Phillip Casanares
@phillipcasanares.bsky.social
Life is short. The world, small.
So I share. I grow. I live honestly.
So I share. I grow. I live honestly.
Pinned
Can 5 Minutes of Meditation Actually Help?
YouTube video by Phillip Casanares
youtu.be
Meditation offers me a quiet moment to reconnect with myself.
Thoughts come and go…that’s simply the nature of the mind.
As I sit, my nervous system begins to settle.
I feel more calm.
Ready for the day.
Ready for life.
Namaste.
youtu.be/WJg6pFhKNkU
Thoughts come and go…that’s simply the nature of the mind.
As I sit, my nervous system begins to settle.
I feel more calm.
Ready for the day.
Ready for life.
Namaste.
youtu.be/WJg6pFhKNkU
Happy Sunday.
Good luck.
Rest.
Recharge.
Prepare to pass Go once again.
Good luck.
Rest.
Recharge.
Prepare to pass Go once again.
September 14, 2025 at 3:21 PM
Happy Sunday.
Good luck.
Rest.
Recharge.
Prepare to pass Go once again.
Good luck.
Rest.
Recharge.
Prepare to pass Go once again.
Mindset.
Imposter syndrome.
If you’re feeling it, it means you’re stepping beyond your comfort zone.
You’re growing.
So feel the shyness. Feel the embarrassment.
And keep going.
🧠
Imposter syndrome.
If you’re feeling it, it means you’re stepping beyond your comfort zone.
You’re growing.
So feel the shyness. Feel the embarrassment.
And keep going.
🧠
September 6, 2025 at 2:05 PM
Mindset.
Imposter syndrome.
If you’re feeling it, it means you’re stepping beyond your comfort zone.
You’re growing.
So feel the shyness. Feel the embarrassment.
And keep going.
🧠
Imposter syndrome.
If you’re feeling it, it means you’re stepping beyond your comfort zone.
You’re growing.
So feel the shyness. Feel the embarrassment.
And keep going.
🧠
Mindset.
Stressed? Anxious?
I once heard on a podcast that action reduces anxiety.
It’s the cure.
Doing nothing only feeds the stress.
Tiny steps toward the solution bring relief.
If it’s on your mind, do something about it.
🧠
Stressed? Anxious?
I once heard on a podcast that action reduces anxiety.
It’s the cure.
Doing nothing only feeds the stress.
Tiny steps toward the solution bring relief.
If it’s on your mind, do something about it.
🧠
September 5, 2025 at 12:35 PM
Mindset.
Stressed? Anxious?
I once heard on a podcast that action reduces anxiety.
It’s the cure.
Doing nothing only feeds the stress.
Tiny steps toward the solution bring relief.
If it’s on your mind, do something about it.
🧠
Stressed? Anxious?
I once heard on a podcast that action reduces anxiety.
It’s the cure.
Doing nothing only feeds the stress.
Tiny steps toward the solution bring relief.
If it’s on your mind, do something about it.
🧠
Mindset.
I like to start tomorrow, today.
I call it my Mr. Rogers Method.
When I get home, I change out of my work clothes into something chill, then immediately set out what I’m going to wear the next day.
That way, I don’t have to make those decisions in the morning.
Less mental tax.
🧠
I like to start tomorrow, today.
I call it my Mr. Rogers Method.
When I get home, I change out of my work clothes into something chill, then immediately set out what I’m going to wear the next day.
That way, I don’t have to make those decisions in the morning.
Less mental tax.
🧠
September 4, 2025 at 12:32 PM
Mindset.
I like to start tomorrow, today.
I call it my Mr. Rogers Method.
When I get home, I change out of my work clothes into something chill, then immediately set out what I’m going to wear the next day.
That way, I don’t have to make those decisions in the morning.
Less mental tax.
🧠
I like to start tomorrow, today.
I call it my Mr. Rogers Method.
When I get home, I change out of my work clothes into something chill, then immediately set out what I’m going to wear the next day.
That way, I don’t have to make those decisions in the morning.
Less mental tax.
🧠
Mindset.
Journaling.
I really like Dr. Rangan Chatterjee’s simple method:
-Write down one important thing you need to accomplish today.
-Note something you’re grateful for.
-Choose a quality you want to embody.
Journaling.
I really like Dr. Rangan Chatterjee’s simple method:
-Write down one important thing you need to accomplish today.
-Note something you’re grateful for.
-Choose a quality you want to embody.
September 3, 2025 at 12:28 PM
Mindset.
Journaling.
I really like Dr. Rangan Chatterjee’s simple method:
-Write down one important thing you need to accomplish today.
-Note something you’re grateful for.
-Choose a quality you want to embody.
Journaling.
I really like Dr. Rangan Chatterjee’s simple method:
-Write down one important thing you need to accomplish today.
-Note something you’re grateful for.
-Choose a quality you want to embody.
Mindset.
Journaling.
Life of Riza has a YouTube episode on journaling that I like for its simplicity.
She calls it a “brain dump.” You just write, no worrying about spelling, grammar, or capitalization. Just pour your thoughts onto paper and let them go.
Give it a shot.
🧠
Journaling.
Life of Riza has a YouTube episode on journaling that I like for its simplicity.
She calls it a “brain dump.” You just write, no worrying about spelling, grammar, or capitalization. Just pour your thoughts onto paper and let them go.
Give it a shot.
🧠
September 2, 2025 at 12:19 PM
Mindset.
Journaling.
Life of Riza has a YouTube episode on journaling that I like for its simplicity.
She calls it a “brain dump.” You just write, no worrying about spelling, grammar, or capitalization. Just pour your thoughts onto paper and let them go.
Give it a shot.
🧠
Journaling.
Life of Riza has a YouTube episode on journaling that I like for its simplicity.
She calls it a “brain dump.” You just write, no worrying about spelling, grammar, or capitalization. Just pour your thoughts onto paper and let them go.
Give it a shot.
🧠
Mindset.
The days we’ve gone through…
The years we’ve lived…
The experiences we’ve gathered…
All together have led us here to live this unique path.
The days we’ve gone through…
The years we’ve lived…
The experiences we’ve gathered…
All together have led us here to live this unique path.
September 1, 2025 at 2:04 PM
Mindset.
The days we’ve gone through…
The years we’ve lived…
The experiences we’ve gathered…
All together have led us here to live this unique path.
The days we’ve gone through…
The years we’ve lived…
The experiences we’ve gathered…
All together have led us here to live this unique path.
Mindset.
I take care of myself first.
So I have the ability to care for others.
Move my body every day.
Take a moment to breathe and reset.
Do my best to eat clean.
Aim for a good night’s sleep.
Fill my cup, so I can pour into yours.
All for us.
🧠
I take care of myself first.
So I have the ability to care for others.
Move my body every day.
Take a moment to breathe and reset.
Do my best to eat clean.
Aim for a good night’s sleep.
Fill my cup, so I can pour into yours.
All for us.
🧠
August 31, 2025 at 1:18 PM
Mindset.
I take care of myself first.
So I have the ability to care for others.
Move my body every day.
Take a moment to breathe and reset.
Do my best to eat clean.
Aim for a good night’s sleep.
Fill my cup, so I can pour into yours.
All for us.
🧠
I take care of myself first.
So I have the ability to care for others.
Move my body every day.
Take a moment to breathe and reset.
Do my best to eat clean.
Aim for a good night’s sleep.
Fill my cup, so I can pour into yours.
All for us.
🧠
Mindset.
The early bird method.
Anything worth doing is going to be difficult.
Consistency is the key. A little each day.
That’s why I get it done early.
I work out in the morning because I know I won’t have the energy later.
Win the morning. Win the day. Take the goal.
🧠
The early bird method.
Anything worth doing is going to be difficult.
Consistency is the key. A little each day.
That’s why I get it done early.
I work out in the morning because I know I won’t have the energy later.
Win the morning. Win the day. Take the goal.
🧠
August 30, 2025 at 1:49 PM
Mindset.
The early bird method.
Anything worth doing is going to be difficult.
Consistency is the key. A little each day.
That’s why I get it done early.
I work out in the morning because I know I won’t have the energy later.
Win the morning. Win the day. Take the goal.
🧠
The early bird method.
Anything worth doing is going to be difficult.
Consistency is the key. A little each day.
That’s why I get it done early.
I work out in the morning because I know I won’t have the energy later.
Win the morning. Win the day. Take the goal.
🧠
Mindset.
Journaling helps release stress, anxiety, and creativity.
Here’s a simple process:
-Grab a pencil and paper if it's handy.
-Or dictate into your phone’s notes app.
-Or record voice memos, wherever it's easiest.
Just get the thoughts out. Write on.
🧠
Just get the thoughts out. Write on.
🧠
August 29, 2025 at 12:33 PM
Mindset.
Journaling helps release stress, anxiety, and creativity.
Here’s a simple process:
-Grab a pencil and paper if it's handy.
-Or dictate into your phone’s notes app.
-Or record voice memos, wherever it's easiest.
Just get the thoughts out. Write on.
🧠
Just get the thoughts out. Write on.
🧠
Mindset.
Parenting is full of worry.
Are we heading in the right direction?
Please…please make the right choice.
My parents took care of me,
in ways I didn’t always see or understand.
And I think I’m doing a little better than they did.
That’s the goal.
Do better.
Try to do better.
🧠
Parenting is full of worry.
Are we heading in the right direction?
Please…please make the right choice.
My parents took care of me,
in ways I didn’t always see or understand.
And I think I’m doing a little better than they did.
That’s the goal.
Do better.
Try to do better.
🧠
August 28, 2025 at 12:32 PM
Mindset.
Parenting is full of worry.
Are we heading in the right direction?
Please…please make the right choice.
My parents took care of me,
in ways I didn’t always see or understand.
And I think I’m doing a little better than they did.
That’s the goal.
Do better.
Try to do better.
🧠
Parenting is full of worry.
Are we heading in the right direction?
Please…please make the right choice.
My parents took care of me,
in ways I didn’t always see or understand.
And I think I’m doing a little better than they did.
That’s the goal.
Do better.
Try to do better.
🧠
Mindset.
Parenting.
It can be frustrating…sometimes too easily.
Take a breath.
Then another.
This is a skill, one that has to be learned.
Simple in theory, tough in the moment.
But there’s always a better path.
Give it try.
🧠
Parenting.
It can be frustrating…sometimes too easily.
Take a breath.
Then another.
This is a skill, one that has to be learned.
Simple in theory, tough in the moment.
But there’s always a better path.
Give it try.
🧠
August 27, 2025 at 12:28 PM
Mindset.
Parenting.
It can be frustrating…sometimes too easily.
Take a breath.
Then another.
This is a skill, one that has to be learned.
Simple in theory, tough in the moment.
But there’s always a better path.
Give it try.
🧠
Parenting.
It can be frustrating…sometimes too easily.
Take a breath.
Then another.
This is a skill, one that has to be learned.
Simple in theory, tough in the moment.
But there’s always a better path.
Give it try.
🧠
Mindset.
Resilience.
When we lift weights, we tear muscle and it grows back stronger.
Relationships are similar.
The small tears in connection, when tended to, heal and come back stronger.
Don’t run from the strain.
Work through it.
That’s how strength is built.
🧠
Resilience.
When we lift weights, we tear muscle and it grows back stronger.
Relationships are similar.
The small tears in connection, when tended to, heal and come back stronger.
Don’t run from the strain.
Work through it.
That’s how strength is built.
🧠
August 26, 2025 at 12:30 PM
Mindset.
Resilience.
When we lift weights, we tear muscle and it grows back stronger.
Relationships are similar.
The small tears in connection, when tended to, heal and come back stronger.
Don’t run from the strain.
Work through it.
That’s how strength is built.
🧠
Resilience.
When we lift weights, we tear muscle and it grows back stronger.
Relationships are similar.
The small tears in connection, when tended to, heal and come back stronger.
Don’t run from the strain.
Work through it.
That’s how strength is built.
🧠
Mindset.
Hello.
Build relationships.
Heard on a podcast that only a small percentage of people will initiate a wave or a hello,
but a much higher percentage will return it.
A small shift in behavior.
A quiet way to connect.
Goodbye.
🧠
Hello.
Build relationships.
Heard on a podcast that only a small percentage of people will initiate a wave or a hello,
but a much higher percentage will return it.
A small shift in behavior.
A quiet way to connect.
Goodbye.
🧠
August 25, 2025 at 12:32 PM
Mindset.
Hello.
Build relationships.
Heard on a podcast that only a small percentage of people will initiate a wave or a hello,
but a much higher percentage will return it.
A small shift in behavior.
A quiet way to connect.
Goodbye.
🧠
Hello.
Build relationships.
Heard on a podcast that only a small percentage of people will initiate a wave or a hello,
but a much higher percentage will return it.
A small shift in behavior.
A quiet way to connect.
Goodbye.
🧠
Nutrition.
I require discipline.
It’s difficult.
My impulse is weak.
Easy is so easy.
I find the recipes.
I keep it simple.
Food is the first step towards my healthy lifestyle.
🍽️
I require discipline.
It’s difficult.
My impulse is weak.
Easy is so easy.
I find the recipes.
I keep it simple.
Food is the first step towards my healthy lifestyle.
🍽️
August 24, 2025 at 2:29 PM
Nutrition.
I require discipline.
It’s difficult.
My impulse is weak.
Easy is so easy.
I find the recipes.
I keep it simple.
Food is the first step towards my healthy lifestyle.
🍽️
I require discipline.
It’s difficult.
My impulse is weak.
Easy is so easy.
I find the recipes.
I keep it simple.
Food is the first step towards my healthy lifestyle.
🍽️
Movement.
Get up.
Keep it simple.
Stay consistent.
Earn that sleep.
Repeat.
💪
Get up.
Keep it simple.
Stay consistent.
Earn that sleep.
Repeat.
💪
August 23, 2025 at 2:46 PM
Movement.
Get up.
Keep it simple.
Stay consistent.
Earn that sleep.
Repeat.
💪
Get up.
Keep it simple.
Stay consistent.
Earn that sleep.
Repeat.
💪
Mindset.
Just watched 28 Years Later by Danny Boyle.
Wish I had seen it in a theater—some films deserve the big screen.
There’s a line that stuck with me:
Memento Amoris, Remember you must love.
That one’s going to stay with me.
Memento Amoris…
🧠
Just watched 28 Years Later by Danny Boyle.
Wish I had seen it in a theater—some films deserve the big screen.
There’s a line that stuck with me:
Memento Amoris, Remember you must love.
That one’s going to stay with me.
Memento Amoris…
🧠
August 22, 2025 at 12:34 PM
Mindset.
Just watched 28 Years Later by Danny Boyle.
Wish I had seen it in a theater—some films deserve the big screen.
There’s a line that stuck with me:
Memento Amoris, Remember you must love.
That one’s going to stay with me.
Memento Amoris…
🧠
Just watched 28 Years Later by Danny Boyle.
Wish I had seen it in a theater—some films deserve the big screen.
There’s a line that stuck with me:
Memento Amoris, Remember you must love.
That one’s going to stay with me.
Memento Amoris…
🧠
Mindset.
Navigate.
Sometimes life throws a lot at us, fast.
Stress shows up. Challenges pile on.
But we move through them.
They’re hoops to jump through.
Items to check off.
One at a time.
Keep going. It’s a process.
Navigate your way forward.
🧠
Navigate.
Sometimes life throws a lot at us, fast.
Stress shows up. Challenges pile on.
But we move through them.
They’re hoops to jump through.
Items to check off.
One at a time.
Keep going. It’s a process.
Navigate your way forward.
🧠
August 21, 2025 at 12:35 PM
Mindset.
Navigate.
Sometimes life throws a lot at us, fast.
Stress shows up. Challenges pile on.
But we move through them.
They’re hoops to jump through.
Items to check off.
One at a time.
Keep going. It’s a process.
Navigate your way forward.
🧠
Navigate.
Sometimes life throws a lot at us, fast.
Stress shows up. Challenges pile on.
But we move through them.
They’re hoops to jump through.
Items to check off.
One at a time.
Keep going. It’s a process.
Navigate your way forward.
🧠
Mindset.
Start where you are.
Maybe you’ll need another tool or two, but that’s it.
Use what you’ve got to take the next step.
Learn from that step.
Be proud of it.
Then focus on the one after that.
🧠
Start where you are.
Maybe you’ll need another tool or two, but that’s it.
Use what you’ve got to take the next step.
Learn from that step.
Be proud of it.
Then focus on the one after that.
🧠
August 20, 2025 at 12:34 PM
Mindset.
Start where you are.
Maybe you’ll need another tool or two, but that’s it.
Use what you’ve got to take the next step.
Learn from that step.
Be proud of it.
Then focus on the one after that.
🧠
Start where you are.
Maybe you’ll need another tool or two, but that’s it.
Use what you’ve got to take the next step.
Learn from that step.
Be proud of it.
Then focus on the one after that.
🧠
Movement.
Just do it.
Here’s a simple process:
-Search for an image of a basic full-body bodyweight workout.
-Screenshot or save it.
-Do the workout every other day, with stretching or walking in between.
-Or go two days in a row, then take a recovery day.
-Repeat.
Just do it.
💪
Just do it.
Here’s a simple process:
-Search for an image of a basic full-body bodyweight workout.
-Screenshot or save it.
-Do the workout every other day, with stretching or walking in between.
-Or go two days in a row, then take a recovery day.
-Repeat.
Just do it.
💪
August 19, 2025 at 12:34 PM
Movement.
Just do it.
Here’s a simple process:
-Search for an image of a basic full-body bodyweight workout.
-Screenshot or save it.
-Do the workout every other day, with stretching or walking in between.
-Or go two days in a row, then take a recovery day.
-Repeat.
Just do it.
💪
Just do it.
Here’s a simple process:
-Search for an image of a basic full-body bodyweight workout.
-Screenshot or save it.
-Do the workout every other day, with stretching or walking in between.
-Or go two days in a row, then take a recovery day.
-Repeat.
Just do it.
💪
Exploration.
I Want My Heaven Now
You know how people say they’ll travel when they retire?
Like they’re saving all the good stuff for later.
Like fun and freedom are things you earn after a lifetime of work.
But no.
I want my heaven now.
I Want My Heaven Now
You know how people say they’ll travel when they retire?
Like they’re saving all the good stuff for later.
Like fun and freedom are things you earn after a lifetime of work.
But no.
I want my heaven now.
August 18, 2025 at 12:44 PM
Exploration.
I Want My Heaven Now
You know how people say they’ll travel when they retire?
Like they’re saving all the good stuff for later.
Like fun and freedom are things you earn after a lifetime of work.
But no.
I want my heaven now.
I Want My Heaven Now
You know how people say they’ll travel when they retire?
Like they’re saving all the good stuff for later.
Like fun and freedom are things you earn after a lifetime of work.
But no.
I want my heaven now.
Sleep.
Treat it like a reward:
the weekend of your day,
the cherry on top.
Move your body. Be productive. Chase your goals.
Then let your body rest.
Let it recover.
Earn that good night’s sleep.
Good night.
💤
Treat it like a reward:
the weekend of your day,
the cherry on top.
Move your body. Be productive. Chase your goals.
Then let your body rest.
Let it recover.
Earn that good night’s sleep.
Good night.
💤
August 17, 2025 at 12:39 PM
Sleep.
Treat it like a reward:
the weekend of your day,
the cherry on top.
Move your body. Be productive. Chase your goals.
Then let your body rest.
Let it recover.
Earn that good night’s sleep.
Good night.
💤
Treat it like a reward:
the weekend of your day,
the cherry on top.
Move your body. Be productive. Chase your goals.
Then let your body rest.
Let it recover.
Earn that good night’s sleep.
Good night.
💤
Nutrition.
Dodge the inflammation.
Here’s a simple process:
-Browser search for an image list of inflammatory foods to avoid.
-Start cutting those foods out.
-Pay attention, how does your body feel?
-Slowly reintroduce and observe.
-Enjoy your favorites as an occasional treat.
Bon appétit.
🍽️
-Browser search for an image list of inflammatory foods to avoid.
-Start cutting those foods out.
-Pay attention, how does your body feel?
-Slowly reintroduce and observe.
-Enjoy your favorites as an occasional treat.
Bon appétit.
🍽️
August 16, 2025 at 1:50 PM
Nutrition.
Dodge the inflammation.
Here’s a simple process:
-Browser search for an image list of inflammatory foods to avoid.
-Start cutting those foods out.
-Pay attention, how does your body feel?
-Slowly reintroduce and observe.
-Enjoy your favorites as an occasional treat.
Bon appétit.
🍽️
-Browser search for an image list of inflammatory foods to avoid.
-Start cutting those foods out.
-Pay attention, how does your body feel?
-Slowly reintroduce and observe.
-Enjoy your favorites as an occasional treat.
Bon appétit.
🍽️
Movement + Mindset.
During yoga, I noticed certain poses put too much strain on my wrists and hands.
It felt uncomfortable.
So I shifted my weight.
Engaged my core.
And it helped…immensely.
Small adjustments.
That’s the key.
In fitness, and in life.
If something causes discomfort, adjust.
💪 + 🧠
During yoga, I noticed certain poses put too much strain on my wrists and hands.
It felt uncomfortable.
So I shifted my weight.
Engaged my core.
And it helped…immensely.
Small adjustments.
That’s the key.
In fitness, and in life.
If something causes discomfort, adjust.
💪 + 🧠
August 15, 2025 at 1:09 PM
Movement + Mindset.
During yoga, I noticed certain poses put too much strain on my wrists and hands.
It felt uncomfortable.
So I shifted my weight.
Engaged my core.
And it helped…immensely.
Small adjustments.
That’s the key.
In fitness, and in life.
If something causes discomfort, adjust.
💪 + 🧠
During yoga, I noticed certain poses put too much strain on my wrists and hands.
It felt uncomfortable.
So I shifted my weight.
Engaged my core.
And it helped…immensely.
Small adjustments.
That’s the key.
In fitness, and in life.
If something causes discomfort, adjust.
💪 + 🧠
Mindset.
You’ve got to do the homework.
Want physical fitness? Try a beginner bodyweight workout.
Need mindfulness? Take five minutes to just breathe.
Curious about nutrition? Look into functional medicine.
You’ve got to do the homework.
Want physical fitness? Try a beginner bodyweight workout.
Need mindfulness? Take five minutes to just breathe.
Curious about nutrition? Look into functional medicine.
August 14, 2025 at 12:52 PM
Mindset.
You’ve got to do the homework.
Want physical fitness? Try a beginner bodyweight workout.
Need mindfulness? Take five minutes to just breathe.
Curious about nutrition? Look into functional medicine.
You’ve got to do the homework.
Want physical fitness? Try a beginner bodyweight workout.
Need mindfulness? Take five minutes to just breathe.
Curious about nutrition? Look into functional medicine.