Posted in Healing, Practices, Spirituality

Staying Well in Times of Uncertainty

There is a constant swirl of mixed emotions surfacing in all of us. For some, there are incredibly drastic transitions occurring. Changes in their work schedule, the amount of pay if any, the responsibility of payments weighing heavy, concerns of educating their children while trying to maintain their own sanity. Other people may be focused more on the virus that has struck globally, concerned bout flights back home, elderly loved ones receiving proper care, trying to keep their immune system functioning optimally, making trips to the grocery store only to find what they need is out of stock. Then there are people who are struggling with the transition of being busy to being alone with their thoughts, no longer making plans with friends and trying to find an outlet to distract themselves from all of the emotions that are forcing themself to the top. There is also the possibility that all of these things are being experienced by one person, a nasty cocktail of overwhelm, scarcity, and fear.

There is no doubt that this pandemic is to be taken seriously, it’s important that people are preparing their homes with the essentials to keep them healthy and safe. However, one thing that continues to be overlooked is how all of this is affecting your wellbeing. Health is not limited to the physical responsibilities of washing hands, disinfecting surfaces, eating healthier, and maintaining a safe distance from crowds. What also falls under the category of health and wellness is mental, emotional, and spiritual wellbeing. I’ve created a workshop to help you navigate through these troublesome times.

Mental wellbeing

The wellbeing of your mind has a great deal to do with what it is you’re consuming on a daily basis. If you’re constantly watching the news, refreshing your social feed, surrounding yourself with people who are only sharing negative stories, you are aiding to a negative and low vibrational mental state. This way of thinking will begin to create deeply rooted beliefs about what is and what is not possible for you. As a result, you’ll begin to see a limited world where you lack control of everything, rendering you a victim to what happens to you.

This virus has absolutely taught the world there is an incredible amount of circumstance that will always be out of an individual’s control. However, what you always have control over is your perspective and the way in which you CHOOSE to respond to something. For instance, there is no changing the bad news of the world today, there are unfortunate things happening to people all over the world. What does not help is constantly reminding yourself of all the bad things being experienced, sharing more heartbreaking news than groundbreaking, bonding with people over what is wrong with the world rather than what is right with it. The mind needs you to set boundaries for what it consumes because what you consume shapes the person you become. It’s important to remain informed but not overwhelmed, prepared but not paralyzed with fear, connected with others but not through the energy exchange of worry and stress.

Your brain is an incredible tool that is constantly working to serve you, just as long as you know how to navigate it. A perfect example of this is if you ask yourself (your brain) a question it will search for the best answer or solution possible-based on the quality of your questions. Therefore, it’s important that you’re asking yourself proactive questions that are bringing you closer to a calm state and peace of mind. Instead of asking with a tone of fear, self-doubt, overwhelm “what can I do about what’s happening?”, try asking with the intention to create change in YOUR life, right now. What you can do is turn off the news and connect with the people around you, Skype with friends, step into your yard for some fresh air, read a book about self-improvement. Start creating healthy boundaries of what you allow your brain to think about, that’s how you prepare a mind for changes.

Emotional wellbeing

Honor the feelings that are surfacing for you at this time. If you’re feeling sad for the people around the world dealing with the loss of family, connection, and access to income-then feel it. If you’re feeling scared because you of YOUR loss of structure, connection, and access to income-then feel that too. The emotions that each of us experience are being triggered by an event. They may feel too intense, overwhelming, and maybe burdensome, but they deserve your attention more than the news or social media. Because each of these emotions is a gateway to get to know yourself on a deeper level. You are meant to feel all emotions, even if they aren’t pleasant or coming at a convenient time. Don’t shut out what you’re going through because it’s too hard to face, because the longer you push away the feelings the more challenging they become to face. An introspective perspective is a powerful tool that will help you navigate the brand new difficulties you’re facing. Instead of distracting yourself with substances, the latest news, food, video games, or any other stimuli, stop to ask “why am I running away from this?, how can facing my feelings help me heal?

Sometimes it’s not about taking action but rather just being with what you’re experiencing. If you experience judgment arising about your feelings examine it. Try understanding why you’re not letting yourself feel authentically and what you can do to work through that belief. Get to know the activities that elevate your mood, help you relax, bring you peace, or make you feel a sense of safety. Learn the difference between when you need to feel connected to other people who understand what you’re going through and when it’s time to be alone with your thoughts.

Each of us is experiencing a unique awakening that is bringing to light our greatest feels and that which we are most grateful for. There is bound to be a mix of emotions, strategies to handle them, and community to share in this time of change. Express a little more self-compassion by tuning into what it is you need most. Whether it’s a really good cry, a self-soothing journal session, or a phone call with a friend, it’s just as important as stocking up your pantry. Take care of your emotions seriously, they’re here to help you.

Spiritual wellbeing

Your soul is the vessel in which Spirit/God/Universe/All-That-Is is communicating with you. In order for you to hear the messages meant for you, it’s your job to turn the noise down in your life. An important part of spiritual practice is removing the layers of junk that are not serving your highest good. Lot of these examples were mention in mental and emotional wellbeing such as distracting yourself with coping mechanisms to hide what it is you’re really feeling A great way to expand your connection with the source of life force is by strengthening your intuition and slowing down the chatter of the mind.

There are many different forms of meditation, but the one I am suggesting is Vipassana. The goal of Vipassana meditation is to become aware of the present moment. This means bringing yourself out of the thinking mind which is either meandering in the past or trying to create the future. Both of these places take you away from the only focus that really matters, this moment. The present moment is all that ever matters because it is the only moment that truly exists. Therefore, at this moment lies your control over how you can respond to life unfolding. Instead of worrying about what you have lost already, or stressing about what may never happen, you can rest your attention into what is right now.

Vipassana meditation is best when you wear loose-fitting close, make sure your waistband isn’t too tight and that you’re dressing appropriately for the temperature where ever you are. If you’ve never meditated before or practiced focusing your attention on anything for more than 10 minutes, I suggest starting in a chair preferrably without arms on the side. Rest the arms on your lap with palms facing down, keeping your back straight without being rigid, placing your feet firmly on the ground. One last and very important piece, bring an intention to your seat with you. A common one I like to use is to be patient with myself and with others because your thoughts are bound to take you away from the moment and into what is bothering you. Another one is to be kind to yourself and others. The intention you choose is not as important as the fact that you choose one. You’ll need something to anchor you back to the reason you sat down in the first place. This practice, done daily, will help increase your awareness and the level of calm in your life.

Let’s Review

Life will always be unpredictable, filled with circumstances and events out of your control. The way to navigate through tough times is by focusing on all that you can control. This pandemic has opened the eyes of the world to what truly matters, what never did, and how fragile life can be. It is not enough to prepare your pantry and refrigerator with foods that will give you a strong and healthy immune system. If you’re worrying, living in a fearful state, and not taking care of your soul’s needs, you’ll continue to lower your vibration every day.

Set boundaries for your mental health, create space to allow your emotions to surface, and cultivate a practice of awareness into your daily routine. Even after the chaos of the world begins to settle, and life proceeds to merge into a new normal, these 3 ways of improving your health will still be just as significant. Don’t ignore the relationship you have with yourself because it’s uncomfortable to face. Start by bringing your attention to the parts of you that need it the most. Be gentle as you adopt these practices into your daily routine and be kind to the person you are becoming. Life does not get easier, but you do get better, as long as you keep going consciously.

Love, light, and kindness my friends.

Posted in MindBody

How to Manage Your Energy and Own The Day

There will be days that you wake up ready to take on everything with a positive attitude and assertive attitude. There will be days that you wake up focused on the tasks and responsibilities you’re reluctant to show up for.

If the energy of your day is left to chance or fleeting moods, you’ll surrender your power to the environment, people, and happenings that surround you. You’ll be led by their intentions, their agendas, and you’ll be swallowed up in their world. Meanwhile, you’re feeling lethargic and misaligned, chalking it up to just another bad day. But the truth is your approach to the day is what labels it positive, negative, or indifferent.



Thought Management

Thoughts will lead the way if they are given the power. Considering the fact that most people are unaware of their thought patterns or even how to notice their thought patterns, it’s likely the thoughts are unconsciously calling the shots. Mindful awareness is a practice of bringing nonjudgmental attention to who and how you are being in this moment. Practicing mindful awareness is the bridge between the discontent you’re experiencing inside your mind and making a conscious change in your mindset.


Becoming aware of the thoughts you are constantly focusing on is a simple task. Start by noticing the first 5 thoughts you have in the morning. Sounds easy right? Actually, it is! The challenging part is bringing attention to them without judging them by placing labels like a negative, positive, or indifferent. Instead, practice choosing an approach of curiosity. Rather than allowing the feelings related to these thoughts to morph into the mood you choose for the day, practice choosing a thought that is aligned with your higher self.


Without getting too deep into spiritual teachings, your higher self is the very best version of who you already are. Each of us has innate goodness within, which is all deserving of an abundance of well-being and joy. The more life you experienced the harder those feelings of goodness came naturally, and the more they become undone and interrupted by the stimuli being consumed daily.


As you got older it seemed easier to adapt the defeated attitudes that excuse you from doing the difficult stuff, and that began taking a toll on your overall well-being. The higher self version of you is simply waiting for you to take off the layers blocking your success, but only you can take action and begin removing what no longer serves you.


The higher self is the version of you that’s in alignment with what is best for the mind, body, and spirit’s health. Every person’s higher self is essentially a more evolved and wise version. Although you are the same person, there is a path of growth and change separating you. That path begins with the awareness you choose to bring to the parts of you that are burdening your progress. The opportunities to make progress lie in your thinking, choices, in the daily habits and behaviors you choose every day.


Thought management becomes easier to understand and digest once you’ve accepted that you can absolutely control what you focus your attention on. If this concept is difficult to accept I encourage you to make a conscious effort to focus your attention on how you want to think and feel.


Managing your thoughts does not mean falsely believing the opposite of your current thought, and it’s certainly not about ignoring the emotions that surface as a result. Thought management is becoming aware of the thinking pattern that already exists within your mind, releasing judgment of it, and learning how to choose a different route of thought.


Remember the speed and intensity of your thoughts are not new, you’re just finally deciding to tune in, which is the first step toward taking back your control. After you’ve practiced noticing the patterns and the judgmental labels attached to them, it’s time to shift your attention to how you want to feel. Maybe you don’t know yet, and that’s the beauty of self-awareness, there is always more ground to cover.



Energy Management

Throughout the day the energy you experience is influenced by a multitude of factors. Nevertheless, the energy you experience is entirely your responsibility. Specifically, if you are wearing different hats throughout the day (partner, parent, boss, employee, student, friend) you have to hold yourself to a higher standard of energy.


The type of energy you bring into a work meeting is extremely different from the type of energy you bring home to your family. In order to manage the energy, you’re experiencing, as well as prepare your energy levels for an approaching task, you need to know how you want to feel.


There are a few ways to get to know more about your energy. You can start by getting in touch with the energy you are already experiencing, and get curious about how you feel and what it took to get to this point. When transitioning from one task to another, it’s essential that you check in with the energy you are bringing.


Be intentional about the energy you are expressing with yourself, with others, and emitting out into the world. Start by asking “How do I want to feel?” and “How do I want to invite others to feel?” If you’re experiencing happiness or joy ask yourself what thoughts and/or experiences brought you to this level? After you experienced something did you continue to fuel those thoughts and ignite the flames generating more intensity around the emotion?


Another way you can understand your energy better is by reverse engineering. Start by focusing on the energy, feeling, and/or emotion you want to feel. For some people, it’s easy to jump right into that state just with the thought of it, while others struggle with matching that feeling. If it’s difficult to shift break down what it would take to get you into that state, starting with effective questions such as:


  • How can I get closer to an elevated mood?

  • What thoughts will bring me to increase my energy?

  • When I struggle to stay in this state, what should I bring my focus to?

  • What word, phrase, or thought could I use as an anchor in this feeling?

  • It’s also important to dive deep into your answer because saying you want to feel good isn’t specific enough.


Let’s Review

Life circumstances can rarely be controlled, if ever. Your personal power lies in how you show up and the response you choose. Working to improve both your mindset and vitality is the greatest investment of your time. The reward will be a healthier mind, an energized body, and a fulfilled soul that impacts the lives of those they encounter.


Thoughts create things and energy never dies, it only transforms. Both thoughts and energy will lead the way if you surrender internal power. But if you consciously choose to make time and energy management a priority, the reward will show up in your life ten times over. Stop leaving your days to change and start preparing for the days of lower vibrations and negative emotions. Don’t wait until the building is on fire to think of an exit strategy, stay two steps ahead of the stimuli around you, and always consider what serves your higher self.


Love. Heal. Grow.

Posted in MindBody

Overcoming Self-Doubt: A Mini Guide to A Healthier Self

A thought that is fed emotion gains a super strength. From there it has the ability to create possibilities or limitations, depending on the quality of the feeling. Experiencing doubt is a mental virus that spreads through all aspects of your life. A thought as simple as “I don’t think I can do this” starts to attract other defeating thoughts until you begin believing them.


Changing a particular way of thinking is not going to happen quickly, and that’s a good thing. While you practice positive thoughts layers of your own mind will be uncovered, as you get to know the REAL you.


The authentic self that is innately good, healthy, happy and free of worry. It took years of past experiences to accumulate your self doubt so be patient as you begin to shift toward a mindset of belief.


It’s time to start ripping out the negative weed

and replace it with an affirming seed.

close up photo of flowers during daytime


What to Do in Moments of Doubt

All goals must have a plan,  discipline is a fundamental principle of that plan. Lasting behavior change takes constant action toward becoming the healthier version of you. If you want to be, do, and think better than you are today it takes practice.


Practice thinking with confidence, practice making the optimal choice, practice being aware of your thoughts and actions. If you are struggling to gain control over thoughts start by shifting your mind’s attention.


Here is a list of questions, affirmations, and tips that will help you slowly begin thinking healthier thoughts about yourself. Ask yourself these questions when the mental chatter becomes overbearing, and continue asking until you reach something positive.


There are no right or wrong answers.

Only responses that either propel you toward your goal or hold you back from it.


turned on pendant lamp

Questions: Check in with the mind


Inner dialogue: Am I listening to my inner critic or an inner companion? Which voice is bringing me closer to the mindset I wish to acquire?

Affirming the life you want for yourself: Am I focusing on what I want or what I’m afraid of? If the focus is on all that can go wrong, what are three things that can go right?

Practice healthy disciplines: What can I do to start and end my day on a positive note? How can I stay on track daily even when life gets busy?



close up photo of a person s hand touching body of water

 Tips: Check in with your body


Importance of posture

Slouching is a good indicator that your thoughts are running wild. Take a deep breath, straighten out your back, exhale, relax your jaw, and drop your shoulders.


Fueling your body vs filling it up

Plan your meals so you aren’t stuck eating something that will leave you tired, sluggish, and further from feeling better about yourself. Fruits, veggies, and nuts are quick snacks to help give you more energy. And of course, stay hydrated, drink plenty of water throughout the day especially when working out.


Intentional movement

Working out is good for your mind, body, and soul. If you don’t have the time for a workout you can always go for a walk outside, stretch out your body, or dance around to your favorite playlist. Reward your muscles for keeping up with your demands. 


Past present future self

Remember where you came from, but don’t live in those memories. Let go of your mistakes and learn from them for your future self. Consider how you want your future to unfold and the actions you’re taking to get there.

Be present with the people around you and the places you visit. Rather than focusing on how long is left on the journey to your goals, express gratitude for where you are and how far you’ve come. Appreciate the moments that fly right by.



love romantic bath candlelight

Practices: Implementing simple and fun healthy habits


It’s important to prioritize your time wisely, especially for having fun. This way you don’t feel guilty for indulging and you still get things accomplished. You deserve a healthy life balance and you also have to be the one to create it.


Do something FUN

When was the last time you did something INTENTIONALLY because it made you happy?

Moving your body and taking care of your mind can feel fun, but there’s a deeper meaning of health behind it. It’s easy to sit behind television and allow a program to make you happy, so challenge yourself to find happiness within an activity. Try something like coloring, journaling, listening to music, or anything else that makes you engage. Prioritize time for something that will help elevate your mood. If you can’t think of anything think about what you loved to do as a kid and go from there.


Stillness between activities(meditation)

Transitioning your mindset from busy to relaxed or sleeping to active is essential to achieve optimal results.

Take the time to pay attention to your mental chatter and the emotional direction it is pulling you in. When you have a handle on your mood there is a better sense of control over whatever situation arises. Be prepared mentally, physically, and emotionally for what you are transitioning to throughout the day. 



Set aside 10-20 minutes to set intentions for the day

Each day you are given a fresh set of opportunities to be happier, healthier and more successful than yesterday. To create that life you must visualize what it looks like and the ways it can unfold. Think about how you want to feel and how you wish to impact others. Planning your day each morning makes it easier to adapt to various obstacles. Consider the choices you can easily make today that will push you closer to your best self until you’re there!


These questions, tips, and practices are a great starting point to begin shifting your mindset toward confidence. Overcoming self-doubt won’t happen quickly, but in time and with consistent practice you will begin to see massive changes. Be relentless in your pursuit of confidence and peace of mind. Keep pushing your mind into a positive space until it turns into a habit. Watch how easily your life begins to flow.


Moving Through Life With Confidence

Planting seeds of faith takes time and consistent practice, so does becoming aware of where self-doubt lives. So check in with your body: what does it need right now? Keep asking yourself the questions that bring you closer to living with confidence and clarity. Visualize the lifestyle, feelings, and circumstances you want to walk through in life. Allow yourself to be still so that you spirit can catch up to how busy your mind moves.


Posted in Healing

What Is Inner Work?

Throughout this self-discovering journey, there have been lots of doing and undoing, learning and unlearning, even some relearning about the world and who I was in it. There were punches to the gut, stumbles, falls, and long hard looks at the choices made. It wasn’t easy, and I’d be lying if I told you that years later it becomes easy. Honestly, I hope it never does because the stuff that challenges you is what changes you from the inside out. It’s what makes people squeamish when recalling their embarrassing moments, or the regretful choices made when they were acting as a lower vibrational version of themselves. It’s the layer of self-care nobody is talking about.

Inner work is the nitty-gritty discomfort life is handing you to face, THAT is your life’s lesson plan. It’s about reflecting on the past to gain wisdom rather than pass judgment. Your life is your teacher and you learning to own all that you are is one of the greatest tools in your mental tool belt. But if you don’t learn how to utilize it for the greater good it will absolutely be used against you.

Ownership is a tool of power within the mind that is either handed off to others or held tightly within our grasp. Think about the times you’ve felt insecure or fearful, isn’t it linked to a past experience or assumption of what may happen? So rather than utilizing the ownership tool, you’ve given someone or something access to it, allowing an outside source to direct the choices you make. The most painful part of all is the only one affected by the consequences of that choice….is you. 

Inner work is a constant, consistent and conscious choice to be made every single day about who you wish to be in this world. Each day you start over again with compassionate tenacity, reminding yourself to love who you are in this moment while making a conscious effort to grow. Growth and healing are not linear and do not always have to appear as moving forward. Sometimes it looks like taking 3 steps back just to see how much faster and kinder you bounce back. Inner work takes patience and strength coming back to the purpose for your growth, remembering the pain you were caused yet learning not to stay in that mental place too long. It’s about learning wanting to make that choice that feels innate but instead choosing to pause to ask yourself, “Does this feel right or is this just the easier way?”

When you work on what is weighing you down within, your outer environment begins to change. It’s important to start taking notice of what no longer serves you by asking how someone or something makes you feel. Maybe certain behaviors are normal in your daily life simply because you’ve been doing them for years, but they don’t necessarily make you feel like your best self. This can often be a challenging transition so it’s good to focus on embracing the things you do appreciate and enjoy. Take some time to get to know yourself, re-learn your interests with an open beginner’s mindset and see what you discover. 

There are 4 Pillars of Inner Work.

(click the link to download the free guide explaining each step and how to transition)

1.Own it

2. Love, forgive, recommit

3.Let go of what no longer serves you

4.Focus on embracing the new

Simply put take ownership for where you are, forgive where you were, recommit everyday to where you want to go, release what burdens you and focus on all the good things to come. When working on yourself start from the inside because that’s what really matters. At the end of our lives we will look back to reflect on how life was lived. The outer appearance changes just like the seasons, and we are left with memories of the person we wished we were.

Don’t wait to wish you made a conscious effort to heal yourself and let love in. Don’t let opportunities slip by because you’re too uncomfortable to face your fears. Don’t shy away from your truth because things will have to change. Take a look at yourself today and ask:

What is my purpose and how can I begin fulfilling it?

How do I want to feel looking back on my life?

Why am I waiting to start?

The 4 Pillars of Inner Work