Posted in Practices

Intention Setting with Mindful Attitudes

Living With Intention


When you’re ready to have things in your life improve or align, it’s essential that you learn about the energy you put into your world. The energy put into your intention is what gives it the power to make shifts in your life. When you go through the motions of your day on autopilot you are missing out on opportunities to tune in.


Tuning into your experience creates the possibility for you to respond with intention. This doesn’t mean that you have to change up every decision you make, you may very well keep them the same as they’ve always been. What’s important is that you pay attention to what you’re doing, how you’re doing it, and the energy you bring to each task, This makes all the difference when you’re working toward or already have a goal of self-development.


Intentionality is bringing a particular kind of awareness and attention to an experience you are facing. When you set an intention for the day or the week, you are essentially choosing an anchor to ground you when life starts to speed up. In order for you to successfully set and follow through with an intention, it’s important that you gain clarity on how this intention will serve you. Start by becoming aware of the part of your life that you’d like to see improvements in. What needs to be improved about your attitude? How are you struggling in this part of your life?


Setting Intentions

Setting intentions at the beginning of your day is like looking ahead and anticipating how you’ll need to show up. Whatever intention you set will begin to show up in the form of opportunities, challenges, and obstacles in what would normally be seen as everyday things. Bringing intention to your thoughts, behaviors, feelings, and ways of navigating through the world allows you to change the way you see things.


Although you cannot control what’s happening outside you, or what may be thrown in your path each day, you can control the ways in which you respond. By setting an intention before your day begins you have something to anchor into in the moments you experience overwhelm, stress, or anxiety.


Before you decide on which intention to set for the day it’s good to get in tune with what you are in need of most. Life has seasons and each season will invite different levels and types of difficulties. What’s important to remember is that this intention is suitable and appropriate for you to ground into when life gets cloudy. Some seasons call for the same intention until you’re feeling capable of moving on to something else. Other seasons call for you to connect with how you’re feeling each day and work from there.


Without energy, an intention is just another set of words, an empty affirmation without the force to back it up. Bringing energy into your thoughts and words gives life to your experience, and that energy continues to flow. The more powerful the energy is the stronger the intention becomes. The more in tune you are with the energy you bring to your experience, the more intentional each of these experiences becomes. Although you can’t always control outcomes and circumstances, you can control the energy you choose to respond to your inner and outer world.


At the beginning of your day visualize what lies ahead for you. Bring into your mind’s eye the typical challenges of the day-to-day, whether they’re massive or minuscule they’re all opportunities. From beginning to end, run through the people you’ll interact with, the places you’ll visit, and the energy you plan on bringing. It’s important to be realistic when looking ahead into your day, while also grounding yourself into your personal power to respond intentionally.

Daily Intention YTCheck out this 5-minute video on How to Set an Intention


How to Set a Daily or Weekly Intention

Become aware of what area in your life you would like to improve. Allow yourself to practice accepting the attitudes, choices, and behaviors in this area of your life. Don’t judge yourself for where you are, just notice the patterns and decisions that got you here. Once you make peace with anything that may be unpleasant about your current experience, start getting curious about what ways could make this experience better for you.


What attitude would help enhance your life?

What attitude would help you gain clarity?

What attitude would align you with your higher self?

Consider the opportunities throughout your day that you could potentially practice applying this intention.

How often will these opportunities come up for you? 



Setting Intentions with Mindful Attitudes

Beginner’s Mind

To acquire a beginner’s mind is to practice freeing yourself of expectations and assumptions about how life should unfold. Expectations leave little room for infinite possibilities.


Those who practice patience experience less stress increased empathy and are more likely to achieve their goals. By deciding to view every frustration as an opportunity to practice patience, you will start to shift to more open and positive perceptions in life.


Acceptance essentially means to receive the reality that is unfolding before you. Acceptance implies there is resistance present, so the question to ask is what circumstance or reality are you currently resisting?

Letting Go

Our thoughts, beliefs, and ideas become stronger with the attention they are fed, creating an attachment. Practice letting go. There is profound power in practicing awareness of thoughts, each time bringing a sense of neutral observation. Rather than latching onto what arises in the mind observe the thoughts as they pass.


Your beliefs begin as thoughts, therefore a belief is a thought you continuously practice. The reason to acquire a nonjudgmental attitude is to create a fresh perspective in place of familiar beliefs. Notice the labels you place on experiences and the limits they create.

Non-Striving (being)

Start prioritizing time to be still. Being is our natural state however it no longer comes naturally anymore due to all of the stimuli we experienced every day. Practice being in-between each task you switch to throughout the day.


Develop an inner trust in your decision-making and in the path unfolding before you. Practice this when you find yourself in doubt or fear of unknown circumstances.


Gratitude is the answer to living a happy life. The best way to practice gratitude is to find the good in what frustrates you and what you view as a problem. Everything is an opportunity to practice patience and growth. If you can begin to shift your perspective to thinking this way you are making progress.


Practice a kind and generous way of thinking, being, and living. The way you treat yourself will reflect on the relationships you form in your life. Bring attention to negative self-talk and practice a more compassionate inner language.


These are the attitudes that make up a mindful mind. By embodying one of these you are slowly adding drops into the bucket of conscious awareness. It’s not intended to be a quick process. Instead, it’s intended to be practiced daily, or weekly, as your life transitions from phase to phase.


The more you anchor yourself into an attitude intentionally, the closer you bring yourself to being at peace with yourself and those around you. As you begin to move into this peace of mind you’ll begin to experience shifts in the ways you perceive your life. May you exist with compassion in your heart, gratitude in your soul, and an open curiosity that fills you with faith and love.


Love. Heal. Grow.


Posted in Healing, MindBody

Understanding Emotions

The MindfullyBri Podcast


The year 2020 has been painful, eye-opening, excruciating, exhausting, and expansive. The lesson I’ve learned the loudest this month was to embrace exposure in more ways than one. For the first half of the year my priority was to reach people by creating content for my community serving their highest self. Exposing myself into the world as a mindful entrepreneur who is passionate about helping people love, heal, and grow through their experiences. I think exposure has always been a fear of mine waiting to be conquered, but I never quite knew how. When you set your mind to seeking something in life it has a miraculous way of finding you.

In April I began leading live meditations on Instagram, creating communities founded on self-development and inner work, and making resources to help people handle the issues I’ve overcome. Vulnerably sharing my journey as a means of connecting to those who are going through something too. This year had truly been about stepping into the role of a conscious leader, taking a giant leap toward my purpose on this planet. And while this type of exposure had it’s own unique challenges, overall it’s been a rewarding. Walking into the idea of exposure head on led me to leveling up my awareness of self and ability to serve my community. It’s been an incredibly personal journey, a true blessing and a dream come true that I will never take for granted.

Which leads me to the second half of the year, the time we’re entering where I’m provided a different opportunity to be exposed. This time it’s a much more intense, fearful, painful, and life altering experience. Opening my eyes and my heart to those who suffer the violent reality of oppression, racism, and injustice. I’ve exposed myself to the system that has been created to oppress, demean, and disrespect the black community. In these last fews days I’ve done something I never do and dove deep into the painful reality in my country today. Reading articles, watching videos, interacting on social platforms, and tuned into news outlets that are showing in real time people fighting for basic human rights, only to be met with even more violence and physical force.

While my heart aches over this type of exposure it fuels a different part of me than the first type does. The first type of exposure is an example of alignment, overcoming a limit I set for myself, achieving something I had set out to even though it was scary at first. It’s about me, my goals, my dreams, my purpose. That type of exposure is of personal gain. However this second type cracked me open entirely because it came from outside myself. It’s bigger than me. What I’m experiencing through a screen people are living with in this moment. The words I’m hearing on the news are someone else’s life circumstances. There is no comparison between the types of exposure, but there is a significant difference in the lessons I choose to take from them. One helps me believe I can create change when it’s necessary, and the second one reminds me just how necessary it is to change.

Healing and Serving

Empathy can only be felt toward another person. By empathizing with someone you become connected to that person through your understanding and compassion. That understanding and compassion is the bridge between a personal gain and a collective experience. But until we are able to experience that understanding and compassion within ourselves, we can’t cross that bridge and help someone else discover it. While achievement on a personal level is something to be proud of, it pales in comparison to create change on a lager scale. The second type of exposure is what cracks you wide open, it causes you to become overwhelmed and inspired. Exposing yourself to different cultures, communities, and all of the chaos surrounding you is how you REALLY help others.

Both types of exposure are important to me and so I’ve begun to merge them as one giant realization that by expanding my own knowledge I’ll inevitably be expanding the knowledge of the people who choose to tune into me. All I want to do is teach you how to tune into yourself. Teaching mindfulness is how I serve my people. It’s my duty and obligation to share resources, tools, guidance, and support. It’s my duty as a human being to advocate for the rights of others. And there’s never been a more powerful time to be the lighthouse for those traveling through treacherous waters. 

Like all powerful educators, I have to consciously choose to be a student first. The best way to do that is to allow myself to feel the powerful energy that’s surrounding us all and choose to be with it rather than run. It is only through fully experiencing the life of those I’m trying to connect with that I can serve them with intentional compassion. Tuning into emotions allows me to open up to learning by surrendering the notion that I know the answer. Because there is no answer to know, right now is a time to experience emotions authentically. There is no right way to do that. The more familiar I get with the feelings of anger, sadness, hopelessness, and fear the deeper I connect to everyone else experiencing these emotions. Because we are just an extension of those experiencing those emotions. And now more than ever it’s important to make the effort to focus on the ways we are connected and not divided.

Truthfully, I want to scream and shake the shoulders of the people who are actively creating division in the world. The disgust I feel is strong enough to blind me, keeping my attention focused on the horrific events happening to innocent humans. The pain that must be coursing through the veins of the loved ones who are grieving for their babies, fathers, and sons. When I turn the controls over to my emotions there is no telling where my brain will take me. It’s not uncommon to be overrun with emotion, I’d even argue that most people are walking through life this way all the time. But it’s times like these that make it even more dangerous for our emotions to get the best of us. Especially when there are groups of people who aren’t empathetic and who are stoking the fires of the crimes and injustices of the world.

My goal isn’t to stop you from pointing fingers at who’s right and who’s wrong. My goal is to introduce another way of approaching your emotions at this time. Giving you the tools to shift your perspective long enough to create space for another way of coping if your way is hurting, not helping. To teach you to pause long enough and ask yourself if you’re handling this the best way you can. My goal is to start the conversation about the ways humans are causing their own suffering because their personal narrative has hijacked their senses. This article is to help you navigate the emotions that are distracting you, while channeling their energy into what matters most.

Emotional Connectivity

Even if you’re not outraged particularly by police brutality, racial injustice, or the horrifying media that’s been surfacing all weekend, there is still something in your life that elicits negative emotions. There are things that bring darkness out of you, have led you into darkness, or have forced you to become consumed by it all. Humans are running wildly unaware of the power resting in their emotional state. There is a large disconnect from the body and an incredible attachment to the narrative part of the mind, the part of you that creates the persona of who you are. As the division of mind and body grows, the story playing inside the mind becomes your primary focus. You focus so intently on the story of who you are that you forget you are an extension of others. The narrative in your mind plays so loud you forget it’s created by thoughts flowing untamed, and you begin to accept this as truth. With each repeating thought pattern and every decision that aligns with them, you are further separating yourself from what is happening to your body. But the stronger that narrative inside your mind becomes the louder your suffering gets, and the harder it is to see your connection to other human beings at all.

See, each time you experience an emotion it appears in your body in the form of sensation. Negative feeling emotions tend to show up as constriction, tightness, heaviness, and pain. Positive feeling emotions tend to show up as an openness, pleasure, lightweight, and allowance. Tuning into the body while you’re experiencing an intense emotion can introduce the power of the mindbody connection. The more present you become with how your body is responding to your thoughts and emotions, the deeper you can meet yourself. And as you begin uncovering these layers of emotion you can become aware of your choices, rather than being imprisoned by emotion.

You, like every other human in existence, has been driven to experience negative and intense emotional states. And although people experience these emotions for different reasons and triggers, the similar nature of emotional beings cannot be denied. I won’t ask you to understand the people who don’t understand you, I won’t even ask you to expand your awareness to others. Instead, I want to lead you within yourself because this is where all change occurs. Because even though what is hurting you is coming from outside of you, these intense emotions are all happening inside you.

My mind brings me into thoughts of revenge and retaliation, my soul cries out for understanding and love, while my body is the vessel that carries either of these truths out. That’s what I recognize in every other human being right now, emotions flooding their minds, bodies, and souls. When an emotion surfaces with enough intensity it can overcome you, blinding you of any other way of thinking or being. An emotion that is so intense it’s power is intoxicating causing you to act on those thoughts of revenge or act on your soul’s cry for love. 

But if people are being taken over by their emotional reactions to the world, they are disconnecting from themselves and from each other. Please, let’s reconnect.

Love. Heal. Grow.

Posted in Growth, Spirituality

Learning to Surrender to Something More

What Does it Mean to Surrender?

The two forces constantly at play in your live are resistance and allowance. Both resistance and allowance show up as energy that propels your thinking, behavior, and even your emotional state. If you are choosing a state of resistance you are refusing to accept life circumstances as they are. Your energy flows where your attention goes, and your attention is what you focus on. Therefore, by focusing on what you lack, dislike, and find unpleasant you are choosing a resistant energy to handle what’s happening. Of course suffering is a part of the human experience, negative emotions are always going to surface and that’s not necessarily a bad thing, even though it may feel that way. The point isn’t to rid yourself of low vibration emotions entirely, but instead to notice when you are fueling the fire that burns them.

By choosing a state of allowance you are opening yourself to recognize what is happening. You allow yourself to experience life as it is, without comparing or fixating on alternative ways it could or should have played out. Instead of investing your energy on what you don’t want to happen, your focus is instead on accepting it already has happened. There is nothing that can be changed except your point of view and relationship to that experience. This is what it means to surrender, to completely accept what is and release your grips on the idea that it could have been any different.

Whatever you focus on you invite more of into your experience. And although you don’t control all of what is happening outside of you, there is control over what is happening within you. As the emotions begin to surface whether pleasant or unpleasant, you can choose what you’d like to focus on. The sensations in your body, the thoughts in your mind, your overall experience, or what is happening outside of you. See, there are multiple facets of experience, each having a unique lesson to teach if you’re willing to pay attention to it. The attention is your investment of energy, that which you focus on is where your energy flows, ultimately amplifying your experience of that thing. Usually, the mind will focus on the most intense feelings occurring in the present moment, it’s up to you to tune in and shift gears.

Letting Go For What?

Surrendering your resistance to allow implies that you are giving up, and in a way you are. By choosing to resist the life in front of you, because you’re stuck on the thought that it could have been different, you are wasting time and energy. You’re giving up that way of thinking for a different way of seeing things. It’s not that you’re quitting on yourself or your plans, but you’re deciding to acknowledge that life has knocked you off course. Instead of pushing forward with your original plan, you’re opening yourself to the changes that have found you and the possibilities that follow. In order for true change to occur, you must step into the shoes of the now and not at the moment when life veered off the course that you designed for it.

To surrender means to release, let go, relinquish your hold of someone or something. Surrendering takes a certain set of attitudes to practice such as curiosity, openness, non-judgment, and detachment. By practicing curiosity and non-judgment you are bringing a mindful focus to your circumstance while dropping your opinion of what should be. Paying attention to what is happening without expectation of what will follow, or doubts about this moment. While openness and detachment help you release the belief that what is happening is personal. Choosing to see beyond the world created inside your mind and expanding to life within the universe, filled with intricate connections and divine timing that’s a part of a much larger picture.

It’s important to recognize unpleasant experiences are not happening to you, they are just happening. Because if you see yourself as helpless against life than you do not see your responsibility to how you respond to it. Instead, start seeing it as if life is happening for you to practice leveling up. Open your mind to the possibility that you are here to evolve into your greatest self and that adversity is here to help you do that. Although life cannot be undone, and there are plenty of experiences outside of your realm of control, you are the one that decides the mindset that moves you forward. So each time you find yourself experiencing unpleasantness or negative emotions, you are faced with the choice of resistance or allowance. You can choose to resist the reality of what is happening right now, ultimately perpetuating a limit that doesn’t need to exist in your life. Or you can choose to allow the reality of what is happening right now, and the difference is acceptance. You have to let go of the belief that whatever happens to you is personal, only then can you choose to allow yourself to practice acceptance.

But what are you surrendering to?

A higher intelligence. You don’t need to be religious or spiritual, you don’t have to have specific beliefs about the universe, energy, or life. All that you need to understand is you don’t have all the answers, so surrender to that fact. Release the idea that you have to have everything figured out and that life must flow according to your mind map. Lean into the belief that it is happening for you to grow, because even when it’s the worst feeling in the world this belief will move you in the right direction. There’s a difference between what is happening and your relationship to what is happening, which is where your energy gets stuck every time. Focusing primarily on the emotional pain you’re experiencing rather than prioritizing how you’re going to bounce back. If something pains you heal it, always, that’s a pivotal part of the process but it’s not the end of the road. Never allow pain to keep you resistant of what else is out there for you.

Expand your awareness beyond the thoughts and emotions that hold you in an unpleasant place. Open up to the idea that this could be used as a way of bringing you closer to a pleasant place. Create space in your mind for the possibility that there is a higher intelligence that can be tapped into and that you have a say in the direction of your life. Allow yourself to explore the opportunity of surrendering when you feel like you’re doing too much, because you most likely are, and surrender it to something that can handle the magnitude. Become mindful of your relationship with whatever or whoever you are surrendering too, and nourish it. Let go of the idea of what society says this higher intelligence is and seek that for yourself. Start believing that you are here for a reason and get curious about it. Contemplate the person you are, who you’d like to become, and what all of this means to you. Give yourself the opportunity to have an incredible life, allow it into your experience by letting go of resistance so you can receive it.

Open up and Allow Life in

Where there is another cycle of breath entering your lungs, there is another chance to choose a more expansive and evolutionary path. Choosing again starts by becoming aware of how resistance is impacting your overall wellbeing and focus. Throughout any given day you’ll be faced with the choice to resist the reality of your circumstance or to accept it’s truth. Accepting where you are in this moment, especially if it’s not where you desire to be, is not a commitment to stay stagnant. It’s simply a practice of awareness without clutching to the thought that the present moment can be any different that it is.

Open yourself up and allow life to flow in and find you where you are. Start trusting your ability to change directions when life throws you an obstacle. Instead of seeing it as something that’s meant to stop you, or that these things are happening to you, open your heart and allow yourself to see the magical opportunity to evolve higher. By choosing acceptance over resistance, you are choosing to create a magnificent life for your future self. Each time the world outside of you causes suffering, look within for the strength to allow this experience in and transcend your darkness into light. The changes you are asking for may show up disguised as pain, transformation, loss, or vulnerable exposure. Acknowledge and honor your feelings, while simultaneously using them as a compass to seek ways to adapt and overcome. There is nothing you cannot be, do, or have in this life once you get out of your own way. Take a deep breath and choose again.

Love. Heal. Grow.

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 Practices

5 Conscious Choices to Improve Humanity

Feeling good and living well ultimately comes down to choices. How you care for the body that carries you through the day, the consideration you put into connecting with others, whether you choose to be of service to a group of people, and the contribution you choose depends on the decisions you make every day. Believe it or not, it doesn’t only involve you. By making a conscious effort to live a life of service and fulfillment you impact the people you interact with every day. 

So what if you put some intention behind those actions?


If everyone made conscious choices for themselves and invited others to experience these joys humanity would thrive! By making conscious choices for ourselves while considering others we have the potential to grow happier and healthier, together.

5 Ways to Impact Others



Support others

When you support others in their work, life, or personal journey you create a healthy and safe foundation. This connection is powerful because it allows you to grow as a person while helping others do the same; creating an endless amount of possibilities. So PLEASE let your friends and loved ones know that you believe in what they are doing and that you’ll be there for them through it. Sometimes it isn’t implied simply because you are in their life, sometimes it does need to be said.


Explore your interests

Remember doing sports as a child and all of the fun you had interacting with your teammates? Being an adult doesn’t have to take that fun away. Get to know others who enjoy the same sport, past time or activity as you. Expand on your hobbies and invest some time into developing your skills and understanding together. Spending time with people who can relate to you and your interests is a great way to build friendships.

Disconnecting from the virtual world

Put down your phone, close the laptop for a while and connect with those around you. At bus stops, in elevators, while you’re standing in line at the grocery store you have the opportunity to meet someone new. All new things bring with them the potential for the unknown. You may form a relationship or just learn a valuable lesson from each other. Look up and open your eyes to all the wonder around you.



Daily intentional movement

Your body should be celebrated every day because it truly is a miracle. All of the dreaded movement, such as exercise or walking up multiple flights of steps, should be viewed through the eyes of gratitude. Each day make a conscious effort to get a morning or evening stretching in. Reward your muscles for how hard they are constantly working for you by treating them with relaxation and replenishment.

What activity makes you happy?

Think about what kind of movement makes you the happiest. If you’re an athlete it may be the preparation for your competition or hitting the gym. Others enjoy running or taking a walk with beautiful scenery. Personally I absolutely love dancing and make sure I do a little bit each day. Whatever movement makes you feel alive and grateful be sure to prioritize time to do so. Improve your mood with an exciting activity.


Long and short term benefits

The benefits of exercise are physical, mental and emotional. Along with keeping your heart healthy with cardio and building strength with weights, you are boosting your energy levels and reducing your stress levels. Those weekly workouts start to add up into a happy and healthy lifestyle. Finding an accountability partner or group creates an atmosphere that you look forward to every week. When you commit to your goals with others it builds a strong bond both in and outside of the fitness world.



Practice mindfulness

Every day that you wake up is a blessing in itself, yet with busy lives, it’s easy to take it for granted. How often are you aware of your breath and the miracle of life? How often are your thoughts where your body is, in the present moment? Make a conscious effort to notice daily habits that contribute deeply to your day. For instance brushing your teeth in the morning, getting into the shower with clean hot water and having a home where all of this takes place. Say thank you every day, for everything. 


Thoughts and feelings

When you take the time to notice your thoughts and how they make you feel it saves the trouble of worry and stress. Getting familiar with your mind is the start of a better relationship with yourself. As the relationship grows and gets deeper, practice letting go of all that is weighing you down. The more you practice being aware of emotions the more enjoyable life becomes.


Practicing gratitude

Gratitude is known to amplify happy thoughts and positive circumstances. By practicing gratitude for all of the good in life and the lessons the bad taught you, the doors for great things ahead are opened. Expand your gratitude beyond your personal life and into the world around you. Appreciate the sky with both clouds and stars, be aware of the trees and water surrounding you and consider how much nature contributes to your life.



Learning through experience

A favorite outlet of mine is reflective writing about the day, how I’m feeling and what I’d change next time. Pick up a notebook and write down how you’re feeling or what you’re currently involved in. One day you can look back and be humbled by your mental growth. Or maybe even help someone in a similar situation. Continue to remind yourself how far you have come by triumphing the easy and difficult experiences.



The power of a good read

READERS ARE LEADERS! Whether you are a leader on a team, a leader in your business or leading your life in the best direction possible reading will get you there faster. Understanding the perspectives of others helps us avoid making similar mistakes and gives insight into another person’s struggle. Try swapping out a Netflix show for a 30-minute reading session this week. 



Allowing the wisdom of others to teach you

Listen to those who are willing to offer loving and caring advice. Don’t judge them if they are older, and especially if they are younger, because everyone experiences life at a different pace. Stay open-minded to those who are willing to help. You may be humbled and able to avoid some mistakes in the future.



Be kind

Being kind to others is the most inexpensive way to make the world a better place. Treating people the way you wish to be treated is just as contagious as a negative behavior toward others. The choice is always yours and it’s often much simpler than you make it out to be. It could be holding the door open for someone, saying hello to a stranger or wishing someone a beautiful day. Keeping others in mind is a powerful attribute and echoes throughout humanity.



Give back

It’s important to remember where you were and how it felt to struggle. Giving back is one of the sincerest forms of gratitude and there is never enough of it. Everyone is at different stages in their life and there’s always a way to give back. Choose what you are able to give that can help someone’s life improve. Whether it’s clothes that no longer serve you, money if you have some to spare, a lesson learned from a tough road in your life, and most importantly give someone your time. Be present with those you are speaking or listening to, give them your undivided attention, and when possible give them peace of mind.



To Forgive is to give

Forgiveness means letting go of what is weighing you down, accepting what has happened and choosing to move forward. This does not mean to excuse whatever action or person hurt you, this does not mean that you’ll allow it to happen again. Forgiveness is an act of freedom. To forgive means to create more space in your heart for love and in your mind for understanding. When you forgive you give humanity another chance to show you their innate goodness. Always make room for that.

The Power To Improve Humanity

Imagine a world that everyone participated in these actions each day. Some small, some big, but everyone is involved. Imagine a world where the ripple effects of kindness, gratitude, forgiveness, honesty, movement, knowledge and love were felt on a massive scale. I don’t believe the world is too far off from living this life as a whole, but it begins with the choices made each day.

When you choose to open your hearts to others you grow in compassion and understanding. Through deep connection, an active lifestyle, noticing the world around us, giving to others and continuing to learn you are contributing positively to humanity. Making conscious decisions to be better versions of yourself allows you to collectively help the world become a better place. The happier you are the more you want to spread it to others, all while increasing our wellbeing.



Stay positive, keep moving, be open-minded, contribute selflessly, and build relationships. Remember, it’s good for your health and the wellbeing of humanity.