THE POWER OF BREATHWORK
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Something I have been hearing from more people after their first guided Breathwork journey is that it was “the most beautiful experience of my life”.

My soul can’t help but do a happy dance and twirl and laugh and sing inside as I think “YASSSS! You just experienced the true essence of YOU!! YOU are the most beautiful experience of your life!”

I love that I get to share the utter magic of this practice in this lifetime. A practice that relaxes the grip of the ego and liberates the spirit.

Breathwork truly helps me cut through my own BS (belief systems) and bring pure light to the deepest corners of my being. Quickly.

When I feel the most unloveable- I breathe and remember that I am a vessel of pure love.

When I feel the most unforgivable- I breath, feel my heart and remember to forgive myself.

When I feel confused, blocked, stuck in a corner- I breathe and remember to TRUST my intuition.

When I want to turn against myself, I breathe and feel my inner child run up to me with open arms for the biggest, most loving embrace.

When guilt and shame bubble up into deep pain and suffering within me- I breathe and remember my inherent perfection.

When my nervous system is on overdrive with anxiety and stress- I breathe and remember my true nature is serenity.

Breathwork isn’t a practice of “fixing”. It’s a practice of remembering.

It’s a space to move through the most tender, raw spaces within asking for attention, healing and love.

It’s a space to return to the core of YOU- the spiritual wholeness that remembers how to heal, love, laugh, cry, surrender and let go!

The times have been intense. Have you felt a shift? It’s a beautiful time to do this profound inner exploration.

Work with me in a 1-on-1 session online or at Intent Space or come harness the power of group energy tonight (and every Thursday) at Intent Space @ 6pm. ⚡️

PHYSICAL HEALING FOR ACCESSING INTUITION

As a Health and Life Coach, I help clients heal and flourish in their lives through creating healthy habits and embodying the vibrant being they were born to be. Clients come to me with their deepest desires for their health and life- some want to simply FEEL better in their bodies, or to feel more spiritually aligned, to find more freedom in their relationship with food or to heal chronic imbalances, while others desire to shed excess weight that they know is not serving them.

All of these desires are beautiful. They are all pathways to a deeper, more loving connection to the self. I often see these clients get what they want as a "side effect" of the work we do. What they really experience is inner transformation, the releasing of old stories, strengthened confidence, self-love and a new lifestyle of consistent healthy habits and mindset. My absolute favorite part of this healing work, however, is supporting clients in connecting back to their intuition. 

What's so great about intuition? Intuition is our innate guidance system. It's our gut feelings, our inner compass, our connection to our soul and to the vast intelligence of the Universe. When we develop our own intuition, we no longer need to look outside of ourselves for answers. In this age of information overload, re-connecting to our intuition is an act of true self-empowerment! Connecting to intuition through listening to your body's messages is a great first step in living a more intuitive life. Learning to trust the body's signals creates deeper confidence and trust in your own intuitive abilities, strengthening this power to guide you in every other area of your life. I truly believe the body is our spiritual vessel, and by learning to care for the physical aspects of ourselves, we open up to ever deeper and stronger connections with our own spiritual nature!

In our modern world it's easier than ever to get cut off from the intuition we naturally have about our bodies. Through societal and cultural messages from the media, airbrushed images of "health", celebrity-backed weight loss crazes, endless options for diets and quick fixes, and deep subconscious programming around our own relationships with food and our bodies,  it's no wonder there is so much confusion around health. When we connect to our intuition around our health, we are tapped deep into our primal, instinctual selves- the ancient wisdom that knows exactly what the body needs in any moment to return to harmony. We no longer need that new fad diet, the validation of the scale, the control tactics, or the fear around food. 

I believe in shedding these layers. In illuminating the truth about your body and around health. That we are all perfectly whole, perfectly intuitive, perfectly able to create a loving, high-vibrational, harmonious relationship with our physical bodies. And in doing this work to connect deeper to our physical selves and clear our channel, we unlock new realms of clarity, inner connection and spiritual guidance. When we learn to intuitively trust our own bodies, it becomes easier for us to trust life itself.

Intuition and health is a two-way relationship- choosing to listen to our intuition increases our ability to make conscious, healthy choices, and choosing to care for our bodies helps us to better access the messages of our intuition. I often refer to intuition as the "channel"- a pathway for receiving clear messages. In order to actually receive these messages, the channel first needs to be clear and open. Intuition is most available to us when we are relaxed and free of stress. For many, lowering the stress response in the body through diet, lifestyle and mindset is the first step in clearing the channel for intuition to shine.

I have outlined a few tips for connecting more intuitively to your own body's wisdom and for clearing your own intuitive channel.

 Balance blood sugar

The #1 cause of internal stress within the body is chronically unbalanced blood sugar. This means the body is working hard just to keep you safe from blood sugar spikes after eating foods that are highly processed or full of refined carbohydrates, sugars and caffeine. With the body in constant "stress mode", intuition is much harder to tap into. Eating for balanced blood sugar looks like choosing foods in their most whole and natural form (such as an apple rather than apple sauce or brown rice instead of rice crackers), eating protein/healthy fats at every meal, abstaining from caffeine on an empty stomach, drinking plenty of water and eating at regular intervals throughout the day. When my clients begin to experience the JOY of balanced blood sugar, they never want to go back to the shaky, jittery and fatigued feelings of the constant blood sugar spike and crash!

Honor your hunger and fullness.

Tapping into your body's signals of hunger and fullness is a huge step forward in connecting deeper to your body's brilliant wisdom. This is especially important for developing intuition. It can be easy to confuse other forms of hunger- emotional, mental, spiritual- with physical hunger. A great question to begin developing this awareness is asking yourself the question "What does it feel like to be hungry?". What physical sensations do you feel? Where in your body do you feel it? How do you know when it's time to eat? And do the same with fullness. "What does it feel like to be full?" What physical sensations do you feel? How do you know you've had enough to eat? Begin to bring awareness to a hunger and fullness scale from -10 to 10 and notice at the start of every meal or snack where you fall on the hunger and fullness scale. Do the same for fullness at the end of every meal and snack!

Focus on the feeling.

Rather than using mental constructs such as calories, macros and diet plans to choose foods, try focusing on how that food will make you FEEL and the impact on your energy. Begin to ask your body "How will this food make me feel? Will is raise my energy levels or suck my energy? Will I feel vibrant or sluggish with this choice?". Begin to honor and trust the answer that your body gives you. Sometimes the kale salad will feel really good but sometimes the cheeseburger might! 

Eat mindfully.

Focus on the sensations, textures, smells, tastes and subtle sensory experiences of mealtime. Intuition means we are connected fully to our senses and perceptions, and practicing these skills with our meals helps us to tune in deeper to our present experience.

raise your vibration

Intentionally moving towards behaviors and habits that contribute to a higher vibration make it easier to connect with your own inner guidance and the voice of your soul! Raise your body's vibratory rate through eating plenty of gorgeous greens, fresh, colorful veggies, drinking plenty of fresh water, taking deep breaths, practicing movement to move stagnant energy, and spending time in nature. Meditation, breathwork, ritual and spiritual practices are also amazing for connecting you deeper to your own intuitive superpowers.

Are there any practices you use to connect to clear your channel and connect to your own intuition? Let me know! Download my free e-book, How to Start a Conscious Eating Practice, for a step by step guide to eating more mindfully and forming a more intuitive connection with your own body.

The Power of Self-Image

One of the most transformational steps in making change in your life and stepping into alignment with your soul's authentic path is upgrading the way you view yourself!

We all hold a self-image- a subconscious collection of memories, emotions, beliefs, images and habits that is formed throughout our lives and is a major determinate in the results we experience in our reality. The subconscious mind is the driver of 95% of our behavior (the conscious mind only driving 5%), so leveraging this power is pretty darn important for actually creating long-term changes in how we show up for and experience life!

Self-image can be both a source of inaction, languishing, self-doubt, dissatisfaction, and fear, or it can be the driving force behind taking action, confidence, flourishing, zest and love of life. The best part of this is- we all have the power to choose the image we hold of ourselves! When we choose to create a positive self-image, we begin to vibrate on that new level of awareness and become powerful manifestors for results in alignment with that high vibration.

When we choose to align with our true nature- as creators of our reality, as the Universe in motion, as wholeness, as channels of spiritual energy and as infinite beings of LOVE- we will notice our reality blossom in response to this new view we hold of ourselves.

During the darkest times in my own journey, my negative self-image was the driving force behind all my actions and led me to a deep dissatisfaction with life and hopelessness in myself. As I suffered from disordered eating, unrelenting perfectionism, depression and complete lack of love for myself, I tried desperately to change my outer reality in the hopes that I would finally be "good enough", but I always found myself back in the same dark place. I would diet more, obsess about my appearance, buy new clothes, try and be more likable, and desperately hope that no one could sense what was really going on under the surface.

At the time I didn't realize that the way I viewed myself- as flawed, as less than other people, as unattractive, as unloveable- was creating a vibration that continued to confirm these beliefs to me. Because our beliefs create our vibration, which creates our reality, this low vibration was only feeding this negative self-image by creating MORE of this in my reality.

As I began to shift my self-image to one of worthiness, infinite potential, spiritual perfection, and divine beauty my life began to unfold before my eyes as a magical journey of spiritual awakening and synchronicites leading me to new levels of joy and fulfillment! Aligning with my Highest Self- my soul's truth- through this new self-image helped me to take new action to create my reality with a new sense of trust and grace. Shifting my self-image dramatically impacted my health, my body image, my career and my relationships. As I continue to grow into new levels of soul-alignment, I continue to align my soul image with the amazing possibilities for my life!

You might be wondering HOW to begin changing your self-image. The good news is- you can start RIGHT NOW. Here are a few of my favorite ways to begin shifting your self-image and aligning with your soul.

1. DISCOVER YOUR STRENGTHS One of the most life-changing moments in my personal growth journey was learning about my strengths. Owning my strengths inspired me to begin seeing myself as someone who has unique gifts to offer the world (beyond what I was told I was good at in school). Use this free assessment to find your strengths and begin taking action to use them whenever possible! 

2. JOURNAL Creating new images is a powerful way to shift what your subconscious believes to be possible. Write down how you currently view yourself as a kind of "self-image inventory". Begin using your imagination to create a new image of yourself and your life. What do you desire most in life? Who is the person who has this? Who are you when you are in alignment with your Highest Self? Allow your imagination to soar and create a new reality! Make a habit of doing this often. Repetition is important for creating new neural pathways that lead to NEW ACTION. 

3. VISUALIZATION Because the self-image is located in the subconscious mind, working with this image while in a meditative state is a fast-track to making real change right at the source. Write a vision for your Highest Self- How does she carry herself? How does she feel? Where does she live? How does she interact with others? What is she doing for work and for play? How does she take care of herself? Who is she surrounded by? Who is she BEING everyday? Write out your vision in as much detail as possible. Record this vision on your phone or computer and commit to listening to it everyday when you first wake up or right before going to sleep. As you envision this happening in your mind, allow your body to get emotionally involved. A mental vision + embodiment of the emotion= creating the vibration for manifestation!

4. TAKE ACTION One of the best ways to reprogram your subconscious is to take new action that is alignment with the new self-image you are creating (even if it feels awkward or like you "aren't ready"). Want to embody more confidence in your self-image? Commit to taking an action that is completely out of your comfort zone! Want to feel more spiritually connected? Pray or meditate even if it feels uncomfortable. Want to make a career change? Start taking an online course or commit to learning new skills. Want to start a new business? Hire a coach or mentor for accountability and guidance. Actions that stretch you out of your current paradigm might feel scary, but remember that stepping into a new way of being means letting go of the old. As you take new action, transform fear into excitement for what you are creating!

RECIPE: Summer Radish, Walnut and Herb Salad

Living in tune with the cycles of the seasons for me means I honor my body's desires for fresh, light and raw foods during these hot days of summer! My little garden produced a small bounty of radishes and herbs, which were perfect for this gorgeously vibrant salad. Nothing could have been more satisfying on a balmy summer night! 

You Will Need:

  • 1/2 cup walnuts
  • 1 Bunch small radishes, sliced
  • 1 cucumber, sliced
  • Juice of 1 lemon
  • 1/3 cup EVOO
  • Salt and pepper
  • 1 cup crumbled feta cheese
  • Handful of sliced chives
  • 1/2 cup fresh dill
  • 1/2 cup fresh mint leaves
  • 1 cup spinach

How to Make It:

  • Whisk together lemon juice, EVOO and salt and pepper to taste to make the dressing. Set aside.
  • Combine radishes, cucumber, and walnuts in a bowl with 1-2 tbsp dressing and toss to combine.
  • Add crumbled feta and toss gently.
  • Arrange a bed of spinach on each plate and lightly drizzle dressing over the leaves. Top with radish mixture.
  • In bowl combine chives, dill and mint with 1 tbsp dressing. Toss to combine and pile on top of radish mixture.
  • Enjoy!

Serves 2.

Cyclical Living: Summer Notes

Just as I teach clients to sync their lifestyles with their own internal monthly cycles, I also practice and teach syncing with the cycles of the Earth for healthier, more connected, and more meaningful living. Today (June 21st) is the Summer Solstice- the longest day of the year and the first day of Summer! I will be celebrating the occasion by watching the sunrise and the sunset today, reflecting on all the ways I have grown up until this point, and thinking about what I desire to both let go of and to cultivate in my own life.

Because the Sun is our source of energy here on Earth, you may notice the abundance of energy that you feel during Summer months. Summer is marked by the element of Fire and the emotions of joy! Between longer days with more sunshine, warmer temperatures, more time spent outside, and maybe even some vacation time planned, we feel the vibrance of life in full swing. We have gone through the cleansing and awakening of Spring and now we are ready to fully enjoy the abundance of energy we naturally feel during Summer months. Below is your guide for food, movement, self-care and ways of being for living cyclically this Summer.

EAT

LIGHTEN UP Due to the abundance of natural energy we feel during the summer months and the extra heat outside, we crave lighter, fresher, juicier and raw foods during this time of the year. Because so much is in season, it is a wonderful time to experience a variety of colors and flavors or nature. Fruits and veggies cooked on the grill or with lighter cooking methods such as steaming and sautéing will hit the spot.  Also, be sure to HYDRATE to compensate for the extra heat this season. Add in fresh lemon, cucumber or fresh mint for even more refreshment. My favorite snacks during this time include chilled quinoa salad with EVOO, cucumbers and bell peppers and fresh watermelon drizzled with Myer lemon juice.

VEGGIES IN SEASONS Beets, bell peppers, butter lettuce, corn, chayote squash, cucumbers, eggplant, endive, garlic, green beans, jalapeño peppers, lima beans, okra, peas, radishes, shallots, sugar snap peas, summer squash, tomatillo, tomatoes , zucchini.

FRUITS IN SEASON Apricots, blackberries, boysenberries, cantaloupe, cherries, currants, figs, guava, grapes, lime, honeydew, mangoes, melon, nectarines, plums, peaches, papayas, raspberries, strawberries, watermelon.

MEATS During summer months, we may feel as though we need fewer animal products and fats to feel satiated. Try eating lighter meats such as fish an poultry. Or go meatless for a season and see how you feel! 

GRAINS Lighter grains such as corn, farro, millet, amaranth and quinoa tend to be favored by our bodies in summertime. A little grain goes a long way during the summer months.

MOVE

We can take advantage of the long days and abundant energy of the season to indulge in joyful movement we love, spend more time outdoors and move with friends!

JOY is key here- this is a wonderful time to observe whether the activities you participate in bring you joy, and if not- find something new! We can utilize this peak of vitality to have fun with movement and nourish our souls with our daily practices. Think of those activities you loved to do during the summertime as a child! Playing as we did as children is a great way to connect to our inner joy.

OUTDOORS EXCURSIONS such as hiking, biking, walking, kayaking, swimming, etc. are fun ways to get fresh air and can even be done with friends to scratch our itch for more social activities this time of year. Walking near a body of water and then jumping in when you get nice and toasty is a fun activity to celebrate the cooling properties of water!

HYDRATE it's important to take extra care to hydrate this time of year, especially if you are being active outdoors. Aiming for 64 oz of water per day is a good estimate. Try drinking a glass or two of water first thing in the morning to jumpstart hydration for the day.

BE

INVENTORY + CELEBRATION Summertime is a time when we reap the harvest of the seeds planted in the Spring. As the "peak of the year", it is a chance to take inventory of all the ways we have grown over the past seasons and celebrate where we are. It's a wonderful time to take inventory- what's working? What's not working? The Solstice is a powerful day to set new intentions to carry us through the rest of the year and let go of anything keeping us from moving forward.

GRATITUDE lots of sunlight means higher moods and happiness levels during this time of the year. We are primed to feel more cheerful and grateful when there is more daylight, so using this season to flex our "gratitude" muscle is a great way to turn this into a habit. If you don't already have a gratitude practice, this is a great time to start one- simply writing down 5-10 things you are grateful for each day!

CONNECT TO MASCULINE ENERGY The focus on the Sun this season helps us connect to our empowered masculine qualities. the Sun rules the masculine energy of our planet (the Moon being the feminine). Masculine doesn't mean the male gender- rather, it is that energy that is responsible for taking action, setting boundaries and orienting towards goals. What action do you need to take? Maybe action that you have been putting off or waiting until the "right time"? Now is the time! What boundaries may you need to set with yourself and with others to be in alignment with your Highest Self? What goals are asking to be set? Now is a great time to get our your calendar and begin setting dates and deadlines for projects over the next few months. Connect to the solar plexus chakra (a gorgeous bright yellow color) and explore your own personal power. How do you take action to use your power as a creator? This is great theme to explore throughout the Summer months.

INNER LIGHT reflect on the ways in which you shine your own inner light! When we shine our light we heal ourselves and this world. Connect to what is is that brings you joy and how you can share this with others though your words, thoughts and actions.

Self-Care

WAKE UP WITH THE SUN It feels easier to wake up early this time of year and make the most of our daylight hours. Why not start a new morning routine or re-vamp and existing one to bring more JOY into your life? Think about those things you wish you had more hours in the day to do, and try scheduling them in during the fresh morning hours.

SOAK UP SOME LIGHT Sunlight is crucial for our health and wellbeing. This is a great time of year to start a practice of getting 10-20 minutes of unprotected sun exposure every day (depending on how fair your skin is). The aim is not to burn- simply to allow your body to soak up precious Vitamin D and regulate circadian rhythms of sleep and waking through sun exposure.

SWEAT Heat is detoxifying! Don't be afraid to sweat. Sweating is our body's natural purification system and a healthy way our gently assist our bodies in detoxing. Be sure to hydrate!

CONNECT TO NATURE with a higher motivation to get outdoors this time of year, it's the perfect opportunity to begin or strengthen your own practice of connecting to nature. Try going on a walk in solitude without any electronics to distract you. Focus on your senses- sight, sounds, smell, touch, taste- and truly soak in the experience of being in nature.

COLD SHOWERS sounds awful, feels awesome! This is a great time of year to experience the many benefits of cold showers- glowing skin, balanced hormones, and total invigoration! Begin by dry brushing your skin and then applying a body oil such as almond, sesame or coconut. Stand in the cold shower (as cold as you can handle) and begin rubbing your skin vigorously starting at the feet and working your way up. You will being to notice you no longer feel cold! Step out of the shower and pat dry, admiring your glow.