The depression spiral when things don’t work out (and how to get out of it)

I promised I would share more of my experience this past year, which is why I recorded this video.

Whether you have experienced depression, are dealing with it now, or just feel off center, here are some tips to get you moving in the right direction.

Click on the picture below or use this link to watch the video.

Please share if/how this resonates with you by leaving a comment on the video or commenting in the Facebook group.

Also, here is a helpful article on the amazing role diet plays when it comes to depression.

For tips on energy stuff to be aware of this month, upcoming events, resources, and funny things I am up to, make sure you are on the community list. Join here and receive a special welcome gift:

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One final mini-meditation for you

Over the past few months, I have been sharing a series of mini-meditations with you. (Did you miss the others? You can find them here.)

Today, I share with you one final mini-meditation as we head into the holidays.


Bedtime Sequence: Let Go

As you get ready to go to bed, try this calming ritual which is especially beneficial if your mind has a tendency to race. Lay on your back and take several deep breaths through your nose and out your mouth. Starting with your feet and moving up to your head, check in with all the points of your body, noticing any sensations, moving them slightly, and consciously releasing any tension you are holding. It’s unlikely you’ll make it as far as your head before you’ve drifted off to a deep sleep.


You now have a mini-meditation for greeting the day, navigating transitions (or just stressful moments) in your day, creating space around food, and completing your day.

All of these on their own seem almost too simple. But that is the beauty- you only need a few minutes in your day to do them and yet they can have a huge impact.

I promise they are worth trying.

As we head into the holidays, please check in with yourself often and practice your mini-meditations. They will help reduce stress (and therefore cravings, mood swings, and all kinds of other challenges) AND they will help you feel more present and connected.

Enjoy the holidays, take care of you, and please pop into the Facebook group to say hello so I can wish you a Happy New Year.

Much love,

 

 

 

PS- Wishing you a happy winter solstice as well! Today is a great opportunity to practice your mini-meditations as part of a special ritual honoring the day. =)

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A self care calendar to help you thrive during the holidays

We have been focusing recently on how important it is to have a daily practice, especially while navigating the holiday season.

That is why today I have a self-care calendar to share with you! Each day you will find a suggestion for a fun way to take care of yourself.

=====>>>>> Download your self care calendar here <<<<<=====

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Let’s have some fun with this. Try to check off one each day (you can even do them out of order), and at the end of each week report in the Facebook group (or reply to this email if you prefer) how many you were able to try.

If you are wanting even more ideas, take a look at some of my daily practice suggestions here. And please share your own self care ideas as well!

 

To thriving this holiday season,

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PS- Did you miss the mini-meditation/mindfulness practices I sent out starting in October? You can find them here.

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Your mini-meditation for today (involving food, yum)

Last week I wrote about how important it is to have a daily practice for yourself, especially as we navigate the holiday season. (Did you miss it? You can catch it here.)

One of the things you can do is to create supportive rituals around how you eat.


Midday Mindfulness (and really, this is ideal for any time you eat)

When you sit down to eat lunch, do it with intention and resist the urge to gulp it down and get on with your work. Carve out 20 minutes to sit quietly and focus on your meal. Say a small prayer of gratitude for the food you are about to enjoy and make a point of chewing each bite and breathing in between. You’ll also want to make a point of purposely putting your utensils down on occasion. Eating in this manner requires discipline, but it helps you find a restorative center to your day.


Can’t imagine setting aside 20 minutes? Start with 10. Can’t imagine leaving your desk? Close your computer or put it to sleep and create an intentional space to eat your food, even if it is at your desk and even if it is only for a few minutes.

Don’t let your monkey mind take charge and tell you all the reasons this isn’t possible for you. It absolutely is possible and is a must if you want to feel more present, reduce stress, and develop healthy relationships with your body and food (not to mention work).

Let me know how this goes for you, either by replying to this email or sharing in the Facebook group. And try to stretch yourself- if you start with just a few minutes at your desk today, expand that to a few more and then a few more until you have created a sacred, nourishing, space around your food.

To feeling present and connected,

Jennifer

PS- Did you miss the other mini-meditation/mindfulness practices I sent out in October and November? You can find them here.

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Now more than ever…

First off, as we prepare for Thanksgiving, let me say how grateful I am to have you in our community!

I know you wear a lot of hats and juggle more things than anyone will ever know. You get things done even if you don’t want to do them and/or don’t receive recognition for them. You always keep going. You want more for yourself and others. You want to make the world a better place. (Which you do, just by fully being YOU!)

To do all of this without experiencing a huge amount of overwhelm/anxiety/doubt, you NEED a personal/daily practice, especially for when things feel completely upended. Now more than ever, it is time to focus on YOU.

(I don’t know about you, but between the holidays, the election cycle, and day-to-day life, things feel quite upended, so this is a priority for me, too!)

So what does/can your practice look like? It might include:

  • Gratitude journaling
  • Morning pages
  • Energy clearing
  • Spending time in nature
  • Upon waking, visualizing how you want your day to go
  • Reiki
  • Prayer
  • Reading a few pages of an inspirational book or magazine
  • Listening to inspiring podcasts/books/radio shows
  • Meditation
  • Laying in bed with a hot water bottle or heating pad on your belly
  • Offerings
  • Altar work
  • Pulling a card for inspiration or guidance from a Tarot or Oracle deck
  • Coloring mandalas

What part of your practice will you do today? And if you don’t have a practice, where can you start?

For me, I find the best place to start is to ask:

“What do I most need right now?” ~or~ “What can I do for myself right now?”

Choose something that helps you feel present and connected. From that place, you can fill your well, accomplish your goals, and be of service to others.

What helps you feel present and connected? What will you focus on this week for your practice? Come share in the Facebook group!

And again, I am grateful to have YOU as part of our community.

 

To feeling present and connected,

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Your mini-meditation for today

Happy voting day! I know people are experiencing everything from excitement to worry/anxiety today. I also know that even without a major election happening, we can feel like we are running on a hamster wheel constantly and our emotions are along for the ride.

Sometimes when we hit that wall of overwhelm and stress, we think to get out of it we need to make a major change. But because we are feeling all over the place and like we don’t have enough time, those big changes seem out of reach.

The good news is that you can start feeling better in just minutes a day. All it requires is taking a few minutes to pause, breathe, and let go.

Your mini-meditation for today

To avoid the bubbling of negative emotions that often come with a traffic-packed ride to work, rushing to get things done, less than positive interactions with people, etc.:

  1. Return to your breath.
  2. Tunes into your senses.

Every time a negative emotion bubbles up, acknowledge it, release it, and focus on something that ignites your senses; i.e.: the grounded feeling of sitting or the smell of fresh air coming through the window.

While you do so, take deep belly breaths. I like to place one hand on my belly and one hand on my heart, as that helps me feel present in my body.

Ridiculously easy-sounding? Yes. Which is why it is perfect because you can actually do it, no matter how crazy your day.

(And those deep belly breaths for a couple of minutes a couple of times a day? That will start to rebalance your hormones. Seriously.)

For an even bigger impact, add it to the intention-setting meditation I shared last month.

What helps you feel grounded? Come share in the Facebook group or in the comments, and let me know how this works for you!

To feeling present and centered,

Jennifer

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Reframing hormones

After I sent out my email last week about hormones and tips for bringing them back into balance, I received a number of responses from women all over saying that they too are struggling and that it is important to them to find that sense of balance and ease in their bodies so they can more fully enjoy their lives.

Is that you?

If so, check out the video I recorded for our community that helps to reframe hormones a bit.

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I can’t wait to hear your thoughts! Reply to this email or join the conversation in our Facebook group.

To loving your hormones,

Jennifer

PS- Interested in a f.ree class on hormones? Let me know in the comments what you are most curious about and what you are currently struggling with so I can put together a top-notch gathering for our community.

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On the hormone roller coaster (again)

While overall I look on the bright side of things, I will be honest here and say that my hormones suck right now.

I feel run down, my weight has crept up over the past year to where it was a number of years ago and it doesn’t want to budge back down the other way, my digestion is sluggish, my emotions are close to the surface, and my brain feels foggy.

I am curious- do you also struggle with wonky hormones?

Wonky hormones can look like hormonal acne, low energy, low sex drive, cravings, weight issues, painful and/or irratic and/or heavy cycles, etc. Hormones play a HUGE role in everything.

If your hormones are out of balance, not only will you experience some or all of the symptoms above, but it is hard to work with your emotions in a healthy way, your thoughts and beliefs can be in a more negative space and leave you feeling stuck, and it can feel almost impossible to connect with your intuition.

As for me, I will be focusing on getting my hormones back into a better balance starting today.

How will I get my hormones back in balance?

  • More sleep and better quality sleep- I will be revamping my nighttime routine for sure. (*Tip: Tulsi tea is made with a wonderful adaptogenic herb that will help balance stress hormones and clear the way for better sleep.)
  • Less caffeine. Bring on the herbal teas!
  • Less sugar. (Of course I will still enjoy my 85% dark chocolate.)
  • More veggies and a wider variety of veggies.
  • Lots more water. Time to bust out my glass water bottle to bring to the office.

There are other things I will be doing to support my system as well. But often it is our most basic needs that have to be met first before we can move on to the other stuff. Otherwise we are pushing the proverbial rock up the hill, and who wants to do that?

So how about you? What has been your experience? Is this something you want to learn more about? What are your questions?

We are busy talking about this in the Facebook group, so please come join the conversation. You can also leave a comment below- I look forward to hearing from you.

To loving your hormones,

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PS- Please let me know if this is a topic that is important to you. If there is enough interest, I will put together a free class on hormones for our community. (There are also a few other topics being considered- check out the poll in the Facebook group to vote for those that would be most beneficial for you.)

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A mini-meditation to start your day

“I move through life with grace and ease,

and time expands to meet my needs.”

A wise acquaintance once relayed that mantra—and it holds special significance in today’s fast-paced world.

It may feel like you spend your days running from Point A to Point B without a spare minute to breathe, but a study out of the University of Pennsylvania shows that carving out a mere 12 minutes a day to do just that—intentionally breathe—can go a long way toward improving your mood. In addition, meditating can help you get better quality sleep, show more kindness towards others, and reduce inflammation.

(It can even help balance hormones! But more on that another day.)

As we move into the holiday season- a time of food, celebration, family, and often increased stress (plus a crazy election cycle)- I will be sharing with you each month a mini-meditation that you can do when you’re feeling frazzled and need to find your center. Here is October’s mini-meditation.

Greeting the Day: Set an Intention

Meet the day by sitting quietly in a chair with your feet firmly on the floor to ground you. Staring straight ahead, take three deep breaths and begin to envision the morning washing over you, taking with it any residual stress or anxiety that might be bubbling up. Pay close attention to your breath and visualize how the day will unfold for you, setting your positive intention. Stay centered in this space for a few more minutes, then stand and finish by standing and stretching your arms overhead; or, if you like, do one sun salutation.

(I sometimes even skip the chair, visualizing in bed before I rise with my hands on my belly and my chest while I breathe deeply. Super easy, but completely changes how I experience my day.)

Let me know how this works for you!

 

To feeling present and centered,

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Is your intuition broken or MIA?

I used to think I wasn’t one of those “intuitive” people. That I didn’t have the gift, or whatever it was. That other people knew more than me. That they were more special than me.

In fact, I spent A LOT of money on intuitive coaches, both for business and personal support, trying to get someone else to come up with the answers for me. I ignored my own emotions and thoughts about what decisions I should make because deep down I didn’t trust myself.

In the end (after a number of missteps), I realized that while those coaches could offer certain insights, at the end of the day I had to be able to trust myself and my own intuition. But where to start?

I know I am not alone in having had this experience. So many of the women I work with come to me because they are craving deeper connection- they want to be able to trust their own inner voice.

So if that is you as well, here are a couple of places to start:

1) Find out how your intuition speaks to you.

Think about a time when you should have done X or shouldn’t have done Y but did it anyway. In the end, it didn’t turn out the way you wanted and you were left hitting your head on the wall because you knew better. But how did you know?

Before you made that decision, how did the nudge come to you? A vision? A voice? A gut feeling? An emotion? A smell? How do you get your nudges? (It is common for people to have one or two primary ways their nudges come to them- as you develop your intuition, the other pathways will become clearer as well.)

2) Build your intuition muscle.

Try to pay more attention to when those nudges come. Add a pause before making a decision- what do you notice? Add a pause before you do something, even something as simple as driving, and ask a question like, “Which way should I go today?” See what comes up. (Start small- as you are building your intuition muscle, do not start with the big, life-altering questions. Too much pressure!)

3) Listen to your emotions.

If you still are feeling overwhelmed trying to figure out how your intuition speaks to you, listen to your emotions. Your emotions are a wonderful built-in guidance system. How does a particular decision make you feel? Excited? Scared? Does it feel right in your body?

Ready to develop and trust your intuition along with an amazing group of women?Register here for the Foundations for Healing and Whole Living course. (Registration closes this Friday, October 7th.)

Have questions about the course? Reply to this email and we will set up a time to chat.

And as always come share your thoughts in the Facebook group!

To your vibrant life,

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