5 Morning Routine Musts

In today’s typical environment, we are overworked and overstimulated. It is crucial that we take the time to practice self-care before entering the urgency of life. Taking the time to complete a morning routine will propel you into the day feeling confident and accomplished. 

 

1. Drink Water

After a long night’s sleep, it is important to rehydrate your body with the liquid we call life! Drinking water first thing helps with your digestive system and the overall function of your body. If you want bonus points- add fresh lemon juice! 

 

2. Gratitude

By physically writing things that you are grateful for, you are embodying gratitude. You are showing the universe that you appreciate what you already have and you are ready for more. 

I say aim for three things to really get your gratitude mindset rolling ( sort of as a bare minimum) but feel free to list as many as you can think of! 

 

3. Incantations

 

Incantations are words or phrases that you say out loud or in your head for positive affirmation. The difference between an Incantation and an Affirmation is that an incantation is magic. (Jk…………..unless you believe in magic and then you know I am not kidding.) 

 

An incantation is an affirmation that you physically feel. You imagine each cell in your body shifting into the belief that you are speaking. By speaking these affirming words; you are taking up space that could otherwise be used for negativity if your mind is running a muck. Or as Buddhists refer to it, “monkey mind”. 

 

 

4. Meditate

Space. Silence. Stillness. Do you notice that wise individuals speak slower? There is more space in between the things that they do. To gain intelligence- you study. To gain wisdom- you go into the silence. 

 

In the silence you will find thousands of years of ancestral wisdom.  When you pray, you are telling or asking God something. When you meditate, you are listening to what God has for you. 

 

Doing this in the morning helps you to return to the breath when you are feeling anxious throughout your day.

 

5. Review Top 3

Each night, before bed- I write my top three priorities for the day. Reviewing these in the morning gives you a great sense of measurement on exactly how much time you have to get them done. It’s great to have a top three so that you are not overwhelmed with a lengthy “To-Do” list. 

 

Have your top priorities fresh on your mind as you enter into the day and you will feel victorious. 

 

These are only 5 of the things that are on my list, but I have deemed them the most important to me. Play with your routine. Munipulate it so that it fits your needs perfectly, but make sure you stick to it! You will feel so much better about your day! 

11 Benefits of Meditating

You have heard of meditation before, but you aren’t sure what it is so you don’t think that it is for you. You might think that you could never do it, you aren’t cut out for it. For all of the years that you have been alive, your mind has been running wild. Like any other muscle, your mind needs to be trained. Sitting is a practice that takes much discipline. Similar to going to the gym, or changing your diet- meditation is a new habit that will take time to adjust to. With practice, meditation becomes easier.  Here are some of the benefits that I have personally experienced from my daily sitting practice.

What is Meditation?

Meditation is a practice of cultivating stillness. You sit with the intention of listening to whatever arises for you. Meditation is about training the mind gently. This practice is NOT about stopping all of your thoughts. When each thought arises, you can simply observe it, and release it without creating any drama or story around the thought.

You might think “I need to go to the grocery store.” That thought inspires you to think of what store you will go to, what time you will go, and ten other things that need to be added to the list. Rather than getting upset that you had these thoughts, you can enjoy a laugh when you notice that your brain was thinking again, and gently release the thoughts.

Patience

If I miss one day of sitting, I notice myself getting anxious and rushing through life. The purpose of this life is to enjoy each moment. Meditation allows you to be calm and present in each moment with peace.

Equanimity

Silence allows issues and thoughts to arise. When you sit, you are giving yourself the opportunity to resolve any conflict that you are having. When we pull the weeds from the root out of the garden in our psyche, we are cleansing our minds deeply to access inner-peace. When you begin to face all of the problems you have been running from, you find a deep sense of mental calmness and composure.

Wise-decision making

Sitting in silence gives you time to process everything that you are consuming. When you take time to connect with yourself, and source- You will have a clearer mind. You will react less based on your emotion. The decisions that you make will reflect this healthy habit.

Better Sleep

When the monkey-mind runs wild, it can challenge your peaceful sleeping patterns. Cultivating silence intentionally will allow you to manage your thoughts better so that you are not up all night with regrets and worries. You can have a clear mind that is disciplined, rather than running wild.

Deeper Connections

Having a daily sitting practice will help you to be more present with your loved ones. When you are able to give your full attention, your relationships become healthier. You are able to listen and connect deeply with the people in your life. This leads to positive connections and peaceful conversations.

More Creative

We are constantly bombarded with new things to consume. This can be problematic when you are overwhelmed or comparing your life to other people’s. Your meditation practice will give you space for original, fresh, new ideas to enter.

Mindful Eating

It is easy to scarf down a basket of fried southwest chicken rolls when you are not thinking about how harmful the grease is for your body or how poorly the chickens were treated. This might be challenging for some individuals. It is hard work to start noticing everything that you are consuming. A lot will change. This can be a difficult transition, but the benefits of mindful eating will literally add years to your life. Meditation gives you the time to consider your choices.

Joy

To open space for the resolution and release of problems, you create space for joy and happiness.

Tame the Monkey Mind

Buddhism refers to the untamed mind as “the monkey mind”. If you don’t ever administer discipline, the voice in your mind will seem like it is running the show. That voice is not you. You are the consciousness that is observing the thoughts. You will always have thoughts, but with a daily meditation practice, the thoughts will not run as wild. A thought will arise, and you will acknowledge and release it.

Heightened Intuition

We all have superpowers. We all have the ability to communicate telepathically with others at a distance. We also can communicate with dead people and animals. After a 75-hour meditation retreat, my mother and I could feel the presence of each other. That is our natural state. When you train your mind, you will begin to feel and sense things clearly. You will be able to read other people’s emotions.

Resolved anxiety

Anxiety comes from worrying about something that has already occurred or something that has yet to occur. When you are in the present moment, observing each breath, you are unable to worry about things that are not happening at the moment. (more on anxiety)

The recommended time to meditate is at least 20-minutes per day, and if you don’t have time to meditate for 20-minutes, you should meditate for an hour.

Your brain has likely been running the show for a while and will resist this new practice. Take charge! My life coach holds me accountable. I would be happy to be the coach to hold you accountable, but it is up to you to make the decision to be healthy and honor your commitments.

Thank you for sharing this blog so that your friends and family can also reap the benefits!

11 Simple Ways To Raise Your Vibrational Frequency

We all have days where we feel like we are on top of the world, and other days, we feel like the world is on top of us. What do frequency and vibrations have to do with this? Everything that we are experiencing in this human form is light and energy. The energy is vibrating at different frequencies. When you are at a high vibration, you will feel things like joy, happiness, inner-peace, excitement, and motivation.

At other times, when you are vibrating low, you may feel things such as anger, resistance, resentment, frustration, and pain. Everything seems to feel good when you are vibrating at a high-level frequency.

These simple steps can help you to raise your frequency and feel more grounded and peaceful.

Meditate

Retreating into silence allows the opportunity for profound insights to arise. Spend time each day sitting on your pillow with an intention. There are many different kinds of meditation. I personally recommend sitting in silence. Allow time for thoughts to arise.

Meditation is not about not having thoughts. This practice is about letting go. If thoughts arise, simply notice that you are the observer of the thoughts, and gently release them. (That’s right, you are not your thoughts… You are the consciousness that is observing the thoughts)

Connect with nature

Have you ever seen a flower that was stressed or a frog that was depressed? Nature is peaceful, serene, and loving. The ground supports you and the trees assist you. When you are outside, you don’t have walls confining you or your imagination.

Sit next to a tree and notice yourself feeling grounded. You can even imagine that there are roots growing out of you, connecting you deeper into the Earth. Using a deep ‘spirit breath’, imagine the roots growing deeper when you inhale, and light coming from the top of your head, reaching the sun or moon as you exhale.

Check your surroundings

Who and what are you surrounding yourself with? What is your intuition telling you about your relationships? It is easy to lose track of your mission when you are around people that are vibrating at a lower frequency than you are.

You are here for a divine purpose. You don’t have to give up on people in your life, but certainly, ask yourself what they are doing there. Respect yourself by managing the people and things that you are spending your time on.

Journal

Take the time to write. Use writing as an outlet. I keep a gratitude journal, where I document at least three things every day that I am grateful for. Practicing gratitude can help us tremendously. When we don’t actively notice the things that we are grateful for, our brain takes over and tends to fill our thoughts with things that aren’t helpful.

I keep a separate “brain dump” journal, where I put the pen to paper and allow free flow. I don’t worry about my handwriting, grammar, or the order of my writing. I just get everything that is on my mind, out. This helps me to unload the things I want to get off of my chest without bothering others with my drama.

I also keep an intention journal, where I write my intention for each day in the morning. This really helps me to stay on track and complete the things that I want to accomplish. Today, my intention is- “Embody the deepest level of presence available to me.”

Use Positive Affirmations

Your brain is an organ just like any other in your body, but for some reason, we label this voice in our minds as “me”. When your stomach begins speaking to you, you do not consider it to be you. You know that it is your stomach.

We have to control what our brain is doing. Using meditation is one way to train the mind. Another practice is filling the mind with positivity. When there is empty space, the mind creates whatever it wants. In Buddhism, this is referred to as “Monkey brain”. When we fill this space with positive affirmations, there is no space for negativity.

When you practice these affirmations, you are rewiring your brain to think positively and remove the negative conditioning.

Ask Your Friends

Ask your friends for a frequency check. You can rate your frequency on a level from 1-10. 1, being demonic and acting out of hate. 10, being radically conscious and fully present with a deep level of compassion. Don’t be afraid of what your friends might have to say. If they are true friends, they will kindly let you know the truth.

If you are ranging from 1-4, you may want to separate yourself from your current situation and follow these steps to raise your vibrations.

Use Music

It is important to be mindful of the music you are listening to. Harsh, negative music can drastically lower your frequency, causing you to feel sad or angry. Classical music is great for relaxing.

Solfeggio frequencies are musical tones that have sacred healing power. These can quickly help you align your energy. The different tones are used for a range of healing. Try 528 HZ, the “love frequency”.

Be Mindful

Each breath is a blessing. One day, you will not have this breath or body. Be fully present in each moment that you are experiencing. Take the time to notice the sensations in your amazing body and enjoy the fact that you have a body and self-awareness. (We are the only beings that have this)

Be mindful of what you are consuming. Watching things like violent or sad movies will lower your frequency. The news will definitely lower your vibrations. Consume things that make you feel good. By being fully present in each moment, and listening to your body, you can help maintain a high frequency.

Practice Acts of Kindness

Each of us is on this earth with a divine purpose. My unpopular opinion is that we are all here to serve and assist each other. By practicing acts of kindness, you not only raise your frequency, but you are exerting positivity into the universe and assisting others in raising their frequency as well.

Do something kind for someone else. Maybe you help an elder with groceries or offer to listen to a friend. Do this with no expectations. Don’t even expect a thank you. Also, keep this victory to yourself. Silent victories feel amazing.

Get Your Blood Pumping

Physical health is an extremely important aspect of your overall health. Nothing boosts your energy like working up a sweat and getting that blood flowing. Spend a minimum of 30-minutes per day intentionally moving that incredible body that you have. This will also help your sleeping patterns so that you are functioning better throughout your day.

Claim Responsibility

You have the ability to control your response. Response-ability. Decide exactly who it is that you want to be, and start acting like it. Take responsibility for the actions that you take. Claiming responsibility is noble and mature. Own your shit.

Claim responsibility by hiring a coach that can help you to see areas that you haven’t noticed need work and hold you accountable. Hiring a coach is an investment that shows the universe that you are ready to take action, and take the necessary steps to improve yourself. “You don’t know what you don’t know”.

Check out my 12-week Goddess Heart Healing Program for powerful support and empowerment in a group coaching setting with 8 other women to learn how to passionately love your life.

If you are interested in private coaching/healing sessions, check out my 12-week 1:1 coaching program for the fast track to observing where you can heal and grow to become your highest self.

BONUS: what causes your vibrational frequency to lower?

  • Electromagnetic frequencies (phone, wifi, microwave)
  • Aggressive music
  • Violent movies
  • Alcohol & drugs
  • Worrying about the future
  • Living in the past
  • Poor diet
  • Negative self-talk
  • Talking about others
  • Messy space

Success Journey Transparency

Everyone has a Unique Story

I often hear people talk about being self-made and I call bullshit.

EVERYONE has had someone helping them at one point, EVERYONE has had challenges, and everyone has had to climb.You can not analyze your success or wins based on where someone else is because not only do they have a different script and story, but they also have their own narrative behind the scenes.

There are things that have happened in your life that gave you a clear advantage, as well as things that gave you a clear disadvantage.

It’s Your Journey

You are not on someone else’s journey. Imagine where you were 6 months ago, and how you dreamed of being where you are now. There is no sense in focusing on the things that were difficult or challenging unless you are taking the time to analyze how it made you better or how you might be able to improve.

It is easy to allow your attention to drift from the things you do well onto the things that you are not as good at.The universe gives you more of what you focus your attention on, so it won’t do you good to spend a bunch of time empathizing over things that didn’t go well.

Simply observe that your plan did not work the way that you originally planned and do not resist it. Sharing these experiences can help you to understand them and what they mean to you.

Are You Being Transparent?

When you are new at something, how much do you reveal about the journey?

Are you scared of sharing the things that did not go well, but never hesitate to share the things that are going incredible? What is the difference? What is holding you back from sharing the behind the scene “fails”? You don’t have to share everything with your followers or friends, but it is good to share the raw stuff. People notice this transparency and appreciate it.

Whether you are starting a new art project or creating a business, there will be trial and error. One thing you must learn to be a successful entrepreneur is that we all fail. Good entrepreneurs have just learned to love finding new ways to make things work.

“I have not failed. I’ve just found 10,000 ways that won’t work.”

–Thomas Edison

If You’re Afraid

I understand that you might fear to show the world what you got, or how you got it.

“What if they steal my idea!?”
What if they think I am incompetent
What if they think that I need more coaching myself?
Okay, first of all- no one can steal your idea.

No one is you, and no one can replicate your ideas. Trust when I say that there is an abundance of everything for everyone. As a coach, I know that the most important part of my life is going with the flow and being open to being coached myself.

There is always something to learn.

Adopt the mindset that everyone is your teacher and see how much you can learn. Other individuals on their journey will see your errors and transparency and they will become inspired and see the potential in themselves!

My Mission

My mission is to create a beautiful life for not only me but for the generations that follow me. In order to create a beautiful, happy, healthy life for myself- I challenge myself to improve the lives of everyone around me (to include you!). I intentionally share my good and bad days with the people that I aim to inspire.

I am here to inspire people to start taking steps towards becoming their ideal self. This is the most successful point that you can imagine yourself reaching. I aim to do this because I love being around people that are happy with all aspects of their life.

Positivity is infectious, and if you think you don’t need a coach then you might ask yourself why you are resisting the idea of someone assisting you in identifying areas of your life that could improve.

I want to help you find inner peace, improve your confidence levels, increase your business, and improve your relationships.

Does that sound like something you need? Schedule a free consultation today.

 

Ascension Symptoms 2019

Ascending is rising or increasing to a higher level. Could there possibly be symptoms to you waking up? I recall feeling drained when I was experiencing my awakening, however, I do not think that your ascension or awakening is the cause of your symptoms.

Ascending is an amazing, wonderful, and powerful experience.

We are all capable of ascending to our highest self. (Which is actually no-self; I will be addressing this in an upcoming blog!) Some of the effects you might be experiencing

Feeling Tired

Are you experiencing sleeping problems? Tossing and turning at night? Are you are feeling drained during times of the day when you normally would not be? Letting go of old familiar routines and situations can be both frightening and exhausting.

It is possible that you are exhausted because you are identifying/noticing the resistance in your life that you did not see before. This will not last forever. So much positive energy is coming your way!

Loneliness

In a room full of people do you feel like you are all alone? Are you distancing yourself from normal social activities that you used to enjoy? Are you becoming uninterested in some of your existing relationships (or all)?During your ascension, you may start distancing yourself from others because you notice that they are not on the same path that you desire to be on.

You are beginning to realize what is important to you, and if others values don’t align, you might be wondering where they fit in your life. I encourage you to embrace this loneliness. When you take the time to get a clear idea of your ideal self, you grant yourself the life you desire, which includes the friends that you have wanted all your life.

You may not even know what kind of friends you truly want. Take this time to figure that out.

Expanded Curiosity

Something amazing within you must have been awakened for you to be reading a blog like this! It is likely that you are interested in:

  • Having new experiences that seem more healthy
  • Looking for material to read
  • Searching for activities that you truly enjoy
  • Taking the time to try new things in order to discover what you love rather than being stuck in the same old routine

Trust your intuition! If a new opportunity arises, adopt the “what do I have to lose?” attitude.

Since I began living my life with that type of attitude, I have had more INCREDIBLE experiences than I could have ever imagined. (I will be sharing some of these life-changing experiences in my podcast- The Healing Sause Podcast!)

These are just a few signs that you are growing, adapting, ascending, and evolving. The most important thing to remember is to have fun along the journey. If you are not having fun, what is it all for? You are only as limited as you want to be. Continue seeking truth, and wisdom & equanimity will follow.

If you need help setting and reaching your goals through this time, a life coach might be perfect for you! I specialize in ascension. I am here to help you understand and navigate your awakening.

Schedule a free consultation with me today! I am ready, are you?

Finding and Maintaining Flow

Were you “in the flow” and now you are trying to find your way back? Or maybe you have never been in the flow and you’re ready to find out what that even means? Are you wondering if it is even possible for someone as angry as you to reach a state of complete bliss? The answer is yes. You can reach equanimity.

There are always going to be new situations arising in your life. You cannot control the happenings in the world around you. So, how do you stay in the flow with new things constantly arising?

Think back to the last time you felt like you were in “the flow”. If you don’t know what this feeling is, or have never experienced this feeling, keep reading. Maybe something in this blog will inspire you to have this experience. I would explain this as my feeling of One with the Universe. It’s the complete acceptance of everything that happens. Free of resistance, anger, fear, and confusion. Everything feels like it is aligned perfectly.

Do a life scan

If you can, find a quiet, calm place with a neutral temperature to do this. Sit in a comfortable position, close your eyes, and imagine what your life would be like if it were PERFECT. Have you ever imagined this?

What would you do with your time?
What career would you have?
Who would you be friends with?
How much money would you be making?
What kinds of things would you and your friends do?
What would your perfect Saturday evening look like?
As a result, you can begin to get a clear image of who it is that you are working towards becoming. Furthermore, you can start becoming that ideal image.

What should I keep in my life?

Think about what habits you want to posses when you are at your peak point of success?

Write a list of things/habits you currently have. Which of those habits would you like to keep?

Think about the people that have everything in life that you want. In contrast, what characteristics and qualities do they possess?

What habits should I get rid of?

We all have that one thing. Consequently, It’s like our spirit is screaming at us to stop doing it, but we can’t. Whatever unhealthy thing that you are passionate about- let it go.

You thought it for the reason that you know it is bad for you. Write it down. Set the intention to allow yourself to let go of the attachment, and then let it be.

Don’t repeatedly kick your own ass because you continue to indulge. Enjoy it if you are going to make the decision to do it. Above all, you show me that you are ready to let it go because you are reading this blog.

Make a list of the things that you do daily that you do not want to do any longer.

I know first hand how hard it is to quit things that you are addicted to (including drugs, alcohol, and anger). Just by writing these things down, you are planting a seed. You are setting the intention on who you are becoming. Therefore, you have taken control.

Trust the process

A rock in a riverbed is stuck in the same place, resisting the flow. The water is calm and persistent. It continues to flow around anything that is in its path. The rock is heavy and does not move with the current. As a result, the rock slowly begins to diminish. The body of water takes away from the rock.

If you are in the water (flow, universe, alignment) allow yourself to flow freely. If there is resistance, like the rock- you will begin to diminish. You must have trust in the universe and in yourself.

Don’t burn yourself out

Always remember that 6 months ago, you dreamed of being where you are now. Just keep pushing, keep grinding. You’ll get there. Don’t ever forget that the most important thing is the ride.

A great way to avoid getting burned out is to keep a journal where you list the things you are proud that you accomplished every day, and a list of at least three things that you are grateful for.

If you don’t think you have anything to be grateful for, try doing your morning routine with your eyes closed.

Take action

You don’t get to sit on your bum and watch the universe start working miracles for you. You know that you have to identify things you love about your life, get rid of the things you do not love, and remain grateful.

You have to stop complaining about the past and start taking steps towards a better you. The only person you need to be better than is the person you were yesterday.

As an ascension coach, I can help you identify where resistance is occurring in your life, how to get rid of it, and be in complete alignment with the universe. Time is the only limit.

Schedule a free consultation with me today.