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.


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.


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.


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!

7 Ways To Boost Your Self Confidence

Self Confidence is Self-Care

How confident do you feel right now? Everyone has a different answer depending on their present situation, time of the day, or maybe after a cup of coffee. It’s not always easy to consistently feel confidence in yourself, especially when faced with the stresses that life inevitably throws your way. I’ve written out seven different ways that you can give yourself the little confidence kick you need for when that happens. After all, investing in your confidence is investing in your self-care.

Confidence isn’t Arrogance

Do you ever feel like you’re not enough, or that you’re too much? What about when you’re around co-workers or friends, and you can’t shake the feeling like you can’t be yourself. Your feelings are real, but they are not reality. All too often, everyone’s perception of others around them is based on your own feelings, which can be exacerbated by peers who may be feeling similarly.

When you’re focused on your personal growth and success, you aren’t paying attention to what other people think about you. Sometimes it can feel like you’re being too ambitious or arrogant. Confidence isn’t arrogance. Believing in yourself is not vanity – it’s self-empowerment. The most confident women that I have ever known, KNEW that they were amazing. They were not afraid to admit it, because they knew that anyone that they wanted to be around would also recognize their awesomeness.


No one is born confident. Just like everything else that you have mastered, confidence is a learned habit. It is something that you can practice and become better at. Fake it til you make it. Imagine yourself as a character that is confident, and act like you already have it (because you do). Deep inside of you, you know that you are an amazing, badass, woman, and you can start acting like it at any moment. Depression, anxiety, and PTSD will add a layer of difficulty, but practicing as a part of your daily routine can help reinforce treatment and therapy.

Practice Humility

Confidence is sexy when you are kind and loving. Make sure that your confidence is coming from a loving, sincere place. Always remember what it is like to be the self-conscious girl. Practice compassion. You have no idea what kind of trauma someone else has experienced. You DO NOT need to unscrew other girls light’s to make yours shine brighter. Combine your light with everyone around you and be authentic so that other ladies feel comfortable to shine brighter with you. We all win this way.

Know Your Tribe

Since the beginning of time, humans have had tribes. Without a community, we become depressed, have low self-confidence, don’t feel a sense of belonging, or know our purpose.

There are individuals that have yet to experience their spiritual awakening and don’t realize that we are all one. And then there are your people, that share the same dreams and values as you. Maybe you aren’t quite vibrating at the same frequency that they are, but with some life coaching and spiritual mentorship, you can learn how to raise your vibration and become the best version of yourself to attract the best crew for you.

Make Health A Priority

Have you ever left the gym NOT feeling more confident? If you don’t like the gym, I suggest looking for an alternative resolution. Get moving. You can rock climb, hike, rollerblade, practice yoga, join a spin class, etc. The list goes on. Health is not only about what you look like. It affects your mood, sleep pattern, and YOUR LOW CONFIDENCE. Eating a healthy diet and getting proper rest and exercise will help your confidence significantly. Set some weekly health goals for yourself. 20-minutes of exercise 3x per week is much better than none at all.

Practice Meditation

When was the last time you took some time for yourself? Daily meditation practice is a great way to slow down, and allow your mind, body, and spirit to align. When you take a holistic approach, you are opening communication with the universe. Profound insights arise when you retreat to silence. When you return to your natural state, you begin to realize the things that are truly important.

Invest Time and Love in Yourself

There are many ways that you can invest in yourself. Facebook and meetup are places where you can find local and online workshops. Educating yourself is a great way to build confidence. A life coach can help you to find your blind spots and understand where your lack of confidence is stemming from. You don’t know what you don’t know.

There is so much that you can learn from having someone asking you questions that you might not think to ask yourself. A coach will help you learn and grow. Do you know what happens when you learn and grow? You begin to feel more confident in yourself! Find a coach that offers services that resonate with you. If you want to feel more confident, find a confidence coach.

If you want to heal your heart, release stuck energy from trauma, and passionately fall in love with your life, check out my online coaching program –The Goddess Heart Healing Circle.

If you made it this far, please help a sister out by sharing this blog with your friends to elevate their vibrations as well! Everyone deserves free content!

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.

11 Ways to Feel More Confident

Dress your personal best.

This doesn’t mean that you need to spend a bunch of money on clothes and accessories to impress people. This means; dress to the best of your ability. Wear something that says

“I respect myself, and so will you.”

Dress to impress as often as possible, because it makes you feel good about yourself! Wake up in the morning and start your day by putting on something that makes you feel like the BOSS that you are! You never know who you might meet! In other words, always be prepared to make a great first impression.

If you are on a budget, I recommend Ross, Marshalls, or Arizona Trading Company.

Get a hobby.

Life is short. You don’t have time to waste worrying about the things you did wrong. Find something fun that you love to do, and do it! By finding a hobby that you truly enjoy, you will feel better about yourself because you are trying new things and doing activities that you enjoy. Your brain will naturally react to the positivity in your life and bring you more pleasant things. Thus, making life more enjoyable and leaving you with less time to spend on negative thoughts that don’t serve you. All that you have in this life is your happiness.

If you are unsure of where to start, I recommend checking out KC Crew. They are a wonderful organization that has many different leagues such as; Volleyball, softball, karaoke, and more! I also recommend the Meetup app for local groups that you might be interested in.

Get yo hair did, girl.

Nothing feels more exhilarating than a brand new hair doo! Whether you are chopping 12” off as I did, or just getting a blowout, you will feel as fresh as a spring chicken afterward! Try something new and sassy. When you are finished, go show off! Go walk around your local shopping center and do some window shopping. New hair, who dis!?

I got my hair done by Amy at Tease Premier Salon in Westport. She did a wonderful job!


Don’t make any excuses. You know, just as well as I do, how good you feel after you get your blood flowing and work up a sweat. As you sweat, imagine that it is all of the toxins and negative energy that you have absorbed since the last time you really moved your body. It is all melting away after just one sweat! Really give yourself something to be proud of! There are a ton of fun activities that you could perform that would improve your mental and physical wellbeing. I love to hike with my dog, play volleyball, and go for a swim! You might also check out RoKc as a fun alternative to get moving!

Dance your heart out.

Turn on a song that you enjoy and get moving! It doesn’t matter how you move your body or what sounds you make. Close your eyes and feel the music. Allow your body to move to the rhythm of this song that you are listening to. Dance freely and let your body to be soft and feminine. Flow with the sounds.

Embrace your body and the ability to flow the way that you want it to because that is a miracle!

Write yourself a list of things that you are grateful for.

It is easy to fall into the spiral of negative thoughts. It starts with one minor incident and the next thing you know- you have a whole crazy, made-up story about something that MIGHT happen. This is a good way to give yourself anxiety. So, instead- you can redirect your attention to things that are going well for you. Make a list of all of the things you are learning about, things that you are thankful for, things that you have learned, positive affirmations, and anything that makes you feel good!

I have an affirmation & intention journal that I write in every morning and an “information download” journal that I write in at night. When writing in the “information download” style, I do not stop myself to worry about handwriting or grammar. This technique inspires me to simply allow whatever it is to flow out of me naturally.

Stop trying to please other people.

Pardon my french, but who the fun cares what they think? Are you a good person? Are you staying true to yourself? Why does their opinion matter? Seriously, think about this for a second. The only thing that matters is the way that it makes you feel, and YOU have control over that.

Like my girl, Brooke Castillo says “You can be the juiciest peach on the tree, and there is always going to be someone that doesn’t like peaches”. AND THAT’S FINE! Move forward with your life knowing that there are people that already love, and believe in you and your dreams. There are countless women searching and reaching out to find each other. Women looking to build each other up to our highest selves. Surround yourself with people that support you no-matter-what because with an empowering tribe, success will feel easy.

Help someone else.

Generosity, or as it is referred by in Buddhism- Dana, “the practice of cultivating generosity” is truly my favorite way to generate new positive energy. I am most vibrant when I am helping others. It is so easy to do, and you will feel amazing about yourself afterward. Do something for someone with NO EXPECTATIONS. This can be difficult. When I say “no expectations” I mean- Do not even expect a “thank you”. Just give with the pure intention of giving freely. You can do small random acts of kindness like helping an elder with their grocery’s, volunteering at a local community project, anonymously leave an affirmation on someone’s car, or something a little more time consuming like mentoring a young adult that needs a positive influence in their life.

If you are looking a place to volunteer check these out:

Youth Volunteer Corp, Habitat for Humanity, Meals on wheels, Veterans Community Project, or Bikers for babies.

Embrace the Divine Feminine within.

YOU ARE A GODDESS. Sometimes us goddesses get busy and forget to show our body loving kindness. So here is your reminder! Pamper yourself! Set some time aside in your busy day to intentionally do something relaxing. I highly recommend beginning a daily meditation practice if you have not already. You might also want to go get a massage, a pedi, or maybe just take a nap!

Taking a shaman’s bath is a great way to relax and nurture your body. By doing this, are soaking your body with the intention of feeling more healthy and confident while also pulling out toxins! I invite you to really focus on the intention that you are setting in your bath time. Do whatever feels good for you! Wink, wink!

Let the past go.

What are you holding on to that is causing discomfort and resistance for you? Obviously, it is affecting you because you have made it this far in my post. Is it really worth holding on to?

I am not suggesting that you approve of whatever event that occurred that has wounded you. I am simply suggesting that you accept that it has happened, and it is over. You are free to move forward from it. Allow your wounds to start becoming cool scars.

I do not believe that confrontation will solve anything because you might agitate the situation and still never get the answer or feeling that you are seeking.

A great exercise to practice If you are holding on to a feeling from an event in the past is writing a letter. You can write a letter to whoever hurt you, or to yourself. When you are finished, safely burn the letter. You will then be completely free from any attachment that you have to that memory or pain. You will be free to move forward with your life and stop being a victim. You can start to take control of your life and watch your confidence skyrocket!

Ask for help.

Don’t allow your ego or fear prevent you from asking for help if you need it. Sometimes we need a second brain to help us sort things out. Some of the most successful people in the world have coaches! I would consider Tony Robbins to be successful, and even he has a coach!

Most coaches offer a free consultation to see if you would be a good fit for each other. You can find a coach for just about anything nowadays. I highly recommend checking out at least three coaches before committing to one. As a coach, my personal mission is to help my clients feel more confident, energized, healthy, balanced, and peaceful.

Set up a free consultation to see if I would be the perfect coach for you!

Taking the Day Off

What is a “day off”?

Is this simply a day where you do not have to go to your full-time job? A day where you have committed to doing literally nothing? “I have the day off, so I am going to reward myself with a relaxing day at home watching TV. ”

How do you feel after “vegging out”? Maybe the TV isn’t the worst habit. Are you mindlessly eating while you watch your favorite episodes of Always Sunny In Philidelphia & scroll through Facebook? Do you have negative thoughts later about how you spent your downtime?

“Wow, I can’t believe I just spent 4 hours on Instagram”

How do you get out of this habit?

Personally, I want my off-days to result in me feeling accomplished, healthy, and energized. I am sure I am not the only one that wants to feel that way.

Yet, so often, I hear people talking about their weekends as if the week was unbearable. People are LIVING for their days off. That is a crazy concept to me.

If there is AT LEAST 1 productive thing that you accomplish on any given day, can you consider it a day off? Maybe you have the day off from your regular job, but you spend a few hours working on a project for one of your goals? Maybe you spend the day at a meditation workshop. That would be contributing to your spiritual and emotional wellness. I would consider that a win! You did something healthy for yourself. Just because it feels good doesn’t mean it is not a win!

I find it difficult to call any of my days “a day off”. 

Do you see where I am going with this?

Perhaps your productive activity is something as simple as meditating or walking your dog. Some people may not be accounting all of the things that you can consider a win on a day that you have dedicated to nurturing yourself.

Perspective is everything. You call it “vegging out”, and I call it taking care of myself. You have permission to take time to relax! You don’t even have to feel guilty about it afterward.

There are certainly other ways to relax or “shut your mind off” than watching TV or mindlessly scrolling through Snapchat stories. We have a pretty good idea that meditating and going to the gym is way better for our overall health than watching the latest episodes of Game of Thrones, yet there is still a little voice in the back of your mind saying things like:

  • “It’s okay if you don’t go to the gym. One day won’t matter.”
  • “You can eat an extra piece of the pie, it’s the holiday season!”
  • “It won’t make a difference if I meditate for 5 minutes today. I’ll do it tomorrow. “

It’s easy to make excuses because everyone else around you does it. It is just as easy to meditate for 30 minutes as it is to watch the TV, and meditation is WAY better for you.

What are you doing on your days off? Are they even really days off if you are spending that time loving, and nurturing your body?

How different do you think your life would be if you grabbed a book every time you wanted to mentally “check out” instead of watching YouTube videos for a couple of hours?

I know there are a few people that still believe that meditating is “doing nothing”, however, studies show that meditation leads to spectacular health benefits.

Next time you catch yourself watching TV, I challenge you to turn it off, and pick up a book or go outside.

If you need help finding ways to maximize the time on your days off, PLEASE message me and let’s set up a free consultation. Life is precious and short. Quit wasting time.

S M I L E  B E C A U S E  I T  H A P P E N E D