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

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?

Managing Anxiety | Part 2

If you have not already checked out part one, I recommend starting there. Stay consistent when building these new habits and I guarantee you will yield results.

Music

Invest some time in listening to healing music. Classical music is amazing because it stimulates both the left and right side of your brain, allowing them to synchronize. Furthermore, classical music is like a massage for your ears.

You can also try tuning in to 528hz. This is the sound of the earth and the sound of love. Hence, the claims that this frequency is said to have repaired and restored DNA as well as bring inner peace and happiness.

There are other frequencies that are called Solfeggio frequencies. By listening to these frequencies, you will raise the vibrations of your body. Above all, everything around you is energy, and if you are vibrating low, consequently you are susceptible to falling ill, having anxiety, and being unhappy. Raise your frequency, baby!

Go Green

There is nothing more healing than being surrounded by our loving and judgment-free earth. Nature doesn’t care what you look like, or even what you think about yourself. Nature is unconditionally loving and similarly imperfectly perfect.

I live in Kansas City, Missouri where the weather doesn’t always permit me spending time outside. Therefore, I improvise by having plants all around me. The plants have healing energy and they also clean your breathing air!

Another aspect that I thoroughly enjoy being a plant mother is that I get to nurture something and keep it alive and well. As a result, my maternal instincts really adore this.

Hug someone

Touch is an important part of healing. After trauma, it can be difficult to want someone to touch you. Don’t force anything that doesn’t feel comfortable. Ask yourself “Do I want to be the type of person that gives out hugs to make people feel better?”

If a chance arises where you feel safe to give someone a hug, take the opportunity. Chances are, they need the hug just as much as you do. I am talking about a full-on, heart-to-heart hug. Squeeze your friend and let them know you care.

Give someone a genuine, healing hug, and see how it affects you. If you are not ready to hug someone, I suggest that you find an animal to hug. Dog’s are the best for healing!

Meditate

This practice is the most important assignment you have. Meditation is not about the amount of time that you are sitting! Rather, it is about consistency. Find a time that works best for you, I recommend when you are waking up, or when you are going to bed because it is easier to build a habit around the same time frame daily. Sit for at least one minute per day.

You literally have no excuses to not be doing this. Sitting on a pillow or chair, closing your eyes, and doing an internal body scan. What is my body feeling? Is there tension or tightness is any specific region? Are my eyebrows furrowed or jaw clenched?

Above all, focus primarily on your breath and how each one of them makes your body feel. Repeat this daily.

Find your tribe

Have you ever seen a field of lightning bugs? They glow in a synchronized manner. For that reason, they are attracted to each other. They know that they are more powerful when they function together. Similarly, we are not attracted to the individual that survives completely alone.

Rather, we are attracted to the person that plays well with others. Humans are here to observe an experience. When your mind and heart are open to experiences, you are able to feel more love and see new opportunities.

There are women (or men) out there that are waiting for you to come out of your shell and be with them.

Change your mindset

What are you expecting to gain from each experience? If you enter each day with the mindset that you could possibly be wrong and are open to receiving more information so that you can accurately adjust your opinion, then you will experience a life of least resistance.

When you make a decision, and you are embarrassed that you are wrong, you tend to hold on tightly to this idea. There is no need to cling to thoughts or ideas. You are free to change your mind about things when you gain new knowledge. There is no “right” or “wrong”, there just is.

You don’t need to defend the old you. Success is about adaptability. So, change the way that you are receiving information and the way that you are showing up for yourself. Finally, when you are open to being wrong, you have the opportunity to grow and learn.

Love

You subconsciously make every decision because of a feeling that you want. If you are making the decision to stay in a state of constant anxiety, it is likely because you are more afraid of what will happen if you break through that barrier. Maybe you don’t think you will be able to stay close to the current people around you if you outgrow them? (This seems to be common.)

It is selfish to hold yourself back out of fear that you will lose someone. Out of love for yourself, you must allow yourself to grow and evolve. When you reach your highest self, you are able to do so much more and feel true joy and inner peace. Even the best coaches, mentors, and healers need their own professional “backup”.

When you invest in a coach, you show the universe that you are ready to give, which shows that you are also ready to receive.

If you have read this far, I have faith that you are ready to take the next step towards finding inner peace, confidence, and equanimity. Don’t hold yourself back any longer. Make the move today. You deserve it.

I am passionately assisting many women in reaching their highest selves. I am ready to coach you so that you can start living your best life as well. Set up a free 30-minute consultation to be sure that I am the coach for you. I love you!

Trouble Finding Motivation?

Sometimes it can be difficult to motivate yourself. In the military, we didn’t have to worry about doing that, because we had Drill Sergeants and our commanding officers motivating us! Now we are civilians, and we are accountable for own motivation. So where do you find it? If you’re stuck in a rut, how do you climb out?

A good place to start is by writing down your vision. Where are you going? What will you be doing there? Close your eyes and imagine yourself where you would be happiest.

Where did you see yourself?

How much work/money will it take to get there?

Is there a consequence that might arise if you reach this goal? What is it?

Your vision is the start.

Write down all of the things you do throughout your day.

Do any of these things align with your vision? What things do you need to cut to make you feel like you are on the right path? What things do you need to add to the list of things you are doing on a daily basis?

This should give you a little motivation to start doing the things you need to! I recommend starting with one or two habits at a time. You don’t want to overwhelm yourself. Creating new habits takes time.

If you are still finding it hard to change a habit, or add a new one- you can set yourself a reminder on your phone. Alarms work for me. You can also try changing your password (since you should regularly anyways) to something like r30mz (run 30 minutes!). I just made that up, but I am sure you can come up with some great ones that fit your needs.

You can also put in on your calendar. Write a reminder from your future self. This is a trick that a lot of athletes use is to find motivation. They write on the calendar “went to the gym!” in bold letters, that way you feel more accountable to make it to your own appointment! (appointments with yourself are the most important ones!)

Another great way to find motivation is to have an accountability partner. Your accountability partner does not have to be local! If you have a friend that is far away, they can still help. You can schedule times to both work out at the same time, or simply have them check in with you.

Write down your vision, make note of your daily routine, check to see if those two things are aligned. If not, make the necessary steps towards them aligning. Change your habits at the pace that works for you, I recommend one at a time.

 

I hope that you are able to enter your weekend with an open, curious mind, and you are able to enjoy all of the fruits life has to offer.

Peace!

-Coach Sause