Category: Meditation

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Meditation

Meditation


Introducing meditation into your life is one of the single most important step you can take towards the elimination of stress and a true understanding of reality. It helps you to know yourself and understand your actions. You can start with as little as five minutes a day and slowly build to fifteen and then thirty. Sit in silence, back straight. Concentrate on relaxing your tongue, keeping your jaw open and your lips together. Slowly breathe in and out through your nose, from deep within your belly. Gently release thoughts as they come to mind; live an eternity in the increasing gap between them. It is in this open space that you will know your true nature, and your true nature is divine.

One of my first memories is of waking to find my father meditating in my bedroom. It felt like a special father and daughter moment and so began my fascination with meditation. It gives me a sense of space and it’s only within that space that I find serenity. For the rest of the day I am less affected by the mayhem of life. Meditation is essential to managing my life and it can do the same for you, and to begin all you need is an intention. Intentionality is everything. It’s what puts us in vibration with what we want. Our thoughts create our reality. Our thoughts are energy and energy is magnetic to itself, so whatever you think, you attract.

Try these simple steps once a day for three weeks and you will feel a significant difference in your emotional balance and a general feeling of well-being. Don’t feel overwhelmed with how much time this could take because remember, everything counts, even 30 seconds.

Some basics

One: Pick your meditation space. It’s helpful to keep returning to the same place because the area will build up a specific energy that will deepen your practice. Sit in this place, breathe deeply in and out through your nose and state your intention to have and benefit from a meditation practice.

Two: The key to meditation is the breath. Most of us forget to breathe. We’re concentrating so hard on the task at hand that we neglect the breath, which adds lots of unnecessary tension to our bodies. So sit in your meditation space, close your eyes and breathe slowly and continuously in and out through your nose, from your diaphragm. Imagine a balloon is above your head gently pulling your head upward, straightening your spine. You can start with 1-5 minutes a day. Essentially, you trick your mind into meditation because deep breathing promotes a natural state of relaxation. When thoughts pop up, just see and accept them, but always bring your attention back to your breath.

Three: Maintain your connection with your breath all day. Be aware if you hold your breath and correct it. If you’re in a problematic or stressful situation, bring your awareness to your breath and you will see and feel an immediate release of tension.

Four: As a ritual I always do what I call The Three Gratitude’s before and after my meditation. I bow three times with my hands in the prayer position, once touching my forehead and I thank the heavens and all the powers that be, then in front of my heart and I thank all my selves (all aspects of who I am & my guides) and then palms facing down or even on the ground and I thank the earth. Sometimes just doing that on it’s own can be a great ritual!

This will start you on your journey. Honestly, this is all I did for a very long time and I could feel a significant difference. I felt more centered. Before this I usually put my attention outside myself. I would look to other people for approval and end up giving away my power in the process, but that quickly began to change as I built up my breathing practice from 5 to 15 minutes a day. I wouldn’t do it any longer than that because I think it can become too much and then you end up not doing it. It gave me a new awareness that my world and reality resides inside myself, not outside. But as I said before, intentionality is everything and most people I meet want to conquer the stresses of modern day living and meditation is the way to go. This is an accelerated time and the illusion is that we have more to worry about with less time to solve the problem. The reality is that meditation creates time. Plus, when you’re in a relaxed state of mind you can get things done effortlessly.

You will also experience long-term benefits such as lower blood pressure and the ease of many physical discomforts and it’s anti-aging! On a spiritual level, you will feel a deeper connection with yourself and have a sense of happiness, calm and personal power.

Meditating under a tree is magical as well (that’s how the Buddha did it). If you have a tree you can befriend keep going to that one tree and whether you are conscious of it or not an energetic relationship will begin and strengthen over time. Trees are smart! Just read this and watch this. But in general when you sit up against a tree it grounds you deeply which increases a strong sense of self and life purpose.

Try these: The gratitude Meditations and also our guided meditations from our sister site.

Breath is life so try our Three Minute Slow Down and Om Ha Hum breathing.

Learn more about breath on our sister site. This short article about breath is worth reading.

Meditation Add-On’s

Mudras

A Mudra is a symbolic or ritual gesture in Hinduism and Buddhism. It is a
Sanskrit word meaning “seal”. They are used during mediation and pranayama (breathing exercises), to direct the flow of energy in the body with a specific intention. By applying light pressure to certain areas in the hand, you can “activate’ the brain.

Hand mudras also symbolize various feelings, emotions and states of being. While practicing the Mudra’s below, use a light touch, don’t press hard, you want to be able to feel and encourage the flow of energy, gently.

There are many interpretations of each Mudra and also Mudras are not only hand gestures – in Yoga they can be entire body movements…there is a Mudra for every chakra…for every element and it goes on…I don’t think anyone is right or wrong…that said certain gestures, from any modality, become a ritual through our intent and consistency…

I have been to many Tibetan teachings, initiation’s and meditations and honestly I’m that side glancer looking at my neighbor and I do my best – in these situations I feel intention is everything but as I do not know everything, clearly, it is on my list of things I will learn properly because I can feel the energy in the room change when they are doing them – I love that…when we can tune into the collective energy of what we are learning or practicing and I reply on that as well in those situations…and of course as I learn, I share with you.

Through study with different teachers these are my three favorites and as I mentioned others have different meanings for these but this is how I have been taught and it feels right to me…

Insiders Tip: I do all these even when I am not meditating…if I want to call for this energy I just do it anywhere, anytime…

Gyan Mudra – Calming: Place the pads of your thumb and pointer finger together
This is also said to increase focus and intellect… and grounds you.

Shuni Mudra – Opening The Heart: Place the pads of your thumb and middle finger together. Helps being aware of the moment, and thereby makes one more patient.

Prithvi Mudra – Increasing your energy: Place the pads of your thumb and ring finger together. It will also foster a sense of inner stability and self-assurance.

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Meditation Mindful Self-Care Self-Care Vlogs

5-Minute Meditation

Sometimes all you need is five minutes to shift your energy….

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Environment / Shamanism Meditation Mindful Self-Care Self-Care Vlogs

Raising Your Vibration

Raising your vibration with nature….the deeper you ground the higher you can fly….

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Chakras Energy Medicine Environment / Shamanism Healing Intentions Intuition Meditation Mindful Self-Care Self-Care Vlogs

Self Care Journey

I’m in a very freeform state of shamanic energy medicine and I’m just sharing the journey, this isn’t formal….I share as I am discovering and / or experiencing the healing and shifting energies…

The wonders of nature have been blessing me and this is a free form video where you can listen in to what I am doing and join in and or mute it and enjoy the nature and create your own meditation / visualization / connections….I will be adding my writing of these experiences soon so stay tuned, thanks!

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Environment / Shamanism Meditation Mindful Self-Care Positive Thought Self-Care Vlogs

Moon Meditation

I invite you to meditate with some full moon energy….

Energy moon bath…..coming soon

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Energy Medicine Healing Intentions Intuition Meditation Mindful Self-Care Positive Thought

Beauty & Your Energy


Feeling and looking good doesn’t have to be complicated. By empowering yourself with self-care and grounding yourself in natural beauty you’ll have powerful tools to create the life, and look, you want. 

Continue reading “Beauty & Your Energy”
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Environment / Shamanism Healing Intentions Meditation Positive Thought Vibrational Remedies

Opening Your Heart


Mayan Shamanic Journeys: Part 2
Also see Part One, Part Three, Part Four, Part Five

The Set Up
On the second day of our trip – on the way to Tikal – we stopped at Iximche for our first fire ceremony. Our Tata and Nana were late plus another family was in the middle of their own fire ceremony on this sacred alter so we had a wait. The ceremony takes place on a typical round stone platform, about ½ a foot off the ground and roughly 5-6 feet in circumference – they all vary. A few feet away from that was a small pyramid alter ruin where candles were dipping – past offerings still adding to the magic of the place.

I found myself walking around this alter to the back where a tree was growing out of the rocks – I didn’t realize at the time that this tree was actually growing out of the alter and had actually become apart of the alter. How I didn’t notice that I have no clue. The heart of the tree, as I call it, had three different trunks meeting to create the perfect seat and there was also a hollow on the side that to me looked like the trees hands forming a large cup. I was up there over an hour and it was unbelievably comfortable, as if I was lying on moss. I was very comfortable physically and energetically.

The Lesson
I was mediating and it felt really beautiful. I was using my own techniques plus the latest one I learned from Phelgye at Do Kham. I was slightly self-conscious in the beginning because everyone could see me but if you can’t meditate out in the open on a spiritual journey with spiritual warriors where can you ☺! Then something changed. The trees energy seemed to wrap all around me as if to hug me and I felt myself sink into this blissful feeling. I noticed how strong and grounded I felt and I was very aware of this trees life – of its consciousness. You could not deny this tree was alive and this life being in the form of a tree began to speak to me. It was as if information was downloaded or translated by one of my energy systems – this may sound strange to some but I would encourage you to give it a try with a local tree of yours and see if anything happens. If you quiet your mind and sit in stillness for a while you might be very surprised at what you hear and / or feel.

For the purpose of writing this I will write it as a conversation, which it was but these non-verbal conversations are hard to describe. There I am deep within myself and I hear the tree say “Do you see how safe and protected you are”, “Yes” I replied with a soft happiness. The tree continues, “It’s safe for you to open your heart, I’ve got you” and I energetically opened my heart and smiled and felt the lovingness of just that action – opening. I sat soaking up this energy for a while and a tear or two was shed but very gently. Then the tree says, “You can feel this way all the time” Silence from me. “You are always this protected” the tree continued and I must have thrown a million questions at it, such as what do you mean, is it because I’m grounded, do I have to be connected to be protected, am I really safe etc. and the tree in a very gently powerful way said “It is safe for you to open your heart because we will never stop protecting you, we are connected to you always and you can call on this strength anytime”.

I sat with this energetic truth and was feeling what it felt like to have my heart completely open while feeling completely protected. New feeling. Life changing. I’m protected? My heart is safe no mater what? The trees point was made and it had nothing else to say, neither did I. It just kept feeding me this beautiful energy and I sat there taking it in.

What’s The Take Away?
When I was ready to come down I laid two crystals in the hollow of the tree as my offering of thanks to it. I learned on this trip the importance and power of offerings – this isn’t breaking news but the way it was presented was new and my perspective of its implications broadened greatly. I make offerings everyday now in various forms; even smiling at a stranger is an offering of kindness to the collective conscious and universe.

This was almost a month ago and I can still feel that trees connection and message. Thank you tree. I will honor this tree with trust and by keeping my heart open. I am protected and I can feel that. Keeping our hearts open can be a hard thing in today’s world. Finding an anchor, a place of strength for your heart to feel protected by can really be a life changer. When you feel safe and share your heart beautiful things happen – internally and externally.

The earth has amazing healing and supportive powers and we all have access to it. All we have to do is connect and ask. Earth, trees and many other elements are happy to give you helpful energy, or to take away unhelpful energy – it’s their nature. Pun intended:)

I do have a picture of myself in the tree and will have to post it on FB as I have not learned how to add pictures to posts – yet!

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Colortherapy Healing Intentions Meditation Mindful Self-Care Positive Thought Vibrational Remedies

Om Ah Hum Breathing


I have had the great pleasure of speaking with the owner of Do Kham, Phelgye Kelden, for over 15 years. I would stop in to shop, or just stop in and he and I would begin speaking about energy, meditation and perceiving reality and it was always so interesting and his energy is transcendent.

The days before my trip to Guatemala in January Bowie had just passed and Phyelgyes shop is around the corner from the memorial so I stopped in. He looked at me and said what’s happening. Clearly I was not looking my best but he was seeing my energy that was stressed, sad, and fearful and so the conversation began…

He spoke of this reincarnate Buddhist named Migyur Rinpoche who spoke of being plagued by stress, at 12 – his story is worth reading! This boy said once realized he could not stop it he decided to embrace it, to take it in and when he did this it disappeared and he was no longer stressed out. I paraphrase obviously but the idea is clear – we usually need to embrace what is making us uncomfortable in order to let it go – to walk through it to get through it.

He knows I am a healer and asked if that was draining me? Nope I said that’s when I’m feeling my best, during and after – it’s when I’m doing nothing I feel unhappy and drained so he spoke of creating a bridge from the everyday me to the healer me. Interesting way to look at it and it resonated with me. Still working on that.

He gave me a basic meditation technique – that was actually taught to me differently in Costa Rica – and said it would help both stress (or anything negative) and me feeling happy. It’s called:

Om Ah Hum Breathing

1. You inhale purity by breathing in the color white as you say the word OM in your head.
2. Holding your breath you see the color red over your navel as you say the word AH in your head and this clears all negativity from your body.
3. You then see the color blue over your heart and say the word HUM in your head as you connect with compassion for yourself and the world and you deeply exhale with the intention of spreading that compassion around the world.

He actually demonstrated this and it seemed like he was holding his breathe forever, my breaths are shorter and that’s ok. He said he does it all the time, even when he’s working, “Nobody knows what’s going on in my head” and he said smiling.

I have been doing this since he showed me and I find it very comforting. Soothing and strengthening too but mostly comforting because I believe it is empowering my energy and that feels great! I also find it unbelievably interesting that I received a tutorial from him, in part about happiness, which was the thread for me during my Guatemala trip. There are no coincidences and I see it as a sign from the universe that I was ready to shift my heart into happiness and I am happy.

Hope this is helpful!

Learn more about Meditation.

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Chakras Intentions Meditation

The Three Gratitude’s


When I spent time in different Asian countries I had the great fortune to go to many temples and I noticed they all had different “entry” methods but the most common seemed to be bowing three times during entry and before meditation and that stuck with me. As time went on my meditation practice evolved and I began to do this before I meditated – three bows – from head, to heart, to earth.

This evolved into what I now call The Three Gratitude’s. Take at least one deep slow breath in each position.

1. Hands in prayer position centered in front of your forehead, which touches your 6th or third eye chakra, and I thank the universe and all my loving source energies.

2. Hands in prayer position over the center of your chest, which is where your 4th or heart chakra sits, and I thank all the different parts of me and my guides because I see them as an extension of me.

3. Hands touching the floor or at least palms facing down towards the ground and I thank the earth.

I’ve done this repetitively for a couple of years now and it has become a practice in itself. If I do not have time to meditate I make sure I find time to do this 1-2 times a day in front of my alter or anyplace that feels sacred.

I can deeply feel each connection and feel the gratitude being sent back to me. It feels warm & sacred and sometimes super fun. I sometimes talk to the energies in each position and that never fails to bring a smile to my face that comes from the deepest part of myself.

I hope this brings you happy and beautiful deepening’s in everything you do and just remember NO RULES, make this your own.

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Healing Intentions Meditation Mindful Self-Care Positive Thought Visualizations

Daily Activities To Keep You In Vibration


To follow your path and to attract what you want in your life it all begins within you, as I’m sure you know. There are certain things we can do daily to stay in vibration with what we want, such as feeling loved, joyful, confident, inspired, healthy etc. these daily activities are joyful things so fear not – this is not meant to be a burden to your “to do” list.

If you feel any of this is a burden examine why that is – is it internal resistance? If it is take some time to ask yourself why, i.e. “If I know that stopping what I am doing for a quick stretch will make me feel great why don’t I want to do that? Where is the resistance?” Eckhart Tolle speaks about being attached to your pain body – is your pain apart of how you define yourself? Just ask yourself a few questions and see what comes up.

And I have to add “I work in a large office where I can’t do that” is not a valid excuse – I have many clients who tell me they go into the bathroom and do whatever energy exercise they need and they feel better so look at the excuses you tell yourself. We are all experts at rationalizing why we can or can’t do something – what we should or shouldn’t do; I’d actually say we are all masters of it and that’s a whole other story.

I understand it can be difficult in this crazy never stop culture we live in and you may feel you are so busy and really can’t find a moment for yourself and if this is the case perhaps you want to restructure your day slightly – just a bit. One absolute is you must find you time everyday – it can be just a few minutes but it has to happen – especially when you are trying to change your life and the vibration of who you are.

Here are some great options to put you in and keep you in the vibration you want. Do one, a few or all – the only rule is to do at least one of these things a day and I bet if you start with one you will want more.

Happy Vibrations Everyone!

Daydream. Easy to do anywhere, anytime. When we daydream which is a form of visualization you begin to actually feel what it would be like to be in that beautiful daydream and when you feel it you believe it and that puts you in vibration with it.
Meditate. People get scared away from this because so many speak about how you must do it for 20-30 minutes a day and you think no way do I have the time but I can tell you from experience that 3-5 minutes will change your day!
Breath. This really goes hand in hand with meditation but just take a few slow deep breadths and it can change your mood and day. Deep breathing is amazingly affective to our mental state!
Spend time outside. Whether in the city or country or somewhere in-between we need to let our energy and mind take a deep breadth and give you room to expand and when your outside it’s the perfect time to ground. When we are grounded it’s easier to be in vibration with our dreams because as Donna Eden says “The deeper you ground, the farther out you can go” translating that to this topic we learn deeper roots allow for bigger dreams.
Expand. Open your heart, mind and energy and connect to the cosmos’s, to your source and give gratitude. Whether you are calling it by name, there are many, or if it’s just sending out a general energy of gratitude it will change your life. Gratitude is extremely powerful for you and everyone you interact with. When you show gratitude you are immediately sent positive energy. Gratitude just feels right and offers happiness in return. Gratitude is beautiful. When you’re in this great state of mind it’s easy to stay in vibration with what you want.
Journal. Gratitude journals are very effective but it can really be any kind of positive expression you want to make – just keep it positive – stay on the sunny side of the street – ignore any thunderstorms across the street – it’s your choice to walk in the light or sun in this metaphor. But the written word has power – I would even say don’t use the computer. Write in a journal that is exclusively used for this and if you are having a bad day you can look back and smile at all the things you are grateful for. Repetition is allowed ☺
The power of ritual. This is a bit deeper but I wanted to give you the information to offer more options. We all resonate with different things.

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Healing Intentions Meditation Mindful Self-Care Positive Thought Vibrational Remedies Visualizations

Creating Your Own Sacred Ritual


Rituals are powerful tools in our lives and when we make them our own we deepen the meaning. A ritual can be anything you make it, simple or complex, but it is a repetition of certain words, gestures and actions. It has religious origins from Paganism to Christianity. Many of my suggestions have been used since the dawn of time but I speak about them in terms of our current time space.

Creating Your Sacred Space
Energy will build and hold a space when it used time and time again for the same purpose. That is why I feel having an alter of some sort for meditation, or even reflective thought, is really important. I actually have two spots in my apartment where I meditate. And as soon as I sit in that area I can go deeper quickly because the energy is ready and has the vibration I want to go into.

An alter can be anything you hold sacred. For some that is nature for others it’s traditional / religious – it’s all perfect! I believe in many things – I take bits and pieces from all cultures and religions so my alter is very eclectic and I love it that way. I have symbols from Buddhism, Hinduism, Shamanism and representations from nature such as wood, crystals and objects that hold a sacred meaning to me, even a few pictures that represent a spiritual moment in time that I hold deeply in my heart. Most of what is on my alter has been there for many many years so it now “holds” the energy of deep and reflective thought, non thought and focused visualization.
Big or small your sacred space / alter will give you a beautiful space that is all yours! I have heard many people say it’s important to not let others touch things on your alter – that’s a personal decision but that said I think having people ask permission is valuable and honors the space.

Meditation
Meditation itself is a ritual but I like to add a beginning and ending. As a ritual I always do what I call The Three Gratitude’s before and after my meditation. I bow three times with my hands in the prayer position, once touching my forehead and I thank the heavens and all the powers that be, then in front of my heart and I thank all my selves (all aspects of who I am & my guides) and then palms facing down or even on the ground and I thank the earth. Sometimes just doing that on it’s own can be a great ritual!

Meditating under a tree is magical as well (that’s how the Buddha did it). If you have a tree you can befriend keep going to that one tree and whether you are conscious of it or not an energetic relationship will begin and strengthen over time. Trees are smart! Just read this and watch this. But in general when you sit up against a tree it grounds you deeply which increases a strong sense of self and life purpose.

Fire It Up! To Let Go & Receive
There are a few ways to do this. In your head as a visualization but I like the hands on version best to be honest – it feels more powerful but that’s a personal preference. It also depends on my time restraints and location. If I have little time or am in a public setting I go to the visualization but when I have the time I go hands on.

– The visualization – take some slow deep breaths in your nose and out your mouth and in your minds eye see a big bowl that has fire in its center. Begin to see what you want to get rid of and throw it in the fire for it to burn into the ether – it goes back to source where it is purified and recycled.

– Hands On – have two bowls, one for what you are getting rid of and the second for what you want to bring into your life. Make sure you do this is a space where the fire will not set your house on fire! Be mindful!!!! Take some paper and write down three things you want to get rid of and three things you want to bring into your life. I have found this to be very powerful when you do it with a friend or two.

Start with what you want to get rid of and read it out loud and then light it up and throw it in the bowl and sit and watch it burn. The way it burns can be informational as well – it’s not dissimilar to tea reading, just trust your intuition, divining how it burns is not the point here. Just watching it burn can be mesmerizing and deepens your focus on letting go. If you are with a friend(s) take turns doing the first part, each reading one of your three things, burning it and continue this cycle until all three things have been burnt in the bowl. Then move onto what you want to bring in using the same technique. Once done go outside and starting with the bowl of what you want to get rid of and say “I release this…” or whatever words work for you and toss the burnt paper out of the bowl and into the wind – everyone does the release first. Then do the same with what you want to bring into your life and again use what words work for you but I usually say “Everything I want will come into my life” and once this is done take a moment to say “So be it, so it is, for the highest good of all involved” – again whatever words work for you are just perfect – intention is everything.

Intention Candles / Light
These are fun, powerful and create beautiful ambient light at night. I’ve already written about this and you can read it though this intention candle link. I am pretty consistent doing these intention candles on every new and full moon – and especially on equinoxes and traditional holidays. Sometimes it’s elaborate and sometimes it’s not – to me as long as your intention is clear and true the universe hears you and honors you by you honoring it.

But I would add there are many other candle rituals that are beautiful, especially a rite of passage ritual and candle ceremonies on the equinoxes. The candles light is seen as a vehicle to bring you closer to spirit, as fire is an ethereal element, as is water. Usually candles are lit and paced to create a spiral (to honor cosmic sacred geometry) and each person walks through the spiral coming out on the other side as a new person or with a new “place” in life. For instance in Eden Energy Medicine the students walk through as a rite of passage to become certified practitioners and in the Rudolf Steiner world a child walks in silence through the path as they leave behind one grade and enter into a more adult grade.

Winter equinox has an especially beautiful ritual of everyone making their own lanterns and they place a candle in an apple, inside the lantern, and the spiral path has already been created and people walk silently from the inside outward as an inwardly gesture of winter. This also represent the end of the darkness as they enter the light coming back – this is to honor the earths seasonal rhythms. Each school or group of people will do this differently but they are all beautiful!

The Healing Bath
This to me has always been a sacred ritual, maybe my first because as a child I would fill the bath and then also leave the shower on to create my own magical secret water world. Soaking tubs are the best but any tub will do. Fill it with bubbles, aromatherapy and even colortherapy if you like! Add Epson and Himalayan salts, and Baking Soda and you have a healing bath. Light a candle or buy an ambient light that can change colors and you can create a sacred space. Water is healing and cleansing to the soul, as well as the body. This healing bath is enough in itself but if you want to add some extra healing / self-care you can hold your neurovasculars and / or do a chakra clearing and balancing – both are easy and nourishing to do in your healing bath.

Get In A River
If you have access to a stream / river that is not too deep you can create a serious cleansing ritual. I first did this with John Perkins in the Ecuadorian rainforest. We all shed our cloths and jumped in the river and laid down and let the water run over us and as we did this we affirmed it was washing away all our fear and anything unwanted in our lives – it was amazing, powerful and very energetically cleansing! Obviously this is seasonal for many people and many will want privacy but if you can do it, it’s very powerful and I do believe you can get the same benefits with a bathing suit on, of course, but honestly there is something sacred about being naked in the water – it’s primal and our energy seems to automatically know what it’s supposed to do – let go and be free!

Music and Dance
I put these together because for me and most of the people I know it goes hand in hand. Put on your “energy” music – whatever gets your energies buzzing and dance and sing away. Think about it – there are some songs that bring you back to a special and happy time in your life and you can access that anytime by listening to the song, and moving and grooving to it is the cherry on top – get funky, free and free form. That said the two are powerful rituals on their own as well.

Exercise
Many people use this as their ritual, especially yoga and dance. I grew up jogging so for me I can easily get into the no thought zone – and I’m getting crossovers as well (the runners high) so it’s an Eden Energy Medicine Therapy as well.

Cooking
It’s an art and when you cook consciously by using your positive thoughts to infuse into the food you can really get in the zone and if you cook for your family it can be you time or bonding time – both are great.

Other Random Ideas

– Dance under a full moon – with or without clothing. As a child of the seventies nudity was encouraged not shamed so I say lets put a bit of 70’s energy back into our 21st century lives. It’s very freeing!

– Sit in a talking stick circle where the only person who speaks is holding the stick and then it is passed on either by someone raising their hand to respond or just in a continuous circle. It creates a safe place for people to know they can speak at their own pace without interruption. This is usually done with a specific topic or intention.

– Any holiday can and is a ritual.

– Saging your home is a great cleansing ritual.

– Sitting down with your family for dinner is a beautiful bonding ritual that our modern society has seemingly pushed aside – bring it back into your home!

– Even sports games can be a ritual, albeit a noisy one but still a bonding can and usually does occur.

The point of any ritual is to honor you, all sentient beings, the world and special events. The events, or rituals, are meant to bring you closer to your inner being, your inner light. They are meant to create a feeling of oneness with spirit and that can take many many forms.

When creating your own ritual remember intention is everything!!!
Enjoy!

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Audio Meditation Mindful Self-Care Visualizations

Finding Your Safe Place


Once you have established your safe place you can connect with it effortlessly anytime you need to.

Begin by sitting or lying in a quiet space and recall a place where you were totally happy and safe. In this place no one can get to you, it’s your special place. If you cannot recall a real place, create your own. That’s what I did. Whether it is real or created, you want to create a way to get there in your mind’s eye.

Create a tunnel or secret forest to go through… only you know how to get there. Go through every detail in your mind’s eye… spend time here, explore every aspect of it… what does it look like, smell like, feel like? Do you have magical friends or guides there? Are there any special activities that can be done there, like cleansing your energy, calming your body/mind or just filling yourself with confidence and security?

This is your safe place and it is whatever you want it to be and it serves whatever purpose you want it to. You can come here whenever you wish. It’s your safe place and nothing can stop you from being there. Being able to mentally travel here is considered shapeshifting in some cultures, meditation in others and positive imagery or psychonavigation in the psychological world.

However you choose to look at it, know it’s there to serve you… give it love and gratitude… it will always be there for you

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Audio Meditation Mindful Self-Care

Connecting with Your Essence


It’s best to do this meditation lying down so you can really go deep.

Start with deep and slow breaths… in… and out… in… and out… in your mind’s eye see yourself walking through a field… smell the flowers, the grass, feel a gentle wind… the sun warming your face… breathe deeply and slowly… in… and out… you come upon a set of stairs and you begin to walk down them.

With every step you go deeper and deeper into relaxation… deeper into yourself… down another step… and another… you can see the bottom of the stairs now… breathing in… and out… once you are at the bottom you can sense a presence… it’s your essence and now you see it begin to take form… it could be you as a child or an element such as wind or fire… allow yourself to see your essence in whatever form it chooses to take at that moment… say hello… introduce yourself… ask if it has a message for you or ask it a specific question… allow yourself to just be with your essence and notice what thoughts or emotions come up. Thank your essence… if you like, you can invite it to have more of a presence in your conscious mind.

Begin to walk back up the stairs taking whatever information you have gathered with you. Breathing in… and out… up each stair you begin to come back into your body again… you can see the top of the stairs and the sunlight from the meadow creeping in. With every breath you are coming back into consciousness feeling relaxed yet energized. Breathing in… and out… you are now at the top of the stairs… step back into the warm and sunny meadow… you feel refreshed and begin to feel your body again… wriggle your toes and fingers… breathing in… and out… when you feel ready, open your eyes and continue to lie there quietly and reflect upon the information you have received from meeting your essence.

You may want to write the experience down or if in a group, sit in a circle and allow everyone to share.

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Beauty Colortherapy Intentions Meditation Mindful Self-Care Positive Thought Visualizations

Night of Beauty & Relaxation


It’s important to set aside a night of beauty each week. Let this be your time to nourish and pamper yourself, you absolutely deserve that. Take at least one or two hours to cleanse, steam, deep clean, replenish and moisturize yourself from head to toe. Set the intention this will be a relaxing night of releasing all negativity and blocks that get in the way of your most radiant self. Dream about the ideal you. Create a new reality, Law of Attraction. It’s good for your body, soul and mind.

One basic: Please, please everyone wash your face morning and night no matter how tired you are. It really makes a significant difference in how you look and age; and in how you feel. You can affirm you are washing away your worries, or hurt, or angry, or whatever you want to wash out of your energy field. It’s a great opportunity you get twice a day to make a positive affirmation!

Environment is everything!
Set the stage for your night! Make sure you have some great lighting, meaning dim lights and candles. Relaxation CDs, and of course some healthy snacks and lemon water…

Steam
This is pure luxury, seriously! Our Facial Steam is pretty heavenly if I do say so myself. If you don’t have the right herbs or oils it’s fine; you can buy herbs that are specifically meant for steaming at your local health food store. Just boil some water and pour it into a large bowl and let it simmer down. (Please use common sense, don’t scald your face.) With a large towel, cover your head as you hold your head over the bowl, about 6 to 8 inches above the steaming water. Steam your face for about 10 minutes. It will really open the pores and brighten your complexion. Breath deeply if you can. I like to intend I am breathing in earth’s purity and breathing out toxins, physical and emotional.

Cleanse
Immediately after steaming, while your pores are still open, apply a mud or clay mask (a mixture of both is best) to your entire face and neck. Make sure the mask is as pure as possible, meaning you don’t need fancy fragrances in it. I’m playing with a new T&T formulation now and will keep you updated on that. Until then, Ahave Dead Sea Mask is a good one and you can probably find an all-natural mud mask at your local health food store. Follow the instructions. But in case they don’t mention it – don’t let it completely dry, meaning look crackly on your face, that can really dry you out. One more insiders tip: Using a wet washcloth scrub the mud off in circular motions to exfoliate and wash away the toxins that the mask brought to the surface. Scrub with gentle to medium pressure – never hard! And, of course be mindful of your eyes, you don’t want to get any in there so I always wash the area off first.

Moisturize
Apply a moisturizing mask (again, your local health food store should have one) and I’m playing with a few formulations but they will be bespoke only probably. You can make your own! Readers Digest has some easy suggestions as does Livestrong.

Bath time!
I take bathing very seriously so this will be the longest section, ha ☺ First of all fill the tub to the top, you want to be submerged up to your shoulders. We have an amazing formulation but have hit some hiccups that we are working out but until then it’s easy to do it yourself! Our bathing formulation is stress relieving, toxin-extracting blend of Epson Salt, Himalayan salt crystals, and Baking Soda. Epsom Salt to release energy blockages, extract toxins and ease any sore tired muscles. It also helps rid your body of radiation, great to use after a plane ride. Himalayan Rock Salt to energetically ground you and to soften the skin. Finally baking soda to extract toxins and cleanse and strengthen your auric field. This is a very healing combination – A Healing Trifecta.

Add some aromatherapy
Try our single note oils, chakra oils, or whatever else you like or have on hand, but try and make it as pure as possible. Smell is the most powerful sense we have and therefore truly shifts our mood / energy.

Add some audio therapy to create a calm & mood
Have music on as the backdrop to your beautiful dreams and harmonious environment. We have some nice CD’s and this article on sound therapy is very interesting.

Add some colortherapy
Bed, Bath and Beyond sell these amazing inexpensive under water lights, AquaLuxe, that change through the spectrum of the rainbow gently feeding your body some color energy and also creates a soothing ethereal atmosphere if you turn all other lights out. I also have one in my bedroom too and it’s very relaxing to lie in bed watching the colors transform, a nice way to gently fall into a happy dreamland.

Have a great daydream
See yourself happy, beautiful and loved. Imagine your in your ideal situation…really get into it, to the point where you know what you are wearing ☺ What we think we create, law of attraction, so be in vibration with positively wonderful fantastic beautiful things.

Self-Care time
While bathing it is the perfect time to do some self-care. I always hold my neurovasculars (holding head gently) and do lots of deep breathing.

Get your sleep!
Get into bed early and get good night’s sleep. Maybe do a meditation or visualization for radiant beauty before bedtime. Remember that whatever you go to sleep thinking about is what you will energetically keep with you all night, so even if it was a bad day, or night, think positive thoughts before bed; visualize yourself or your situation, as you want it, not what it necessarily is. Really see it, believe it and totally get into the positive thoughts / stories you create.
If you don’t believe me believe about the benefits of sleep believe Harvard and this one from WebMD

For people who think pampering only isn’t enough (Whaaaaat?) Here are some Night of Beauty Add-On’s

1. Meditation can and will change your life, if you so choose ☺
This can take only three minutes if you want it too. Any amount of time given to mindful breathing creates relaxation and many other benefits.

2. A few yoga moves never hurt anyone
Just enough to release and expand your energy, not to have a workout! Here is a nice bedtime yoga video.

3. Stretching – release some energy & create some space
Here are some gentle ones from our sister site, Cristina’s Energy Center – and this stretching video is so calming and gentle – very basic & only upper body but still – all openings are great openings!

Enjoy Your Night!!!!!

Categories
Energy Medicine Healing Intentions Meditation Mindful Self-Care Positive Thought Visualizations

Positively Speaking…


The psychology buzz word for affirmations is “self-talk” Since I was a child I have been taught to say affirmations and honestly that’s exactly what it is – but I certainly don’t mind self-talk – whichever verbiage works for you is fine!

What we think and the stories we hold onto about ourselves and our life is what governs our reality – law of attraction. Most of us try to live with a positive mindset but we need to check in with our primal voice and see what that part of us is saying. You might say, “I love myself, I’m great!” and then somewhere in your subconscious the primal self says, “But I’m fat and stupid”. The primal brain loves to give us a laundry list of what our problems and fears are and what we can and cannot have – GREAT NEWS – this we can reprogram!

We tend to want the approval of others, it starts at a very early age with our families, then friends and then society and the media take over telling us how our lives should be and how we should look and act. Let all that go – free yourself! A free self is a loving joyful self.

A consistent positive dialog with yourself can re-train your primal brain and any negative habit patterns you may have collected throughout your life. Talk to yourself lovingly all day and night and the primal brain will catch on. We just have to untangle the mess of negative messages we are given, from others and ourselves.

Remember we are hardwired to be joyful loving beings – we just need to remind ourselves – and not make it a big deal. It’s not a big deal! It does not have to be time consuming and so I have put some choices below for you. I hope you connect with one or more of them and that it can help you be the best you possible!

How do we reprogram our negative thoughts and patterns?

1. Energy Psychology / EFT – tap that negativity out!
This is an emerging field of study that I have personally found VERY helpful.
I have had the honor of being around, and even assisting him once, David Feinstein, Ph.D. who is one of the pioneers of Energy Psychology and I learned a lot from him. I use it for myself as it’s an amazing self-care technique and I have used it with clients and they have reported back with very positive results.

What Does It Do to the Brain?
“Energy Psychology works by stimulating energy points on the surface of the skin which, when paired with various psychological procedures, send signals to the brain that may impact stress chemicals such as cortisol and DHEA, deactivate limbic system arousal, and rapidly alter neural pathways.” David Feinstein, Ph.D. – learn more

Here is a particular EFT video I love and connect with by Brad Yates

An interesting article from the Huffington Post

2. Holding Your Main Neurovascular Points – your forehead
This will relax you greatly and it’s one of the only times thinking or speaking about the negative is helpful. As Donna Eden will explain our forehead(s) are our main neurovascular stress points – meaning if we hold our hand(s) gently over the forehead it will encourage blood to come to your frontal lobe – rational thought and take it away from the amygdala, the “primal” area of our brain responsible for where we hold our fears. Therefore holding the main neurovascular points – your forehead – while thinking or speaking about something that bothers you will begin to re-train your brain to not be so stressed about that subject. It has many valuable benefits and it’s so easy to do anywhere, anytime! This is easy to do for yourself but also extremely lovely to do for a loved one.

3. Temporal Tapping
This is something Eden Energy Medicine teaches but it is an ancient technique from China – the Chinese have been way ahead in the healing game for thousands of years!

This is a great way to break habits, change negative beliefs and create new positive ones. We can change this neurological reprogramming. We tap around our temporal bone – this is on our triple warmer meridian so it calms us down and opens us to new ideas. Triple Warmer governs our habits, change and our fight or flight – it can also be a radiant circuit (a pathway of joy) if you work with it in that way – you can even just talk to it and ask it to be radiant but when we calm it we are able to accept new information much easier! Also our bodies respond to tapping very well! If you tap while saying self-suggestions you are especially receptive to it. This has been clearly shown in EFT / Energy Psychology.

We tap in a negative statement on your left side because the left-brain is more critical and the right side of the brain is more open to positive statements so we tap in the positive affirmation there.

Spend some time identify what you want or want to change – use wording that feels right to you.

For example you create a statement in the negative and positive.
The negative – “I do not eat when I am stressed out” or “I no longer feel insecure and I can ask for what I want” – notice it is not really “negative”
The positive – “I eat for health and enjoy my food” or “I know my value and easily ask for what I want?”

1. Start tapping on the left side of your head at the temple, around the ear and down to the base of your head / top of your neck – while saying out loud your “negative” statement. Tap with firm but not hard pressure and do this 4-5 times.
2. Repeat the taping on the right side using your positive statement 4-5 times
3. Our bodies and triple warmer does not like change so to really change a habit or belief do this a few times a day.
4. Very important is to make sure the wording is right for you. I suggest writing it down to make sure you are comfortable with the wording and there is great power in the written word as well.

Watch Titanya Dahlin in the 1 minute video
For a deeper “how too” experience watch Donna Eden
Here is a good article about it from Psychology Today

4. Positive Affirmations and Visualizations
Here we are at what I consider the base of the basics! If you don’t already know an affirmation is a positive statement you say to yourself. I was once on my way to visit my mother in the nursing home and I was completely overwhelmed, scared, and very emotional and felt very alone. I began to repeat, “I am strong, brave and loved” and within minutes I felt relief. It doesn’t mean I went into some dreamland where reality didn’t exist, but I was able to handle the day in a loving way. I was able to be present and help her.

Visualization is seeing and feeling yourself in a situation you want. The sports world is actually very progressive in this area. They are taught to visualize – to see themselves getting that hole in one or hitting that home run. It’s about seeing and believing you can do it!

This is an excellent article about the benefits of positive thinking from the Mayo Clinic!

Another fantastic article from the Huffington Post

Read a related article from Ions about the benefits of Self-compassion

*** I will be adding more to this post so check back if you are interested and if there is topic you would like to hear more about just email me. Happy to accommodate!

Categories
Healing Intentions Meditation Mindful Self-Care

Breadth Is Life


Breath is life. It creates space inside our body, and energy needs space to flow. It keeps us alive on the physical level and it’s amazing how many illnesses, especially disorders associated with stress and anxiety, are affected by our lack of breathing. Think about it… when you’re tense or very focused, you actually hold your breadth, you hold the tension as if that will somehow help the task at hand. Truth is, irregular breathing creates more tension on physical and emotional levels. If you breathe fully you will begin to live harmoniously inside yourself and in the world. Be aware of your breath throughout the day and relax into your life.

The breath increases our connection to the present and it is in the present we find joy and healing. Most of us live in a combination of the past and the future, both of which are easy for us to conceptualize. But the present cannot be conceptualized. It can only be experienced, one breath at a time.

1. Breathe in positive energy and breathe out negativity and tension. You deeply and slowly breathe in your nose and out your mouth. When you do this you create an atmosphere within your energy system that is more receptive to a healthier flow of energy throughout your body on every level. Every cell in your body will thank you for it. You will be opening yourself to radiance.

You can recover from depression, anxiety and pain more readily because your energy will be flowing freely, you will not be holding onto feelings that hold you down or block you. Even if you only have a very short time to it will make a difference. You’ll enter a state of a higher frequency that allows you to rise above your own “stories” that you really do not serve you. Specifics are great but we don’t need them. We just need to release the energy. Release, release, release and keep it flowing. You will feel much better for it, truly.

2. Meditation is fantastic but if it’s daunting to you or just not enough time you can practice self care no matter where you are – walking around, driving, sitting in a meeting etc. just keep reminding yourself to breathe. I find that by literally saying the word helps. I can be very focused on something, and now it’s automatic, I say “breathe” very authoritatively in my mind and instantly my breadths become deeper and slower.

Try these easy meditations
More breath audio guides from CEC

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Audio Intuition Meditation

Finding answers through your internal intelligence


Sit quietly on the floor cross-legged with a straight back. It is important for the spine to be straight because this is where much of our energy flows through our body. If you cannot sit comfortably in this position lie flat on the floor.

Breathe slowly in and out through your nose. Being noisy when breathing out is ok, go with it. Sit with the intention of asking your internal wisdom what you need to know. With every breath in you are taking in relaxation and with every breath out the tension is leaving your body. Breathe in slowly on a count of four… now hold… now out on the count of four… breath in relaxation… breathe out all the tension and negativity… you’re letting go of all your tension and breathing in joy and relaxation.

Breathe in silence for a few minutes then go deeper into a relaxed state where you can connect with your higher self and any inner feelings you may have repressed or ignored. Ask your higher self for help in reaching these inner feelings… it is safe to explore whatever feelings come up about a person, issue, emotion or memory… you’re going deeper inside yourself… with every breath you enter into a deeper state of relaxation… you are connected with your higher self… you are safe to explore hidden emotions… you are not judging your emotions, you are just looking at them… let yourself feel love for yourself… you are open to your internal wisdom, now ask it what you want to know… deep breaths in… and out… you are effortlessly understanding the messages your higher self wants you to know.

This information can come in any form -words, thoughts, a feeling… deeply inhale that truth and exhale any anxiety that may be attached to it… breathing in… and out… slowly coming back into an awakened consciousness… you feel refreshed, relaxed and open to exploring whatever issues, questions or answers that have come up. Sit quietly and reflect upon your experience. You may want to write it down. If this were a group mediation, it would be a nice idea to sit in a circle afterward and let everyone have their own uninterrupted time to share. You may have to go a couple of rounds, because it does take some warming-up before people feel comfortable to really open up. Make sure you have tissues and water close by.

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Audio Meditation

Active Meditation

Active meditation or affirming what you want can include a mantra repeated over and over, such as Om, Love or Joy and it can include chanting. Just choose a word or phrase that feels right. There are no right or wrongs, only guidelines, so don’t get caught up in, am I doing this right, because if it feels good, it is good and I promise you, meditation will positively change your life and help you create the reality you want.

I’ve found the following a nice active visualization: Begin with the breath, but instead of hollowing out to no thought, visualize what you want in great detail. See it, feel it and believe it. Always start with deep breaths in… and out… see a movie screen in front of you. It is split in two. On the left side you see the situation as it is but on the right it is as you want it. See the ideal image on the right pushing the negative image out of the picture so that you are only left with the positive image.

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Audio Meditation Mindful Self-Care

Hum Sa Breath

I spent a week in Costa Rica at a retreat called Pura Vida. I love yoga, eco-adventures and healing retreats; they are always profound. But, my point is, that I had never worked with my breath the way I did that week and I have never felt the benefits as I did that week. It’s called Hum Sa because this is supposed to be the sacred sound our breath makes as we inhale (Hum) and exhale (Sa). As you are breathing in, imagine that your breath is actually filling your vessel. Breathe and feel the air going in through the top part of your nose and traveling down to the base of your spine. Let yourself fill up with air, filling up your stomach to the point where your chest fills up as well. Putting your right hand above your navel and the left on your chest might help you become accustomed to this new movement. Notice how full you can become. Before you begin the next inhalation, just as a metronome pauses before it reverses direction, slow down your rhythm for several seconds. When you reach this point in your breathing, it is as though time does not exist and you are fully in the present.

Then release the breath from the chest downward or, in other words, so that the hand on your chest deflates before the hand on your stomach area. Really exhale all the way out, allowing the toxins and carbon dioxide to flow out. This breath is heavier and you will feel it exiting through the bottom part of your nose. Let your thoughts pass by like clouds. Feel negativity and tension draining from you.

Focused, deep breathing helps transform the air we breathe into energy. The thoughts we have during our breathing exercises affect the vibrancy of the energy. Think happy thoughts and trust that you are doing it correctly and you will be doing it correctly.

Practice this in a quiet moment to get the flow and then start applying it in your daily life whenever you feel stress or fear.

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Healing Intentions Meditation Positive Thought Vibrational Remedies Visualizations

Gratitude Meditations


In the present is when we truly feel deep gratitude and that gratitude spreads like a warm blanket over everyone and everything. I am grateful for gratitude and love this quote…

“The real miracle is not to walk on water.
It is to walk on earth, in the present moment.
When we experience this, we will be healed and transformed.
It is not a matter of faith; it is a matter of practice.”
Thich Nhat Hanh

These are a few beautiful meditations that bring a deep sense of happiness and well-being…. its nice to do this in a group and have someone read it to you as you breathe in and out slowly and deeply. Reading it to yourself is just as good. If I am alone I read over it and then close my eyes and repeat the words – as long as the intention is there the exact words do not matter.

1. Deep Gratitude. (My favorite one)

Metta Meditation
Cultivating loving kindness for ourselves, we hold in heart and mind this
Intention:

May I be filled with loving-kindness, may I be held in loving-kindness.
May I accept myself just as I am.
May I experience the innate joy of being alive.
May my heart and mind awaken; may I be free.

Now holding in our mind’s eye, someone we have an unconditional positive
Regard for, someone for whom we find it very easy to feel unconditional
Love– a close friend, grandmother, anyone at all, we share our intention:

May you be filled with loving kindness,
May you be held in loving-kindness.
May you accept yourself just as you are.
May you experience the innate joy of being alive.
May your heart and mind awaken; may you be free.

Now envisioning all the people around you, the people of our communities
People in this country, and people in other countries:

May all beings be filled with loving-kindness.
May all beings have deep and lasting peace.
May all beings experience the innate joy of being alive.
May all beings awaken; may they all be free.

-Adapted from Tara Brach, Radical Acceptance

2. Gratitude For All Beings

Metta Sutra
May all beings be happy
May all beings be joyous and live in safety
All living beings whether weak or strong
In high or middle or low realms of existence
Small or great near or far born or to be born
May all beings be happy
Let no one deceive another nor despise any being in any state
Let none by anger or hatred wish harm to another
Even as a mother at the risk of her own life
Watches over and protects her only child
So with a boundless mind should one cherish all living beings
Suffusing love over the entire world
Above below and behind without limit
So let one cultivate an infinite good will towards the entire world
Standing walking sitting or lying down
May one maintain this practice
This is to attain the blessed state in this very life.

(Soto Zen translation)

3. Gratitude For All Those Who Have Touched Our Lives

Meditation on Benefactors
Let’s take a moment to reflect on all the benefactors which have touched our lives, spiritual teachers, mentors, and perhaps someone who we met randomly, who simply wished us well- allowing ourselves to take in their wishes for our wellbeing into our whole body, opening to this kindness through our entire heart/mind.

Envisioning their faces – and recall them as sending the wish for your deepest happiness, wellbeing and joy. Join them in their wishes for your wellbeing – let us set these intentions in our heart and mind….Envisioning this wish as radiant light, a healing blessing which bathes your entire body, all the way through to your fingers and toes. Trusting this wish of love more than the limitations of our thoughts, receive it into every cell of your body.

Bathe in this; Rest in this; Heal in this.

Adapted from Lama John Makransky, Awakening Through Love

Categories
Audio Intentions Meditation Mindful Self-Care

10 Minute Practice

At the start of each meditation session, light some incense or ring a bell or singing bowl and give thanks to your higher power. Keep these things in your meditation space. Ritual can be a powerful tool.

Now sit in lotus position, with your back straight. Imagine a balloon on a string is gently pulling the crown of your head upward, straightening your spine and allowing an effortless flow of energy that creates balance and strength in the seven chakras that run from the base of your spine up to the crown of your head. Visualize the breath gently washing through your body, calming the nerves and releasing blocks… with every exhale see yourself expanding and opening… you are expanding into your limitless consciousness and every breath is expanding your awareness further away into space and into the serenity that exists there… you are opening to the healing love energy of the universe.

Now visualize your body hollowing out from head to toe. There is a deity called Vijisattva, whose name means emptying out. You can call upon this energy force if you are having a hard time letting go. If you have a busy mind, try relaxing your tongue. When your tongue is relaxed thoughts don’t form in a tangible way… don’t chase it, just be… thoughts come into your mind and effortlessly pass through. Sometimes we have a busy mind and that’s ok, just always come back to your breath.

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Audio Intentions Meditation Mindful Self-Care

Five Minute Centering


You can do this anytime and almost anywhere. Sit quietly with your eyes closed and deeply, slowly breathe in and out through your nose. In… and out… with every inhale you become calm… with every breath out you release tension and excess energy. Deep inhale in… and out… you are in a calm mind/body state… you sit comfortably inside yourself. Take a deep inhale in… bringing energy back into yourself… take a deep exhale out… release whatever you don’t need, from your muscles, from every cell… any negative emotions melt away… breathe in… and out… give yourself a moment and with one last deep breath, open your eyes.

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Energy Medicine Healing Intentions Meditation Mindful Self-Care Positive Thought Self-Care Vlogs Vibrational Remedies

Stress Relief: Holding Neurovasculars

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