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Enhances Mental Clarity Increases energy Encourages a healthy lifestyle Reduces anxiety Reduces pain Increases self-awareness Improves sleep Evokes Happiness Improves memory Improves sex life Slows down aging

Sometimes when we tell ourselves to stop thinking about things and become quiet, our mind retaliates and goes into hyper-drive. You may even notice your thoughts become louder than before you asked them to quiet down. In this exercise, set a timer for 1 minute and allow your mind to think about everything and anything. Let your thoughts pour in for 1 whole minute. You can think about your stresses from your day or week, and all of the possible scenarios you have been obsessing over. When your timer chimes, STOP. You are done thinking about these things. You may notice that most of the thoughts that come to mind when you first start this practice are mostly negative, that’s ok; we will work on bringing positivity as we progress.

Really focus on loving your body. Giving it gratitude, healthy food, exercise and lots of self-love. Release toxins in your body by limiting caffeine, sugar, alcohol, wheat, and dairy. Dance! Turn on your favorite tunes and shake that beautiful booty. Get outside and walk, bike, or run. As you move your body visualize the fresh air clearing out all the negative buildup that has been trapped in your body.

Start by lying on the ground so your belly has enough space to expand. Place both of your hands on your belly, one on top of the other. Take a deep breath in through the nose, feel the belly expanding, and notice your hands moving outwards. If you notice your hands are not moving, make sure you are breathing into the belly and not the chest. To keep the mind from wandering, count on each exhalation. On your first exhalation, count one, on the second, two, and so on all the way to ten. Repeat. This breath will get you into a peaceful state and quiet your mind before you begin your meditation. It can also be used any time throughout the day to center yourself. It is also a great technique for those who suffer from anxiety, depression, or panic attacks.

For this meditation, we will anchor ourselves with the breath and guided visualizations. We will also use some mantras for self-empowerment and inner confidence that will also help us Let's first start by getting into a comfortable position with our palms up and open for an open mind, or face down for grounding ourselves. Gently close your eyes Let's start with a deep inhale through the nose and a nice full exhale Take another deep inhale, filling the belly and exhale Relax your shoulders-- inhale, focus on filling the belly and expanding the ribcage. Continue with these deep breaths. …….. Use this meditation as your opportunity to get grounded in the present moment. Check in with yourself, how is your body and spirit feeling? Maybe you had an exhausting week- or maybe your week is just starting… Let's take another deep inhale through the nose, allowing our chest to expand broadly and proudly. INHALE, releasing any tension in the shoulders on the exhale. Be proud and feel confident. If the mind wanders, that is perfectly okay. Just refocus on the breath and choose to come home to the mind. Every time you wander, come home to the breath. We will get ready to introduce some mantras, and focus on each of our chakras. As you repeat these mantras to yourself, take ownership of the words. Send your breath to the base of your spine, the root chakra. Visualize a glowing red light, shining bright. Repeat the mantra: “I am safe” , “I am safe” , “I am safe” Moving up to your low belly/pelvis area, envision a bright orange light, the sacral chakra. Repeat the mantra “I am creative.”, “I am creative.” , “I am creative.” Bring you attention now to your abdomen just above the navel, the solar plexus chakra. Envision yellow energy shining from you here. Repeat to yourself “I am confident” , “I am confident”, “I am confident”. Taking your attention to your heart space. Breathe in a glowing green light. Think about what the words mean as you say softly to yourself, “I am love.”, “I am love.”, “I am love.” Imagine crystal clear blue light moving through your throat with every inhale and exhale, our throat chakra. Silently repeat to yourself, “I am truth.” , “I am truth.”, “I am truth.”. Now bring your attention to your forehead, Imagine a purple light swirling in the middle of your browline, our third eye chakra. Speak, “I am wisdom,” to your inner self. , “I am wisdom,”, “I am wisdom,” Finally, bring your attention to the top of your head, the crown chakra. Visualize a swirling ball of indigo light, as you repeat, “I am whole.”, “I am whole.”, “I am whole.” Take a deep inhale through the nose taking in the power of these words, filling the lungs all the way down to the belly filling in with all the opportunity that's in the air As you exhale, heal and release, letting go of any remaining tension. Lets turn our awareness in our imagination. We will go to a mountain top. I invite you to visualize yourself. You're standing tall and proud, confident that you are inherently magnificent. Envision the mountain you are on and the scenery around you, feel yourself connected to the earth. You are inherently grounded. You are inherently strong. If you find thoughts or ideas, cross your mind. I invite you to visualize them as clouds in the sky. Observe them at first and then allow them to float by. Sometimes there will be big clouds and sometimes there will be small ones, but remember there will always be a blue sky above, you will always have your higher level of awareness. Thank the clouds for visiting and allow them to pass. Take a deep inhale, relaxing into this mountain top visualization. I now want you to visualize your body surrounded by a white shining light orb. Think of this as your aura shining bright . Notice with each inhale and exhale your light starts to shine brighter and brighter. Feel strong, proud and confident that you have balanced all of your energy centers and remember you can return here to this mountain whenever you need. Take 3 more deep inhale’s and exhales, and slowly start to bring your attention back to your body in the current moment. Start to take small movements in the body- maybe wiggling the fingers and toes, opening and closing the palms of the hands, maybe even rotate the neck from side to side. And slowly begin to open your eye. I hope you had a wonderful journey. Until next time my friends, NAMASTE.

Today, we will take a journey to meet our spirit guides. What is a spirit guide you may ask? You can think of them as a nonphysical presence assigned to help our soul attain its greatest potential on Earth. Spirit guides are of the highest truth and compassion working on our behalf to guide our thoughts and energy back into alignment with the love of the Universe. When you cultivate a relationship with your spirit guides, they will give you wise and loving guidance to help you in every area of your life. You can even think of them as that little voice inside of your head, the one most of us choose not to listen to. In this exercise, we will meet our spirit guides through a guided meditation. Don’t worry if you don’t meet them the first time you try this meditation. Remember, meditation is a practice and with practice, you will find yourself getting better at calming the mind and tuning into the breath. We encourage you to listen to this mediation more than once. You will learn something new about yourself and your spirit guides each time.

Hello my beautiful friends. Today we will go on a journey to meet and maybe even communicate with our spirit guides. We are going to offer the desire to have their presence be known. Lets start by finding a comfortable and quiet place to sit. You can sit in a chair with your feet planted firmly on the ground. Or you can sit in a crossed legged position, maybe with your back resting against a wall or stable surface. Remember you can always return to this meditation, anytime you would like to encounter the energy, love for you, and knowingness of your entire being from your spirit guides. Perhaps this has been a long time coming, connecting with your spirit guides. Maybe you just found out about spirit guides today! Wherever you are in your journey or understanding of spirit guides, Welcome! I want you to start by coming more in tune with my voice, still present in reality. But sinking deeper and deeper into relaxation. Lets start to connect with our breaths. Taking a nice deep inhale and a full exhale out. Lets do that again. INHALE….. and EXHALE…. As you release your stresses and tensions with each exhale, find yourself becoming more and more relaxed. Lets get our-self grounded to the core of the Earth. Start by imagining a beautiful warm light emanating from the earth and flowing directly into your body. And as this light moves into your body- it helps you to relax all the way to your muscles through your joints, tendons and ligaments. Allow this light to feel warm and inviting helping you to relax even more. Allow the warm light to flow all the way through the body… through the top of the head, relaxing the mind. Take a few more breaths in and out. You may even feel energy moving around you as your aura gets larger and expands, because we are going to be meeting our spirit guides, we will actually be connecting aura to aura. Now start to become present in your third eye chakra- right in the middle of your head. And let's create a sanctuary together. Maybe you already have a favorite place where you like to go when you journey through your meditations, or maybe you want to create a new one. In this space in your mind, create a sanctuary just for YOU, a place where you feel safe, relaxed and empowered. Maybe you are on top of a mountain. Maybe you are near the ocean. Allow your mind to show you what you need--what works for you best and really engage in this private beautiful sanctuary. Now that you are here in your sanctuary, we are going to place an intention that you will meet your spirit guides. And we are going to allow the information to flow in to you easily. In truth, you have already met these guides many times before. Perhaps just not consciously. Now in your sanctuary, you notice a door. It may not have been there before. But it is now. We will begin our journey by walking through the door to meet our spirit guides. As you walk through the doorway, you see you are entering a hallway. The is a beautiful courtyard, full of light, music, and happy feelings that begin to engage the inside of your being. The inside of this area is absolutely beautiful. As you head towards the end of this corridor, you notice there's yet another door. You begin to approach it, taking notice of the new hallway you are in. As you come to the second door, you start to move through it. As you enter a new room, you feel complete serenity. As you look closer, you notice there's a table, just like a large altar in front of you. As you start to approach the altar, you notice its shape and color; you approach the altar a bit more and begin to sense energy. You start to notice a very bright, beautiful light just behind the altar. You blink your eyes and a figure starts to appear – you see this figure begin to emanate from the glow of the light. You realize you are in the presence of your spirit guide, who is thrilled to meet you through your consciousness- maybe you shake hands, or maybe you notice the kind and through the familiarity you decide to embrace them. You Suddenly feel there is so much to talk about. And you remember that you have known this person for a very long period of time. Use this time to ask your guides questions. Maybe start with they decided to be your spirit guide. How do they feel about your journey today in connecting and communicating with them. Now it's time to say goodbye, you hug them and whisper a gentle goodbye. You know you can come back to this place anytime you choose. Before you leave, your spirit guide gives you one more piece of the puzzle. They present you with a gift. Something perhaps you've always wanted to have the answer to, is represented by this gift. Maybe something that will help clarify a certain situation you are currently going through in life, or a message they wanted to share with you from the past. They tell you it is time to leave; you turn away from the altar and start to head back to the hallway, back to the corridor from which you came. You start to notice another bright light, this time it is coming from above you. You notice that the light starts to surround you—it lifts you off the ground and sweeps you away. You realize this light is moving you back into your body. Remembering the gift your spirit guide gave you, you put it in a special spot in the back of your mind. Your intuition, Wherever you're sitting, begin to gently and slowly bring your awareness back to the room. Maybe make those small movements in the body, wiggling the fingers and toes. Opening and closing the palms of the hands. And then when you're ready, you can begin to open your eyes.

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!