In our fast-paced world, where we often seek approval from others, it’s vital to focus on the most important relationship we have: the one with ourselves. This relationship is the backbone of every other connection we make. When we nurture it, we pave the way for personal growth and a fulfilling life. Understanding this dynamic can significantly change how we interact with the world. Self-love involves overcoming limiting beliefs that can stand in our way. These beliefs, often shaped by our upbringing or previous experiences, create mental blocks that hinder our potential. Fortunately, with the right strategies, we can recognize these barriers and transform them into positive thoughts that encourage growth. Understanding Limiting Beliefs. Growth through life coaching Limiting beliefs are the negative thoughts we carry about ourselves and our abilities. They can appear as feelings of inadequacy, fear of failure, or the belief that we are unworthy of happiness. For example, research shows that nearly 70% of people experience imposter syndrome at some point in their lives, doubting their accomplishments and fearing exposure as a fraud. Recognizing these limiting beliefs is crucial to initiating change. Reflect on your own mindset for a moment. What do you think when you face challenges? Is it, “I can’t handle this,” or “I don’t deserve success”? These thoughts are often tied to past experiences and can shape how we approach new situations. Identifying Your Limiting Beliefs To embark on a meaningful self-discovery journey, it is essential to pinpoint your limiting beliefs. You can start by journaling your thoughts and feelings. Consider asking yourself: What fears hold me back? What negative messages have I internalized throughout my life? How do these beliefs influence my daily actions and decisions? By writing these thoughts down, you bring them to light. This process allows you to challenge and reframe them, encouraged by the realization that many of these beliefs are unfounded. Creating Empowering Change Once you have awareness of your limiting beliefs, it’s time to create empowering change. This means replacing negative self-talk with positive affirmations. For instance, transform “I can’t do this” into “I have the strength to overcome this challenge.” Also, practice self-compassion. Treat yourself with the same kindness and understanding you would extend to a friend during tough times. Studies indicate that individuals who practice self-compassion have lower levels of anxiety and depression, leading to better emotional health. Learning Life Tools for Growth To support your journey toward self-love, it's important to arm yourself with practical strategies. Here are a few effective tools worth exploring: Mindfulness Meditation : Regular mindfulness practice can increase your awareness of thoughts and feelings and enable you to observe them with less judgment. A study found that just 10 minutes of mindfulness meditation can significantly improve focus and emotional regulation. Goal Setting : Establish goals that resonate with your values. For example, if you value creativity, set a goal to devote time each week to a creative hobby. Breaking these goals into smaller, achievable steps makes progress feel attainable. Positive Visualization : Spend a few minutes each day visualizing yourself achieving your goals. This technique helps reinforce your belief in your capabilities and can motivate you to take actionable steps toward success. Seek Support : Surround yourself with positivity. Engaging with encouraging friends, family, or a mentor creates an atmosphere where growth thrives. Research highlights that supportive relationships can increase resilience by 50%. Embracing Your Journey The quest for self-love and personal growth is a lifelong journey. It begins with recognizing and transforming your limiting beliefs into empowering thoughts. When you confront these barriers, you unlock your true potential. Always remember: the most important relationship you will ever have is the one with yourself. Embrace the process, equip yourself with essential tools, and watch yourself evolve into the person you are meant to be. A tranquil scene reflecting self-discovery and growth.

As the seasons change and the holiday season approaches, many people feel a noticeable increase in stress and anxiety. The shift in weather combined with the demands of holiday preparations can feel overwhelming. Prioritizing self-care during these times is essential for maintaining your well-being. This post reveals the powerful benefits of massage, craniosacral therapy, and meditation as effective strategies to alleviate stress and encourage healing. Understanding Holiday Stress Transitioning from autumn to winter brings various changes that can challenge both the mind and body. With shorter days and falling temperatures, individuals commonly experience the pressures of the holiday season. The anticipation of family gatherings, gift shopping, and holiday cooking can lead to physical and emotional manifestations of stress. For instance, about 77% of people report experiencing physical symptoms due to stress, including tension in the shoulders, headaches, or fatigue. Emotional impacts often surface as anxiety or irritability, especially as winter sets in. By recognizing the sources of holiday stress, you can take steps to tackle them effectively. The Benefits of Massage Massage therapy serves as a vital resource for relaxation and healing. Its benefits have been celebrated for centuries, known for relieving tension, improving circulation, and enhancing overall well-being. Physical Relief Massage is particularly effective at alleviating physical discomfort. During stressful periods, muscles can tighten and stiffen. For example, a study found that regular massage can reduce chronic pain by 30% or more. Scheduling a professional massage can help release this accumulated tension, providing not just immediate relief but lasting benefits. Emotional Balance Massage therapy also offers substantial emotional support. The skilled touch of a professional therapist can help lessen anxiety and foster a sense of calm. This emotional balance is crucial during the busy holiday season, when feelings of stress can quickly escalate. Enhanced Sleep Quality Many people find it difficult to sleep well during the holidays due to anxiety and changes in routine. Research shows that massage therapy can enhance sleep quality by up to 50%, promoting relaxation and reducing stress levels. This improvement can help you navigate the demands of the season with a clearer mind and renewed energy. Exploring Craniosacral Therapy Craniosacral therapy is a gentle, non-invasive technique that focuses on the craniosacral system—the membranes and fluid around the brain and spinal cord. This therapy can effectively help you cope with change and enhance your overall health. Deep Relaxation Craniosacral therapy promotes deep relaxation, allowing your body to release accumulated tension. Many clients report feeling significantly calmer and more centered after just one session. Such profound relaxation can help ease the stress that often builds during the busy holiday season. Support for Emotional Well-being This therapy does not just address physical issues; it also fosters emotional healing. Clients frequently report a release of unresolved emotions, leading to greater clarity and emotional resilience. With clearer minds, individuals are better equipped to engage joyfully in holiday festivities. Improved Physical Health Craniosacral therapy can enhance physical health by improving the central nervous system’s functioning. A responsive nervous system is essential for managing stress effectively, especially during the hustle and bustle of the holidays. The Role of Meditation Meditation is a well-established practice that offers numerous benefits for mental and emotional health. As you prepare for the holiday season, adding meditation to your routine can lead to significant improvements in stress management. Mindfulness and Presence Meditation encourages mindfulness—the capacity to remain fully present in the moment. This focus can counteract the overwhelming sense of holiday stress by redirecting attention to the present rather than worrying about future obligations. Stress Reduction Regular meditation practices have been proven to lower stress and anxiety levels. Studies indicate that people who meditate frequently can reduce their stress levels by as much as 60%. Even short daily meditation sessions can cultivate a sense of calm that supports you through the busy holiday period. Enhanced Emotional Health Meditation promotes emotional well-being by fostering self-awareness and resilience. This is particularly useful during the holidays, when interactions with family and friends can challenge our emotional stability. Research shows that meditation can lead to a 25% increase in emotional resilience among practitioners. Integrating Self-Care Strategies Self-care is not just a luxury; it is a vital aspect of managing the challenges of seasonal changes and holiday stress. By incorporating massage, craniosacral therapy, and meditation into your routine, you will be better equipped to handle the demands of the upcoming months. Create a Routine Scheduling regular massage or craniosacral therapy sessions helps ensure you prioritize your well-being. Establishing a daily meditation practice, even for just five minutes, can ground you in the midst of holiday chaos. Listen to Your Body Pay attention to the signals your body sends. If you notice tension, discomfort, or heightened anxiety, consider engaging in healing therapies as a proactive approach. Often, your body knows precisely what it needs to feel balanced. Foster a Support System Lean on friends and family during this time. Share your experiences and invite loved ones to join you in self-care practices. Supporting one another can create a community of emotional safety, which is especially helpful during the holiday season. Embracing Seasonal Self-Care Navigating the transitions of the seasons and pressures of the holidays can indeed be taxing. However, embracing self-care practices like massage, craniosacral therapy, and meditation can significantly enhance your physical and emotional well-being. These tools not only promote relaxation and healing but also empower you to enjoy the holiday season fully. Remember, prioritizing self-care is essential for gracefully navigating through life's seasonal shifts. Embrace these practices, and watch as your stress transforms into serenity, creating space for joy as you prepare for the months ahead.

In a world that never slows down, feelings of stress and anxiety are common. As an intuitive healer, I focus on helping clients find peace and balance despite life’s chaos. A fundamental part of this healing journey is breath and guided meditation. These simple yet powerful tools can change how we feel, allowing us to leave each session calm, refreshed, and clear-headed. Breath is our life force, grounding us and connecting us to the present moment. Guided meditation provides a way for our minds to quiet down and focus inward. Together, they form a harmonious experience that calms the mind and nourishes the body. Understanding the Importance of Breath Breathing may feel automatic, but the quality of our breath can greatly influence our emotional and physical well-being. Research shows that around 75 percent of North Americans experience moderate to high levels of stress. When we are stressed, our breath often becomes shallow and quick, signaling our bodies to enter fight-or-flight mode. By consciously engaging with our breath, we can counteract this response and promote calm. Breathing techniques like diaphragmatic breathing and box breathing are effective methods taught in my sessions. These techniques encourage deep, mindful breaths that help regulate the nervous system, lower heart rates, and ease mental tension. For example, studies indicate that individuals practicing diaphragmatic breathing experience a 25% reduction in stress levels. The Role of Guided Meditation Guided meditation is a vital part of my practice. During sessions, I lead clients through various visualizations and mindfulness exercises designed to help them connect with their inner selves. This process allows individuals to explore and understand their emotions and traumas more deeply. Participants often find that guided meditation improves their focus and ability to relax. The soothing narratives help silence daily distractions, shifting awareness in a beneficial way. Over time, regular practice can lead to improved clarity. According to research, 82% of participants saw better emotional regulation after just a month of consistent guided meditation. Breathing Techniques for Daily Life Incorporating specific breathing techniques into your daily routine can significantly boost your well-being. Here are two practices to consider: 1. Diaphragmatic Breathing This technique, often referred to as belly breathing, involves inhaling deeply through the nose and allowing the diaphragm to fully engage. This method helps down-regulate the body's stress response. How to practice : Find a comfortable position, either sitting or lying down. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly rise while keeping your chest still. Exhale slowly through your mouth, letting your belly fall. Repeat for several minutes. 2. Box Breathing Box breathing is a valuable method for calming anxiety and increasing focus. It consists of inhaling, holding, exhaling, and holding again, each for equal counts. How to practice : Inhale through your nose for a count of four. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four. Hold your breath again for a count of four. Repeat the cycle several times. Harnessing the Mind-Body Connection Our thoughts strongly influence our physical sensations. When we engage in breathwork and guided meditation, we create a powerful mind-body connection that fosters healing. Clients often report feelings of lightness and joy during sessions as they release pent-up emotions and tension. By focusing on the breath, clients become more aware of their bodies. This increased awareness can lead to breakthroughs, as individuals start to recognize patterns and triggers that may have previously gone unnoticed. For instance, 67% of clients indicated a deeper personal insight after regularly practicing breath-focused sessions. A Holistic Approach to Healing As an intuitive healer, I highlight a holistic approach to wellness. Breath and guided meditation are just parts of a broader healing journey that considers physical, emotional, and spiritual aspects. Clients are encouraged to explore complementary practices, such as journaling, yoga, and spending time in nature, to enhance their healing experience. By integrating various methods, individuals can cultivate a deeper understanding of themselves and create lasting changes in their lives. Creating a Personalized Practice Every person is unique, and so are their healing journeys. In my sessions, I collaborate with clients to develop a personalized breath and meditation practice tailored to their specific needs and goals. This often involves exploring different techniques to find the right fit. I encourage consistent practice at home. Regular practice amplifies the benefits gained during sessions and fosters a stronger connection to self. Whether through recorded guided sessions or self-directed practice, finding a routine that resonates can greatly enhance one’s overall quality of life. The Lasting Power of Breath and Meditation The timeless practices of breath and guided meditation hold the power to nurture peace and calm. As clients learn to navigate their thoughts and emotions, they gain valuable tools for managing stress in everyday life. Each session serves as a reminder that the simplicity of breath can lead to significant transformation. With intention and practice, individuals can reclaim their calm and centeredness, starting a journey toward holistic well-being. Embracing Your Healing Journey Integrating breath and guided meditation into your daily life offers an accessible pathway for finding peace, balance, and renewal. The benefits of these techniques are significant, promoting relaxation, clarity, and resilience against life's challenges. As you explore the relationship between breath and meditation, consider the growth and healing opportunities that await you. With each mindful breath, you can create a deeper bond with your body, mind, and spirit, paving the way for personal transformation. Embrace this journey, where profound change begins with just one breath at a time. If you are looking to explore holistic healing methods, you may consider Intuitive Hands - craniosacral therapy in Victoria, BC

The breath is a fundamental part of living. From the first gasp of a newborn to our final exhale, breathing shapes our existence. Understanding the power of breath is not just about science; it’s also about connecting with our emotions and well-being. This post reveals how mindful breathing can calm the mind, focus our thoughts, and improve our physical health. The First Breath of Life The moment a newborn takes its first breath is a remarkable transition. This single action unleashes a series of physiological changes that activate critical systems for survival. When newborns emerge from the womb, they instinctively fill their lungs with air. This first breath is much more than a biological necessity; it represents freedom and the ability to face life’s challenges. For instance, within the first minute of birth, a baby’s heart rate can jump from around 120 beats per minute to over 160, highlighting the body’s immediate response to this new phase of life. As we grow, our breath continues to play a vital role, adjusting to our emotional states and life experiences. When we feel joy, our breath tends to be long and relaxed. In contrast, during stressful moments, we can find ourselves taking quick, shallow breaths. Calming the Mind Breath regulation acts as a natural way to manage stress. Shallow and rapid breathing is often a reaction to anxiety. In contrast, controlled, deep breaths can promote calmness and relaxation. Research shows that practices like diaphragmatic breathing and the 4-7-8 method —where you inhale for four counts, hold for seven, and exhale for eight—can reduce heart rates and lower blood pressure by up to 10%. Just a few minutes of focused breathing can noticeably decrease stress levels. Integrating these techniques into your daily routine can significantly enhance emotional resilience as well. Regular practice helps in creating a mental space where stress has less control over your life. Additionally, engaging in breath-focused meditation helps reduce rumination and encourages living in the present moment—a crucial aspect of mental well-being. A Tool to Direct Thoughts Breath serves not only as a biological rhythm but as a powerful tool for controlling our thoughts. Mindfulness practices frequently highlight the importance of focusing on breathing to anchor our attention and redirect wandering thoughts. By simply observing our breath, we can recognize patterns in our thinking. This awareness allows us to steer our focus where we wish, creating a more positive mental space. Breathwork, such as pranayama in yoga, enhances our mental focus and promotes self-awareness. These practices reveal the link between controlled breathing and mental clarity. For example, a study found that mindfulness meditation can improve attention span by up to 25%. When our minds are calm, we can tap into creativity and problem-solving skills. A relaxed brain is often the birthplace of innovative ideas and clearer insights. Impact on Heartbeat and Blood Pressure The relationship between breath and our physiological state is deeply interconnected. Our autonomic nervous system, responsible for functions we don’t consciously control, is significantly influenced by our breathing patterns. Deep, slow breaths engage the parasympathetic nervous system , which encourages a state of rest and relaxation, helping slow your heart rate. On the other hand, rapid breathing can trigger the sympathetic nervous system , often increasing heart rates and blood pressure due to the stress response. Knowing this connection empowers us to leverage breathing as a way to support cardiovascular health. Regular practice of deep breathing can lead to sustained lower blood pressure — studies have shown that consistent breath exercises can lower blood pressure by about 5 to 10 mmHg. Practical Application of Breathwork Incorporating breathwork into everyday life can lead to notable improvements in overall well-being. Morning Start : Begin your day with five minutes of deep breathing. This helps set a positive tone and prepares you for the day’s challenges. Midday Pause : Schedule short breaks to practice mindful breathing. Even a quick two-minute session can refresh your mind. Evening Wind Down : As part of your nighttime routine, spend a few minutes focusing on your breath. This helps release the accumulated stress of the day, aiding your transition to restful sleep. These small adjustments can form a solid foundation for greater awareness and connection with your breath, resulting in a healthier lifestyle. Embracing Breath for Well-Being The power of breath is a multi-dimensional gift that emphasizes the strong link between mind, body, and soul. From that life-changing first breath to its calming and focusing abilities, understanding breath can significantly transform our lives. Harnessing this inherent power can lead to improvements in mental clarity, emotional stability, and physical health. By embracing the practice of mindful breathing, we invite deeper self-awareness and a richer connection to the present. As we explore the wonders of breath, let's celebrate its opportunity for growth. After all, with every breath we take, we open doors to new possibilities.

I really don't have a daily routine, I do have a couple of morning routines.  On slow lazy days, I wake up, let the dog out, and make my version of ‘coffee’ - a hot drink of milk dandelion, chicory, rye, cacao, cardamom, and cinnamon. I then dive into a show or book and enjoy a hand-rolled cigarette and joint.  My ‘breakfast’ consists of roasted almonds and dark chocolate Then there are the other days… The ones where I wake up and make my bed right away, I drink my water with lemon and take my supplements. Then I head to my yoga room to do my stretches only to get to the headstand. My beloved headstand. A vertical flip 🙂. All day I am vertical and at night horizontal. I begin with a few sun salutations  And then head to the wall Head nestled between my hands Crown Charka resting on the floor  Legs kicked up  Blood rushing to my head  Down from my feet Like tilting an hourglass, I feel renewed A cleansing of the head I feel inspired Today is a new beginning I make myself an energizing and delicious breakfast A green smoothie  Feeling light Grateful to be alive  A great way to start a great day

This is truly the best brussel sprouts dish I have ever made! It has become a tradition among a group of us on Salt Spring Island to celebrate Thanksgiving together, and I am expected to bring this dish. Thanks to a long-time friend who introduced me to brussel sprouts – this side dish is a HIT. bag of brussel sprouts – approx. 4-8oz/person 1 tbsp olive oil 1 tsp sesame oil sea salt 1/4 cup red wine sesame seeds, toasted Try to get your brussel sprouts as close in size as possible. Larger ones can be cut in half.* Heat pan on medium, add both oils and brussel sprouts, add salt and sear. As soon as they are coated add wine, reduce heat, cover, and simmer (about 5 minutes or less - depending on size). Searing with oil imparts sweetness to your sprouts and the wine perfectly complements that sweetness. Sprinkle with sesame seeds and enjoy this easy brussel sprout recipe *I find the smaller sprouts have a more delicate, sweeter flavour.

I can show you what your blocks are I have an ability to see what you are keeping from yourself  To uncover what is repressed what is hidden I can read, see, and hear truth See beyond your beliefs and the walls you put up I have the tools to teach you to see yourself  To love and appreciate yourself  To accept yourself  To forgive yourself Experience Cranial Sacral Therapy (near me)

Winter solstice is around the corner, December 21st, 2023, the shortest day of the year. After that, the days get longer as we make our way into spring. Winter is the perfect time to plan and incorporate healthy habits, and new ways of being and doing. Spring is the time for New Beginnings. I started a list of habits I would like to keep doing better. New ways to incorporate into my life and old ones to reinforce. Say Thank You Smile Breathe (mindfully) Sit when eating Chew food well - 27 times (yes, that’s each bite) Add lemon to water Eat at least one raw meal a day Sleep on an empty stomach Go to bed before 10:30 pm Stretch upon rising Walk and/or be in nature as much as possible (garden, walk in the park) Choose food consciously (no guilt - with love only please) Put utensils down between bites Drink water daily Pause – before eating Take a list when shopping for food Shop on a full stomach Shop the outside aisles only/mostly Smile Hug to say hello/goodbye Say thank you

I love a warm glass of milk with honey and I love creating new recipes.   I started heating up a glass of milk, I began to add a little of this and a touch of that and ended up with a delicious hot milk treat.  It was so good that when my kids tasted it, I had none left for myself! For an extra treat strain the milk and froth. For two cups of milk (I used 2% organic cow’s milk) you will need 1 stick of cinnamon or 1/2 teaspoon ground 1 teaspoon turmeric 1/2 teaspoon of molasses 1 teaspoon of honey 4 cardamom pods 1/2 teaspoon vanilla extract or vanilla bean if you have Combine above ingredients together with milk in a small saucepan.  Slowly heat while stirring, strain and serve with cracked pepper Enjoy p.s. I later found out my concoction has a name "Golden Milk" Sweet Dreams

HOW TO STAY ON THE PATH TO WELLBEING Do your emotions get in the way?  What happens when you find yourself REACTING to situations?  This is about dealing with stress (life) not avoiding it. Living a spiritual life and having a human experience is an arduous task. It gets very complicated when feelings get in the way!! I can have a great week – feel strong, connected, supportive and loving. When I am in this place it is easy not to take anything personally.  I can cope with someone else's stress and not get emotionally involved.  In other words, I am not weakened by the other persons’ drama. Instead, I can reach out my arms for support, say a few kind or needed words – give courage and love and help the situation, help the other person feel better. Dealing with stress "like water off a duck's back" But what of the times when I do not realize I feel weak and I find myself in a stressful situation? All of a sudden before I can process what is happening, my emotions react to the situation, my thoughts shift, and everything appears to go downhill from there – I get caught up in the drama, am unable to express myself without getting muddled in the ‘feelings’ of it all; like being caught in a net! Don’t get me wrong I am not looking to squash my feelings.  Part of the human experience is one of having feelings- intense emotions at times (sometimes many times) and I AM human! I feel – but I am not what I feel. My feelings at that moment do not define me! My feelings are a barometer of my state at that time. I do not suggest that I am in control of these emotions.  However, I do not want to be controlled by them either! SO HOW DO I STAY ON THE PATH OF WELLBEING?   I practice the following important tips and healthy habits.  IMPORTANT TIPS ON AWAKENING THE WITNESS  1.  Take a moment and breath Stop. Take a few deep and calming breaths.  Stop thinking.  This helps to stop fuelling the wave of emotions, which in turn feeds the mind chatter.  Awareness that you need to make a change is important.  That you are co-creating the negativity is key to taking responsibility. This will allow for change to occur. Finding this space allows for the witness to appear, when you set aside your ego. 2.  Find time alone Sit quietly in silence or remove yourself from the situation.   Sometimes fresh air and a walk are needed.

This is an activity I partake in for about ⅓ of each day, so it better be good 🙂 For as long as I can recall sleep has been something I look forward to.  It has been a tool for me on many levels: physically, emotionally, and spiritually. I have used sleep to rest and restore.  To invite dreams and guidance. To connect to another realm.  I have used sleep to escape from physical discomfort and pain.  To ease away emotional pain by escaping from the ‘real’ waking world.  Sleep has been my comfort, my guide, my teacher, and my friend.  I wish the same for anyone who would like to improve their relationship with sleep. surrender to sleep and good night :) *experience craniosacral therapy for deep sleep tonight *

It resets your nervous system Calms you down Similar to meditation or prayer You are connected to who you really are. You get out of your own way When this happens it is easier to respond rather than react You are not so tethered to your thoughts and therefore emotions You are grounded and centered More compassionate with yourself Forgiving of yourself Loving and accepting yourself When you live out of that place Everything changes Your perception Your beliefs shift Your reality and experiences follow craniosacral therapy victoria BC