Reduce Your Anxiety Naturally in 10 Days or Less


We are living in times where everything is so fast-paced, immediate, and in a social media frenzy. This type of go-go-go motion activates our sympathetic nervous system which is the fight or flight response. We (empaths) can easily absorb our environment which if it’s negative or stressful can take us out of alignment with our Highest Self. As a result we may be in a state of heightened fear. vs using our intuition to handle life. This fear is often unconscious and we don’t notice the effects. This is called the Shadow Self. Some examples of the Shadow Self that my clients have shared that I’ve also struggled with are:

  • Lack of self confidence
  • Poor boundaries. Often co-dependent.
  • Easily agitated or angered.
  • Chronic fatigue.
  • Lacks trust in relationships.
  • Impulsive.
  • Power struggles.
  • You doubt your intuition.
  • Get sick.
  • Poor communication.
  • Stop challenging yourself.
  • Low energy.
  • Unmotivated to do self-care.

If you’ve experienced any of these don’t worry. You’re human and it’s happened to all of us. It may even happen again because our shadow never goes away. However!! ūüôā We have to learn how to live in harmony with our Shadow Self. This is through the practice of self compassion and love.¬†

Do you want to reduce your stress level today? Are you willing to practice reducing your stress so you can do more of the things you love? Well, you’re in luck! Because I have a challenge for you. If you can start this 10 Day Challenge watch what happens to your stress level.

Here’s how to get started…


  1. Bedtime ritual.¬†For the next 10 days before you go to bed, write down 3 things you are grateful for that day. Tuck this note in your pillowcase. Leave it and add another note the next night until your last day. Try to write these down at the same time every night to create ritual. Rituals create safety and the process reprograms the mind-body to feel relaxed and good. On the 11th day, go ahead and gather all your notes. Put all of them on one palm and place the other hand over them. Close your eyes. Ask what you should do with the notes. The first thing you receive, do it and don’t question whether it makes sense or not. Then have fun with this project!¬†
  2. Morning ritual.¬†As soon as you wake up do this deep breathing meditation for 5 minutes for the next 10 days. Use a timer so you don’t have to think about it. The time starts once you are in position and ready to do your breathing practice. Stay lying in bed. Close your eyes. Place dominant hand over your heart and the other hand over your belly (above belly button/Solar Plexus). Take a deep breathe through the nose and out the nose for one cycle to begin.TIP: When you inhale, expand the belly out. The exhale, the belly goes inward towards the back of the body.¬†As you make your next inhale through the nose, you’ll repeat quietly in your mind¬†Sat (Truth),¬†then on your out breathe through the nose quietly in your mind say¬†Nam (Identity). You’ll continue this meditation of breathing deeply in/out through the nose, and hear the words Sat Nam in your mind until your timer goes off. When you’re done, check in with your mind-body-energy. Take notes each day about your experience. Enjoy the rest of your day!
  3. Olfactory (smell) sense.¬†Use aromatherapy to reduce anxiousness for the next 10 days. Essential oils stimulate the part of the brain (limbic system) that supports the functions of our feelings, memories, motivation, learning, and smells. It’s highly effective if you are looking for fast results. Find a quiet, relaxing space to begin using your oils. Choose from lavender, chamomile, rose, ylang ylang, or bergamot for your next bath, spray some on your pillow for good sleep, use a diffuser in your room to create a relaxing environment, add to lotions, rub the oil in your hand and inhale deeply, or rub it on the souls of your feet for inner peace and calming effects.¬†TIP: Only use a plant based oil like DoTERRA.

Ok, so I’ve got you started! You’re going to do all 3 for your 10 day challenge. This should be fun and relaxing. The strategies are not to replace any medical advice. Please consult with a medical professional if you need further assistance.

I’d love to know how this challenge is going for you. Please comment below.

Happy relaxing!




Inner Wisdom Can Improve Your Mood

Did you know that getting clear about your goals or creating a vision board can help you feel more confident, improve your mood, and increase your intuitive skills?

It’s true. I’ve done this practice over and over and I continue to deepen my understanding of who I am, why I was born, and what choices I can make to feel good about myself. And, I want the same for you. I hear from clients a lot who struggle with self-esteem and high levels of stress that they don’t know where to start. Well, in simple terms…you got to slow things down and create a lifestyle of self-care and love. While I know it’s not easy, and trust me, I’ve been on this journey my whole life trying to heal myself and to love myself. And while it’s not an easy task to take, the reward is much greater then the sickening feeling of feeling lost, stressed, and alone.
When I decided to enroll in the “School of Life” (that’s¬†what I call it), I made a commitment to keep moving forward¬†in my soul’s journey even when things go to shit. Because there are plenty of fun and peaceful moments that I think, “I’m so glad to be alive!” A while back, I created a guidebook on how to master your intuition and raise your vibrational level that I’d love to share with you.
You can go in many directions with this guidebook, like:
  • How to simplify your life and find balance not perfection
  • Creating more happiness by first using your intuition and imagination
  • Trust in your inner wisdom so you can accept that you are worthy
  • Give yourself permission to just chill…you don’t have to please everyone to be liked or lovable
  • Your sensitivity is your gift, not a curse
  • [This is for you to complete: How can this guidebook change the direction of your life?]
I hope this guidebook brings some value to your life! Please let me know what you got out of it! What examples when using your intuition made your life easier? Comment below.

How to Heal Yourself With Sound Healing


Get access to download my 5 minute sacred sound meditation HERE.

I intuitively create weekly sacred sound meditations using crystal singing bowls, Tibetan bowls, rattles, and any other ancient tools that I’m guided to use to help people who want to go deep into vibrational healing and shift their frequency so they can connect to self and consciousness without judgment, improve confidence, create inner peace, deep relaxation, and calmness.


Meditation Guide

1. Listen with earphones.
2. Get in a comfortable position.
3. Set your intention.
4. Three to five deep, slow breathes to relax the body.
5. Unplug and honor this time ONLY for YOU.
6. And Tune Up.
7. Enjoy!

Today’s sacred sound instruments and¬†healing benefits:

(1) Crystal singing bowl + tingshas + Rose Quartz

E note-resonates the 3rd Chakra, Solar Plexus. This addresses your digestive system, nervous system, fear, phobias, and anger feelings. It holds us back.

Rose quartz wind chimes. The chimes are symbolic of angels and peaceful energy. While the Rose Quartz represent love, compassion, and gentleness.

Tingshas-used at the beginning and ending of the meditation.

To help set my intention for today’s meditation, I used the Soul’s Journey cards by James Van Praagh to guide me. I pulled, Grief-I understand that losing something is an opportunity to appreciate it.
Allow today’s meditation to help you align with¬†your Soul’s path to identify that you are growing. Life is not one sided, including the grief process.
What do you imagine your life to be like if you could go deeply into grief? Would do you imagine your vibrational level to be?
Set aside 10 minutes once a week to journal your responses to this weeks meditation and the inner journey questions. Notice what shows up for you.
Use all your senses (sound, touch, taste, sight, intuition, smell) to help bring about that frequency of the opportunity to be clear about your grieving process. See how that changes your day, the next day, and after that.
Begin to visualize or imagine where you want to go. Take a deep breath, and sense how you can use today’s sound healing to help you stay connected with the person or thing you lost.¬†During your meditation, your senses will be¬†heightened and you may see colors, shapes, sounds, images, feelings, memories, and unconscious experiences that will be brought to your consciousness.
Do you have any suggestions or areas¬†you’d like me to further explain? Please comment below.¬†Share your experience about¬†today’s meditation in the comments section below.
Bye for now,

5 Spiritual Self-Care Practices

Aww, vacation life! Doesn’t the view look so chill¬†and relaxing? I want to share my 5 go-to spiritual self-care practices. What’s the difference between the traditional meaning of self-care and a SPIRITUAL self-care practice? The biggest difference is in the intention. The spiritual practice is connecting with your highest self and heart center (Heart Chakra).



  • Achieving a higher vibration of positive energy. Body-mind-soul are in harmony.
  • You’ll have the capacity to access your intuitive voice effortlessly.
  • Self-growth to find inner peace, forgiveness, and compassion towards yourself and others.
  • Inner-kindness that inspires you to be more loving than fear-based.
  • You become friends with your Ego aka your “frenemy.” Let your ego give you the courage and strength to make more meaningful choices vs. putting yourself down, being jealous, or victimized.


  1. Meditation-my personal favorite is Vipassana meditation (YouTube has some good ones). Another is a loving kindness meditation. There are so many different ways to practice meditation, and if you’re first starting out, try a guided one. When I first started, I only did guided meditations because my mind would not stop wondering and I would just give up. So don’t stop, just keep practicing. And, schedule it on a specific day, time, and location each time. That way your mind and body associate this time and space as a safe and uninterrupted time. Practice: begin with a 15-minute guided meditation.
  2. Grounding exercises-help you to harmonize your mind, body, and soul. A good way to visual what this means is to imagine an olive tree and the roots are growing into the ground so that it can’t move. The grounding work is your foundation of a strong and healthy path to accessing your 6 senses (sight, sound, taste, smell, touch, intuition) so that you can stay present. It helps you connect to your feelings and to just BE versus doing and analyzing. This channels your awareness to access higher levels of consciousness. A great space to ask Spirit, God, Universe, whatever you call a higher power for wisdom and guidance.¬†Practice: I love breathing exercises because it’s easy, and I don’t even realize that I block out distracted thoughts. A good one to start with is the 8-6-5 count. You inhale for 8, hold breath for 6, then exhale for 5. You do this in cycles of three. If you find the count difficult, adapt it to a comfortable count.
  3. Sacred Sound-yes, love this one too! I play my crystal bowls so that I can tap into a higher level of consciousness. The vibrations are so calming and soothing. I feel an angelic presence whenever I use sound, including using my voice. I will sometimes use my voice while I play the bowls so that I go deeper into a trance and get tuned with my higher self. I invoke angelic messages, comfort, and just a feeling of goodness. Practice:Play or listen to sacred sound. *In case you don’t have crystal bowls or any instruments that will assist you to¬†access a higher level of consciousness, there is free sound healing YouTube channels to listen to (search 963 Hz, 432 Hz binaural beats).
  4. Automatic writing-journaling is super fast way to find your spiritual path. You just allow yourself to be free to write whatever comes out of you. Don’t judge what you write and stop if you get uncomfortable. Then go back and start free flowing in your journal. Practice: Write for at least 5 minutes without stopping. Even if you think you’ve run out of thoughts to write just keep writing and don’t let your pen lift up. Time yourself and make sure you plan to not be interrupted. The best time is first thing when you wake up. Make sure to ask questions and get clarity. Then put it away and see how you feel. Let it go, and re-read it 3 days after. See any synchronicities.
  5. Creative visual activities-have fun with coloring, cutting up pictures and creating collages, cooking with foods that have vibrant colors, or mixing up plants to create a beautiful centerpiece. These activities remove analytical or intellectualizing thoughts. When you are feeling free and creative, you feel more relaxed and open to positive messages from a higher awareness. The whole idea for this is to have fun, don’t judge or worry if you’re doing it write. You can do that with other things (lol) but not with your creative process. Practice:¬†find some magazines or go on the internet and find beautiful pictures and create a vision board of your spiritual or higher self. Put it somewhere where you will see it everyday. Let the power of positive persuasion manifest a life that is full of spirit and fun!‚Ä®I hope you found this useful.

I’d love to hear your comments. Share what spiritual self-care practices you do. The more tips we share with each other, the more we can spread love… ¬†‚Ä®‚Ä®If you’d like to join my mailing list to receive more tips and goodies on how to make your life full with love, ease, and fun, sign up below. By signing up NOW, you’ll get a free downloadable gift sent to your inbox!

Use of Honey & Cinnamon to Fight a Cold When Pregnant


If you are trying to fight a cold and you do not want to take an over-the-counter medication because you are pregnant or you just prefer a natural remedy, try this recipe to fight your cold. I made this earlier today and I feel sooo much better!

Benefits if Cinnamon and Honey

1. Immune system boosters.

2. Protects the body from bacteria and viral attacks,

3. Helps to clear the sinuses.


You will need a warmer or pot.

4 cups water

1 Lemon-I sliced one large lemon and squeezed it into the water.

2 Cinnamon sticks.

2 Green Tea Decaffeinated bags

Add honey per cup

*make adjustments according to your preference*

Drink 3 cups a day.

Note: always consult your OB/GYN for safe ways to fight a cold when pregnant. This recipe is not to replace medical advise or medical attention.

5 Benefits: Guided Imagery for Stress Relief


Guided imagery for stress relief is a mind-body technique that allows for your senses and memory to engage your imagination to help you relax and clear the mind. Involves the use of healing ideas, images, and metaphors. Stress is a common and natural experience that everyone goes through. Nevertheless, if you struggle with bottling up your emotions or feeling overwhelmed, the stress may eventually manifest itself into panic attacks, anger, burnout, depression, or physical pain. Guided imagery is natural and safe which can produce profound results for your mind, body, and soul. It allows you to deeply connect to yourself to help you find inner peace, relaxation, self-compassion, and a sense of personal control. Ideal for the overactive thinker, skeptics, difficulty meditating or relaxing.

5 Benefits:

1. Knowing which of your senses (sight, sound, taste, touch, smell, intuition) can help you to change your response to stress. Guided imagery allows you to tap into your dominant sense (s).

3. To seek instant release, healing, and comfort (you do not have to be under a high amount of stress to enjoy the benefits).

4. You may find guided imagery easier than meditation as it requires less discipline and skill levels.

5. You will go away feeling refreshed, alert, and at peace. This is a great way to create or maintain balance and harmony!

Additional benefits may include deep relaxation, motivation, healing, clarity, pain control, trauma recovery, boosts immune system, decreases stress & anxiety, aids in preparing for a performance/public speaking, habit disorders, and lifts mood.