Why Journaling is Nourishing to Your Soul

The mind, body, and soul are one in the same. They work fluidly to equip you with the greatest tools you need to be successful, happy, and healthy. What happens when your soul is lacking nourishment? Your body and mind get dragged down, worn out, and weaken. It’s time to revamp your soul with a little journaling!

Journaling doesn’t have to be boring. Part of nourishing your mind and body is ensuring your soul is happy too. Here are a few ways to stay on track to nourishing your soul!

The first step to nourish your soul through journaling is to purchase a journal! Local bookstores will typically carry lined journals as well as unlined blank journals, which are perfect for sporadic thought-jotting entries! It’s all about preference. Choose what makes you happy!

Write in your journal for a minimum of 5 minutes per day. That’s it! Turn on the soft music, grab your journal and your favorite pen, and write what you feel.

Write the thoughts in your mind, project them onto the paper, and gain a perspective that you have been missing out on, a different view into your world. Escape your thoughts, good and bad, and know that your journal is your space, your nonjudgmental ear, and your sacred place. Journaling is soul-food! Feed your soul what it craves- happiness, clarity, nourishment, and peace!

After writing for 5-10 minutes, reflect on your journal entry, send the thoughts away, close your book, and put it up until the next day. Journaling is one of the most effective ways to let go of your problems, release your negative thoughts, and be at peace. Nourishing your soul and sending happiness to your mind will give your body the strength and health it needs to prosper.

What are you waiting for? Grab a journal, a ballpoint pen, and a glass of ice water and start journaling. Your soul will thank you later!



8 Ways to be Mindful at Work

How often do you take time off work because you aren’t feeling well? A recent study of American workers found that, even though more companies are offering corporate wellness programs, disengagement at the office costs in the U.S. are $550 billion each year.  Work-related stress adds an additional $300 billion.  However, there are new studies showing corporations are implementing strategies that improve employees’ wellbeing and productivity.

Here are eight (8) ways to be mindful at work.

  1. Do a five-minute favor for someone. Volunteer to help another employee.  This helps you get away from your desk and help and interact with someone.
  2. Hide your phone by putting it in your desk drawer.  Even if you aren’t using it, when you look at your phone, it hinders your ability to focus on your work tasks.
  3. Take a break before lunch. Taking a break mid-morning is an opportunity to clear your mind.  It will help break up your morning and helps with feelings of overwhelm.
  4. Let yourself procrastinate. It is okay to procrastinate once in a while.
  5. Get up from your desk and take a 10-minute walk.
  6. Talk to your coworkers.  It is a good idea to socialize with your coworkers.  It allows you to take a break from your tasks.
  7. Do a 5-minute meditation or deep breathing exercise.  This allows you to relax and clear your mind.
  8. When you are ready to end your day, do it. If you work longer than you are mentally able to, you won’t be as productive.


By implementing these eight (8) ways to be mindful at work, you will find that you’ll be less stressed and more productive.  This is a general rule of thumb in being productive: After 90 minutes of working on a task, take a break.

Mindfulness: Why You Need It

How often do you find yourself faced with an increasing amount of distractions or multi-tasking to get everything done at once?


What is Mindfulness?

Mindfulness is a mental state achieved by focusing your awareness on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and relaxing your body.

Mindfulness is your ability to be fully present, aware of where you are and what you’re doing, and not over reacting or feeling overwhelmed by what’s going on around you.

One approach to mindfulness

Meditation begins and ends in the body.  It involves taking the time to pay attention to where you are and what’s going on, and that starts with being aware of your body. This act can be calming, since your body has internal rhythms that help it relax if you give it a chance.


Who should practice mindfulness?

Anyone can begin a mindfulness practice. There are no barriers. It doesn’t matter how old you are, what your physical ability is, and if you’re religious or not.


How do you practice mindfulness and meditation?

Mindfulness is available to you in every moment, whether through meditation, yoga, or mindful moment practices like taking time to pause and breathe when the doorbell rings instead of rushing to answer it.

5 Basics of a Mindfulness Practice

Mindfulness helps you put some space between yourself and your reactions, breaking down your conditioned responses. Here’s how to tune into mindfulness throughout the day:

1.Set aside some time. You don’t need a meditation cushion, bench, or any sort of special equipment to access your mindfulness skill. You do need to set aside some time and space.

2. Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: you’re aiming to pay attention to the present moment, without judgement.

3. Let your judgments roll by. When you notice judgments arise during your practice,  make a mental note of them, and let them pass.

4. Return to observing the present moment as it is. Your mind may get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.

5. Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.


That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The secret is to just keep doing it. Once you are consistent, it will be easy.




6 Strategies for Improving Your Emotional Wellness

With the passing of fashion icon, Kate Spade today, I want to share how depression is a real thing!  And not just depression, post-partum depression is real too.  I experienced postpartum depression after my daughter was born.


What is emotional wellness?

Emotional Wellness implies a person’s ability to be aware of and accept their feelings, rather than denying them.  Emotional Wellness is having an optimistic approach to life, and enjoy life despite its occasional disappointments and frustrations.

According to NIH, Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times.


Six Strategies for Improving Your Emotional Wellness

  1. Brighten your outlook – It is said that people who are emotionally well have fewer negative emotions and are able to bounce back from life’s difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.
  2. Reduce your stress – Everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most. But if stress, chronic stress lasts a long time, those changes become harmful rather than helpful. Learning healthy ways to cope with your stress can also boost your resilience.
  3. Get good quality sleep – To fit in everything you want to do in your day, you often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.
  4. Strengthen social connections – Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.
  5. Cope with your loss by surrounding yourself with family and friends – When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.
  6. Be Mindful – The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. This means not living your life on autopilot. Becoming a more mindful person requires commitment and practice.

To your health and happiness,


5 Steps for Spiritual Surrender

Are you having a difficult time conceiving?

Are you struggling with a health issue?

Are you waiting for a promotion?

Whatever the situation you are in, ask the Universe for help.

My mentor, Gabrielle Bernstein, author of May Cause Miracles, The Universe Has Your Back, Judgment Detox, came up with these 5 Steps for Spiritual Surrender while she was struggling to conceive a child.

She states that when we control our situation, it creates resistance to alignment.  She mentions that we want to take a step back and let the Universe take the lead.  We want to realign and get connected with the Universe and let go of the situation.


5 Steps for Spiritual Surrender

1, Take your hands off the wheel through prayer – I want to pray for what is the highest good for all.

2. Focus on what is thriving. Focus on what is already thriving in your life. Get realigned and get connected.  Stop focusing on what you think you need.

3. Obstacles are detours in the right direction. Awaken and get connected to your truth.  Love yourself more.

4. Ask for a sign. Ask and you will receive.  Thank the Universe for showing you a sign that you’re heading in the right direction. Allow yourself to get into wonder and magnificence of guidance that is within you – that is when you really start living. Ask and listen for a sign.

5. When you think you surrender, surrender more.


I call upon the highest power to enter into this space today.

Thank you Universe for taking from me what I am now willing to give away.

Think of the thing you’re holding onto and offer it up.

Where would you have me go?

What would you have me do?

What would you have me say?

And to whom?

Thank you Universe for taking this.

Lots of Love,



Five-Minute Meditation

So, you may not have 15-20 minutes to meditate.  How about five minutes daily? First thing in the morning is a good time.

Why is meditation good for you? Meditation reduces anxiety levels up to 22% according to research by Social Cognitive and Affective Neuroscience.

Anyone can do it.  The more consistent you are, the easier meditating will get.

This is what you need to do. First, get a timer, a journal and pen, find a quiet room with dim lighting.  Sit straight up in a comfortable chair with both feet on the floor.  If you haven’t already, remove your shoes..

Minute 1 – Breathe deeply. Rest your hands on your thighs with your palms up.  Close your eyes. Take a deep breathe.

Minute 2 – Find your natural pace.  You don’t need to count, allow your breathing to fall into an easy rhythm. Pay attention to what your breathe feels like. Tune into your body. Feel your body relaxing – softening.

Minute 3 – Stay focused. Continue to be aware of your breathing. If random thoughts pop into your head, don’t push them out.  Instead, imagine each one as a harmless floating cloud.  This visualization helps you to acknowledge your worries without responding to them emotionally. If a thought still doesn’t drift away, jot it down in your journal. Go back to meditating.

Minute 4 – Relax. Release your focus on your breathing.  Remind yourself that there is nothing to do, change, or fix.

Minute 5 – Give thanks. Think about something that you’re grateful for. When you’re ready, open your eyes.

Do this quick meditation every day.

To your health and happiness.








How to Cleanse Your Mind of Negative Thoughts

Often times, negative thoughts can creep into our day-to-day life and cause a little bump in our lives. Negative thoughts can affect our drive and ability to navigate through life’s tasks as fluidly as we’d like. Negative thoughts can affect sleep, motivation, productivity, emotional strength and stability. Negative energy can pull you down, and the unconscious mind works in such powerful ways, to diminish our happiness and make us feel poorly about certain things in our life. If you’re feeling down or overrun by negative thoughts, read on for some guidance on overcoming this obstacle.

The most effective way to cleanse your mind of negative energy is finding the source of your unhappiness; more-so, the root of what is directly causing these negative thoughts to surface. Ask yourself, what is causing me to have these negative thoughts? Your happiness lies in the solution to your answer.

Find a quiet place to sit and reflect. Close your eyes and identify the root of your unhappiness. Allow your thoughts and feelings to reflect how this thought is affecting you. How does it make you feel?

At this point, decide what you would like to replace your negative thought with. Perhaps a word or phrase, an action, or a happy memory. Feel yourself releasing the tension and negative thought from your head to your toes. Visualizing the tension exiting your body and replacing that space with positivity is the key to permanently ridding yourself of these negative thoughts.

Soak it in and let it absorb the empty space of negativity that has left your body. This takes time, perhaps as short as 3 minutes, or as long as 8-10 minutes. However long it takes, ensuring you have completely detached from the negative thought is important. Any stranded thoughts can resurface into the negative energy you are working at resolving.

Print out this post and leave it on your refrigerator. Anytime you feel negative energy creeping your way, commit to this quick yet effective guideline to cleanse your mind!

5 Minute Meditation for Stress Relief

Feeling stressed, tired, or worn out? Don’t have time to attend yoga or don’t have a sitter for your little ones? No problem! This 5-minute meditation plan is exactly what you need to get your day back on track! Stress is normal. It happens to all of us! It’s just a matter of how you relieve that stress, and I’m here to give you a simple and effective way!


  1. Find a quiet place where distractions are nonexistent. For the next 5 minutes, your focus needs to be solely on the meditation.


  1. Take a seat on the floor, bed, chair or couch. Cross your legs, leave them straight out, or lay down. The key is to not disrupt the meditation with movement. The most comfortable position for you is ideal. For the next 5 minutes, you will get lost in your meditation and movement would disrupt the tranquility.


  1. Select your background music (waterfalls or soft piano music is a great choice) and add a few drops of lemon and lavender essential oil to your diffuser.


  1. Set your timer to 5 minutes. That way, you don’t need to wonder when the 5 minutes are up- your timer will do that for you!


  1. Begin your meditation. Close your eyes and relax. Visualize the stress and tension exiting your body from your head to your toes! Clear your mind of all thoughts, focus on your breathing, and letting go. Make sure to keep your eyes closed for the entire meditation, just don’t fall asleep! Do this for 5 minutes until your timer goes off.


  1. After your meditation, slowly get up from your quiet spot and enjoy a glass of refreshing lemon water. You are renewed so freshen up!


Meditation is the perfect tool to redirect your body and bring you back to the present. You can meditate for the first 5 minutes of your day, after a long days work, or during your lunch break. You can do this meditation on vacation, in the parking lot of your favorite store, or your work. As you become more familiar with your meditation, feel free to increase the time from 5 minutes to 10 or 15 minutes!

By spending 5 minutes redirecting your body and mind to ease stress, you are increasing your mental and emotional strength, determination, and drive. There’s a wonderful feeling about a mind and stress cleanse! The beauty is, as simple and short as this meditation seems, the benefits of a quick 5-minute meditation are astounding. Give it a try yourself!