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  • Alignment

    You can create the life you want, set boundaries, love your people, your work and yourself better, and make decisions with confidence, all from a place of strength and clarity. In this module, we discuss how living in alignment is a powerful concept that can transform your life and empower you to create the reality you desire. Living in alignment means finding harmony between different aspects of your life, such as your values, goals, relationships, and personal well-being. When you are in alignment, you experience a deep sense of congruence and purpose, allowing you to navigate life with strength, clarity, and authenticity. By understanding yourself and getting to know the real you, your most heartfelt desires, you gain clarity on what truly matters to you. This clarity becomes a guiding compass that helps you align your choices and actions with your values and aspirations. With alignment, decision-making becomes more intentional, empowering you to move towards the outcomes that resonate deeply with your authentic self. Living in alignment liberates you from societal expectations and the burden of "shoulds." By embracing your authentic self, you release the need to conform to external pressures or societal norms. You become attuned to your own desires, values, and passions, and can confidently chart your own path. "The No Train" becomes a powerful tool as you learn to say no to commitments, relationships, or activities that do not align with your true essence, making space for what truly serves your growth and happiness. In the pursuit of alignment, you have the opportunity to design a life you love. By understanding what truly resonates with you and limiting what no longer serves you, you create space for meaningful experiences, relationships, and pursuits. Alignment helps you identify and prioritize what brings you joy and fulfillment, allowing you to craft a life that aligns with your unique aspirations and values. It enables you to live with intention and purpose, pursuing the things that truly matter to you and letting go of what no longer contributes to your well-being. Living in Alignment is a transformative practice that can guide you towards a life of fulfillment, purpose, and joy. Deep Dive Replay

  • Food & Mood

    Did you know that your gut has a direct effect on your emotional well-being? A worried brain can affect your stomach and intestines, and a troubled gut can send distress signals to your brain, causing you to feel stress, depression, or anxiety. This module will introduce you to how the foods we eat can be used to help improve your mental and emotional well-being. Five Brain Foods That Support Your Mood: Deep Dive Replay Resources This Is Your Brain on Food by Uma Naidoo MD What to Eat for Optimal Mental Health The Foods To Eat For Better Mental Health 8 Go-To Foods This Nutritional Psychiatrist Eats For Better Brain Function

  • Rest

    We often view life as if looking through the window of a speeding car. Rest is the scenic route through life, begging you to slow down and fully live. Rest is not simply pushing the pause button on your day. Rest is not merely taking a break. Rest is about replenishing, restoring, renewing, recovering, rebuilding, regenerating, remolding, and repairing. Rest begins with Re- prefix. Requires us to go back to a prior state. Its a second chance. Its an opportunity to put back in order anything that has shift out of alignment. YOU CAN EITHER MAKE TIME FOR REST OR IT WILL TAKE THE TIME IT NEEDS. THE CHOICE IS YOURS. Quiz: What types of rest do you need? Deep Dive Replays The Seven Types of Rest Download the chart linked below for a chart of the types of rest, how to know when you're depleted, and how to restore in each area. Resources Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity by Saundra Dalton-Smith Rest Is Resistance: A Manifesto by Tricia Hersey Daring to Rest: Reclaim Your Power with Yoga Nidra Rest Meditation by Karen Brody

  • Attachment & Healthy Relationships

    Deep Dive Replay Resources Books on Attachment and Friendship Platonic - https://www.amazon.com/Platonic-Science-Attachment-Make-Keep-Friends/dp/0593331893 Books on Attachment and Romantic Relationships The Power of Attachment - https://www.amazon.com/Power-Attachment-Lasting-Intimate-Relationships/dp/1622038258 Attached - https://www.amazon.com/Attached-Science-Adult-Attachment-YouFind/dp/1585429139 Podcast Episodes Why We Love the Way We Love: Attachment Styles with Dr. Becky Kennedy How to Fix Our Loneliness with Dr. Marisa G. Franco How to Improve Any Relationship: The 4 Attachment Styles You Need to Know & Tools to Become More Secure Resources to Use When You're Interested in Beginning/Continuing Healing Work Around Attachment & Reparenting How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self How to Meet Your Self: The Workbook for Self-Discovery Happy Days: The Guided Path from Trauma to Profound Freedom and Inner Peace Reparenting Reparenting is a process of caring for ourselves in ways that we needed as a child but didn’t get. It begins with witnessing your experience as a child and learning about what needs you have that are still unmet. Then you can begin to ask yourself how you can find ways to meet those needs. This may look like learning to speak to yourself in a kind way, beginning to allow yourself time for creativity and play, or learning to set healthy boundaries. This healing work can be difficult if you had a traumatic childhood. Allow yourself space and time to grieve and process. It may be helpful to seek the help of a therapist. Reparenting Through Practice the 4 S’s with Yourself Safety – How can I provide myself with a safe inner and outer environment? Examples: committing to weekly therapy sessions, daily practices to regulate my nervous system and release stress, advocating for myself (work, doctors, relationships), practicing sleep hygiene, creating a home environment that feels comfortable and safe, eating healthy food and taking supplements that make me feel confident in my ability to care for my body, etc. Seen - How can I help myself feel seen? Pay attention to my emotions, both positive and negative, honoring my emotions instead of pushing them away. Get curious instead of judgmental or self-shaming. Soothed – What do I need, and how can I sooth myself or find soothing? spiritual practices, meditation, connecting to a friend, partner, safe person. Soothing self-care tools like warm bath, weighted blanket, swinging in hammock, comforting music, massage, touch etc. Secure – When we practice providing our inner child parts Safety, being Seen, and being Soothed, we begin to establish a secure attachment with ourselves and can then begin to become more securely attached in other relationships.

  • Movement

    Movement can help our mental wellness through building resilience, courage, and a sense of calm and connection. Not only does movement allow us to access joy it also changes systems in the brains that make you become more resilient to trauma and stress. Through an elevation and release of hormones and specific proteins, exercise helps us feel more hopeful, optimistic, energized, and happier. It supports us with addiction and grief. Through a regular movement practice, you can promote and protect your emotional wellbeing. Deep Dive Replay Resources Podcast Episode - Being Well - The Joy of Movement with Dr. Kelly McGonigal Podcast Episode - Basecamp - Kelly McGonigal, Ph.D How to Use Movement as Medicine Book: The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage

  • Self-Compassion

    As defined by Kristen Neff, there are 3 aspects of Self Compassion: Self Kindness - Being gentle and understanding with ourselves, rather than harshly critical and judgmental. Common Humanity - Feeling connected with others in the experience of life, rather than feeling isolated and alienated by our suffering. Mindfulness-Holding our experience in balanced awareness, rather than ignoring our pain or exaggerating it. We must achieve and combine these three essential elements in order to be truly self compassionate. When we experience warm and tender feelings toward ourselves, we are altering our bodies as well as our minds. Rather than feeling worried and anxious, we feel calm, content, trusting, and secure. Self-kindness allows us to feel safe as we respond to painful experiences, so that we are no longer operating from a place of fear. Deep Dive Replay Radical Compassion Workshop Replay Cultivating Self-Compassion on the Mat with Dianne Mancus Resources Radical Compassion RAIN Meditation with Erin Hinz Radical Compassion PowerPoint Book: Self-Compassion: The Proven Power of Being Kind to Yourself Workbook: The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive Book: Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN

  • Boundaries

    Deep Dive Replay Resources Books: The Book of Boundaries: Set The Limits That Will Set You Free: Melissa Urban - https://www.amazon.com/Book-Boundaries-Limits-That-Will/dp/0593448707 Set Boundaries, Find Peace: A Guide to Reclaiming Yourself - Nedra Glover Tawwab - https://www.amazon.com/Set-Boundaries-Find-Peace-Reclaiming/dp/0593192095 How to Do the Work - Nicole LePera - https://www.amazon.com/How-Do-Work-Recognize-Patterns/dp/006301209X Podcasts: We Can Do Hard Things: How to Say No: Boundaries with Nedra Glover Tawwab - https://open.spotify.com/episode/5tg8x6CNdQiK7dVlQSZxF1?si=c0e9a8b329ba4b66 We Can Do Hard Things: How to Set and Hold Boundaries - https://open.spotify.com/episode/0wmCHhjon9FjYtu8U2EQPt?si=adf05ced25594696 Cathy Heller Presents: Alex Elle on Self Love, Boundaries & Breaking the Cycle of Trauma - https://open.spotify.com/episode/7ppUF5Tj6lEc5OaUTa89Kk?si=89df01a753004882

  • Hygge

    Hygge, (hue-guh or hoo-gah) is a Danish lifestyle concept of comfort, contentment and simplicity. It has been referred to as a 'coziness of the soul' where one incorporates this concept both into their external and internal space. It is an intentional way of life, designed to encourage togetherness, joy, and appreciation. Hygge can be practiced through creating a physical environment that invokes a sense of comfort, serenity, coziness and simplicity. It also cultivates a mindful approach to savoring the small things in life which bring us joy, gratitude, ease and connection. It is taking time out of the daily rush to spend time with yourself or the people you care about. Click here to download a guide we created for you - All About Hygge

  • Yoga

    Mind-body techniques such as yoga help you increase awareness of sensations in the body and stay more focused on the present moment. Yoga helps relieve stress and offers countless health benefits by reducing the stress response of the sympathetic nervous system and reducing levels of the stress hormone, cortisol. The practice enhances resilience and improves mind-body awareness, which can help people adjust their behaviors based on the feelings they're experiencing in their bodies. Yoga is often mistaken for complicated poses that require flexibility and a specific body type, but it can be practiced by any one in any body. Featured Yoga Classes with Dianne Mancus Featured Yoga Classes with Silke Steg Featured Yoga Classes with Ashley Durant

  • Meditation

    Spending even a few minutes in meditation can restore your calm and inner peace. Anyone can practice meditation. It's simple and inexpensive, it doesn't require any special equipment, and you can practice it wherever you are. Meditation teaches us to calm the mind, develop concentration, and increase awareness. With greater awareness of our thought patterns and emotional habits, we learn how to relate to ourselves and our circumstances in a more objective, compassionate, and skillful way. This helps us engage in life more completely. It teaches us to understand and work with our emotions and break our habit of reactivity. Meditation Deep Dive Replay

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