BEmpower Women Edition #3

BE mpower THE MAGAZINE FOR WOMEN June - July 2022

Show Up For You

TO KEGEL OR NOT TO KEGEL

F.E.A.R & COURAGE

TABLE OF CONTENTS 06 Women Who Empower 11 Fashion & Beauty 15 Nutrition and Fitness 25 Women's Health 32 Business & Professional 42 Female Sexuality 48 Emotional Health 60 Women Empowerment 68 Coaching & Lifestyle 71 Family & Relationship 81 Healing with Energy 84 Horoscope

787.404.4355 | bempowerwomen@gmail.com www.bempowerwomen.com

Editor's Message Nancy Rivera President of Family Secret Helpers - Founder of their Projects Master Coach & NLP -Motivator- Author - Host & Producer of Podcast -Events

What is self-love Self-love is the relationship we have with ourselves. It is knowing and accepting ourselves as we are. It does not imply that we think we are perfect, but that we can also recognize ourselves in imperfections without ceasing to value ourselves.

Self-love is being aware that something is hurting you and not wanting that for yourself, trying to take care of yourself, and prioritizing yourself.

Self-love and self-esteem Having self-esteem and self-esteem are closely related, but they are not exactly the same. Self-esteem is nourished by the value we give to all dimensions of our lives. Self-love goes one step further: it is the unconditional acceptance of our being. It doesn't depend on who we are or what we do. Loving you sets you free.

In neither case will we be talking about feeling superior to others, on the contrary.

When your self-esteem and self-esteem are good, you do not need to compare yourself with others, you are happy with who you are and what you have and you do not validate yourself through the difficulties or successes of others.

Why don't I have self-love?

Our way of relating to the rest and to ourselves is not innate, we have acquired it throughout our lives, especially during childhood and adolescence. We learn to love and love ourselves through our reference figures.

These are some of the situations that can devalue your self-esteem: In your family environment, your caregivers had little self-esteem and you grew up inheriting a way of treating yourself crossed by a low selfconcept.

That you suffered mistreatment by these people. Whether due to physical or psychological violence, absenteeism, coldness... You grew up feeling that you were not valued and that you were not important to the people most important to you.

Consequences if I don't have self-love Not loving you makes, over time, reinforce habits that are increasingly difficult to undo: Talk to you badly, invalidate you. You only criticize yourself, but you are much more: you have virtues, passions, memories, and a future to discover.

Believe everything they say about you. You measure your value through the opinions of others without questioning them. Revalue yourself, observe yourself, get to know yourself and you will gain confidence in yourself.

You resign yourself and bad habits and insecurities gain ground.

You demand too much of yourself. This is also not the best thing you can do for yourself. You can always do more and better, there never comes a point where you value yourself and recognize how far you've come. If you don't love yourself, if you don't have self-esteem, you will never be enough for yourself.

What happens if I don't have self-esteem is that I feel more insecure, and alone, with constant fear, shame, and guilt. This state of vulnerability exposes them to more abuse because the person does not believe they have the right to be respected and valued.

Benefits of loving you People with self-esteem tend to have more well-being, self-esteem, and happiness. They are not afraid to express their emotions and connect with their bonds. They enjoy better emotional stability and dare to venture and succeed. They give the best they have without it becoming a demand and without an inner voice that fears and threatens itself with failure.

Their priority is to grow as people and take care of their health (mental and physical), allowing themselves to do everything they enjoy. They accept their imperfections, manage their emotions well, take responsibility, and can set limits.

The benefits of gaining self-esteem sound good, right? It takes time to learn how to have good self-esteem and hug yourself with love, and it may be necessary to go to therapy and let yourself be accompanied by a professional. Anyway, here are some tips to get you started on the road.

✓ Let yourself be taken care of ✓ Reorganize your priorities ✓ Adapt your demands ✓ Get to know yourself Perhaps until now you were criticizing yourself and seeing some aspect of yourself as negative. Try to analyze it, maybe you see as an imperfection something in you that could be a skill? Your being is full of features and precious that you can explore. Turn around what happens to you when you don't have self-love. Live new experiences and see how great you are.

Thanks for your support! Enjoy!

With love,

Women Who Empower

What does my dental health have Ani Papazyan Guest Columnist

to do with the pain in my neck?

Did you know that since the pandemic started dentists have seen a rise in jaw clenching & grinding? This is a very common habit with about 45% of dental patients clenching their jaws while they sleep. Out of this group, 22% more women clench their jaws than men.

There are a few main reasons that this affects more women than men. Some of the triggers for this condition are stress and anxiety or lack of sleep. In addition, women experience this problem as a result of hormonal changes.

The consequences of this are not only excessive wear on your teeth and dental work but a list of other secondary symptoms.

Okay, so what about your neck pain?

Probably, the number one secondary symptom related to these dental habits is neck and shoulder pain. You might also experience headaches, earaches, and the obvious one, jaw pain.

According to an article in, The National Library of Medicine, Scientific research has shown that due to hormonal fluctuations women are more likely to experience teeth grinding and clenching when they are premenstrual or postmenstrual. The hormones estrogen and progesterone have been found to be associated with both habits along with the symptoms that we are all more familiar with, irritability and mood swings. page | 06

“Pain is inevitable, suffering is optional” ~ Haruki Murakami

There are so many new things we’ve had to deal with the past couple of years. Now, this?

The good news is, now you know the symptoms and their cause, let's look at what you can do to get some relief!

Let’s start with addressing your hormones. The symptoms of PMS and PMDD are different for every woman. The only way to know what you will experience is to experience it. However, you can take steps to make sure your symptoms are as minimal as possible.

It’s important to keep in mind that not all women experience the same symptoms, so there is no one-size-fits-all solution. Here’s how some women have found relief from their pre and post-menstrual symptoms.

Eat a well-balanced diet: healthy protein, plenty of fruits and vegetables. Avoid processed foods, sugar, and caffeinated drinks.

To reduce stress, get out and move your body! Regular exercise is key.

Add meditation or mindfulness practice. Even walking can be a moving meditation Get plenty of sleep - Listen to a 15-minute guided sleep meditation to calm your nerves as you slip into a peaceful slumber.

Supplements and herbal compounds may help eliminate your symptoms. If you are under a doctor’s care and taking any medications, please consult your physician before starting any supplement or herbal regimen.

Over-the-counter pain medications can help the symptoms, but I encourage you to try some of the above suggestions first. Remember, these are lifestyle changes. You want to eliminate the cause of the symptoms, not just apply a temporary fix!

Next up…stress & chronic anxiety. I know, you’ve already been told by your family and friends that you need to relax, probably so much so that you’re tired of hearing it! It just makes you more stressed out.

While a little stress can be good for you, too much can lead to chronic pain.

As this continues, it can lead to the tightening of your facial and jaw muscles, as well as cause dry mouth. Stress inhibits the natural production of saliva. Lower levels of saliva can lead to tooth decay and oral infections.

All of these, are side effects of your symptoms. Add to that, the potential side effects of stress-relieving medications.

So now you know the primary symptoms, let’s look at the lesser-known, secondary symptoms .

My patients are always surprised when I release their jaws and their neck pain is relieved!

So how Does Jaw Clenching and Grinding Contribute To Neck Pain?

Jaw clenching and grinding can contribute to neck pain due to the muscles being overworked. It can also lead to headaches, muscle spasms, and increased sensitivity in the jaw and the muscles in and around the mouth.

The muscles connected to the tongue will become significantly shortened due to repeated clenching or grinding of the teeth. This overuse can lead to several symptoms such as a sore jaw, neck and shoulder pain.

Over time, the muscular contractions from grinding your teeth may lead to long-term muscle tension and inflammation in your neck. If you grind your teeth at night, you may notice morning headaches or a stiff neck.

Besides the muscles of mastication, these are some of the neck muscles that get affected by clenching & grinding: Sternocleidomastoid, Levator Scapulae, Trapezius, and Splenius Capitis Let’s look further into some solutions and treatments Now let us get into what steps can you take to help you ease and or eliminate your neck pain due to jaw clenching and grinding. The following steps are more commonly known.

Physical therapy: This is one of the most common treatments your doctor or dentist may recommend. It relieves pain and muscle tension by stretching, massaging, and strengthening the muscles in your face, neck, and shoulders.

Splint: A splint can help reduce symptoms by holding your mouth open and keeping your jaw in place while it heals from injury or spasms caused by clenching and grinding.

Nightguard: A night guard is a device you wear at night that gently discourages you from clenching and grinding your teeth.

Nerve block: This uses a local anesthetic to numb the jaw muscles to temporarily relieve pain and tension without surgery or other invasive treatment.

Botox: This drug temporarily relaxes the muscles in your face, neck, and jaw.

Tylenol: Tylenol is an over-the-counter pain reliever that will help with TMD, (Temporomandibular disorder), symptoms and also has antihistamine properties that can reduce dry mouth and relieve allergy-related symptoms

Natural approaches I suggest to my clients: Get enough sleep every night, and consider using mouth tape, a product often recommended by Dentists. This is what I use every night Here are just some of the benefits of mouth taping:

✓It improves your sleep ✓Better oral health ✓No more snoring ✓Nose breathing increases nitric oxide production, and may help lower blood pressure Do breathing exercises to relieve stress. Try the 4-4-4 breathing technique: sit in a comfortable position, inhale through your nose count of four, hold your breath count of four, and exhale through your mouth count of four. Repeat 3 times This technique (video) will help you relax the jaw muscles. Repeat as many times a day as you like for the best results If you are experiencing some of the symptoms I’ve discussed, I hope that you now feel like there is something that you can do about them! Perhaps some simple self-care solutions will do the trick or a visit to your wellness or healthcare provider will start you on your way to living - happy, healthy, and pain-free!

Website: https://laststop4pain.com/ Book an appointment YouTube Instagram Facebook

Fashion & Beauty

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Coco Styles Corporate Wardrobe Style Coach

Mistakes Women are Making with their Corporate Wardrobes Let’s be honest! No one is perfect when it relates to their style or having everything they want in their wardrobe. With many influencers, style blogs, and social media outlets, it can become overwhelming by some of the things we see.

Here are my top 5 style mistakes women make with their work wardrobes.

LOW CUT TOPS

When it comes to your tops and blouses, you need to pay close attention to the cut of your top.

You do not want to wear anything that shows entirely too much cleavage. Keep in mind that you are still in a professional environment, and your image does play a part in how you are perceived. Instead, wear a nice V-neck or even a classic button-up.

SHORT SKIRTS

Skirts and dresses above the knee are not appropriate pointblank in any office environment. They should fall at or below knee level, but I would suggest the fingertip test where you place your hands on your side and where your fingertips hit your shirt or dress should not be any higher.

Try something mid-length to be on the safe side.

ILL-FITTING CLOTHING

Clothes that are too tight or big can come off as sloppy, or dare I say sleazy, in an office setting, so be mindful of that. When it comes to clothes being too tight, keep in mind your body type. Most women do have hips and thighs. So, we have to pay attention to how clothes fit us. We do not want to cause unnecessary chatter in the office or risk HR talking to us about attire. Avoid this altogether! .

NOT INVESTING IN CLOTHES

Buying clothing of lower quality is just a waste of money, so your best bet is to invest from the beginning. Start reading the labels and touching the item. It's one of the ways to know if you like the quality of fabric and if it will be worth buying.

To end this short article, ask yourself this question. Are you making any of these mistakes with your professional wardrobe?

Coco Styles www.cocostylesny.com

@cocostylesny

page | 15

Nutrition and Fitness

Nutrition and selfcare -

’

what s the connection?

Alka Chopra, Registered Dietitian, Certified Diabetes Educator & Certified Intuitive Eating Counsellor

“Eating is a form of self-respect”…….Unknown”

Let me begin with a quick reminder about the real definition of self-care - The real definition of self-care is involving yourself in purposeful activities that are centered around your personal needs. Selfcare is also a sum of the wellness pillars i.e Physical, intellectual, environmental, emotional, financial, social, spiritual, and occupational. Further when it comes to personal needs “nutrition” is for sure at the forefront. Keep in mind that every person’s nutritional needs vary. They are different for a man and different for a woman; different for an adolescent and so on.

Good nutrition might not feel like a spa day or a massage but it had a direct impact on your mood, your gut, your energy levels, and your overall health in general. Hence nutrition must be an integral part of your self-care system. If you have not yet considered a self-care system, then you must think about it.

Now let’s talk about some factors that impact nutrition and how self-care fits in!

The dieting culture We have been surrounded by an unending supply of diets, thinness culture, deprivation diets, miracle diets, and definitions of a perfect body. Unfortunately, these messages have created a dieting culture that has impacted all of us in negative ways. A child as young as 2-3 years is also impacted by the way their parents comment on their weight and eating habits, and constantly nag them about their eating habits. Media messaging has made things worse and more confusing! The more you get entangled in these food deprivation messages the more you are damaging your relationship with food and your relationship with yourself. This then leads to distorted relationships in general having a negative impact on the quality of life. And this is not a great place to be in!

So, when I am saying self-care and nutrition are connected I am pointing you toward the various roles that food plays in our lives.

P hysiological: food provides nutrition to our body. Our bodies need nutrients to function well. And nutrients come from food. There needs to be a nutritional balance so the body can function properly.

S ocial: food gets people together. Whether it is a birthday, a wedding, or a funeral there is always food.

Psychological: Food is used to express feelings of love, special attention, friendship, recognition, or punishment.

Food groups

An understanding of food groups will allow you to design your plate. Yes, I really mean design! If you think about it in the real sense when things are designed well they are pleasing to the eye. It’s the exact same thing when plating your food. If you design your plate with some thought it can really improve your health and makes you feel good.

Feeling good is an aspect of self-care!

If you do a google search you will find several types of breakdowns of foods. For practical purposes there are 6 food groups: • Grains: foods like bread, rice, pasta, quinoa, barley, noodles, tortillas, oats, etc are all foods made from various grains. Your focus must be on whole grains such as barley, oats, quinoa, etc. Read labels and buy foods where the ingredient list includes whole grain in the first five ingredients. Focusing on whole grains will also provide you with the much-needed fiber. If possible include grains in your main meals and avoid them as snacks when possible.

• Meat and alternatives: include foods such as chicken, turkey, fish, beef, pork, eggs, tofu, and paneer (Indian cottage cheese). Your focus must be on leaner meats such as chicken, turkey, fish, and eggs. Limit red meats and processed meats such as beef, pork, and deli meats.

• Fruits: choose whole fruits more often- 3 fruits/day is a good guideline to follow. Limit your juice intake to no more than ½ cup/day. Whole fruits will also give you fiber, which can be missing in fruit juices.

• Vegetables: t ry to include either raw or cooked vegetables in your main meals. If you like vegetable juices then go with the 100%. Vegetables are also a great source of fiber.

• Dairy: milk, cheese, sour cream, and yogurt are great sources of calcium, potassium, and vitamin D that you need for your bones. Full-fat dairy can be high in saturated fats so keep the intake to a minimum.

• Fats and oils: add to the taste of food, provide you with calories needed plus you also get essential fatty acids that are needed by your brain to function well. Additionally, some vitamins – vitamins A, D, E, and K require fat to be absorbed by the body. Needless to say, fat is an essential component of your daily meals (I do not like the term diet. Over the years there have been lots of negativity around the term diet). When choosing fats choose polyunsaturated fats and oils such as olive oil, avocado oil, canola oil, grapeseed oil, and sunflower oil more often. Fats like butter and ghee can be used sparingly since they are high in saturated fat. Stay away from hard margarine and foods containing trans fats i.e. processed foods such doughnuts, swiss rolls, cakes, pastries, French fries etc

5 simple tips to get you started

Now let’s get to the practical part. How do you put everything into actual practice? I have some very simple strategies to get you started.

I nclude 2 food groups for snacks and 3 food groups for main meals: this formula is an easy way to balance your meals. Eating this way will make you feel full and satisfied for longer periods of time and will also be super helpful in balancing your nutritional needs.

F ollow the 80-20 or 70-30 rule: if you like ice cream or doughnuts there is no need to deprive yourself. Space them out. If you were eating them once per week stretch to once every two weeks and then to once per month. If you enjoy a coke and are having it frequently space out drinking coke. That way you will never feel deprived. The fact is that sugary and fried foods are meant to be eaten occasionally and not on a daily basis. So, enjoy them but only 20-30% of the time.

N ever cook for 1 meal: I live by this rule! Always cook for at least 2-3 meals – you eat 1 portion, have 1 portion the next day, and freeze the remaining. This system will allow you to have home-cooked meals at all times. A great strategy for those lazy days when you do not want to cook.

Always have frozen fruits & veggies in stock: frozen fruits & veggies have the same or greater nutritional content than fresh ones. When fruits & veggies are frozen they are flashfrozen right after they are harvested. This locks the nutrition right away. On the other hand, if you think about fresh fruits & vegetables it probably takes 2 weeks for them to get to your plate from the day it is harvested. And all along the way nutrition is lost. Also, frozen fruits & veggies are already peeled & chopped and that is such a time saver. Including frozen fruits & veggies can actually be very budget-friendly with very little going to waste. This way you can also ensure the intake of fruits & veggies on a regular basis.

Always include protein or fat in your snack: There is a difference in the fullness when you eat just an apple Vs an apple with some cheese. The fat in the cheese makes you full for longer and also helps to keep a check on your portions for your next meal. Be sure to eat at least 3 meals + 1-2 snacks each day. You can download my favorite snacks here.

To support you in this journey I have created an online program called “Nurture & Nourish” that is based on teaching you how to make self-care a culture by mastering tiny habits one week at a time. You can take a look at it here

Alka Chopra https://www.alkachopra.ca/

@alkachoprard

The Importance of a Strong Core and Pelvic Floor for Moms

Jackie Kickish, Doctor of Physical Therapy and certified pregnancy and postpartum corrective exercise specialist

A strong core is not about having a flat stomach and doing hundreds of crunches. In fact, many popular "core" exercises can be hard on a mom's body. Your core includes all of the muscles in your midsection- from your pelvic floor to your upper abdominals and hips. A strong core is important for a mom because it helps her stay injury-free and do her daily activities with less difficulty. That way she can show up and feel her best for herself and her kiddos.

In this article, we will discuss the importance of a strong core and pelvic floor for moms. We will also take a look at what a strong core and pelvic floor look like, and why they are so important.

What is the Core?

What comes to mind when you think of the core? For many of us, it brings up images of sixpack abs and killing ourselves with grueling exercises. However, the abdominals are just a few of the primary core muscles that work to stabilize your spine and support your entire body. Let's review a full list: Diaphragm (the muscle at the bottom of your ribs for breathing) Pelvic floor muscles (all the ones that are involved with continence, birth, sex, etc.)

Rectus abdominis (yes- those six-pack muscles!)

Transverse abdominis (the deep abs) Inner and outer obliques (on your sides to help you rotate) Multifidus (muscles deep in the lower back) Erector spinae (these muscles run along your spine) Additionally, you can consider other local muscles like the glutes and pecs as essential core stabilizing muscles

How We Use Our Core Daily

Now that we know all of the muscles that make up our core, let's take a look at how we use them in our everyday lives as moms. Even simple tasks like getting out of bed in the morning or lifting groceries from the car require strong core muscles! Here are some other examples: Bending over to pick up a toy for your child Pushing a stroller Carrying your child Doing laundry Vacuuming Carrying groceries Getting in and out of the car And so much more!

As you can see, we use our core muscles for just about everything we do as moms.

Why Is It Important to Have a Strong Core and Pelvic Floor?

There are many benefits to having strong core muscles, including: Reduced injuries and aches and pains, particularly lower back pain Improved posture Easier completion of daily activities (aka more endurance, less fatigue!)

Feeling confident as a mom and being able to do all the activities you'd like with your kids, whether it's chasing them around the yard or lifting them overhead at the playground Improved bladder and bowel control (reduced risk of incontinence) Boosted/better postpartum recovery Reduced risk of pelvic organ prolapse, especially after childbirth Enhanced sexual satisfaction An overall improvement in quality of life A Strong Core is Essential with Daily Activities

The best way to understand the importance of a strong core is to think about the foundation of a house. Imagine trying to frame a house in sand or dirt, it would fall apart quickly!

A solid foundation is essential to the stability of the entire house. The same is true for our bodies- a strong core forms the foundation for our overall strength and stability. A weak core can manifest in many ways, but it will certainly put a strain on other joints and muscles if it's not providing the body the stability it needs

What Does a Strong Core and Pelvic Floor Look Like?

Having a strong core doesn't mean that you need six-pack abs or a flat belly. Rather, a strong core can adapt to the daily stresses put on the body to protect the body's joints, connective tissues, and internal organs. What your stomach looks like does not affect this (thankfully!), rather it's a measure of how well you can navigate daily life with your core supporting you along the way. This includes: Being able to control your bladder and bowel, including gas and wind You can sneeze or cough without worrying about wetting your pants You can jump, run, and play without leaking urine or heavy pressure in your pelvis (like your organs might fall out) The ability to complete your daily routine without excessive fatigue No back pain (mid-back and low back) You can breathe easily and without pain Feeling steady on your feet, not like you might fall or collapse due to poor balance or weakness Being able to hold good posture throughout most of your day Feeling confident and strong no matter what you decide to do each day Moving your limbs without abdominal coning or "pooching"- common with diastasis recti (separation of the abs) following pregnancy Ultimately, your ability to coordinate your core muscles in a functional and deliberate way is what's most important- not brute strength or washboard abs.

How to Assess Your Core Strength

You may have heard a fitness instructor say "tighten your core" or "engage your core." But, what does this actually mean? And how do you know if you're activating your muscles correctly?

If you're not sure if you have a strong core, there are some simple tests you can do at home to assess your current level of strength.

Try these: Lie on your back and tighten your trunk muscles- it usually helps to focus on the lower abdominals- without holding your breath or tensing the entire body (particularly the neck). (For more guidance- look here.)

Test your core strength by the leg lowering test. Lie on your back on the floor with legs straight up in the air. Slowly lower your legs toward the ground while making sure your core is engaged and your low back is flat on the ground. Stop if you feel your back arching. Attempt to get your legs perpendicular to the floor, without bending your knees. This will give you a good idea of what your core muscles can effectively manage.

Additionally, you can practice "finding" your pelvic floor muscles and see how long you can hold a contraction or how many repetitions you can complete in a row.

Be Kind to Your Core Mama

Let's be realistic, if you have ever been pregnant or given birth- there's a chance your core muscles could use a refresher course in strength and coordination. Taking the time to pay attention to your core is an excellent form of self-care that will serve you in all that you do.

Regardless of your pelvic floor's current status, remember to be kind to your body as you try new things. And give yourself grace as you work towards a stronger and healthier foundation.

Getting Started with a Strong Foundation

Start with simple movements and progress as you are able. Be as consistent as possible with a core workout, including pelvic floor exercises. If you are unsure of where to start, seek the help of a certified pelvic floor physical therapist and fitness professional who is familiar with working with postpartum women and moms.

If you have any questions, I am happy to guide you with all your concerns related to core strength, pelvic floor health, weight loss, and beyond. Let's chat!

Grab my FREE postpartum exercise guide right HERE! 6 Exercises every mom should do postpartum- even if you hate exercising!

Jackie Kickishwww.jackiekickish.com

@drjackiekickish

"Women belong in all places where decisions are being made. … It shouldn't be that women are the exception” —Ruth Bader Ginsburg

Women's Health

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Dr. Elaine Mele PT, PYT, FNCP Physical Therapist Yoga Therapist Functional Nutrition Provider

TO KEGEL OR NOT TO KEGEL that is a very important question

How many of you have been told or have heard that all women should do Kegels to keep their pelvic floor strong? Have you also been told the proper way to do a kegel is to try stopping your urine flow? Well like everything else, blanket statements just do not work. I am here to break it down and give you the real low down so you can make informed decisions.

In my previous article, last month, I talked about how the pelvic floor functions in relation to urinary incontinence and how your pelvic floor can be weak, tight, or a combination of both. In this article, I will dive a little deeper into what signs and symptoms may present with each one and describe some exercises you can do to keep your pelvic floor healthy.

Signs and Symptoms of Pelvic Floor Dysfunction: Hypertonic or “tight” or non-relaxing pelvic floor -General pain in the pelvis -Low back pain -Hip pain -Pain with intercourse (Dyspareunia) -Pain with tampon insertion or gynecologic exam (Vaginismus) -Urinary dysfunction: increased urge, increased need to strain to start urine flow -Constipation Hypotonic or “weak” pelvic floor -Low back pain -Hip pain -Urinary incontinence: leakage with laughing, coughing, jumping, inability to hold urine after feeling the urge to go.

-Pelvic Organ Prolapse (POP): the feeling, sensation, or occurrence of your pelvic organs (uterus, rectum) descending out of your body -Decreased sensation during sex

If you have any of these symptoms, not to worry, there are effective treatments for these conditions.

The first step is to see a medical professional and obtain a referral for a pelvic floor specialist. The most accurate way to assess whether a pelvic floor is hyper or hypotonic is by an internal evaluation. However, a thorough history and intake by an experienced professional can also point you in the right direction.

The Kegel exercise was originated by Dr Anthony Kegel, a gynecologist in the early to mid 20th century. He was able to demonstrate that the pelvic floor could actually be strengthened with repeated exercise (via held contractions) thereby assisting with urinary incontinence and pelvic organ prolapse. Thank you, Dr. Kegel! However, as we are learning today this is not the whole picture. Below I will discuss how to do a proper pelvic floor contraction along with ways to perform pelvic floor relaxation. These instructions do not substitute for proper evaluation and treatment by a trained professional.

How to do a Proper Pelvic Floor Contraction:

Find a comfortable position either sitting or lying down. Begin with visualizing the breadth of the pelvic floor as it expands (very basically) from your pubic bone to your tailbone and between both sitting bones (see picture below)

Next, take a few full but relaxed breaths imagining your entire pelvic floor dropping or expanding on the inhale and lifting up and in on the exhale. Once you get the sensation or idea of the contract / relax coordination with the exhale/inhale, start to focus on just the exhale (contraction) part. Some cues that are helpful with this engagement include: * imaging an elevator rising up a few floors as you exhale * try and stop both your urine and passing gas at the same time www.elainemele.com * Imagine you are sitting on a blueberry that is positioned right between elaine@elainemele.com * your anus and your vagina. Now try to suck that blueberry up and in.

WARNING: You will never look at blueberries the same again!

Once you feel comfortable with the sensation of contracting your pelvic floor, see if you can hold that contraction for 3-5 seconds at a time. Try not to engage or squeeze other muscles in the area such as the ones in your backside or inner thighs. It is very important that you relax completely between contractions (which we will learn about in the next section) so as not to prevent a situation where you are reinforcing tightness and hypertonicity.

How to Relax the Pelvic Floor:

Return to the relaxed breathing pattern described above this time focusing on the inhale and the sensation of your pelvic floor dropping, widening, or broadening. Do this in a way that you are not pushing or bearing down. It is more of a visualization technique than an actual forced effort.

Various positions can help with pelvic floor relaxation and they include: Child’s Pose :

Supta Baddha Konasana:

www.elainemele.com elaine@elainemele.com

Happy Baby:

If you are confused or having difficulty with these exercises you are not alone.

This is not like exercising your bicep or arm muscles where you can see the action in real-time. Pelvic floor work takes a lot of guided practice and the development of internal awareness (or interoception) which is actually a very useful tool to develop for it can help with chronic pain, anxiety, and emotional attunement (more on that another time!).

If you have any of the symptoms listed above, and/or you are having difficulty performing pelvic floor exercises you may need to see a healthcare provider that specializes in Women's Health. You can also reach out to me at elaine@elainemele.com for a free 20-minute consultation to discuss your needs.

Dr. Elaine Mele www.elainemele.com elaine@elainemele.com

Business & Professional

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Using the Power of Your Subconscious Mind for Business

Iva Perez, Licensed RTTÒ Practitioner- Hypnotherapy

There’s a reason why sometimes your best ideas happen in the shower.

As great as our conscious mind is, when we’re looking for solutions, it can be a limited resource.

As busy entrepreneurs, we’re always wanting to work smarter not harder. Oftentimes we have limited time to dedicate to our business and want to maximize our “working” time as much as we can.

So, here’s some good news: those flashes of insight do not come from our conscious mind but rather from our subconscious mind. Your conscious effort or willpower is not needed. You can save that for other things.

In fact, knowing how to get more of those lightbulb moments and use the power of your subconscious mind can be a great skill to have when growing and scaling your business.

Your subconscious mind is one of the most powerful weapons you have.

Our subconscious mind is always working on solutions behind the scenes.

By learning how to make your unconscious mind work FOR you, you can achieve the level of success that leads to a happy and fulfilled life.

Wouldn’t you want to come up with great answers to the most pressing questions in your sleep? How much more easybreezy lemon squeezy your business success would be if you literally dreamt up solutions to any work situation?

It’s not a pipe dream.

Taking a Cue from Archimedes Archimedes cried out his famous ‘Eureka!’ in celebration of a breakthrough to a problem he had while he was having a bath.

He wasn’t busy at work, or frantically doing math equations for hours on end.

The reason for aha! moments (aka the-great-ideas-thatcome-in-the-shower) is because we get those moments at a time when our mind is not focused on the problem at hand.

But can you trust such sudden solutions? Absolutely!

According to experiments conducted at Northwestern University, aha! solutions were more often correct than those achieved deliberately.[1] In his book, The Power of the Subconscious Mind, Dr. Joseph Murphy states that when it comes to getting the results that you want, “the principal reasons for failure are: lack of confidence and too much effort.”

When we work on a problem consciously, we might want to sit down and work at it until we figure it out. But working on an issue continuously might lead our conscious to become fixated on previous solutions instead of finding new possibilities.

Using comparison numbers can help us understand the capacity that our subconscious mind can handle versus what we can consciously take in during our waking moments. The subconscious mind can process 20,000,000 bits of info per second. The conscious mind can only process 40 bits of info/sec. So the subconscious mind can process half a million times more than the conscious mind is able to.

Bubble baths can make you more successful Regardless of what we do or do not do, our subconscious mind is permanently churning away at all the data of information around us. Even in our sleep.

However, it does not operate in a vacuum. Our subconscious is very much a part of our brain and as such, there are things and habits that we create in our daily life that either support or go against optimal brain function.

Poor physical and emotional health makes it harder to manage difficult or challenging situations. And we all know how challenging entrepreneurship can be! As moms raising families, we are already sleep-deprived, we’re also dealing with relationships and managing money while having a long mental to-do list.

Not taking care of our physical and emotional health takes away our ability to cope with stress. As much as there are a lot of wonderful tools out there to cope with stress when we come to the biological process of your brain to be able to cope with stress, our poor health will make it more difficult. It doesn't allow our brain to perform at its best. This includes your subconscious and its ability to come up with the best solutions.

As trite as self-care sounds nowadays, taking a time to pause and recharge is not indulgent as it seems. Our subconscious is in charge of 95 % of our brain activity. Whatever habits lead to the health of your brain also impacts your neurons because without them you cannot harness cognitive ability.

That means your memory, your ability to learn new things, your ability to concentrate and your ability to come up with solutions and breakthroughs might be highly impaired without proper health and frequent resets or pause moments.

In other words, taking a break makes you more productive.

Sometimes, overworking on your problem can prevent the flash of insight you’re striving to have. And since eureka moments depend on a mind that is clear and free from stress, sometimes you just have to take a break.

Whenever you’re feeling frustrated going around in circles with a problem, take a bath, meditate, go out for a walk in nature and let your mind wander.

Thomas Edison would regularly take naps when faced with a problem. Albert Einstein and Nikola Tesla were also nappers. Winston Churchill had a bed in the House of Parliament and took regular siestas.

These were all some of the most productive people who intentionally set their work and projects aside and took physical breaks.

Being productive while you sleep Sleep deprivation impairs your cognitive abilities just as much as drinking alcohol does. No workplace would tolerate employees coming in drunk, yet as entrepreneurs we still want to push ourselves to the limit while being sleep-deprived expecting to get stellar results.

Resting your own personal neural processor with enough sleep is vital if you plan to come up with a solution for that pressing problem or situation.

One effective way to cultivate more aha! moments is to set up your subconscious mind to work on solutions while you sleep. Asking a question at night, right before sleeping is an incredibly powerful habit to implement.

During sleep, new synaptic connections are formed, and old connections are ‘cleaned up. This can allow you to see patterns where none existed before.

Those patterns are what give us the solutions and insights the next morning.

Here is what this 5-step process looks like: Write down your question before sleep Allow the question to resonate. Why is it important to you?

Trust your subconscious to come up with the answer.

Go to sleep.

Be ready and aware of the answer.

This habit of asking questions before bed pairs extremely well with morning journaling.

Writing your thoughts down as soon as you wake up allows you to stay in a theta brainwave for about 15 minutes — which is a very meaningful and creative period of time.

Your beautiful mind is amazing. By using the principles of neuroscience, it IS possible to maximize our potential and productivity through this very simple habit.

Once you realize you can change your life through the power of your subconscious mind, you can bring about the results that you want in your business and in life.

Using your subconscious mind is also an effortless way.

A good starting point is to book a complimentary “DROP THE O” Action Plan where we look at your biggest challenge, drop the overwhelm around it, and get you inspired and in the right mindset so you can step through with power in the coming days.

I'll share 5 secrets of the subconscious mind and how to use them to your advantage to start shifting things around.

You leave with a solid plan detailing the rapid steps you can start taking toward your biggest challenge with confidence and ease.

As a Licensed RTT Practitioner- Hypnotherapy, I have studied the science of the mind to help women successfully navigate the overlap between business, work, and family life.

By having fun asking questions to your subconscious mind, you can increase your insight, productivity, and success in business.

And these are things mompreneurs should not be losing sleep over. Let’s hop on a call today!

Iva Perez www. themomergymovement.com

@momergymovement

Why Your ‘Purpose’ Can't Wait...

“All the sons and all the daughters and all the husbands and all the wives… need you to start stepping into your purpose, now. Not once the kids grow up. Not secretly, quietly, without stepping on toes.”

Brianna Hosack Parenting, Productivity & Accountability Coach

Have you ever felt unsupported by everyone you know?

As a female entrepreneur, I don’t think there is any other demographic who could possibly understand this more deeply as a whole.

Frequently, our businesses are labeled ‘hobbies’ and not taken seriously by our loved ones.

Often, they ask well-meaning (but SO demeaning) questions about how ‘your little project’ is going.

Usually, they have no understanding of the drive behind what we are doing, or the outcome we are hoping to reach. The worst one is when they don’t bother to ask or try to understand it. We, collectively, are identified by our families as just ‘Mom’, ‘Sister’, ‘Daughter', etc.

Are you ready to have another identity?!

My (informed) guess is that if you work at home, this is one of your highest aspirations, consciously or otherwise. To figure out who you are, figure out where you fit in the giant puzzle of the world other than as the mother of your child(ren), wife of your husband/partner, etc.

You dream of making an impact, but you wonder, if you can’t get your kids to listen, who else is going to listen to you?! (The truth is, every single one of us has kids who don’t listen - because WE are their safe space to test the boundaries, to learn the rules of the game, to learn who they are. So, the answer, my friend, is that a lot of people will listen, and almost all of them will listen better than your kids!)

You question whether your ideas are truly as brilliant as you think they are, because of your family’s disbelief. Well, I’m here to tell you that they’re brilliant. That the world needs you. That your kids need you not to just be ‘Mom’. That there are young women out there without a mother who needs you not to just be ‘Mom’.

It’s time for a shift in the fabric of the patriarchy-run world. It’s time for more women to lead. It’s time for more peace and love in the world - something that a mother with a purpose can bring more powerfully than any other being on this planet.

Men need to not just be told; they need to be taught HOW to support their wives and the mothers of their children to have other pursuits than motherhood - by taking on some of that heavy mental load, without being asked, without playing dumb, without acting pathetic, useless, and confused... and by taking the time and energy to learn about what their significant other is passionate about so they can still have a conversation with her and not blame her for changing and growing into her full potential. And they need to be taught, from a young age, WHY they should do this.

Women should be revered if they are change-makers. It’s not an easy role. But oh, it is worth it.

Being a mother is more than a full-time job. Being an employee at the same time is a lot.

Keeping up on the house after work and motherhood is over the top. Running the household, especially carrying all of the mental load, is truly beyond the understanding of most men of what can be handled all at once (seriously, this needs to change).

Running your own business on top of all of this is taking things to another level. And then there are the women who are actively chipping away at the makeup of our society to change the way these things are, currently.

While it’s POSSIBLE for moms to stay home, support their families, AND have a massive, scary ‘other’ purpose; without being overwhelmed and stressed out of their minds, without losing their cool on their precious little ones on a daily basis and without going to bed with the unfair, extremely painful mom guilt every night; it is NOT common.

But it doesn’t have to be this way!

So HOW can we make it common?

We need more moms who are willing to sacrifice a little more to teach the next generation, yes.

We also need more dads who are willing to risk looking foolish to their ‘toxic man’ friends; willing to risk being seen as sensitive and gentle to their sons; willing to be seen as supportive, believing, and excited about their female counterparts’ potential, to their daughters.

We need more awareness of the importance of mothers being home to raise their children morally & in loving environments, but that it is ALSO not fair to expect that that means they lose their identity, or don’t get to grow & experiment and dream anymore, and so they get to have more support than normal when they have a purpose to fulfill beyond their family.

Little girls need to be taught more than that they will be a mom and wife someday. They need to be taught to be stronger, not nicer, but without straying all the way to ‘mean’. They need to be taught that it is a powerful and beautiful and strong thing to have children, AND that they can achieve REALLY HUGE dreams at the same time.

Because yes, it IS possible to do all of it at once, if you have the right support.

This is why little boys need to be taught more than that they will be a father and husbands someday. They need to be taught the value of supporting their families beyond finances. They need to be taught equally to girls how to manage a home, clean things and take on mental loads.

They need to understand that their future wife can be whoever she wants to be, and that they must come to an understanding with her of the balance inside of their little family… again and again, as things change. They need to know that it’s ok for a woman to do anything, and that it’s ok for a man to do anything (including stay at home!).

From being a stay-at-home mom, with no other job, and managing the home, raising the kids, and taking on all of the mental load; to being a CEO mom who runs multiple business empires, has scheduled time to be present with her kids, and whose husband does more of the caregiving, cleaning, and household management, (because his wife is a complete powerhouse and he is so proud to support her in her efforts to change the world…) there is no wrong way to be a mother who is a PERSON all her own.

This shift in thinking in no way undermines any man. In fact, it also raises THEM up, because no longer will men, women, and children look at fathers as ‘the main breadwinner (- hold the pressure please!), or the one who has to be tough and handle it all alone. It stops the stereotyping that a man is ‘less than’ if he stays home and his wife goes out to work. It removes the demand on men to be rugged, insensitive, or to have to put up with unpleasant working conditions under any circumstances because their family depends on it. It allows men to become communicators, to be supportive emotionally, to show their feelings, and be real.

That’s right, for every stereotype that undermines a woman’s authority and power, there is a stereotype that presents as being favorable to men but degrades and cuts down on just how amazing they could truly be, as well.

And while moms NEED more work-life balance, I am going to be the bearer of different news and say, the world needs you to take on one more thing, Mom. All the sons and all the daughters and all the husbands and all the wives… need you to start stepping into your purpose, now. Not once the kids grow up. Not secretly, quietly, without stepping on toes. The impact that women have to make on the world; that they have been denied for much too long; is powerful, immense, and fulfilling.

You might ask how you are going to achieve that when you’re struggling already to keep up with your responsibilities and the demands on your time?

But then I’d have to ask you, how will you ever have the support and help that it takes to achieve a truly amazing balance if you won’t speak up about your needs? If you won’t speak out against the unfairness and futility of the way things are right now? If you won’t, then who will?

We all have to stand together to create the world where we get to have that.

If you don’t know-how, or where to start, I suggest finding a community of like-minded women who will help you build up your stamina, resilience, and inspiration, and who will give you the acceptance you so desperately need if you don’t have it at home right now.

I have created one such community in my private Facebook group for Present, Purposeful & Powerful Mompreneurs Who Are Changing the World, but there are many others as well if mine isn’t quite right.

However, if you need a place to start, a place to join a revolution of mom entrepreneurs/work-at-home moms/ moms who want to change the world - we’d love to have you there!

Step by step is how we reach our goals, so don’t give up. Get the support you need - one way or another, Mama!

Brianna Hosack www.thecalminspiredmama.com

@TheCalm-InspiredMama

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Female Sexuality

Sexy is a state of mind

Julie Demers Holistic Pelvic Floor Therapist

How to ignite this feeling Feeling sexy is amazing! When you are in that state of mind you feel confident, and powerful, like everything is possible! Wouldn’t it be nice to be there all the time!

For many reasons it is not a feeling that we feel all the time, we can have different levels of “sexiness” depending on the time of the month, our mood, and how we feel in our bodies.

In this article, I want to take a deeper dive into what can make us feel sexy and enable us to try to tune into that feeling more often!

What makes us feel sexy?

Whether it’s a new pair of shoes, the new assignment you got at your job, or a nice compliment from your partner. Feeling sexy is deeply linked to confidence. When you feel confident, the energy you present is different and other people can feel it.

Did you ever notice that you can look at how someone holds their body and immediately see if they are confident, shy, angry, or excited! Emotions have impacts on our body and it is also true that the way we hold our body impact how we feel!

How sexy feels mentally Feeling sexy is a state of mind. It shows others how you feel about yourself. You show confidence and make sure others see your worth. Showing up this way will also increase your happiness, and so much more!

How to feel sexy physically People identify someone confident by how they: Stand (taller, head high), Smile, or have a light in their eye, They move with intention, no hesitation, They use open postures (see power poses below), instead of closed postures (Crossing arms, hunching shoulders) They stand firmly, are solid on their feet, grounded

Those are all signs of a confident person, but you can also create confidence when you adopt those postures first. For example, if you have a presentation to do, and feel pessimistic, you can use a power pose, like a wonder woman pose for a couple of minutes to change how you feel.

It has been demonstrated that holding a power pose for 2 minutes (like the wonder women's pose, leaning forward on a desk, or sitting reclined with hands behind the head) Those poses can change how others perceive you, they also change your body chemistry! Isn’t science amazing!

“Your pelvic floor muscles are responsible for orgasm, and posture they are very important to feel sexy!”

To hold all those poses with confidence and for a longer period of time, it is very helpful to have the right muscles activated.

Our core muscles are the ones that should work all day to hold those confident postures, hence making us feel sexier, and changing our body chemistry…how amazing is that!

Here are our main 4 postural muscles:

The diaphragm (Our breathing muscle, that likes calm breaths!)

Our back muscles Our abdominal muscles And our pelvic floor muscles, (Which are also responsible for orgasms…how sexy is that!)

Activating them together, will make your posture look better, feel better, and finally look sexier.

How to Embrace your sexiness

Calm, deep breathing Your breathing muscle are part of your postural muscles and if they work well, they help you tune in those power poses that create that confidence. So breathe…

Look forward Looking in front of you and not on the floor makes you fully present and aware of your surrounding.

People will see you, and you will see them, this is also how your neck https://www.juliedemers.com/masterclass is supposed to hold your head…yes posture my friend!

That’s it, feeling sexy is a state of mind, with the help of posture, body chemistry, Move your body confidence and a healthy pelvic floor. Now go out and look straight into the world, Whether it’s a brisk walk or a dance you’ve got this!

party, moving your body release all those fun hormones that will lift you up!

Engage your pelvic floor muscles They are the muscles responsible for orgasms, but also part of your postural muscles. They are very important in supporting your body and how you feel. Don’t ignore them! If you want to know more about how to activate them watch this video.

Julie Demers Holistic Pelvic Floor Therapist https://www.juliedemers.com email: julie@juliedemers.com

A woman with a voice is, by definition, a strong woman —Melinda Gates

Emotional Health

page 48

Emotional Health at its core is extremely simple.

Chelsea Olson Stress Reduction Coach

Raw. Organic.

Natural.

Your emotions make you who you are! Emotions are what make you human, what drive you towards growth, and what keeps you safe, fall in love, and build a business. Your emotions are what give life meaning.

However, the cultural relationship to emotions and personal expression has severed humanity’s innate connection to emotional intelligence. Finding your way back through all the knots and tangles is easier said than done.

My intention is to make it as simple as possible, so you can reconnect to your well of inner knowledge and power without confusion.

The Benefits of Emotional Wellness Why does emotional wellness matter?

Imbalanced emotions are destructive.

Balanced emotions are constructive.

We all know the aftermath of an emotional hurricane: whether projected onto ourselves as shame, guilt, or self-hatred, or onto another as rage, gossip, or blame. Just as this aftermath can be laborious to clean up, the benefits of emotional wellness can mirror the depth of impact: instead of moving us towards growth.

How is it that balanced emotions can have such a tremendous impact on your life?

Emotions serve to illuminate you to imbalances in your life, to inspire appropriate action to realign to your highest Self and clearest path.

Anger illuminates where justice needs to be served.

Sadness shows what we hold dear.

Jealousy reveals insecurities, and where we need more love and empowerment.

Numbness illuminates unprocessed hurts.

Fear warns us of potential danger.

Gratitude inspires growth and connection.

Excitement guides our passions.

Shall I go on?

When you ignore, shame, and suppress our emotions- you ignore a wealth of information about what shapes your human spirit, relationships, and life path.

When you embrace your emotions, your connection with life ignites! Your relationships are invigorated with new emotional intimacy. You feel clear in your sense of self and eagerly take action, rooted in your spiritual center. Pain reduces and vitality increases.

Obstacles to Emotional Wellness Every culture and every household has their own rules and regulations as to what is considered acceptable when it comes to an emotional experience. There is no way I can address them all here.

In short: the primary obstacle to emotional wellness is a conditioned judgement or shame around feeling and expressing certain emotions.

For example, it is common for men to be encourage to feel anger- but shamed for feeling sadness or fear.

It is common for women to be allowed sadness, but not anger.

Often culture supports confidence and empowerment- but looks away from shame, guilt, and vulnerability.

As you sever your connection to certain emotions, you sever your connection to certain parts of yourSelf; leaving you feeling fragmented, confused, scattered, and susceptible to emotional overwhelm.

In short: The primary obstacle to emotional wellness is yourself.

If you can allow yourself to feel without judgement, and skillfully express without shame: emotional wellness and freedom will be there for the taking.

How to Have Emotional Wellness 1.Identify the Emotion.

A great tool to cultivate this practice is what’s called, “The Feelings Wheel.” A brief google search will bring you to its doorstep, a systematized visual representation simplifying the complexity of the emotional experience.

Becoming familiar with the six core emotions: anger, sadness, fear, joy, surprise, and love, is helpful in orienting towards the correct emotional experience.

Lastly, familiarizing yourself with the physical sensations of each emotion can serve as a touch point when emotions are difficult to sift through. Does your heart rate increase? Shoulders slumped forward? Is chest open and proud? Your body expresses and holds the emotional experience, and can be used to tap into exactly that.

2. Express the Emotion.

Surrender to your innate knowing and soulful expression by falling into uninhibited emotional expression. Need to scream? Scream. Cry? Cry. Punch? Wiggle? Shake? Make funny sounds?

Do it!

This is where the voices of shame and judgment can easily arise and try to stifle the expression. If you can relinquish your own binds, you set yourself free.

The more you practice this, the more easily you can access deep layers of your inner knowing.

The more creative you become in your movements and sounds, the more quickly you will observe and identify your emotions.

In order to express the emotion fully- it is important to curate and be in a safe space. A space where you will not hurt anyone or yourself as a byproduct of your processing. This may be your bedroom, a parked car, or in a private spot in nature. Isolation is not required to be emotionally authentic, but it’s important to recognize others may not want to be involved in your processing.

3. Rest.

As previously mentioned, all emotions hold information. Tapping into the emotion and taking appropriate action is the key to actually making a change in your life.

For example, if you feel angry when someone makes a sexist comment but you never set a boundary- expressing the anger privately won’t actually enhance your emotional wellness. In fact, avoiding appropriate action can be a tool to avoid personal responsibility and blame others for our emotions.

Releasing and expressing emotions in a raw, organic, and uninhibited way requires energy.

You may feel drained, tired, vulnerable, or tender. This is the time to rest and let your body integrate all of the energy that was moved and released. Without this step, you are unable to access the information and wisdom behind the emotions!

Resting is equivalent to being: taking a bath, sleeping, cuddling, being in nature, or engaging in a creative pursuit. Be careful to be intentional with rest! Often we revert to our unsupportive habits of self-soothing we learned as children, such as television, scrolling on social media, sugar, drugs, overworking, drinking alcohol, etc. These activities are not resting and can perpetuate the emotional dis-ease.

4.Reflect.

After you have thoroughly rested and you feel a renewed sense of energy- it is time to reflect. It is in this stage in which you gain the knowledge and golden wisdom that will direct your life to its fullest expression.

There is no right or wrong way to reflect: simply what works for you. Examples are: journaling, meditation, walking in nature, or engaging in creative pursuits. Talking with a loved one is helpful, but I encourage you to wait until you have already reflected on your own. Relying on others to understand your emotions can create patterns of trusting others’ wisdom over your own.

5.Take Appropriate Action.

All the priceless guidance in the world is worth nothing if it’s not applied.

All of the information you need to thrive lies inside of you. You simply need to get out of your own way.

The paradigm of “suck it up” or “stuff it down,” is over. It has played out and exposed its weaknesses. The time for full embodiment and expression is upon us and it is up to you to lead the way. With each streaming tear and each belly laugh, we empower every woman, girl, and child to do the same. When you liberate yourself: you liberate those around you.

Are you willing to embrace your full emotional wellness to empower your life, and generations to come?

Get clear on what action needs to be taken in order to honor the emotion at hand, and gather the necessary resources to take the appropriate action.

Sometimes the call to action is easy to pursue, and at others, it's a deep test of your spiritual fervor and personal integrity. I have found that the mind can convince you of anything, but the heart never lies. The deeper you trust the wisdom of your heart, the deeper your confidence lies, and the more vibrant your life becomes.

Chelsea Olson www.chelsea-olson.com

Women Empowerment

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S H O W

U P

F O R

Y O U

Regina Robinson International Speaker, Publisher, Author & Inner Confidence Strategist

For the woman who is looking for everyone else to see the greatness in you, God is waiting for you to truly see it for yourself.

This is my call out…

For the Woman who believes that one touch and she will be made whole For the Woman who has cried her last tears For the Woman who is determined to see herself the way God sees her For the Woman who is determined the curse breaks with her For the Woman who is determined depression can’t hold her For the Woman who is determined to manifest her dreams For the Woman determined to not give up despite everything going on around her For the Woman who thirst for Gods unchanging hand For the Woman who continues to pray in expectation of Gods answer For the Woman who continues to bless God when no one is watching For the Woman who is determined to discover the greatest version of herself For the Woman who continues to worship God despite it all You are one touch away from your overflow! Stop limiting yourself to now and rest your faith in what’s to come. Remember God will always dream a bigger dream for you than you can ever dream for yourself!

It’s time for you to start believing in you! You are the courage for someone to step into his or her next - your willingness to turn your pain into your purpose is the preparation you need to position you for your next.

I am writing this article today because six years ago, I was willing to turn it all over and partner with God. I allowed God to heal me and create the woman He always knew I was. First, I had to stop trying to please the world, stop hiding from my past, and cry out to God. If you are willing to cry out to God on today, when He answers theirs a revival you will experience within.

To the woman who see’s disappointment, To the woman who see’s failure, God sees greater in you!

God is waiting on you! You have been running from your greatness for far too long. It’s time to boldly proclaim what God has assigned to you.

Don’t get discouraged by what you see around you. “Comparison is the enemy of growth.” Stop comparing your start to someone else’s finish. What God has for you is for you! No one can do it like you.

To every woman who needs a reminder…

You are powerful You are fearfully and wonderfully made You are the daughter of the King You are blessed You are uniquely made The greatest version of you is waiting for you...

The unapologetic you The unbreakable you The unstoppable you The you that God See’s!

It’s time to Show Up For You!

Credits: BSB Fotography BiBi Saran Bennett

Regina Robinson www.reginarobinsonspeaks.com

F.E.A.R & Courage Audrey Lingg Life Engineer Mentor

A Darting Fear Emily Dickinson A darting fear-a pomp-a tear A waking on a morn To find that what on waked for, Inhales the different dawn.

Let me ask you some questions.

Do you have fears? Where do they come from, if you know? Why do they exist, if you know?

How do you control them, if you do?

You may have heard some acronyms: F.alse, E.vidence, A.ppearing, R.eal ..or.. F.ace E.verything A.nd R.ecover or some other acronym, whatever that is it feels so real.

Fears seem so real, we are not running away from tigers nowadays but sometimes those fears are right there staring us in the face ready to eat us, or at least feel like it.

Let’s break some of these fears down.

For the most part in my research on google, these 3 seem to encompass all kinds of fears.

The 3 biggest fears that hold people back in life: Fear of failure When taking on something new, there's no way to know if you will succeed, the unknown Fear of not being good enough These are our thoughts, our ego & our reaction to them Fear of disappointing others This is really fearing ourselves, letting ourselves down, disappointing ourselves

I love that last line…”change it..to something good” What would you want ‘good’ to look like? Stop here and think about that for a moment…maybe even write it down.

Without fear there cannot be courage, fear drives the unthinkable out of us.

It is a choice to be in fear or in courage. Which one will you choose?

Fear can be so powerful that it can stop us from achieving our goals and living our best lives. It stops us from taking advantage of some of the best opportunities of our lives. Many people are living in self-made prisons of their own fears.

Courage is taking action in spite of the fear you feel. Courage is the willingness to respond fearlessly despite the anxiety and worry that you might be feeling. In fact, one of the best ways to be courageous is to understand what you're afraid of and then refuse to allow that fear to paralyze you.

Courage is not the absence of fear.

Courageous people do feel fear, they manage, face and overcome their fear so it does not stop them from taking action. They often use fear to check their ego and ensure that they are not overly confident so that they take the appropriate actions.

What gives you courage poem: What gives you courage when there is none?

What gives you courage to get out of bed?

What gives you courage to drive when you know it's dangerous?

What gives you courage to succeed?

What gives you courage to survive?

What gives you courage to strive?

People have courage to live for their children People have courage to live for themselves People have courage to live for hope People have courage because they believe People have courage to not give up Fear is not the essence of life But a free soul not tamed Courage is the journey of your heart Guided by strength On a path of untamed obstacles Let courage guide you As you begin your quest Alisha Ricks

Go out and be in that Fear, but let the courage guide you through.

You know what to do, go do it with Fear and Courage.

That is BRAVERY!

Until next time, Have Fear, Use Courage & Be Brave.

Audrey Lingg https://empowered-livingacademy.business.site

Coaching & Lifestyle

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a g n i k Ma ge n a Ch

Kleine Achiles Life Coach

From the time we’re born to our early adult years, we don’t have much of a choice but to change and evolve. We move from being an infant to a toddler to a little kid, pre-teen, then a teenager, and then finally adulthood. These are milestones we naturally reach as our bodies physically, mentally, and emotionally develop.

But once we reach adulthood, research shows that at some point in our mid-twenties, our brains don’t develop much more and we tend to function more from habits. This is a good thing from our brain’s perspective as its main priority is to keep us alive.

The less energy we require to function, the better.

The brain wants to preserve as much energy as possible just in case a mountain lion comes out of the woods and then we can utilize that stored energy to run. This is why getting out of your comfort zone is so hard.

But at certain points in adulthood, you have to make the intentional decision to evolve. You know that point…you’ve probably experienced that feeling where the pain of staying the same is just so painful that you have to change. It’s that rock bottom moment.

To increase your chances of succeeding in making the change, AND maintaining it, here are a few tips: 1. Get clear on your reasons for making the change – make a list. Then make sure you like those reasons. Refer to this list when you find yourself wanting to go back to your old ways or when you “slip up”. Use this list to help you re-commit and keep moving forward.

2. Give yourself grace – expect moments where you’ll go back to an old habit, or just want to curl into a ball because the change feels overwhelming, or you just want to crawl back to your comfort zone.

Remember, your brain is designed for survival so these “hiccups” will happen.

Instead of mentally shaming or guilting yourself, which will then reinforce to your brain that this change is a “bad” thing, be kind to yourself. Think about what you would say to a friend who made a mistake, then say those words to yourself.

3. Make the change one step at a time – don’t try to make too many changes at once or you’ll risk overwhelming yourself.

This is a surefire way to send yourself back to your comfort zone. Remember, your brain is designed for survival, and change requires a lot of energy and focus.

Making too many changes will sap your brain’s energy and you won’t make much headway. When you have a hard time making or sticking with a change, that may actually be an indication that it’s too big of a change. You may need to be more specific or break it down to one simple step. Like “eating healthy” is too broad and too vague. Instead, get more specific like “drink one glass of water in the morning with my coffee.”

Notice that “right” and “perfect” are just opinions. Just a judgement we all make about a certain point. We won’t all agree when that moment will be. But you get to decide that. Decide that this moment is the right time to make that change you’ve been wanting to make. More often than not, future you will be glad you decided to take that first step sooner, rather than later.

I leave you with this one final mindset tip.

There is never a perfect time or the right moment to make a change.

Kleine Achiles @kleineachiles_coaching

Family & Relationship

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Use Difficulties In Your Relationship To Your Advantage A Conversation between Coaches

Maria Natapov Stepparenting Coach & Strategist

Nicole Mason, Relationship Coach + RTT Practitioner

Loneliness and difficult emotions plague every couple. Regardless of the cause, it can be tough to come out of that place, especially during challenging times. Here, BEmpower Contributors Nicole Mason and Maria Natapov discuss successful strategies to help anyone feeling uneasy in their relationship use that uneasiness as a tool to move through it smoothly and effectively.

Maria Natapov: What does it mean, in a relationship, when somebody is feeling lonely? For me, I think it’s feeling disconnected from their partner.

Nicole Mason: Definitely Disconnected. Often, women say they feel like they're alone in their relationship; they're doing everything, and they don't have support or even consideration from their partner. But, that is something that can change very easily. The first step is opening yourself up to connection because it will get rid of disconnection. I'm a big advocate of "Ask for what you want," and "You do what you want to receive." In both my own and my client's experience, it works quickly and it always gets results. Men typically pick up on it seamlessly when the woman makes these shifts, as long as the woman is making the shift from a genuine place. Being clear, direct, and kind by asking for what you want/need and giving what you want to get are things I constantly encourage my clients to do. There is a huge ROI for a relatively small investment of their time and effort when they figure this out.

Maria Natapov: So, modeling the behavior that you wish to see more of?

Nicole Mason: Right, exactly. It's all about getting that connection, even if you need to ask for it. Not demand it, of course. And sometimes that can be awkward and feel uncomfortable, especially if you haven’t been asking for what you want/need in this way. Often women don’t – we let our unfulfilled needs simmer inside us until we boil over. This leads to a blow-up that isn’t really productive or helpful for us in the long run. It's okay to feel awkward with your partner; it’s quite endearing, actually. It doesn't have to feel perfect. It doesn't have to feel perfect for you to get the outcome that you want. But, in order to get the connection you want, you need to open yourself up to more connections, usually, that needs to be led by you initiating the connection.

Maria Natapov: Yeah, as you're saying that, what comes up for me is the fact that you can do hard things. Just because an emotion is uncomfortable doesn't necessarily mean that you're heading in the wrong direction. It means that you're moving towards more expansion and growth. And let's face it, change never feels comfortable when it's not practiced, which for most of us it’s not. So it's to be expected that change would feel a little awkward and even a little painful. But it usually means you're about to have a breakthrough.

Nicole Mason: And to that point, when you first start going from thinking "Oh, I want this," to actually verbalizing that and asking for it, the worse it will feel. It will feel awkward and weird and unnecessary. When really, it’s none of those things. Those are your own insecurities being amplified by your mind. But, that’s not what has to continue happening. You can change those uncomfortable feelings simply by getting more practice, or if you want a shortcut, RTT is fabulous at clearing these things up in 1-3 sessions!

Maria Natapov: Absolutely. Wherever you put your attention, that thing grows. So, when you're aware of your discontent around something and you don't do anything to change it, then you're going to get more of the thing you don't want. And, doing this will give you more reasons to become even more aware of it. A concept for me comes up from Dialectical Behavioral Therapy of the lens. Say something happens to make you frustrated or angry, and it's reasonable that you would have this feeling in response. But then that lens narrows, and it becomes the only lens you're able to look through. And now everywhere you look you see evidence to support this feeling. And it's like, "Yeah, not only this time, but I remember last week ... and I remember last month ... and then that other time that bad thing happened."

And now that's all you can see. And it quickly takes you to a place that doesn't feel good.

So, invite a pause and recognize, "Okay, I have a choice here. Yes, this is upsetting, and it doesn't feel good. But how am I going to respond?" The pause stops that momentum. Get to a neutral state. Then explore "Okay, what would feel like a good way to approach this?" when you're in your wise mind with all of your resources available to you.

Nicole Mason: Going off of your point about pausing: I tell my clients to pause and, especially in the context of connection and disconnection, to stand in that gap. When you do press pause, you’re going to feel a gap, an uncertainty, a discomfort of what is happening and what you should do. It’s going to feel intimidatingly large. Like you have to do something or else the gap of disconnection will get wider and wider between you and your partner. It won’t.

Ironically, the gap gets wider if you do too much rather than if you do nothing. You can – and should – stand in that gap, not doing anything, and let your partner naturally come back to you.

Maria Natapov: Right. Just be comfortable with sometimes the discomfort of whatever you might be feeling instead of reading into it.

Nicole Mason: Exactly! Let’s stop imposing our own feelings onto a situation to try to make that situation mean something, like "Oh, my gosh, this isn't meant to be" or "He’s such a jerk" or even, “If he loved me, he wouldn’t treat me this way.” Those things usually are not true. But, they’re how we’re feeling, so we make a decision that those things have to be true because we’re feeling that way. When really, it couldn’t be further from the truth – it’s just our feelings coming up. Those are feelings we haven’t actually dealt with or processed. It feels natural when we haven’t been given the tools to process our own feelings, to impose them onto a situation or another person.

Maria Natapov: Yes, meaning about us. Right? Isn't that always the meaning that we tend to go to? Is "Oh, what did I do? They don't like me. I'm not good enough." All the things. Like just recognizing things happen and there are different moments. There's ebb and flow to everything. And it doesn't necessarily mean anything about you. And particularly in romantic relationships, recognizing that it's not always going to look ideal. And giving lots of grace to your partner, as well as yourself, and knowing how to be with that. And it takes practice and isn’t always easy. The answer will look different depending on the person, the day, the situation, and then maybe a little different even later that day. It's finding, "Okay, how do I come to neutral and have that balance?"

Nicole Mason: Absolutely. Access that balance. And, it’s important to realize, that just because you and I do this work as coaches, doesn't mean we’re 100% perfect. I, like you, and every single one of our clients, have these moments, too. The only thing different about me is that after figuring this out – because it’s not something we’re taught and it’s not always instinctive and teaching this to other people. So, instead of going with that emotional wave and spiraling all the way down, I can catch myself like, "Oh, I felt myself starting to go with my emotions. I don't have to keep going.” I don't have to ride that spiral down, or if I do want to do that, I don’t have to bring anyone along for the ride with me. I can stop myself – take that pause and stand in that discomfort – get myself back to that neutral place, back to me, and figure out what I can do for myself at the moment. What I need. And, that’s my responsibility to do. That’s the biggest skill I teach my clients. And, it’s such a great one because then they can teach it to their partner, to their kids. It can have a ripple effect throughout their life, simply because they decided to figure out how to do this one thing better and are committed to just paying attention to it and catching themselves earlier and earlier.

Maria Natapov: That is such a beautiful point. I was just talking to a friend about this last week. We're not impervious to these things. Just like everyone else, we also come against it. It's just like you said, because I’m more practiced at it I tend to have more awareness about it. But I notice, I catch myself sooner sometimes, and other times, it's like "Whoah! I can't believe that got away from me." And it’s okay to have those human moments. So even if you’re a coach, a therapist, or think you have the skills and you ‘should be able to figure this out yourself, applying the skills to yourself, is very different. Sometimes you need an objective thinking partner, accountability, and just someone in your corner as you work through things. It’s okay to ask for help.

Nicole Mason: Absolutely! We all need support, and that support does not always need to come from your loved ones. Sometimes it’s better if it doesn’t, actually. This is where you and I come in and help people through the stuck-ness. Back to the spiral, to that moment where sometimes you're like, "Oh, I just need to keep going and let this all out," I wanted to mention the caveat that is possible, but there are healthy and appropriate ways to get it all out. We’re not advocating for unhealthy or abusive ways of spiraling.

Maria Natapov: Right. I think it's just tuning in to more awareness of what you need right now. Like, "Do I need to tend to myself right now? Because I'm afraid of this." Or "Do I need to just learn to breathe with this?" Or do I need to remind myself, "Oh, I'm making this all about me and it's not about me?"

Nicole Mason: That’s right. Even, “I need to release this, it’s important for me to say, but I can do it in a kinder way.”

Maria Natapov: Yes. And to that point, some of this is different based on your personality and culture. For example, I am Russian-Jewish, a talker, sensitive and emotional. And with that, it's like "Oh, don't you want to hear every single thought in my head about this?" And my fiancé is IrishJapanese – a very different temperament. He's quiet, composed, super thoughtful, and inward. And he's like "Fewer words, please." So, I realized I need to sit and get clarity and filter. And I need to allow for my ‘stuff’ to find calm.

Nicole Mason: Right. You don't have to use him to process. For women with male partners, he probably doesn’t want you to use him to process your own thoughts and feelings. And, it’s really not his responsibility to do that.

Maria Natapov: Yes. So, I've had to create my own ways that feel good to process. Sometimes it's exploring the issue with other people, usually friends or family. Or sometimes it's talking to myself in the car or the shower, or journaling. The most effective way for me is to allow myself the space to think and feel through it. And I know that whatever is still precipitating after those couple of days, that's the important stuff and usually by then has been distilled to the main thing.

Nicole Mason: It's interesting you say that because one of the practices I have my clients do is I have them write, from a very needy place, like, "Please, please, please, I need you to wash the dishes every day. I can’t do anything if there are dishes in the sink. I need you to do these things because I can’t do them." In a very whiney, almost childlike, disempowered tone. And then after they do that, write the same thing out from an angry, bitter, demanding place. Like, "The dishes must be done. Right now. F*ck you for making me demand this again." And then after all that, the needy stuff and the demanding stuff is out of their brain, then they're more neutral. And they can actually say what they want to say. What they actually need. This process is so illuminating and it’s not something that takes very long, especially the more you do it. After writing it out one or two times, most people can take care of it in their heads.

Maria Natapov: Yeah. And remember when you're emotional, your brain doesn't have access to logic. In reality, if someone is going to order you around or come at you emotionally, like your examples, you're not responsive to that. That's not going to feel good. That's not going to entice you to be like, "Let me hear what you have to say, I want to accommodate you." Most likely, what comes to mind is, "Screw you!"

Nicole Mason: Exactly. And, so you can actually see and experience how that feels to your partner, even if you aren’t to the extreme of my examples. Another point about this exercise: it usually doesn't feel good for you to say it in either of those ways.

Maria Natapov: Because that's not who you really are. You're not doing that from your true best self in those moments. You're just basically venting or what I call tantrum-ing. Which is healthy and it has its place, but is not an effective communication tool to use with your partner.

Nicole Mason: It doesn't need to happen to or even with others. You can have that experience on your own. On that point, let’s dive deeper and talk more, specifically, about having uncomfortable conversations.

Maria Natapov: We mentioned some tips already, but I will reiterate: Taking space is one of the most important things and recognizing how much space you need depends on the weight and urgency of the subject matter. Usually, nothing is so urgent that you have to decide right away. However, there are situations and circumstances that do require faster action. Next, get clear yourself on what you want, where you stand, and think through logically what could be a solution and what is possible to do. Only then bring it to your partner if you feel like there's something that has to be talked through.

Because this way you'll have clarity and they'll be able to follow and engage with you easier and more directly. Hopefully, at that point, the emotional things that muddy the waters will be fully out of the picture because you want to communicate in a way where they can hear you and move towards a resolution of whatever it is. Know that it will likely take multiple attempts at a conversation to arrive at a solution. And that it's okay! Because understanding is built on several exposures to a new concept or idea that you haven't been exposed to before.

Nicole Mason: It’s not only okay, but that’s also normal. It’s literally our brain’s job to keep us safe, comfortable, and handling things the way we’ve always handled them.

Maria Natapov: Exactly, that's the lizard brain sounding the "Danger" alert. And then we can make a meaningful decision. It's important to notice when you need to pull the plug. So, if you notice the conversation is getting intense and that you're starting to argue or if there's a lot of resistance, there's no need to keep pushing it. Just hit the pause button. You can always return to the conversation at a later time. That's more productive than shooting yourself in the foot. If you don't do that, they're going to be more reluctant to have the conversation next time.

Nicole Mason: That brings up two things for me when you need to hit that pause button, you have to verbalize it. Don't just walk out in the middle of a conversation. That doesn’t feel good to anyone.

Maria Natapov: Right. And I think the other thing about that approach is it's a much kinder and healthier way to show up. Because through this action you're also inviting them to do the same in situations where it's the other way around. You’re also saying, "Let me know because I'm not perfect. I'm not the only one who might notice that things are getting a little heated. I value your input here."

Nicole Mason: Yes. And then the second thing that came up for me was: the worst marriage advice ever, in my view, is "Never go to sleep angry." It's okay to go to sleep angry. Sometimes you need a good night's sleep more than you need to stay up until 4 o'clock in the morning arguing about the same thing. If it’s 2 hours past your normal time for bed, whatever you’re talking about isn’t getting resolved that night.

Maria Natapov: It's so true. I had to learn that.

Nicole Mason: Me too. Remember, I was a divorce lawyer, so I’m trained to argue my point as long as I need to. It has been so ingrained in me that I could probably, literally, stay awake for days arguing. But, it’s not helpful to me. It’s not helpful to my partner. It’s not helpful for any relationship. I don’t know why that piece of marriage advice is so freely given when it usually does so much more harm than good.

Maria Natapov: For me, that was from trauma. I thought I needed to hammer it out because there was an abandonment piece of, "This feels really bad, and I don't want to lose them." And then when I did the work on myself and got into a better place and relationship, I realized it doesn't mean it's all over. Going to sleep angry is actually a kinder thing to do. And some people need that space more and need more it to calm down before they can resolve a high-stakes issue.

Nicole Mason: They get overwhelmed and that overwhelm doesn't help anything. It’s not productive to have these exchanges when you’re tired and overwhelmed. It just makes things worse, which we’ve all personally experienced at one time or another.

Maria Natapov: Right. And I noticed for, I can kind of flip faster from those negative emotions or interactions. I could take a break for a half-hour or just a couple of hours and I'm ready to talk about it or to hug it out. But I noticed for some people it just takes them longer to fully decompress.

Somebody described those emotions as water running off you after a shower. For some of us we can towel-dry off but others need to air-dry. Whatever your process is, that's okay. Honor it, but also understand the process might look different for your partner, and that's okay too.

It's okay to say, "Hey, I need more time," or, check-in and say, "Hey, are you ready to revisit that yet? If not, let me know when you're ready." Have kindness and grace and recognize it's not about you. It's just about communicating and then providing space for whatever each other needs in a compassionate way.

Nicole Mason: You're both on the same team, you both ultimately have the same goals for your relationship and getting this matter dealt with. So, finding that common ground is going to be helpful. You both can come back to that common ground and use it as a lighthouse when you're in that storm. About the emotions, like your fiancé having to take a little bit of time, when I’ve done mediations with couples, I found that the same thing occurs with most men. That's very common. As women, we have been so socialized to actually acknowledge our feelings and what’s happening in our bodies. Granted, we still push it aside many times as adults, but as children, little girls have the experience of "Oh my goodness, are you okay? How does that feel?" Whereas, with little boys, we’re like, "Oh, you're fine. Brush yourself off and move on."

So, for men, when they're actually given that experience, they're not used to being given space specifically for their feelings and to express themselves genuinely. Many men don't even know what that means. So, when they're allowed that space to process their emotions, it can take a lot longer than it can for women. Just knowing that, as a woman, can be helpful – to again, not make meaning about yourself because of something he just needs more time to do than you do.

Maria Natapov: You need to allow yourself space to feel all the things, even the ugly ones.

Nicole Mason: Absolutely. Learning to feel your own feelings – which is actually acknowledging them, processing them, and then releasing them – is the biggest gift you can give to yourself, your partner, your children, co-workers, friends, etc. If everyone got to that point, the world would be a very different place.

Maria Natapov: That’s the goal. Making the world, even if just in our home, a kinder, better, more secure place.

Thank you for taking part in our conversation. We hope it was helpful and insightful for you. If you’d like to learn more about the work of either Maria or Nicole, please reach out to them.

They would love to hear your thoughts on this topic.

Healing with Energy

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Living in the Moment Heal your past. Create your future Mor Yelvington Energy Healer / Relationship Coach

Did you know that 90% of your thoughts, feelings, beliefs and the way you view the world around you is locked into your brain by the time you are 7 years old.

Research has shown that from birth to age 7, the human brain is in a constant “Theta” brain wave, making us connected to everything and everyone. (This is the wave we use when we are in a state of mediation and in that space between sleep and awake).

When in “Theta” people have experienced the miracle of healing and manifestation access in their life and in their bodies.

After the age of 7 we move from the Theta brain wave to the Alpha & Beta brain wave where we lock in what we’ve learned and start operating from those experience, which in a way create the effect of constantly living in the past.

You see, all the emotions and feelings you experience, the things that you think and do, are based on past experiences. Most of us aren’t even aware of this and keep living our day-to-day lives. We don’t understand why we keep experiencing the same patterns, same partner types, same money situations, same conflicts, etc.

This happens because we keep creating from what we are used to and what we know.

When I do energy work with my clients, we clear the beliefs and traumas that they have locked in the body and in the subconscious.

The amazing thing about this work is that if you can acknowledge the amazing creator that you are, then you can start creating your life the way to truly desire it to be, with the intent from the present moment.

I invite you to challenge yourself.

To step out of your comfort zone and every day does something different.

Take a different route to work, order a new drink, wear that outfit you’ve been looking at, and so on.

When you start taking little steps towards the life you desire to create, you will start living from the now and stop living from your past.

You are here for a reason I see you

Mor Yelvington www.morphhealing.com/

@morph_healing

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