Meditation and breath-work are common practices used to gain inner peace, reduce stress, and have prolonged benefits on both physical and mental health. They both have tremendous benefits, but how do they differ, and should we choose one over the other? 

Meditation plays a significant role in our bodies’ overall physical, mental, and emotional state. It’s been practiced for decades by numerous cultures in various capacities. Meditation is about seeking silence, a way to shut off the outside world and become completely focused. Meditation can be done with soft music, or it can be guided, and while breathing plays a role in meditation, you’re just observing it and taking breaths rather than the main focus of the exercise. 

Breath-work refers to breathing techniques and exercises to control your breathing. It directs your breathing in a specific way. A certified breath coach typically guides breath-work as they help you focus and change your breathing...

When life isn’t going how we intended, we want to take control and shift. It’s when we are uncomfortable that we seek alignment. Nobody likes to feel uncomfortable, and when these feelings begin to settle in, you’ll search for anything to relinquish them. Instead of control, I challenge you to seek alignment.

Alignment is about moving forward, accepting that you do not control life, and instead finding peace in where you are. Alignment allows you to feel who you are. Our society has taught us that we can compartmentalize our lives. The truth is, it’s merely impossible. When you struggle in your relationship, unhappiness and discomfort trickle into all other aspects of life. Discomfort has a powerful way of flowing into other areas of life. But how can we gain alignment in our lives? 

Listen

Alignment requires you to listen merely to yourself. Sit in your energy and listen. Ask yourself a few questions.

• Is this giving me energy or depleting it? 
• ...

Expectations are the beliefs you hold about an outcome you think will happen. When situations don’t come to fruition, we expect disappointment and discontentment to come to the service. When reality doesn’t match what we had hoped, we often find ourselves in a state of sadness and questioning, which places us in a lower vibration. 

Disappointment is a form of heavy grief, and it can leave us feeling paralyzed and questioning our abilities and direction, and ultimately unable to move forward. How do we relinquish expectations, so we no longer sit in disappointment? 

Begin by looking at the expectation as a whole. When we think about expectations, we tell ourselves, “because I did this, this will happen.” We are giving expectations the ultimate control. 

To begin to let go of perceived expectations, you must place yourself in a state of gratitude. When your expectations outweigh your ability to see reality, you lack appreciation. When you sit...

Breathwork is a common practice that is becoming increasingly popular for people to improve both their physical and mental health. Breathwork aids in achieving a cognitive or biological outcome by mindfully manipulating our breathing. Breathwork offers a plethora of benefits that can help impact your overall well-being. 

Take a moment to reflect on how often you take deep, mindful breaths. Breathwork is more than regular breathing, it's a breathing technique combined with various exercises that are used to improve your physical, mental, emotional, and spiritual health. Breathwork, similar to meditation, can be adjusted according to your routine, ranging from complex to simple and quick exercises. 

Breathwork is an essential tool for transformation and well-being. Below I've outlined some beneficial impacts breathwork can play on your overall well-being.

Reduces Stress

We all encompass stress, and stress management is key to living a functional life. Breathwork allows you...

Dreams, hopes, and goals are just that if you don't develop a plan, a strategy, and ultimately the mindset to achieve. Holding yourself accountable at this moment is essential for long-term accountability and strengthens your perspective and energy toward achievement. New year, new me only works if you have motivation, and minimal manifestation comes with a lack of motivation. But this year doesn't have to be that way, and you can set yourself in motion to head into the new year with an accountability mindset.

But how? accountability looks different for each person, and the good news is, there are many strategies and systems that you can adapt to help you keep your mind on reaching your goals. It's important to consider what works best for you:

• Journaling
• Meditating each morning
• Finding an accountability partner
• Investing in a coach

As you head into the new year, here are a few tips and ideas to help you stay on top of your new year's resolutions. 

Be Specific

Be specific...

I remember asking myself if this is really all life has to offer. Is this it for me? I struggled because I’d always yearned for more, not only because I wanted more but because I knew I was destined to do more. It was a subtle itch that never went away. And when we are presented with these opportunities, we have two options, ignore them or enlighten them. I chose to listen to what the universe was trying to tell me.

When you have this whisper telling you that you’re destined for more, it’s easy to ignore and continue to move forward. But, the thing is, life still becomes monotonous from day to day. Whether you are longing for more, in the process of healing, or want to discover yourself on a deeper level. It’s hard to do without seeking assistance.

As a soul expansion coach, I guide you on this journey as a mentor and spiritual soundboard, and I help you understand your role in the universe. Overcoming hurdles and reaching your full potential can only be done...

The positive effects gratitude plays in our lives are exponential. Gratitude raises our vibration leading us to a place of contentment, clarity, and a positive mindset. When we practice gratitude, we can adequately reflect on all that we have. When you find yourself stuck or itching for more, practicing gratitude is one of the best ways to elevate your life. 

Gratitude is one of the most powerful tools for manifestation with an incredible amount of benefits. It creates a state of abundance and shifts our mindset. When you reflect on what you already have, whether it be your health, safety, or finances, you understand all that you have and can extend gratitude. When you are constantly in a state of lack, stress, or jealousy, you are attracting that energy. 

But, when you are constantly tuned into abundance, joy, and gratitude, that is the energy you are attracting and subconsciously creating for yourself. In other words, it’s the law of attraction. What you put into...

We are entering the holiday season, and our to-do lists can be demanding without the added pressure of the holidays. While the holidays bring excitement, joy, and memories, it also comes with shopping lists, travel, preparation, meeting deadlines, closing out tasks, and ensuring everything in your personal and professional life is squared away for you to feel fully present. 

The holiday season can be as special as it can be overwhelming. Still, there are a few ways to prepare to feel completely present and focused and enjoy what’s important to you this holiday season. When your energy is focused on something else, or your mind has shifted to overload, it’s easy to miss moments because you’re focused on something else. Being present isn’t being somewhere physically. It’s a mindset. 

Plan to be Present

Personally and professionally, the end of the year can be chaotic, and you’re closing out projects, finishing tasks, buying gifts for your...

Healing is a journey but a journey that never actually ends. When we approach the process of healing, we often feel empowered. But, you will be let down when you approach healing as a fix rather than a process. Healing is not a destination but rather a journey. But that doesn't mean you can't discover peace in the process. 

One of the most apparent reasons that healing is never finished is that there is always something new that can happen to us that requires us to heal. These situations and experiences leave scars, and they become a part of our past. While we may recover from our past wounds, they are often revisited. 

Throughout my journey, I've learned that healing is a continuous process. It's a cycle that often repeats itself. You go through an experience, and you get to a point where you feel "okay," but then you have a bad day or you hear a triggering song and feel yourself filling up with painful emotions or negative energy.

But even though healing is never...

Gratitude is more than expressing a quick thank you. It's not just an attitude. Learn more about the incredible benefits of gratitude here. Gratitude is a practice that requires us to acknowledge good in even the most difficult situations. It's the key to manifestation. Gratitude takes your mindset from a place of lack to a space of abundance, perspective, and reflection. The holiday season is an excellent time to begin to put these practices into place, but it's bigger than journaling or dropping a quick thank you at the end of your email. After practicing gratitude continuously with these ideas, it becomes second nature, and your energy will expand into new horizons. 

1. Make a List. Write down three things that happened today that you are grateful for. 
2. Write a Thank You, Card. Send a thank you card to a friend, family member, past client, etc. Someone who might not be expecting it.
3. Be Mindful of Your Thank You. Set an example for your kids. Say thank you to as many...