I’m pleased to offer you a selection of resources designed to support and ignite improvement of your overall well-being. You can also join my email list to learn more about self-care practices and stay in the know about upcoming events and offers!

Resources to calm your

mind, body & spirit

Breathing Exercises

Slow deep breathing has been scientifically proven over and over again to calm the nervous system. Use these techniques daily to improve your overall nervous system response for improved resilience.

BELLY BREATHING

Breathe in deeply through your nose to fill your abdomen with oxygen. Exhale fully through your mouth. Repeat three times.

4-7-8 BREATHING

This breathing is particularly helpful during stressful times. Place your tongue against your front teeth and breathe in through your nose while counting to four. Hold your breath and count to seven. Blow out your breath while counting to eight. Repeat a minimum of three times.

Meditation

Meditation has been scientifically proven to improve our overall well-being. This practice teaches us how to drop into the non-doing and stillness that our mind, body, and spirit rarely get and desperately need. It helps us relate to the present moment by focusing our attention on the present moment with compassion. There are many really great apps, here is one of my favorites, perfect for all ages and levels:

Smiling Mind App

Mindful Eating

Eating habits can easily become ingrained and mindless. Keeping a food journal offers numerous advantages, chief among them being the ability to gain insight into what, when, and how much we’re consuming.

FOOD JOURNAL

For three consecutive days, list all that you’ve eaten in the appropriate spaces, also noting the timing of each snack or meal. By tracking your food intake, you'll uncover valuable information about your eating patterns, which can guide you toward making more informed and healthier choices.

Download PDF

Mandalas

This adult version of coloring is a great way to calm mental busyness. Here are two websites that offer free printable Mandalas:

Lee Towle Designs

The Spruce Crafts

Cleansing Water

This is the perfect drink for when your stomach is feeling heavy from a previous meal and you need to clean out some of the ick naturally.

RECIPE

Fill a jug of your choice with water.
Add slices of lemon, cucumber, fresh mint sprigs, and a small piece of peeled ginger to the water (add as much of each ingredient as you like for your taste).
Let the water sit for an hour or two before drinking.