Breathing is largely subconscious and automatic. We don’t think about it. Our lungs take in air, our body absorbs oxygen, the oxygen is circulated throughout the body, and our body uses it to keep us going. It is simple and necessary.

What happens when we choose to become aware of our breath and change it from an automated breath to a conscious breath? What happens to our mind and our body?

Ever feel tired while you’re working on something and don’t want to stop working? There is evidence that focused, conscious breath (Pranayama) can change our psychophysiological state bringing more focus and energy to us. [1] Grooving in the flow, trying for a deadline, studying for a test, or preparing for an event can leave us feeling the need for a bubble of energy to help us reach our goal. Instead of grabbing coffee or an energy drink, experiment with your breath.

There is a way to create energy using conscious breathing techniques. A few similar techniques, Kapalbhati, Dynamic Breathing, Breath of Fire, or Bellows Breathing can bring rich oxygenation to the body and brain and renew energy without stimulants.

Experiment gif

Try the brief and easy technique below to create a surge of bright energy!

Breathing Exercise

  • Take a comfortable seat with enough room to hold your arms outstretched to your side and rotate from the waste side to side, like washing machine agitator.
  • Set a timer for 1 minute.
  • Place your fingertips on the top of your shoulders with your arms up and elbows out to your side.
  • Take 3 full, deep and purposeful belly breaths.
  • On the 3rd exhale, rotate your body at the waste to your right side.
  • Now, twist at the waist toward your left side and inhale while you are twisting.
  • Twist again to your right side and exhale while you are twisting, fully pushing the air out using your diaphragm.
  • Create rhythm and cadence in this movement. Moving from right to left in one second works well for me.
  • Each breath is full and purposeful.

That’s it! You’re 2 minutes from natural boost of energy!

Ouch! PMS & Cramps & Hormones. Oh my!

Ouch! PMS & Cramps & Hormones. Oh my!

Are you trying to find a natural way to be at one with PMS? I was, too, after I discovered all the side effects of taking too much ibuprofen. Ibuprofen has its place in the world and great in a pinch, but if you want a more “mother earthy” alternative there are a few things that may put the kibosh on those symptoms.


Self care and compassion during our menstrual cycles are a must and I’m happy to report there are natural ways to manage those pesky symptoms.

Wintergreen is a shrub that produces red berries and sweet birch is a tree. Both have high levels of methyl salicylate. Wintergreen essential oil naturally contains about 98% methyl salicylate and sweet birch essential oil contains approximately 90% methyl salicylate.

Ummm…what the heck is methyl salicylate, you ask? It is used for temporary relief of mild to moderate aches and pains of the muscles and joints. It can be used for pain caused by muscle stiffness, soreness, or bruising, arthritis, sprains or strains, backaches, and, you guessed it, CRAMPS.

Geranium essential oil smells amazing and it was shown to significantly reduce PMS symptoms in a clinical trial. They used geranium oil during aromatherapy massage using the effleurage technique (rhythmic; circular; light pressure).


Now that you know the sciencey stuff, it’s time to have fun! Try the Ouch Rub below. I’ve used this for more than just cramps. It smells amazing and it works for me. Give it a try!

Ouch Rub

1 Tbsp        Base oil (coconut, avocado, olive)
2 drops      Sweet Birch or Wintergreen essential oil
2 drops      Geranium (Egyptian) essential oil

Combine the ingredients in small dropper bottle. I use a portable size, like a 1 oz. amber glass bottle so I can pop it in my purse. Add a few drops to your palm and gently rub in a circular motion over the affected area(s); lower abdomen area for period cramps or directly on the affected muscle or joint. The Ouch Rub can be used frequently and as needed. I have used this successfully at the base of my skull for tension headaches.


NOTE: Always dilute essential oils. I am a proponent of using essential oils safely. I do not tout one essential oil company or another, so the intention of this post is to help you feel better, not to hock oils or give medical advice. If you are interested in the oils I use, message me and I’ll be happy to give you information on the various companies I’ve used over the years.



“Words mean things.” – Samuel R. Delany

One of the strategies I teach my clients is to think about things differently, get a different perspective, and create novelty in their lives. To do this, I teach a simple lesson. Take a sentence you often hear yourself saying and reword it in several different ways to find out how your mind operates. 

The adage, glass half full or glass half empty, demonstrates pessimism or optimism, negativity, or positivity, and lack or abundance. Especially when we are beginning the journey of creating abundance in our lives, how we think, what we say, and how we react, creates energy and that energy begets the same energies. In other words, you become habituated in thinking one way or another.

I caught myself last night with thoughts of lack and so I made an adjustment. Here’s an example:


I am running out of this.
I only have one left.
Ugh. There is only one left.
I need to buy more.

This for that graphic for substitution article


I have one for today.
Great! There is one left.
I’ll add this to my list.
I can get more.
I’ll have more tomorrow.

Even the same sentence, thought of differently, creates a different energy. The phrase “there is one left” said in a different manner can create a different feeling, for instance, “Ugh. There is only one left.” vs. “Great! There is one left!” 

The more you practice working on your thoughts and the language you use, you will likely start to see a shift in your thinking toward abundance.

When you catch yourself with a thought of lack, grab your phone, open your notes, and reword the thought several ways. Say those new phrases out loud and notice how you feel when saying the modified statements. 

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