Christmas is over, your shopping for others is done and the New Year is just around the corner. Now’s the time for you to pause and decide if you want more of the same or you’re ready to live the rich & fulfilling life you’ve always dreamed of.
Do you desire to live in the home you really want (not the one you think you can afford)? To go on dream vacations? To do work you love? To have rich and rewarding relationships? To practice ultimate pampering and self-care on a regular basis?
You’ve seen others do it. And you can too!
Here’s the thing, it’s going to take both your inner and outer game to make it happen and you’ve got to raise your energy and vibrational frequency to make any positive change happen.
Everything is energy
Albert Einstein said “Everything is energy, that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.”
He’s right. Everything is energy and when you think about energy, it’s in constant motion.
You’re energy. I’m energy. The trees, beaches and forces of nature are energy. Color, sound and scents are energy. So do thoughts, feelings and your state of health and wellbeing.
Energy is carried by energetic frequencies. Without getting into gadgets and gizmos or lessons in quantum physics, one of the simplest ways to “measure” your personal vibrational frequency is by how you feel, both physically and emotionally.
Feel bad and your frequency is low. Feel good and your frequency is high.
If your frequency is low and you want to feel better, do something to raise it.
Here are 12 ways you can raise your vibrational frequency
(and if you’d prefer to watch or listen to a video than reading the article, check out my Lunch & Learn episode on YouTube where I cover this same topic here)
This is a simple practice of saying thank you for the blessings and good things in your life. They could be simple and they can be big. When you constantly focus on what is good and what is working, you can’t help but feel better.
Gratitude is both an attitude (way of living where your thoughts, feelings and actions are consistently expressive of gratitude) and a practice (action where you can pause and say thank you in a journal, for example)
If you’re new to gratitude and want to learn how to adopt a gratitude practice or you’ve been practicing gratitude and want to amplify your practice, grab my Gratitude Guide now (it’s FREE).
2. Move Your Body
Moving your body is critical to your health and wellbeing. There are so many reasons to move I won’t be able to cover them all.
First, your body was designed to move and do things like build, hunt, gather food, transport you from one location to another and generally move around. It wasn’t built to sit at a desk. Movement is your natural way of life.
Second, when your body is well aligned, it generally feels good. Your body can function and operate properly and you may not even notice it. When things go wrong is when you pay attention. Moving your body in many directions and taking part in a wide variety of activities is key.
Third, when you move your body, you get your lymphatic system going. This is like the garbage dump of the body and essential to flush toxins out of you.
My point is move your body as often as you can (especially if you sit at a desk all day) and do it in a wide variety of ways. Make it fun and do it consistently.
Research shows that the brain can only go three to ten minutes (depending on which source you reference) without oxygen before brain damage begins to occurs.
Breath is life and most people do not breath very effectively.
Journalist James Nestor traveled worldwide to research the hidden sciences behind breathing practices and cutting-edge studies about this basic biological function. In his book breath, he shares how simple and slight adjustments to breathing (ensuring to breathe through the nose, exhaling fully, breathing slowly, breathing less, chewing and masticating) can improve energy, health and so much more. Check out his book Breathe for a deeper dive.
4. Be Aware of Your Thoughts
Eckart Tole says that “awareness is the greatest agent for change.” So often people try to solve their problems simply by changing their behaviours, however, that’s not what’s actually causing the problem in the first place.
When you become aware of the thoughts you are thinking (literally the words going on inside your head) and the feelings they lead to, you can take your first steps towards change. If they are not serving you, simply change them. If they are, keep them or even elevate them to even better feeling thoughts.
You were meant to feel good, so go ahead and indulge!
5. Stay Hydrated
Your body is made up of anywhere from 45-75% water and that percentage tends to decrease with age. Water is essential for health and necessary for bodily functions including temperature regulation, cellular function and waste removal.
Studies show that 75% of Americans are chronically dehydrated. This can lead to fatigue, foggy memory, irritability, poor metabolic function, kidney stones and more. If you ever get thirsty, that’s a sign you’re already dehydrated.
So make sure to drink plenty of water and minimize dehydrating beverages like coffee, caffeinated teas, pops, excess salt, refined foods.
6. Take an Epsom Salt Bath
Epsom salt baths have been used for hundreds of years to ease all kinds of aches, pain and skin troubles. In the water, Epsom salts break down into magnesium and sulfate and that can be absorbed into your body through your largest organ, the skin.
These baths can be helpful for arthritis pain and swelling, bruises and sprains, fibromyalgia, insomnia, psoriasis, sore muscles after working out, sunburn pain and redness, tired and swollen feet and more. While they’re a great form of relaxation and rejuvenation, if you do have health concerns, make sure to check with your doctor before doing these.
To enhance your experience of the bath, add high quality essential oils (I recommend DoTerra or Young Living) to your Epsom salts before putting into the bath so the oils can be absorbed as well. If you simply drop them on top of the bath, you’ll only experience their aromatic benefits (which is ok too).
7. Listen to Music
Not all music is built the same and there are some amazing sounds that can soothe your soul and help you enter an elevated state.
Classical music has been found to be helpful to boost concentration, self-discipline and learning skills. It has been known to induce a calming effect and a release of dopamine to spike pleasure and prevent the release of stress hormones, thereby making focused tasks you are doing more pleasurable.
Binaural beats can help you increase creativity and cognitive enhancement, reduce anxiety and improve mood, help you enter a meditative state, improve sleep, focus, attention and memory retention. If you’ve never heard of them, binaural beats are two tones with slightly different frequencies played at the same time. Your brain interprets these two tones as a beat of their own. These tones align with brain waves to produce a beat with a different frequency and this difference between the two tones is measured in Hz. When your brain hears these beats, your brain activity matches the frequency set by the beats and allows you to train your brain to reach a certain mental state.
Sounds of nature improve health, increase positive affect, lower stress and annoyance. While it’s optimal to be surrounded by the natural sound as you’re walking through a national park, standing on a beach or near a waterfall, etc., the next best thing is tuning into a recording of nature sounds. It would be ideal to listen with headphones to be fully immersed and surrounded by the sound.
A sound bath can also have a positive effect on mental health and physical pain and this is a practice used by many cultures for thousands of years. With a sound bath, sound waves are created at a specific vibrational frequency using crystal bowls, Tibetan singing bowls, bells or gongs. Sound baths are often practiced alongside meditation.
8. Spend Time In Nature
Nature is in perfect harmony and has a naturally high vibrational frequency. The more time you spend in nature, the better. You can improve your breathing, sleep, reduce depression and anxiety, boost motivation to exercise, raise mental energy, immune health, vision, emotional wellness and more.
When possible, ground yourself and let your skin touch nature. Take your feet off I the grass or on the sand, swim in the water, touch (or even hug) a tree, garden with bare hands.
9. Eat fresh, natural, nutrient-dense foods
What you put in is what you get out. Eating a diet full of a variety of foods, minimal salt, sugars and saturated and industrially-produced trans-fats are essential for a healthy diet.
So what should you eat? This can get complicated. I’d recommend seeing a dietician, nutritionist, naturopathic or functional medicine doctor to help you set up a diet that’s optimal for you.
In general, good rules to follow are:
Eat a rainbow for every meal (there should be many colours), eat more proteins and fats earlier in the day and healthy carbs later
Be intentional about what you eat and chew your food well
Eat organic when possible
Wash your fruits and vegetables well
Minimize fish to 1-2 times per week and stick to wild, when possible (they contain a lot of heavy metals)
Eat raw and steam your food rather than fry
Drink plenty of water
10. Use Essential Oils
I used to think essential oils were things that simply made a room smell nice. Until I got educated, I had no idea of the benefits they really have. Essential oils can boost mood, reduce stress, increase attentiveness, improve sleep, kill bacteria, funguses and viruses, reduce anxiety and pain, reduce inflammation, reduce nausea and relieve headaches. There are even hospitals that administer them as a healing tool for patients.
Not all essential oils are made the same way, so it’s essential you choose a high quality oil (I would recommend DoTerra or Young Living).
You can use them aromatically (in a diffuser or simply drop some on your hands and inhale), topically (on your skin) and in some cases, internally (not all are designed for this).
My favourite go-to oils are: peppermint, lavender, lemon, wild orange, bergamot, cypress, ylang-ylang, frankincense and rose.
11. Be Present and in the Now
It’s good to learn from your past, have a direction for your future, but all that ultimately matters is now. How are you showing up for yourself, around your friends and family, in your work? Are you truly living out your fullest experience and expression of life and noticing the magic moments along the way?
If not, use this as an opportunity to recalibrate!
12. Do What You Love!
When you do things that light you up, whether for work or as a hobby, for your entire day or even for a few wonderful moments, you light up like a Christmas tree. Notice what you do love and commit to yourself to do even more of it as you step into this next year.
Take action now!
Marie Forleo says “insight without action is worthless.” Choose one of the suggestions above and commit to starting it today. What else do you want to do this week?
And if you’re a professional woman ready for her next level of success, join me for my next Unstoppable You Workshop. In just an hour a day, you’ll discover the #1 way to have the Rich and Fulfilling life you’ve always wanted and by the end of the week raise your vibrational frequency to new heights!
Don’t delay, commit to yourself today and get registered now!
Let’s face it, some days don’t go according to plan and the stress, anxiety and frustration build. Yet, no matter how much you tell yourself you are being “positive”, you know you’re just faking it and everyone else sees you are too (whether they admit it to you is a different story).
Here’s the thing, when you’re in a negative state, you may not be able to jump from a negative mental mindset to a pristine positive one. It’s not natural and too big of a jump for most humans on the planet.
My suggestion is to get yourself to neutral and then see if you want to continue going up from there. You may, you may not. Either way, the choice is yours and remember it’s your choice.
So next time you are in a funk, check out my Top 5 Mindset Reset Tools that I share with my clients and use myself to reset my mood and elevate my emotions. Best of all, each of them takes 5 minutes or less!
1. Grounding breath with peripheral vision
Stand tall with your feet flat on the floor. Keep your head and chin level and look up with just your eyes. Breathe slowly in through the nose and strongly out through the mouth taking 7 counts or more per inhale and exhale. Do as many breaths as you need to feel calmer and more relaxed in your body. You will have your own physical sensation for this, notice it. Once you’ve entered a state of calm, keep your eyes looking up and gradually allow your gaze to expand out to your sides as far as possible, then imagine that gaze continuing around and connecting behind your body. Lower your eyes and continue with your day.
This exercise will get you into your parasympathetic nervous system and out of your negative emotions. Do it as many times as necessary throughout your day.
2. Do something (anything) fun, physical or that gets you to laugh
When your body moves, your energy grooves. When you or your energy is stagnant, it’s easy to get down. When you’re off, change what you’re doing, perhaps go load or unload the dishwasher or go do the laundry, head out for a walk around the block, do some random burpees, pushups, squats or jumping jacks, turn on some fun tunes and dance around or sing out loud, find some silly YouTube or social media videos (Celeste Barber is certainly my go-to on Instagram). Let your intuition guide you as to what you need at this time.
This will allow you to fill a need you meet a need you have and be able to reset yourself to move on with your day.
3. Rewrite your reality
When you’re off, sometimes you may want to complain and let it all out. This is your chance. Grab a piece of paper and write a few sentences that express how you’re feeling. Say the exact words you’re thinking in your head (you’re not writing a piece of literature) and don’t hold back. When you’ve emptied out, identify how that makes you feel.
Then, take out a fresh sheet of paper or your journal and answer this question “in a universe where anything is possible, what would I want and how would that make me feel?” Write that out and hold those thoughts in your mind for a few seconds. Allow yourself to feel the good feelings and just sit with this moment.
Throw our or tear up the negative story. Energetically let it go. Reread the good story and step into the good feelings once again and fully embrace them.
Do this exercise as many times as necessary throughout your day, or reread the positive story to lift your spirits as your day goes on.
4. What do I want now?
If you’re off, you have some immediate needs that need to be met. It’s important you acknowledge what they are.
Ask yourself, “what do I want now?” then answer with a word or simple phrase for each of the following aspects of yourself: your physical body, vital body, mental body, emotional body, spiritual body
You may find that simply emptying out allows you to feel better and more complete. Sometimes you may need to take a small action towards one of these immediate needs and the rest will organically take care of themselves.
Do this a few times a day and notice how your needs shift throughout your day.
Neville Goddard says that “gratitude brings your whole mind will come into closer harmony with the creative energies of the universe” and he’s right.
When you allow yourself to be grateful for the things you have in your life, it will stop stagnation and connect you to a source of infinite supply of anything you need, wish and desire, including a better day.
A grateful mind continually expects good things and expectation becomes faith. There is a natural and organic flow.
There are so many ways to give gratitude, say thank you, write a few things you’re grateful for, complete a full gratitude practice.
I’ve created a Gratitude Guide with some amazing gratitude practices to get you started or enhance your current practice. You’re welcome to access it here if you’d like some guidance.
Studies show that more than 70% of people have no goals. And of those that do set them, 92% don’t achieve their goals!!!
What’s the greatest reason for this? They lack clarity. They don’t have a clear vision or know the direction they are headed. They don’t know who they are and they end up living life by default instead of design.
Clarity is power
Many years ago I was at the San Francisco airport waiting to board a flight that had been delayed.
More often than not, San Francisco is covered by a thick layer of fog in the mornings that causes flight delays.
For those at the airport this fog is a mere inconvenience, as they know where they’re going, the pilot has a plan and they’ll eventually board their plane and get to their destination.
For others, this fog is a metaphor for their life. Hazy, unclear and full of a lot of uncertainty.
It’s said that clarity is power. And that’s true.
A certain level of clarity is necessary for a plane to safely take off and get to its destination.
And when you have clarity in your life, what you want from it and the direction you’re headed, you can step into a life of purpose and fulfilment.
What’s a vision?
Your life vision is the picture of your future exactly how you want it to be. This is where you decide what your expectations for success are, what you want to accomplish in all areas of life and how you want to show up.
Your vision must be created by you. While it can be influenced and inspired by others, it’s not something that can be created by others for you. It may take time to develop and will continue to evolve as you do.
The important thing is to get it started and keep coming back to it.
Why cast a vision for your future?
1. Creates meaning and purpose in your life and your every day
Meaning and purpose bring juice to your life and ultimately lead to a life of fulfilment. Ultimately human beings want to be happy, healthy and wealthy. When you cast the vision, you can do this in an authentic way to you.
2. Creates the standards you set for yourself and how you show up
Your vision will dictate the things you do, places you go and people you spend time with. It’ll help you define the standards you set for yourself. When the things you choose in your life are all aligned, an organic path will be paved for you.
3. Overcome obstacles that come your way
You can only be focused on one thing at a time. When it comes to obstacles, you can be focused om the problem or solution. When you have a vision, you’ll have something to pull you forward and encourage you to find solutions so you can continue moving in that direction.
4. Gets and keeps you focused
Let’s face it. The world is busy and full of distraction. When you have a vision, you’ll know the direction you’re headed, the standards you have for yourself and stay focused on your outcome. It’ll also be easier to say no to the things that don’t align.
Three things to consider for your life vision: be, do & have
When creating your vision, you want to consider who you want to be (your identity), what you want to do (actions and experiences) and wat you want to have (material possessions).
The clearer you get on your be, do and have in each area of your life, the more complete your vision will be.
Areas to include in your life vision
Your life vision is a comprehensive picture of you and your life as you want it to be. Make sure to identify your be, do and have in the following areas:
Health & Wellbeing
Family & Relationships
Career/Business (not money related)
Take your time with it
It’s important not to overthink it and write the first things that come to mind when starting. You can reassess later.
Set some time aside to do this process fully and completely. I’ve had clients take a couple hours on one day and others that have looked at one area per day over the course of a week. However you do it is up to you.
My step-by-step process
When I first attempted to create my life vision, I was frustrated and second guessed myself constantly because I didn’t know if I was on track.
I discovered a fantastic process that I’ve walked many others through with magical results.
So I created a step-by-step tutorial video AND assembled a vision casting worksheet so you can fil in the blanks.
It can’t get easier than that.
Would you like help creating your vision?
Access my FREE vision casting worksheet here. And join us for one of our upcoming LIVE Vision Casting Workshops, where you can get in-person feedback and inspiration.
Enjoy and please do let me know how the vision casting process goes for you.
Abundance is a very large quantity of something and when it comes to you, your future and your potential, Abundance is your birthright. You don’t have to apply for it. It’s just there ready and waiting for you.
I firmly believe we all have the ability to live an abundant and purpose-filled life. As an avid ready, my clients consistently ask me for my recommended reading list. With the plethora of amazing books out there, I could go on and on and on.
To start, here are my top 40 selections to help you life an abundantly healthy, wealthy and happy life.
Download the PDF here
Anatomy of the Spirit – Caroline Myss
Ask and It Is Given – Esther & Jerry Hicks
Atomic Habits – James Clear
Awaken The Giant Within – Tony Robbins
Boundaries – Cloud & Townsend
Creative Visualization – Shakti Gawain
Eat Move Sleep – Tom Rath
Feeling Is The Secret – Neville Goddard
How to Win Friends and Influence People – Dale Carnegie
Hold Me Tight – Dr. Sue Johnson
Limitless – Jim Kwik
Mindset – Carol Dwek
Never Eat Alone – Keith Ferrazzi
Power of Awareness – Neville Goddard
Secrets of the Millionaire Mind
Start With Why – Simon Sinek
Strengthsfinder – Tom Rath
Tapping Into Wealth – Lynch & Schwartz
The 5 Love Languages – Gary Chapman
The 5 Second Rule – Mel Robbins
The Art of Living – Bob Proctor
The Law of Attraction – Esther and Jerry Hicks
The Life Changing Magic of Tidying Up – Marie Kondo
The Magic – Rhonda Byrne
The Miracle of Tithing – Mark Victor Hansen
The Miracle Morning – Hal Elrod
The Power of Intention – Dr. Wayne Dyer
The Power of Positive Thinking – Norman Vicent Peale
The Power of Your Subconscious Mind – Joseph Murphy
The Science of Getting Rich – Wallace D. Wattles
The Simplicity Body Cookbook – Jenn Pike
The Sleep Revolution – Arianna Huffington
The Wealth Mindset – Neville Goddard
Think and Grow Rich – Napoleon Hill
Unstoppable – Kelly Roach
Working With The Law – Raymond Holliwell
You Too Can Be Prosperous – Robert Russell
You Were Born Rich – Bob Proctor
You2 – Price Pritchett
Your Invisible Power – Genevieve Behrend
When I was 18, I found myself sitting in a financial services office with my hands sweating, heart pounding and throat so full of tension I could barely swallow.
I was sitting in a presentation about money and what it meant.
What I didn’t know is that the discomfort I felt at the time had nothing to do with cold, hard cash.
It had to do with me.
It had to do with my truth.
And it’s what has led me to the path I’ve taken to this day.
I realized that while unlike most 18-year-old kids, who had very little understanding of money, I actually had quite a bit.
However, what I didn’t know was who I was, what I wanted to do with my life, and the magnificence I was truly destined for. And even if I did know, I wouldn’t have believed it at the time.
That day led me on a long journey that’s spanned more than 20 years to date and will continue for the rest of my life.
It led me on the journey of discovering myself and what I am capable of.
I’ll spare you all the details (for now). Let’s just say I took my journey very seriously and since that day have invested more than $300,000 to work with coaches, mentors, mastermind groups, and be involved in elite training programs all over the world.
I became an excellent student and started listening to my wise mentors, whom I was paying a lot of money.
While I learned a lot along the way, the most important lesson I have learned is when NOT to listen to them and when to sit back, be quiet and trust myself.
Dr. Wayne Dyer says “If prayer is you talking to God, then intuition is God talking to you.”
This is so incredibly powerful, because you have all the answers inside of you. You just may not know how to find them and where to find them yet.
That’s what the journey’s all about. You uncovering and unleashing your most magnificent self.
That’s what Abundance Academy is all about. You getting to know and love yourself better than anyone else and being unapologetic along the way.
Wherever you are on your journey, realize there’s always a next step.
Here are 5 ways you can stop listening to everyone else and start listening to (and trusting yourself) more of the time.
You’ve got to put good stuff in to get good stuff out.
Read and listen to positive resources that fill your world with good. Check out our recommended reading list for a place to start. – Book List
Ask yourself intelligent questions about yourself and get to know yourself from the inside out. If you want help with this, consider the Abundance Accelerator Program.
2. Be silent
Meditate, sit in quiet or even go for a walk.
Spend more time with less noise (keep your phone away from you at this time) and pay attention to the messages and signs that come your way.
Realize that the letters in silent also spell listen. Many people hear and don’t really listen. Listening is the key. The messages are there and come to you faster and faster as you hone your intuition.
3. Get objective
We can listen and speak in two ways: story and fact. While both have their place, when you are in story, emotions tend to arise. This is great when you’re watching a romantic or funny movie. Not so good when you’re stressed or need to make intelligent decisions.
That’s when you turn to fact and be objective.
The best way to do that on your own is put pen to paper. Write whatever’s going on in your head exactly how it is, don’t hold back. That way you get things out of you.
Then rewrite it to how you would love it to be. You’ll notice you start to dream and feel better. You’ll also see yourself be in a more resourceful state. From here, you’re in a position to find the answers you seek.
You’ll also notice that your initial story is likely filled with a lot of drama, not productive thoughts, beliefs or habits and is really quite silly when you look at it.
Decision is something that entered into my life in a large way from my mentor Bob Proctor. He studied decision and encouraged all of his students to become excellent decision makers.
It’s one skill we are not taught effectively by our parents or in school.
Decisions are something that must be made on your own without being influenced by the opinions of others and it eliminates confusion by bringing order to your mind.
If you think you’re a bad decision maker, realize you can change that. You just have to practice. So decide to become a masterful decision maker.
5. Review, reflect, refine, repeat
In the 1993 movie Sister Act 2, Whoopi Goldberg makes a point that if you wanna be somebody and you wanna go somewhere, you’d better wake up and pay attention (there’s even a song “Wake Up And Pay Attention with amazing lyrics you can check out).
It’s true. Mindlessly wandering through life won’t get you to where you want to be.
Each day and with each major project or event that comes your way, review it, reflect on what went well and what could be improved on, decide to refine it and go back out to do it again.
Progress is the key to happiness and a fulfilling life. And that’s ultimately what we’re here on this planet to do… live a happy, fulfilling life where we can harness the power of our incredible gifts and unapologetically share them with the world.