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)

1. Gratitude

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.

3. Breathe

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!

“I am” statements are some of the most powerful words on the planet because they embody your identity and can dictate your personal reality in an extremely powerful way.

Most people look at their current identity statements, listen to what they’re currently saying about themselves and simply attempt to create new identity statements that are the opposite. They are told to repeat them in hopes they’ll eventually become that person.

While there’s a time and place for this, people often report feeling like a “liar” because the new “I am” statement isn’t aligned with them yet.

Why Time Line Therapy “I am” statements are so powerful

What’s different with the identity statements you receive after your personal Time Line Therapy Session is that they have come directly from you and your unconscious mind.

These are leanings you’ve had about yourself that you had previously brushed away from your conscious awareness and through the Time Line Therapy session, they have resurfaced.

One of the prime directives your unconscious mind has is that it represses memories that are not ready to be resolved. By obtaining your learnings, you can resolve the negative emotions or limiting decisions you have made surrounding that memory along with any other events with those same emotions or limiting decisions.

At Abundance Academy, we send you your personal learnings after your session so you can continue reminding yourself of your magnificence long after our session.

What do you do with your “I am” statements?

When you receive your personalized “I am” statements, what exactly can you do with them?

There’s no one size fits all formula. However, here are a few really great menu options to choose from. Read below.

Option 1: Print them and put them somewhere you can see

Put them in picture frames, laminate them or simply pin them up on your walls where you glance at and reference often. Read them once a day or periodically as you pass by.

Option 2: Read them out loud

Read them out loud and really listen to yourself as you read them. Notice the positive emotions that come up as you do read them and memorize the good feelings. Acknowledge how they are showing up in your current life and celebrate that too, either with a smile, in your gratitude journal or success journal.

Option 3: Say them to yourself while looking into the mirror

Eyes are the windows to the soul. When you look yourself deeply in the eye and remind yourself of these wonderful learnings, they will penetrate even deeper.

Option 4: Record them and listen on loop

There are two apps I love (perhaps more out by the time you’re reading this), Voice Loop and Think Up. They’re apps where you record yourself saying something on your phone and it’ll actually create a track that will keep looping over and over and over again. You can literally record your affirmations and listen to them for hours as you run errands, do housework or even as you work at your desk.

What I love about Voice Loop is that you can merge multiple tracks at once. It may sound a bit crazy to hear 2 or more tracks speaking at once, however, your unconscious mind picks them all up. It’s what is referred to as a multiple induction in hypnotherapy. When you listen to something like this in a relaxed state, it can be extremely soothing.

What I love about Think Up is that you can add pretty music to the background of your tracks and also custom photos.

Both are good. I use both for different reasons.

Option 5: Look at your list and dive deeper

Take a look at the “I am” statements and jot down a few that are standing out to you at this time. I’d suggest at least one up to a maximum of 7. It could vary day by day.

Of these, think about how you’ve expressed this quality in your life or how you’d like to express it in the future. You can look up the definitions or do a google search for ideas about what that quality is and how it can possibly be expressed further. You can use it as a theme for your day or week or even have a discussion about it with a friend. The possibilities are endless. Dive deeper and have fun exploring. Let intuition guide you.

Option 6: Create something artistic

You can use some of all of the words to create an artistic project. Use the words directly or simply as energetic inspiration for something creative: a painting, drawing, vision board, sculpture, or anything you can come up with that’s meaningful to you. The unconscious mind loves colors and symbols, so make sure to keep this in mind when in creation mode.

Do you have to do them all?

You can. And you don’t have to. More isn’t necessarily better. What’s key is that you’re intentional about what you’re doing and do what resonates with and is meaningful to you. Let your intuition be your guide.

Interested in the Time Line Therapy process to get your own personal affirmations? Book a complimentary consultation today and we’ll set you up!

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Do you do affirmations? If so, when’s the last time you sat down and asked yourself if they’re actually working for you?

What I’ve seen over the years looks something like this….

There you are, reciting your affirmations with as much enthusiasm as possible. Only 3 more to go before you can check this off your daily success habits list and move onto the next peak performance strategy you’ve got.

You’ve done these affirmations for what seems to be an eternity and keep doing them because you’re “supposed to” yet they don’t seem to be working and every time you recite them in the back of your mind you’re reminding yourself what a “liar” you are.

Sound familiar?

Trust me, you’re not alone. This is a common problem. And clearly, you’re doing these affirmations because you want to get ahead in life.

So just why aren’t these affirmations working and what can you do about it so you stop wasting your precious time?

Let’s start here.

What’s an affirmation?

An affirmation is the action or process of stating something as a fact. They’re words or phrases that evoke a positive state of mind or something one desires, like “I am powerful”, “I am beautiful”, “I am healthy and strong”, “Money flows to me easily and effortlessly”.

They are closely related to mantras which are rooted in Buddhism and Sanskrit. Affirmations have been a fundamental component of many personal growth and development programs since the explosion of personal growth and development. In Napoleon Hill’s Think and Frow Rich, he devotes an entire chapter to autosuggestion, implying that if you repeat something often enough, eventually you’ll believe it. As scientific research evolved and developed, the impact of positive affirmations has been proven to help people achieve success, reduce negative behaviors and increase positive ones.

These days, many successful entrepreneurs, leaders in business, writers and celebrities like Anthony Robbins, Oprah Winfrey, Arnold Schwartzenegger, Jim Carey, Denzel Washington, Lady Gaga, and Selena Gomez use affirmations as part of their mindset and success formula.

If your affirmations are working for you, amazing. Keep doing what you’re doing. There’s no need to read the rest of this article. However, if they’re not, you may be wondering….

If science proves that affirmations work, why aren’t they working for ME?

Let’s address the elephant in the room. You’ve been following all the rules. You’ve carefully selected your affirmations, you repeat them daily, perhaps even several times a day and you aren’t seeing improvement. Why is that?

Here are a few typical reasons your affirmations won’t work for you. You may be encountering one or many of them.

1.Your affirmations don’t align with you, your truth or desires.

Affirmations must be personalized for you. If you think you can Google the top 50 affirmations and pick them off a random list, good luck!

Affirmations are repeated over and over again, so if you don’t choose the right affirmations, you’ll be reinforcing something misaligned, wasting your precious time on something unnecessary or feeling like a liar as you say them.

There are many ways to create powerful affirmations that work. My favourite are through Time Line Therapy (we do this process in the Ultimate Breakthrough), Praxis Statements and Decision

2.Your affirmations are too big of a jump.

If you’re just getting started in business, haven’t earned a single dollar yet and are saying “I’m a billionaire business boss” when you have no context or neurology for what that even is, you’ll get backlash because your unconscious mind is doing its best to protect you from a perceived danger and in this case, failure.

I help clients create Progressive Affirmations in our Abundance Accelerator Program to ensure they’re truthful and headed in the right direction.

3.You’re on autopilot and simply going through the motions.

It’s easy to rush through them to check them off your list in attempt to get that dopamine hit and say you’ve completed your mindset routine. If you don’t actually have any positive feelings or connections to them. There’s no meaning or depth as you do it.

Set yourself up for success and make sure you do them at a time and in a place where you can get emotionally involved so you can actually feel it.

4.You say them once and expect them to manifest.

Tony Robbins say that “repetition is the mother of skill” and he’s right. There are two way to change a belief: massive emotional impact and constant paced repetition. It’s just like a baby learning to walk. They don’t just get up and get going the first time around. They keep practicing even when they fall and get back up with enthusiasm over and over again. This I not one-and-done, you must keep coming back to the affirmation until it becomes a part of you.

Be patient with yourself

Affirmations are a wonderful tool that can fuel you forward or pull you back. When you take the time to create and repeat the right affirmations for you with enthusiasm and do it consistently, you’ll need a telescope to see how far you’ll go in a short period of time.

Realize this is a work in progress. Sometimes you can get it on your own and sometimes you need help.

If you’d like to learn how you can develop the skill to master your affirmations and get them working for you, book a complimentary Strategy Session.

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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.

5. Gratitude

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.

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