Self reflection

15 ways to elevate your spiritual, mental and emotional levels

15 Ways to Increase your growth spiritually, mentally & emotionally

It’s important to check in with yourself. When you feel off balance, try one of these to recharge yourself instantly.


  • Write a gratitude list daily
  • Meditate for 5 minutes. Use a guided meditation if you’re a newbie.
  • Burn sage when you’re feeling funky
  • Do something nice for someone else


  • Read a new book of your fave topic monthly
  • Take a 30 minute nap
  • Map our your desired goals and action steps
  • Stretch, exercise, dance
  • Take a walk in nature and notice the elements
  • Put your phone away from a couple hours


  • Light candles and take a bubble bath
  • Make peace with that person
  • Seek a therapist or coach to work through your emotional blocks/limiting beliefs
  • Write a celebrations list of things you’ve done that bring you joy
  • Spend time with someone that makes you laugh
life stuff, Self reflection

31 Things I’ve Learned since turning 31

This October I turned 31. This list is just an excuse to share some of my thoughts cause that’s what I like to do 🙂 Feel free to share your own.

  1. If you don’t love yourself enough to walk away from toxicity, it will follow you like the plague. In forms of energy, people, habits, etc.
  2. Your life is a reflection of your perception of yourself.
  3. People who hurt you are hurt themselves. It’s never really about you. It is a reflection of how they feel inside.
  4. One day you will learn not to care so much about what other people say or think about you. That is the most liberating feeling.
  5. Vulnerability is a superpower. It takes more courage to express your feels than to hide.
  6. You never truly know what someone else is going through so it is important to think before you lash out. Be kind.
  7. No one is coming to rescue you. And if they do, you will never learn how to swim on your own.
  8. Life can be much more simple. If we want something different, we have to do something different. It is all energy that needs to be shifted.
  9. Looking outside of yourself for answers will always lead to more questions.
  10. Nothing goes according to how you imagine it and that’s a good thing cause you ALWAYS end up where you need to be.
  11. All fruitful relationships, including friendships require mutual energy. You need to put the work in to make it grow.
  12. Energy does not lie. Pay attention to how you feel around a person, in a place/situation. It will tell you everything you need to know.
  13. No matter how many times you replay a scenario, you don’t have a time machine. Stop wasting your time thinking about how you could have done better and focus on how you can kick ass tomorrow.
  14. Seeking help doesn’t make you weak. It means you are striving to be your best. Aint nothing wrong with that.
  15. Standing up for yourself will make you feel uncomfortable around people who don’t get it. Don’t waste time explaining. Just keep going.
  16. You have to strike the moment you have an idea. Waiting too long will lead to “never have I ever”…
  17. Everyone has a pattern. If you want to learn someone, pay attention to their patterns. And believe them when they show you.
  18. No one changes for others. True transformation clicks when the individual is exhausted from living a life that is not their own.
  19. Making peace with your broken pieces is probably the hardest and most healing things you can do.
  20. Don’t beat yourself up for having feelings. It does not mean you’re stupid or weak. Being a robot sucks. What you do with those feelings determines where you will end up next.
  21. Ignoring things will end with you on the floor half-shocked over how things exploded in front of your face.
  22. Success is defined by the individual. Do not allow others to dictate your decisions based on their own experiences.
  23. Love will enter your life at the oddest times. Love is not convenient. Be open.
  24. Forgiveness does not mean you have to open yourself up to the person to hurt you again. It means moving on.
  25. Being optimistic and hoping for the best is not naive, it’s healthy.
  26. Confidence is not the loudest person in the room. It can be glowing energy that is evident in silence.
  27. Don’t do anything because you think you should. That usually ends with starting over and doing as you wanted in the first place. No one should dictate your path.
  28. Sometimes looking to your past is not a bad thing. Be smart about it.
  29. Always remember you are worthy. Keep working on you and your growth. Never give up.
  30. Do what makes you happy. Everyone else is.
  31. Don’t allow your thoughts to overcome your actions. Thinking too much is a trap. Lead with grace. You got this.
life tips

10 Resolutions to Enhance Your Self Worth in 2018

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This is the year to grind. This is the year I’m gonna get my life together. This is the year I’m going to eat healthy and exercise. Blah blah blah.

I’m all about being a badass goal setter, however why don’t we shift our energy towards living a life that makes us feel good. No more being hard on yourself for not being able to lose those last 5 pounds. No more feeling sorry for yourself for being in a job that makes you miserable. No more feeling guilty for not doing laundry.

Self worth simply means how much you value yourself. Not many people realize self worth is a major determining factor in how you live your life. How you view yourself determines the type of job you have, the types of relationships you’re in, what you eat and the vibes you give to the world.

Increase your self worth and I guarantee you will see major shifts in all areas of your life. Here are 10 resolutions to get you started on your journey of fabulousness.

  1.  Meditate. Pray. Journal. Sing. Do whatever you need to do to quiet the chaos around you and learn to listen to your intuition.
  2. Stop making excuses.
  3. Create a morning routine that fits your lifestyle.
  4. Forgive someone. Whether it’s yourself or someone else. Let that ish go. Walking around with extra weight holds you back from joy.
  5. Break a bad pattern. Eating junk, smoking, gossiping, speaking negatively about yourself, etc.
  6. Keep your health appointments. This includes going to the doctor, food shopping, getting your hair and nails done, girly lunch dates, going for a long walk. Basically anything that contributes to feel good hormones for the body, mind and soul.
  7. Do work that fills you up, not deplete you.
  8. Spread kindness daily.
  9. Make a conscious decision to say goodbye to things (and people) that hurt you.
  10. Open yourself up to true love. Whether you’re in a relationship or single, hear me out. All of us are walking around with things that are blocking us from receiving the love we deserve (and desire). Insecurities, past hurt, trust issues, pessimism, etc. Work on those things. Let go and be open to people who actually put effort into being a part of your life. You are worthy of greatness. Dontcha forget it.
meditation mondays, podcast

Meditation Mondays: Elevate Your Mind

Meditation Mondays 7.17Hello my lovelies!!! Meditation Mondays are back! Listen to this week’s 5 minute meditation. It is POWERFUL. Gift yourself about 10 minutes this Monday to jumpstart your week.

This week’s affirmations:

I am capable of handling anything that comes my way.”

“I turn my pain into purpose.”

“I face my fears head on because I know my fears are not my truth.”

Check out previous meditations: Clear the Clutter, Overcoming Obstacles, How To Get What You Want, Self Expression

Remember, you are in charge of creating success and joy in your life in the way you choose to show up.

Good Vibes Always,


life coaching, meditation, mindfulness, podcast, stress relief, candles, NYC, commuter
meditation mondays, podcast

Meditation Mondays: Self Expression


life coaching, meditation, mindfulness, podcast, stress relief, candles, NYC, commuterHappy Monday!!!

It’s a rainy day here in NYC so in case you have Monday blues, I hope this week’s Meditation Monday puts some pep in your step.

This week’s meditation prompt is about self expression. It’s about becoming aware of your communication style and how to express your truth in a way that feels good to you.

Meditation Mondays series:

How to Get Started with Meditation

How to Declutter Your Life

How to Overcome Obstacles

How To Get What You Want

Have a productive and joy filled week. You have what it takes to create the life you daydream about!

Good vibes always,




life coach, meditation, wellness, life tips, mindset, overcoming obstacles, vow to be fierce, candles, inner peace
life tips, meditation mondays, podcast, Self reflection

Meditation Mondays: Overcoming Obstacles

life coach, meditation, wellness, life tips, mindset, overcoming obstacles, vow to be fierce, candles, inner peace

Happy Monday!!!

Welcome to week 3 of Meditation Mondays, a new series I created for you to get your mind right for the week.

Today’s 5 minute meditation prompt is all about changing your perspective on struggle so that you can use it to move forward with your life.

If you’re going through a challenging time right now or have been recently, this is perfect for you. Dive in here!

If you’re new to Meditation Mondays, check out Week 1 and Week 2 on how to clear out the clutter in your life.

Have an amazing week! You got this!