Good Vibes Tribe: Managing Expectations

As I’ve mentioned before, I’m the co-founder and co-facilitator of Good Vibes Tribe Cincinnati, an organization committed to healing negative body image through the power of yoga and community.

We offer free monthly meet-ups throughout the Cincinnati/Dayton/Northern Kentucky area in addition to offering specialized workshops and series.

Our February meet-up is on one of my favorite topics- managing expectations! How do we maintain our focus on bettering ourselves (whatever that looks like to you), vibrating on a higher frequency, doing our inner healing work when we have constant messages telling us what we “should” be doing.

All of us can relate to this- whether you’re single, in a relationship- have children, have no desire to have children, or are struggling with infertility- work outside of the home, work at home, stay home full-time, stay home part-time. At times it seems that we just can’t win.

Join us for our February meet-up where we’ll be led in discussion by body-positive dancer, Danielle Begley. Let’s talk about how we maintain balance in our mental & physical health in a world of “should’s”.

More details of the event can be found here. Feel free to send me any questions you have about the event! See you there!

The light in me honors the light in you.

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Your Ego Vs. Your Soul: Guest Post

I am thrilled to have my first guest post on the blog! Amanda’s post below is so relevant to some realizations I’ve been experiencing lately so it is such a gift to have her offer her words to all of you!

I am an avid reader of anything and everything I can get my hands on, but in the last year or so – pretty much since I decided to quit my “normal” job and become an entrepreneur – I’ve landed in the world of self-improvement books. As I surrounded myself with successful people that were living a lifestyle comparable to my goals, I was inundated with motivational and inspirational suggestions, including reading empowering, knowledge-inducing books.

I’ll be honest. I’m an intellectual, hands-on evidence-backed person. I had a hard time buying into the “woo woo” positive thinking, the Universe sends you what you put out, Law of Attraction stuff they were dishing out. But the more I immersed myself in those who were successful, the more I started to wonder if there was something to what they were saying, so I started trying to live that way myself.

Amazingly, I quickly realized that yes, there was something to this motivational mumbo jumbo. Whether it was seriously the Universe, attraction laws, or whatever, the fact was the more I tried to plan ahead, be optimistic, get up and show up, and look for the good in the world, the better I felt. There really is something to be said for working towards a goal in life rather than just existing day to day.

Along this journey, I ran into a book that truly helped me understand and put a lot of my daily life into perspective. A good friend of mine twisted my arm and made me read “Big Magic” by Elizabeth Gilbert. Actually, she made me download the audio book and LISTEN to it. Listening, rather than reading, was very important, she said. And, as she had never been wrong in giving me advice so far, even when I didn’t want to hear it, I did as she instructed.

The book was really interesting to me, as a writer, and I totally understood why she said listen, and I suggest if you go buy the book you get the audio version, too. However, between all of her wonderful stories and advice, the part that stands out the most was when she talked about your ego versus your soul. I needed to hear it and I needed her to shout it, so I listened to it over and over, louder and louder each time.

You see, I’ve got a mighty big ego that I didn’t know I had. I thought I was humble and all that, but it turns out I’ve got a lot of work to do.

Apparently, it’s your ego that causes all of the stresses in your life. Who knew? Before you shake your head and disagree with me, hear me out.

  • You post on social media and no one, or just a few people, respond. You’re bummed, sad, depressed, thinking you are no good at what you’re doing. You start to wonder if you should just give up and go do something else. Because your ego was hurt. Check. That’s me.
  • Someone disagrees with you, on whatever topic and for whatever reason, and you want to lash out and tell them they are wrong and you are right. It’s imperative that they understand why they are so wrong – it could even change the world! But that’s just your ego talking – your ego saying that what you have to say might make a difference, and when they don’t listen, it’s your ego feeling the strain, and when they do listen, it’s your ego that feels the buzz and blows up like a balloon. Check. Totally me.
  • Your boss, spouse, relative, friend, or anyone gives you constructive criticism and you defend your reason for why you did what you did instead of listening to their critique, absorbing it, thanking them for their thoughts, and then reflecting yourself later. Your ego was hurt because someone criticized you. Check. How can they criticize me when I work so hard to be the best version of me in the first place?

Do any of these situations sound familiar? They did to me, too.

Now put them in another perspective. Did they hurt your soul?

Your soul doesn’t care about what other people think about you. Your soul isn’t going to be injured if someone criticizes you or disagrees with you. Your soul doesn’t care if you get likes and follows on social media. Your soul simply focuses on right and wrong – more specifically, what YOU are doing that is right or wrong.

And when you focus on what your SOUL wants, you can block out all of the ego-draining things in life. There’s a reason that the good things are “soul deep,” “soul-pleasing,” and “happy to the soul.” When your soul is content, things are right in your world. All of those ego-damaging words and actions from other people simply roll off of your shoulder.

Bruised egos result in so much friction in the world. Wars have been started because of damaged egos. I’m not talking about abusive situations. Those are soul-damaging and you have to work hard to get past them. I’m talking about a perfect stranger’s cutting words causing you sleepless nights. I’m talking about your neighbor’s fancy new car that you wanted stressing you out because you can’t pay your bills right now. I’m talking about that someone who wanted to help you improve but offered you constructive criticism and the way you reacted to them.

Yet, peaceful souls have been responsible for so much good. Ghandi, Mother Teresa, Martin Luther King, Jr., all were troubled about the state of the world, but they used their peaceful souls to help make a difference, putting aside their egos for the good of others. The difference is huge: they responded to criticism, negativity, hurt and hate, instead of reacting.

Get the difference? Your ego reacts, your soul responds. You take time to internalize what was said and the best course of action that will be for the best with the least negative consequences, and you respond in kind.

In the end, only kindness matters.

So think about this when you go out into your interactions today, tomorrow, forever. Is your stress, hurt feelings, anger, or other negative emotion due to damage to your soul or your ego? The only one that matters is the damage to your soul, and only you can really do that or let that happen.

Let your ego go, and watch your stress go out the window with it. Respond instead of reacting. Give it a try, like I did with the self-help woo woo stuff I didn’t believe in for so long. You just don’t know if there may actually be something to it until you do it.

Drop me a line at www.beautifullymadelife.net and let me know when you differentiated between your ego and your soul and if it made a difference in the outcome. You may just inspire me, too!

About Amanda:
Amanda lives with her family, two dogs, and three cats in the middle of Florida in a town where you have to drive two hours to do anything fun. Instead of daily excitement, she writes creatively for enjoyment and non-fiction to pay the bills. To make up for living in the middle of nowhere, she travels a lot. You can find out about her travels through her inspirational, motivational, and empowering blog, Beautifully Made Life, and follow her on Twitter, Facebook, Instagram, and Pinterest.

Twitter: BeautifullyMadeLife @CannadyAmanda

Facebook: https://www.facebook.com/beautifullymadelife.net

Instagram: https://www.instagram.com/beautifullymadelife/

Pinterest: https://www.pinterest.com/beautifullymadelife/

Living with Intention Series

I’m excited to announce that Good Vibes Tribe Cincinnati, a community outreach program designed to heal negative  body image through the power of yoga and community, will be hosting a mindful eating series in January at Haven yoga studio in Middletown, OH. You can check out more details of the series here or here.

I’m the co-founder and co-facilitator of Good Vibes Tribe Cincinnati, and have seen firsthand the power of a group of individuals coming together to heal their relationship with food and their body.

In 2019, let’s chose intention over resolution.  Join our Tribe for a four week series designed to empower each participant with a greater understanding of their own unique body, how it communicates, & how it is asking to be nourished.
Through the practice of mindfulness, we will explore the body’s innate wisdom, using intuition, cravings, emotions, & physical sensation as our guides to restoring relationships with food & body image.
This year, ditch the diets & let your body be your guide.  We will be meeting Wednesday evenings 7-8:30pm, January 2-January 23.

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Photo by Nicole Honeywill on Unsplash

Here is some of the feedback we’ve received from surveys after our past workshops:

“facilitators were honest & open, creating an environment where participants felt comfortable being vulnerable”

“this workshop was so much more than I even knew I needed”

“facilitators are EXTREMELY knowledgeable & incredibly supportive”

“thought provoking, healing, & encouraging… amazing experience… thank you!”

 

If you’re in the Cincinnati area, I hope to see you in January! Please send me any questions or concerns you may have. Let’s make 2019 a year of healing and empowerment!

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Photo by Tessa Rampersad on Unsplash

The light in me honors the light in you.

Tips For Great Sleep

Sleep can be elusive for some. At various seasons of life sleep may be more difficult to come by, and for some of us (myself included), difficulty falling and staying asleep can become a chronic issue. With the holiday season in full swing, staying healthy is of utmost importance.  The seasonal ickiness has officially descended, and when you combine that with all of our holiday celebrations and obligations, it’s all the more important to focus on rest.

Sleep is imperative to functioning to the best of our abilities during the day. Beyond affecting our daily grinds, lack of sleep can also have detrimental affects on our health. Chronic sleep deprivation increases the prevalence of heart disease, hypertension, type 2 diabetes, obesity, and depression. Here are a few ways in which we can increase the quality and quantity of sleep.

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Photo by Benjaminrobyn Jespersen on Unsplash

1. Shut down, literally.

Turning off or setting aside the electronics at least two hours before bedtime will impact your ability to fall asleep as well as the quality of your sleep. Blue wavelengths benefit us greatly during the day by increasing our attention, reaction times, and brightening our mood. However, these are not qualities we want when we’re trying to settle in for a great night’s sleep. Try slowly shutting down earlier and earlier in the evening and observe how your sleep is impacted.

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Photo by Joanna Kosinska on Unsplash

2. Establish a routine.

Establishing a nighttime routine will signal to your mind and body that it’s time to wind down. This could include a routine as simple as reading a few pages in a book or perhaps enjoying a warm beverage like a decaffeinated tea or my favorite Cinnamon Pumpkin Warm Milk.

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Photo by Heather Schwartz on Unsplash

3. Utilize Natural Resources.

If you’re having difficulty getting to sleep and staying asleep, there are a few all natural resources to utilize. Some of these include CBD oil (my favorite can be found here), Melatonin, Lavender essential oil (can find this here), and listening to recorded meditations.

I use CBD oil almost every night to keep my anxiety from creeping up and keeping me alert when I want to rest. Ensure you do your homework and find a high quality CBD oil to take advantage of it’s many benefits.  I also love to rub some lavender essential oil on my pillow or temples, and you could also diffuse it, put some drops of it in a bath, or create a bedtime room spray.  Taking some deep breaths of this soothing scent tells my nervous system it’s time for bed.

I pull out the Melatonin when I just can’t sleep and nothing else has worked. There are different dosages of Melatonin so keep that in mind when selecting this supplement. I recommend starting at a low dose, or even taking half a pill and then working up from there as needed.

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Photo by rawpixel on Unsplash

4. Move your body.

Moving your body regularly, whether it’s vigorous exercise or a walk in nature will help utilize energy during the day so your body can completely let go when it’s time to hit the hay.

I find when my body has been stagnant during the day it’s more difficult for my body to relax, as it has energy to burn. The key is to listen to your body and honor what it is telling you. Also keep in mind that body movement does not mean working up a sweat. Many times an extended stretching session on my living room floor is enough to give my body what it needs for the day.

 

Finding what works can be a fun experiment, and will also change depending upon life events, time of year, and more. By ensuring we are getting enough sleep, we are taking a major step in improving our overall health. Sweet dreams!

 

The light in me honors the light in you. 

An Apple A Day

My favorite time of year is upon us! I am beyond ready for sweaters, pumpkins, cool weather, and new fall recipes.

This fall is also special for me because I will be beginning my Psychology of Eating program in October. I can’t help but feel like it’s back to school season. This program, in combination with me recently being diagnosed with Dyshidrotic Eczema, has started to challenge my beliefs about food. I feel I’m starting to utilize food in a new way – in a healing and medicinal way.

As a result of this recent revelation about my body’s need to heal, I have tried to implement a very basic and simplistic way to eating. It is up to each of us to tap into our own body’s wisdom throughout the (sometimes literal) seasons of life. And I feel my body asking for simplicity and grounding. I am honoring my body’s request by providing my body with simple foods that also re-connect me with the source of life – the Earth.

I recently purchased a juicer and have been having a blast playing around with some fun juice recipes – I can’t wait to share them with you soon!

One of the main components of my juices lately have been apples. Apples are in season at the moment, and my body has been craving them. They’re perfect for juicing because they balance out other veggies, such as celery, with some great sweetness. Since I’m currently loving apples, I want to share the numerous health benefits of these beauties. I think I’ll probably create a new series about the benefits of some of my go-to fruits and veggies.

So without further ado, here are some of the fabulous benefits of APPLES! Apples contain malic and tartaric acids, and these contribute to keep your body’s digestive system running at an optimum level. These acids keep food from fermenting in the stomach, allowing for better digestion. And the acids help the apple itself digest, but also aids in digesting other foods as well.

Speaking of digestive benefits – did you know that one apple has over 4 grams of fiber?! One great benefit of fiber, besides preventing colon cancer, is that it makes us feel fuller longer because it expands in the intestines and takes up volume.

Apples are also high in flavonoids, compounds that are thought to reduce the risk of cancer and heart disease. Most flavonoids are found in the skin of the apple, so to get the most benefit be sure to keep the skin on when consuming them. These flavonoids also act as antioxidants by destroying free radicals that are destructive to genes, as well as reducing inflammation throughout the body.

Overall, apples have numerous health benefits so eat up!

What are your favorite fruits and veggies?!

The light in me honors the light in you. 

 

 

 

 

 

A New Adventure!

I’m so excited to announce that I’ve been accepted to the Institute for the Psychology of Eating’s Psychology of Eating Coaching Program! I will begin this new adventure in October and I’m counting the days!

I knew that an empowering coaching program was in my future, but finding a program that was the right fit for me was not an easy process. I spent hours upon hours researching coaching programs. I knew I couldn’t enroll in a program that trained me to provide meal plans to clients, as that strategy doesn’t align with my values and mission to empower individuals to get in touch with their intuition and learn the origin of their cravings.

Providing someone with a meal plan does not empower them- it simply tells them exactly what to feed themselves. My goal is to find the root of an individual’s cravings- to help people trust their body again, honor the body’s cravings, and learn to eat when hungry and stop when satisfied. Unfortunately, programs that empower individuals in this way are few and far between.

Once I discovered the Psychology of Eating coaching program at the Institute for the Psychology of Eating, I knew I had found a program that aligned with my philosophy of empowerment.

In less than a year I will be a certified Mind, Body, Eating Coach and I couldn’t be more excited. The last couple of years have been guiding me to this program and have solidified my life’s purpose to empower individuals to heal their relationship with food and with their bodies. I will be utilizing yoga, meditation, Vedic Yoga Thai Bodywork, essential oils, and eating psychology to tap into the incredibly powerful intuition we all have within us.

I can’t wait to continue to update you with my progress, and to announce when I will begin to accept clients!

The light in me honors the light in you.

doTERRA

Throughout my healing journey, I’ve experienced the firsthand benefits of yoga, meditation, Reiki, Vedic Yoga Thai Bodywork, and more. However essential oils weren’t included in that path until recently.

One of my mentors utilizes doTERRA essential oils within AromaTouch therapy. She also incorporates it into her Reiki practice, and has been working her healing techniques on me. As with most new experiences, I was skeptical at first, thinking there would be a placebo effect at play during these sessions.

After going over my initial symptoms, including digestive issues and general anxiety, she performed her healing modalities and then sent me home with samples of essential oils, with instructions of how to utilize them until our next appointment. I started by implementing Frankincense and then incorporated Cedarwood as well. Within days I noticed improvements of my digestive issues, and then started to notice how these essential oils have uplifted my mood and general anxiety. I knew I wanted to dive into this healing modality more deeply.

Since I have personally experienced the benefits of these essential oils I have been pouring over literature about the science of essential oils, the various essential oil companies, origins of essential oils, the list goes on and on. I contacted my mentor to purchase the large sizes of oils and we also discussed me joining her doTERRA team. I wasn’t sure I was ready to take that leap yet (as a Taurus, I have to examine all perspectives and angles before making a final decision!). However after meditating on this further, I knew this was a company and a healing modality that I need to be a part of so we went for it!

My first order came today, in which I received my first essential oil diffuser, among other fun items. I cannot say enough amazing things about the peaceful sound, the soothing aroma of the oil I selected to diffuse, and the soft lighting that the diffuser offers. I feel strongly that essential oils have not been a part of my healing journey until now because I wasn’t ready to commit to the extensive learning involved in this endeavor, but now I am diving in completely.

I can’t wait to share more of this journey with all of you. Right now I am using this new role as a way to increase my education and will then begin to spread that knowledge with others, to empower them in their own healing journeys! If you have any questions, tips or more, please reach out!

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The light in me honors the light in you.

Love Letter To My Body

Now that we’re deep into the months of summer, I’ve been reflecting on my relationship with my body over my lifetime, particularly in relation to the seasons. The summer season was traditionally a season of manic ups and downs, depending upon the reflection I saw in the mirror, the number on the scale, or the food I had consumed. The past few summers, however, have been seasons that I simply allow to come and go. I honor my body as it is in that season of my life and continue to treat it with love.

I suppose as I develop to nurture my relationship with food and my body, this is a natural result, and can also be easily overlooked. I am taking a moment to pause and celebrate how far I have come because there were times when I truly never thought I could have the relationship I have with my body. For that I am eternally thankful and grateful!
In honor of these reflections, I have written a love letter to my body.

 

To My Uniquely Perfect Body,

Wow, what a journey it’s been so far!

First, I come to you to humbly ask for your forgiveness. Although I don’t have clear memories of loving and appreciating you prior to when I started hating you and then harming you, I do remember days of childhood where I felt completely comfortable within you. Memories of wearing colorful swimsuits as an 8 year-old without feeling the need to cover up; of coordinating daily outfits that included shorts and tank tops throughout the summer without picking apart each piece of flesh that was exposed.

Remember when I sunburned you so badly at cheer camp in eighth grade…? Me too. Sorry about that. I was only trying to toast you slightly. Unfortunately for you, it would take me years to realize we are both much happier sitting under the umbrella, with a big floppy hat and sunglasses.

Throughout the years we’ve definitely been through our ups and downs. There are too many years when I told you how disgusting you are, while abusing you day in and day out. But all the while, you were there. You’ve always been there for me, talking to me, supporting me, healing yourself to show me how strong and amazing you truly are. I only needed to listen.

Years went by and then slowly, very slowly, I started to see you differently. I began to eat  foods based upon what you needed. I started to drink more water and less alcohol. And I felt you responding to me with love and comfort, which only made me want to continue to provide you with more abundant goodness.

When we finished our first 10k… how amazing was that?! I could feel my heart pumping with enthusiastic euphoria- asking when we could do that again! And in the dim lights of a yoga studio, when I started to feel you again. When tears of gratitude, shame, and support overflowed down my face. And I could hear you whisper to me “Stay here with me, and we can find each other again. I want our healthy relationship back. I’m here.”

I can’t wait to continue to discover more of you, and all of the amazing things that we can do together.  May I continue to come as I am to my mat, and to live each day to fully embrace this body I’ve been blessed to inhabit.

With gratitude,
Jessica

 

The light in me honors to the light in you. 

Another Published Article!

Another article of mine has been published- this time by the amazing Harness Magazine! This is my second article to be published by this magazine and I continue to choose to send them my pieces because of their mission of equipping women to share, empathize, and uplift one another.

Check out my latest article here, and check out Harness Magazine here!

 

The light in me honors the light in you