10 Techniques to Raise Your Vibration

Keeping your vibration high is important for a number of reasons. It feels good, it attracts happier things into your life, and it makes you a light for others. These are just a few of the reasons to keep your vibration high. However, life happens and sometimes we just don’t feel great and our vibration dips. When these times happen, is there anything we can do to raise our vibration again? Luckily, there are many things we can do. Here are just a few.

1. Focus on the good – like in the song from the musical: Sound of Music, “When the dog bites, when the bee stings, when I’m feeling sad, I simply remember my favorite things, and then I don’t feel so bad”. Focusing on the good will raise your vibration to match it.

2. Music – turn on some upbeat tunes and dance around or sing loudly in the car on your commute into work. Put in the earbuds while going for a stroll and just let the tunes erase your worries.

3. Exercises – when we move our bodies, it gets all those little happy, healthy endorphins flowing. This flow of hormones can really help you vibrate at a higher frequency.

4. Gratitude – make a list of what you are grateful for, call a friend or family member and thank them for the wonderful impact they have on your life. There are always so many things to be grateful for and changing your focus will help ramp up your vibration.

5. Yoga – yoga helps us feel aligned and centered. It can be a great game changer on a low vibrational day. Yoga also involves breath work. The Yogic breathing is also wonderful for increasing your vibrational frequency.

6. Energy Healing – there are a number of different types of energy healing but Reiki, Chi-gong and Hands on Healing are a few. They all help bring your vibrations up.

7. Meditation – take a mental break with a short meditation. Before starting, set the intention that you will bring in white light and raise your energy level.

8. Chants – In the Kundalini yoga I love, there is often chanting. The chants, or Mantras, are ancient spiritual seed sounds that carry higher vibrations. You can listen to these or chant along. Gregorian monks also chant.  I think either of these are beautiful to listen to and both can ramp up you vibrational speed.

9. Sound healing – the gong is the sound of creation but there are many other sound healing modalities out there. Drum showers, didgeridoo, and singing bowls are just a few of them. Look for a local sound healing concert, practitioner or pull up videos on the internet.

10. Visualize – picture in your mind’s eye something that makes you happy. Running through a grassy meadow on a sunny warm day, walking along the shoreline, driving on a country road, or playing with puppies; are some simple, happy things to visualize. Our brains are incredibly powerful and science has proven that the brain doesn’t know the difference between strong visualizations and actual events.

There are so many other things we can do to raise our vibrations but this list is a few to start with. You have the power within you to improve your life. Take the first step today by raising your vibration and then, using some of these various techniques, keep it up. No one is happy all of the time but happiness is a choice that you can make.

Thank you for reading my blog today! I love you! May you find your vibration remains high, as if by magic.

*Photo was taken along the MN/WI boarder.

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Stay the Course, Even When Confronted With the Seemingly Negative.

When we start down a new road whether it is a healthy initiative, financial planning, career advancement, a self-help strategy, or a creative project; we are energized by the plan and the hope it brings. Our dreams for success our high on our minds and we are energized by the hope for the future. We dance through the first few days or weeks of our plan and path, happily thinking about the outcome waiting for us on the other end. Then sometimes something happens along this path that seems negative and suddenly all our plans come tumbling down. How can we avoid this pitfall from happening and stay the course?

It’s easy to stay on track when everything is going according to plan. But when the unexpected happens (or maybe even the expected but hoped it wouldn’t happen thing), that is when we falter. It is during these times of trouble that we risk falling from our path, but I am here to cheer you on. Do not just throw in the towel easily! Sometimes those things that seem so negative are really just blessings in disguise. We just have to give them the time they need to reveal to us their hidden blessings. Sometimes they are not a big problem but a little chance to make a misstep. It is in these times that we must stay strong, we must remember why we are doing what we are doing and keep the faith that it will all be worth it in the end. In these times we must remember that we are strong enough to keep going, in spite of the challenge, and that you are stronger than you think you are!

Do not let those seemingly random negative happenstances pull you from your path. Do not let the expected, but undesired circumstances, dissuade you from continuing to put one foot in front of the other. It may not be easy right now, but it will be worth it in the end. Go back and remember why you dreamt the dream in the first place and what is at the end of the finish line. Keep in mind how you will feel once you achieve what you are after and walk your path to the end. You may have to climb over some rockslides, voyage around mud puddles, and even find your way when the path is unclear. But it will be worth it the day you stroll out of that dense wilderness and feel the sun on you face. Success is yours. It will be worth it when others are singing your praises. Stay on your path, even when you find it difficult or discouraging; your dreams will thank you for it.

The last days of your journey to this goal will be every bit (maybe even a little more) exciting as the first days. Stay the course when negative things strike! Keep on keeping on when you feel hopeless. Keep striving! Don’t let negativity pull you from your path. You can do this! You are worth the trouble. I am proud of you and you will be too.

Thank you for reading my blog today. I love you! May you find it easy to stay the course, as if by magic.

*Photo was taken outside of Golden, CO.

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Are You Following Your Dreams? 7 Steps to Make Them a Reality.

I recently finished reading The Alchemist by Paulo Coelho. This is a book about a boy who has a reoccurring dream, so he sets off to follow his dream to his destiny. The book tells us that the Universe conspires to give use what we are wanting and striving for.

“And, when you want something, all the universe conspires in helping you to achieve it.”
~Paulo Coelho, The Alchemist

So what are your dreams? Do you know what you want? What are you doing to move in that direction? Do you notice signs, see synchronicities, or feel a ‘knowing’ that you are meant to achieve this objective? I dream to be a published author. I am already a writer and I write all the time. Emy and I have 3 books under our belts and hundreds of blogs. We have not received our publishing deal yet, but it is coming. It is our destiny. Right now we continue to move in the direction of our dreams.

Deepak Chopra says that our lives move forward through our desires. Desires are good things. They give us a goal. Sometimes desires are distractions. Shiny bobbles that look nice and cause us to believe that they will make us happy. Even when our desires may not be a part of our destiny, they are still a goal that keeps us reaching for something. Reaching for things is like exercising, the more we do it, the better we get at achieving those goals. It gives us practice at setting goals and the confidence that we can achieve them.

Here are some steps you can take to help make your dreams a reality.

  1. Know what you want – So many of us do not even have a firm sense of what we want. You cannot run a race if you do not know where the finish line is. Spend some time meditating on what it is that you ‘really really’ want.
  2. Set your goal – Often, even when we know what we want, we do not set a firm goal. Write it down or place it firmly in your mind. “My goal is to achieve this”.
  3. Do some research – Next we need to know what we need to do in order to achieve that goal. So spend some time learning how others have achieved it or a similar goal. Find out what it takes and the steps that can help you reach this goal.
  4. Put action steps in place – Make a list of the things you will do (objectives) to achieve your goal. You may even want to put dates on when you will do these various steps. This keeps you from getting distracted and suddenly it has been years since you moved towards the desired outcome.
  5. Do it – Take action and keep moving forward. The Universe loves action. Whether it is taking a class, attending a seminar, doing the research, talking to people who have done it before, or some other action step that gets you a little closer to your goal. Work your plan!
  6. Never stop believing – Our thoughts become our reality. Believe that this is your destiny and you will achieve, what it is, that you are after. Make a vision board or album. See it as if you have already achieved what you want. You want it for a reason. Feel the feeling of success, as if it was already yours. If you need help with manifesting, here is a series of blogs I wrote on the subject.
  7. Achieve – You will get there. The Universe will help you. Follow your steps and believe that it is your destiny to achieve this goal. You can and will do this. I believe in you!

Thank you for reading my blog today. I love you! May your dreams come true, as if by magic.

*Photo was taken in on Clearwater Beach, FL.

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Negotiations With Myself; 10 Tactics to Stay the Course

It seems like the hardest negotiations I have to have are with myself. This realization came tonight while I was having a conversation with Adventure Sister, Emy. We are great at talking ourselves out of doing things, but talking ourselves into doing things is a whole nother story. What can we do to be successful in negotiations with ourselves?

I am a world champion justifier. If you are not good at justifying something let me take a swing at it. Maybe this gift is a part of my Susie Sunshine Personality, where I can find the good in anything. But like the grinch, it doesn’t matter if this is because my shoes are too tight or my head is not screwed on just right. Being able to justify my way out of everything down not help me embrace healthy habits. Right now I am busy justifying that I don’t need to get my 10,000 steps a day because it is cold outside.

I have negotiated things with others through out my life. Many of these negotiations have been quite successful. How can I use these techniques to negotiate healthy habits with myself?

1. Be firm and set the expectations. That inner couch potato will want to have it their own way. Having a firm line and setting the expectation with yourself will help when your mind starts making up excuses.

2. Have a prepared response. Since we are talking about negotiations with yourself, you probably have a pretty good idea what excuses you will come up with. Be prepared with reasons why these excuses are just not good enough to set your healthy habits aside

3. Keep the goal in mind. Having a clear picture of where you are heading makes it easier to stay the course. This is true no matter if the goal is weight, career, financial, romantic, or whatever.

4. Stay excited! Having a goal can be very exciting, especially when you see progress. Celebrate small successes along the way to help keep the excitement flowing.

5. Ask for a little bit more time. Your inner critic may try and tell you this isn’t working or that you aren’t benefitting from this initiative. Convince that inner critic to keep trying, just a little bit longer. A break through may be just around the corner.

6. Remind yourself that you are worth it. This is such an epidemic of people not feeling worthy. Remind yourself your are worthy have having what you are working toward. You are good enough, you are strong enough, and you deserve success.

7. Ask yourself for advise. When you start hearing the we don’t have to do this anymore voice in your head ask it what it needs to keep going. Sometime just acknowledging the voice will be enough to help you push on. Other times a little inner dialog about what inspiration is needed will give you the power to get over the hump.

8. Use logic. Remind yourself of all the good reasons why sticking with this will help you in the long run

9. Be aware of your emotions. Emotions can pop up when we least expect them. Especially when we are working toward a seemingly difficult goal. (Most goals are achievable with persistence). When those emotions pop up, acknowledge them. Do not try to minimize them. Once you have acknowledged them, allow them to move through you. Release them, do not hold onto them.

10. Push past objections. Sometimes there is no convincing the inner Negative Nelly. Sometimes you will just have to ignore that part of yourself and just keep going. You can do it!

Good luck winning those negotiations with yourself. I believe in you! You can achieve your goals and live the life of your dreams. Keep going.

Thank you for reading my blog today. I love you! May you effortlessly continue to move in the direction of you dreams, as if by magic.

*Photo was taken in Zagreb, Croatia

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A Little Something to Reflect On

Before you speak, listen.

Before you write, think.

Before you spend, earn.

Before you invest, investigate.

Before you criticize, wait.

Before you pray, forgive.

Before you quit, try.

Before you retire, save.

Before you die, give.

       ~William Arthur Ward

I saw some version of this quote in a high school class room tonight. In a world where so much is available instantly, there are a lot of radical ideas in this quote. How many of these things do we just go through the motions of and do not even consider?

Before you speak, listen. This first line of the quote is so very profound. How often are we so busy telling everyone all the wonderful stuff that we know or have seen, that we never take the time to listen to what they have to share with us. Speaking without listening hinders learning. The people around us are full of interesting tidbits to share but if we are so busy talking and not listening, how can we learn from them?

Before you write, think. In a world where what we write, can be seen by others instantly, this is even more important. This goes for notes, emails, posts, and texts. So often, in the heat of a moment, we can hit the button and send words out into the world that we never really wanted there.

Before you spend, earn. Today credit cards are a way of life. They are a trap that I have fallen into over and over again. Living within your means is an important step to overall wellness. If you don’t have the cash, don’t do it. Taking a good hard look at “our” finances has taught us a lot about how to have a better overall financial health.

Before you criticize, wait. Judging someone is easy but not always accurate. Waiting will give the ‘other’ time to reveal themselves to you. You may learn the rest of the story which may change your viewpoint. That thing, that seemed worthy of you criticism, may turn out to have been a heroic and selfless act. It’s amazing what a little bit of time and distance from an event can teach us.

Before you quit, try. I can’t even count how many times people have said they are not going to try something because it won’t work out them anyway. They are assuming an outcome and quitting before they even get started.

Before you die, give. What does this one mean to you? What is the legacy you leave the world? How can you give? It may not be money or things that you are giving. It may be sharing information. Giving the gift of your time. So many wonderful organizations really need volunteers. Did you know hospices are required to have a certain percentage of volunteer hours? Children’s sports teams, pet rescues, shelters, community initiatives, and so many other groups would not be able to do the good work they do with out the gift of loving people’s time.

I felt like the words in this quote have so much to say to us as autumn turns to winter. Winter is a perfect time to reflect, learn, and grow. How can you better embrace these principles in your life? How can reflecting on these lines help you be the best version of yourself?

Thank you for reading my blog today. I love you! May your mark on the world send ripples of hope to every corner, as if by magic.

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Keeping Up With Healthy Initiatives When the Seasons Change

Healthy initiatives can seem energizing when you first start them. They give you hope of a better tomorrow and the good feeling in your heart of really doing something important for yourself. When Mother Nature sees fit to make changes in the seasons, it can throw a curve in your plans. Also seasonal holidays can seem like an excuse to no longer stay the course. Having a plan to combat these changes is the best way to not let them derail your progress.

If you follow my blog you probably know I have a number of healthy initiative all going at once. Taking Care of Me; Step By Step, is the blog that lays them all out if you are interested. My husband and I have been doing an excellent job getting our 10,000 steps in a day. We’re getting up and walking before work, then after work and again before bed, if we still need some more steps. This week we got snow here in MN. I wasn’t expecting it and upon waking discovered 3 inches of the pristine white stuff covering everything. I found it hard to want to get out an walk. I did eventually bundle up and head to the grocery store. I could have driven and it would have been quicker and warmer, but why not take care of 2 things at once. It was a nice sunny day. The bright sun reflected off the snow and I reflected on how to keep up with all that we are working on, despite time marching on.

I am a wonderful “justifier” and snow seems like a great reason to justify skipping a walk. Having a plan in place helps keep you on task. Just like with the intermittent fasting that we are working on. There is always a justified reason to not stay the course; family in town, a special gathering, or an appointment that throws a kink in things. Recently, when my brother visited, we met him early each morning for breakfast. I always look forward to this annual visit and our early morning breakfast and conversation. As his visit neared, I started to fret about what to do about the intermittent fasting and the fact the fact that I wait until 10am before I break my fast. In the end I had a conversation with my brother, who was gracious and understanding. I still met him for breakfast and I enjoyed a nice cup of hot tea, while we had our usual time together and great conversation. Having a plan helped me stay the course. I have so far lost 15.4 pounds by sticking to the intermittent fasting.

Finances is another healthy initiative we are working on. The holiday season is fast approaching. This is the time of year when people often try to spend money to show someone how much they love them. Buying someone a gift, that they may not need or want, will not necessarily communicate your love and appreciation of them. I encourage you to come up with a plan on how to handle this time of year. Start a savings account that you add to throughout the year. Set a budget for gifts and holiday groceries and stick to it. Find innovated ways to show your love and appreciation for those you care so dearly about. Start a conversation with your friends and family about other ways to celebrate your love and appreciation like agreeing to volunteer together as a family. Make an understanding about gifts and a cost limit. Give homemade gifts infused with good intentions and lots of love. There are so many options.

As soon as you decide to focus on a healthy initiative, something will come up to throw you off course. Try to think about what these things may be. Make a plan for them. Remember that healthy initiates are not things we do just for today or tomorrow. These are things we incorporate into our life an become our new standard of living. To ensure success at improving our life, we need to think about how to remain faithful to ourselves. We need to make ourselves a priority by having a plan to keep our momentum moving forward.

Thank you for reading my blog today. I love you! May all your plans come easily, so that you stay the course, and reach the goals you set for yourself, as if by magic.

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How Are You Improving Yourself?

I am always trying different things to improve myself. Are you also obsessed with becoming the very best version of you? I have multiple ways that I am working on myself at any given time. Some are very successful; others take more effort and require that I try again and again. I often think about the goals I have set for myself. Which ones are realistic and which ones are more grandiose ideas.

Currently I am working on going 21 days complaint free. Despite the fact that I have been working on this for several weeks I am still on day one. But with this I am finding that I am becoming more aware of my complaining. I am finding that, depending on who I am around and what I am talking about, makes a huge difference in how many times I need to change my bracelet. To learn more about this, please read my blogs: Can You Go 21 Days in a Row Without Complaining? and OMG! Read This Book! It will take you places you didn’t know you need to go. (An update on my Complaint Free Adventure)

It is the first of October as I write this and I am thinking of writing a blog every day in October, sounds like a great idea, right?! This maybe one of my more grandiose ideas for a couple reasons. Blogging everyday takes time and that is not always a luxury I possess. Another is that, Adventure Sister Emy and I make sure not to post blogs on the same day. This avoids overwhelming our readers and helps make sure both of our important messages are heard. But what would be realistic number for me? To write 20 blogs in October? That certainly seems reasonable and I can write them without posting them. Just save them for a day when I don’t have as much time but need a blog. Okay – that is “now” my goal for October.

Continuing to improve my health with intermittent fasting is another. Somedays I do better with this than others. It remains my goal to start eating somewhere between 10 and noon and complete my caloric intake for the day by 6pm. It is a worthwhile goal to me and I have lost somewhere between 10-20 lbs. doing so.  I remain horrible about keeping track of my weight but maybe that is not such a bad thing.

I’m also trying 28 days without having an alcoholic drink. I feel this is also a worthwhile goal. I like the way a glass of wine helps me relax and causes the stress of the day to role off my shoulders. I like the way I can decompress and the stress seems to melt away after a glass. Specifically, because of the way wine helps me not have to deal with my things, is precisely why 28 days without it is a great goal. To remind me that I don’t really need it and by working through the lessons of my day is really better for me.

Another goal I have is to start running again. I cannot say I am currently really working towards this goal… unless you count reading How to a Lose  Marathon by Joel Cohen. I keep planning to start training again but so far it is all just talk. I need to overcome the fear that my knee injury is permanent.

Doing a really great job at work is always a goal for me too. I want to continue to improve my skills at my job, learn more, and be more of an asset to my co-workers and boss. Sounds like a lofty goal perhaps but one I feel strongly about.

With all of these goals, I move forward little by little, step by step. I can make big strides in one, while the others may stay stagnate for a time. At other times I move all goals forward in someways. Of course I have many more goals than those listed here. I wanted to convey to you that it is “okay” when goals do not go according to our plan and that when it comes to being the best version of ourselves, we can work on several things at once.

Thank you for reading my blog today. May you make progress on all you goals, as if by magic.

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