Yesterday, I took time to ponder the open ended question “What if?”
I then published the following video:
As I continued to ponder that question throughout the day more and more clarity come from it.
This morning it lead me to creating a poem/song with the help of AI that help me organize my thought beautifully.
What if…I Know…
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if my voice felt safe, and my truth was always enough? What if I trusted my path, even when it felt uncertain or tough? What if every part of me—healing, whole, and free— Was always leading me back to the highest version of me?
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if I spoke life into every cell, every dream, every desire? What if I realized my worth was never something to acquire? What if I stopped shrinking and finally chose to rise— And saw my reflection through truth instead of old disguise?
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if the child within me felt safe, seen, and heard? What if love was the language behind every single word? What if I rewrote the story that once held me small— And remembered I was worthy, I was always enough… through it all?
What if I knew the power of words and grew up believing in me? What if I knew I was beautiful and could see my own divinity? What if I breathed in truth and released every lie? What if I trusted my wings were always meant to fly? What if I softened, surrendered, and allowed myself to be— Exactly who I was created, unapologetically free?
I know the power of words and I believe in me. I know I am beautiful. I see my divinity. I speak life into my cells, my dreams, my desire. I trust in my worth—there’s nothing left to acquire. I rise in my truth, no longer needing disguise— I stand in my power and honor what’s inside.
I know the power of words and I believe in me. I know I am beautiful. I see my divinity. I am safe in my voice, every part now free. I am held in my path, becoming all I can be. Every piece of my healing has led me to see— I am whole, I am worthy, I am already me.
Let that sink in. Stop listening to the noise that makes you feel less than and small. Start loving yourself and choosing a different narrative.
I dedicate this song to my husband Joseph, who saw through my past and saw me, who has encouraged my healing journey and who has been my biggest cheerleader and support. He encourages me to follow my dreams and my intuition. He has supported me going to college and getting my degree in Human and Family Services to which I will be graduating with my Bachelor’s degree in the Summer of 2026.
I am grateful for my children who have taught me so much along the way and who have been supportive as I learn, grow, make mistake, and change during my healing journey and life.
I am also grateful for Ronai Brumett who has also help me step into my strengths and who I am. Checkout RonaiBrumett.com to she her amazing work. She took me kicking and screaming to my first AromaDance class and now dancing has become a huge part of my healing journey. She introduced me to Emotion Code by Dr. Bradley Nelson and now I am a Certified Emotion Code, Body Code, and Belief Code Practitioner. She introduced me to Eddie Villa and his Unleash Your Strengths book and work. The two of them have helped me understand who I was divinely created by God to be.
I am grateful for my tribe who been with me through ups and downs. I am also grateful for everyone who has influenced my journey whether it as good or bad. Without my experiences I would not be where I am now.
Are you ready to discover you and define yourself differently?
What If …
You are beautiful, You are Powerful, You are safe, You are enough, You are safe, You are whole, You are worthy, You are already who You are meat to be!
I grew up hating my self. There was not anything about me that someone did not tell me I need to do differently. I was a Tommy Boy, over weight, struggled with reading and school (diagnosed with dyslexia in the 3rd grade). I tried to change who I was to fit the many influences. But with a select few friends I was able to just be me. I will forever be grateful to Kim and her family who never tried to change anything. They just loved me.
Unfortunately, I fell in love with someone who I thought loved me too, but as soon as we were married, he wanted me to change everything about me. His abuse started off with verbal abuse which then turned sexual and then physical.
Amazingly, Joseph saw me. When he told me that he could see himself married to me, I tried to tell him how broken I was. I did not believe I was loveable and I did not love myself. I was ashamed of who I was and what I have been through.
Joseph and I married in 1999, we started a family. He saw through my trauma and triggers and he encouraged me to get help. He was my soft place to fall when I was not strong enough to stand.
While working for Two Little Hands Products they offered the employees training that was a self-discovery seminar. Joseph also went through the seminar and that is where everything started changing. Not changing because someone was telling me I needed to be different, but because I started learning that there was nothing wrong with me. My past was just what happened not who I was.
A friend I made during the seminar gave me the book “Remembering Wholeness” by Carol Tuttle. Joseph, got it for me on Audible so I could listen and follow along. I learned how to reconnect to my spiritual roots, to stop identifying myself through the eyes of others, my past, my fears and my failures. I learned that my thoughts shape my reality. I started following her work, I learned EFT and started learning more about other energy-clearing techniques.
For the first time I started love learning. The more I listened while following with books the easier reading became. I still us that technique as I have much better understanding and recall when I listen and follow along. I also started asking who God saw me as and what he needed me to become.
Along this journey, I started using essential oils and in October of 2013 I became a doTERRA Wellness Advocate. At my first doTERRA Convention, I felt inspired to start blogging about my experiences with mental health and abuse. Joseph was my biggest supported as I started sharing. But not everyone in my life where as supportive. In 2014 I became Certified as an AromaDance Instructor and Certified in AromaTouch Technique. In January of 2018 I became Certified Essential Oil Coach. This allowed me to see that I could do hard things. I kept finding things that interested me and that helped me learn more about myself.
Over 10 years ago Mary Lambert – Secrets became my theme song. I no longer care if people know about my past and my insecurities.
In 2019, Ronai Brumett introduced me to the work of Bradley Nelson and the Emotion Code. In May of 2020 I completed my Emotion Code Practitioner Certification. In July of 2021 I completed my Body Code Certification.
In January of 2022, I started something I never thought I would do. I want back to school to get my degree. Although I loved learning college is hard. While doing college in n July of 2024 I completed my Belief Code Certification. In October 2025 I completed my Associate of Applied Science in Family and Human Services from Brigham Young University Idaho.
Along the way I started learning to love myself. I am not perfect at it. I spent over 40 years hating a lot of things about myself. As I have used the skills I have learned with Essential Oils, Emotion Code, Body Code, Belief Code, AromaDance, Mindful Movement, and through my college education I have release things that no longer serve me and I started loving pieces of myself. I am a work in process and I am grateful for who I am.
For one of my class projects I focused on selfcare without the guilt. This was not easy, but over the 4 weeks I started seeing the benefits of taking care of myself first. I discovered that self-care is not selfish—it is foundational. It is the fuel that supports your mind, body, and spirit, allowing you to show up fully in your life rather than running on empty. When you honor your need for rest, nourishment, connection, and regulation, you are not taking away from others—you are strengthening your capacity to love, serve, create, and heal. Self-care is an act of wisdom, stewardship, and self-respect.
I have created a journal to help you do what I did for myself.
During the process I have found what selfcare method support me for different situation. Dance is one of my best tool. Along the way I came across two more theme song for my journey. I am grateful for the Positivity Able Heart is putting out into the world. I think we are kindred spirits. Give them a listen.
As I began practicing self-care intentionally—without guilt, without justification, and without waiting until everything else was done—I noticed something profound: my capacity to cope, connect, and heal expanded. What started as a deeply personal journey slowly became something I wanted to understand more fully. I didn’t just want to know that self-care felt helpful—I wanted to know whether it was supported, especially for those of us who have lived with trauma, burnout, or years of believing our needs didn’t matter.
What I discovered was validating and freeing: modern, peer-reviewed research consistently shows that self-care is not selfish, indulgent, or optional—it is foundational. The very practices we are often taught to feel guilty for—rest, emotional regulation, boundaries, reflection, and nourishment—are the same practices shown to protect mental health, reduce stress and burnout, and support long-term resilience. Science now confirms what many of us learn the hard way: caring for ourselves is not taking away from others; it is what allows us to show up fully, sustainably, and authentically.
The research below helps remove guilt from self-care by reframing it as a necessary, evidence-based component of well-being. It supports what this journal is designed to do—help you honor your needs without shame, choose care without apology, and understand that tending to your mind, body, and spirit is not a failure of strength, but an expression of it.
Self-care practices—intentional actions individuals take to maintain or improve their physical, mental, and emotional health—have been consistently linked to improved psychological well-being and reduced stress. Research indicates that engaging regularly in activities such as mindfulness, physical rest, and holistic health behaviors strengthens resilience and mitigates the effects of stress, burnout, and psychological distress across diverse populations (Tushe, 2025). For example, studies show that structured self-care activities such as mindfulness training can significantly decrease stress and burnout while enhancing psychological resilience in students and professionals alike, suggesting that these practices function as protective factors in the face of ongoing demands rather than indulgences (Chen et al., 2025; Kwon, 2023). This evidence underscores self-care as a proactive lifestyle component that supports long-term adaptive functioning rather than a luxury reserved for the “less busy.”
Empirical research further demonstrates that self-care supports emotional regulation and mental well-being by fostering mindful awareness and self-compassion, which are associated with better stress management and interpersonal functioning. Systematic reviews and meta-analyses find that regular engagement in mindful self-care practices correlates with positive mental health outcomes, including increased self-acceptance, emotional balance, and reduced burnout symptoms in various helping professions (Monroe et al., 2021; moment). These outcomes show that self-care enables individuals to remain present, manage daily stressors effectively, and engage with life more fully—not because they are indulgent, but because they build essential psychological capacities that sustain performance, relationships, and overall health.
Importantly, research also highlights that self-care is not equally easy to adopt in conditions of elevated stress, which can paradoxically make people feel guilt or pressure when they struggle to practice it. Studies examining self-care behaviors during stressful situations such as the COVID-19 pandemic show that higher perceived stress can negatively impact the likelihood of engaging in self-care, which in turn weakens its beneficial effects on well-being (BMJ Open, 2021). This finding highlights a common challenge: guilt or internal resistance toward self-care may arise when it feels difficult, but the evidence clearly points to self-care as a key mediator that improves psychological health when regularly enacted. Rather than being selfish, self-care has a vital role in preserving wellness across life’s demands.
Loving Me
by LeeAnn Mason
I am removing the labels and stories that defined me
I am healing the child I am setting them free
I have been broken I have been beaten but they’re not going to win
I am choosing to stand up to heal from within
I am safe to feel
I am safe to heal
I am am loving me
I release what no longer serves me
I receive all that God created me to be
I am choosing the unique strengths God gave me
I am choosing to love and heal to serve myself free
I have overcome the strife
I give gratitude to every part of my life
I no longer beg I no longer fight
I claim my power, love and light
I am safe to feel
I am safe to heal
I release what no longer serves me.
I receive all god created me to be
I am am loving me
I set myself free
Created by LeeAnn Mason/Beyond Possibilities LLC with AI.
Reference List
Ayala, E. E., Winseman, J. S., & Johnsen, R. D. (2018). U.S. medical students who engage in self-care report less stress and higher quality of life. BMC Medical Education, 18, 189. https://doi.org/10.1186/s12909-018-1296-x
Chen, S., Qi, X., & colleagues. (2025). A randomized controlled trial of mindfulness: Effects on academic stress, academic burnout, and psychological resilience in university students. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2025.1722669
Kwon, J. (2023). Self-care for nurses who care for others: The effectiveness of meditation as a self-care strategy. Religions, 14(1), 90. https://doi.org/10.3390/rel14010090
Monroe, C., Loresto, F., Horton-Deutsch, S., Kleiner, C., Eron, K., Varney, R., & Grimm, S. (2021). The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments. Archives of Psychiatric Nursing, 35(2), 189–194. https://doi.org/10.1016/j.apnu.2020.10.003
BMJ Open. (2021). Relationship between self-care activities, stress and well-being during COVID-19 lockdown: A cross-cultural mediation model. BMJ Open, 11(12), e048469. https://bmjopen.bmj.com/content/11/12/e048469
Tushe, M. (2025). The role of self-care practices in mental health and well-being: A comprehensive review. Journal of Nephrology & Endocrinology Research, SRC/JONE-148.
Simple ways to savor the season—joyfully and comfortably
The holidays bring moments of laughter, light, and connection. Yet they can also bring a few challenges—too much sugar, a bit of stress, and that “I overdid it” feeling after another round of celebrations.
This guide is here to help you celebrate without compromise—to enjoy every flavor, every gathering, and every memory while still feeling vibrant, balanced, and at ease. Whether you joined our class or simply discovered this resource, you’ll find practical tips, essential oil support, and smart habits to help you stay energized through the entire season.
🍽️ Eat, Enjoy, and Feel Amazing
Food connects us—it’s how we gather, share, and celebrate. The goal isn’t restriction, it’s intention.
Try these simple approaches to keep your body happy while you enjoy the festivities:
Start with balance. Begin meals with something nourishing like protein or fiber to keep blood sugar steady.
Hydrate often. Add a drop of Lemon or Grapefruit essential oil to your water for a refreshing, cleansing boost.
Mindful indulgence. Savor every bite. Pause, breathe, and let your senses experience the joy of what’s on your plate.
You’ll also find that a few smart swaps go a long way:
Sparkling water + a drop of Wild Orange instead of soda or mixers.
Yogurt-based dips with herbs and a hint of Lemon oil instead of heavy creams.
Essential oil–infused dark chocolate treats instead of overly sweet desserts.
🌿 Essential Oils for Digestive and Emotional Balance
Essential oils and targeted supplements can offer powerful support for both the body and mind during the holidays. Try incorporating these into your daily routine to help keep energy and digestion on track:
DigestZen®: Roll on the abdomen after large meals or add a drop to water to support digestion and comfort.
Peppermint: Breathe deeply before gatherings for a clear, refreshed mind—or take internally for digestive support.
Lemon: Brightens mood and supports natural cleansing pathways.
Citrus Bliss® or Holiday Joy®: Diffuse for an instant mood lift and festive atmosphere.
And for extra metabolic and digestive balance this season, explore these powerful additions from doTERRA’s MetaPWR™ System and TerraZyme:
MetaPWR Assist: This innovative supplement supports healthy glucose metabolism and helps promote balanced energy throughout the day. Taken with your largest meal, it helps moderate post-meal glucose spikes—perfect for keeping your energy and focus steady through holiday feasts and festivities.
MetaPWR Softgels: A convenient way to experience the benefits of the MetaPWR Metabolic Blend, these softgels help curb cravings, support metabolic health, and assist in maintaining a healthy weight. They’re an easy addition to your daily routine to help you feel your best—no matter what’s on the menu.
doTERRA TerraZyme is safe and effective and can be taken with every meal. It includes the doTERRA tummy tamer blend of peppermint, ginger, and caraway seed extracts to promote gastrointestinal comfort. The tummy tamer blend is especially helpful for those needing targeted digestive health, such as with protein, fat, and carbohydrate intolerances (like lactose).*
Together, these natural tools work in harmony to support both digestive comfort and emotional well-being, so you can enjoy every moment without compromise.
✨ Stay Energized and Grounded
The key to thriving through the holidays is balance—supporting your energy without burning out. Here are a few small habits that make a big difference:
Morning reset: Begin your day with warm water and a drop of Lemon essential oil. Roll Balance® on your feet and the back of your neck to not only ground but support emotional balance.
Move gently: Take a short walk or stretch after meals to support digestion and energy flow.
Rest intentionally: Diffuse Adaptiv® or Shinrin-Yoku in the evening to unwind and promote restful sleep.
Breathe deeply: A few slow, intentional breaths with your favorite calming oil can bring you back to the present moment anytime.
💃 Move to Support Digestion
Movement is one of the most natural ways to support digestion, balance blood sugar, and lift your mood—especially after those rich holiday meals. You don’t need a full workout to make a difference; even small, intentional movement helps your body process and use nutrients more effectively.
Try incorporating some of these gentle movement practices throughout your day:
Walk it out: A 10–15 minute walk after meals encourages healthy digestion and helps regulate blood sugar.
Twist and stretch: Gentle yoga twists or standing side bends can stimulate digestive organs and ease bloating.
Dance in the kitchen: Turn on your favorite playlist and move with joy while cooking or cleaning up—it’s good for body and soul!
Breathe and sway: Slow, mindful breathing with light movement keeps energy flowing and tension low.
Pair your movement with essential oils like Deep Blue® for soothing muscles or Motivate® for an energizing boost. When your body moves, your energy flows—and that flow supports both digestion and emotional balance.
Remember—the holidays aren’t about perfection, they’re about presence. When you care for your body and emotions, you create more space for genuine connection, laughter, and gratitude.
Let this season be one of joy, nourishment, and mindful celebration. With small, intentional choices, you can truly celebrate without compromise.
🥂 Continue the Celebration
Before you dive into the recipes below, consider how essential oils and supplements can naturally complement your meals.
Enjoy your MetaPWR Assist capsule with your main course to help support balanced energy and digestion.
Add a drop of Lemon, Wild Orange, or Peppermint essential oil to your water, mocktails, or treats for bright, natural flavor.
Keep DigestZen and MetaPWR Softgels handy for gentle, daily support that keeps you feeling your best.
These small, mindful additions make a big difference—helping your body stay aligned while you enjoy every delicious moment.
Let this season be one of joy, nourishment, and mindful celebration. With small, intentional choices, you can truly celebrate without compromise.
🍽️ Recipes
doTERRA On Guard® Pumpkin Smoothie
Are you someone who goes crazy for pumpkin-flavored treats as soon as the first day of fall hits? If so, you’ll definitely want to try this essential oil recipe that combines the delectable taste of pumpkin pie with the doTERRA On Guard Protective Blend for the ultimate autumn treat. This doTERRA On Guard Pumpkin Smoothie is a simple way to get your pumpkin fix, while enjoying the immune-supporting benefits of doTERRA On Guard.*
Cinnamon Apple Chips
As you can tell, Cinnamon Bark oil is a favorite for fall essential oil recipes because of its distinct smell and taste that radiates the essence of the season. If you are looking for more ways to use Cinnamon essential oil this fall, try these Cinnamon Apple Chips with doTERRA essential oils. You’ll soon find that this sweet snack offers a guilt-free alternative to a bag of potato chips.
Glazed Spicy Sweet Potatoes
The colors and flavors of fall are in full swing with this essential oil recipe. The perfect companion for ham, turkey, stuffing, or any traditional fall foods, these potatoes offer a sweet and spicy flavor that pairs well with anything savory. Using Cinnamon Bark and Ginger oil, these Glazed Spicey Sweet Potatoes provide a hearty, filling side dish for any autumn meal that everyone at the table is sure to love.
Ingredients:
4 tablespoons butter, melted
4 tablespoons honey
Juice of 1 lime
2 teaspoons ground allspice
8 drops doTERRA Cinnamon Bark essential oil
5 drops doTERRA Ginger essential oil
2 pounds orange-fleshed sweet potatoes, peeled and cut into ½-inch thick slices Kosher salt and freshly ground black pepper to taste
Fresh thyme sprigs for garnish (optional)
Instructions:
Place ¼ cup of cream into small bowl, sprinkle with gelatin. Let stand to soften (about 10 minutes).
While gelatin is softening, pour remaining cream and ½-cup sugar into a 2-quart saucepan; place over medium heat. Stir until sugar is dissolved. Pour into a large bowl.
Add yogurt, softened gelatin/cream mixture, and Wild Orange oil; whisk until well blended and smooth.
Divide between 8 martini or juice glasses and chill for several hours or overnight, until set.
Once panna cotta is set, place ¼ cup of orange juice in small dish and sprinkle unflavored gelatin over the top.
Set aside to soften for about 5 minutes.
Heat remaining orange juice in a microwave safe dish until it begins to simmer, about 45–60 seconds.
Scrape softened gelatin mixture into hot orange juice and stir until gelatin is dissolved. Set aside to cool at room temperature; divide between each of the panna cotta glasses to create an even layer on top.
Refrigerate until orange gelee is set.
Roasted Butternut Squash Soup
Take advantage of fall produce with this delicious soup. Filled with vegetables and rich seasoning from Rosemary, Spanish Sage, and Black Pepper essential oils, you’ll not only love the taste, but the smell it brings into your home too.
Slice the squash in half lengthwise and remove its seeds and membrane.
Place the squash on a baking dish—cut side facing up—brush with olive oil, sprinkle with salt, and roast for 30 minutes.
Remove the outer layers of the onion and quarter. Clean and rough chop the carrot, setting aside.
After the squash has roasted, brush the onion and carrot with olive oil and place in the baking dish with the squash. Continue cooking for 20 minutes. (If the squash needs to be cooked more, remove the onion and carrot and return the squash into the oven until tender. Take out of the oven and let cool.)
Scoop out the squash flesh and transfer to a blender along with the onion, carrot, and minced garlic, blending on high until smooth. Pour the mixture into a stock pot and slowly incorporate the maple syrup, vegetable broth, heavy cream, and salt. Simmer over medium heat.
Add one drop of Ginger and Black Pepper essential oils.
Dip two toothpicks into your bottles of Rosemary and Spanish Sage and insert the toothpicks into the soup, stirring.
Add additional essential oils and salt to taste. Caution: A little essential oil goes a long way, especially with recipes. Add deliberately.
Pour the soup into bowls and top with roasted squash seeds and sour cream.
Take pie crust and cut out circles to fit inside greased muffin tin. Don’t roll the dough out too thin or else the pie will fall apart after its cooked.
In a blender or food processor, blend all ingredients until smooth.
Evenly divide the pie filling into pie crust.
Bake for 30–45 minutes or until crust lightly browns and when a toothpick inserted into the pies come out clean.
Let sit for 10 minutes, or until cool. Gently remove from pan and refrigerate.
Tip: If you want to make a whole pie rather than mini pies, this recipe will make one medium sized pie.
Whip solid coconut oil, raw honey, and Peppermint essential oil together with hand mixer. The whipped filling should be white and fluffy when complete.
Refrigerate whipped filling for about five minutes.
Use a small scoop or measuring spoon to make small mounds of mint filling. Press down with spoon or finger to make a flat shape.
Place each piece on sheet of parchment paper on top of cookie sheet. Return mints to freezer until ready to coat with chocolate.
In small saucepan or double boiler, gently melt chocolate chips over low heat.
Take mints out of freezer. Use fork to dip each piece in melted chocolate. Place on top of cooling rack.
For holiday fun, sprinkle with crushed candy cane immediately after coating.
Put chocolates back in freezer to cool until hardened. Serve chocolates immediately or store in refrigerator until you are ready to eat them.
Tip: Use a cool spoon to shape whipped filling to reduce sticking.
Cinnamon Apple Cake
Enjoy this vegan apple cake with breakfast or as a dessert. This healthy alternative to traditional sugary teacakes has a nice autumn flavor and goes well with a warm mug of apple cider.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
The crisp November air holds a subtle invitation: to pause, inhale deeply, and turn the gaze inward with a heartfelt “thank you.” I am grateful for those who trust me as their mentor, Essential Oil Coach, and Emotion Code, Body Code, and Belief Code Practitioner. I am thankful to those who follow me on the various platforms and hope you find value in what I share. Thank you for joining me on this journey.
As the golden leaves shift into quiet rest, so too can we shift from doing to being grateful. For many years I’ve taken this month to share one daily gratitude post on social media—and this year I’m inviting you to join me. Let’s explore why this matters: the science of gratitude, how it influences our health, and how simple daily practice can ripple into our wellbeing and community.
Why Gratitude Matters: The Research Story
Gratitude is more than a feel-good notion. In psychological science it’s defined as “the appreciation of what is valuable and meaningful to oneself; a general state of thankfulness and/or appreciation” (Wood, Joseph, Lloyd, & Atkins, 2009).
Here are several evidence-based benefits:
1. Mental & Emotional Wellbeing
Gratitude correlates with greater happiness, more positive emotions, and improved life satisfaction (Harvard Health, 2021).
A meta-analysis of 64 randomized trials found gratitude interventions led to significant improvements in mental health: fewer symptoms of anxiety (−7.8 %) and depression (−6.9 %) (Jans-Beken et al., 2022).
Gratitude writing specifically (vs. general expressive writing) decreased stress and negative affect in a one-month follow-up (Schanche et al., 2020).
2. Physical Health & Sleep
Gratitude is associated with better sleep quality, reduced fatigue, fewer physical symptoms, and improved cardiovascular markers (Harvard Health, 2024).
Individuals with higher dispositional gratitude report greater vitality, less anxiety, and better self-rated physical health (Hill & Roberts, 2011).
3. Brain, Body, and Neural Pathways
Neuroscientific work shows gratitude activates brain regions tied to reward, social bonding, and emotional regulation (Fox et al., 2015).
Gratitude journaling helps “rewire” the brain—shifting attention toward noticing positives and strengthening social connections (The Resilience Project, 2023).
4. Relationships & Community
Gratitude strengthens social ties. Expressing thanks signals that we’ve received value from someone else, fostering trust, connection, and prosocial behavior (Greater Good Science Center, 2016).
The ripple extends beyond the individual; by nurturing gratitude, we also nurture environments of appreciation, kindness, and resilience.
How This Matters for You — And for Us Together
As I share my daily “gratitude” posts throughout November with you, here’s what I’m inviting—and what you might discover:
Resilience under pressure. Life brings stress, uncertainty, pain—yet research shows gratitude buffers against anxiety, depressive symptoms, and even lowers physical complaints.
Foundational self-care. While we often think of self-care as what we do (exercise, essential oils, sleep routines), gratitude is what we become—an orientation, a noticing.
Embodied payoff. Better sleep, less fatigue, improved mood—these aren’t extras; they’re foundational to showing up fully in your life, relationships, and purpose.
Shared transformation. When you join the daily gratitude practice with me, we create a collective momentum—a shared shift toward noticing, naming, and appreciating the good. That communal energy amplifies the individual benefits.
How to Participate: A Simple Framework
Here’s how you can join in this year’s November gratitude journey—with flexibility built in so it fits you.
Download your free Gratitude Journal. (below) Begin by downloading my Beyond Possibilities Gratitude Journal, designed to guide your daily reflections and deepen your awareness of what’s good in your life. It includes space for 3–10 daily gratitude entries, inspiring prompts, and weekly reflection pages. (Download link coming soon!)
Choose your medium. Whether it’s your downloaded journal, a digital notes app, or a social-media post—pick the format you’ll stick with.
Keep it manageable. Research suggests that recording 3 to 10 items per day tends to produce optimal benefits (more than 10 may dilute impact).
For example: “I’m grateful today for…” followed by 3–5 things.
You may also pick a theme of the day (health, connection, nature, small joys, acts of kindness).
Be honest & intentional. Gratitude doesn’t mean ignoring challenges—it means also noticing what’s good despite them. Authenticity matters more than perfection.
A suggested prompt: “What happened today that I might normally overlook—and how did it matter?”
Another: “Who made a difference for me today—and how can I thank them?”
Share the ripple. Post what you’re grateful for on my daily gratitude post—either on LinkedIn or Facebook. Join the conversation, celebrate others’ moments of gratitude, and invite friends or family to participate. Or share on your own social media with the hashtag #BeyondGratitude to connect our growing community of thankfulness.
Reflect weekly. At the end of each week in November, look back—What patterns emerge? What small things became big? What surprised you? This reflective pause deepens your practice and anchors your learning.
Given the fullness of our lives—with our personal healing journeys, essential-oil routines, emotional body work, stress-management, and self-care practices—layering in a gratitude practice is like adding a powerful support beam under the rest of the structure. It doesn’t replace anything you’re doing; it helps everything you do work better. Plus, once gratitude becomes a habit, its benefits persist and compound over time.
In Closing
I invite you to step into November together—each day noticing something you are grateful for, sharing it if you choose, and inviting others into the circle. Let’s watch how small moments of thanks can build into greater resilience, deeper joy, stronger relationships, and more vibrant health.
With heartfelt thanks for you—for showing up, for choosing healing, for being part of this community. Here’s to a month of gratitude, connection, and transformation.
Have you ever noticed how your body naturally moves with your emotions? You bounce when you’re happy, curl in when you’re sad, or tense your shoulders when you’re stressed. These patterns aren’t random — they reflect how the brain and body communicate through posture, physiology, and feeling. Research confirms what movement and healing traditions have long understood: movement changes emotion, and emotion changes movement.
Now, before I go too deep, you don’t have to overthink it. You can work through your emotions by simply putting on your favorite music and letting your body move to the music naturally. I also love doing AromaDance or Mindful Movement to move through my emotions.
The Somatic Basis of Emotion
Emotions aren’t only “in your head.” They’re embodied experiences involving the autonomic nervous system (ANS), muscle tone, breath, and interoception — our inner sense of how our body feels. When emotions are safely expressed through movement, the body can complete its stress cycle and return to balance. Movement therapies and somatic practices (e.g., gentle stretching, dance/movement therapy, rhythmic motion) have demonstrated reductions in cortisol, enhanced emotional regulation, and improvements in psychological well-being (Koch, Morlinghaus, & Fuchs, 2019; Wu, Li, & Zhang, 2023).
Joy: Expand, Express, Energize
Open-arm reach / chest opening Expanding posture (arms wide, chest lifted) increases lung volume, influences the balance of sympathetic and parasympathetic tone, and signals openness and approach behavior — postures correlated with higher positive affect (e.g. expanded posture studies).
Light bounce / small hops Gentle vertical bouncing raises endorphins and dopamine and stimulates spinal and vestibular systems for autonomic regulation.
Playful skipping / side-step Rhythmic side-to-side locomotion with arm swing boosts mood, supports motor coordination, and taps into play systems.
Wiggle / spontaneous dance Free, irregular movement (hips, torso, shoulders) enhances body awareness (interoception), modulates autonomic tone, and can increase positive affect (Koch et al., 2019).
Shake / tremor (gentle, spontaneous) Small tremors or shakes help discharge stored motor tension and reduce autonomic hyperarousal, as in trauma-release (TRE) approaches.
Roll (gentle floor roll → stand) Rolling shifts vestibular input and proprioceptive orientation, helping interrupt stuck tension patterns and inviting fluidity in the body.
Fear & Anxiety: Grounding, Soothing, Calming
Tap / hum Gentle tapping or humming engages vagal pathways (via vibration) and supports parasympathetic activation, helping calm high arousal states.
Squeeze / hold (self-hug) Applying gentle compression through a self-hug or forearm hold reduces cortisol and signals safety through proprioceptive feedback.
Sway / reach Slow pendular motion with gentle arm reach soothes the vestibular system and offers predictable sensory input, helping regulate hyperarousal.
Brush / self-hug (gentle stroking) Slow, affective touch activates C-tactile afferents associated with oxytocin release and supports calming networks.
Rock / squeeze (gentle rocking) Rocking or gentle compressive movement engages vestibular regulatory systems, offering a soothing rhythm and containment for emotional processing.
Anger / Frustration: Safe Release, Grounding Power
Tense → release (clench / relax) Voluntary muscle contraction followed by release modulates muscle spindle activity and helps the nervous system downregulate from tension.
Stomp / ground (foot strike) Energetic foot strikes provide strong proprioceptive feedback and anchor excess energy into the ground, giving a sense of boundary.
Slam / push (controlled directional force) Using controlled push or strike against a safe surface (e.g., wall, pillow) enables expression of force while reducing internal pressure and reactivity.
Ground / connect (rooted stance) Soft squats, weight awareness in feet/ankles, and slow shifts help reestablish bodily stability and downregulate sympathetic tone.
Rest / restorative posture Lying down with deep, diaphragmatic breathing stimulates the vagus nerve and promotes parasympathetic recovery.
Center / mindful micro-movement Very gentle motions (neck rolls, shoulder circles) enhance interoceptive clarity and soothe the system, supporting self-regulation.
Free movement & dance: Encourages fluidity, creativity, and improved affect regulation (Koch et al., 2019; Wu et al., 2023).
Final Thoughts
Our feelings naturally manifest in the body. By intentionally choosing movement that mirrors or completes those expressions, we can help the body return to balance. Whether it’s a joyful stretch, a grounding stomp, or a slow restorative breath, each movement is a doorway to recalibration and liberation.
References
Dreisörner, A., & Junker, N. M. (2022). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Journal of Psychosomatic Research, 157, 110847. https://doi.org/10.1016/j.jpsychores.2022.110847
Eckstein, M., Kämmerer, D., Knafo, S., & Heinrichs, M. (2020). Calming effects of touch in human, animal, and robotic social interactions. Frontiers in Psychiatry, 11, Article 567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7672023/
Packheiser, J., et al. (2024). A systematic review and multivariate meta-analysis of touch interventions: Effects on cortisol, pain, anxiety, and more. Nature Human Behaviour. https://www.nature.com/articles/s41562-024-01841-8
Wu, J., Li, Y., & Zhang, T. (2023). Effects of dance movement interventions on psychological health in older adults: A meta-analysis and systematic review. Brain Sciences, 13(7), 981. https://www.mdpi.com/2076-3425/13/7/981
Beyond Possibilities 