Health, Self-Discovery

Mindful Moments – Grounding

Grounding is strategies that can help a person manage overall wellbeing. Grounding techniques allow a person to decrease strong emotion and support detaching from the past or a traumatic experience in the moment. There are many different methods and information on grounding techniques. person detach from the past.


Physical Grounding: walk, sit or lay down in nature. This can be done on grass, sand, and/or dirt.

Visual Grounding: Close your eyes and visualize your self Walking, Sitting or laying down in nature. Or visualize yourself as a tree; growing roots down into the earth and growing branches growing tall towards the sun.

Meditative Grounding: Lay or sit in a mediation position. Visualize yourself as a tree; growing roots down into the earth and growing branches growing tall towards the sun. See your negative thoughts, emotions, and trauma releasing through your body out through your feet and roots into the earth. See your body absorbing nutrients from the earth up through your body towards the sun releasing love and gratitude through the branches.

Additional Grounding Support

To decrease the intensity of their feelings, a person can use guided grounding mediations and diffusers essential oils.

Focusing on your five senses can support grounding. What do you see, what do you feel, what do you hear, what do you taste and what do you smell?

When practicing grounding techniques, people can focus on the five senses: sight, touch, hearing, taste, and smell.

Research and Additional Information

Grounding clinical and cognitive scientists in an interdisciplinary discussion.

Grounding the Connection Between Psyche and Soma: Creating a Reliable Observation Tool for Grounding Assessment in an Adult Population.

Grounding Techniques for Post-Traumatic Stress Disorder


Mindful Moments

I declare 2022 will be my best year ever; full of breakthroughs, connections, strength and gratitude!

Yesterday as I set my intentions and meditated on what I wanted to create in 2022 for myself, my family, and my business there was a void. I was frustrated, but I know that answers don’t come in my time but in God’s time. Then like a lightning bolt it came to me as I was working out this morning. “It’s in the mindful moments, not the all or nothing.”

Such powerful truth that I have explored before. I have struggled with being all or nothing. 100% Success or 100% Failure. Over the last 15 years I have done a lot of work both personally and professionally to break that way of being. But if I am not mindful it creeps back in.

This year I am committing to having more mindful moments. Moments of movement, mediation, journaling, grounding, prayer, study, and more.

I am also returning to school to work on a Marriage and Family degree. This both excites and scares me. I know I am going to need to be more mindful and intentional with my time and schedule. I will need to be mindful of scheduling in 5 minutes of mediation or 10 minutes of movement throughout my schedule to help me stay focused.

What is mindfulness?

Mindfulness is a state of active, open attention to the present. This state is described as observing one’s thoughts and feelings without judging them as good or bad.

While mindfulness is a basic human ability it’s more readily available to us when we practice it. It is being fully present. It is being aware of where we are, what we are doing and what is going on around us. When we are mindful we are intentional with our actions and reactions to the situation.

There is growing research that shows when you train your brain to be mindful your are rewiring or remodeling the physical structure of your brain.

Effects of Mindfulness on Psychological Health: A Review of Empirical Studies

Mindfulness and the Brain: What Does Research and Neuroscience Say?

How to Break the Painful Habit of “All or Nothing” Thinking

Who wants to join me?

Take a few minutes to mediate on what you want to create in 2022 then journal it, create a visual reminder of your declaration and post it where you will see it everyday.

Throughout the year I will be posting mindful moment prompts, mediations, Mindful Movement sessions and more on my social media accounts. So join me on Instagram, Facebook and/or Linkedin.

Never Give Up on Dreaming Big
Making a Difference, Self-Discovery

Never Give Up on Dreaming Big

As a child, I remember laying on the grass, watching the clouds and dreaming. Dreaming Big. Life was full of possibility and wonder.

I have achieved big dreams. Some of them even exceeded my wildest dreams. My favorite being attending a Calgary Flames game in the Saddledome. My husband and I were able to celebrate our 20th Wedding Anniversary in Calgary. In preparation, I reached out to the Flames organization and let them now if we were coming and see if we could do something special for my husband. During the first game we attended they put an Anniversary message on the jumbotron and the mascot Harvey the Hound came to our seats. Before the second game we got to tour the Saddledome with one of the managers, Matthew Kane. He also arranged for us to ride the Zamboni’s during the game.

I started 2020 with BIG DREAMS, but as the events of 2020 unfolded I let fear, insecurity, and/or negativity take over. I let go of dreaming.

Our thoughts and therefore our dreams are powerful. Albert Einstein often emphasized the importance of sticking to what you want to do, even when others think it’s ‘unrealistic’. He stated, “Never give up on what you really want to do. The person with big dreams is more powerful than the one with all the facts.”

So what do you want?

Businesswoman Tory Burch teaches “If it doesn’t scare you, you’re probably not dreaming big enough.”

What scares you?

C. S. Lewis said, “You are never too old to set another goal or to dream a new dream.”

What new dream are you ready to manifest?

Christoper Reeve once said “So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.”

I am ready to DREAM BIG in 2021. I am ready to reach beyond my comfort zone and thrive.

Are you ready to join me?

My first BIG DREAM for 2021 is to become a  Body Code Practitioner through Discovery Healing.

My second BIG DREAM is to go on a Signs of Hope International service trip.

I am excited to be in the discovery of new dreams. I am excited to create my life rather than just surviving it moment to moment.

Harriet Tubman stated “Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

Are you ready to change the world?

Never Give Up on Dreaming Big!

Beyond Body Image
Health, Self-Discovery

Beyond Body Image

Beyond Body ImageOur body image is formed from a very young age. It is heavily influenced by family, friends, and the outside influences such as billboards, magazines, TV, movies, social media, more. states, “Women with a positive body image are more likely to have good mental health. But many women in the United States have negative body images, which can put them at higher risk of depression, eating disorders, or other mental and physical health problems. You can take steps to develop a healthier body image and get treatment for mental health conditions.”

In It’s Not Just Girls. Boys Struggle With Body Image states, “TooDespite public perception, body image issues and eating disorders are not exclusively female problems. The oft-cited figure is that about 1 in 10 eating disorders occur in males, but according to Raymond Lemberg, an Arizona clinical psychologist and expert in the area, newer research suggests that the real ratio is probably closer to 1 in 4.

Therefore, people with a positive body image are more likely to have good mental health, but it is becoming more challenging to have a positive body image. 

I don’t remember every having a good body image. From a young age I was self-conscience of my size. I was taller and bigger than my older sister, and little comments caused me to hate my body. In Elementary School, I was made fun of for my weight, which only got worse in Junior High. In High School, it improved as I got involved in sports. 

A few months in to my first marriage, my ex-husband started making degrading comments about my body. At one point he stated that he wanted me to look good in a bikini by summer, or he would find someone else who did. As the physical and sexual abuse got worse, the more weight I gained. I was able to loose some of the weight while I separated from him, but I was still overweight. 

Through the last 27 years of my life my weight varied. At my heaviest just under 300 lbs and a size 22. At my lightest I was 170 lbs and a size 10. No matter what my weight, I received unwanted outside attention.

When I lost weight, I was proud of all the work I had done and I wore clothes that made me feel beautiful. When I would dress up I would have men make comments or flirt with me. I was not dressing up for them, it was for me, but the attention made me very uncomfortable. Thought of running into my ex-husband at the smaller size caused me a lot of anxiety. My body image was so tied to my safety that I could not keep the weight off. 

I know my body image issues run deep. Some of my body image issues are inherited or learned from my family, but many of them are a product of the physical, sexual, and verbal abuse from my ex-husband. These issues get triggered when I hear and see other women hit on or given a complement in a way that is only about their physical body. So because I am trigger by it I have asked of friends to share their experience as well. 


The problem with body image is our acceptance and love for ourselves has to come from inside.  So, we have to change the way we think about our bodies and be vigilant teaching this next generation.  I’ve stayed fit in my life only because I was crazy mean to myself…that if I wasn’t thin… I was worth less.  How lame is that? I’ve fairly recently come into a love of my body and allowed myself to put on a few pounds and be okay with it.  I do yoga (which feels so much better than running until I thought I’d puke). I’m not throwing in the towel, this body still has a lot to do and I plan on keeping it healthy, but I’m not going to punish myself anymore.
I once saw a model give a speech about how the room with the lowest self-esteem is a room full of models.  They’re all stuck there comparing themselves (Who has the best boobs? Butt? Legs? Eyes? Who will get the job for being the prettiest?) It was the first time I ever thought being a model sounded horrifying.
My body (which has stretch marks and scars and imperfections and a large tattoo on my left, back hip) has done some incredible things!!! It’s going to do more…And I’m going to be happy with it.

The question was recently asked of me, “As a woman in her 40’s…what would your advice be to a woman in her 20’s?” The first thing that popped into my head was, “Don’t obsess over your body.” From left to right, those pics are of me in my 20’s, 30’s, and 40’s. I’ve put on weight and taken it off, but it has always been a priority and a fight for me (I put on 60 lbs. with my last son and weighed 200lbs).

Being healthy is a good thing. Emotionally beating yourself up over not looking perfect is another. I have said horrible things to myself. Even when I’ve been in incredible shape…stretch marks…saggy boobs, huge ass…you name it…I’ve tortured myself over it. I have been so mean to myself. That is what I mean by don’t obsess. Strive to be healthy and to feel good, but let the rest of it go. Be grateful for what your body can do and end the conversation with yourself there! Change the way you think about your body. It can do incredible things. Mine made and fed 3 people! It has climbed crazy mountains and swam in oceans and consumed delicious foods and healed from spills on my bike and hugged hundreds of people and snuggled. Shift your focus to that!



Growing up, my mom projected her body image issues onto me, and I thought I was overweight despite being 5’10” and 115 lbs. My mother was a large woman, easily over 300 lbs., and she was very critical of me. She would pinch my skin and tell me I had too much fat, and tell me that my butt was too large. 

I have had a hard time learning how to pinpoint who has good intentions or not, due to a child molester “trying things.”

During my marriage, I was shamed for my body. I was not allowed to go toe the gym, which caused a lot of self-esteem issues, as I was a “Gym Rat” prior to getting married. I would be called fat on a regular basis.  I was told I was the wrong size, despite weighing less than him and being slightly taller.  I was called muffin top, and other names that I don’t care to share. 


One big step that I took was getting a divorce.  I know, I know.  Sounds stupid but to be honest, he was the reason I had body image issues.  To be honest, I did realize that I needed to lose some weight and it was very easy to lose once I was able to get rid of the stressor that caused the weight gain.  

 I have been raped twice. Not that this type of stuff doesn’t happen to others, but after losing weight and gaining a lot of confidence again, I was raped by someone whom I thought was a good friend.  It was actually 2 people that did it.  I never had problems with that previously.  I wasn’t raped when I felt bad about myself.  I was raped both times when I feel like I was more physically attractive. 

On dates, men have a very difficult time keeping their hands to themselves.  A friend told me that the way my body and personality are, it evokes something primal in men.  Wish I knew how to change that.  I am approached about things that are vastly outside of my comfort zone and go against my internal compass on a VERY regular basis.  These types of encounters are very uncomfortable for me and I didn’t used to get approached for “strange sexual encounters” for a lack of a better term. 

If you asked me a year ago, I would have told you that my body image had nothing to do with the amount or type of attention I get.  However, now that I’m divorced, single, confident, a model and genuinely happy with who I am and in love with my future…….body image is SO DIFFERENT!!

I get a lot of attention now whether I’m looking for it or not.  If we’re being real, I have a lot of curves. If a guy is more into boobs—-I’ve got huge boobs.  Same goes with my butt and long legs.  I am finding that as my confidence and happiness has increased, I am hit on a lot more too. I wish people realized how welcoming and sexy just a simple smile is; a real, genuine smile!!

 I find that it isn’t just body image.  It is also about confidence, which I didn’t used to have much of. Confidence comes from loving yourself and who you are!  I get a lot of wanted attention, but it does come with a LOT of unwanted attention as well.  All the attention makes me very, very careful about who I’m hanging out with, and I am very careful about trying to figure out someone’s intentions when they want to be around me as well.

They say good looks are a blessing and a curse.  I truly believe this!  I go on dates and it is very difficult to know if the man is wanting me for my body and trying to get in between my legs or if they genuinely want to get to know me.  I’ve gotten good at deciphering, but feeling good about myself, attracts men and women with all kinds of intentions.  It attracts EVERYTHING!

All in all though, body image is very subjective.  Yes, I am considered overweight BUT, I get more attention from men now that I’m “curvy” versus when I was skinny.  It just goes to show that perspective is everything.  I thought I was fat back when I was actually very skinny.  Now, if we look at numbers, I’m considered overweight, and I’m happier than I’ve ever been.  It all comes from the inside!!!!  If you truly love yourself for who you are, that is all that really truly matters!



I think the issues I have had with body image has many layers. Starting at the age of 11 and through the time I was 14, I was bullied by a group of boys at school which along with the actions of certain family members have attributed to my own thoughts on my body. 

I have always loved sports. I remember years of playing soccer, dreaming of being a figure skater, and then deciding I wasn’t a princess and that I wanted to play hockey. I have always been extremely competitive and when I was younger, I remember beating many boys at different athletic games. I remember feeling on top of the world and like nobody could stop me. 

At age 11, when the bullying started, I remember being called a “Fat Pumpkin” among other nasty names. I remember being repeatedly told that I was fat, ugly, and unlovable. As the years carried on, the name calling and bullying got worse, I hated my body, suffered from anxiety and depression, and became extremely suicidal. When I look back at pictures of my younger self, it makes me physically sick to think that the little girl I used to be was convinced she was fat. 

Once I hit puberty, my hips and boobs grew, I remember my aunt telling me that I had the same body type as her and that as I grew into adulthood, I would just gain weight. This only added to the effects that the bullying had on my body image. I believed I was fat and ugly, and only believed that I was going to get fatter and uglier. With that I also believed that I would also become more and more unlovable. 

In Junior High School, I remember a guy I didn’t know walking up behind me after school and grabbing my butt. I remember him saying that he thought I was his girlfriend, then seeing his girlfriend walk up from behind him and noticing that the two of us looked almost nothing alike. I remember the uneasy feeling I had, realizing that his only intentions was to get the handful of booty that his otherwise gorgeous girlfriend lacked. 

In other instances, I remember other girls commenting on my body. I would hear, “Sarah! I wish I had boobs like you,” or, “I wish I had a butt like yours!” I remember girls that I was acquainted with waiting outside of classes we had together for me to walk in the door just to smack my butt, following it up with the statement, “Damn girl you’ve got a nice butt!. I remember feeling uneasy and self-conscious. 

I have always been more stereotypically masculine, yet I have always been secure in my femininity and identity as a woman. I have been asked multiple times, both by my peers and by family members, If I am transgender, simply because of activities I enjoy and the way I dress. Due to these questions, I must admit, I have often questioned weather there is a flaw in the person I am. Societies Ideals of what a woman should be, what a woman should look like, or what a woman should act like have proved toxic in my life, and admittedly effected my relationship with my body. 

I had conversations with my grandma that didn’t have anything to do  with my body that effected my body image. Things my grandpa would say about my personality also effected how I saw myself. My physical strength has been mistaken for aggressiveness. 

It is only within the last year or so that I have learned to love my curves. I still struggle to look at old pictures of myself without feeling sick. I still question how that little girl had been convinced by so many different people that she was fat and ugly. 

I believe that investigating and uncovering the layers that make up our body image issues is the the key to helping us create a better relationship with our bodies. Yes, body image is subjective and an individual battle that we all experience, but it does not mean that we have to fight it alone. I think the best thing we can do for ourselves, our communities, and our society is to open up space for conversations about body image and the way that it affects us. Our individual experiences are powerful and sharing them can help others to better understand their own struggles in their relationships with their bodies.



It’s Not Just Girls. Boys Struggle With Body Image, Too. By Rebecca Adams

Self-care first is not just in case of an emergency!
Essential Oils, Health, Self-Discovery

Self-care first is not just in case of an emergency!

When we fly the flight attendant tells us in the event of an emergency place your mask on first and then assist others. Self-care first is not just in case of an emergency! Self-care should be part of our daily routine, but too often it is not. 

I used to think that self-care was about personal hygiene, but it is not. Nor is it one size fits all. It does however include proper rest, nutrition, exercise, but most important is about doing things for yourself that bring you joy and rejuvenate you physically and mentally. It can be journaling, spending time with friends, reading, dancing, meditation, etc. I think you get the idea. 

This month as I have been focusing on pursuing kindness I realized that kindness need to be focused inward as well as outward. I need to be kind to myself as I set the tone of how others treat me.  When I am not kind to myself and my focus is on taking care of others my reserves got low, I burnt out.

This morning as I was mowing our lawn (which I love to do) I once again remembered how important nature is to my self-care. When I was a child I would lay in the grass and recharge. It wasn’t until 15 or so years ago that I learned about grounding. (Grounding refers to connecting with the Earth’s surface electrons by walking barefoot outside, laying or sitting in the grass  that transfer the energy from the ground into the body.)

I was then prompted to record a Release and Receive Grounding to share. 

Essential Oils is also part of my daily self-care. They are key to supporting my emotional and physical well-being. doTerra Balance Grounding Bend is key to my daily self-care routine. I place it on my feet each morning to support my grounding. I also use Frankincense daily to support my prayer and meditation. With essential oils I am able to support my emotions aromatically throughout the day. 

Having a AM/PM routine that includes self-care scheduled is what I find works best for me. Here just a sample:

Download a blank sheet

The key to self-care is finding what you need to rejuvenate physically and mentally and how best to make it part of your routine. Don’t try to make drastic changes all at once or you will not stick to it. 

As I take care of myself first with proper rest, nutrition, exercise, and fun, I have more to give others. Therefore, self-care first is not just in case of an emergency!