Finding Balance: Grounding, Natural Frequencies, and the Science of Connection

In today’s fast-paced world, many of us spend more time indoors than ever before. We wear shoes with insulating soles, work under artificial lighting, and are constantly surrounded by technology. While these conveniences have transformed modern life, they have also increased interest in simple practices that reconnect us with the natural world. One of those practices is grounding, also known as earthing.

Grounding is the practice of making direct physical contact with the Earth’s surface by walking barefoot on grass, soil, sand, or other natural surfaces. Although the concept may sound simple, researchers have begun exploring how this connection may influence human physiology. Studies suggest that direct contact with the Earth may allow the body to exchange electrons with the Earth’s surface, potentially helping to reduce oxidative stress, support healthy inflammatory responses, improve sleep quality, and promote balance within the autonomic nervous system (Chevalier et al., 2012).

Several peer-reviewed studies have reported improvements in physiological markers related to stress, inflammation, circulation, pain perception, and sleep following grounding practices (Chevalier et al., 2012; Oschman et al., 2015). While larger clinical trials are still needed, the current body of research suggests that grounding is a safe, inexpensive complementary wellness practice that may support overall physical and emotional well-being.

Our bodies themselves are electrical systems. Every heartbeat is generated by electrical impulses, every nerve cell communicates through electrical signals, and our brains produce measurable electrical activity known as brain waves. These waves are categorized into several frequency ranges—including delta, theta, alpha, beta, and gamma—and each is associated with different states of consciousness, attention, and relaxation. Practices such as meditation, deep breathing, spending time in nature, and grounding have all been associated with shifts toward brain wave patterns linked with calm attention and relaxation, although responses vary between individuals (Cahn & Polich, 2006).

One of the most fascinating areas of ongoing research involves the Earth’s natural electromagnetic environment. The Earth and its atmosphere form a giant resonant cavity that produces naturally occurring electromagnetic waves known as Schumann resonances. The fundamental Schumann resonance averages approximately 7.83 Hz, although it fluctuates slightly based on global lightning activity and atmospheric conditions (Besser, 2007). This is not the frequency at which the Earth physically vibrates, but rather the primary resonant frequency of the space between the Earth’s surface and the ionosphere.

Because 7.83 Hz falls near the upper theta and lower alpha brain wave ranges, researchers have explored whether these naturally occurring electromagnetic fields may influence biological rhythms. At present, however, there is no conclusive scientific evidence demonstrating that exposure to Schumann resonances directly improves health or causes specific physiological changes in humans. The relationship remains an intriguing area of investigation rather than an established medical fact.

Researchers are also investigating whether other frequencies may support healing and mental wellness. One of the most promising areas involves 40 Hz gamma stimulation. Early neuroscience research has shown that exposure to light or sound pulsing at 40 Hz may help synchronize gamma brain wave activity, a frequency associated with attention, learning, memory, and cognitive processing. Animal studies and early human clinical trials suggest this approach may support neuroplasticity and is being explored as a potential complementary intervention for cognitive decline and Alzheimer’s disease, though much more research is needed before clinical recommendations can be made (Chan et al., 2021).

Beyond 40 Hz stimulation, scientists continue to study the therapeutic effects of music, rhythm, and sound. Music therapy has consistently demonstrated benefits for reducing stress, easing anxiety, improving mood, and supporting emotional regulation across diverse populations (Bradt et al., 2021). Researchers are also examining binaural beats and vibroacoustic therapy as potential tools for relaxation, sleep, and stress reduction. While some studies show encouraging results, findings remain mixed, and additional high-quality research is needed.

You may also have heard claims about specific “healing frequencies” such as 432 Hz, 528 Hz, or the Solfeggio frequencies. These frequencies have gained popularity in wellness communities and are often associated with claims of emotional, physical, or spiritual healing. Although many individuals report positive personal experiences while listening to music tuned to these frequencies, current peer-reviewed research has not demonstrated that these frequencies possess unique healing properties beyond those of calming music in general. This does not diminish the value many people find in listening to them, but it does remind us to distinguish personal experience from scientific evidence.

One conclusion does emerge consistently throughout the research: our minds and bodies benefit from slowing down, spending time outdoors, engaging with nature, and participating in practices that reduce stress. Whether you choose to walk barefoot through the grass, sit beneath a favorite tree, breathe deeply while listening to calming music, or simply take a mindful walk in nature, these simple habits encourage nervous system regulation and create opportunities to reconnect with yourself and the world around you.

Science continues to explore the complex relationship between our bodies, our environment, and the frequencies that surround us. As our understanding grows, one truth remains beautifully simple: sometimes the most profound wellness practices are also the most accessible. The Earth has always been beneath our feet, inviting us to pause, breathe, and reconnect.

References

Besser, B. P. (2007). Synopsis of the historical development of Schumann resonances. Radio Science, 42(2), RS2S02. https://doi.org/10.1029/2006RS003495

Bradt, J., Dileo, C., Magill, L., & Teague, A. (2021). Music interventions for improving psychological and physical outcomes in adults with cancer. Cochrane Database of Systematic Reviews, 10, CD006911. https://doi.org/10.1002/14651858.CD006911.pub4

Cahn, B. R., & Polich, J. (2006). Meditation states and traits: EEG, ERP, and neuroimaging studies. Psychological Bulletin, 132(2), 180–211. https://doi.org/10.1037/0033-2909.132.2.180

Chan, D., et al. (2021). Gamma frequency sensory stimulation in mild probable Alzheimer’s dementia patients: Results of a preliminary clinical trial. Alzheimer’s Research & Therapy, 13, 22. https://doi.org/10.1186/s13195-021-00770-8

Chevalier, G., Sinatra, S. T., Oschman, J. L., Delany, R. M., & Inglis, S. (2012). Earthing: Health implications of reconnecting the human body to the Earth’s surface electrons. Journal of Environmental and Public Health, 2012, Article 291541. https://doi.org/10.1155/2012/291541

Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83–96. https://doi.org/10.2147/JIR.S69656

Family Life Education, Health, Self-Discovery

Healing Begins When We Listen: Learning to Understand the Messages of Our Mind, Body, and Spirit

July 9, 2026 Beyond Possibilities

Have you ever experienced a moment when your body seemed to know something before your mind could explain it?

Maybe your heart raced before an important conversation.

Maybe your shoulders tightened when you remembered a painful experience.

Maybe tears appeared unexpectedly when a song, a place, or a memory brought something deep within you to the surface.

Our bodies are constantly communicating with us.

The question is:

Are we listening?

For many of us, life has taught us to push emotions aside. We learn to be strong, keep moving forward, stay busy, and avoid feelings that seem too uncomfortable to face. We may believe that if we ignore emotional pain long enough, it will disappear.

But emotions do not simply vanish because we avoid them.

They often find other ways to communicate.

Through our thoughts.

Through our behaviors.

Through our relationships.

Through the way we experience stress within our bodies.

Healing begins when we create space to listen with curiosity, compassion, and love.

Emotions Are Not the Enemy

For generations, many people were taught that difficult emotions should be controlled, hidden, or overcome.

However, modern psychology recognizes that emotions serve an important purpose. Emotions provide information. They help us understand our needs, protect us from danger, connect us with others, and guide our choices.

Psychologist Carl Gustav Jung was one of the early pioneers who explored the relationship between emotions, the unconscious mind, and personal transformation.

Jung proposed that experiences we do not fully process can become part of the unconscious, influencing our thoughts, behaviors, and reactions without our awareness. He described emotionally charged patterns as “feeling-toned complexes”—collections of memories, emotions, and experiences that can continue influencing our lives until they are brought into consciousness and integrated (Jung, 1969).

In other words:

What we do not acknowledge may continue asking for our attention.

Healing does not mean pretending painful experiences never happened.

Healing means learning how to meet those experiences with awareness, compassion, and understanding.

Your Body Has Wisdom

Your body is not working against you.

Your body is constantly adapting, protecting, and communicating.

Research in neuroscience and psychology demonstrates that emotional experiences involve complex interactions between the brain, nervous system, and body. Stress, memories, and emotions influence physiological responses such as heart rate, muscle tension, breathing patterns, and nervous system activation (Damasio, 1999; van der Kolk, 2014).

This is why a stressful memory can create a physical response even when we are currently safe.

The body remembers patterns.

The nervous system learns from experiences.

The mind and body are deeply connected.

Learning to notice these signals is called interoception—our ability to sense and understand internal bodily experiences. Research suggests that greater interoceptive awareness is connected with emotional regulation, self-awareness, and overall well-being (Farb et al., 2015).

What Does It Mean to Listen to Your Body?

Listening to your body does not mean every sensation has a hidden meaning.

It means developing a compassionate relationship with yourself.

Instead of immediately judging a feeling, you become curious.

Instead of asking:

“Why am I feeling this way?”

You might ask:

“What is this emotion trying to teach me?”

“What does this part of me need?”

“Where do I feel this in my body?”

“What would compassion look like right now?”

These questions create space for awareness.

And awareness is often the first step toward transformation.

Releasing Emotional Burdens Through Awareness and Integration

Many healing traditions and wellness approaches recognize the importance of acknowledging emotional experiences rather than continually suppressing them.

Carl Jung believed healing occurred through a process called individuation—the integration of conscious and unconscious parts of ourselves so we can become more whole (Jung, 1966).

Modern approaches such as mindfulness, expressive writing, movement therapy, and trauma-informed practices similarly emphasize awareness, acceptance, and integration of emotional experiences (Kabat-Zinn, 2013; Koch et al., 2019; Pennebaker & Smyth, 2016).

The goal is not to erase emotions.

The goal is to create a healthier relationship with them.

Where Emotion Code®, Body Code™, and Belief Code® Connect

Throughout my own healing journey and professional training, I have discovered tools that help individuals explore emotional experiences from different perspectives.

Emotion Code®, Body Code™, and Belief Code® are complementary wellness approaches developed by Dr. Bradley Nelson that focus on identifying and releasing what these systems describe as trapped emotions, energetic imbalances, and limiting beliefs.

While these approaches are not currently supported by the same level of peer-reviewed research as established psychological interventions, many individuals find value in using them as reflective practices alongside other wellness approaches.

Interestingly, there is a philosophical connection between these approaches and Jungian psychology:

Both recognize that unresolved experiences can influence present-day patterns.
Both emphasize bringing awareness to hidden emotional material.
Both encourage personal growth, self-reflection, and transformation.

The difference is in how each framework explains the process of healing.

Jung focused on psychological integration, symbolism, and the unconscious mind.

Emotion Code®, Body Code™, and Belief Code® use an energetic framework for exploring emotional experiences.

At Beyond Possibilities, these perspectives are approached with respect, curiosity, and a commitment to honoring both research and personal experience.

The Beyond Possibilities Mindful Healing Approach

Healing is not only about the mind.

It is about the whole person.

Mind.

Body.

Spirit.

The Beyond Possibilities Mindful Healing approach combines evidence-informed practices with compassionate self-exploration, including:

mindful breathing,
gentle movement,
gratitude,
reflective journaling,
meditation,
prayer,
emotional awareness,
body awareness,
intentional self-care.

These practices invite us to slow down long enough to hear the messages we may have been ignoring.

They help us reconnect with ourselves.

They help us create a foundation for growth, resilience, and healing.

Your Healing Journey Begins With One Question

What if your emotions are not something to fear?

What if they are invitations?

Invitations to understand yourself more deeply.

Invitations to heal old wounds.

Invitations to reconnect with your authentic self.

Invitations to remember who you were created to be.

Healing does not happen by becoming someone else.

Healing happens as we return to ourselves—with compassion, courage, and love.

The journey begins with a simple question:

“What is my mind, body, and spirit trying to tell me today?”

Reflection Questions

Take a few moments to reflect:

What emotion have I been avoiding or pushing away?
Where do I notice stress or tension in my body?
What might my body be communicating?
What would it look like to respond to myself with compassion?
What is one small step I can take today toward greater healing?

Your body has been communicating with you all along.

Perhaps today is the day you begin listening.

References

Damasio, A. R. (1999). The feeling of what happens: Body and emotion in the making of consciousness. Harcourt.

Farb, N. A. S., Daubenmier, J., Price, C. J., Gard, T., Kerr, C. E., Dunn, B. D., Klein, A. C., Paulus, M. P., & Mehling, W. E. (2015). Interoception, contemplative practice, and health. Frontiers in Psychology, 6, Article 763. https://doi.org/10.3389/fpsyg.2015.00763

Jung, C. G. (1966). Two essays on analytical psychology (R. F. C. Hull, Trans.). Princeton University Press.

Jung, C. G. (1969). The structure and dynamics of the psyche (R. F. C. Hull, Trans.). Princeton University Press.

Kabat-Zinn, J. (2013). Full catastrophe living (Revised ed.). Bantam Books.

Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis. The Arts in Psychotherapy, 63, 118–127. https://doi.org/10.1016/j.aip.2018.12.004

Pennebaker, J. W., & Smyth, J. M. (2016). Opening up by writing it down (3rd ed.). Guilford Press.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

Uncategorized

Reclaiming Your Voice Through Breath, Movement, and Sound

June 23, 2026July 15, 2026 Beyond Possibilities

I believe healing often involves more than simply changing our thoughts—it Healing is not only about changing our thoughts—it is also about reconnecting with the body, calming the nervous system, and creating safe opportunities to express what may have been held inside for far too long.

I recognize that stress, grief, fear, overwhelm, emotional pain, and trauma are not experienced only in the mind. These experiences are often carried in the body as well. They may show up as shallow breathing, tightness in the chest, tension in the shoulders, jaw clenching, throat constriction, or difficulty expressing emotions and needs.

Sometimes we do not realize how much we have been holding until we intentionally slow down, breathe deeply, and begin listening to what the body has been trying to communicate.

Research continues to support the strong connection between the mind, body, and nervous system. Practices that integrate breath, movement, sound, and emotional expression may support emotional regulation, stress reduction, nervous system regulation, and improved emotional awareness (Bormann et al., 2006; Perry & Polito, 2022; Simpson et al., 2021).

Within the Beyond Possibilities Mindful Healing framework, we use evidence-informed practices that support healing in the mind, body, and spirit. Breathwork, mindful movement, vocal expression, prayer, gratitude, and reflection can all serve as gentle tools to help us reconnect with ourselves and create space for healing.

The Connection Between Voice and Wellness

The voice is deeply connected to both emotional expression and nervous system regulation. Vocal sounds such as humming, chanting, singing, sighing, and intentional sound-making engage the breath, throat, chest, diaphragm, and nervous system simultaneously.

Research suggests that vocal sound practices may help calm the nervous system, reduce stress, improve body awareness, and support emotional expression (Bormann et al., 2006; Perry & Polito, 2022; Simpson et al., 2021).

This matters because many people carry unspoken emotions in the body.

Unexpressed grief may settle in the chest.
Fear may tighten the throat.
Stress may live in shallow breathing.
Pain may show up as tension in the jaw and shoulders.

Over time, silence can become a survival pattern.

Some people learn early in life that speaking up feels unsafe. Others silence their needs to avoid conflict, rejection, shame, or disappointment. Over time, this can disconnect us from our voice, our truth, and even parts of our identity.

Healing often includes reclaiming those lost parts.

Start Using Your Voice to Support Your Wellness

Using your voice can be a simple but powerful wellness practice.

You do not need to be a singer.
You do not need perfect pitch.
You do not need to do it perfectly.

You simply need a willingness to breathe and allow sound to emerge.

Humming creates soothing vibrations that may promote relaxation. Chanting combines sound, rhythm, and breath to help quiet mental noise. Singing can provide emotional release and joy. Even a deep audible sigh can help release physical tension and signal safety to the body.

Simple practices may include:

Humming softly for 30–60 seconds
Exhaling with an audible “Ahhhh”
Singing along to uplifting music
Repeating scripture, prayer, or affirmations aloud
Using sound during mindful movement

Sometimes the most healing sound is the sound of your own voice reminding your body that you are safe.

Reclaiming Your Voice Through Movement and Sound

Healing often begins with awareness, but transformation also invites us into action.

As we move through stress, grief, fear, overwhelm, or emotional pain, many of those experiences become reflected not only in our thoughts, but in the body as well. Tension may settle in the jaw, throat, shoulders, chest, and breath—areas closely connected to emotional expression and vocalization.

When we intentionally combine breath, movement, and sound, we create opportunities to release tension, improve body awareness, and support healing in the mind, body, and spirit.

Movement helps reconnect us to the body.
Breath helps regulate the nervous system.
Sound helps create space for expression.

Together, these practices may help us move from survival toward healing.

Guided Practice: Reclaiming Your Voice Through Movement and Sound

Now that we have explored the connection between breath, movement, sound, and emotional expression, I invite you to move from learning into experience.

This guided practice is an opportunity to reconnect with your body, your breath, and your voice. As you engage with this video, allow yourself to move freely, breathe deeply, and express safely. There is no need for perfection—simply give yourself permission to be present with whatever arises.

Notice what you feel in your body.
Notice where tension begins to soften.
Notice what emotions, thoughts, or sensations come forward.

Approach this practice with curiosity, compassion, and grace. This practice will be new to most of you, but give yourself permission to scream, sigh, cry or any other sound that comes up. This practice uses “Ha”, but you should make what ever sound comes naturally to you.

This is your time to find a place where you can freely move around breathe, make noise, release, and reconnect.

Somatic Voice, Facial Expression & Breath Combinations

These combinations are intended as gentle invitations rather than prescriptions. Individuals are encouraged to remain within their own comfort level and discontinue any practice that feels overwhelming.

Breath	Sound	Facial Expression	May Support
Slow inhale through the nose, long relaxed exhale	Gentle “Ahhh”	Soft eyes, relaxed jaw	Releasing physical tension, relaxation
Diaphragmatic inhale, humming on exhale (“Mmm”)	Humming	Gentle closed-mouth smile	Calm attention, longer exhalation, relaxation
Deep inhale, audible sigh	Sigh	Relaxed forehead, softened eyes	Letting go of accumulated tension
Slow inhale, extended “Ooo” exhale	“Ooo”	Wonder or curiosity	Present-moment awareness and openness
Slow inhale, extended “Om” or other meaningful chant	Chanting	Peaceful expression	Rhythm, focused attention, spiritual reflection
Natural breathing with laughter	Gentle laughter	Genuine smile	Positive emotional expression and social connection
Slow inhale, whispering gratitude or prayer during exhale	Soft spoken words	Warm, peaceful expression	Spiritual connection and gratitude
Relaxed breathing while quietly singing	Singing	Authentic emotional expression	Emotional expression and breath coordination
Slow nasal inhale, exhale with soft “Shhh”	“Shhh”	Calm facial muscles	Quieting the mind and slowing breathing
Slow inhale, exhale with “Haa” while releasing shoulders	“Haa”	Open mouth, relaxed jaw	Physical release and body awareness

Work on Physical Release and Body Awareness with the Sound “HAA”

Speaking Your Truth

For many people, emotional pain is connected to silence.

Perhaps you learned to stay quiet to keep the peace.
Perhaps you felt unseen, unheard, dismissed, or unsafe.
Perhaps life experiences taught you to suppress your needs, emotions, or boundaries.

Over time, silence can feel normal.

But healing often includes reclaiming your voice.

Speaking your truth does not mean being loud, harsh, or confrontational. It means honoring what is real within you. It means learning to express your emotions, needs, boundaries, values, and truth with honesty and courage.

Your voice matters.
Your feelings matter.
Your experiences matter.

Sometimes speaking your truth begins privately—in prayer, journaling, or reflection.

Sometimes it sounds like:
“I need support.”
“That hurt me.”
“I feel overwhelmed.”
“This is what I need.”
“This is who I am.”

There is healing in truth.

When we silence ourselves, stress often remains stored in both mind and body. When we safely express ourselves, we create opportunities for clarity, peace, connection, and healing.

At Beyond Possibilities, we believe healing involves the whole person—mind, body, and spirit. Your voice is part of that healing journey.

Use it with courage.
Use it with compassion.
Use it with grace.

Your healing matters.
Your story matters.
Your voice deserves to be heard.

“Death and life are in the power of the tongue…” — Proverbs 18:21 (KJV)

Join Beyond Possibilities Mindful Healing

Learn More

APA 7 References

Bormann, J. E., Oman, D., Kemppainen, J., Becker, S., Gershwin, M., & Kelly, A. (2006). Mantram repetition for stress management in veterans and healthcare employees: A pilot study. Journal of Advanced Nursing, 53(5), 502–512. https://doi.org/10.1111/j.1365-2648.2006.03752.x

Perry, G., & Polito, V. (2022). How chanting relates to cognitive function, altered states and quality of life. Brain Sciences, 12(11), 1456. https://doi.org/10.3390/brainsci12111456

Simpson, F. M., Perry, G., & Thompson, W. F. (2021). Assessing vocal chanting as an online psychosocial intervention. Frontiers in Psychology, 12, 647632. https://doi.org/10.3389/fpsyg.2021.647632

Family Life Education, Healing Journey, Self-Discovery

What If?

April 7, 2026April 7, 2026 Beyond Possibilities

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!

Energy Healing, Essential Oils, Family Life Education, Healing Journey, Health, Self-Discovery

Learning To Love Me – Selfcare Without Guilt

February 18, 2026February 19, 2026 Beyond Possibilities

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.

Selfcare Journal Download

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.