What is your Sanctuary Style?

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Quiz Questions

1.
Need some sanctuary ideas?
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- A.
  Yes, please! I would love some guidance.
- B.
  No. I've got it.
2.
Let's find out what your sanctuary style is: What makes you feel most comfortable, refreshed, relaxed, recharged, and/or at peace?
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- A.
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  Beach
- B.
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  Being outside
- C.
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  Clean, organized space
- D.
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  Yoga
- E.
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  Magick
- F.
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  Place for Prayer
- G.
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  Cozy
- H.
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  Not Sure.
3.
Do you want to work on money, your body or your inner child?
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- A.
  Money
- B.
  Body, body image & food
- C.
  Inner child
- D.
  I don't have much time, I just need 8 minutes to get myself right. What should I do?
- E.
  I want to move through the chakras and release physically (as well as emotionally & energetically) but I want to get out of my head and into my body.
4.
How do you feel about money?
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- A.
  I love money and I'm comfortable with wanting! Show me the money, baby!
- B.
  I always have enough...I'm not even sure how or why, but I always have just enough. I'd like to have more and have a comfortable savings, but I always seem to have just enough to get by. I'd like to feel the expansion and work on having more than enough.
- C.
  I know I need money, but I wish I didn't. It just seems to create so many problems.
- D.
  I would like more money, but I have no idea why it won't come to me. I see other people make money, but I just seem to never have enough.
- E.
  I get very emotional about money...it triggers anger, resentment, anxiety, panic, fear &/or just a sense of dread. I don't like to talk about money because of how intensely it triggers me. It is the cause of fights and disagreements as well as feeling unsafe and scared.
- F.
  Not sure.
5.
What are the emotions you have around money?
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- A.
  Money was emotional for my parents and caused fights and friction. (Emotional truth BRR)
- B.
  It's not fair that I work so hard and all my money goes to other people. I resent paying my bills. (Gratitude exercise)
- C.
  I feel panicky and insecure when money is the topic. (Inner child)
- D.
  I feel shame. (Shame exercise)
- E.
  I do not trust that there is enough for everyone. I need to get mine so no one else can take it from me. (Connect to the Divine)
- F.
  Other...please email Kestrel any other emotions that come up for you regarding money, so she can offer guidance, coaching and other exercises.
6.
How do you feel in your body?
- A.
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  Great! My connection to my body is strong. I need a good workout and nourishing food.
- B.
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  I feel good, but my body needs rest and nourishment.
- C.
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  My body aches and I feel uncomfortable. I want a gentle workout, breathwork and a guide for what to eat today.
- D.
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  I hate how my body looks and feels. I just want to change everything about it.
- E.
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  I feel powerless in my body and I don't know how to do anything about it.
- F.
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  Other
7.
What would best serve you?
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- A.
  Getting honest with myself about my body. I do want to change it, but I need to know where to start. I'm ready to take pictures, measurements, etc...to use as data, not as judgment, and to get started on a routine to reclaim my strength and vitality.
- B.
  I need a hormone assessment. My hormones are off and I need a plan for getting them back on track.
- C.
  Body image is something I have always struggled with. I am an Eating Disorder survivor or someone who has really struggled with body dysmorphia and I need to dig deep emotionally to let go of my shame and discomfort with my body.
- D.
  I would like to work on my relationship with food, to see it as nourishing, nurturing and not the enemy.
- E.
  Other
8.
Let's dig a little deeper...
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- A.
  My issues with my body go back to childhood. My first memory of being ashamed of or uncomfortable in my body happened before I was 8 years old. (Inner child dance)
- B.
  My body issues go back to when I was a tween or teenager...as my body matured, I started to feel unsafe due to comments, looks or abuse that made me ashamed of sex and sensuality. (Inner Child & Shame)
- C.
  I have worked really hard on overcoming a dysfunctional relationship with food and my body, but issues still come up. Every time I think I've recovered, I realize that it goes deeper and I still have work to do.
- D.
  I was pretty proud of my body when I was younger, but it has changed as I've gotten older. I feel shame & frustration that I can't lose weight. (Perimenopause guidelines & acceptance meditation)
- E.
  Other
9.
Where are you with your ED or body dysmorphia?
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- A.
  I have an active eating disorder and am currently bingeing & purging, addictively eating, overexercising, anorexic, etc...
- B.
  I have food addictions, but I wouldn't necessarily say or identify as having an "eating disorder."
- C.
  I am an eating disorder survivor. It's not easy, but I am slowly finding acceptance of the body I'm in. I am currently in therapy with lots of support (or I've chosen to be in therapy because I've had years of therapy and I feel supported without it) and I'm taking one day at a time.
- D.
  I am kind of an eating disorder survivor, but I feel like it would be so easy to slip back into an active eating disorder (and maybe I'm engaged in a lesser eating disorder...I don't eat the way I want to...I either undereat or binge). I spend a lot of time hating on and being discontent in my body. It doesn't matter what size I am, I still don't love what I see in the mirror or in photos.
10.
How is your inner child?
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- A.
  I love connecting to and receiving guidance from my inner child.
- B.
  Who, now? I've never really given her much thought.
- C.
  Wounded and in need of love.
- D.
  Ugh. I hate inner child work.
- E.
  Other

Quiz Outcomes

1.
Go back to the course!
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But we would love to see your Sanctuary. Post a picture in the facebook group!
2.
Beach vibes
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Make your sanctuary.It's really important in chakra work that you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or to be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). A corner of your bedroom, a porch, an unused nook in your home office, even a closet are all suggestions and/or options. (You can, of course, turn your whole home into a sanctuary, but for now, just start with a small space for you.)Now, choose the things that would make it a place you would perceive as a haven from the world. Since you are happiest on the beach some suggestions are:A candle (be sure to get non-toxic candles--no fake aromas or paraffins & look for natural substances like beeswax, soy, coconut wax or vegetable wax) with a beach vibe or scent.A journal. A pillow. A blanket or big beach towel.A framed photograph of you & your loved ones on the beach or a picture of a beach you long to visit.A vision board-with pictures of things that you want to manifest.A meditation mala. A conch shell or sand dollar that you can use as a touchstone to ground you into the space. Common stones and crystals found on the beach are: agate, jasper, chert and chalcedony.A white noise machine or you can make a playlist of beach waves and noises.A small bench or bookcase.Get or create a few bottles of shells and sand to remind you of the beach.A couple of favorite inspirational books, especially the books you love to read on the beach or any personal development books you are working on.A yoga mat, and a space large enough to do a few poses.Essential oils: Sunny citrus oils: orange, lemon, lime, bergamot, tangerine (don't ever wear these on the beach though, as they are photosensitive!)If you love to create, this is your chance to envision a place of beauty and serenity. If you're just looking for a quiet spot where you can get a respite of the day, just a few of the above elements can easily achieve that. If you don't have time or space to make an actual physical sanctuary, DO this meditation, so that you have a Happy Place (at least in your mind). The meditation says to use Adaptiv, but if you don't have that blend, you can also use your chakra oils.I pair it with Adaptiv.(And use this same meditation to ground into your physical sanctuary.)
3.
Wilderness Haven
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Make your sanctuary. It's really important in chakra work that you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). A corner of your bedroom, a porch, an unused nook in your home office, even a closet are all possibilities!Now, choose the things that would make it a place you would perceive as a haven from the world. Since you are happiest outside some suggestions are:Set up an oasis for yourself outside, on the deck, in the backyard, in the garden, wherever weather permits. If you can't set up outside, bring the outdoors inside. Find a mat made with natural grasses or fibers. Set up furniture with a natural vibe. Plants all around especially grasses or potted trees, but really any plants.A journal. A pillow. A cozy wool blanket or a sleeping bag.A lanternA framed photograph of you & your loved ones camping or hiking or a picture of your favorite outdoor scene.A vision board-with pictures of things that you want to manifest.A meditation mala. Natural rocks like granite, quartz, pyrite, jasper, turquoise and hematite.A white noise machine or you can make a playlist of outdoor, nature sounds.A small wooden bench or bookcase.A couple of favorite inspirational books or any personal development books you are working on.A yoga mat, and a space large enough to do a few poses.Tree oils: arborvitae, cedarwood, cypress, spruce, frankincense, sandalwoodIf you love to create, this is your chance to envision a place of beauty and serenity. If you're just looking for a quiet spot where you can get a respite of the day, just a few of the above elements can easily achieve that. If you don't have time or space to make an actual physical sanctuary, do this meditation, so that you have a Happy Place (at least in your mind). I pair it with Adaptiv oil But you can use chakra oils or any other oils that remind you of your favorite spot outside and bring you peace and calm.(Use this same meditation to ground into your newly created physical sanctuary.)
4.
Oasis of Organization
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Make your sanctuaryIt's really important in chakra work that you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). I recommend a corner of your bedroom, a porch, an unused nook in your home office, even a closet.Now, choose the things that would make it a place you would perceive as a haven from the world. You love clean, tidy, organized space and clutter makes you crazy, but don't feel like you have to tidy and clean the whole house, start with your own personal oasis:Take some time to get rid of anything that does not bring you joy. Get rid of anything you're no longer using or that just feels like clutter.Set up a small bookcase with a journal, inspirational books or personal development books. Organize them by color (or alphabetically or whatever makes your organizational heart sing!). Set up a relaxation area with a pillow and a soft blanket draped over a beautifully sophisticated, tasteful chair.Set up a few photos that feel inspirational. Make sure they are lined up perfectly on the wall.A meditation mala. To help with the task of decluttering and organizing, I recommend Fluorite and Jade. Fluorite helps with bringing to order what is chaotic and disorganized. It also helps with decision-making and concentration.Jade helps to bring peace and harmony to structures, including physical, material, emotional, and intellectual. It assists with releasing negativity and provides you with the resourcefulness and wisdom needed to adjust your environment.A white noise machine to block out excess noise that can clutter your brain.A yoga mat, and a space large enough to do a few poses.Essential Oils: Lemongrass (cleansing), Lemon (focus), Tea Tree (emotional boundaries), Cypress (motion & flow) & Lemon Eucalyptus (protected space).If you don't have time or space to make an actual physical sanctuary, DO this meditation, so that you have a Happy Place (at least in your mind). I pair it with Adaptiv oil But you can use your chakra oils or any of the oils listed above or anything that brings you peace and calm.(Use this same meditation to ground into your newly created physical sanctuary.)
5.
Yogini Retreat
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Make your sanctuary. It's really important in chakra work that you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). A corner of your bedroom, a porch, an unused nook in your home office, even a closet are all possibilities (and of course your entire home can be your sanctuary, but if that feels overwhelming, just start with a small space.)Now, choose the things that would make it a place you would perceive as a haven from the world. You love clean, tidy, organized space and clutter makes you crazy, but don't feel like you have to tidy and clean the whole house, start with your own personal oasis:A candle. But be sure to get non-toxic candles (no fake aromas or paraffins & look for natural substances like beeswax, soy, coconut wax or vegetable wax) especially if you are doing yoga and breathing hard...you can get tea lights that turn on & off and give the impression of a candle without the smoke or flames just to set the ambiance!A small shelf with a journal, some inspirational and personal development books & your books of yoga poses.A bolster.A blanket. Yoga blocks.Yoga mat & a space large enough to do yoga in.Inspirational photos of yourself or others doing yoga.A vision board-with pictures of things that you want to manifest or yoga poses you want to achieve.A meditation mala. Crystals: Quartz (for deep meditation), Flourite (for focus and concentration), Amethyst (for inner peace), Rose Quartz (for love, connection & compassion), Citrine (for success), Moonstone (for intuition), Hematite (for grounding), Tiger's eye (for strength & courage)....You can just get a few that resonate or set up a grid around your mat or on an altar.Essential Oils: Cypress (motion & flow), Balance (for balance), Magnolia (compassion), Bergamot (self assurance), Black Spruce (stability), Copaiba (unveiling), Blue Tansy (inspired action).If you don't have time or space to make an actual physical sanctuary, DO this meditation, so that you have a Happy Place (at least in your mind). I pair it with Adaptiv oil But you can also use your chakra oils or any of the oils listed above or anything that gives you a sense of peace and calm.(Use this same meditation to ground into your newly created physical sanctuary.)
6.
Magickal Sanctum
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Make your sanctuary.It's really important in chakra work that you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). A corner of your bedroom, a porch, an unused nook in your home office, even a closet are all options.Now, choose the things that would make it a place you would perceive as a haven from the world. You may already have a sanctum set up for yourself, but if not, you'll definitely want a space.Lots of candles! But be sure to get non-toxic candles (no fake aromas or paraffins & look for natural substances like beeswax, soy, coconut wax or vegetable wax) or you can get tea lights that turn on & off and give the impression of a candle without the smoke or flames just to set the ambiance!If you can't set up outside, bring the outdoors inside. Find a mat made with natural grasses or fibers. Set up furniture with a natural vibe. Plants all around especially grasses or potted trees, vines or whatever makes your heart happy.A bookcase with a journal and/or spellbooks, tarot cards, etc...SageA pillow. A cozy blanket and a comfy chair or a meditation cushion on the floor.A framed photograph of you & your loved ones doing magical shit!A vision board-with pictures of things that you want to manifest.A meditation mala. Crystals: Honestly girl, you probably know more than I do, but if you are unfamiliar with crystals, this blog post will get you started. A yoga mat, and a space large enough to do a few poses.Essential Oils: Patchouli, Lavender, Cypress, Frankincense, Sandalwood, Guiacwood (Palo Santo), Copaiba, Lemongrass, BasilIf you don't have time or space to make an actual physical sanctuary, do this meditation, so that you have a Happy Place (at least in your mind). I pair it with Adaptiv oil. But you can use your chakra oils or any oil(s) that make you feel calm and at peace.(Use this same meditation to ground into your newly created physical sanctuary.)
7.
Peaceful Prayer
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Make your sanctuary.It's really important in chakra work that you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). A corner of your bedroom, a porch, an unused nook in your home office, even a closet are all recommendations.Now, choose the things that would make it a place you would perceive as a haven from the world. You probably already have a space for prayer, but maybe this gives you an opportunity to create even more peace, calm and connection. Take some time to get rid of anything that does not bring you joy. Get rid of anything you're no longer using or that just feels like clutter.Set up a small bookcase with your Bible, journal, inspirational books or personal development books. Set up a space to read, contemplate and pray with perhaps a small table to set a cup of a tea, a pillow and a soft blanket.Set up a few photos that feel inspirational. Perhaps a rosary if this is part of your faith or practice. Some people find it valuable to use crystals as tools to help them better connect with God and his angels in prayer or meditation. That's because crystals contain energy that may help attract or magnify the energy that angels project. Choose a crystal that corresponds to the type of energy frequency within which the angels whom you want to contact work. The different frequencies are organized according to the different types of angel light ray colors.Essential Oils: Frankincense (oil of Truth & connection to Father), Arborvitae (Divine Grace), Sandalwood (Sacred Devotion), Copaiba (Unveiling), Rose (Divine Love), Coriander (Integrity), Magnolia (Compassion)If you don't have time or space to make an actual physical sanctuary, do this meditation, so that you have a Happy Place (at least in your mind). I pair it with Adaptiv oil But you can also use your chakra oils or any oils that make you feel a sense of peace and calm.(Use this same meditation to ground into your newly created physical sanctuary.)
8.
Cozy Cache
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Make your sanctuary.It's really important in chakra work that you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). Possibilities are a corner of your bedroom, a porch, an unused nook in your home office, even a closet.Now, choose the things that would make it a place you would perceive as a haven from the world. You just want a cozy spot to hide away from the rest of the world. You don't have to clean the whole house, start with your own personal cozy little nook:A candle. But be sure to get non-toxic candles (no fake aromas or paraffins & look for natural substances like beeswax, soy, coconut wax or vegetable wax) or you can get tea lights that turn on & off and give the impression of a candle without the smoke or flames just to set the ambiance!A small shelf with a journal, some inspirational and personal development books & any books that give you peace and calm.Several cozy pillows.Several cozy blankets. Yoga mat & a space large enough to do yoga in.Photos of yourself with family and loved ones that make you feel all warm and cozy inside.A meditation mala. Crystals: Aquamarine (clarity & ease), Rose Quartz (calm love), Selenite (raises the vibration), Larimar (tranquility), Amethyst (stillness & calm), Angelite (peace), Amazonite (to soothe your soul), and/or Green Jade (equilibrium)Essential Oils: Lavender, Geranium, Rose, Eucalyptus, Frankincense, Copaiba, Guiacwood, Magnolia, Marjoram and/or VanillaIf you don't have time or space to make an actual physical sanctuary, do this meditation, so that you have a Happy Place (at least in your mind). I pair it with Adaptiv oil But you can also use your chakra oils or any oils that give you a sense of peace and calm.(Use this same meditation to ground into your newly created physical sanctuary.)
9.
You can make it up...whatever feels good to you!
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Make your sanctuary.It's really important in chakra work hat you have a place to rejuvenate, reset and recalibrate. It doesn't have to be a big space, but you need a place big enough to sit quietly, breathe, put on oils and get out of fight or flight and back to "rest & digest." The dictionary definitions of sanctuary are 1) a consecrated place where sacred objects are kept and 2) a shelter from danger or hardship. Other words used to describe it are refuge, haven, oasis, retreat and hideaway.The definition of sanctuary is also the reason to create one. A hideaway from the noise of the world? Yes. An oasis to rest and recharge? Yes. A refuge where one can soothe a restless mind? Yes. A haven where you can reclaim your calm? Yes. A shelter where you can practice a few moments of self love and care? Yes.And it needs to be a place that you can go to that is dedicated to you and only you. Your space. Your quiet. Your peace.Find a corner somewhere out of the way, preferably with the ability to close a door or be close to a window where you can feel the sunlight on you. Anywhere that you can carve out a place in your home that is big enough for you to stretch out your legs (say a 5’ x 5’ space). A corner of your bedroom, a porch, an unused nook in your home office, even a closet are all possibilities.Now, choose the things that would make it a place you would perceive as a haven from the world. You will need:A candle. But be sure to get non-toxic candles (no fake aromas or paraffins & look for natural substances like beeswax, soy, coconut wax or vegetable wax) you can get tea lights that turn on & off and give the impression of a candle without the smoke or flames just to set the ambiance!A small shelf or bookshelf with a journal, some inspirational and personal development books. A pillow.A blanket. Yoga mat & a space large enough to do yoga in.Framed photos of yourself and/or loved ones doing what makes you feel best.A vision board-with pictures of things that you want to manifest.A meditation mala. Crystals: It depends on what you want to create and nurture. Good crystals to start with especially for chakra work are found in this blog post. This is an excellent way to get acquainted with crystals and since we are working on chakras anyway, you can start to grow your collection. (Or you can get started with an inexpensive crystal kit you can buy on Etsy or Amazon). Essential Oils: Again, this depends on your intention for your space. To get out of fight or flight I recommend Lavender, Petitgrain, Frankincense, Wild Orange, Rose, Copaiba or any oils that make you feel more calm and relaxed. You can always contact me for suggestions. If you don't have time or space to make an actual physical sanctuary, do this meditation, so that you have a Happy Place (at least in your mind). I pair it with Adaptiv. But you can also use your chakra oils or any other scent or oil that gives you a sense of peace and calm.(Use this same meditation to ground into your newly-created physical sanctuary.)
10.
Put on your Oils, Drink some water & Breathe
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Decide what it is that you most need today...1. Are you in a creative, manifesting mood? a) Put your chakra oils on from your crown to your root. And do this quick breath work exercise: b) Close your eyes, plant both feet solidly on the floor. Set an intention for what you want to create & manifest for the day. Inhale slowly, thinking about drawing breath in through the crown of the head. Feel it flowing from your crown into your 3rd eye, to your throat, expanding your heart & your chest, drawing into the solar plexus, down into the sacral chakra and to the tail. Keep inhaling until you cannot inhale anymore, continuing this path. Hold the energy at the root and then as you gently exhale feel the breath rise up from your tailbone, up your spine and out of your heart, sending your intention and manifestation out to the world with love and gratitude. Repeat 5 times. OR2. If what you need from the day is to feel more grounded, supported and secure, a) put the oils on from the Root to the Crown and then b) close your eyes. Connect your feet to the earth. Inhale into your belly, let the breath rise to the chest, hold for 4-8 counts, exhale slowly, first from the chest, then the belly, hold for 4-8 counts and repeat 4-6 times and anytime throughout the day when you need to calm your nervous system and to feel more relaxed. 3. Drink plenty of water throughout the day, (at least half of your body weight in ounces-so if you weight 130 pounds, you need 65 ounces of water) and go rock your day!
11.
Your relationship with money is good! Now we can really dive into how to get your money to work for you...
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Assess where you are where you want to go:Grab your journal...We are going to work on Money/business/career - Where are you now? How much money do you have? What assets do you have? Do you love your job/career? Do you love your paycheck? Are you fulfilled? Where do you want to go? What are your big dreams?What is your dream job/career?Are you just waiting for your big break or for circumstances to change to be able to actually do what you want to do? If you could have as much money as you wanted, how much money would that be? What are the things you would do, if you had the perfect job and all the money you desire? List out everything and then circle the ones that speak to loudest to you.What is it that you really want in your life?How long will it take to get there? Maybe you need a few months...maybe you need training and a degree...what is your ideal time line for achieving your big dreams? What is a realistic time line? Get honest. Now that you've gotten clear on what you want, do this Manifestation Meditation. Your chakra oils can be used in either direction. Usually we go from the Root to the Crown to help settle us into our system and relax our nervous system. It is more of an Ascension going from physical to Divine.But the oils are also amazing companions to manifestation. So before you get started with the meditation, apply your chakra oils from the Crown to the Root.Companion Oil: Wild Orange (The Oil of Abundance)Inspires abundance by teaching us the true meaning of abundance. It encourages us to let go of a scarcity mindset with all of its manifestations, including fear, nervousness, inflexibility, workaholism, lack of humor and the belief that there is not enough. It reminds the soul of the limitless supply found in nature and teaches us to give without thought of compensation and encourages us to let go of the need to hoard or hold on. *All the chakras but from Crown to Root
12.
Let's work on your relationship with money.
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Getting down to your core beliefs about money is a really important first step. Without thinking too hard or trying to be right or figuring out what you are "supposed to say", write down 10-30 beliefs that you have about money. Examples: "Money is the root of all evil.""The only way to make money is to work hard, all the time." "I'll never have enough money." and on and on...Of this list, what feels closest to your core belief about money?The reason we want to hone in on your core belief, is because your core belief will drive your actions. Maybe you've studied law of attraction, and it's just not working for you.The reason why is because if your core belief is set at "I'm not smart enough to make money" then it doesn't matter what kind of affirmations you tell yourself. Any divine inspiration that comes to you, you will dismiss as "it's too hard, I don't have time, that won't work, I'm not smart enough, etc...." Have you ever gotten really inspired to make more money? You've gone to a conference or an event and come home super inspired and revved up about the possibilities of making money, only to abandon those dreams within a few weeks?It's because your core belief about money is set to something like "I can't make money. I don't deserve money. I'm not smart enough." Or maybe even something like "Money is the root of all evil." You need to get to the core/root of what you believe about money.And you never have to give up your core belief. You are welcome to keep it, if it is serving you. But you can also choose to change it. So, look at your list...what is closest to what your core belief is about money?If you are still not sure, think about what your parents and caregivers said to you about money. What were/are their attitudes about money. Continue writing until you have at least 3 core beliefs that resonate for you. (And I'm happy to offer 1-on-1 coaching for this, because getting into your core beliefs can be tricky without an outside perspective).Is this a core belief that you would like to continue to have? (This is often a really hard question to answer, because you are so close to it, and may feel like it's the only way to think about money, so ask yourself, is this something I would like to teach my children about money?)If, the answer is no....Write down all of the things you would like your children to know about money. It's fascinating that often what we would like to teach our children does not necessarily line up with our core belief, but because you hold the core belief, that is what they will receive from you as well. (If you don't have children, think about what you would want to teach a group of 6 or 7 year olds about money). You owe it to your children, as well as yourself to create core beliefs that will better serve you.So write down everything that you would like a child to believe about money and see if you can distill it down into 1-3 core beliefs that you would like to have ("Money flows to me easily." "I deserve abundance and wealth." "I want loads of cash." Whatever resonates for you.)Now it's time to visit your inner child again, and teach her the core beliefs you want her to have.Do this 11 minute meditation that will help you and your inner child re-write your core beliefs about money and abundance. Do this as often as you need to, until the old core beliefs have been replaced with the new. Then go back to the "I feel good about Money" exercise and manifest as much abundance as you want!*Root chakra
13.
"Money doesn't grow on trees" and other "helpful" platitudes from our parents.
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Watching our parents fight can be terrifying and make us feel less than safe...and, so often what adults disagree about, is how to manage money. They are just passing what they learned about money from their own parents and working from their own triggers. Money trauma is definitely generational, but we can break the cycle and you can have a different relationship with money than your parents & grandparents had. As children we also watch our parents manage their money and their stress about money and if they are freaked out about it, they are definitely going to pass that trauma and trigger on to you.And our parents are also teaching us how to manage our own money our of their core beliefs, triggers and trauma and that can cause trauma and insecurity to our inner child about money, lack of money and our sense of safety. Think of a fight that your parents had about money, either between themselves or with you...feel into how you felt as you witnessed (or experienced) this fight (or fights)...Did you feel Blame? Shame? Resentment? Regret? Click this link to find out how to do the BSRR exercise and do it as often as you need to, until you can forgive your parents (or anyone else) for the emotions that you feel about money.*Throat chakra
14.
Rampage of appreciation....
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Money is energy. And it definitely has the energy to trigger us. Resentment that by giving someone else money, that it means that there is less for you is a Heart and Crown chakra imbalance. You are loved. You are enough. You have what you need and you are able to give to others with appreciation.As you pay your bills, feel into your heart for appreciation and think about what you get from each of these services...feel gratitude for your power bill for providing the perfect environment for you...not too hot, not too cold. You have lights and internet and television. As you pay your phone bill, think about how it connects you to all the people you love.As you pay your water bill think of how lucky you are to have plenty of clean water to drink, do your dishes, enjoy a hot shower.Look around your home at all the things you've spent money on and everything that those purchases give to you, making your life easier, more comfortable and easier.It's always easy to focus on what we lack, but notice the feeling of gratitude, of feeling blessed and all of the opportunities that you have.Feel your heart soften around money and of passing money to other people and businesses. Follow along with this this video for more info on heart melting and appreciation around money.*Heart chakra
15.
Inner Child Triggers
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Money is one of the key indicators of safety. When we have money, we don't give it much thought, but when we lack money, it is an all consuming thought and worry because it means survival. Without money, we don't have food or shelter & often we don't have money because we don't have loved ones providing for us either. So lack of money is a huge threat to our well-being and safety. Root chakra is developed from conception until about 8 years old, so whatever was going on with money for your parents will be your point of reference for your core beliefs and feelings about money.You may have plenty of money now, but still feel triggered and like there is not enough and/or that money equals love.Let's reassure your inner child that she is loved, accepted and protected and re-establish the core beliefs that we would like to have about money.This particular guided meditation depends more on feeling safe and comfortable, than feeling alert. So, take a moment to get physically comfortable sitting or even lying down, with pillows and blankets.Turn off any beeping or buzzing devices, so you have some uninterrupted quiet time for the practice.Do this 13:30 minute meditation to Establish Safety around money for your inner child.
16.
Shame...
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Shame. A painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behavior. It is so easy to fall into a shame spiral around money and our handling of money. Money Shame is the intensely painful feeling or experience of believing that you’re flawed and therefore unworthy of love and belonging, based on your bank account balances, debts, homes, cars, and your job title.Shame cannot live in the light, so let's work on uncovering and bringing to light your money shame. Watch this video for an exercise that will help release your shame. *Solar Plexus/Throat
17.
Trust the Divine
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Feeling like the universe is limited and finite and that there is not enough to go around is a lack of trust in the Divine. We are so often taught that resources are finite, that we need to earn God's love or that we are inherently unworthy.None of this is true. You are loved, infinitely, unconditionally & wholly. Connecting to Source, to Love, to God, to the Divine will help you remember how infinite and vast the universe is and will allow you to unclench. Money can be fluid and the more you surrender and let go, the more space you have to receive.Do this Divine Healing Meditation from my dear friend Cara on money and abundance. If you would like to connect with Cara and find more healings, meditations and wisdom, check out her website. *Crown Chakra
18.
Contact Kestrel
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Thank you again for being part of this beta program! I need your feedback! Please email and tell me where you are with money and what kind of question(s) would help you move forward.Email: kestrelb@gmail.comText or call: 719-565-8834
19.
Let's sweat!
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You're feeling good and strong and connected to your body. 1. Let's get a good, sweaty 50 minute yoga based workout* in (or if you have your own sweaty workout that you prefer, go get it on!)Watch this 7 minute intro video for details on spiraling through the chakras and a guide for putting your oils on before class. 2. Eat plenty of real whole foods including protein, veggies (especially cruciferous like broccoli and cauliflower as well as spinach, cucumber, mushrooms, kale, etc)... or take this hormone assessment (not yet available but it's coming!) and eat according to your hormonal needs)3. Follow this Mindful Eating practice. (Check out this pdf for more info and/or follow along with this meditation)4. Drink plenty of water. (Take your weight in pounds, divide by 2, now drink that many ounces of water per day - so if you weight 130, you will need to drink 65 oz of water per day). *This is a 50 minute moderate - intense workout. Best for the follicular phase (2nd and 3rd weeks) of your menstrual cycle. *Root chakra, but we work on all of them
20.
Rest & restore, move & breathe
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I'm so proud of you for knowing that you need to rest and restore. 1. Do this beautiful 45 minute restorative workout with lots of breathing, restorative poses & checking in more deeply to your body. (This is a great workout if you're adrenals are taxed or you are in your luteal or menstruating phase of your cycle.)*Watch this intro video if this is your first time doing yoga with me. 2. Eat lots of protein. Avoid sugar, dairy and grains (or anything else that really rocks your blood sugar). Eat lots of cooked, cruciferous veggies (broccoli, kale, cauliflower, brussel sprouts, etc...), mushrooms, stews, lentils, etc...You want to deeply nourish and warm the body.3. Follow along with this Mindful Eating practice. 4. Drink lots of water. Divide your weight in pounds by 2. Then drink that amount of ounces per day (if you weight 130, divide by 2 = 65, therefore you need to drink at least 65 oz of water...add one ounce per ounce of caffeine or alcohol you consume). *All chakras
21.
Honest Body Self-Assessment
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When we are ready to change our body, we need to start with where we are. And we need to know where we want to go.Not to judge or shame or do any of the things we often do when we take pictures (or avoid taking pictures) but we are going to get really honest with where we are.So, first, go find a picture of a body that is your ideal body...maybe you are attracted to strong and muscular. Maybe you'd like to be more flexible. Find something that inspires you and save it somewhere you can see it every day to be reminded of where you are going.Grab a journal or piece of paper and write down the date. What is your weight?Write down your measurements. Measure your arms at the bicep, legs at the thickest part of your thigh, hips, waist (at the belly button), and chest. Take front, side (both sides) and back photos.Be gentle and easy with yourself as you do this. Notice any triggers or judgments that come up. This is simply data that we can use. We can't get where we are going, if we don't know where we are starting. Try to look at this data with an objective eye. When you look at your pictures your eyes (and brain) may automatically pick out everything you hate about your body, which will stir up all kinds of emotions and judgments that you have about yourself. Just identify those thoughts, opinions and judgments that you have about yourself and then let them go. Instead, look at your pictures as if you were looking at your best friend and find every single thing that you LOVE about the body you're looking at. Try to find at least 3 things and really accept and love how beautiful you are, just as you are.Now, you know where you are, and you know where you want to go... how do you get there? There are so many programs on how to lose weight and change your body composition-that is not this course...But basically it comes down to figuring out your TDEE (Total Daily Energy Expenditure) and breaking down your macros to ensure you get proper nutrition and then exercising 30-60 minutes per day, 4-7 days per week. You will need to have an understanding of your metabolic health to be able to precisely figure out your macros. You can fill out this survey and then we can have a chat about what (if any) dietary shifts you can make to best support your body. This is not a weight loss program, but there are tons out there if you need extra guidance.Being comfortable with this initial assessment is a huge first step, and then finding the diet and workout plan that you will follow to get there is really all it takes.Doing this initial assessment can trigger all kinds of emotions (on purpose)...so, if you are triggered, please go back (just reopen this quiz again) and choose the question about body image & dysmorphia to take a deeper dive into the emotions coming up for you and how you can do some deeper chakra work.*Root, Sacral, solar plexus
22.
Goddess Energy
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Perimenopause/menopause can really suck, right? But I want to offer a different perspective.First of all, let's discuss perimenopause...this is pre-menopause and for most women starts when you are around 36 years old and symptoms can last until menopause (which is actually defined as you have not had a period in 12 months or more). We have this idea that "menopause" is this blip in our lives and is over quickly...but in all honesty, what we define as "menopause" is actually perimenopause and lasts for DECADES. So it is important to understand how a woman's body changes.We are biologically designed to procreate and reproduce. We are best at doing that up til about 35 years of age. At that point, estrogen, naturally starts to decline, which affects testosterone & progesterone levels. Because our endocrine system is a bit like a symphony, wherein each gland is dependent on the other glands to cue the next glands, something like a dip in estrogen will effect our adrenals, pancreas, thyroid, etc...We now deal with blood sugar in a different way, our adrenals have to work harder, we deal with stress in different ways and our body hangs onto weight. We may experience hot flashes, night sweats, interruptions in sleep, brain function, our periods get wonky, and so much more.It can feel like a complete betrayal of our body. We don't get to eat what we want or drink as much or party as much...we need adequate amounts of sleep, we don't really deal with stress well, we ache, etc...etc...etc...But here's the thing. Our menstrual cycle is our 5th vital sign. It is THE communication our body needs to alert us to problems and things out of balance.Just as a woman in her late 30s gets better at communicating and setting boundaries, so does our cycle become better at communicating and setting boundaries for our lifestyle. Your cycle and all of the symptoms you experience around perimenopause are actually our body telling us exactly what she needs and in no uncertain terms. The more you ignore her, the louder she will become.And much as a 35 year old woman puts up with less shenanigans from those around her, our body puts up with less shenanigans from us. Maybe you could drink 10 shots of tequila when you were in your 20s...not happening now. Maybe your body could handle eating an entire box of cookies...not anymore. Maybe you think you can get 3 hours of sleep and still function...Nope. Your body is ensuring your survival...and not only that you survive, but that you thrive. Once you start to listen to your body's guidance and get the sleep, nutrition, exercise and self care that you need, your body starts to thrive. The biggest thing your body is asking for right now is less drama, less stress & more self care. Shift your perspective of your aging body from "this is all wrong and a betrayal" to "what is my body trying to tell me and how can I listen?" Do this beautiful Divine Feminine Meditation.It's actually been proven that a body scan meditation and mindfulness has an effect on the severity of hot flashes and night sweats. Connection to the Divine Feminine and to our amazing bodies is something that we should not take for granted as it is such incredibly powerful communication for what we need to be doing to keep ourselves healthy.
23.
Mindful Eating
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This can absolutely transform the way you feel and think about food. We are going to nourish your body through all of the chakras...You will appreciate where the food comes from and bless it, knowing it is for your highest good, coming from Source, from Love, from God.You will check into your intuition to check the foods that your body prefers.All food must enter your body through your Throat. Let's get clear on how truthful you are being with what you are eating. Is this the best thing for your body or just something you are craving. As you chew, you will experience pleasure, desire and feel your senses come alive.We often hear that "food is not love" but it kind of is. Food is how we love up on our body. How we nourish and care for her. As food comes into your body, feel gratitude for the food, that it comes easily to you, that it tastes delicious, that it is keeping you alive. And feel gratitude and love for your body. This is how you energize her.Food becomes who you are...Who are you becoming? And in the practice of mindful eating, you are supporting your digestive system, especially your pancreas.And finally, food is the foundation of our health. We can either eat to make ourselves sick, or eat to make ourselves well. We cannot live for long without food, so this process of eating, is a) something we do several times, every single day and b) at the very core of our survival & existence. Follow along with this guided practice, to get started. Let's make this a sacred time and transform our relationship with food...As you begin, you may not be able to eat a whole meal mindfully. Start with just 5-10 bites and work up to eating your whole meal mindfully.Put your phone, book, newspaper, tv or any other distractions away. Focus on your meal.You can work on preparing your meal mindfully as well, appreciating the ingredients that go into it. Appreciating the process of putting a meal together (even if it's just making a salad or even a protein shake). Look at your ingredients, appreciate everything about them. This will go into the energy of your food as well.*Solar Plexus, Heart
24.
Inner Child
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Root chakra is formed and established from conception to about 8 years old...every bit of information we take in becomes the filter and lens through which we take in the world.The only thing that we are really concerned about in our early childhood is survival. We want to know that we are loved, fed, sheltered & secure...anything that threatens this sense of survival, becomes the filter for all of our experiences.The problem is that if we don't connect to our inner child, we don't really understand the filters and lenses and we start to act out from our inner child, even when our adult self would be more helpful.Connection to the inner child can give you freedom in how you process new experiences. The inner child can be co-dependent-always searching outside of herself for love. When we connect to her, she becomes an integral part of ourselves and we begin to understand our triggers and why we react the way that we do.This is a beautifully powerful Inner Child Meditation that will serve no matter where you are with your inner child.There are Inner Child Meditations throughout the course, but if you are anxious to get into all of them:You can find the full exercise under Money: "I need more money, I want more Money." Reset your Inner Child's Core Beliefs about Money.
25.
Dance with your Inner Child
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Our bodies store emotions and experiences (just like our chakras do).Allow your inner child to dance, to play, to express, to be...In her body. In YOUR body.Notice what comes up when you dance with her.If you are having trouble accessing your inner child, go back and do this meditation and then put on some music that makes you feel most playful and most connected to your inner child.Perhaps you want to play something that reminds you of your childhood...or whatever brings her closest to the surface and then find the movements that your inner child wants to do.Don't underestimate the power of twirling.Or skipping. Or clapping. Or stomping. Let your inner child come forward and see if you can help her dance away the shame, insecurity or embarassment about her body.Stick with this for 3-4 songs (or more if you like, but take the time to do at least 3!)If you notice that you have some intense Core Beliefs that feel negative and you would like to shift them, write down the beliefs that you (and your inner child) have about your body and then re-write them. Check out this video for more guidance. What do you want your child to know about body image? *Sacral
26.
Sexual Shame and Forgiveness
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Shame is almost always the feeling that we've done something unforgiveable. Unlovable. Unredeemable. And since love was taken away, in that moment, we must not be lovable, and therefore we must hide away the thing that we did or the part of ourselves that caused the shame.And sometimes the love that was taken away, was our own love for ourself, because someone cheapened us and our body because of our sexuality, which is at the very core of who we are. Maybe it was a comment. Maybe it was an action. And maybe you have forgiven the other person. Or you've been working really hard to find that forgiveness for the other person. But have you gone back and forgiven yourself?Anytime that there's still something that is holding on to you where you feel like you have trust or pain, regret, shame or blame still happening, often it will feel like "okay I have done so much work to forgive this other person, I should be able to move on." But you can't.It's because you haven't forgiven the most important person that is desperate for your forgiveness. YOU.At the moment in time when you were hurt or damaged by someone else and their actions, you had a reaction. You crumbled. You broke. You froze. You abandoned yourself. It is time to go back and forgive the most important person...YOU. At the time that you felt the shame, unworthiness, that your sexuality is something to be ashamed of, for whatever reason. It is time to go back and claim that part of yourself. Listen to this Forgiveness Meditation, and then you may also want to do the BSRR exercise so that you can let go of any Blame, Shame, Regret or Resentment that you still feel. *Sacral, Solar Plexus, Heart, Throat, 3rd eye
27.
Please seek treatment.
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This may not be what you want to hear, but eating disorders can kill you.My experience with eating disorders is personal. I am an Eating Disorder survivor. I almost died from mine when I was 27. I messed up my body and my hormones and my blood sugar, I still suffer from debilitating migraines and my metabolism is not in great shape. It took me years to recover physically and I still struggle psychologically and emotionally. And as such, I can speak from my own personal experience but I do not feel qualified to treat them. Find a good treatment center, group or therapist. Reach out to whomever you can, to get help. Most people do not recover on their own. They need support, counseling and in some cases, physical intervention. I can tell you with all the love in the world...that I wish I had that time back. The time I spent throwing up. The time I spent starving. The time I spent obsessing and overexercising and hating my body. And I've been lots of sizes (including size 2) and I thought that I looked too fat at every size. Go get help. You deserve so much more from life and there is so much more that life owes you. You are better than this and the time and your precious energy that is going into this disease. I wish someone had told me how much damage I was doing to my body. I wish I had known that I was changing and damaging my precious body forever. Please...Stop. Get help.
28.
You're amazing!
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Way to go in overcoming such a massive, life threatening illness. I am so happy that you have the support, counseling and other tools that you need.If you feel like any of the other exercises may serve you, in uncovering and/or resolving the root cause (maybe inner child, shame, forgiveness, etc...) feel free to go back to the quiz and follow the questions to the exercise that best fits your needs.You may feel better doing this with a therapist and/or discussing what comes up for you with your therapist.
29.
Food addiction
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Consuming “highly palatable” foods, or foods that are high in carbohydrates, fat, salt, sugar, or artificial sweeteners, triggers the pleasure centers of the brain and releases “feel-good” chemicals such as dopamine and serotonin. These foods affect the same area of the brain as drugs, alcohol, and behaviors such as shopping or gambling. They've actually found that sugar activates the same centers in the brain as cocaine and meth.Highly palatable foods often contain unnatural substances or higher-than-normal levels of natural substances that your body and brain can't process. This results in your body being flooded with “feel-good” chemicals (namely dopamine) causing the brain to down-regulate the production of these chemicals, so that it takes more and more for you to just feel normal.To help you hang on to or recreate those good feelings, your body and brain will begin to crave highly palatable foods. And, because your brain will adjust its receptors to compensate for the rush of chemicals, you'll eventually need to consume increasing quantities of highly palatable foods to get the same feel-good reaction.One of the main signs of food addiction is a loss of control over eating behaviors—especially when it comes to certain highly palatable foods. If you feel like you want to stop but can’t; you eat to the point of feeling sick; or, you feel ashamed or guilty about your eating, you may be suffering from food addiction.People who suffer from food addiction also may need to eat a large amount of food to feel satisfied, which can lead to weight gain. However, some do maintain a normal weight. It’s also common to experience symptoms of withdrawal when you stop eating a certain food. Withdrawal symptoms include the following:CravingsHeadachesIrritabilityRestlessnessOvercoming food addiction typically involves following the same model that’s used to treat other types of addictions—and you’ll need a solid plan and plenty of support.First, you’ll need to detoxify your body by avoiding trigger foods, such as fast food or foods with processed sugar. I am working on a PDF for some suggestions for breathing exercises and oils that can assist in this process. If you've landed here, let me know and I'll get it to you ASAP! If you want to do a deeper detox, I recommend this one.During this time, you may experience withdrawal symptoms that can range from mild to severe.After you detoxify your body, you’ll need to work on changing your eating behaviors. You may need to avoid certain people, places (such as restaurants), situations and foods that intensify cravings or make you more likely to consume the problem food. You also may need to break associations between food and routines or events, such as eating ice cream before bed or having buttery popcorn at the movie theater.Other strategies that can help include tracking your food consumption, preplanning your meals and eating mindfully.Although some people can gradually reintroduce small amounts of problem foods into their diets, other people must avoid them indefinitely to maintain control over their food addiction. You should pay close attention to how your body responds to your problem foods to decide what long-term management strategy is right for you.If you need professional support to help you overcome your food addiction, seek whatever options may be right for you.
30.
Still struggling...
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You've come a really long way, and now you may be struggling with a food addiction. People with food addiction struggle every day with a loss of control or inability to stop eating foods that are high in carbohydrates, fat, salt, sugar, or artificial sweeteners. They also suffer from painful feelings of shame and embarrassment when it comes to their food behaviors.Understanding the causes and signs of food addiction can help you lower your risk and change potentially problematic behaviors.Go back, start the quiz over and click on the food addictions answer, if this resonates.If, it feels deeper than that or "addiction" doesn't resonate let's explore...Let's get it all out in the open. Grab your journal and let's write it all down. (If you prefer to vlog about it, that works too...the voice is a powerful thing and you would benefit from being a witness to you, so vlog with the camera turned towards you and then make sure you watch it.)What do you dislike about your body? Why do you dislike these things? When did you first start to dislike your body? Can you remember the first moment that you didn't like your body? What if you were able to let go of your discontent and love your body? What would happen?What would you like your inner child to believe about her body? Write it all down and then read it out loud to yourself (and your inner child). Watch this video to figure out how to re-write your core beliefs for your inner little girl. Refer back to this Inner Child Meditation.
31.
Under Construction...
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The Hormone Assessment is coming, and is quite extensive! I will let you know when it has been released. I promise it is worth waiting for!
32.
Let's Move!
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Doing chakra work is an intense venture and it's nice to have some kind of release! If you just want a chance to move the energy through your system without thinking too much about it, yoga practice is an amazing way to do that.I am providing a 50-65 minute practice for each chakra. So far, as with so many things, it's a little bit under construction but I will provide at least one per week!So, for this week...Root Chakra. Join me for this 65 minute practice (don't worry, about 10 minutes is explanation of what the Root chakra is, so you can fast forward if you've heard it before).Sacral Chakra yoga is up! This 60 minute practice connects into the passion and sensuality of sacral chakra. This chakra often feels traumatic and disconnected, but this is the seat of pleasure & desire & creativity and it can be a dance party.Solar Plexus yoga. This 60 minute practice is energetic with great inspirational music for you to feel into your own self worth, self confidence and courage. Heart Chakra yoga. 60 minutes. I was surprised by how tender my heart was as it opened in this flow. There are some harder poses thrown in, but a mellow soundtrack and lots of flowing breath and movement.

What is your Sanctuary Style?

If you would like some guidance in setting up a sanctuary, get some ideas depending on what makes you happiest.

Quiz Questions

Quiz Outcomes