As part of my spiritual practice, I set an intention every Monday to focus my energy on thoughts, feelings and actions I want to create more of in my life.  By sharing each week, I hope to inspire you to do the same!
 

November 20, 2017

for lots of us, the fall season brings heavy rain, cooler temperatures, and shorter days. it can also bring with it lower energy levels, both mental and physical. in shamanism, fall season is a time to go within and slow down: to sleep more, to reflect more, to be with self more. rather than lean in to mother nature's cycle, we've been conditioned to keep going, push on, do more. what would it be like to actually live our lives according to season? this week, I'm inviting you to tune in to fall and see where you can ease up and offer yourself what mother nature intends for you: rest, a slower schedule, and more solitude.

November 13, 2017

what is your relationship with guilt and the word 'no'? do you believe that you need to say 'yes' to everything for fear of missing out or letting people down, or, or, or? we seem to have very little trouble feeling guilty about letting others down, but how often do we feel guilty about letting ourselves down? I've learned the hard way over and over that saying 'yes' to everything is the quickest route to burning out. I've also learned that guilt is a pretty futile emotion and that saying 'no', even to the smallest things, can actually raise my energy. this week, my intention is to notice where guilt creeps in and practice pausing and asking: could saying 'no' to this mean saying 'yes' to myself?

November 6, 2017

do you feel like you have enough time in your schedule, or do you wish you had more of it? most of us are the latter. with daylight savings and vancouver getting its first snowfall last week, it seems relevant to reflect on our relationship with time. time is not absolute, but we make it so because we operate off of seasons, schedules, and deadlines. the bigger picture truth is that we choose how we spend our time, and these choices are a reflection of our priorities. for an honest account of your priorities, take a look at your calendar, it doesn't lie. the real question is: are you truly happy with your priorities? this week, I'm exploring the answer to this question by practicing the truthful statement of "I'm choosing not to make time for x" instead of "I don't have time for x", and I'm inviting you to do the same.

October 30, 2017

I am famous for setting the intention of giving myself more downtime and then slowly allowing my plate to fill up until I’m feeling over extended and disconnected from myself. it’s not necessarily about doing less; it can be about slowing down to allow more time and space in between what we’re doing, to pause and breathe before mindfully moving onto the next thing. giving yourself an extra 10 minutes of time to step outside before your next meeting, or getting up 20 minutes earlier to sit down with your cup of coffee. there are so many opportunities to create space for ourselves, and we forget that busyness is a choice. so this week, more walking, less running

October 23, 2017

whether it's someone's post on social media, or some occurrence in the external world, all day long we experience knee-jerk reactions that catapult us into judgment. but what if we looked at these seemingly negative experiences as gifts? the things that trigger us the most are a direct reflection of a part of ourselves that needs healing. we are all mirrors for one another and everything is happening for our growth and expansion. so when it seems like life is snuffing out your inner light, remember it’s just a reminder from the universe that you are the only one who can keep it lit.

October 16, 2017

how often when someone asks “how are you?” do we respond with “I’m so busy!”? the words we use contribute to our beliefs system, and/but we have a choice about how we get to shape that system. if we talk about how busy we are, chances are we’re going to believe our lives are stressful and overwhelming. this week, my intention is to watch the words I’m using, to ensure they reflect this beautiful and awesome life I’m lucky enough to live.

October 9, 2017

our honeymoon was magical, and we are so happy to be home. on thanksgiving weekend, and always, there is so much to be grateful for. it’s true there is a lot of pain and ugliness in the world; and, there’s even more love and beauty. whether it’s a beautiful sunset, or a fellow inspiring human being, we are surrounded by light. we must choose to focus on what is good and beautiful, even during the most fearful times. it’s the only way we can raise our collective vibration and help to shift the vibration of our planet. this week, when I catch myself focusing on what isn’t working, or feeling helpless, or afraid, I will pause and find something beautiful, something to be grateful for. I will choose love #bethechange

September 25, 2017

friends, for the first time in three years, I’m deciding to press pause on my monday posts for the next couple of weeks while we are on our honeymoon, giving myself a total break from my regular routine. until then, I’m committed to staying present and choosing love. what can you press pause on?

September 18, 2017

my heart is exploding with the love that we have received over the last few days for our wedding. in reflecting on our wedding day and the days leading up to and following it, I realize that what made our celebrations so unbelievably magical and joyous was everyone's willingness to give their love to us so freely. of equal importance to the giving of love is the willingness to receive it. with this exchange, we can change moments, days, lives, our planet. this week, my intention is to continue to receive the love that is pouring into us as well as shine my love out into the world. 1,000 thank you's to our tribe and to everyone who has taken the time to send us their love and well wishes

September 11, 2017

"fierce but flexible" seems like a darn good Danielle LaPorte mantra as we head into our wedding week to help me stay grounded and let go of any attachment to outcomes. plans are just that; plans. life can take different and unexpected turns and the best we can do is be clear in what we ask for and adapt to the conditions. one thing is for sure: I've never been so excited in my life #teamdevisstrong <3

September 4, 2017

I've been reflecting so much the last couple of days on all of the connections I've made over the years and my intention this week is to spend time honouring each and every one of them. never under estimate the impact you have on one another and don't miss an opportunity to celebrate each other. we all play such an important role in each other's journey. to my tribe: thank you. 

August 28, 2017

"The noise of the external world is muting the noise of the internal world." ~ Malidoma Somé.

it is our intuition, our inner knowing, that reveals our life's purpose, not the external world. if we can tap into this knowing and connect with ourselves, we are able to connect with others and navigate the outside world much more intentionally. intuition is something we ALL have. tapping into it requires tools and practice, also known as 'mindfulness'. this week, my intention is to practice connection with self through my favourite mindfulness techniques: being with nature, and meditation

August 21, 2017

every day, we are presented with situations both globally and locally that empower us to respond either out of fear or love. feelings of fear come from the perception that we are alone and separate. feelings of love come from the perception that we are together and connected. all you have to do is decide what you believe. that's it. no one and no thing can truly make that decision for you. to believe that you are powerless keeps you locked in fear. love is believing you are powerful beyond measure. love is believing you have the ability to create great change. it starts with you. from connection within. what choice will you make today?

August 14, 2017

the more we try to control an outcome or focus on perfectionism, the more resistance we create through energies of lack and fear. if we can ease up and let go of the need to know, the need to be perfect, the need to achieve, we allow love and abundance to flow. this week, my intention is to let myself "colour outside the lines", and trust that the outcome will be beautiful, flaws and all.

August 7, 2017

these days, we are bombarded with information about dogmatic diets, workout regimes, supplements and other tools marketed to us in such a way that appeals to our human nature of wanting to look a certain way on the outside. while there are many benefits to our modern world of information overload, I think we can all relate to the pressure and confusion we feel at times. with only six weeks until our wedding day, I've been reflecting on how I want to feel in the coming weeks and realize that I am less concerned about how I look on the outside, and more focused on how I want to feel on the inside: rested, grounded, peaceful, present, love. my intention this week and over the next month or so will be to tend to my inward self. for me, that means plenty of sleep, meditation, downtime, a balance of exercise and resting and stretching, clean foods that feel good in my body, and that fuel and nourish me, laughter, adaptogenic herbs, and avoiding toxins. what does feeling good on the inside mean for you, and how do you practice it?

July 31, 2017

less than seven weeks away from this next exciting chapter in my life, I've been reflecting on my journey until now: not only where I've been, what I've done and who I've met along the way, but also the evolution of my relationship with my self. by peeling back the protective layers, I've learned to choose love over fear and trust my inner knowing of who I am truly here to be. it can be vulnerable to expose our inner layers. and, much like the beautiful arbutus tree, strongly rooted in the ground and reaching toward the sky, we are free to shed what no longer serves us in order to live our life's purpose, surrounded by beauty. this week, my intention is to keep peeling back, keep trusting, keep loving

July 24, 2017

recently, I saw a hilarious meme on social media, the quote was "My alone time is for everyone's safety".  as much as it made me laugh out loud, it also reminded me that I am "dangerously" out of balance right now. at times like this, not only am I of less service to others, I am of no service to myself. this week, I'm carving out more time for inward reflection, quiet time, relaxation, solitude. stating "I don't have time" isn't a fact, it's a choice. safety first!

July 17, 2017

this week, I'm inspired by the quote "Health is not just about what you're eating. It's also about what you're thinking and saying." when we think about health, most of us think about what we're eating and how much we're exercising. as a holistic nutritionist, I believe true health is a result of a health-full mind, body and spirit. the thoughts you focus on and the conversations you have with yourself and others have a direct impact on how your body absorbs your food and incorporates your exercise. this week, my intention is to choose my words wisely.

July 10, 2017

this week my focus is on loving hard and giving thanks to my incredible tribe. life can be difficult at times and the support you have around you is a direct reflection of the choices you make. to my tribe, so much love and 1,000 thank you's for everything over this past while, and always

July 3, 2017

this week my intention is to practice finding the gifts in the darkest of places. there is always something to be grateful for, no matter how challenging or painful. if we choose to see it, suddenly we begin to understand the struggle as part of a bigger plan.

June 26, 2017

sometimes we have to spend some time in the dark to truly realize the light. similar to my intention last week, I am continuing to honour and accept this journey, releasing judgments and expectations of myself, and instead, allowing the process to unfold. where can you ease up on yourself this week? where can you find more peace and acceptance?

June 19, 2017

the lotus flower roots in muddy swamp and blossoms beautifully above the water. in Buddhism, one of the many representations of the lotus is the level of faith we have within ourselves. throughout the struggle in our human lives (represented by the muddy roots of the lotus) we seek to be free from pain and suffering. in the same way, a lotus finds its way out of the muddy water to bloom and break free. the lotus flower teaches us that we must have faith that the darkness is a necessary part of the journey to the light. this week, I am practicing faith in this process.

June 12, 2017

this week my intention is really simple and really brief: be. here. now. second by second, minute by minute, hour by hour. more presence. more breath.

June 5, 2017

in the wise words of Danielle LaPorte, "Joy does not come from a checklist." we put a lot of pressure on ourselves to achieve and accomplish. as someone who is operating off of multiple checklists these days, I've been struggling to find the joy in what I'm doing. tasks feel like chores, and I constantly feel like I'm falling behind. since these feelings are a choice, this week, my intention is to choose joy. where can you choose more joy this week? 

May 30, 2017

I recently finished a 7-day social media detox (which was so freeing, by the way!) and the first thing I noticed, after declaring my detox, was that while I wasn't scrolling through feeds, I was still checking my phone and snapping photos. a lot. being on our devices, for any reason, is hugely distracting and takes us out of the present moment. my intention this week is to be more mindful of how often I am grabbing for my phone to document and/or "check out" of whatever is going on around me. as always, I'm challenging you to do the same!

May 22, 2017

today is the first day of a 7-day social media detox. it's so easy to get caught up in the need to document and scroll and we pay a price for it. it can alter our mood, disrupt our sleep, and perhaps most unfortunately distract our attention away from our loved ones. taking a break can help us establish new patterns and habits and allow us to approach the digital word in a different way, when we return. most importantly, it gives us an opportunity to fully experience and appreciate the abundance surrounding us. see you on the flip side, friends!

May 15, 2017

have you checked in recently to ask yourself whether you love what you're doing? and if you are doing what you love...are you truly loving it? the "shoulds" and the hustle can chip away at our joy, creating resistance in our flow. my friends, this life is not a dress rehearsal. it's not too late to change course and step into what's calling you. trust that when you're living in your purpose, the law of attraction will provide. the only thing standing in your way, is you. this week, my intention is to feel love in all that I do. are you with me

May 8, 2017

one of my favourite quotes from Wayne Dyer is: "I am a human being, not a human doing."  when we find ourselves in the go-go-go mode for extended periods of time, it can be really hard to slow down from the doing. yesterday morning, I set the intention for myself to have a quiet, relaxing morning of reading; instead, I watched myself spend the morning cleaning and unpacking :) as Dr. Dyer said, we are not what we do. If we were, who would we be when we don't? this week, my intention is to hustle less and relax more, and trust that the sky will not fall ;)

May 1, 2017

it's the monday following our move and as I look around our beautiful new home, expectedly chaotic and cluttered with boxes, I am reminded that Rome wasn't built in a day :) so often we strive for immediacy, because organization brings order and control. and, as we all know, life is uncontrollably messy sometimes. the only part we can control is our response to it. this week, my intention is to ease up on the need to 'get everything done' and instead spend my energy on enjoying our new space and finding peace with the disorganization.

April 24, 2017

how easy is it for you to receive gifts, offers of help, or compliments? for some of us, this can be really hard: we might feel weak for asking others for help, guilty about receiving a gift, or uncomfortable with a compliment. yet, we tirelessly give to others. the truth is, we receive hundreds of gifts every day, whether it's witnessing beauty in nature or a smile from a stranger. being aware of and receiving these gifts can help us balance out the energy we give to others. this week, my intention is to extend my gratitude practice to the seemingly 'little' things, noticing and giving thanks for all the gifts that surround me.

April 17, 2017

have you asked yourself lately whether you would talk to a friend the way that you talk to yourself? last week, I tuned in to my ego's habitual thought patterns, and, well, I learned that my ego is not very kind at times. I also noticed that the more I resist and fight it, the stronger it becomes. so, my intention this week is practice catching myself in those moments, thank my ego for the information it's trying to communicate to me, and choose a different thought about what is actually true.

April 10, 2017

Our emotions are born from our mind’s involuntary stream of fictional stories about the circumstances of our lives that we often choose to accept as truth.  These involuntary thoughts are based on past experiences and the patterns we most strongly identify with.  The mind busies itself with collecting data to prove the truth of those patterns and experiences.  This is the job we assign the ego: to protect us and keep us believing in limitation.  Over the next few weeks, I’m going to be setting intentions around distinguishing these thoughts from what is actually true – I hope you’ll play along!  This week, my intention is to be curious about and aware of my ego's fictional stories, most especially the habitual ones.

April 3, 2017

it's finally starting to feel like Spring here in Vancouver: the cherry blossoms are peeking out, the mornings are brighter and the birds are chirping. for most of my life, I definitely wasn't a 'morning person'.  hitting the snooze button multiple times and then rushing around like a maniac to get out the door was the way I started each day. Over the past couple of years, I've learned that spending a bit of extra time in the morning in meditation, doing a short reading or some journaling, and sitting down with a delicious cup of coffee opens my heart and mind and sets me up on much better footing. when life gets busy our self-care rituals tend to be the first thing on the chopping block. this week, I'm challenging you to think about a sacred self-care ritual that you can practice every day for 15-30 minutes.  And, if you already have a ritual, I'm challenging you to commit to it every day this week, no excuses, and see what effect it has. 

March 27, 2017

despite my best efforts and practices, I've been spending a fair amount of energy over the past week feeling overwhelmed. the good news is, all of the 'stuff' that's happening and leading to these feelings is extremely positive! I've been using my breath in these moments to come back to centre, refocus, and let go of the swirling thoughts and to-do lists. and yesterday, a very dear friend of mine gifted me a lovely and very timely ring that has the words "just breathe" engraved on it. so, this little piece of jewelry is my inspiration and reminder for this week. it's okay to give in to our feelings, to acknowledge them and allow them to be there, even if it seems like they're coming up every 10 minutes! I believe the key is not to grip on too tightly, and we can use the breath to soften our grip. #justbreathe

March 20, 2017

I recently saw a meme on the internet that asked: "what if we recharged ourselves as often as we did our phones?" I immediately pictured Tesla-like charging stations all over the place, maybe with reclining chairs and eye masks. could you imagine?! we don't expect technology to last indeterminately, so why should we expect it of ourselves? one of the self-care tools I use to stay balanced while living life at warp speed is to regularly block non-negotiable downtime in my calendar. this week, with this meme as my inspiration, I'm taking it one step further: each evening when I plug my phone in to recharge for an hour, I'm committing to an hour of self-care. personally, I'm pretty excited to recharge my phone tonight ;) how about you?

March 13, 2017

it's #manifestmonday! many of us walk this planet feeling like we are alone with our struggles. we scroll through the highlight reel of social media and look around us and assume that everyone is having a much easier and happier time than we are. the truth is, every single one of us is struggling with something. in isolating and hiding behind our pain, we disconnect ourselves from each other. this works in the opposite way that we need it to, given that we are hardwired for connection. so, what if the struggle could be the thing that connects us? if you are having a difficult time, I'm challenging you to reach out to someone this week. take off your mask and speak your truth out loud to someone you love and trust. if you're not particularly struggling with anything right now, I'm challenging you to open your ears, mind and heart and be available to those around you who might be. who's with me?

March 6, 2017

what I know to be true is that the more joyful thoughts we have, the more joyfully we experience life. in practicing uni-tasking last week, I realized that part of what appeals to us about multi-tasking is that some of the tasks we do in a day are, well, mundane. folding laundry, washing dishes, chopping vegetables, sitting in traffic. naturally, we want to engage in endeavors that are fun and that fuel us in some way, so we do other things in an attempt to distract us from an otherwise tedious activity. but what if we could find joy in the mundane? since we choose our thoughts, redirecting them toward finding joy is bound to shift your perspective on whatever it is that you're doing, yes? stay tuned, cause that's what I'm committing to this week. #findjoy

February 27, 2017

multitasking. friend, or foe? lately, for me, it's been a serious foe. in spending time over the last couple of weeks reflecting on my relationship with 'time', I've realized that part of the reason I feel like I never have enough of it is because I'm always trying to do five things at once. while my ability to multi-task is one of my strengths and has served me very well at times, it also leaves me feeling frazzled, distracted and depleted.  so, this week, I'm manifesting the self-discipline to strengthen my uni-tasking muscle. doing one thing at a time, thinking about one thing at a time, being one thing at a time.  want to join me in being more present?!

February 20, 2017

my inner voice told me this morning that I'm not quite ready to leave my practice of releasing worry around time and finances and this was further reinforced when the "Lakshmi" card quite literally jumped out of my deck: the goddess of  abundance.  we hold expectations around how quickly we should progress through challenges. we get impatient with ourselves when we feel like we haven't arrived at the destination. there's no right or wrong, no prescription; only a journey of experiences and lessons.  this week, I will continue to patiently practice softening my grip around the illusion of 'not enough'.  how about you?

February 13, 2017

what thoughts do you spend your energy on? it is suggested that, through the law of attraction, the momentum of our thoughts gets so strong that they actually become a reality. if this is true, it means we have a choice in what thoughts we're allowing to turn to things. since resistance is the energy that blocks us from receiving, it's important to check in with ourselves to see whether we're in a state of resistance or abundance. for me, resistance shows up in my relationships with time and money; specifically, I worry about not having 'enough' of either. according to the law of attraction, rather than staying stuck in worry and creating resistance and a reality that I want least of all, I have a choice to shift my attention to the things that feel good, creating abundance instead. things like the present moment, and gratitude for the opportunities that are creating financial flow.  so, this week, my intention is to practice choosing thoughts that keep me in a receptive mode: "time and money are abundant". what are you choosing to think about?

February 6, 2017

yesterday, the word 'wow' came out of my mouth approximately 176 times: I had the great privilege of seeing 'Cavalia' with my love, followed by Lady Gaga's amazing half-time show performance, after which the Patriots made an incredible comeback to win the Super Bowl 51 in the first overtime in history.  I am in complete awe of the mental, physical and spiritual strength these fellow humans have, and I have great respect for the way in which they've dedicated themselves to truly living their gifts. it reminded me of the need for each of us to find our soul's calling, and live it, every day.  we are ALL worthy of our unique greatness. don't play small or give in to fear, or shrink away from challenges. now, more than ever, the world needs you, to be you.

January 30, 2017

wow, it's the end of January?! I'm sure I'm not alone here when I say that time seems to be flying by at lightning speed?! we are such professionals at cramming so many things into our days and I wonder... are fitting in enough down time? are we saying 'no' enough? or are we more concerned with doing, rather than being? for most of us, the answer is quite often the former. this week, my intention is to make slowing down an even bigger priority. I'm willing to bet that as I slow down, time will, too.  are you with me?!

January 23, 2017

in the wise words of Henry Ford, "Whether you think you can or you think you can't, you're right." lately I've been looking at my 'limiting beliefs': those beliefs I have around certain activities or aspects of my life that I think"I can't", "I don't", "I am not".  the problem with these beliefs is that they become true.  your negative vibration around the belief actually prevents you from doing it or having it. one of the easiest ways to change our perspective is to jump in and start doing that thing you think you can't do. really, what's the worst that can happen? this week, I'm challenging you to pick one thing in your life that you don't think you can do and just try it!  try, learn, grow. I dare you! #fakeittilyoumakeit

January 16, 2017

when we are in the throes of making decisions or big changes in life, there is a tendency to look outward for answers and advice from others. it's comforting to listen to others' experiences and opinions, hoping that it will make us more confident in our own instincts. when you get quiet, and tune in to your inner guide, you quickly realize that you have all of the answers you need within you.  that's my intention this week: notice when I have the instinct to reach out, and instead, go inward, be still, listen. find the confidence in my own wisdom.  I know the way.  

January 9, 2017

I hope your year is off to a peaceful start!  as promised, this week's intention is a continuation of last week's: sitting with pain. in her book, "Love Warrior", (have you read it yet?!) Melton talks about our human tendency to not only avoid our own pain, but also to protect our loved one's from pain, or to try to fix it for them.  we don't need to be fixed or protected, though.  we need patient, non-judgmental, loving witnesses to sit and hold space for us.  my intention this week is to notice when someone is sharing their pain with me and see whether my tendency is to try to take their pain away from them, or impress my own opinions on them, or whether I can simply listen and 'be with' them.  to do so acknowledges the warrior in the other person, and allows them the space and wisdom to figure out their journey on their own.  wanna give it a try?

January 2, 2017

wow, it's 2017?! how did that happen?  happy new year, friends <3 the intention I'm setting for the first week of 2017 is inspired by one of the best books I've ever read (and finished reading this morning), "Love Warrior", by Glennon Doyle Melton.  it's a memoir about confronting pain in order to claim the love that exists in, and for, each of us.  there is nothing particularly groundbreaking in her wisdom; it's beautifully written and powerfully articulate.  she illuminates the human tendency to distract ourselves from the pain we're feeling or pretend and deny to others, and ourselves, that we're hurting. we all do it. in fact, we've become experts at it, and most likely from a young age.  feeling pain is uncomfortable, naturally we'd rather do anything else than feel it!  so we armour up: grab our phones, watch tv, spend money, exercise, or we eat. we learn to use substances and techniques to numb the discomfort and avoid feeling.  the tiny flaw in our method is that it doesn't really work long term. so what if the pain is actually an invitation to heal and what if you were brave enough to sit with it? Melton says this is the 'Journey of the Warrior': the way to courage, kindness, wisdom, resilience, and most importantly, love for self, and others.  this week, my intention is to notice when I'm trying to avoid discomfort, and instead, let my inner warrior step into the fire.  this is going to be a two-part #manifestmonday so stay tuned for next week's!  

December 26, 2016

as 2016 comes to an end, many of us are looking toward 2017 and perhaps thinking about resolutions and goals.  having just completed my 38th spin around the sun, I've been spending a lot of time reflecting on all of the ups and downs and twists and turns, which have led me to exactly where I am today.  while setting goals and making plans is important, I would argue that accepting where you are, right now, today, as enough, is most important.  none of us know how long we're going to be here for, and instead of focusing on what we don't have or haven't accomplished yet, what if we could celebrate what we already are and have been.  then, set our goals and make our resolutions from a place of abundance, rather than a place of lack: from a place of what we have already received, rather than what we have not.

December 19, 2016

it's the last week before Christmas.  for many of us, this means tying up loose ends at work, attending holiday gatherings with family or friends, and last minute shopping.  it can be tiring and stressful, making it really easy to lose relative perspective on what this time of year is truly about: love, peace, joy.  for others, this time of year is a time of amplified struggle, grief and loneliness.  in your hustle and bustle, try to find patience.  take a moment to look people in the eye, smile, say hi and thank you.  you never know what kind of profound impact you're having on someone at this time of year, and always.

December 12, 2016

what kind of listener are you?  do you listen to understand the speaker, or do you listen to reply to the speaker? listening is one of the most important and challenging aspects of communication, and we're becoming terrible at it. not only do we apply our own filters to the information we are receiving, we live in an age of distraction, fooling us into thinking we can listen and do 10 other things at the same time.  now, more than ever, we need to slow down, open our ears and our hearts and listen to each other as students of life.  we all need to be heard.  this week, I invite you to regard each person in your life as your teacher. listen to understand their teachings.

December 5, 2016

rarely do we travel toward our visions and goals in a straight line.  peaks and valleys appear on our paths, giving us the opportunity to regard them as either an obstacle or a lesson: something standing in our way, or a reminder that something sweeter is possible.  both outlooks can be challenging for different reasons.  what I know to be true, is that the only way 'to', is 'through': you can't go around the peak, and you can't avoid the valley.  what is standing in your way right now?  what is showing itself to remind you of something greater? this week, I'm inviting you to trust that the obstacle IS a lesson.  what is it trying to teach you?

November 28, 2016

as our family excitedly awaits the arrival of our newest addition to the Armstrong clan, a baby girl who has travelled a long road to get here, I am reminded of the importance of hope.  more often than not, things in life don't turn out the way we expect them to, and really, that's just because expectations are an attempt to externally control an outcome, regardless of what is actually happening.  and what good ever comes of that?!  expectations are rigid and keep us stuck, hope is soft and allows us to move forward.  this week, I'm inviting you to release your expectations and instead, find hope.  another outcome exists.  and it's probably better than the one you expected in the first place.

November 21, 2016

what do you do to get grounded? as we head into the holiday season, calendars start to book up and time starts to fly by even quicker than normal, often leaving us feeling overwhelmed and stressed.  now, more than ever, it's great to figure out what you need to stay centered so that you're able to enjoy it all, as well as be fully present to those around you.  for me, being in nature, most especially near the ocean, is incredibly grounding.  for you, maybe it's your meditation practice, or spending time with a loved one or pet, or cooking nourishing food for yourself or your family, or a horizontal date with your couch to 'netflix and chill' or read a book.  whatever it is, I challenge you to get really clear about what you need over the next month, and start practicing it, so that your focus can remain on what this time of year is truly about: connection.  

November 14, 2016

ever catch yourself going round and round and round in your head about a conversation, situation or argument? analyzing, ruminating, trying to make sense of it?  ever notice how exhausting and ineffective this is?  we are what we think.  if we are supposed to be choosing our thoughts, why are we choosing these ones?  well, because we are human, and we're constantly trying to complete patterns and make sense of our external world.  and, we have a choice to stop the cycle.  it might be easier said than done, but it is possible.  this week, my intention is to practice catching myself in my loop, and let go of my need to make sense.  who knows what I might see and hear, instead!

November 7, 2016

after watching the documentary, "Before the Flood", this past weekend, and as our neighbours in the south head to the polls tomorrow, I find myself wondering what it will take to fix the damage we are doing to our planet, to our communities, and to each other.  we have all participated in the implementing the systems that are currently in place, which means we are all capable of participating in change.  this week, I'm manifesting hope: hope that it's not too late and that each of us has what it takes to contribute to the repair.  will you join me?

October 31, 2016

how often do you commit acts of service or kindness without expectation of getting anything in return?  My fiance does this all the time, whether for a total stranger or a family member.  I see him constantly giving to others without regard to what he may receive back.  I am so grateful for all that he does for me.  this week, entirely inspired by him, I am inviting you to join me in doing something kind for, or saying something kind to, someone in your life, without any agenda of what you might get back.  can you imagine what a different place this planet would be?  #bethechange

October 24, 2016

After a wonderful weekend attending my little brother's wedding, I don't feel called to set any intentions for this week...rather, I want to keep enjoying the feeling in my heart as I relive over and over the magic of witnessing the love of my brother and sister-in-law and the special time shared with my amazing family.  words can't really describe it, so I'm not going to try.

October 17, 2016

over the weekend, I realized that not only is my little brother getting married this week, my entire immediate family, parents and siblings, will all be in the same place for the first time in 15 years!  excited, is an understatement.  this week, my focus is on cherishing every single moment of this very special week.  none of us know what life has in store for us.  we absolutely must make the most of the time we have together.

October 10, 2016

in the spirit of thanksgiving, this week I am giving thanks for all of my relationships.  whether with our significant other, family, friends, pets or children, our relationships are one of our greatest tools to fulfill our need for connection and to learn about ourselves.  may we cherish each and every one of them.  they are essential to our growth.  happy thanksgiving!

October 3, 2016

how well do you think you listen?  do you listen to understand what's really being presented to you, or do you filter it through your own experiences and judge accordingly?  this week, I have the privilege of attending our leadership conference in beautiful whistler.  the intention I've set is to listen with open ears and an open mind, and receive with open eyes and an open heart.  how about you? 

September 27, 2016

this morning, I was lucky enough to start my day off with a very important conversation about women supporting other women, not only in the workplace, but in all areas of life.  in general, we're not so great at cheerleading each other.  we tend to be too busy measuring our own level of 'success' against what our fellow females are achieving.  am I right, ladies?  this week, my intention is to lighten up on my self-judgment and celebrate all of the incredible women in my life.  

September 19, 2016

best laid plans: we've all got 'em!  and whether we take a wrong turn, or someone or something intervenes and those plans change, it can shake us up.  in these moments, we have a choice.  we either spiral down the rabbit hole, or we take a step back, soften our grip, and look at the bigger picture to see what other options are waiting for us.  this week, my intention is to choose the latter.  how about you?

September 12, 2016

last week, 'glamping' in a tiny cabin in the woods, I was reminded just how simple life can be.  it's really pretty easy to meet our basic needs, and often it's the bells and whistles that make things more complex.  this week, my intention is to focus on the bare essentials, rather than the complicated details.  how about you?

September 5, 2016

this week marks the beginning of the third year of setting these weekly intentions.  as I look back on what I've received, created and let go of, one word comes to mind: gratitude.  gratitude for this practice, for the life lessons it's brought, and for the rich abundance that has flowed towards me. this week, I'm straight up giving thanks, for all of it.  happy last long weekend of summer and may you never forget how powerful you are.

August 30, 2016

over the last while, I've had the opportunity to say "yes" to things that make me feel unsure and a wee bit afraid.  saying "yes", when I wanted to say "no", has allowed me to challenge my comfort zone and learn more about myself and my perceived limits.  this week, I'm saying #heckyes to the stuff that makes me uncomfortable.  how about you?

August 22, 2016

how often do you talk to yourself the same way you would your best friend, child, or someone else you love dearly?  chances are, you're probably pretty hard on yourself : )  this week, my intention is to focus on self love: being mindful of treating myself with kindness, patience and compassion, the same way I would treat someone I love.  we are only capable of loving others as much as we love ourselves, and let's face it: this world needs more love! we must be the change we wish to see.

August 15, 2016

I'm noticing over the past couple of weeks that I'm craving a vacation... a little more than normal! so, I've been considering what specific aspects of being on vacation I'm really yearning for, and realizing that it really has to do with easing up on my schedule and slowing down.  taking 20 minutes in the morning to have my coffee on the patio.  unplugging from technology in the evenings, as if I'm off the grid.  watching the sun set.  taking an hour at lunch away from my desk to read a book at the beach instead of working out.  opting to watch a movie rather than doing housework.  this week, my intention is to recreate moments each day that simulate what it feels like to be on vacation.  what's your favourite way to recreate a vacation at home?

August 8, 2016

we know that positive thinking not only helps us to choose happiness, it also causes more of what we want to flow towards us.  we also know that sometimes it's difficult to think positively: we live in a society that focuses predominantly on what is wrong, rather than what is right.  so, what if we made the choice to give more of our attention to what makes us feel good, and less attention to what doesn't?  this week, I'm going to practice shifting my attention to the positive aspects in situations that I feel negatively about.  what is your intention this week?

August 1, 2016

it's #manifestmonday and the first day of a new month <3 experience has shown me that it's important to give ourselves the permission and space to feel what we feel, rather than force ourselves to move on before we're ready.  time heals all, yes?  admittedly, I found the month of July a bit challenging.  I'm ready to release the dark cloud that's been hanging around and I'm excited to start August in the sunshine.  this week, my intention is to find fun in everything: to play and be light.  how about you?

July 25, 2016

comparison...it's such a dangerous game!  whether we are comparing ourselves to others' relationships, financial situations, jobs or physical appearances, our energy gets stuck on what we think we are lacking, instead of being free to flow and create more of what we want.  this week, my intention is to turn my focus back on to the abundance in my own unique journey, remembering that I am exactly where I am supposed to be, right now.  how about you?

July 18, 2016

with a mouth full of stitches and a mostly liquid diet, it seems like the perfect opportunity to practice patience for the body's healing process, the nervous system's response to pain, and the loss of a regular routine.  it's both necessary and important to surrender during these times.  what is your intention this week?

July 11, 2016

grief.  man, is it ever a tough one.  simply put, it's our reaction to loss.  loss comes in many forms: death of a loved one, loss of a job, the end of a relationship.  in experiencing loss, we almost always wish we had more time, that we'd savored the moments more.  this week, I'm accepting my grief as a reminder to savor the present moments I experience, now.  I hope to inspire you to do the same.  don't wait :)

July 4, 2016

the momentum of our lives is so exciting at times, it can be hard to say no, slow down, rest.  and even if we do attempt to rest, we might still be stimulating ourselves with outside noise - you know, the classic 'netflix and chill' while simultaneously checking your instagram feed.  this week, I'm focusing on the quality of my rest: making sure I'm actually getting quiet.  here are some great zen tips on how to slow down! what's your intention this week?

June 27, 2016

entirely inspired by this morning's sky (is this even real?!), I'm setting the intention of creating space for myself this week.  moving from one thing to the next, we forget that we always have the opportunity to pause and connect with ourselves, a loved one, a pet, a stranger. As Pema Chödrön says, "You are the sky.  Everything else is just the weather."  where can you create space for yourself this week?

June 20, 2016

we are often very focused on crossing off to-do lists, setting and accomplishing goals, and working towards that 'next best thing'.  and how often do we stop and acknowledge where we are and how we got there?  this week, I'm taking a pause; I'm resisting the urge to propel myself forward.  Instead, I'm honoring where I'm standing, right now, and celebrating all the steps that got me here.  how about you?

June 13, 2016

we all woke up to news yesterday morning about a sickening number of senseless deaths in Orlando, Florida. this week, I am manifesting peace: may we all commit to behaving a little more peacefully toward one another, in every situation. resist the assumption that there is nothing we can do. collectively, we must be the change we wish to see. 

June 6, 2016

for the Type A's among us, perfectionism can be a bit of a battle.  maybe we want to be the best at what we do, or maybe we feel we aren't 'good enough' unless we perform flawlessly.  having high standards can be good; and, focusing our energy on meeting them and measuring our self-worth by them gets in the way of who we truly are: a sweet soul having a human experience! this week, I'm manifesting a little less 'perfectionism' and a little more 'me', acknowledging that I am always doing my best. how about you?

May 30, 2016

author and researcher, Brene Brown, says: "You can choose courage or you can choose comfort, but you cannot choose both."  I get what she means... stepping outside our comfort zone is scary; and, it's also where the magic happens.  so in a way, it takes courage to gain comfort...you choose one to get the other.  yes?  I'll be spending a lot of time outside my comfort zone this week so I am manifesting courage to gain comfort.  how about you?

May 23, 2016

one of the most relieving and frustrating concepts we can count on in life, is change.  whether it's a change in our careers, our health, our parents or pets getting older, or the ebb and flow of relationships, the reality is that nothing stays the same forever.  this can feel really exciting or really uncomfortable, and sometimes both at the same time.  the secret, I think, is to practice flowing with the change, rather than gripping on to what was, so that we make way for what is.  this week, I'm practicing being with my shifting realities and letting go of how things used to be, trusting that change is part of my journey.  how about you?

May 16, 2016

neuroscience says that 'uncertainty' registers in the brain as an error, requiring more neural energy, causing discomfort and disengaging us from the present moment - this explains why we crave certainty.  however, what we know for certain is that we will feel uncertain from time to time : )  it's how we choose to frame it that determines how we manage it.  how much energy do you spend on 'needing to know' what's going to happen next?  the problem, my friends, doesn't need your stress.  this week, I'm inviting you to get comfortable with uncertainty and practice spending your energy on the present moment, rather than jumping ahead to the future.

May 9, 2016
ever notice how getting angry rarely produces an effective result? often we fight to be heard because we are afraid we are not understood. it doesn't matter whether others understand our feelings and the past experiences that have contributed to them. what matters is that we stand in our own power and speak our truths clearly, rather than handing our power over to someone else. this week, I'm inviting you to focus on hearing yourself, rather than fighting for others to hear you.

May 2, 2016
what do you love doing? what lights you up? what energizes you when you're feeling exhausted? chances are, whatever your answer(s) is(are) represents your special and unique gift. when we acknowledge our gifts, we light up our lives and the lives of those around us. this week, I am acknowledging my gifts and manifesting my light and I'm inviting you to do the same. the world needs you, to be you!

April, 25, 2016
social media...it's great for keeping us connected, inspiring us, and provides a platform to promote the things we are interested in. it can also disconnect us, taking us away from the present moment, ourselves, or the people we are with. this week, my intention is to be present to what I am doing, where I am and who I am with, even if I am alone. so, I've decided to take a break from social media! wishing you all a great week and inviting you to practice presence.

April 18, 2016
I'm offering to myself and all of you this week is the practice of...breathing. our breath has the ability to purify toxic energy and relieve stress and anxiety. it also brings us back to the present moment, when we're busy leaping ahead. the fact that it's our life force makes it the most accessible and readily available tool we have. take a minute each day to slow and steady your breath in sync with this .gif and notice how you feel. (can I transfer the .gif over?!)

April 11, 2016
getting out of our comfort zone is where the real magic happens... and the journey is often accompanied by our familiar friends 'doubt' and 'fear'. instead of resisting them, we can choose to allow them to sit in the backseat and further inspire us. yes? this week, I'm reminding myself that there's nothing in this world I can't do, and letting the doubt and fear fuel my growth, rather than paralyze me. how about you?

April 4, 2016
to me, one of the most inspiring and beautiful character traits is humility, which author Dr. Judith Orloff describes as having a "small ego, large soul". some of the ways we can practice this are: having awe for the universe, realizing we are all on equal ground, knowing your gifts (and not flaunting them) and your limitations, being able to laugh at your shortcomings, doing your best not to let your self-doubts take over, valuing the simple things in life rather than relying on material items to define your self-esteem, and my personal favourite: not comparing yourself to others. this week, I'm practicing humility. how about you?

March 28, 2016
as always, I leave Ontario with an exploding heart. so much gratitude to my entire family, immediate and extended, for spoiling us rotten in celebration of our engagement, most especially my mom  who tirelessly gives to others and never leaves one tiny detail un-thought of. this week, my intention is love and gratitude for my amazing family: there's truly no one else like the tribe we are born into. may we never take it for granted. how about you?

March 21, 2016
so often we take our good health for granted, only appreciating it when we fall sick, injured or down in the dumps. this week, I'm manifesting spiritual, mental and physical health for anyone out there who is struggling. how about you?

March 14, 2016
I am repeating last week's intention because I am just so full of gratitude for everything that I want to stay present with it! how about you? 

March 7, 2016
As I sit here on the lanai sipping my coffee, post spin/trx class and post delicious homemade brunch, this week's intention is clear: big mahalo. so grateful for all that has manifested over the past while and most especially for this dream vacation and the wonderful man I get to share it all with ❤ what are you grateful for?

February 29, 2016
we often need permission to do that thing we've been putting off or just give ourselves the gift of time to rest. February 29, our 366th day of 2016, seems almost like an extra chance to do this. my intention this week is to treat every day like it's a "leap day" so that I'm sure to appreciate every day as a gift and an opportunity. how about you?

February 22, 2016
life can happen at lightening speed sometimes, creating anxiety, panic, fear, excitement, uncertainty. the best we can do is hold on and trust that the universe will and is providing the outcome that is right for us. this week, that's what I'm doing! how about you?

February 15, 2016
i'm a big believer in not limiting the expression and celebration of love to one day a year. expressing love for ourselves, our friends and family, our pets, planet earth, mother nature and the universe is something we can all do to bring more love and kindness to the world. this week, my intention is to celebrate love. how about you?

February 8, 2016
the ego loves to "build a case" for us: reasons why we should or shouldn't do something. the reality is, we are free to live our lives however we choose, regardless of the ego's reasons. If we are busy building a case, we are moving further away from making the choice that reflects that who we truly are. I am giving my ego the week off! how about you?

February 1, 2016
do you find it difficult to say "no" to certain people and situations in your life? it's not easy to say what we need sometimes. we are afraid of missing out or letting others down, and before we know it, we're running on empty. this week I am practicing saying "no" and eliminating the word "should" from my vocabulary. how about you?

January 25, 2016
where thoughts go, energy flows. fear can keep us stuck in a particular pattern, emotion or situation, close us off and shut us down. before we know it, we’ve created the very outcome we were most afraid of. what if we could look at fear as an opportunity to be curious and brave enough to stay open to a different outcome? all of a sudden, fear seems like a pretty positive thing, yes? this week, I’m manifesting courage to open up to my fear. how about you?

January 18, 2016
a meditation retreat this past weekend reminded me of my tendency to constantly anticipate the next move. how much longer? what's next? what's happening tonight? tomorrow? next week? anticipating future events is what takes us out of the present moment. this week, my intention is to catch myself in those moments and come back to now. how about you?

January 11, 2016
something I am constantly practising is speaking my truth; finding a balance between being compassionate towards others, as well as acknowledging and vocalizing what's true for me. this week, my intention is to speak my truth at every opportunity. how about you?

January 4, 2016
January is a popular time of year to make resolutions and write goals. for me, the last couple of years have been focused on a lot of ‘doing’. so this year, in the words of Danielle Doby, I’m ditching the resolutions and focusing on ‘being’. I’ve planted the seeds, and it’s time to let them grow. how about you?