Midpoint Spring into Summer

May 5, 2019


The month of May is one of my favorite times of the year and seems to mark the midpoint between Spring and Summer. There is a feeling in the air of newness, fresh ideas, conception/fertility, abundance and prosperity. I find this time of year can be a great time to pause and reflect on whatever wellness intentions I may have set at the start of the year and how these intentions are still inspiring my Wellbeing. Most of the time the intentions are still supporting me and helping me grow Mind/Body/Soul; however, sometimes a few tweaks may be needed. I often discover I want to include some new intentions as well. Reviewing Mind/Body/Soul tips helps offer some deep insight for maintaining balance and awareness.

Perhaps you can relate and may want to reflect and review those intentions and wellness goals you set back in January and how they are supporting you (or not). It is okay to reset some different goals, intentions and create new, refreshing habits because they feel good to you. You can read more here about Healthy Habits. Reflecting on your professional and personal goals can overlap, so carving out some time to review those goals can provide a boost of hope or confidence and re-inspire you to keep going. Here for some tips on Goal Reflection. Our values are what help keep us on track and in alignment with the goals and intentions we wish to create. Review your core values and what resonates with you.

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Positive Change Perspective

March 3, 2019


Are you thinking of making a change? Or maybe you are in a situation where a change is definitely required. Change is a big thing. Change can be fun. Change can be scary. When making a change, some time for reflection can help put things into perspective. It is not so much the change we fear, often it is the anticipation that causes the fear and wondering what will change in our life when we make the change. Even positive changes we might want to make, such as a new goal, often there is something that has to change in our life for us to succeed with our goal. Being aware of what will have to change for us to succeed & have a creative solution can ensure we reach our goal. Here are some posts that provide reflection on change. And remember … creating true change is possible! Sometimes adjustments to life changes are in order that will require reflection and some creative solutions. Life presents us with endless opportunities and we can embrace change with a positive perspective. Discover more inspiration Uber Empowerment Quotes: 500 Inspirational Quotes for Knowledge, Insight & Wisdom. 

Empowering Thoughts & Motivational Quotes that Guide, Uplift & Inspire

January 1, 2019

Uber Empowerment Quotes: 500 Inspirational Quotes for Insight, Knowledge & Wisdom offers daily reflection for empowering thoughts and motivational quotes to guide, uplift and inspire you to integrate inspiration, mind-set and motivation into your daily life. UberEmpowermentQuotesCover_o

Fall 2018: Gratitude & Introspection for the Body, Mind & Soul

September 22, 2018

“Being Grateful allows more Inspiration & Wisdom into your Soul & more Abundance into your life.” ~ Nancy


Do you tend to notice late Summer turning into Autumn? You know, that subtle change in the air. There is so much to love about Fall – The cool, crisp early morning (and evening) temperatures are such a welcome after the sweltering Summer heat! And then there are things to crave, such as the pumpkin spice beverages and recipes. Fall brings us things to embrace, like wearing cozy, warm sweaters and boots. Maybe you can sense the energy change in the air (outdoors) as well as a change in mood (inside/within). Depending on how in-tune you are to your body/mind, you may or may not notice the subtle changes that are going on within, during this seasonal transition. Outside, the leaves are falling, the air is getting cooler, days are shorter. Life outdoors begins to decline and we find ourselves turning inward, reconnecting with the body/mind/soul and all we’ve experienced this year. Harvest season has arrived.

Physical: The body needs Nurturing. Have you ever noticed that you tend to sleep more during Fall and even into Winter? The body often craves more sleep during the fall months. In a study from Harvard Medical School, results showed that most people sleep more in October – roughly 2.7 hours more per day – than any other month of the year. The study also found that it is the quality and deepness of your sleep that can suffer and that some people report feeling groggier during the day. This is because the shorter days (and depending on where you live, often more rainier days) and so your eyes are not exposed to as much bright sunlight as they were in Summertime. The technical term for sleeping too much is “hypersomnia”. Most of us are very familiar with insomnia. Hypersomnia is the opposite of insomnia. Basically, when ultraviolet light hits your retinas, a chemical reaction takes place in your brain that firms up your circadian sleep rhythms. This helps to be certain your sleep will be more soundly at night and you will feel energized during the day. Personally, I LOVE sleep! Quality sleep, deep restful sleep. I believe sleep is the BEST medicine when feeling illness, mentally blocked or on the verge of “burnt out” or from vigorous exercising and needing recovery. I always have been a strong advocate in giving your body what it needs. If you feel you need sleep, sleep. If you feel you need an afternoon shut-eye for 20 min, knowing that this reprieve will help you awake feeling more refreshed and able to focus even better, go for it!  That being said, it is best to have your vitamin D levels checked by your physician. See, the sun doesn’t just set or reset your sleep cycle, when the sun hits your skin, it also helps to fortify your Vitamin D levels. And in the Fall season (and even more so in Winter) the lack of sunlight could mean that your Vitamin D is getting depleted. And this can leave you feeling fatigued, research has shown this to be the case by a study in the New England Journal of Medicine. Tip: Research shows it is always best to maintain a consistent sleep regimen and stick to a sleep schedule of the same bedtime and wake up time, even on weekends. Practice a relaxing bedtime ritual. Exercising daily helps. Evaluate your bedroom and be sure it is as dark as possible as well as quite and comfortable temperature (between 60 and 67 degrees fahrenheit). And lastly, be sure to sleep on a comfortable, supportive mattress and pillows. 

Mental: The Mind needs reflection time for Gratitude. Make some time to reflect on all you’ve created this year – your personal accomplishments and triumphs.  Read more about all the reasons to celebrate achievements.  Did you recently complete a course of study? Finish a major project? Write a book? Finally de-clutter your garage or closets?Maybe you landed a new job or got married. Whatever the accomplishment, big or small, bless it, honor it and celebrate the achievement. And for those days that may not have gone as planned, this time of season demands that we look inward, and find those little, simple things we feel deeply grateful for – Even when we might be going through a tough time or having a challenging day. Perhaps you’ve had a recent loss or major disappointment. Sometimes something may leave your world to clear the path and helps you to open your eyes and really discover (or rediscover) your intentions or purpose for this lifetime. Your grief, your loss, your disappointment, could be that you are meant to assist others who need to process their loss or disappointment so they can truly live a life filled with love, wellness and fulfillment. Read more about finding  reasons to be grateful, appreciative and giving thanks for the simple things, especially during trying situations – You might just be surprised to find that it really is the little, simplest things that bring true contentment, inner peace and more love within. Tip: Each morning or at the end of each day, list 3 to 5 things you are grateful for. On some days, it might be those amazing accomplishments or some miracle happened. Many days might consist of those little, simple things. Starting the day with gratitude is something I like to practice on a daily basis. I find it gets my day started with embracing a day with gratefulness. And there are evenings, as I am drifting off to sleep and recall the day and how grateful I am for something that happened that day. This can be done for what works best for you. Give each one a try. Maybe you will find you begin to practice both on a daily basis. 

Spirit: The Soul needs Introspection. I have always felt that the Fall Season, whispers something very deep. There is something internal and very personal happening that seems to take place during the Fall season. A necessary transition of sorts. This is a good time to contemplate what might need to change or “die off” within you in order to embrace newness, new life that will grow into next year’s harvests. During the Fall season, we are organizing, reflecting and preparing ourselves to be reborn with the new year ahead of us. This is a great time of turning inward and we can discover and explore ourselves and our dreams. Autumn can be a very ideal time for manifesting. Letting go of what no longer serves you. Perhaps you’ve experienced some life lessons. Accept any disappointments or failures as life lessons. Release judgment about them and realize how much you’ve learned and continue to grow through life emotionally, physically and spiritually. Look back, learn and move on. We can let go of outdated ideas, attitudes and beliefs that no longer serve us. We can use this time to process all that has happened to us – positive and negative experiences. Choose to keep what is most meaningful and let the rest fall away, like leaves falling from a tree. It is important to understand that all feelings we have are aspects of ourselves and we should honor those feelings. Emotions such as joy, sadness, wistful or wishful all make up the parts that create a human being. Feel whatever you are experiencing, this can strengthen and empower you into accepting and understanding life lessons and experiences. Embrace and allow the Fall season to pull you inward, reflect, process and prepare for another round of rebirth. Tip: September has always been a month that has felt to me like a time to set some new intentions. The norm is, that January, the first month of each year, is to have resolutions. This has some benefits but for myself, something about September as we move into the Fall season, I’ve felt a shift within of the letting go what’s not working and creating new intentions. Maybe this has something to do with when school starts each year – a new grade or course of study, a fresh start. So, take a look back to January, those resolutions you either thought about or actually moved forward with and now, in September, what is actually taking place? What’s working? What’s not? Reflect, refine and reset some new intentions by letting go of what’s not working and creating room for new manifestations. 

~Warmest blessings for a special Fall Season filled with gratitude!

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Summer 2018: Play, Create & Dream for the Body, Mind & Soul

June 22, 2018


“Dreamers are Great Visionaries who Create the World they want to live and play in.” ~ Nancy

Summer is here! Are you ready for some Summertime fun, creating and dreaming? The days are longer and how we choose to spend our free time and care for our health can have positive benefits for the Body, Mind & Soul.

Physical: The Body Needs Relaxation Balanced with Time for Play. A Summer transformation can help you become healthier and whole. You can feel good inside and out!

Consider how much energy you might have if you were to eat lighter. Go for the cooler foods like fresh organic seasonal fruits, vegetables, lean organic protein such as turkey, chicken and fish. Protect your body, inside and out from Summer health challenges/hazards and stressful situations. Drink a lot of Spring water. Sometimes, natural, unsweetened mineral water can be a refreshing beverage on a hot Summer afternoon. Tip: Try to always have healthy snacks with you through out your day, such as walnuts (they provide both protein and omega-3) or create your own healthy trail mix. This way you are not left with out options and can keep going with your day to day schedule – with lots of energy! 

Exercises such as toning workouts, walks on the beach, in parks and on the trails will allow you to be outdoors and in nature. I like to combine cardio exercise with strength training to improve and maintain endurance, strength, flexibility and muscle tone. Mixing various movements and routines can help provide your body with total overall results. Include exercises for core/back strength, toning arms and legs and protecting bones. Exercise also helps manage stress! Tip: Try Intervals. Go at a slightly slower pace with your favorite form of cardio (running, walking, biking, swimming, stair climbing) and then include some short 30 second speed bursts, every three minutes (or five, if that is more comfortable for you. Three is more challenging!). You will likely notice that you can maintain your conditioning and end up burning way more calories with out having to go high impact or all out your entire workout session. 

Remember to treat and indulge yourself with Wellness such as Massages, Spa treatments, Vacations and trips! Make time for play. Tip: Here are some ideas for Self-Nurturing and Showering Yourself With Healthy Habits for a healthier and happier YOU!

Mental: The Mind Needs Creativity. Creative reading – such as fun reading, easy reading, travel through time. Too hot outside? Visit a coffee cafe, near by or a bit out of your usual local neighborhood –  a new scenery or environment can do wonders for creativity and the mind. Sip an iced coffee or tea while enjoying a good fiction novel or a suspenseful mystery novel. Travel through time and explore a different culture, climate or venture. Perhaps this will lead you to plan your next vacation! Tip: Try reading a new author or a different topic than you normally would; explore and discover.

Start some creative projects, such as with art, painting or home improvement plans. Did you know that often when our hands are busy with a project that holds our interest, our minds can come up with brilliant solutions, new ideas or simply gain a fresh perspective on a puzzling issue. Tip: Try a new interest or activity that allows your mind to “rest” while focusing on the project at hand. 

Depending on your work, studies or summer school, why not take your work outside for part of the day?  Considering completing any reading material or studying in nature such as the beach or a park. Maybe you find that the pool side, your balcony or patio offers a nature environment. This can help mentally as well as possibly sparking some creativity. Tip: Here are a few tips on tapping into your creativity. 

Spirit: The Soul needs time to dream. Summertime can be a wonderful time for creating and manifesting. With longer days, there can be more time for work, activities, errands/responsibilities and …. Dreaming! Perhaps you’ve read my blog about the benefits of Daydreaming. Summer days provide time for relaxation. Relaxation allows us to enjoy the process of what we are focusing on manifesting and creating. The more we can enjoy the process, the quicker the result our desire will happen. Our Will (feelings) help provide the discipline, focus and strength to reach our goals and manifest our dreams. The soul needs Summer dreaming. Tip: I mentioned this in my Spring Blog; if you haven’t yet, try spending less time on Social Media or taking a complete break. Notice how much more time you have for those interests, activities and hobbies that help nourish your Soul. 

Do you ever find you crave some quite moments – All to yourself? Maybe it is some time in nature or simply quiet time you seek once a day, once a week or once a month. These moments can be when we experience the stillness in life. Many of us have so much going on in our day to day life, that we are having conversations in our head long after we’ve left the actual situation. It just doesn’t seem to ever stop. It is in the silence, the stillness, when we can feel our soul. Your soul is your inner wisdom. Spending time with your soul is necessary and how you can connect with who you truly are. Tip: Learn more about the wonderful benefits of connecting (or re-connecting) with your Soul.

Summertime can offer the perfect opportunity for unwinding and appreciating all that you’ve accomplished so far this year. Soaking up a natural mood booster can be a simple soul abundance of pleasure! I often find complete contentment sitting in the sun for just 10 minutes. Tip: There are so many fun and relaxing ways how a ray of sunshine can offer contentment.

I hope you enjoy your Summer and fill it with plenty of play, fun and dreaming. Visits with family, friends and creating new summertime fun, memories and reflecting on past summer’s. Read more here for additional Summertime simple pleasures.

Happy Summer Dreaming!

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Spring 2018: Awakening the Body, Mind & Soul

March 25, 2018

GoalSettingThe beautiful Spring came; and when nature resumes her loveliness, the human soul is apt to revive also. ~ Harriet Ann Jacobs

Springtime is here. There is a saying: “as outside, so inside”. Spring season offers a reason to clean out and create space for fresh possibilities and new commitments. It is a time to revive our senses and expand our horizons and begin again. Spring is a powerful period of renewal and rebirth. Many people embrace Springtime and will do some deep cleaning around the home. What if you were to consider a full Spring makeover on not only with your home but your body, mind and soul? Reflect on where you can clear out negative energy to inspire renewal in your daily life. Below are some tips to ponder and consider if there may be areas in your life that could use some Spring cleaning to sweep away any clutter or obstacles that are standing between you and your most vibrant self.

Physical: The Body Needs Spring Cleaning. How you feel can have a direct correlation to what you put into your body. Practice mindfulness and be aware of what you eat. Eating with mindfulness has many benefits such as more awareness of portion sizes. You start to notice and fully appreciate the flavor of fresh, organic fruits and vegetables, which may help in realizing when you are full and feel satisfied, so you naturally avoid overeating. Some of us find Springtime is a great time to cleanse or detox, especially for the liver. A detoxification helps cleanse your body providing a boost in your physical and mental well being by physically, ridden your body from the chemically manufactured sugars and any other unhealthy foods that you may eat on a daily basis. You don’t have to commit to a strict diet but you should allow the detox to provide you with a new start. Eating healthy foods, on a regular basis, that are not processed will give you a newfound energy. Tip: If you are not currently eating organic produce and grass-fed meat, commit just 1 week of eating only organic produce. Become more aware of the taste, freshness and how your body feels after consuming and digesting clean, organic foods. You may want to continue this healthy choice long-term.

Exercise! Yes, get moving. Sometimes people get overwhelmed when they hear the word exercise – so just call it moving or creative movement. Strive to take a walk, yoga class or a bike ride on a regular basis. You’ll find that your willingness to be active will serve as motivation within every area of your life. Tip: Notice how you feel in various activities and stick with those that help you feel your best physically and mentally.

Springtime can be a renewal through emotional detoxing. This can involve releasing toxic relationships. Those people who drain you. Release them. This helps create more space to allow more supportive, loving people into your life. The relationships that nurture you tend to be more positive and supporting for your wellbeing. Embrace the relationships with people who uplift and inspire you. It is important to have  a circle of people who encourage you to follow your heart, believe in you and see your worth. Tip: Start to become aware of how you feel when you are with others. You will know when you are in the presence people who support you because you will feel energized instead of drained or depleted.

Mental: The Mind Needs Fresh Perspectives. Spring season beckons our minds to start fresh and embrace new perspectives, plant new seeds and try new methods. What’s calling you? What new idea or new approach sounds like it would be fun? What’s a new twist you could put on a situation that sounds inspiring or uplifting? Tip: Self-discovery questions often re-inspire your intentions or may reveal some new options.                          The mind loves to be inspired. Whether it be a devotional, inspirational quotes or a compelling novel – read! Incorporating inspirational content into your life will help reinforce the inner you and will provide you with confidence to face difficult times in life.  Browse through your social media apps, consider a Spring Clean and delete the negative news postings and those contacts you really don’t interact with. If deleting some of the contacts is not an option, even though most of their postings are negative news, you can select to “unfollow” or “hide” their posts/tweets and visit their page whenever you choose to. This will create more space for uplifting and inspiring content that can help create a feeling of motivation and fresh perspective in your day. Tip: Try to weave in moments of contentment or reflection through out your day. Even just 3-5 minutes of reading something inspirational, such as inspirational quotes or browsing your Twitter or Facebook feed for motivational postings.

Manage any stress that comes up by learning to take deep breaths. Deep breathing helps to clear out stagnant energy while oxygenating every single cell within you. The most effective way to do deep breathing, I’ve discovered, is to use a count of 5 seconds. So, take a deep breath while counting to 5. Then, hold your breath for a total of 5 seconds. Slowly let out your breath, counting to 5. How do you feel? Tip: Practice this deep breathing exercise and start to integrate it into your day.

Spirit: The Soul Needs Cleansing & A Meaningful Purpose.  Our Soul needs cleansing and no better time than Springtime! Most likely, many of us will find ourselves cleaning the windows of our homes. As you wash the windows of your home, spend some time in meditation clearing away the dirt that clouds your vision. Let go of any hurts, grudges, and resentments you may be holding. If there is anyone you need to forgive, including yourself, do so. This helps to create a ritual to signify that you are cleaning and polishing the windows of your heart. Tip: What areas in your life can you think of that need to be released of negative energy or “clutter”? Inner reflection allows love and peace.

Many people love the change of the seasons from Winter to Springtime. There is a distinct change in the air. Everything seems fresh, new and inspiring.  Winter hibernation allowed time for some of the deeper questions and insight to be revealed for what is really important, what changes need to happen to live life more fully. Spring has sprung! Now it is time to take that wisdom that will create and manifest those dreams and wishes of your soul. Tip: Consider cutting out things that steal your time and allow more of your time for things that feed your soul.  This can be a positive step forward this Spring, so that when Summer arrives, you have carved out plenty of time for your favorite soulful moments.

~Wishing you a Refreshing & Uplifting Spring!

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Winter 2018: Self Love & Care for the Body Mind Soul

January 9, 2018



Depending on where you live, Winter conjures up many different images, including blizzards, snowmen, and holidays. During the Winter months, nature is resting and replenishing itself for the upcoming Spring. We should also be focusing on reflection in order to recharge. Post holidays, there is no need to be so hard on ourselves by setting really tight restrictions. Instead, what if we were a little more forgiving with ourselves as we head into the Winter months.

Consider looking at January as a time to nurture your body, mind and soul. Choose to be proactive and decide to slow down in January and even into February. We can view the Winter months as a time to shut off from some of the distractions that drain our energy levels.  We can use this natural Winter cycle to reset, recharge and get re-inspired. This is a time to perceive “taking care of ourselves” as a well-planned self-love/self-care intention, rather than a chore.

Did you know that in Traditional Chinese Medicine (TCM), it is taught that we should live in harmony with the seasons.  When we don’t, that’s when disease and illness occur. Living in harmony with the season of Winter means we should avoid eating excessively cold or raw foods, we should focus our attention inward and we should make time to relax and rejuvenate our bodies. Below are some tips to help integrate Winter self-care intentions physically, mentally and spiritually for your Body, Mind and Soul.

Physical: The Body needs Nourishment, Sleep & Movement

Winter is a good time of year to consider which foods or nutrition plan will help you feel most vital physically and provide mental clarity. There are a lot of “diets” out there. It can be very individual when creating the right nutrition plan that allows us to integrate into a realistic lifestyle. Take some time this Winter to do a little research either on the internet or read books on the nutrition plan that seem to resonate with your unique needs. Sometimes a visit with a holistic healthcare practitioner can be helpful with discovering which foods and nutritional plan is best for you. 

Maintaining quality sleeping habits during Winter helps ward of cold/flu by keeping your immune system strong. Be sure your bedroom is quite, at a comfortable temperature and as dark as possible. It can be helpful to avoid blue light from computer, iPad, t.v. etc at least one hour before bedtime. Instead, read a book or magazine, something that will relax your mind if you’ve had a stressful day. Or enjoy a great fiction novel that allows you to escape.

Keeping physically fit in the winter is an important part of keeping your mood stable and staying connected to the outdoors. If you live where there is snow, take pleasure in bundling up in layers that will  keep you cozy, then head outside, either alone or with a friend or your family. Look around, and notice how different your neighborhood looks in wintertime, and embrace the cool quiet of the season. And if you live where there is never snow in Winter, like I do, but temperatures have dropped, check out a local park or beach for some truly refreshing communion with nature. Find an exercise you enjoy, even if it is just walking. Exercise should not hurt. I do not believe in the saying: “no pain no gain”. Exercise should feel good and be enjoyable. Our bodies are always trying to talk to us. We strengthen the body to still the mind.

Mental:  Pure, Uplifted Thoughts & Feelings

Make it one of your intentions this Winter, to always come from a place of love. Practice becoming aware of creating pure and uplifted thoughts and feelings so that everything you do is aligned with love. We can treat others most kindly when we take the best care of ourselves because when we feel our best we can be aligned with love and trust; versus anger or fear. 

Do you find yourself feeling blue more often in the winter? Seasonal Affective Disorder (SAD) is a kind of depression related to changes in light. This usually makes people feel more depressed in cold months, when it gets dark earlier. One solution is doing a search on the internet and you will find a whole range of indoor lights that help alleviate SAD. Try the “dawn simulator,” which imitates the sunrise in order to help you wake up naturally. You will definitely start the day in a better mood. Some people swear by creating ambiance with Himalayan salt lamps, candles, etc. I personally, have a Himalayan Salt Lamp and absolutely love candles. Many people find that cuddle time with pets is what helps to uplift their mood, since nothing gives you the warm and fuzzies better than something warm and fuzzy, so make time when it’s cold outside to snuggle up with your dog or cat. Let your pet remind you of the simple pleasures in life, the joys of making another living thing happy and comfortable.

Don’t let the winter blues sneak up on you! Do something interesting and creative, even if you think it’s outside of your character. Keep yourself busy with activities and adventures. Sign up for that cooking or art class that you’ve been wanting to take. Find a book that challenges your way of thinking. Take on a new challenge at work. Make it something that helps your mind focus on learning something new and interesting. Find the personal value in stepping out of your comfort zone and challenging yourself. When your mind is consumed with something new and exciting, you have less time to be preoccupied with sadness and doubt.

Manage stress as best you can. Maintain balance with work/play/life. As long as I can remember, the restorative power of a hot bath helps bring me calmness and peace. Adding essential oils to your warm water escape can lift your spirits even more than a simple soak. Maybe you are familiar with using essential oils as natural cures for various ailments. Use peppermint to soothe headaches, citrus for rejuvenation, and lemongrass for inner purification. Smelling the oils sends the fragrances to your brain, where they affect your mood.

If you’re lucky enough to have a wood-burning fireplace in your home, strike a match and settle in for a pleasant, cozy time. Let yourself relax as you enjoy the sight of the leaping flames and the scent of the burning wood. The mere sight of a crackling fire can get your body feeling warmer. 

Sometimes the simple things bring us warmth. What are some of the ways you find joy and warmth in Winter? My favorite is curling up with a really good book under a cozy throw with a cup of herbal tea or hot cocoa and some candles. We still the mind so as to free the Soul.

Soul: The Soul needs Self-Love, Reflective Moments & Deeper Insight

Winter allows us the down time to receive even deeper messages from our Soul. You know, that little whisper nudging us when something good or bad is about to happen. All of us have a inner life – our Soul. The Soul is a living thing that needs nurturing, some TLC and attention. It is easy to take care of all of our “stuff” in Winter – organizing closets, painting rooms and cleaning out garages. While I am all for keeping my life in order and maintaining a clean home, I believe it is crucial to care for our Soul. If you experience feeling overwhelmed at times, this is actually your Soul trying to chat with you. It is telling you to take a time out. This isn’t being lazy, this is a nourishing time for the Soul and in your best interest for overall wellness. It can be easy to brush this off and keep going, doing and completing errands – “stuff”. Allow Winter time to go deep within to reflect, restore and nourish from the inside out. The beauty of Winter is its ability to shift one’s focus from the externals of life to the inner place of introspection and self-reflection. Notice Winter’s stillness, quiet, and reprieve. Take time to “be” and know it is okay to merge with the theme of Winter, a time to slow down and take an internal observation of areas in your life that you would like to release rather than replant into the growing season of Spring.

There are many ways to nourish the Soul during the Winter months. One of my favorites include a long walk on the beach. I am fortunate to live near the beach and can enjoy walks year around. Other Soul nourishment might include writing/journaling. Reading something inspirational or simply loosing myself by reading a really good fiction book. Breathing in the salty air of the ocean or clean mountain air. Visiting a new area (even a new local area can help) and scoping out the beauty, the scene. Indulge or immersing myself in music I love -especially on a walk or during a workout at the gym. Getting pampered – manicure/pedicure, a facial, a massage.

Winter time is a great time to go within and ask yourself some of the deeper questions that help reveal more of your authentic self. When is the last time you took some time to reflect and ask yourself questions such as: “What are the kinds of things I like to do for myself when I need some voluntary solitude, some alone time?” Or “What skill, strength or gift do you wish you could use more fully?” Sometimes it is helpful to review your current situation, habits or routines and asking the question “When you visualize your ideal life, how do you see yourself starting your day?” There are many questions to be asked for the various areas in your life. If you would like to receive my Discovery Questions, simply send me an email and I would be happy to share these with you. And if you decide you would like some coaching and support, just let me know. My contact info can be found on my blog.

~ Wishing you a Wonderful Winter!

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December 2017 Give & Receive

December 1, 2017


Giving and receiving are best experienced when both are in a state of balance. Some of us find it much easier to give than to receive. We might be a natural helper who automatically lends a hand, no questions asked. Pure love is a willingness to give without a thought of receiving anything in return. But when it comes to receiving, well, that’s a whole other thing. Perfect example, when we need help with something (but won’t admit it for various reasons) and hesitate to ask. Many of use do not feel comfortable asking for help from others. Help to have something repaired or fixed. Help to have the right resource or referral for the right person who can do the job. Why is it that we don’t request assistance or ask for help? For some of us, we have ego, our pride, and we are not comfortable feeling vulnerable to ask for help.  It can be very uncomfortable to ask for help because we don’t want to get rejected if we were to make a request. And for many of us, we simply do not want to burden anyone.

I’ve seemed to notice, it seems to come more natural for givers to ask for help. I know for myself, whenever I needed something or someone’s assistance, help was always there. I like to think this is because when someone asks for my help with something, such as for a resource, referral, my knowledge or insight, I generally assist in whatever way I can. It seems to come full circle – you give something, you need something and ask and receive; someone asks you for something, you give and so it flows and repeats.

Here are some tips learning to feel comfortable with both giving and receiving:

  • Ask can you help me? It is ok to ask for help. It isn’t easy, but stepping out of your comfort zone and asking for help from friends, family, co-workers can be an uplifting experience. You might just realize they are thrilled you asked for help and that they find it rewarding because they feel so good inside. Tip: Try to recall a time when a friend or family member asked you for help. It may have been to just listen or it could have been to lend a hand or take care of an errand they needed assistance with. Your brief time/help in the matter might have meant a great deal to them and really made a difference in their day. How did you feel, knowing that your help meant so much to them? It can be a rewarding feeling when we give. So, next time you need help, step out of your comfort zone and make a request and just know that the giver will feel happy to help.
  • When giving and receiving are in equal balance this creates more meaningful relationships with those we love and care about. When requesting assistance or asking for help, think about how you might want to phrase your request; consider suggesting a time that is convenient for the other person who will be helping you. Tip: It might help you feel more comfortable to suggest (or ask) when you can return the favor and assist them with something or ask if there is anything you can help them with.
  • As the saying goes, be a reflection of what you’d like to receive. Tip: Want to feel appreciated? Want more love? If you feel you need to feel appreciated, show or tell someone that you appreciate them. If you want love, give love. If you want respect, give respect. What you share and give out, will be retuned for you to receive.

This holiday season, make a positive intention to Give Love, Be Love and Receive Love. Give generously and receive generously.

Wishing You Warmest Holiday Blessings!

Create your Uber Empowerment Plan. Read more inspirational quotes Uber Empowerment Quotes: 500 Inspirational Quotes for Knowledge, Insight & Wisdom.

November 2017 Compassion

November 1, 2017


“Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.”~Dalai Lama

I don’t know about you, but I feel that in the last several months I’ve seen too many traumatic events. We’ve seen several unforgettable tragic events in the last few months. Some of the worst hurricanes (Puerto Rico, Texas, Florida), fires (Northern California) and mass deadly shootings (Vegas) in history. Please note that, a hurricane, fire or shooting of any capacity is always a tragedy, no matter the intensity of the event. During extreme situations we naturally extend compassion to those in great need. However, compassion is always appreciated and needed, not just for national or international tragic situations but even for those unexpected daily situations that pop up.  This planet we live on is currently in crises mode. Many people are hurting, grieving or angry. All of us can become compassionate. It is something we can learn how to nurture within ourselves first, in order to become more compassionate towards others. Having self-compassion helps us have compassion for others.

Self-Compassion requires us to consistently replenishing our soul. Psychologist Kristin Neff was the first person to measure and operationally define the term “self-compassion.” She describes self-compassion as kindness toward the self, which entails being gentle, supportive, and understanding: “Rather than harshly judging oneself for personal shortcomings, the self is offered warmth and unconditional acceptance.” In other words, being kind to ourselves in good times and bad, in sickness and in health — and even when we make mistakes.

Compassion has many different dictionary descriptions. My favorite is from Wikipedia: Compassion motivates people to go out of their way to help the physical, spiritual, or emotional pains of another and themselves. I find this description of compassion positive and empowering.

The meaning of compassion and how you share it with others can go beyond the general meaning. I know for me, compassion can include offering a tip such as in the form of knowledge or a resource/referral to someone in great need of information. It can also include extending a hand to someone I see struggling with something or having great difficulty (holding the door open for them). I have offered compassion to a friend or co-worker by providing insight for a creative solution to a problem or concern they’ve shared. There are many ways to show compassion.

With patience and practice we can learn how to become more compassionate. Remember, it first starts within and giving compassion to yourself during good times and especially during challenging times. Below are some examples of times when I have had compassionate experiences.

It can help when we mentally put ourself in that person’s situation. One of the classic examples is, when another driver cuts you off. Of course, our first reaction is to take this very personally and think: “what a rude person this driver must be”. We want to blare our horn and toss a few not-so-nice words in their direction. This has happened to me more times than I can remember! But when we take a moment to pause and consider those times in the past when we’ve unintentionally cut another driver off and why.  We may have done this for various reasons. Perhaps our mind was elsewhere such as, if we just received an emergency call that our child was injured on the playground and has been taken to the ER. We were frantically trying to get there as soon as possible to comfort our child. We are often unaware of a persons pain, suffering or anxiety they are carrying inside. Next time someone sends out a strange vibe or rubs you the wrong way, pause and remind yourself that you do not know how their day started or what kind of circumstances are currently happening in their life.

Perhaps you’ve encountered a time at the coffee shop when the person inline next to you either forgot to bring their wallet or they didn’t have enough money with them so you responded spontaneously by insisting this one is on you. And when they thanked you and asked how can they ever return the offer, you simply told them to not worry about it, to enjoy their coffee and have a fantastic day. I’ve seen this type of compassionate exchange happen very recently between two strangers and this act of kindness was felt by a few of us in line. My thoughts? This not only sets a good example of compassion but can also set the tone for the remainder of the day for yourself and others. A positive ripple effect!

Each day begin to practice self-compassion. Accept your short comings/weaknesses and imperfections. Do not be harsh and critical to yourself. Instead, tune into your needs first thing in the morning and through out the day. Be kind to yourself. Allow this kindness to expand outward to others. Kindness is felt in the heart. When our intention for compassion is given from the heart, this connects us to others and we can feel oneness. We can all use more warmth, understanding, kindness and compassion. Starting today, and each morning, ask yourself: “what is it I can give today?” It can be simple, small acts. A smile, a compliment, words of wisdom or letting the other driver go in front of you.

Embrace November & Share Compassion ~ Nancy

Create your Uber Empowerment Plan. Read more inspirational quotes Uber Empowerment Quotes: 500 Inspirational Quotes for Knowledge, Insight & Wisdom.



October 2017 Success & Fulfillment

October 1, 2017


Everyone has their own definition of success. For some, success is seeing a certain dollar amount in their checking account. For others, success is climbing the corporate ladder or receiving a specific title for their role such as a lawyer, banker or doctor.

Unfortunately, too many people feel they are successful but lack fulfillment. Even top achievers can have a sense of accomplishment and may be very successful in their career, extremely skilled and have the desired traits for their career role,  yet, some will admit they do not feel fulfilled and that something is “missing”.

Here are some things to ask yourself as you are busy achieving that can help shed some light on being successful AND fulfilled.

Do you find you feel energized, excited and inspired while you are busy doing what you are doing, achieving your goals, even when obstacles appear? Or do you find you are constantly feeling burnt out, overwhelmed and drained?

Are you thriving? Or are you barely surviving?

Would you like to do things differently in your career or your life that would bring more meaning or purpose to you?

If you’ve answered yes to any of these, realize you are not alone. There is a solution and you really can have both success and fulfillment.

Being aware of why you are feeling like something is “missing” or lacking in your life is key. Once you are aware, then move on to creating some new and more intentional choices. Reflect on your true core values. It is important to realize if you really know yourself, your true identity, your authentic self. It is common to blur our identity with other “roles” we have in life. Most of us have roles such as our role at work, role as a parent, role as a sibling, role in our community, role as a friend. And these roles often have obligations or so called rules enforced or created by others and can often feel as if we’ve been assigned a label. It is easy to begin to define ourself to others (especially when meeting someone new) as the identity we’ve assigned to the role(s) in our life. “I’m an Advertising Executive and father of 3 grown children.”

Bring more meaning into your career. Consider bringing more of your authentic self to work. Take some time to identify your strengths, traits and interests and consider different ways to use these or express them into your work. Reflecting on your values and interests can help you in understanding what makes work meaningful to you? Consider how you can integrate your strengths and talents into your work. A friend of mine, whom I really admire, Pat Dodge does this so remarkably. She is a department clothing stylist and her compassionate personality goes way beyond the sales counter as she truly cares and helps empower her customers to ensure they have a personable and unforgettable experience. You can read more about her unique, authentic approach in her book “Retail Reality”. 

Have you ever asked yourself what success feels like? So often, we can get caught up in a cycle of achievement, the rat race and feel we get to a certain mile stone and then quickly start to go after the next, the next thinking we will finally feel that joy, happiness, etc when we “get there”. It can help to clarify why you want to get there? Why is this mile stone important to you? How do you think you will feel when you’ve reached your goal? In what ways can you begin to feel these emotions now? Waiting to experience emotions that are important to you could take a very long time. If success means feeling peaceful, joyful and secure, consider what other areas in your life can help you feel this way now? Or what smaller ways in your career can you feel these emotions now?

Lastly, try practicing gratitude. Each day, reflect on at least 3 things you are deeply grateful for. And write these down. But don’t just jot them down in your journal, truly feel the emotion of gratitude for these 3 things. I find when I consistently practice gratitude, I receive more of what I am grateful for. And this is truly a feeling of success and fulfillment.

In a previous post from last year, I wrote about feeling fulfilled in life. It is important to have both success and fulfillment. Knowing what your personal definition is of each, is key to having happiness in life, especially if there is a feeling of fulfillment and not just the obvious success symbols.

Wishing you a successful and fulfilling October!

Create your Uber Empowerment Plan. Read more inspirational quotes Uber Empowerment Quotes: 500 Inspirational Quotes for Knowledge, Insight & Wisdom.

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