Smart Goals: The Best Goal Setting Practices for Success

Today, being successful often comes down to setting and reaching goals. Whether you’re an extrovert or an introvert, a planner or a list maker, the ability to set smart goals is crucial to your well-being. Whether you’re looking to improve your life in general or simply looking for ways to better focus on specific things, smart goals are the answer. Not only do they help you reach your short-term goals but they also help you think long term as well.

What Are Smart Goals?

A smart goal is one that has a specific, measurable outcome. This means you’ll know exactly what you need to do to reach your goal, and how much time you’re willing to invest over a certain period of time. To create a smart goal, identify your goal and break it into steps or milestones. Write down the main points that compose the steps or milestones and review them often as they may change over time. The most important part of creating a smart goal is tracking your progress towards achieving it. When you track your progress, you will be able to see the progress in real-time and adjust accordingly when needed.

To set the perfect goal, start by setting it up in a way that’s specific, measurable, attractive, realistic and time-bound. For example, if your goal is to run a marathon in 2 years, make sure you pick an attainable date and don’t break it down into smaller milestones. You can also see how these different elements come together with our favorite SMART Goal setting examples below:

  • Specific: The specific way to reach my goal
  • Measurable: How I will measure success
  • Attractive: How will this benefit me?
  • Realistic: Is this challenging enough?
  • Time Bound: How long will I work on achieving this goal?

Why Is Setting Smart Goals Important?

Setting smart goals and achieving them is important because it helps you take the first step in building a better life. Imagine, for example, if you are struggling with your school or work performance. If you had set a goal of improving your grades by 10 percent, for example, this would help you focus on what was most important to you. And, as you reached that goal, it would give you confidence in yourself to continue carrying out the task towards other personal goals. Setting smart goals also helps you think long term. Being able to clearly define short-term and long-term goals can help guide your decisions as they relate to what’s important to your life overall. For example: If a friend has asked you to go see her play her first Shakespearean production next week but all of your days are booked up with work commitments, setting smart goals may help show why seeing the play isn’t possible for now but could be in the future when time allows. Additionally, setting smart goals helps guide and motivate your decision making process – which is absolutely crucial when it comes to finding success. Knowing what’s most important will keep you focused on those things instead of being overwhelmed by everything else going on around you – which can lead to procrastination and eventually failure at reaching any of your goals. Now that we’ve shown why setting smart goals is so important, let’s talk about how we can actually do this successfully (and effectively).

Develop a Personal Mission Statement

The first step to setting a goal is to establish a personal mission statement. This is the guiding principle behind your entire life, and it should be based on what you want out of life. If you don’t have a personal mission statement, ask yourself what’s most important to you; this will help guide your goal setting process. Here are some examples of personal missions statements:

• I am determined to live each day to the best of my ability.

• I am a successful investor in the making.

• Every day I create success opportunities for myself by taking smart risks and being creative in everything I do.

Define Your Why

First, it starts with defining your why. Your why is the driving force behind what you’re doing, and it can help you stay motivated. Some examples of your why are “I want to work towards a career in public relations,” or “I want to be able to afford my dream house one day.” Once you have an idea of what your why is, try breaking down that goal into specific steps. In other words, if you want to be a public relations professional, define what exactly that means for your career and how that looks on paper. Next, think about the different types of people who might be interested in pursuing a career in public relations. You might target college students who are looking for something new after graduation or people who are more interested in the social side of the industry rather than publicity-driven events.

Take a Sabbatical Day Challenge

One of the most creative and insightful ways to challenge yourself is by taking a Sabbatical Day Challenge. This type of challenge allows you to take a break from your everyday life and focus on something different for one day. It can be as ambitious as attempting to start a new business or as simple as trying something completely different in your fields of expertise. Imagine if you could make new friends, get a tan in the sun, attend a networking event, or learn a language in just one day. Not only would this give you an opportunity to test out skills that may have been dormant in your life–it would also help you feel more fulfilled and less stressed while giving you time away from your favorite tasks and responsibilities. The key is picking one goal or many goals that will unleash your creativity without being too difficult or stressful to accomplish. You can even do two days if you’re feeling ambitious!

Organize a Free Dinner for Goal Setters

A goal setting example that may be good for you is organizing a free dinner for your closest friends and family. This idea can be useful to anyone looking to get their social circle involved with goal setting and accomplishing their goals too. This could be an amazing way to celebrate the beginning of a new year, as well as start the year off on the right foot. The best tip we have for this example is to make sure you communicate your idea in advance and decide who will provide what so you don’t end up with somebody taking care of all the cooking, cleaning, and other tasks. You also want to organize a time that is mutually convenient for everybody in case they don’t want to stay long or take care of other tasks afterward; it’s important that everyone feels included in this process!

Ask Yourself Uncomfortable Questions

Have you ever noticed that when you have a goal, it can sometimes be easy to get distracted by other things? Like, maybe you start thinking about how much money you could make if money were not an issue. Or how great it would be to live in another country. That’s because, as humans, we often allow our goals to take over our lives. And while these distractions may seem harmless and do help us accomplish the goals we want to achieve, they can actually take away from our overall happiness. So instead of taking on other tasks, try asking yourself some uncomfortable questions that may help you find your motivation again. Maybe ask yourself what is the most important thing for me in life? Or what am I really scared of? These questions will help you prioritize your goals and give them more weight than distractions that are easy to ignore.

Identify Someone Who Can Mentor You

If you don’t know where to start or what you should be focusing on, it can help to identify someone who is better at the activity than you. Look for a mentor who has expertise in the area you want to learn, and then get them involved in your goal setting process. They can share their wisdom with you, offer advice and guidance as you progress, and point out areas of improvement so that you can continue to grow. With this strategy, it doesn’t matter if it’s someone who is already successful in the field or just an expert in general because even an outsider will have valuable insight into the task at hand.

What Are Your Long-term Personal Goals?

In order to make progress, you first have to define exactly what you want to accomplish. That’s why it’s so important to set a long-term goal or personal mission statement. You may want to make this statement something that is very specific and not too general like “I want my life to be more fulfilled” or “I want my family and friends to love me the way I deserve.” A personal goal helps you stay on track by providing direction and motivation. It also gives your life meaning and purpose. These goals can provide an actionable framework for how you should spend your time each day, where you should focus your energy, and what actions will lead you closer to accomplishing them.

What Are Your Professional Goals?

What are your professional goals? These can be anything from reaching a certain level of income to improving your leadership skills. Your goals should challenge you and push you to grow in multiple facets of your life. There is no one-size-fits-all approach to goal setting, so find the one that is most beneficial for you and go from there.

What Are Your Short-term Goals?

If your short-term goals are to make friends, learn a new skill, or just get out more often, then you may need to try goal setting in a different way. Creating a personal board of goals with specific dates can help you stay focused on what’s important and avoid the temptation of getting stuck in the “what if” phase of goal setting.

Keep a Goal Journal

A goal journal is a unique way to develop goals. It helps you to brainstorm and visualize your dreams. When you use a goal journal, you can include anything from an image of yourself living in your dream home or career to a list of things that could get in the way of achieving that goal. You can use a goal journal for every aspect of your life including personal, professional, academic, and creative goals. For instance, you could create a family goal journal where you write down the date when your children will graduate college or make it to their wedding day.


5 Successful Business Ideas for Women Entrepreneurs

I do not wish women to have power over men; but over themselves. – Mary Shelley

Starting a business can be a daunting prospect for anyone, but for women, it can be an especially intimidating task. With that in mind, we’ve compiled a list of five successful business ideas that are tailored specifically to female entrepreneurs.

First off, let’s look at some statistics about women-owned businesses:

  • As of 2021, there were an estimated 12.3 million women-owned businesses in the United States, employing 9 million people and generating $1.9 trillion in revenue.
  • Women-owned businesses make up 42% of all privately held firms, and are responsible for creating 1,821 new jobs per day.
  • Women of color are the fastest-growing group of entrepreneurs in the United States, with Black women-owned businesses growing by 164% since 2007, and Latinas by 87%.
  • In 2021, the industries with the highest concentration of women-owned firms were health care and social assistance (36%), professional, scientific, and technical services (20%), and retail trade (20%).
  • According to a report by American Express, the number of women-owned businesses has grown 58% since 2007, which is 1.5 times the national average for all businesses.
  • According to the National Women’s Business Council (NWBC), women-owned firms are more likely to be small businesses, with 92% having fewer than 10 employees.
  • According to a report by the National Women’s Business Council, women-owned firms are less likely to have employees than male-owned firms.
  • According to a report by the National Women’s Business Council, in 2019, the average annual revenue for women-owned firms was $250,000, compared to $2.5 million for male-owned firms.
  • According to a study by the Center for Women’s Business Research, women entrepreneurs are less likely to seek funding from venture capitalists and other institutional investors.

So, you will be in good company! Shall we start?


Freelancing is an attractive option for female entrepreneurs as it allows for flexible working hours and the ability to work from home. This makes it easier for mothers who are juggling childcare and other commitments. Freelancing also gives you the freedom to choose the projects you’re interested in and the clients you work with, allowing you to work on projects that you find meaningful. Additionally, freelancing allows you to set your own rates and hours, making it easier to manage your finances.

However, freelancing does come with some challenges. It can be difficult to find reliable clients and projects, and it can be difficult to stay motivated and focused on your projects. Additionally, there’s no guarantee of steady income, so you will need to be prepared to manage your finances in order to make ends meet. To help with these challenges, there are a number of resources available, including freelance job boards and websites, as well as local networking groups and seminars. With the right guidance and dedication, freelancing can be a great way for female entrepreneurs to gain the independence and flexibility they need to succeed.

These are the top sites for freelancing:

  1. Upwork
  2. Freelancer
  3. Fiverr
  4. Guru
  5. PeoplePerHour
  6. Toptal
  7. SimplyHired
  8. Task Rabbit
  9. Indeed
  10. FlexJobs
  11. LinkedIn ProFinder
  13. Glassdoor
  14. We Work Remotely
  15. Authentic Jobs

Franchise Ownership

Franchise ownership is a great option for women entrepreneurs who want to own a business without having to start from scratch. A franchise business is one in which an established business sells the right to use its trademarks, business systems, and processes to an independent owner. This can provide a great head start, as the franchisee can benefit from established brand recognition, existing customer relationships, and a proven business model.

There are many advantages to owning a franchise. Franchisees can take advantage of turnkey operations, meaning that they benefit from the parent company’s expertise and resources, helping to minimize risk. Franchisees also benefit from the marketing and advertising support of the parent company, as well as access to training and development programs. Finally, having multiple locations allows for more opportunities to increase business and attract new customers.

The downside to owning a franchise is that the costs can be high. In addition to the initial franchise fee and royalty payments, franchisees are responsible for day-to-day operations, as well as marketing and advertising costs. As a result, it can take a few years for the business to begin turning a profit. Additionally, franchise owners must adhere to the policies and procedures set forth by the franchisor in order to maintain their license.

Overall, franchise ownership can be a great option for female entrepreneurs looking to own a business. However, it’s important to thoroughly research the franchisor and the terms of the agreement before signing on the dotted line. With the right guidance and dedication, you can find success as a female entrepreneur.

Where to start:

  1. Franchise Direct
  2. Franchise Gator
  3. FranNet
  4. Franchise Opportunities
  5. The Franchise Mall
  6. Franchise Solutions
  7. Entrepreneur Franchise 500
  8. BizBuySell Franchise
  9. Franchise Business Review
  10. International Franchise Association (IFA)
  11. Franchise Times
  12. VetFran
  13. The American Association of Franchisees and Dealers (AAFD)
  14. Franchise Update Media


Blogging is a great way for women to start a business. Blogging is essentially a form of digital media, or online journaling, where entrepreneurs can express their thoughts, ideas, and insights. Blogging can help women build a loyal following and generate revenue through subscriptions, advertising, and sponsorships. Additionally, blogging provides an easy way for entrepreneurs to showcase their skills and share their knowledge with a larger audience.

There are a variety of resources available to help female entrepreneurs get started in the world of blogging. Platforms such as WordPress, Blogger, and Squarespace provide user-friendly interfaces that make it easy to create and manage a blog. Additionally, websites such as ProBlogger and Copyblogger offer helpful tutorials and advice on everything from design and content creation to marketing and monetization. Finally, there are many communities built around blogging where women can collaborate with other entrepreneurs and share tips and strategies for success.

Some of the best resources for learning blogging:

  1. Blogging to Win by Melyssa Griffin
  2. Blog by Number by Suzi Whitford
  3. Problogger: Secrets for Blogging Your Way to a Six-Figure Income by Darren Rowse
  4. Blogging with WordPress by WordPress
  5. Blogging Mastery by Jon Morrow
  6. Blogging for Creatives by Holly Becker
  7. The Blogger’s Blueprint by Ruth Soukup
  8. Blogging to Build Your Business by Neil Patel
  9. Blogging: The Ultimate Guide by Matthew Woodward
  10. Blogging 101 by Blogging Wizard
  11. Blogging to Grow Your Business by Michael Hyatt
  12. Blogging for Profit by Pat Flynn
  13. Blogging for Entrepreneurs by Lewis Howes
  14. Blogging for Fun & Profit by Steve Scott
  15. Blogging for Beginners by Blogging Wizard.


E-commerce is an increasingly popular business model, particularly for female entrepreneurs looking for a flexible way to make money. This type of business allows you to connect with customers all over the world, and it can be done from anywhere with an internet connection. With e-commerce, you can sell products or services, offer subscription services, or create a marketplace for online transactions. You can also use e-commerce to offer informational products and services, such as digital books, video courses, and audio files.

The key to success with an e-commerce business is finding a niche and building a strong brand. You’ll need to create a website and an online presence, develop an effective marketing strategy, and provide excellent customer service. You’ll also need to stay up to date on the latest trends in e-commerce and use the right tools to manage inventory and shipping. There are many resources available to help you set up and grow your e-commerce business, such as Shopify and WooCommerce. With the right tools and dedication, you can find success with an e-commerce business as a female entrepreneur.

Below are some fantastic courses on Shopify and E-commerce:

  1. Shopify Mastery by Evan Kimbrell
  2. Shopify: Create Your Online Empire! by Neil Napier
  3. Shopify Dropshipping: From Zero to Hero by Dan Dasilva
  4. The Ultimate Shopify Course by Rob Percival
  5. Shopify: Build Your Ecommerce Empire by Stefan James
  6. Shopify: Start Your Own Online Business by Jerry Banfield
  7. Shopify Blueprint: How to Build and Launch Your Online Store by Udemy
  8. Shopify: The Complete Guide by Paul Mitchell
  9. Shopify: Build a Successful Ecommerce Business by Daragh Walsh
  10. Shopify Profit Mastery by Anthony Mastellone
  11. Build Your Shopify E-commerce Website by Jose Portilla
  12. Shopify Marketing: Drive Massive Traffic to Your Store by Neil Patel
  13. Shopify: Build & Grow Your Online Business by Phil Ebiner
  14. Shopify E-Commerce Mastery Course by Jason Miles
  15. Shopify: Create Your Online Store by Joe Parys


Networking is a great way to build professional relationships that can help expand your business. Networking can take the form of in-person events, such as conferences and workshops, or virtual events, such as webinars and webcasts. Building a network of professionals who can act as mentors or partners can help you gain valuable insight into your industry and increase your chances of success. Networking also allows you to meet potential customers, vendors, and investors, as well as build relationships with other entrepreneurs who can provide advice and support.

Networking can be intimidating at first, but there are resources available to help you become an effective networker. Attending events, such as industry conferences and trade shows, is a great way to meet potential customers and partners. Participating in online communities and social media networks can also help you build relationships and create visibility for your business. Additionally, joining a professional organization or industry association can provide you with valuable networking opportunities and access to resources that can help you succeed as a business owner. With the right guidance and dedication, networking can be a powerful tool for female entrepreneurs.

Resources and Guidance for Female Entrepreneurs

There are plenty of resources available for female entrepreneurs. These can include access to mentors, networking events, and business training workshops. Mentors can provide invaluable advice on how to get your business off the ground, while networking events can help you make the connections necessary to grow your business. Business training workshops are great for brushing up on skills such as accounting and marketing, which can be essential for the success of your business.

  1. National Association of Women Business Owners (NAWBO)
  2. Women’s Business Enterprise National Council (WBENC)
  3. The National Women’s Business Council (NWBC)
  4. The Small Business Administration (SBA) Office of Women’s Business Ownership
  5. Women’s Business Center
  6. American Express OPEN for Women
  7. The Center for Women’s Business Research
  8. The National Women’s Business Owners Corporation (NWBOC)
  9. The Women’s Venture Capital Fund
  10. The National Association of Female Executives (NAFE)
  11. The Women’s Economic Ventures (WEV)
  12. The Women’s Entrepreneurship Initiative (WEI)
  13. The Women’s Leadership Institute (WLI)
  14. The Women’s Business Development Center (WBDC)
  15. The Female Founders Alliance (FFA)

These resources provide information, training, networking, and funding opportunities for female entrepreneurs. They offer guidance on starting and growing a business, as well as connecting entrepreneurs with mentors and other resources. Some resources are focused on specific types of businesses or industries, while others are more general in nature.

In addition to these resources, female entrepreneurs can also benefit from online communities, such as blogs and forums. These can provide an invaluable source of knowledge and encouragement. Women’s business associations can also be a great resource, offering advice, networking opportunities, and a supportive community of like-minded businesswomen.

Whether you’re just getting started or have been running a business for a whilehaving access to the right resources and guidance can make all the difference. With the right motivation and dedication, any female entrepreneur can find success. With the right resources and guidanceyou can get the support you need to make your business dream a reality. Are you itching to start your dream business today?


A choice to be sane

Earthly Sanity

When I first read Eckhart Tolle referring to the fact that there is so much insanity in humanity’s behaviors, I thought, “Hmm, insanity! That’s a strong word.”

Eckhart was referring to the massacres of entire ethnic groups, the hunger-plagued countries and continents, the abuse of nature and fellow Earth inhabitants, that are still going on to this day. Yes, these are insane deeds.

Our creaturehood does not have to play out in such an ugly way. Imbued in any creaturehood, there is celebration and creation; there is deep reverence and awe for nature and life.

Personal Sanity

Then a few years later, my teacher Barbara Emrys mentioned in a sitting, “Yes, it will come to this point. You are the most sober, awake person in a drunken party. Would you rather be drunk?”

Barbara was likening the unconscious state of living to the drunken state, giving oneself a life devoid of self-love, devoid of recognition of our innate grandness that is one with life itself; the fact that we are the life force itself that animates a flesh body, that we alone have the power to give this human being love and joy.

Living amidst drunken, insane people who have no ability to choose true goodness for themselves, who nevertheless are doing their best, choosing to become wakeful, again and again, is sanity.

“Happiness is sanity. Suffering is insanity.”                                             
– Barbara Emrys

One warm, bright summer noon, a few of us walked silently through a courtyard to a restaurant after the class with Barbara, after our revolting but liberating class, to say the least. Golden sunshine graciously splashed onto the ground. I had to tell her this, so I said to my teacher, “I feel so sober.”

She looked at me, and looked to the front of us, and hugged me and said, “Good, honey, good.” I knew she was happy to have a student that began to get it deeply.

Furthermore, the student aspires to live it out deeply in each fiber of her being.

Choose to live wakefully.

Open your eyes, my dear friend. And see. And see.


Finding God in this lifetime

One day while I was attending an event at Self-realization Fellowship, brother Balananda, a direct disciple of Paramahansa Yogananda, shared a personal story:

“Forty years ago I was living in the Encinitas Center in California. To develop the body and will, a buddy of mine and I decided to swim in the ocean every day. We started in the summer. The ocean was beautiful and comfortable. So we swam and swam, every day in the ocean up and down along the coast.

“Then September came. Then October came. The water started to get colder in the morning. But my buddy and I developed a strategy. Every morning, I would put one foot in the water, and say, ‘This water is as warm as yesterday’s water.’

“Then we would jump into the ocean and swim. Our minds did not feel much difference.

“Quickly, January came. The oceanside weather was very, very cold. But still, we just put on our wet suits, and put one foot in the water, and said, ‘Today’s water temperature is the same as yesterday’s.’ Then we would jump into the ocean and, swim.

“A few months ago, I returned to Encinitas for visit. We jumped into the ocean and swam along the beautiful coast. People saw us and wondered, ‘Who are these people?’”

Brother Balananda laughed heartily. Then he said,

“At one point during those years I said to myself, ‘If I can train myself to swim in the ocean all year around, I can find God in this lifetime.

I can find God in this lifetime.”

Brother Balananda’s story made us smile and feel uplifted. What a wonderful story, what a beautiful resolve!

I want to find, and believe that I am finding, God (read: communion, joy, devotion, truth) in this lifetime. Furthermore, the training is to find God in small moments. Just as in this minute, I search and initiate a thought of peace and vitality. The journey has been interesting and assuring. How has your journey been?


 Integrative Breathwork: The Ancient Art of Healing and Mastering Stress

Every breath we take, every step we make, can be filled with peace, joy and serenity.

– Thich Nhat Hanh

Are you looking to learn how to do Integrative Breathwork? This ancient practice of healing and self-exploration has been used for thousands of years to empower individuals to explore the depths of their own being. In this article, we will explore the fundamentals of Integrative Breathwork and how this powerful tool can be used to help you reclaim your power and live a life of greater balance and well-being. From understanding the fundamentals of Integrative Breathwork, to the various techniques and benefits of this practice, this article will provide you with an abundance of knowledge to help you understand and master this ancient practice. So, if you’re ready to embark on a journey of self-discovery, let’s dive into Integrative Breathwork and learn how to do it so that you can find the balance and peace you have been seeking.

What is Integrative Breathwork?

Integrative Breathwork is an ancient practice of healing and self-exploration that has been used for thousands of years. This powerful tool uses the breath as a bridge between the spiritual and physical realms to help individuals reconnect with their inner power and live a life of greater balance and wellbeing. Through the intentional use of breath, the practitioner embarks on a journey of self-discovery, exploring the depths of their being and reclaiming their power.

Integrative Breathwork combines various breathing techniques, such as conscious breathing, circular breathing, and breath-holding, with guided visualizations and sound healing. During a session, the practitioner focuses on their breath, connecting with the present moment and clearing away any blocks or limiting beliefs that may be holding them back. Through the practice of focusing on the breath, the practitioner can access deeper states of awareness and insight, gaining clarity and insight into their lives. This ancient practice can help individuals to access inner resources that can help them to move forward in life and create meaningful change.

The breath is the foundation of all healing, and it is important to learn how to use it to your advantage. After understanding the basics of the breath, one can then begin to explore various techniques and practices that can be done to activate and enhance the healing potential of the breath. These techniques can include visualization, affirmations, and other practices to help you get more in tune with yourself and the energy within.

Benefits of Integrative Breathwork

Integrative Breathwork has numerous benefits, including increased self-awareness, improved emotional regulation, and a clearer understanding of one’s values and purpose in life. Additionally, this practice can help to reduce stress and anxiety, improve physical health, and empower individuals to create a more fulfilling and meaningful life.

Integrative Breathwork can also be used to help with physical ailments such as tension, stress, and pain. By connecting with the breath, practitioners can access states of relaxation and wellbeing, allowing them to relax and heal. This powerful practice can help to reduce stress and tension, improve physical and mental wellbeing, and increase self-awareness and self-empowerment. With the right guidance and practice, Integrative Breathwork can be used as a powerful tool to help individuals reach a greater level of health, happiness, and wellbeing.

Integrative Breathwork can also be used as a powerful tool to help heal the past and create a more positive future. This practice can help individuals to come to terms with painful experiences and release old patterns of thinking and behavior that no longer serve them. By connecting more deeply with their inner self, individuals can develop a greater sense of self-love, self-acceptance, and resilience against external pressures. With an increased sense of self-empowerment and personal growth, individuals can live in greater balance and wellbeing and realize their highest potential.

How breathwork can help with stress management and anxiety relief

One of the biggest benefits of breathwork is that it helps you manage stress. Not only can it help to put you in a relaxed state, so that the problems in your life don’t seem as overwhelming, but it also can create a sense of control. This is helpful for people who have anxiety or panic attacks because it can help them regulate their emotions and develop coping skills. Another benefit of integrating breathwork into your daily routine is that it helps to calm down emotionally reactive people. When you breathe with purpose and focus on the sensations of each inhale and exhale, you start to quickly identify how your body responds to stress or trauma. This enables you to better handle these experiences and reduce the intensity of their effects on your life. The final advantage is that many people experience emotional regulation when they practice progressive muscle relaxation breathwork. Many studies have found that this type of breathing technique improves self-esteem, reduces anxiety, and prevents depression and anger disorders as well as PTSD symptoms among veterans. The benefits are quite substantial given the fact that breathing exercises like this one take just a few minutes per day!

Breathwork for emotional regulation

Breathwork can be an excellent way to help with emotional regulation. When you do a relaxation exercise like progressive muscle relaxation, you take control of your breathing, which helps calm and focus the mind. This is a stress-busting strategy that can really help with emotional regulation. If you feel out of control, it’s possible that breathwork will help get you back on track.

Breathwork for physical stress relief

You can use breathwork to help with physical stress relief. If you’re feeling stressed, take a moment to do progressive muscle relaxation on your own. Throughout the process of relaxing each muscle group in your body, focus on how you’re feeling. Are you getting more relaxed? You can also use breathwork to practice deep breathing and mindfulness. By practicing these habits every day, it will become second nature to practice them when you need them most. Your conscious mind will eventually be able to fall into a relaxed state more easily and automatically on its own, giving you stress relief without having to do anything extra for yourself.

Preparing for an Integrative Breathwork Session

First, it is essential to create a comfortable and safe environment for the session. This includes finding a quiet space with minimal distractions and ensuring that the room is comfortable and calming. It is also important to find a comfortable position to be in while doing the breathwork. This could be in a seated or reclined position, with your spine and neck in a neutral and relaxed position.

Second, it is important to be mindful of the breathwork technique you will use during your session. Different techniques can be used to regulate the breath and create a deeper state of relaxation. Some of the most commonly used techniques include abdominal breathing, thoracic breathing, alternate nostril breathing, and breath-holding.

Finally, be sure to take some time before and after your session to allow for self-reflection. This can be done through journaling or through meditation. Taking time to reflect on the session and your experience can help to deepen the connection to your inner self.

How to Do Box Breathing

I recommend everyone try the box breathing technique, as part of their integrative breathwork routine. Box breathing is an ancient breathing technique that can be used to reduce stress, anxiety and increase focus and alertness. To do box breathing, start by inhaling through the nose for a count of four, then holding your breath for a count of four. Exhale through the nose for a count of four and finally, hold your breath for a count of four. Repeat this breathing pattern for 3-5 minutes for best results.

The positive benefits of box breathing can be experienced within minutes. This technique can help with relaxation, reduce tension in the body, clear your mind and improve energy levels. It can also help to reduce stress and anxiety, improve concentration, and promote a sense of calm and peace. Additionally, if practiced regularly, box breathing can help promote overall wellbeing and improve physical and mental health.

If you are new to box breathing, it is best to start slowly and gradually build up the time and intensity. Eventually, you can practice box breathing for 10 minutes or more, and customize the breathing pattern to best suit your needs. Ultimately, box breathing is a powerful tool you can use to improve your physical and mental health and overall wellbeing.

How to Do Triangle Breathing

Triangle breathing is a simpler version of box breathing. This is done by inhaling for four counts, holding for four counts, exhaling for four seconds, and holding for four counts. This creates a steady, consistent cycle of breathing that helps to relax the body and mind.

When practicing triangle breathing, it’s important to focus on the breath, allowing it to flow naturally. As you inhale, imagine the breath going into a triangle shape and as you exhale, imagine the breath going out in a triangle shape. This will help you find a steady rhythm and will help to bring your attention back to the present moment. Additionally, it may be helpful to add a calming visualization, such as a beach or a peaceful forest, as you practice triangle breathing to further reduce stress. With consistent practice, triangle breathing can become an effective tool for managing stress and finding a sense of peace and balance.

It’s beneficial to engage the body while doing the breathwork. To do that, use your index finger and thumb to trace an imaginary triangle around your body. As you do this, imagine the breath flowing through the triangle, out of your mouth and back into your nose. The triangle should be traced slowly and with intention, allowing the breath to flow naturally.

Once the triangle is complete, take a few moments to pause and observe the effects. You may find that your mind has become calmer and that your body has become deeply relaxed. If you find yourself still feeling tense, repeat the exercise as often as necessary. With regular practice, triangle breathing can help reduce stress and bring you back to a state of inner balance.

Guided Integrative Breathing Sample Script

Here, I offer a starter sample script that will guide you to embark on your breathwork journey. It begins with a gentle introduction, and initiates a compassionate body scan (by your higher self). Please feel free to customize and complete it so that you have a distinctively personal and healing session.

Getting to Know My Breath

As the inhabitant my body, I am getting to know my breath.

My breath is the way in and out of the mystical land called my body.

Breath is life. and I am ecstatically alive.

My breath is my way.

My way to heath and deep healing.

Has it been deep or shallow?

Is it deep or shallow right now?

Is it vigorous or tied?

Is it full or cut short?

Is it confident or shy?

My awareness of my breath brings me back to the present moment.

In this moment I settle down in self love.

Inhale, my belly expands.

Exhale, my belly contracts.

I am Healthy and Vibrant

The sensations in my body lead me home.

My breath awakens wonderful sensations.

I’m healthy and vibrant.

I am energetic and joyful.

My toes are relaxed. Relax… Relaxed.

My feet are relaxed. Relax… Relaxed.

My legs are relaxed. Relax… Relaxed.

My breath is life force.

Life force curses through me.

Inhale. I inhale joy.

Exhale. I let go stress.

My knees are relaxed. Relax… Relaxed.


Integrative Breathwork Is the Most Underrated Healing Technique

Integrative Breathwork is an ancient healing practice that has been used for thousands of years to help people explore the depths of their being. At its core, this practice involves focusing on the breath in order to create a state of relaxation and self-awareness. Through the intentional use of the breath, the practitioner is able to gain insight into their own emotions, thoughts, and physical sensations. This practice helps to open the heart to old hurts and traumas, and to create a space in which the individual can feel safe to explore and heal.

Ultimately, Integrative Breathwork is a powerful healing practice that has the potential to transform one’s life. By committing to a regular practice, we can learn to tap into our own inner power and wisdom, and use that knowledge to create lasting and meaningful change in their lives. With the right resources and guidance, anyone can learn to use Integrative Breathwork to unlock the power of the breath and achieve a greater sense of balance and wellbeing. Will you start practicing this ancient healing art today?


Unlocking the Power of Binaural Beats: Harnessing Brainwaves for a Healthier Mind and Body

Are you looking for a way to naturally promote a healthier mind and body? Have you ever heard of binaural beats? Binaural beats are a form of soundwave therapy that has been shown to have a multitude of benefits, ranging from increased relaxation and stress relief to improved focus and concentration. In this article, we will unlock the power of binaural beats and explore the many ways that harnessing brainwaves can help lead to a healthier mind and body. We will also discuss how to incorporate binaural beats into your lifestyle and the different types of binaural beats available. Read on to learn more about this incredible healing tool and how it can help you achieve a healthier, happier life!

What Are Binaural Beats?

Binaural beats are a form of soundwave therapy that can be used to improve overall mental and physical wellbeing. They work by sending two different frequencies to each ear, creating a single tone with a slightly different frequency than either of the original two tones. This is known as a binaural beat and has been found to produce a wide range of mental and physical health benefits. Binaural beats have been found to reduce stress and anxiety, improve focus and concentration, enhance creativity and productivity, and much more.

Incorporating binaural beats into your lifestyle is simple and easy. There are a variety of different ways to access binaural beats, including through headphones, sound machines, and online streaming services. Depending on your individual needs, there are different types of binaural beats available to choose from. Alpha binaural beats are great for relaxation and stress relief, while beta binaural beats are beneficial for alertness and concentration. Additionally, there are special binaural beats designed to help with meditation, lucid dreaming, and even sleep.

Overall, binaural beats can be a great way to naturally promote a healthier mind and body. With their wide range of benefits, there’s something for everyone. With just a few minutes of binaural beats each day, you can start to experience improved mental clarity, increased relaxation, and greater overall wellbeing.

Benefits of Binaural Beats

In a crazy hot summer afternoon, I sat in front of my desk laboring away coding statistical programs for data analytics. The sun was merciless in Phoenix, Arizona, and I could feel its menace inside a room with blackout curtain drawn (the sun ray leaks in and heated up the walls despite air conditioning). Or is it menace? I got tools to deal with my mentality problem.

Binaural beats.

Binaural beats, also known as binaural rhythms, are an auditory form of soundwave therapy. This therapy works by playing two slightly different frequencies of sound in each ear, which then creates a third frequency, or binaural beat, in the brain. This binaural beat is thought to synchronize the brain’s electrical activity, resulting in various physical and mental benefits.

One of the primary benefits of binaural beats is its ability to reduce stress and promote relaxation. Studies have shown that binaural beats can reduce cortisol levels, which are hormones related to stress. This, in turn, can help to reduce anxiety, improve sleep, and reduce stress overall. Binaural beats can also be used to help improve focus and concentration. By creating coherent brainwaves, binaural beats can enable the brain to better process and retain information. This can result in improved cognitive performance, increased productivity, and increased mental clarity.

Binaural beats can also be used to encourage self-improvement and positivity. By synchronizing brain activity and creating a sense of focus and clarity, binaural beats can help to break down mental barriers and promote positive thinking. Finally, binaural beats can also be used to induce a meditative state of relaxation, allowing you to connect with your inner self and achieve a greater sense of peace and balance.

In regards to my plight during those hot summer days (and many cool days): my problem solved. It wasn’t instant; but my mood eased gradually, my thoughts turned upbeat, and peace returned to my heart. I became more at ease and more productive. All thanks to my giant, cushioned headphone and my binaural beats tracks.

Types of Binaural Beats

Binaural beats are a type of soundwave therapy that can be used to help promote relaxation and stress relief. This form of soundwave therapy is based on the principle of using two slightly different frequencies of sound in each ear to produce a response in the brain. These two different tones are then combined to create a third tone that can be heard inside the head. This third tone is known as the binaural beat. Depending on the frequencies used, binaural beats can help to effectively promote relaxation, focus, and increased mental clarity.

Binaural beats can be divided into two main categories – delta and theta binaural beats. Delta binaural beats are believed to offer the deepest level of relaxation, helping to induce sleep and reduce stress levels. Theta binaural beats, on the other hand, are known to help promote a meditative state, improved focus, and increased mental clarity. Additionally, binaural beats are often used in combination with other soundwave therapies, such as isochronic tones and ambient noise, in order to create a more powerful and effective soundwave experience.

Incorporating binaural beats into your lifestyle is an effective way to promote relaxation, improved focus, and increased mental clarity. Using binaural beats can help to create a sense of harmony and balance in the body, leading to a healthier mind and body. If you are looking for a natural way to promote a healthier mind and body, binaural beats may be just what you need.

How to Incorporate Binaural Beats into Your Lifestyle

Are you looking for a way to naturally promote a healthier mind and body? Have you ever heard of binaural beats? Binaural beats are a form of soundwave therapy that has been shown to have a multitude of benefits, ranging from increased relaxation and stress relief to improved focus and concentration. In this article, we will unlock the power of binaural beats and explore the many ways that harnessing brainwaves can help lead to a healthier mind and body. We will also discuss how to incorporate binaural beats into your lifestyle and the different types of binaural beats available. Read on to learn more.

Incorporating binaural beats into your lifestyle is quite simple. All you need is a pair of headphones and a device that is capable of playing binaural beats. There are numerous online resources where you can find quality binaural beats that have been specifically tailored for a variety of different needs. For instance, there are beats that are designed to help you relax, de-stress, sleep better, focus better, and more. By simply playing the beats periodically throughout the day, you can take advantage of the power of binaural beats and harness the positive effects on your mind and body.

When it comes to binaural beats, there are two main types: Delta and Theta. Delta beats are designed to help you relax, fall asleep, and reduce stress. Theta beats are designed to help with creative thinking and problem-solving, and can be used to promote improved focus and concentration. Depending on your needs, you can choose between the two and incorporate binaural beats into your lifestyle accordingly. With regular use, you can experience the power of binaural beats and promote a healthier mind and body.

Safety Considerations

Safety considerations are of the utmost importance when considering binaural beats. Before starting any soundwave therapy, it is important to ensure that you are healthy enough to do so. If you have a history of any medical condition, especially heart disease, high or low blood pressure, or any other mental health issues, it is important to get approval from your primary care physician before using binaural beats. It is also important to understand that binaural beats can cause a rapid drop in blood pressure if used too frequently. Therefore, it is important to use them in moderation, following the recommended guidelines and advice of your doctor.

In addition to medical safety concerns, it is also important to take measures to ensure that you are in an environment that is conducive to the use of binaural beats. It is best to find a quiet space free from distractions and noise, and to use a headset that isolates the sound from the outside world. It is also important to be aware of the volume and use it at a comfortable level. Too much sound can cause physical discomfort, so it is important to be mindful of the volume level you are using. Finally, it is important to be aware of the length of time you spend using binaural beats and take breaks as needed.

Soundly Tweak Our State of Mind

State of mind can be hacked, with the best intentions. For joy, peace, success, and vitality. I have found binaural beats to be an effective and innovative tool. It is a healing modality on its own. If you have tried them before, what was your experience?


How to Detox Your Liver with Herbs and Garden Vegetables

Ounce for ounce, herbs and spices have more antioxidants than any other food group. – Michael Greger

Your liver is one of the most important organs in your body. It performs over 1,000 different functions to keep you healthy and functioning normally. If something isn’t right with your internal environment, your liver will start to take the hit. When it starts to get overwhelmed, it becomes less able to function properly. A sluggish liver leads to poor digestion and nutrient absorption, as well as a reduced ability to fight off disease-causing bacteria, viruses, and other parasites that can creep into your system from outside influences. That’s where detoxification comes in! Detoxing a sluggish liver helps rid it of harmful toxins while improving digestion and nutrient absorption so that it once again functions optimally. In this article we’ll go over how your liver reacts when it isn’t functioning optimally, how a sluggish liver affects your digestive system, some of the most common symptoms of a sluggish liver, which foods help detox a sluggish liver and which herbs are best for this purpose, how often you should detoxify your liver (and how often) as well as some helpful tips on how you can speed up the process along with easing the negative effects.

Why Everyone Needs to Detox Their Body

In order to maintain a healthy body, it’s important to keep your digestive system clean. It plays an essential role in regulating how well your body is able to break down nutrients. A sluggish liver will affect digestion, which can lead to food allergies, poor nutrient absorption, inflammation, and other symptoms like bloating, gas, and constipation. A sluggish liver also affects the immune system by reducing the ability of white blood cells to fight off infection. These cells make up part of the defense mechanisms that protect your body from harmful invaders like bacteria and viruses. Your immune system will have a harder time fighting off these invaders when your liver is sluggish. If you want to maintain a healthy lifestyle, then you need to detoxify your body on a regular basis. Detoxing can be done through diet and herbal therapies that help bring balance back into the body while ridding of toxins at the same time.

The Accelerated Pollution of the Human Body

The air we breathe, the water we drink and the food we eat are all being polluted these days. We live in a world where pollution is an increasing problem, which has led to a myriad of health issues for people. Most of the pollution comes from our own homes: these include things like cleaning products and personal care items that contain toxic chemicals. Additionally, there is a lack of regulation on how food is grown and processed that leads to the release of pesticides into the environment. This can lead to negative effects on your body if you’re not careful about what you eat. To make matters worse, many people are exposed to harsh toxins in their work environment without realizing it; this includes things like heavy metals in industries such as mining and manufacturing, as well as high levels of radiation or toxins caused by industrial processes.

The Liver Needs Our Help

If you or someone you know is struggling with any of the following symptoms, it could be a sign that something is wrong in your liver:

  • Headaches
  • Fatigue
  • Weight gain
  • Yellowing skin tone
  • Skin discoloration (like jaundice)
  • Dark circles under the eyes
  • Tiredness and disinterest in activities you normally enjoy

The Cure Can Be Found Around Home

A sluggish liver can be detoxified by drinking herbal teas, grapefruit juice, and vegetable juices. These drinks are all highly nutritious and rich in nutrients which your body needs to function optimally. The best way to detoxify a liver is to do it gradually. Start by adding one or two of the aforementioned juices daily into your diet for an entire week and then slowly decrease the amount over the following weeks as your system adjusts. The gradual process also helps you avoid any negative effects that may happen when you add too much of a good thing too quickly!

Most Powerful Herbs for Detoxing Liver and Other Organs

The best herbs for detoxing the liver are milk thistle, burdock root, turmeric, and dandelion. Milk thistle is a plant that’s commonly used to help the liver. It has been used in traditional Chinese medicine to treat liver disease as well as reduce or eliminate alcohol-related problems. Milk thistle contains a special group of compounds called silymarin which are believed to help protect the liver and other vital organs from harmful toxins. Burdock root has also been used medicinally for centuries in Asia and Europe. Burdock root is rich in minerals, especially iron and manganese which are important for proper functioning of the body. Additionally, it contains various antioxidants including polyphenols like kaempferol that have been shown to work against cancer cells and provide protection from oxidative stress (which can damage cells). Turmeric is a spice that’s traditionally been used for medicinal purposes across eastern cultures for thousands of years. Turmeric has anti-inflammatory properties which also make it an excellent herb for detoxing your liver and other organs since inflammation is often associated with poor health and disease risk factors such as obesity, heart disease, chronic pain, arthritis, Alzheimer’s disease, diabetes type 2 among others. Finally, dandelion is one of the most powerful herbs around! Dandelion roots contain several active compounds that support liver function such as glutathione which helps detoxify your body by aiding in

Vegetables and Fruits Are A Big Part of The Solution

Some of the best ways to detox your liver are with vegetables and fruits. The reason is that they’re high in antioxidants, which help neutralize free radicals that can damage cells in your body. The nutrients found in vegetables and fruit also have a positive impact on digestion, which helps speed up the detoxification process. These two common garden staples are loaded with nutrients that help boost your liver function, improve your digestive system, and keep you healthy.


A medium-size apple contains about one gram of fiber per serving and has a low glycemic index, meaning it won’t cause spikes in blood sugar. It also has a high content of vitamin C and potassium for antioxidant protection as well as being an excellent source of manganese, copper, beta-carotene, vitamin B6, folate, and magnesium.


The only vegetable more nutrient-packed than an orange is a carrot! Carrots are rich in carotenoids like beta-carotene and lutein (which can help prevent macular degeneration), along with vitamins A and C. They also contain tons of antioxidants like those mentioned previously as well as selenium for immune support

Live Clean and Vibrant

A sluggish liver can lead to a variety of problems, from digestive issues and nutrient absorption problems to poor immune function. It’s important to live clean and vibrant so that your liver is healthy and functioning correctly at all times. To detox your liver, you need to focus on the above-mentioned symptoms and three primary areas:

1) Food: Getting proper nutrients is crucial for good digestion and supporting a healthy liver.

2) Herbs: A mix of herbs like dandelion leafmilk thistle, plantain leaf, barberry root bark, turmeric root bark, goldenseal root bark can help remove harmful toxins from your system.

3) Water: By drinking enough water during detoxification it will help alleviate symptoms like fatigue while also aiding in removing waste products from the body.


Quitting Sugar: A Simple 7-day Detox Plan for Weight Loss

Today, processed sugar is so ubiquitous that it’s hard to imagine life without it. From sodas, candy bars and ice creams to packaged sweeteners in cereals, sauces and crackers — we eat it all the time. But the science on how sugary foods make us fat is very clear. Sugar releases insulin into our bloodstream in roughly equal amounts from each bite of food, but other than weight loss programs and crash diets that result in rapid drops in weight followed by quick regain of most of it (and you know why), there’s no long-term health benefit to this release. In fact, processed sugars cause inflammation and disrupt our hormones in ways that are harmful to our hearts and overall well-being. That said, not everyone is a fan of cutting out all forms of processed sugar from their diet entirely. A lot of people enjoy eating delicious desserts with friends or family once or twice a week; others might do so even more frequently. For those who stay active throughout the week with some form of physical activity at least once a day, having only one dessert per week can be easy to accommodate as well! Here we share with you a simple, practical 7-day plan for quitting sugar as an experiment to see how your body reacts if you cut down on its intake for such a long period of time.

What Is Sugar?

Sugar is the most common type of carbohydrate in processed foods. Sugar can be made from many different natural sources, such as sugar cane, sugar beet and sugar maple trees. For a healthy lifestyle, it’s best to avoid all forms of processed sugar, including honey and agave nectar. By eating real food that is not processed with artificial sweeteners, you will provide your body with the nutrients it needs without the harmful effects of sugary foods.

Why Quit Sugar?

The obvious answer is because processed sugars are bad for your health. They increase the risk of type 2 diabetes, heart disease and obesity and have negative effects on neurological function and cognitive performance. But there’s a more compelling reason: to enhance your mental clarity, motivation, focus and mood — all things that can be improved by reducing sugar from your diet. The 7-day detox plan outlined below is not a replacement for a healthy diet; it’s meant to just give you an idea of what the possible benefits could be if you were to try to reduce your intake of processed sugars over a long period of time. This can help you decide whether or not it’s something worth trying for Thanksgiving break or Valentine’s Day. And while this kind of experimentation won’t guarantee weight loss, it will help you discover what foods work best for your body in terms of satiety (feeling full) and hunger control so that you can make better food choices in the future.

Jump-start Your Weight Loss on Day 1

Breakfast: A cup of coffee with no sugar or milk; or green tea, Stevia to taste. One hard-boiled egg. Half an orange.

Lunch: 1/2 cup cooked brown rice and one ounce grilled salmon.

Dinner: Cucumber, sliced into rounds and topped with a teaspoon of olive oil, lemon juice, salt and pepper each; then sprinkled with roasted sesame seeds; and a handful of arugula.

Day 2: Water, Black Tea and Coffee only

This is a gentle detox. Your body will adjust in a positive way and feel good after the first day. On Day 2, we recommend that you only drink water, black tea or coffee with no sugar or milk added. This will be hard at first, but it’s worth it! The caffeine in these drinks will help your body stay energized and alert throughout the day, while the antioxidants in this detox can prevent inflammation and protect you from chronic diseases later on. You might also want to try adding lemon juice to your water onto which you’ve sprinkled some fresh mint. Not only does this help with digestion, but it also has anti-inflammatory properties (try adding a pinch of cayenne pepper for extra flavor!).

Day 3: No White or Brown Rice, Potatoes or Bread

Breakfast: Protein shake with fresh berries.

Lunch: Asparagus with green beans and a side of quinoa.

Dinner: Chicken breast with steamed vegetables and sautéed kale Asparagus is high in fiber and protein, which make it a great addition to your diet. It also has some vitamins A and C, which are good for your overall health. To give this meal extra kick, add some smoked paprika or red pepper flakes to the vegetables before they’re cooked. Green beans are rich in ascorbic acid, a type of vitamin that helps your body absorb iron. Quinoa is also a good source of fiber and protein that can help people feel fuller quicker because it’s made up of mostly water. This dinner option is full of flavor and great for those who are trying to eat healthier without having to sacrifice taste or satisfaction. Of course, this dinner choice isn’t the only option available out there! You’ll need to experiment with other tasty dinner options if you’re interested in finding something different from what we’ve listed out here. The key is just making sure you’re still getting enough protein for your body’s needs — most days you’ll need at least half a gram per pound of lean body weight (about 0.5 grams per kilogram). That means if you weigh 150 pounds (68 kilograms), then you should get about 75 grams of protein at dinner time each day.

Day 4: No Milk, Yogurt or Ice Cream

If you want to give up dairy for a 7-day detox plan, today is when you start. It’s important to stay hydrated during this time, so make sure that you drink plenty of water and herbal tea throughout the day. When it comes to what kind of dairy products to avoid, stick with those that are low in sugar like whole milk or low-fat yogurt. When it comes to choosing what dairy substitutes you’ll be consuming, try almond milk or coconut milk (both of which are high in calcium) or unsweetened plain soy milk.

Day 5: Only Fresh Fruits and Veggies, No Dry Fruits or Candies

Today, we hope you will focus on having as many fresh fruits and vegetables as possible. No dry fruits or candies! If you don’t have access to fresh fruits and vegetables at this time, consider this a reminder that the time is coming soon when those items will be in abundance.

Day 6: No Alcohol; Eat Only Cooked Foods

This transition is a tough one for many. Alcohol has been a part of our culture for centuries and its consumption is prevalent in many cultures around the world. If you’re going to abstain from alcohol, you have to make sure that you’re eating healthy fats like avocados, eggs, nuts and seeds instead of processed fat-laden foods. If you’re looking for an easy transition, try replacing your alcoholic beverage with green tea!

Day 7: Strict Fast Day with Only Water and Teas Allowed

Day 7 is a strict fast day to complete the 7-day process. During this fast day, you’ll drink only water and herbal or green teas.

Many people have done stricter fasts and water-only fasts, but this 7-day fast is a simple and gentle introduction. Once I am a day into my fast, my mind is clear, my spirit is happy. Fasting is indeed miraculous. Start with this one, and quit sugar, you can do it!