Last week on the blog I shared with you how and why meditation works. If you haven’t read that post then I would recommended you read it first. You can do so by clicking here.
This week I am talking about how to start meditating. I am also going to link to four guided meditation albums that I recommend.
Committing to a regular meditation practice is the first thing I ask my clients to do. Meditation has many physical and emotional benefits. I won’t go into all these now as I have covered them in previous posts.
The main problem people have with meditation is actually starting. Why? Because we think we don’t have enough time to fit it into our day. Or because we have kids and they don’t give us a minute’s peace. Or because we don’t think we are doing it right. Or we don’t know how to start. And even if we do start our pesky little ego pops up and keeps repeating these same excuses in our ear. So after a couple of days we stop. Sound familiar?
Before I explain how I was able to commit to a regular meditation practice I am going to dispel some of the above myths.
You don’t have time: You can’t find 10 minutes in your day? I challenge you to track how much time you spend on social media. Enough said.
You have kids: Great! Get them involved. Have a meditation mat somewhere where they usually play. Fill it with comfy cushions. Begin teaching them that this is the ‘quiet area’. Sit here while meditating and encourage them to join in. If they get up, climb all over you or wander off it doesn’t matter. My guess is that at some stage you will find them lying here when they feel like they need some quiet time. And just think how great it would be to teach your kids the benefits of meditation from an early age.
You don’t think you are doing it right: There’s a simple answer to this. There is no right or wrong way to meditate. You can count your breaths, listen to a guided meditation or just sit in stillness. Like everything it takes practice. My thoughts still wander off on their own journey sometimes. But the more I meditate the quicker I catch my mind doing this. And the faster I can bring myself back into the present moment. Just keep going. It does get easier with time.
How to start meditating and stick to it?
- Choose a comfortable position: I either sit cross legged on my yoga mat or on a dining room chair. If you find sitting for that long too uncomfortable then you can lie down. Again there’s no right or wrong way.
- Schedule it into your day: If you don’t schedule meditation into your day it won’t happen. Choose a time of day that suits you. I meditate in the morning right before I leave for work. You might find it easier to do during a lunch time, as soon as you get home from work or just before you go to bed. There’s no right or wrong time. You may need to put an alarm on your phone to remind you that it’s meditation time. That’s fine. Whatever works for you.
- Use guided meditations: If you are anything like me your mind is full of chattering monkeys. I have tried just sitting in silence and concentrating on my breath but it didn’t work. So I gave up. One thing that kept me committed to a meditation practice is using guided meditations. I am going to be talking about what these are and how they work in a moment.
- Start small: By this I mean start with committing to only 5-10 minutes a day. It’s just like running. If you have never run before you aren’t going to be able to go out and run for an hour. You start with five minutes and then increase it. It’s the same with meditation. One of the reasons we give up on something is that we set our goals too high. I always feel it’s better to start small and achieve something, than to start big and fail.
- Commit: Nothing changes unless you do something different. And nothing works unless you do the work. My clients have heard me say this time and time again. Remember how you learnt to play the piano? You turned up every day and practiced. It’s the same with meditation.
So what are guided meditations?
Guided meditations are the easiest way to start meditating. It is where someone is speaking on top of tranquil music. They take you through the process step by step.
I find unguided meditations (or where I just have to sit in silence) difficult. With guided meditations I have something to focus on. Guided meditations also utilise imagination and visualisations which help reinforce positive change.
My favourite guided meditations include:
Breathe & Receive Meditation Album by Cassie Mendoza-Jones.
This album includes seven chakra-inspired guided meditations that help you heal, balance and align. Each track is under ten minutes so it is easy to fit into your day (*this is an affiliate link but please know I use this album daily in my own meditation practice and love it!).
Meditate with Amelia by Amelia Harvey.
This album includes twelve guided meditations. They will help connect with your intuition, release limiting beliefs and clear energetic blockages. They will also help you find beautiful emotional balance, overflow with worthiness and more.
The Calm Collection by Kate James of Total Balance.
This album contains eight guided meditations to help you relax. It also includes a body scan and stress relief meditations. With this album you also receive a copy of Kate’s ’10 Steps to Calm’ eBook.
Guided Meditations for Inner Transformation by Connie Chapman.
These eight guided meditations help you create inner balance. They will also help you develop a deep sense of connection with yourself.
It’s now up to you to commit to a daily meditation practice. All the successful and happy people I know have a regular practice. There has to be a reason for that. Just remember that it is only 10 minutes a day. You just have to turn up and do the work. I’m positive you can do that.
I’d love to know if you have a regular meditation practice and how it has changed your life. Please share your experience with me in the comments below. And if you have a guided meditation that you love please share it as well. We’d love to hear what it is.
Yours in Healing & Health,
PS. To receive more articles like this you can subscribe to my newsletter by clicking here.
Last week I shared my article on the mind-body connection is and how meditation can strengthen it. You can read it here if you missed it. But do you know how and why meditation works? If not, this post is for you.
To explain how meditation works I need to get scientific. Hang in there though, as I will keep my explanations as simple as possible.
Our brains aren’t static. The brain you were born with is not the same brain that you have today. It has been adapting and changing over the years. New pathways are created in response to our changing thoughts, feelings and experiences. This means we can train our brain to change by the way we think and mindful practices that we adopt.
To understand how meditation works you need to have a basic understanding of four key areas in the brain. These four areas are:
The Medial Pre-Frontal Cortex: This area of the brain processes information related to self. It’s the part of the brain that ‘is all about you’. It causes you to over-analyse yourself, your relationship to others and your everyday life. It worrys, relives experiences and creates stories. It is also the area that causes you to take things too personally. In essence it is your subjective self.
The Lateral Pre-Frontal Cortex: This area is rational, logical and balanced. It assures you that your fears aren’t real and it helps you to not take things so personally. It is your objective self.
The Insula: This area monitors your body sensations. It is where you experience gut feelings from. It acts as a guide to how you react to what you sense in your body. If your Insula is on overdrive you are more likely to go into a panic if you wake with tingling in your arm. You think you are having a heart attack. If modulated you realise you just slept on it funny and the tingling will resolve in a minute or two.
The Amygdala: This area is responsible for fear and for the fight-or-fight response. When you hang out in Fear Town you hang out here. It is the part of your brain that initiates how you respond to stressors in your life.
Now we know what these four areas do, lets talk about what is going on in the brain of a person who doesn’t meditate. Strong pathways run between the Medial Pre-Frontal Cortex, the Insula and Amygdala. This means you are more likely to stress, worry, panic or overthink it. Or keep thinking about it!
For example, your boss leaves you a message on your phone asking you to call him on your day off. If the connections between these areas of you brain are strong you start creating a story about why. You might start panicking that you are going to get fired or that he is going to cut your hours.
It also means that the drunken monkeys who spend all day chattering away in your head tend to be louder. They tell you that you aren’t pretty enough or funny enough because that guy hasn’t text you.
Now lets talk about the pathways in the brain of someone who meditates daily (even if it’s just for 10 minutes).
What happens is simple. The strong connection between the Medial Pre-Frontal Cortex, Insula and Amygdala breaks down. The connection between the Lateral Pre-Fontal Cortex, the Insula and Amygdala then strengthens. It has also been proven that the Amygdala itself (or Fear Town) begins to shrink.
This is why people describe feeling less stressed, anxious and emotional when they meditate. The logical and rational brain modulates the areas of the brain setting off signals of fear.
Instead of thinking you will get fired when your boss calls, you return the call. You realise there is no point worrying about something that hasn’t happened yet. You stop looking at your phone because you know that guy is at work and he said he’d call you in the evening.
In a nutshell you think and act calmer. Your mind is clearer and more focused. You concentrate better and you don’t feel so much like a crazy person!
For these changes to happen though you need to be meditating regularly. Just like any other skill you want to require you have to set aside time, be committed and practice. It’s just like learning to play the piano or speak a new language. You have to turn up, do the work and be patient.
Now have a greater understanding of how mediation works it is up to you to make a commitment. A commitment to becoming calmer and more rational. If you don’t think you have ten minutes in your day to meditate then I have a challenge for you. Track how much time you spend each day on social media. And if it’s more than ten minutes I won’t you to ask yourself the question, ‘What is going to make me feel better’?
If you have enjoyed this article please feel free to sign up to my weekly letter. Here I provide more tips and advice on how to feel better physically, decrease stress and prevent burnout so you have more time and energy to create a business and life you love. It’s easy to sign up. Just click here and fill in your details. You will also receive my free eBook, ‘Breathe, Feel and Ask’ as my way of saying thank you.
Yours in Healing and Health,
PS. If you know anyone who you think would enjoy reading this post please share it with them. It may just be what they need to read right now.
Do you suffer from headaches or tight shoulders? Do you often feel anxious or suffer from digestive issues? Science is beginning to prove that there is a strong relationship between our mind and body. And that it’s the loss of connection between the two that may be the cause of our common physical symptoms.
Today I’m going to be talking to you about what the mind-body connection is. In today’s busy world many of us have lost the ability to understand the link between what we think and what we feel. I am also going to share with you one simple practice to help you begin to strengthen this connection again.
To get started I want you to take a moment to think about how your body feels in the following scenarios:
You’re about to go on a first date with the guy you thought was out of your league.
You are about to have an interview for a job you would love to get.
You are waiting for your meal at a restaurant you’ve heard nothing but rave reviews about.
You are about to submit a contract on your dream home.
You may experience butterflies in your stomach, a tight chest or sweaty palms. But these physical reactions tend to be transient. Once the situation is over your body goes back to it’s more relaxed state.
Now what if the scenarios were a little different? Take another moment to ask yourself how your body would feel in these situations:
Your in-laws are coming for dinner tonight. The kids are playing up, it’s 5pm, your husband is late home and the house looks like a disaster zone.
You are about to walk into a presentation for work. Your computer crashed late last night. You lost your whole presentation and you’ve only had two hours sleep because you had to rewrite it.
Life is busy. You have kids to get to school, a house to clean, meals to cook and a dog to walk. On top of that you have a part time job and you just volunteered to bake three items for the upcoming school fair. You found yourself saying yes to being on the PTA, your husband works late each night and you’re tired.
In these scenarios you are likely to be experiencing headaches and tight shoulders. Maybe digestive problems, fatigue or eczema.
When these symptoms are present in our body for a prolonged period of time they cause the most problems. But they are also the symptoms we have become disconnected from. Instead of making changes in our lives to eradicate them we pop a pill or keep pushing through.
These physical symptoms are important. They are our body’s way of sending us a message that something in our life is out of balance or not working. If you ignore them they will keep screaming at you louder and louder. Your body won’t stop until you either seek help or that niggle turns into chronic pain or illness.
So how can we begin to tune in and reconnect to the mind-body relationship? There are many different ways to do this, but I’m going to give you just one thing to do right now. Why? Because I don’t believe we can overhaul our lives all at once. It just causes more stress. I believe we need to try just one thing at a time. Commit to this practice and see if it works. If it does keep doing it. If it doesn’t, discard it and try the next thing.
This week I want you to meditate daily. Now, I can already hear you saying you don’t have time. This was an excuse I made for a long time as well. But it is only your ego’s way of trying to keep you stuck where you are. We can all find ten minutes in our day. It’s just ten minutes. That’s it. You just have to make the commitment to do it daily with no excuses.
So why mediation? There are two reasons I’m asking you to commit to this practice.
It will help you quiet your overactive mind. It will provide you with space to detach from your thoughts and just rest and relax. Imagine how nice that would feel, even for ten minutes a day.
It will help re-establish the connection between your mind and body. As you let go of the thoughts in your head you will begin to notice how your body feels. Your breathing may be shallow. Your shoulders may be up around your ears. Or you may realise that you are holding your body tight.
As you become aware of these signs in your body you can then let them go. Take deeper breaths. Relax your shoulders. Sink into your body.
This is the starting point of regaining a sense of balance. Of becoming more aware of what is working in your life and what isn’t. Of becoming conscious of what changes you need to make.
Now, if you are anything like me and my clients you may have tried meditation and found it hard to stick to. Often this is because our minds are always so busy. We find it hard to sit in silence without hundreds of thoughts popping in and out.
One of the ways I have been able to commit to a mediation practice is by using guided meditations. I have found that by having something to listen to it’s harder for my mind to jump all over the place. So I would recommend you start the same way.
At the moment I am using the ‘Breathe & Receive Meditation Album’ by Cassie Mendoza Jones. This album has seven chakra-inspired guided meditations to heal, balance and align. If you are interested in purchasing your own copy of this album you can do so by clicking on the picture below.
I would also recommend experimenting with meditating at different times of the day . I like to meditate first thing in the morning just before I head off to work. This may not work for you. You may find it easier to meditate after dropping the kids off to school. Or before you go to bed at night. When you find a time that suits your routine stick to it.
And if you have kids at home during the day? Great … get them involved as well. Create a mediation corner in your home. Turn it into a game. And if they jump all over you and make a bit of noise it doesn’t matter. There is not right or wrong way to meditate. I believe that mediation is an important life skill we can teach our children to do early on in their lives.
Over the next few weeks I am going to be talking more about how to establish a greater mind-body connection. I will also be teaching you how to make small but effective changes in your life that stick. If you are keen on following along the best thing to do is sign up to my weekly letters so you don’t miss a post. It’s easy to sign up. All you need to do is click here and fill in your details.
When you do you will also receive my eBook, ‘Breathe, Feel & Ask’. This is another great resource for beginning to strengthen your mind-body connection.
It’s now up to you. Are you going to commit to start healing your body? To learn how to quiet your mind and begin living a healthier, happier life? I hope you say yes!
I would also love to know what your favourite guided meditation is. So please let me know by posting in the comments below. And if you have loved this post please feel free to share it with your friends and family.
Yours in Healing & Health,
PS. I am an affiliate for Cassie’s mediation album. But only because I use it daily and am experiencing the benefits of it. I would never promote a product that I don’t use or fully believe in myself.
As you begin reading this article I want you to become aware of your shoulders. Are they hunched up around your ears, or are they relaxed? And how do you feel right now? Are you anxious or do you feel calm? If you suffer from regular neck pain then stress may be the reason why.
You can experience neck pain after sleeping awkwardly, working too long at the computer or holding a phone between your ear and shoulder. But neck pain can also be caused by constant stress.
Pain is your body’s way of telling you your life is out of balance. You can only go for so long without taking time out to recharge and repair, before you start to break down. This is your body’s way of sending a message that it’s time to slow down and take better care of yourself.
When you are constantly busy or feeling stressed your muscles automatically become tense. Some people notice this in their back, others in their neck or shoulders. If your neck and shoulder muscles are tense, this causes them to shorten, become tight and pull on the base of your skull. This constant tension and pulling leads to both neck pain and tension headaches.
While seeing a physiotherapist, massage therapist or osteopath might help alleviate your pain, it is likely to return. Why? Because if you don’t address the underlying cause (busyness and stress) the relief will only be temporary. With time the tension in your muscles returns, along with your neck pain.
Which brings us to question, ‘how can we decrease stress’? I’m going to be honest with you and say you’re the only one creating this feeling. You are doing this by saying yes too often or by continually telling yourself that you are overwhelmed. Often it is both!
This is a conversation I have regularly with my clients, and I am going to share with you how we work through decreasing stress and busyness in their life. Here is some practical advice to get you started today.
- Set boundaries around what you say yes and no to. Only say yes to things that make you feel good. Never say yes because you think you should. You do not have to justify your reason for saying no. No-one needs to know your reason but you.
- Write down everything you’ve said yes to for the next month. Go through this list and separate them out into two columns. In the first column put everything you are looking forward to. In the second column put everything you are dreading, or you only said yes to because you thought you should.
- Read back through this second column. Is there anything that you can go back and say no to? If there is I would encourage you to take it off your list. If you can’t, that’s ok. This is about learning how to decrease the stress in your life long-term, not just for the next month.
- If you find saying no difficult, create some breathing space by saying ‘I will need to check my diary’ when anybody asks you to do something. This will give you time to reflect on whether it is something you want, or have the time, to do.
- Now I want you to do a brain dump. Write a list of everything on your to-do list. Then separate these out into four columns. In the first column write everything that needs to be done today. In the second column everything that needs to be done this week. In the third everything that needs to be done this month. And in the last everything that needs to be done within the next three months.
- But I want you to be honest with yourself here. What actually needs to be done today? Let me give you an example. As I write this I have 20 minutes before jumping on a call with one of my coaching clients. After the call I have a spare hour. Would I like to finish this blog post today? Yes, of course I would. But today is also the last day for paying my dogs council registrations. So, the question then becomes … ‘does this blog post actually need to be finished today’? No it doesn’t. So in my spare hour it is more important today to go into town to pay the registrations (just in case my dogs decide to run off on an adventure – which they love to do!).
- Try to keep the list of things to do in a day to a minimum. I only have three things on mine at any one time. Three things I know I will be ABLE to get done in the spare time I have available. At the end of the day it feels good to cross them off, and I then add three more things for the following day.
- Set aside one hour a week for what I call the ‘Power Hour’. This is for all those little jobs you tend to put them off such as booking a car service, answering that invitation or returning a call.
- And lastly, when you feel yourself becoming overwhelmed I want you to stop, take a deep breath and say to yourself, ‘It’s ok … I have more than enough time to get everything done’. That one breath can change everything.
It’s now up to you to make a commitment to start decreasing the amount of stress in your life. I want you to remember that it’s the small, positive changes you make each day that have the biggest impact on your physical and emotional wellness in the long term. You don’t have to overhaul your life all at once, just one small step at a time is all it takes.
I would love to know if you find any of these practices helpful by leaving me a comment below. And if you’re wondering whether my coaching program could also help you feel better physically, decrease stress and prevent burnout, then please feel free to book a quick chat with me by clicking here.
Yours in Healing & Health,
PS. If you know someone who experiences neck pain and you think this article might help, please feel free to share it with them.
Often when we think of self care practices we automatically start imaging hours set aside for manicures, pedicures, facials and massages. And while these things sound lovely not many of us have the time to commit to these on a regular basis. But what if self care was actually simpler than that? What if you thought of self care as the small things you did throughout your day that make you feel better on an ongoing basis?
A few months ago I created a ‘Self Care Menu’ for myself that includes all those little things that help me feel more calm, centred and focused throughout my day, and I try and do at least three of them on a daily basis. Today I am going to share with you what my ‘Self Care Menu’ looks like and I’m going to encourage you to create one of your own:
- Lighting a candle while having a shower, rather than turning on all the lights.
- Setting my alarm five minutes earlier to do some deep breathing. This also stops my mind from automatically going into 5th gear and fretting about my to-do list for the day.
- Dry body brushing for a couple of minutes before I get in the shower.
- Slowly converting all my body and hair products to natural or organic.
- Closing the door while brushing my teeth.
- Closing my eyes and taking some deep breaths while the kettle is boiling.
- Giving my dogs a big cuddle before I go to work and when I get home.
- Listening to inspiring podcasts while I’m on my way to work.
- Buying some crystals and a potted plant for my desk at work, and at home.
- Drinking 2L of water a day.
- Placing my favourite positive affirmations and quotes on the wall above my workspace.
- Getting up, moving around and stretching every two hours.
- Spending my lunch times getting outside, talking to a friend or journaling.
- Sitting outside for five minutes when I get home in the fresh air, or playing with my dogs in the backyard.
- Preparing dinner slowly and mindfully.
- Pouring a wine and spending 15 minutes fully present and catching up with my fiancé once we are both home.
- Curling up on the couch, or in bed, and catching up on my favourite television series.
- Going to bed 15 minutes early to read a chapter of my book.
- Listening to a podcast or my favourite music while doing the housework.
- Buying fresh flowers each week to place on the dining room table.
- Buying fresh and organic produce as much as I am able to.
- Not setting an alarm on the weekends if I don’t have to be anywhere.
- Honouring Sundays as the day where we make no plans and just ‘go with the flow’.
- Spending quality time on the weekend with my fiancé – whether it’s curling up on the couch with a platter to watch the rugby, or heading out for a walk or swim with our dogs.
- Doing one thing on the weekend that is simply for me.
These are all small self care practices that I can very easily fit into my days without having to carve out huge chunks of time. They are simple, easy to implement and all nourish my body, mind or soul.
I truly believe it is the small things that we do regularly that have the biggest impact on our health and wellbeing in the long-term. It is so much easier to start small, and add things in one step at a time, than it is to overhaul your whole life all at once.
So, now it’s your turn! This week I want you to write your own ‘Self Care Menu’. Try and come up with ten things that you can implement into your days to start showing yourself a little more self-love, time and space. Once you are consistently doing these then you can add to your list over time.
I would love to hear what your favourite self care practices are, so please share them with me in the comments below. And if you have enjoyed this blog post then I’d love to be able to send my future posts straight to your inbox so you never miss one. All you need to do is click here (or on the picture below) and you’re on the list!
And as my way of saying thank you for your support, I will send you my eBook, ‘Breathe, Feel & Ask’. In this book you will find a simple technique that will help you begin to strengthen the connection between your mind and body. Plus, it’s a great little self care practice that you can add to your list!
Yours in Healing & Health,
PS. If you know of someone who you think would love to read this post then I would be honoured if you shared it with them.
If you are a client or friend of mine you will have heard me recommend this book many times over the last couple of months. There is a good reason for that! ‘Essentialism’ is a game changer and a book that will have you thinking about how you choose to live your life from the moment you pick it up.
Within his book Greg McKeown (writer, speaker and Harvard Business Review blogger) explores the one thing the majority of us seem to struggle with on a daily basis … time! How often do you wish you had more hours in the day to get everything done? How often do you feel overwhelmed by your never-ending ‘to-do’ list? And how often do you find yourself committing to something and then later regretting it?
“There’s a word for trying to do everything all the time. Madness!”
What I loved about this book is that it isn’t about time management. Instead it’s a book about mindset and consciously choosing how we want to live our lives. In today’s world we are all busy and over-committed, and yet we continue to say ‘yes’ to things without ever stopping to ask ourselves whether it is essential, important or how we want to be spending our time.
Within this book Greg McKeown provides three steps to help you work towards living a life of an Essentialist. These three steps are:
- Explore & Evaluate: How are you actually spending your time? I always ask my clients to think about how they want their lives to look, and feel, five years from now. Then I ask them to write down exactly how their life looks, and feels, today. I want you to do this now too. Think about the different areas of your life such as family and relationships, career, finances, health & wellness, and spirituality and make two lists. The other big question I always ask my coaching clients is (and I know this is going to sound morbid!), ‘if you know you are going to be lying on your deathbed tomorrow how would you have wanted to spend today’? Does the life you are living today look similar to the one you would love to be living? Or are they miles apart?
- Eliminate: This step is about saying ’no’ to those things that aren’t working for you, serving you or aren’t going to help you achieve your life goals. Let me give you one example that I have implemented recently. I was beginning to feel overwhelmed by the amount of emails I was receiving each day. When I sat down and thought about what I really wanted to achieve in the next year my answer (from a business point of view) was to build my coaching practice to full capacity, as I know it is what I am good at and the best way that I can help others. So I unsubscribed to everyone that wasn’t talking about how to build a thriving coaching practice. It doesn’t mean that I am not interested in what other people have to offer, it just means I am not focused on that side of things right now in my business. And you know what? When I am ready to implement what they are teaching I can always subscribe again. And until then I won’t feel so inundated by all the noise out there in our online world. So … what’s one thing that you can let go of today that isn’t serving you?
- Execute: This step is all about having the courage to say ’no’. Let me give you just a couple of examples. If spending time with your family at least four nights a week is important to you, and you get asked to be on a committee that is going to eliminate one of those nights what decision do you need to make? Or if you have committed to a yoga practice twice a week because it makes you feel good, but you get asked to take on an extra shift at work on one of those nights, what decision seems most important to you? Saying no is one of the most challenging things we are faced with. But I promise you that if you say it with grace, love and respect no-one will think any less of you.
“If you don’t prioritise your life, someone else will”
I think the hardest step of all is not just executing, but committing to execute time and time again. How many times have you looked in your wardrobe and decided that it’s time to have a clear out? So what do you do? You go through all your clothes, give away what you don’t wear or what doesn’t fit anymore, and you are left with just those clothes that look good on you and you feel great wearing. And you swear that you are going to keep it this way. Six months later … and again your wardrobe is full of clothing that you bought on a whim and never actually wear!
This is something that I talk to my clients about all the time. I don’t believe in trying to overhaul your entire life in on go. I encourage my clients to make one small positive change at a time. Once this becomes second nature to them, and they start to feel good and see the benefits, then we move on to the next thing. I truly believe it’s the small changes we make … and stick to … that make the biggest impact over a long period of time. If you’d like to have a quick 30 minute chat about how I can help you achieve this as well, then please feel free to book a time that suits you here.
So, now it’s your time to make a commitment to yourself. Are you tired of overcommitting and feeling overwhelmed? If so, then I highly recommend you read this book. I promise you won’t regret it. And if you have read this book I’d love to hear your thoughts or take-aways from it, so please leave me a message in the comments below.
Yours in Healing & Health,
PS. If you know of someone who you think would really benefit from reading this book then please feel free to share this post with them.