Are Your Thoughts Hurting or Serving You?

Your thoughts are powerful. They are the ultimate influence on your results because your thoughts influence your emotions, your emotions power your actions, and your actions create your results. If you are not seeing the results you want, then take a good look at your thoughts. If you are looking and do not like what you see because you know your thoughts are not serving you, it is time to give transcental meditation a go.

This may sound like a sophitsicated and highly technical term, but transcendental meditation is really just long for mantra work. Playing with mantras during meditation forces you to first notice your natural thoughts then challenge your mind to try on a new thought that serves you.

First, think of a mantra/affirmation that will do you the most good in the moment. Once you have your mantra, sit with it during your meditation by matching it to your breath. Here’s an example from my own personal mantra work…Suppose you are feeling alone/overly-independent, and have chosen the mantra: I am supported. As you breathe in, say to yourself, “I am”; then exhale out as your say to yourself, “supported”. Imagine the words written out in your mind vividly: the color, font, size of the words. I AM SUPPORTED. Meditate on each word, each syllable, each letter. Whenever you notice your mind starting to wander, gently guide your thoughts back to your breath and your mantra, carrying yourself back into the current moment once again.

Your mantra work can even continue after your meditation. Write the words down, post it any/everywhere. Let them work as a reminder of what you want your thought to look like. When you notice your thoughts reverting back to thoughts that you’ve already admitted do not align with who/where/what you want to be, gently (and I really mean be gentle with yourself here) bring your mind back to your mantra. Notice the shift in your thoughts effect your emotions, actions and results. It’s as sweet as that.

Here’s a free audio guided meditation from yours truly that uses mantra to invite in whatever you need right now: guided-meditation.mp3

You can always tune in to the Sunday Slowdown live on facebook/insta this Sunday at 7:07pm to play a bit more. Or hit me up if you want to play with something one on one.

Stay dope!


Why Go Guided

I like to think of guided meditations as a training ground for your personal practice. The guide is much like a personal trainer, but for the mind. It’s a privelege and a luxury when you find a guide that works for you (each one of course comes with their own flavor). It is beauitiful to have a personal meditation practice where you spend time alone, but to have someone lead the space for you is a blessing. Here’s the four key benefits to having guided meditations as an add to your personal practice:

Time Keeper: the guide observes the space and the time. If you want to commit to a 15 minute meditation, you can rest assured that the guide will have that piece covered.

🙅🏽‍♀️Distraction Breaker: the guide gives you cues to remind you to remain in the present moment by drawing your attention to your breath, movement, mantra, etc.

💆🏽‍♀️Reassurance Creator: the guide puts you at ease, removing any questions like, “Am I doing this thingy correctly?” You can learn tools from the guide that you can use in your personal practice as well, knowing that you are using the tool correctly.

🤝Accountability Partner: the guide puts your meditation on the calendar. You are meeting another person and will be more unlikely to drop that appointment. (This piece of course especially holds true when your guided meditation is in person). I challenge you to put your meditation practice on your calendar though (whether in person with a guide or going for a timeout on your own).

When looking for the perfect guide, keep in mind that your meditation time and space is sacred. Be mindful of those that you allow into your space to absorb/give energy. You have a say. If something doesn’t feel right then it probably isn’t. Keep searching till you find the one that does.

Here’s a free audio guided meditation from yours truly that uses mantra to invite in whatever you need right now (click the link below). More details on this style of meditation coming in tomorrow’s post.


You can always tune in to the Sunday Slowdown live on facebook/insta this Sunday at 7:07pm to play a bit more. Or hit me up if you want to play with something one on one.

Stay blessed!


When Your Mind will NOT Stop Racing

You have a million things to do and your mind is going at 100 miles per minute. Your heart starts to race it and your breath starts to shorten. What do you do?

The best thing to do when your mind is racing and will not stop is to give yourself a timeout. Here’s how to timeout effectively:

1. Out of Mind, On to Paper. First do a mass dump. You cannot carry everything on your own. Enlist your nearest journal and pencil to help with the load. Spill everything that is in your mind on to paper. Write it all down. It does not need to be formatted perfectly, does not need to make sense; just let it all out of you.

2. Take 5. Then give yourself 5 minutes to sit with yourself. You can set a timer or pick out your favorite 5 minute song. Notice your breath, how you feel, where you are right now.

3. A Girl’s Got to do what a Girl’s Got to do. After your timeout is up, take a look at your paper with all of your mind laid out on it. Proceed with what will have the most positive impact on your well being in this moment. Maybe that’s prioritizing your todo list and calendaring each item, or maybe that would be a nice, juicy nap. You decide because – well it’s your life. Do you, boo.

Just try it. You will notice a difference in how you feel.

The Best Meditation Advice…”DO YOU, BOO!”

The most common misconception about meditation is that it must look a certain way. When you hear the word meditation, your mind may create an image of a bald guy wearing a toga, sitting cross legged, repeating OM aloud. Accordingly, many people believe that in order to meditate, you must be sitting up tall with your eyes shut, not moving a muscle, in complete silence, hushing your mind, and for extremely long periods of times. If any part of this long list of dos and don’ts seems difficult to carry out, we naturally want to chuck the entire idea of starting a meditation practice.

But the wild thing is that all of the “requirements” listed above are only options/suggestions. Your meditation practice does not need to look the bald guy’s or any other particular way, and can very well change from day to day.

To clarify: You do not have to be sitting, your eyes can be open, you can add in movement with your breath, you can meditate to music or chanting, and your meditation practice does not have to be very long at all.

In all, there’s SOOO many ways to practice, so I encourage you to switch it up! Get fancy with it and combine a couple options and see what jives with you.

During the Sunday Slowdowns we have been talking plenty about different types of meditation practices (there’s so many!). The Sunday Slowdown will take a slight shift as we talk more about using mindfulness to achieve our goals through The Mindful Glow Up. I will continue the discussion on different ways to meditate here on this blog daily – YES, DAILY (starting next week). Follow along to get your daily dose!

Stay Curious!

❤ Jess