Tag Archives: breathing

Renew Your Energy with 15 Self-Care Actions

The stresses we encounter in day-to-day living can take a toll on our energy reserves.

Consider a few examples: watching too much television or listening to the world events on the news. These situations can invoke fear responses and become energy drains.

When we feel heavy, a little self-care can help us restore our vitality and energy. If you have been feeling a bit low or are in need of a boost, it may be a great time to do some of these self-love activities to help you stay balanced and resourceful.

15 Renewal Exercises

Two Friends on Chair Lift

  1. Spend some time in nature with a friend going for a walk or an outdoor excursion. Talk about things for which you are grateful.
  2. Practice some deep breathing. As you exhale, imagine your body releasing any sadness or grief. As you inhale, welcome in love and universal wisdom.
  3. Go on a media diet. If you find yourself watching too much television or news, put yourself on a media diet or fast. If you want to stay current, try reading the headline articles in your local newspaper or read the news online instead. By reading the news online, you can learn about current events in 10 or 15 minutes a day versus the hours that you may spend watching television.
  4. Learn something new. Get with a friend who has a skill you would like to learn, or schedule a class in something you are interested in.
  5. Make something. Creative energy always helps us feel empowered!
  6. Volunteer some time to help a friend or a cause that you find meaningful.
  7. Pets are naturally healing. Spend time with pets or animals. Take them for a walk, or give them some extra attention.
  8. A Tree's Healing EnergySpend time in nature’s healing energy, such as going for a swim, walking through a forest, or spending time in your garden.
  9. Learn a “healing or helping” skill. Then share it!
  10. Start a new hobby in an area that interests you, or you feel would make you happy.
  11. Free up some energy. Clean out your closets, and give things you no longer need or have outgrown to those who may want or need them.
  12. Write a story or a poem, and express something you value or feel is important.
  13. Invite a few friends over and teach them something you know that you feel would be fun, inspiring, or helpful.
  14. Fix something that is broken, or give an item a new and refreshing look.
  15. Let someone know you care! Write to a friend or send them a thoughtful, free e-mail card. A two-way conversation is even better! Just pick up the phone and call someone you have been thinking about. You may find they have also been thinking of you.

The Ripples of Creativity

We have learned from Alana that when one individual takes a creative action, it ripples through the whole and helps everyone. The more reactive energy we generate contributes to a downward spiral that is easy to get caught up in.

May any or all of these 15 self-love, self-care action tips spark your imagination and help you feel better and lighter! As we support each other in becoming lighter, our perceptions can begin to see a brighter and more loving world.

—Kirk VandenBerghe

Dealing with Self Judgment? A Meditation for Moving Into a Resourceful and Non Judgmental State

We are often told it is not good to judge others.

The guilt or shame we feel when we do can turn into negative self judgment.

We can get caught in a mental loop where we begin judging our judgments.

This state can create an emotional dam causing mental reactions that keeps us from accessing a creative state of authenticity where we have access to our inner wisdom and guidance.

The following self guided meditation can be read aloud and recorded. Be sure to include pauses between the paragraphs for reflection. Use The Heart Meditation as a guided meditation to help create a healthy emotional state where judgment transforms into a much more creative awareness: discernment.

Heart Meditation

Heart MeditationLay down or sit quietly with your hands on your heart.

Allow whatever feelings you have to rise to fuller consciousness.

Whatever your feelings are, allow yourself to have them and to just be with them.

Allow whatever is present to be present.

Take a few moments to feel them fully and allow your feelings and emotions to rise to the surface.

As you move into this feeling state remind yourself you are safe to feel what is within you, for what is within you is there to guide you. Your feelings are always valid. Your feelings hold keys to open doors that will free you from fear and self-limitation.

Connect with Your Breath

Windy FieldLike the wind blows across an open meadow and bends the seeding tassels of grass, take a moment to connect with the movement of your breath.

Now, as you inhale, allow your breath to open and feel it move deeper and deeper within your body.

As you inhale deeper with each breathe imagine you are also breathing in a beautiful radiating light.

Know this comforting light holds useful information that you will soon realize along with the essence of compassion.

Compassion for all that you are currently feeling and have experienced in the past.

Breathe in Light and Information

Radiant LightThis benevolent and comforting light is relaxing to your emotions. As you gently and deeply breathe in light and compassion you are beginning to feel a sense of tolerance and deep relaxation.

This state is connecting with your innate senses and your intuition. You are simply gaining greater clarity as this light filled information guides you to a practice of self-care.

Now you are able to remember multiple ways to create and invite self-love. You remember what it is like to nurture and love yourself just as you would any loyal and trusted friend.

The safety you feel is creating a space that allows old limiting thoughts or beliefs to float freely away from your essence…floating and rising into the distance.

Take a moment now to sense a growing new found freedom that can change your reality for the better.

Find a Magical Key

A Key to WisdomThis freedom has the ability to allow judgments to transform into discernments. Any reactions to the judgments you have held onto in the past are presenting keys that unlock a door where discernments are easily realized.

Simple ways to self nurture that help you create life with ease and magic easily emerge from your inner light.

With your breathe, you inhale a deep sense of self-love and any left over limiting judgments easily release from your physical body.

  • You easily release fears from the past.
  • Your easily let go of any fear of the future.
  • Fear you have held onto for lifetimes no longer makes sense to hold and dissipates until it is gone.

Guided by light, you now know all fear that you have held and stored has gently left and moved beyond your field creating space for new realizations.

You are now able to discern your deep innate inner needs and the values you hold dear to your heart.

Visit A Moment in Time

A moment in timeIn the minutes, hours, and days ahead the essence of your purpose will shine brighter.

Imagine a moment in time where you are free to do whatever you please while trusting the guidance of your  inner self. In this moment you realize your purpose both in your inner and outer world.

It is delightful to know that whatever excites you and allows you to thrive is possible.

Take a few moments and feel and sense what you might do, how you might be, and what you may have as you fully express authenticity and divine purpose.

Notice how all of your senses are involved. One by one your senses easily bring an image to focus that reveals your full, sparkling, light-filled essence. This is an aspect of who you really are!

Now trust that at any given future moment you can express from this newly realized light filled essence.

Spend time and look at yourself. Imagine your light filled essence as it speaks to you in a clear voice. What might it say? What words might flow from your true love-filled self.

Notice the words and how they guide you to a deep understanding of your unique individuality, your loving purpose, and why you choose to be in this world at this time in your life.

Experience Clarity

Creating ClarityA sense of clarity allows you to learn from situations you have experienced in this life. You can easily find additional keys as you need them to open any closed doors that appear in your future. Whenever a door appears that is closed as you open it you are able to connect with your personal power. Your keys always help you open doors to abundance, and help you realize new and powerful possibilities.

Now it is time to draw all you have realized, discovered, and remembered while on this journey into your heart. You know you can trust your mind’s ability to grasp this information and use it in the most useful ways.

This heart and mind wisdom will always instinctively know how to balance and remain fully accessible. You’re a beautiful blend of your higher and true self and the person you feel yourself to be.

Pause for a moment or two. Allow your heart to recognize the desire of your mind that wants to help you learn and discover what is most important.

Take another moment or two and pause again. Witness as your mind realizes the wisdom of your heart and its ability to guide you to what you value most…what is most dear to your authentic nature.

Embrace Heart and Mind Harmony

Moving into the heartNow take another moment to experience again your heart and mind in harmony.

As you inhale and exhale your breathe gently assists you to awaken present and clear minded from this compassionate and light filled state.  You awaken refreshed and alert, ready to continue your day.

It is comforting to know at any time you wish your body and senses will lovingly help you remember the knowledge gained during this state of expanded awareness.

Now, slowly count from five to one.

Five: You feel the connection to your body and the room where you are laying of sitting.

Four: The outside world is more apparent as your attention moves to your surroundings.

Three: You gently open your eyes and look around you.

Two: With mental clarity, trust, and courage you are now able to discern what is your highest and best choice in any given moment.

One: You are now fully awake, aware, and ready to go about your day with clarity, peace of mind, and a happy heart.


You may also enjoy reading Alana’s answers to questions others have about self judgment and judging others.

To learn more about heart mind balance, visit > Explore Alana’s Answers on the Power of Discernment

Winding Your Clock by Coming To Your Senses

Question: Hi Alana, for the last 6 yrs my family and I have been facing great trouble. I live with my parents, a young brother, my wife and my two daughters.

My family’s status has gone in steadily decreasing order. All the wealth we had accumulated has been lost. We don’t feel mentally and physically good.

Today we have nothing left to spend even if someone becomes ill. The whole family depends upon my earnings. I don’t know what to do. I feel helpless. Do you have any advice? Chandan

Answer: Dearest, Chandan. Thank you for your beautiful question.

Pocket Watch - Wind Your ClockDo you remember the type of clock that you wind up?

At first it ticks faithfully and tells the time accurately, but then it eventually winds down.

Perhaps all of your challenges have you feeling somewhat wound down.

Alana would like to encourage you to find ways to wind up your clock. These methods do not need to take much time and they do not need to cost any money. The richness and abundance of the universe always envelops you.

Does the Beauty of Nature Awaken Your Heart?

Here is a question. What things spark, awaken, and warm your heart? For many, it is the beauty of nature. For others, it is coming to their senses: taste, smell, touch, sight, and sound. You do not need to fully wind up your clock through a “big event.” You can begin with just the first click of winding your clock. Perhaps there are twenty or so clicks for each winding revolution, and perhaps it takes five or so winds to fully energize your clock. Still, a single click is a beginning…is it not?

If you like, close your eyes and allow yourself to take a deep breath in…hold for a moment…and then slowly breathe out. Continue with a few more deep, relaxing breaths. As you come into awareness of your breath, allow your attention to move up to your heart. Sense the area of your heart. Can you feel the peace there? If not, can you go deeper until you find the peace that is always there? Even when our lives are in chaos, we can move our attention to our heart…sensing deep within…and allow a remembrance of a still peacefulness that always exists within.

If it is comfortable now, place your hands on your heart. Continue to breath slowly. As you breathe in, imagine you are bringing in the light of love, the light of spirit, the light of kindness. As you breathe out, imagine you are releasing stagnation, heaviness, worry, fear. Breath in light…hold for a moment…release that which used to be stuck…is flowing now…as you are aware of your heart.

Winding Up Your Clock

Lavender BloomingNow, let us ponder what might click your clock.

What is the most beautiful flower or other fragrant object in nature you have ever seen? Can you remember a sense of the colors? And can you smell this object of beauty? How many clicks does your clock wind up?

What is a taste that you enjoy? In your imagination, can you taste it now—even a little? Or a lot? Does it make your mouth water? Imagine you are tasting this now. How many clicks does your clock wind up?

You do not need to wind your clock all at once. You can wind it one tick at a time and whenever you wish. Notice how easy it is to wind one click at a time. Even the sense of a gentle, refreshing breeze on your face can click your clock.

Is there a sound you love? Perhaps it is music or even a sound in nature. Can you pretend that you are hearing it now? You do not need to “really” hear it. You can simply imagine as if you can hear it and receive a sense of the sound. How many clicks does your clock wind up?

Is there a texture you cherish? The feel of a certain animal’s fur, a stone’s surface you enjoy, or the skin of a favorite fruit? Can you feel it now? How many clicks does your clock wind up?

Coming To Your Senses

Sight. Smell. Taste. Sound. Feeling.

Coming to your senses.

When you awaken your senses—come to your senses—you wind your clock. It just takes one click at a time.

It can only help you to feel fulfilled within when you shift your attention from your stresses and problems to that which awakens your senses. When you do so, you begin to create a positive energy within and you release old, unneeded energies. You wind up your clock. As you do so, this positive energy will continue to further wind your clock. You might begin to wonder how soon it will be before you begin to notice things that evoke your five senses and wind your clock even more, and without any effort on your part. Isn’t it curious how you can build a positive, hopeful energy within and that energy attracts more of the same?

Like attracts like. You attract what you want by first filling yourself up with energetic essence of what you want. Then you can both better move toward what you want and attract to you what you want.

See if you can enjoy learning to focus within; focus on what inspires you, awakens your senses, and lifts your heart. Click, click, click.

Continue to practice-play with directing your five senses to what makes you smile and laugh and feel hopeful. Wind your clock. Allow yourself to be filled with positive, light, loving energy. Wind up your clock. Build energy. Click, click, click.

Expressing Kindness

pic-holding-senior-hand-in-kindness-2Would you like to practice making eye contact with others? You don’t have to stare. When it feels appropriate to you, simply smile at others for a moment. Give them some of your light, some of your love. It will not deplete you. Whenever you give love and light, you will receive what you just gave tenfold or even vastly more. Expressing small acts of kindness can change your world.

When you feel needy, give what you need. When you start to feel more peaceful—sometimes for no apparent reason—allow a smile to emerge. When you start to feel more joy, and you will, share it with others. When patience arises naturally in situations that used to cause discomfort, allow yourself to sense your breath and notice the inner source of that patience. When you notice a gentleness and ease moving through you, put your hands on your heart and express thanks in your own ways.

Your heart is expansive, vast, limitless. When you awaken your heart by winding your clock, you open doorways to infinite possibilities.

Would you like to find opportunities to share your light? Or look for ways to share your love? Or notice ways to inspire others?

See if you can enjoy bringing yourself back to these energies of light, love, and inspiration. Trust that as you light the pathway for others—even in the very simplest and most humble ways—your own path will illuminate. Certainly, you will then attract to yourself the beauty that resides within.

Thank you for your question, Chandan.

— Alana

Developing Your Intuition – Learn How to Balance Your Mind & Heart

Here’s a question we received regarding our intuition training course that helps with developing intuition.

Kirk VandenBerghe provides insight into balancing heart and mind.

We hope you enjoy this Q&A session.

Jennifer: I really need help with the “heart” aspect. My main challenge at the moment is identifying when I’m “in heart,” and knowing how to open up to my heart and its intelligence. I’ve read the six steps to intuition in your “Developing Your Intuition” eBook and have done it a few times, but I feel like I’m a bit off the planet when I do this; out of touch with reality.

Are there certain indicators that can let me know when I’m really coming from a heart space, as opposed to a head space or a “needy” space? My biggest challenge is to identify this so I can manifest what my heart really wants, not what I think I want in my head. I get so confused.

The Flower of Intuition Blooms from Fallow Ground

Kirk: I love how you phrased, “…open up to my heart and its intelligence.” Entering altered states of consciousness and the subsequent shift in really will really help.

Love your “head.” It just wants to help. When you ask a question and your mind provides an answer, just thank that aspect of your being for its contribution. Mind is used to being the provider of answers.

Love all aspects of your being that seem to be “needy.” You have needs and wants and desires. Allow them to exist. Give them space to be. (Not space to run your life…space to be.)

My suggestion is to give yourself permission to play with learning to develop your intuition. See if you can play with temporarily setting aside the important questions in life, like what your heart truly wants. Instead, begin with play and keep things fun and light.

Act “As If” You Can

Learn to run through the first five “Developing Intuition” steps quickly:

  1. Grounding
  2. Centering & Releasing
  3. Affirming
  4. Aligning
  5. Asking

Don’t worry about doing these steps perfectly. Just pretend that you can do them quickly. Act “as if” you can. After some practice doing the first five steps slowly, you’ll be able to do them in one slow, deep breath in…and out…

Then you can finish the sixth step of “receiving” as you once again breathe in…

Breathe in the answer. This is your receiving.

Here are some example areas of life where you can play:

  • When your phone rings, sense the energy and ask yourself who is calling. Your receiving (the sixth step) is what you guess as the answer. See if you can let go of having to get the “right” answer. Just enjoy noticing what you receive.
  • When you see an email message from someone, sense the energy of the message and ask what they’re writing about. Your receiving (again, the sixth step) is what you feel is the answer.

Intuition and Breathing

As Natural As Your Breath

The first four steps are about dropping down into a resourceful state of consciousness. Then your intention is engaged on the fifth step when you form your asking. Your awareness is engaged in your receiving. Asking and receiving are as natural as breathing in…out…and back in…

By playing with asking and receiving in areas of life that do not hold for you strong significance, you can bypass the fears of success and/or failure, along with many other beliefs about possibility, capability, deserving, meaning, etc.

Again, when your mind offers an answer, note it and express your gratitude for having a mind that is responsive. Don’t scold your mind. It’s just trying to participate and help. If you like, invite your head to join in the adventure of developing intuition.

What If My Head Just Makes It Up?

Now I will address the essence of your question by rephrasing it: How do I know if what I receive is really intuitive information from my heart or just something my head made up? My answer is that the difference is often very subtle. There is a difference, but the distinctions are often quite fine. Don’t let that discourage you. Again, see if you reframe the work of intuitive practice into play.

Start moving through the first five steps quickly…ground, center, release, affirm, align…ask…receive…

As you play, you will begin to notice how your receiving operates. For example, I have great confidence when I see an inner movie that appears a little above eye level and slightly to the left. It has a yellowish color tone (I have no clue why). Through practice (play), I’ve tested what I’ve received and have been able validate the information as accurate. What preceded this ability for me was having a lot of fun making intuitive guesses and noticing my experience.

Intuitive Development Through Play

Engage Your Five Senses (and Beyond)

My example above of seeing an inner movie is primarily visual, but any of our senses can be utilized to intuitively receive information. After you ask…sense…listen…watch…feel…even taste and smell for information.

The kinder you are to your mind and its desires—your beautiful ego—the more these energies of your being will relax and enjoy the sixth step of receiving. You can’t force your mind be quiet.

For example, if you try to shut up an inner voice you’ll probably be using an inner voice! The more you enjoy the first five steps, the quieter your mind will become. The more happy and relaxed your mind, the easier and more natural your receiving will be.

This is heart-mind balance.

Relax Into Receiving

If you like, invest time in playing each day. If you do, you will find that your “guesses” become more accurate. You will build confidence and self-trust. As you grow, you will know when to ask the “bigger” questions that you feel are more important. You’ll build confidence that when you ask…you will receive. Perhaps that’s how the universe works. You will receive. You cannot not receive.

See if you can relax about of how, when, and where you will receive. See if you can relax about what you will receive.

Drop down into your intuitive state. It’s a wonderful state in which to live in. That’s the first four steps. Then…ask (step five)…and…receive (step six)…

There you go, Jennifer. I hope you enjoy the process.

Jennifer: Thank you, Kirk! That was really helpful, and I’m excited to continue practicing and playing. I know that there’s wisdom in side of me (somewhere… 😉