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A Soulistic Approach, Cottonwood Heights, UT (2026)

12/29/2025

At the end of the year I always feel pulled in 2 directions - Looking back & reaching forward. So before reaching forward... I want to look back.

I am inviting myself to slow down, reflect and recognize the quiet growth that has taken shape. I will not close 2025 with pressure, but with perspective.

Here's the thing about growth... It rarely looks the way we expect. Sometimes becoming your next self means doing less, saying no more often and finally releasing what you have outgrown.

As the year wraps up, I've been thinking less about resolutions and more about reflection. Instead of asking, what will I achieve next year? I've been asking, what did I become this past year?

I think one of the things I have realized this past year and really just these past couple months is that peace is more valuable than productivity. Becoming isn't about radical change. It 's about consistent alignment, small steps, subtle shifts, tiny moments of courage... that add up to a quieter kind of confidence.

So before I start planning my 2026 goals, I am taking a moment to honor the self that got me here. That's where real transformation begins.

Before I reset, I want to reflect ...
-What lessons from this year surprised me the most?
-What did I let go of and what space did that create?
-Who have I been becoming even when no one noticed?

I will do a quick 5min year end review. No pressure, no overthinking, just a quick reset to acknowledge what's real. Before I look ahead, I feel it's worth noticing what this past year taught me.

Do it with me! Grab a pen and open up a notebook... Ask yourself these three things-

❤️ What are three things I'm proud of this year? Big or small, progress counts.

❤️ What are three things I've released? Think about what you stopped carrying... old expectations, people pleasing, self doubt.

❤️ What are three things I want to carry forward? These are the practices, relationships or mindsets that made you feel most alive.

And that's it! No spreadsheets, no guilt, no slogans- just honest reflection, because clarity doesn't come from doing more - it comes from pausing long enough to see how far you've already come!

12/01/2025

How is it December already?!?!

December's meaning represents unity and trust. A divine connection with success in all areas of life, as well as, challenges and commitments.

Here are some personal questions for reflection this month:

❄️ Where are you as we complete the end of the year?

❄️ Take a moment for yourself in this place where you are... take a personal and professional inventory of what you set out to do at the start of 2025 and what you've achieved.

❄️ Make note of what you've learned along the way. This marks movement and creates a range of experiences and abundant growth you'll use to take further action

December is...

🎄 A time of completion, of winding down what has been in motion

🎄 A time for an intimate connection with self and those in your inner circle

🎄 A time for celebration - holidays, festivals, parties

🎄 A time for planning and creating the year ahead

🎄 A time for transition from fall energy to winter energy

Remember the winter solstice is on Sunday, December 21st. It marks the shortest and darkest day of the year in the northern hemisphere.

Each year, the winter solstice falls a few days before Christmas. This isn't just a coincidence. In fact, there's a deeper meaning and symbolism found here. The spiritual and energetic significance of the winter solstice is multilayered, but the most direct relevance is that symbolizes the birth of the sun... which in Christian beliefs also represents the birth of Jesus.

The birth of these higher beings at this time of the solstice was symbolic of the birth of the spiritual sun and light within each of us. And in Christian belief, it is symbolic of being close to the Creator, as we are all his children.

Winter solstice is a metaphor for life and humanity, love and hope.

11/21/2025

Now that we've talked about 13 healthy habits, let's talk about how to incorporate them and stick to them.

Incorporating these habits doesn't mean overhauling your life overnight. It's a step-by-step approach.

Don't be disheartened if progress seems slow. Celebrate each victory, no matter how small and don't beat yourself up over occasional slip-ups. With time, patience and persistence, these healthy habits will become part of your daily routine, leading to a healthier and happier you.

If you are worried about sustaining the momentum of your new habits, here are some keys to developing and maintaining:

❤️ Set clear goals: perhaps you're aiming for a certain number of hours of sleep each night, incorporating regular exercise or making healthier food choices... having specific targets can help you keep motivated and focused on your goals.

❤️ Support from others: whether it's joining a fitness class, enlisting the help of a workout buddy or seeking guidance from a nutritionist... Having a support system can provide the necessary accountability and encouragement to stay committed to your goals.

❤️ Anticipate challenges: you might be dealing with cravings, finding time in your busy schedule or overcoming feelings of self-doubt... Having a plan in place can help you navigate these challenges and stay consistent in your pursuit of healthy habits.

Developing healthy daily habits may take time, dedication and determination, but their positive impact on your body, mind and emotions is well worth the effort.

So start with tiny, sustainable tweaks, build momentum and commit to a healthier lifestyle for a happier and more fulfilling life.

You deserve it.

11/20/2025

Day 13 of 13 Healthy Habits

13. Carve Out Time for Self-Care

We often regulate self-care to the back burner. However, making time for yourself can contribute to long-term mood elevation, reduced anxiety and better physical health.

Self-Care isn't about spa days or indulging in treats. It's about taking time to do activities that nourish you both emotionally and physically.

What you consider to be self-care will be unique to you. It can range from reading a book, engaging in physical exercise or enjoying a cup of herbal tea in silence.

Setting aside even 15 minutes is a small investment of time that pays large dividends in your overall well-being.

11/19/2025

Day 12 of 13 Healthy Habits

12. Practice Gratitude

Gratitude is more than a feel-good buzzword. It's a habit that has been shown to improve mental health and overall well being. Setting aside time each day to acknowledge what you are thankful for can shift your focus away from what you feel you lack towards appreciating what you have! This simple act can lower stress levels, improve sleep quality and even boost your immune system.

Whether it's thinking a colleague for their help or simply appreciating a sunny day, the act of practicing gratitude can be a quick, effective way to bring positivity into your daily life.

11/18/2025

Day 11 of 13 Healthy Habits

11. Take Micro-Breaks

Micro-Breaks are short, planned pauses, usually lasting no longer than five minutes, taken throughout the day to divert attention from monotonous or demanding tasks. Incorporating micro-breaks into your daily routine can help alleviate mental fatigue and enhance focus.

Step away from what you are doing to stretch, look out the window or breathe deeply. By allowing your brain to reset, micro-breaks contribute to greater productivity and less long term strain on your mental and physical well being.

11/14/2025

Day 9 of 13 Healthy Habits

9. Practice Mindfulness

Mindfulness is a powerful practice that can reduce stress, improve mental health and promote overall wellbeing. Dedicate a few minutes daily to mindfulness practices.

You can find guided sessions on youtube or there are many apps available. These short sessions will include meditation and simple breathing exercises to anchor you to the present.

If you are looking for something more in depth, reach out to me for a personal or small group sound healing session with a CertifiedSiund Healer.

I also know an amazing breathwork facilitator, if you are interested in a breath work session.

11/13/2025

Day 8 of 13 Healthy Habits

8. Spend Time in Nature

Nature has a remarkable ability to nurture our minds and bodies. Spending time outdoors and connecting with nature can improve cognitive function, reduce stress and boost overall mental health.

Get outside as often as you can, preferably several times a day. Whether going for a hike, taking a walk in the park or simply sitting in a garden immersing yourself in nature is the goal.

11/12/2025

Day 7 of 13 Healthy Habits

7. Adopt a Growth Mindset

Keeping the brain active and engaged enhances its functionality and can delay cognitive decline. For example, devoting just thirty minutes a day to reading can have long term benefits for your brain health and stress reduction. Reading stimulates our minds, enhances cognitive function and reduces stress levels.

Another example is engaging in new hobbies. Hobbies are not only enjoyable, but also beneficial for stress reduction. Whether painting, playing a musical instrument or gardening, they provide a healthy outlet for your feelings.

11/11/2025

Day 6 of 13 Healthy Habits

6. Socialize with Friends and Family

Humans thrive on social connection. Building and maintaining positive relationships can provide a sense of belonging and boost mental health and longevity. By prioritizing quality time with family and friends, engaging in meaningful conversations and participating in social activities, you can enhance your mental and emotional wellbeing.

Prioritize face to face interactions. Join clubs, attend workshops or simply engage in regular catch-ups with loved ones. If you feel disconnected from your people, reach out and ask to make plans. It's okay to ask for what you need.

11/10/2025

Day 5 of 13 Healthy Habits

5. Limit Screen Time (or at least be mindful of it)

In today's digital age, it's all too easy to become consumed by our screens. Excessive screen time can lead to eye strain, disrupted sleep, and an increased risk of obesity. Taking regular breaks from screens and engaging in other activities -like reading or spending time outdoors is essential.

Set aside specific times for non screen activities every day. Opt for blue light glasses or use screen filters in the evening.

If you work long hours on a screen... Remember to follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds.

11/07/2025

Day 4 of 13 Healthy Habits

4. Stay Hydrated

Water is essential for the proper functioning of all body cells, tissues and organs. Drinking enough water maintains body temperature, aids digestion, lubricates joints and flushes out harmful toxins.

Try to drink at least 8 cups (64 ounces) of water daily. More if you are active or live in a hot climate. If you don't like the taste of plain water infuse it with natural flavors like cucumber or lemon.

Personally, I give myself set times to have consumed a certain amount of water. By noon, if I haven't had 2 of my water bottles, I gulp it down. 😉

A Soulistic Approach

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