6 Simple Ways to Cultivate Gratitude & Banish Stress

Gratitude 3Have you ever noticed that some people seem to have a positive attitude regardless of what’s happening around them?

Like most of us, these are folks that appreciate the good times.

AND, they also seem to be able to transform the negative and focus on the positive in the face of negativity, challenge, and conflict.

They see the good in difficult people, they look at challenges & mistakes as opportunities for growth, and they appreciate what they have, even in the face of loss.

As a result, these individuals tend to be much more capable of handling the daily stressors that life brings their way!

WHY? I believe it’s because of their perspective that EVERYTHING that happens to them is something to be grateful for.

Would you like to increase your capacity for optimism & gratitude?

Would you like to maintain a more positive attitude in your life, even in the face of significant stress?

Fortunately, an attitude of gratitude CAN be cultivated with a little practice!

Here are a 6 simple ways that you can cultivate gratitude and banish stress:

Look for the Gifts

Every single experience that life offers has something to teach you, even if it’s what’s NOT to do next time! At bare minimum, you can walk away feeling grateful for knowing what doesn’t work. 🙂

Beyond that, there are always other gifts to be found as well.

For example, with a little practice & intentional self-awareness around when you are feeling stressed out by life, there are some simple questions you can ask yourself to transform a dis-empowering perspective into an optimistic, grateful attitude such as:

  • What’s the gift for me in this experience? (my personal favorite!)
  • What lessons am I learning that are of positive benefit to me?
  • What core values are missing (either on my part or someone else’s part) that need to be place next time?
  • What wisdom can I gain?
  • What can be done differently next time?

Basically, instead of “judging” the situation as good/bad, right/wrong, etc… you are “assessing” the situation so that you can learn and grow from it!

This attitude alone can greatly reduce stress and will definitely make you feel more grateful for the experience. Not only that but it’s a success mindset that will bring you MORE of what you desire!

Keep a Gratitude Journal

Consider writing about all that there is to be grateful for at least once a day in a gratitude journal.

You can even ask yourself the questions listed above to help you see the gifts in anything that didn’t go well and then document the lessons you’re learning in the form of gratitude!

One of my favorite things to do is to mentally picture everything I did throughout the day and find something to be grateful for in each experience.

I then write that down and now I have a beautiful book of good memories to reflect back upon! 🙂

Avoid Comparison & Self-Judgment

Let’s face it. We ALL make mistakes.

AND, the sad thing is that many people have a tendency to compare themselves to others and to judge, criticize, or blame themselves for their lack of “progress”.

Unfortunately, this is a very closed-minded approach because it’s not considering all the gifts, lessons, and wisdom that you are gaining! Not only that but if you’re beating yourself up, you’re going INCREASE stress and probably be pretty pessimistic.

If on the other hand, you regularly follow the previous recommendations for fostering gratitude & optimism, over time and with practice you’ll start to find more ease and grace showing up in your life.

AND, as you become more flexible, flowing, and open-minded in your perspective about your daily stressors, your life will start to flex, flow, and allow with ease too! 🙂

Practice Restorative Yoga for Stress Relief

In 15 minutes or less & with very little props or set up required, you can relax deeply & reset your nervous system with one of my favorite poses for managing stress!

Legs-Up-The-Wall (Viparita Karani)

yoga-legs-up-wallBenefits: Reduces swelling & fatigue in the legs, reduces low back pain by sending fresh flow of blood & oxygen to the pelvic bowl/hips/low lumbar, naturally addresses hypertension, & greatly reduces stress by stimulating the relaxation response in your nervous system.

Instructions:
1. Bring one end of a yoga mat or the edge of a thick blanket to rest along the edge of a wall.
2. Sit on the floor on the end of the yoga mat or edge of the blanket with one shoulder near the wall & your thighs parallel to the wall.
3. Roll down onto your elbows & back as you swing your legs up the wall.
4. Flatten your back by kissing your belly into the spine & make sure your tailbone & buttocks are not lifted off the floor (move slightly away from the wall to ensure this if need be).
5. Keep your legs straight but relaxed & bring your arms to rest out to your sides with the palms face up.
6. Close your eyes (you may place a sandbag or scarf over the eyes to help you go inward) & take several long, slow breaths.
7. Allow yourself to let go & relax deeply for anywhere between 5 – 15 minutes (it may be helpful to set a timer!).
8. When done, bend your knees toward your chest & roll to one side.
9. Take your time getting up by taking in several more deep breaths in & coming back to a seated position when you are done.

Do Not Practice This Pose If:
You have a hiatal hernia
You are menstruating
You are more than 3 months pregnant or at risk for a miscarriage
You have sciatica pain

Use Essential Oils for Gratitude & Stress Relief

There are several essential oils that can be highly beneficial for providing relief from stress! My suggestion is to choose the ones that smell or make you feel best. Everyone is different and gratefully, there’s an essential oil to suit anyone’s needs!

The oils that have been shown to provide stress relief are as follows:

lavender, lemon, ylang ylang, bergamot, grapefruit, geranium, frankincense, & marjoram

In addition, the following blends that I LOVE & use regularly have also been found to be helpful:

Focusing Blend (InTune), Joyful Blend (Elevation), Calming Blend (Serenity), Massage Blend (AromaTouch), & Grounding Blend (Balance)

My absolute favorite & TOP recommendation from all of the above is the Grounding Blend, also known as “Balance”. I simply apply 2 drops a day topically* to either the back of my neck or the pads of my feet.  🙂

*NOTE: Please test for skin sensitivity & dilute with a carrier oil if necessary!


Jess Bonasso, otherwise known as The Self Care Goddess, empowers women & busy professionals to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

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How to Cleanse Your Life With Forgiveness

Are you finding it difficult to create what you REALLY desire?

Is it difficult for you to let go of expectations for how things should look?

Do you sometimes find it difficult to truly forgive yourself & others?

If you answered yes, you may find it helpful to cleanse your life through the practice of FORGIVENESS.

How can cleansing & forgiveness help you create what you desire?

According to the Vacuum Law of Prosperity, it is stated that “nature abhors a void”.

Learning to let go of things, people and relationships that no longer serve you can be hard, but once you do it, it has the power to cleanse negativity from your life & opens you up to a flow of good that can come your way.

Forgiveness is a great way to practice the art of letting go but at times, it can be difficult to truly forgive our self & others!

To help you more readily find forgiveness, I’d like to share a self-care ritual that I’ve found to be personally helpful.

First, it’s important to note that forgiveness is more likely to happen when the following core values, qualities, or characteristics are in place:

DESIRE, CURIOSITY, CLARITY, WISDOM, GRATITUDE, COMPASSION, EMPATHY, ACCEPTANCE, NON-JUDGMENT

With these qualities in mind, there is a very simple forgiveness ritual that you can engage in (daily, weekly, or as needed) which is as follows:

  1. Identify the people (this could be yourself or someone else) & experiences in your life where lack of forgiveness is keeping you stuck & holding you back. Ask yourself the following questions:
    • What is it costing you not to forgive?
    • What are the benefits you’d receive if you could let go & move on?
    • What do you really want to experience?
    • What’s currently missing from that experience?
  2. Write a letter or empty out loud about how you feel about this situation (does NOT need to be in person) & then ask yourself the following questions:
    • What am I meant to learn from this experience that’s of positive benefit to me?
    • What core values, tools, or resources am I learning that will be of benefit to me going forward?
    • How can I actually be grateful for this experience as a tool for my growth & transformation?
  3. If another person is involved, imagine stepping into them (at a soul level) for a moment to experience what they were going through or feeling at the time & ask yourself the following questions:
    • What were they feeling & experiencing at the time that might’ve driven their thoughts, words, & behavior?
    • What percentage of how they felt actually had anything to do with you personally?
    • Are any of these feelings a mirror for how YOU were feeling/acting at the time?
  4. Next, consider your role in the experience & ask yourself the following questions:
    • Is there anything you could’ve done differently to prevent the situation at hand?
    • What needs to happen (within YOUR control) in order for you to forgive & move on?

Believe it or not, this level of curiosity about the situation at hand fosters ALL the qualities & characteristics of forgiveness! Not only that but it can be incredibly cleansing to learn, to grow, to evolve, & to find gratitude in anything painful that you’re experiencing.

Is it easy to go through this process every time?

No, sometimes it’s not but if you practice as much as you possibly can to find the benefit & the good in EVERY situation that comes your way, you’ll experience more forgiveness (and all the qualities that come with it!) in your life.

The consistent void that you create with a consistent practice of forgiveness will not only cleanse your life but it will also eventually lead to more prosperity & abundance! 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

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Why Self-Care Actually Leads to Abundance

Did you know that a dedicated practice of self-care can actually lead to more abundance?

abundance - jianiteo websiteApproximately 10 years ago (before I even knew about the Law of Attraction, manifestation, and abundance), I suffered from a very unhealthy habit known as “self-sacrifice”.

I was good at “giving to others” but not so good at “receiving for myself”.

As a result, I was stressed-out, burnt-out and energetically depleted more often than not.

AND, because I wasn’t consistently taking care of myself, I wasn’t able to foster, build, and grow the energy I needed to attract what I wanted with ease.

As I started to learn about the various energetic laws of the Universe, I realized that by NOT taking care of myself I was inadvertently blocking abundance from coming into my life!

Did you know that there are actually spiritual laws of the universe that aid us ALL in manifesting and attracting what we desire?

AND, did you know that the practice of self-care can greatly enhance this ability?

Over the years, I’ve learned a lot about these energetic & spiritual laws and found that there are 3 main components of abundance that must be considered for a person to manifest with more ease and grace.

To help you learn how self-care can actually lead to abundance I’d like to share with you these 3 main components of abundance that I’ve learned, which are as follows:

  1. Your ability to receive. This represents your willingness to receive abundance with gratitude and grace (instead of resistance and unworthiness). With this ability in place you are energetically telling the Universe that you are “worthy” of abundance instead of resisting it’s efforts to bring you what you desire. For example, if someone gave you a compliment, a gift, or a monetary offering would you accept with gratitude and grace? Or would you feel resistant to accepting that gift because you’re worried that the other person wants something in return. Or concern that the compliment, gift, or offering they are giving you is “too much”?
  2. Your ability to build & sustain. This represents your ability to foster, build, and grow any abundance that comes your way. Without this level of self-discipline in place you are energetically telling the Universe that you only want abundance if it’s “easy”. Although manifesting and attracting CAN be easy, it often requires at least some amount of dedication, desire, and effort on your part to for the Universe to know that you are not taking your abundance lightly. For example, are you squandering the abundance (whether it be time, energy, or money) you attract thoughtlessly? Or do you have a schedule, a budget, an investment plan, or a practice of self-care & discipline that helps you build and sustain any abundance you’ve received?
  3. Your ability to reciprocate. This represents your ability to reciprocate and give back others in some way. It also represents your willingness to give back to yourself! It’s important to note that this does NOT need to be immediate reciprocation upon receiving abundance, but rather something that allows you “to pay forward” the abundance you’ve received at a future date and time to a future recipient. This gift could be in the form of time, energy, or money and because the Universe abhors a void, this willingness to pay it forwrad can make you more magnetic to future forms of abundance that come your way.

When we practice all 3 of these components regularly in our life (as it relates to our time, our energy, or our money) it becomes much easier for us to manifest and attract what we desire!

So, why does self-care actually lead to abundance?

First, a self-care practice meets all 3 of the components related to abundance so that you can manifest with more ease and grace!! Here’s why:

  • Self-care represents your willingness to receive your own self-love, health & harmony into your life.
  • Self-care can be a daily/weekly/monthly practice of self-discipline that represents your willingness to foster, build, & grow that self-love, health & harmony.
  • Self-care is the ultimate gift you can give to yourself because it represents your willingness to reciprocate and give back to yourself.

With all of the above in place, not only will you feel great about yourself, your health, AND your life but you will also be activating the Law of Attraction with a much higher vibration and frequency in place!

Which of course, is what leads to our ability to manifest and attract with EASE. 🙂

Second, self-care is nurturing and “feminine” in nature, which is greatly needed to balance all of the “masculine” energy (“doing”, taking action, prioritizing,  etc..) we as humans need to employ in order to meet our daily tasks, priorities, and obligations.

With women especially, operating in our masculine energy all the time can be highly draining and exhausting. A regular self-care practice offsets all the energy we’re putting out and refuels our body, mind, & spirit, allowing us to be more feminine in nature AND even more effective when we do need to be in our masculine energy!

AND, this feminine energy is what allows to just “be” in the moment more easily, helps us go with the flow, has an energy of “allowing” (vs. forcing), and it encourages creativity which are ALL huge components to attracting abundance with more ease!

Third, self-care = self-love, which is considered to be the highest frequency and emotional experience available to us as humans.

In fact, love also vibrates at the same frequency as gratitude which ties in to our ability to “receive” more readily the gifts that each life experience brings.

Not only that, but self-love has the ability to heal old emotional wounds, allows us to have more compassion and patience others, and is ultimately what will result in a change in our external world.

WHY? Because your external world is always a reflection for what’s going on inside. Remember, according to the Law of Attraction, “like attracts like”. 🙂

To see if self-care actually can lead to more abundance for YOU (whether it be more self-love, prosperity, health, happiness, joy, etc…!), consider implementing the following:

  • Pay attention to your willingness to 1) receive, 2) build/foster/grow, and 3) reciprocate in ALL areas of your life for a period of 1-2 weeks. If you find that one of the 3 components is regularly NOT in place, create and implement a simple self-care ritual that will foster/build/grow that missing area for a month and see what changes.
  • Notice how much time you spend in both “masculine” and “feminine” energy mode to see if there’s an imbalance. Free up some time in your schedule so that you can incorporate more “feminine” energy activities (i.e. these would be activities that energize, inspire, delight, empower, or allow you to be more creative!) to balance out all the “masculine” activities that you engage in.
  • On a scale of 1-10 (with 10 being extraordinary), rate how much you LOVE yourself. If it’s less than a 10, determine the #1, simplest thing you could do to create change in that area & turn it into a self-care practice for ONE month.

At the end of one month, notice any new forms of abundance that arise in your life as a result of these changes! 🙂

If you’re diligent with these recommendations, you’ll likely notice a difference in how you’re feeling AND how you’re attracting.

Imagine… how much easier would it be to manifest, attract, and create what you desire if you truly loved your self, your health, & your life?!

Self-care is the answer. 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

Like us on Facebook View our profile on LinkedIn Follow us on TwitterView our videos on YouTube

 

Are Your “Strength Tanks” Running on Empty?

strengthHave you ever had a really low, dark, or frightening time in your life?

If yes, I’m sure you remember how difficult it was to go through that experience. Maybe you lost faith, felt dis-empowered (or worse!), or you just simply stopped believing in yourself.

Do you remember how exhausting that felt?!

More than likely, it depleted your “strength tanks” greatly (i.e. by lessening your confidence, courage, persistence, faith, commitment, etc…) until those reserves were running on empty.

AND, at some point, I imagine you were finally able to “warrior-up” & pull yourself through!

What possessed you to dig deep, deep beneath the depleted strength reserves you possessed during that dark time of your life?

To help you learn how to dig deeper (than you ever thought possible) when your “strength tanks” are running on empty, I’d like to share a personal story with you.

About two weeks I decided to go on a hike in the mountain wilderness, along with my faithful sweet corgi pup.

Along the trail, I was faced with the potential for my very own death.

When I had set out, the temperature was already well above 80 degress (in the mountains, this is considered HOT!). The incline of the trail was sharp and steady.

Quickly, I worked up a sweat.

Sadly, shade was infested with vicious hordes of mosquitos that constantly buzzed and bit through both the long-sleeved shirt and long pants I wore.

I reminded myself that a higher altitude would yield fewer mosquitos and pressed forward on the trail, pausing to take my first leisurely rest around 90 minutes later.

Finally, the altitude was high enough that shade yielded true relief. Mosquitos were non-existent so I rested there for awhile.

A very short time later, I started to feel funny in a not-so-funny way. In less than 5 mins I started experiencing all of the following:

  • My body felt over-heated.
  • My breath was shallow.
  • I felt weak.
  • No amount of water was cooling me off.
  • My handy travel peppermint essential oil bottle was EMPTY.
  • I simply couldn’t cool down.
  • I started to feel dizzy & disoriented.

Never having felt this way on a hike before, I knew it was important not to panic. I focused on my breathing. I ate a carrot stick or two to even out my sugar levels. I drank lots of water.

Finally, I started to feel better & decided to head back; however, after only 30 minutes I over-heated again!

This time, the disorientation hit me hard and the shade I was in was inundated with mosquitos. I couldn’t ground myself, I panicked, and then I felt the biggest fear I’ve ever felt in my life well up in my solar plexus.

I was afraid I might pass out (or worse!) on the trail!

After all, it was just me & my 1 1/2 year old dog on the trail. Not. A. Soul. In. Sight. Me panicked. My dog unprotected.

It took me a few moments to realize that in order for me to overcome this predicament I I needed to dig deep into strength reserves that had been compromised by heat exhaustion.

In that moment, it literally felt like a matter of life and death. I knew had to “save” not only my dog’s life, but my own.

I realized fully that the only way I would come down that mountain was to step into “warrior” mode.

To do that, I had to “warrior-up” and “suck it up”, buttercup.

In that shining moment of personal responsibility, I insisted on taking back control of my physical exhaustion and became committed to rising above the panic that was gripping my heart.

In that moment, I tapped into strength reserves I thought were non-existent.

Determined, I stood up, focused on my breathing, and put one foot in front of the other

My intuition told me to start eating the celery I had in my bag (somehow I knew it would cool me from the inside out).

By the time I arrived at my car, I felt like a warrior that had survived battle but I was greatly energized by my ability to get down the mountain.

The battle I won had actually been with myself.

And in that moment, I felt stronger than I’ve ever felt before.

So what’s the moral of the story?

For me personally, it was a lesson on strength, faith, commitment, persistence, determination, grit along with a few other lessons I’m walking away with:

  • I can learn from life’s ups & downs.
  • My unwavering commitment to myself & my belief in myself will get me through.
  • If at first I don’t succeed, breathe deep, course-correct, & try again!
  • I’m stronger & more courageous than I give myself credit for.
  • Life is worth fighting for.
  • My loved ones are worth fighting for.
  • I am worth fighting for.
  • “Warrior” energy gets things done.
  • Celery is my new hiking snack of choice!
  • Make sure I have peppermint essential oil in my backpack for cooling on hot days. 🙂

I know I could come up with even more lessons if I tried, as I’m sure you could too in a similar circumstance!

Just remember, there’s so much that’s of benefit to us from the low, dark, & frightening times of life.

AND, the next time an experience has YOU feeling low, dark, or frightened remember the following:

You are stronger than you think.

Simply decide what you’re most committed to in that moment and “warrior-up” through the actions that you take. 🙂


Hands on HeartJess Bonasso, otherwise known as The Self Care Goddess, empowers others to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

Like us on Facebook View our profile on LinkedIn Follow us on TwitterView our videos on YouTube

How to Be of Service Without Self-Sacrifice

Most of us have heard the saying “give unto others as you would have done to you” but how do you know when the gifts you give to others are no longer serving you OR those you are trying to serve?

 

Early on in my business as a self-care & soul guidance coach, I learned some important lessons about giving TOO much of myself.
When I first started seeing clients, I desperately wanted to provide them with the best service I could render.

 

I knew the importance of good customer service and there was a part of me that believed if I bent over backwards to take care of my client that it would result in happier clients, more referrals, and greater financial prosperity!

On one hand, my desire to be of service was greatly beneficial to me because it taught me all the best ways to take care of my clients.On the other hand, I was so focused on my desire to be of service that I said “YES” far more often then was healthy, which resulted in me sacrificing myself more often than not.

Fortunately, this experience helped me better understand the difference between self-sacrifice and self-care!

It also taught me the importance of setting boundaries with my time, energy, and money.

Whether you have clients of your own or just friends and family in your life that you are offering your gift of service to, there IS a way to offer even GREATER service than you do now without the self-sacrifice!

To help you provide service that takes care of BOTH you and others, here are a few simple recommendations to create service-based results that are WIN-WIN all the way around:

  1. Only offer your gift of service from a place of  joy and true choice. Offering a service that you “have to or feel “forced” to offer is going to make you feel angry, bitter, or resentful will only set up everyone involved for failure. As a general rule of thumb, offer up your time, energy, and commitment to things that feel joyful, light, and free of resistance.
  2. Take time to consider the ripple effects if heaviness or resistance is present. If necessary, ask for time to think about the level of time, energy, and commitment that will be needed to provide the service you desire. Also, consider delegating, de-committing, or delaying the task to another time to make things feel more joyful, light, or free for everyone involved.
  3. Take responsibility for the decisions you make. If you don’t like the outcome of something, consider how the choices and decisions you make might prevent it from happening next time.
  4. Avoid over-committing yourself.  Jam-packing your schedule full of commitments will drain you of your energy, create emotional discontent, and make it more difficult to render the service you desire.
  5. Prioritize, reorganize, and adhere to your schedule daily so that you can focus only on the most important things, one thing at a time.
  6. Refuel your energy stores regularly. To keep from feeling depleted, exhausted, or overwhelmed by your commitments say “YES” to yourself by setting aside regular, consistent time for self-care, downtime, hobbies, creativity, exercise, etc… Not only will this recharge and make you more effective in the service that you’re rendering but it also keeps others from taking advantage of you.
  7. Load-balance energy-fueling and energy-draining activities throughout your day and week to prevent burnout.

Of course, there are many unique and different ways to provide service without sacrificing yourself.

In addition to implementing some of the above recommendations, you might also want to consider what this might look like for yourself by asking yourself the following questions:

  • In what ways have I sacrificed my health & well-being to take care of others?
  • What has this cost me?
  • How could I prevent this kind of self-sacrifice in the future in a way that’s WIN-WIN for all involved?

Going through this process will help you determine ways to take better care of yourself while still providing the service you desire.

I hope you’ve found this helpful and if you have other ideas or ways to provide service without self-sacrifice, please share in the comments below! 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

Like us on Facebook View our profile on LinkedIn Follow us on TwitterView our videos on YouTube

108 Ways to Practice Self-Care

Self-care 1What does self-care mean to you?

After empowering my clients to love them self, their health, and their life for almost 8 years now, I’ve found that self-care is different and unique for everyone.

Sadly, some consider self-care to be selfish or the lowest priority on the list amidst all the daily responsibilities, commitments, and distractions.

In fact, self-sacrificing tendencies happen to be the #1 ego fixation or compulsion that show up in my clients, resulting in self-inflicted bitterness, anger, and resentment that poisons their relationship to self and others.

Worse, I’ve worked with many who are so disconnected from themselves that they don’t even know what energizes, fuels, and inspires them (qualities that I consider to be prerequisites for what could be considered self-care!).

It’s not until these clients realize that self-care is actually the #1 thing they can do in they life that will not only bring them all that they desire, but it will also allow them to show up and contribute to the world from a place of fullness (vs. emptiness and drain).

Not only that but self-care is what allows us to take back control of our self, our health, and our life in a complete and whole  way! 🙂

To give you ideas of what self-care could look like, I want to share 108 ways to practice self-care that just might completely change your life!

 

108 Ways to Practice Self-Care

1.    Practice gratitude daily
2.    Spend time in nature
3.    Drink lots of water
4.    Set boundaries with your money, time, & energy
5.    Eat a well-balanced, healthy diet
6.    Fuel & energize your body consistently
7.    Exercise regularly
8.    Learn from setbacks & mistakes
9.    Take time for downtime or meditation
10.    Practice breath work
11.    Eat lots of organic fruits & vegetables
12.    Recycle
13.    Gently speak your truth
14.    Ask for help
15.    Practice generosity
16.    Nurture & soothe yourself when hurt
17.    Be willing to receive
18.    Grow your own garden
19.    Paint your cares away
20.    Dance like no one’s watching
21.    Play & have fun
22.    Let yourself putter
23.    Do things just for the joy of it
24.    Draw or doodle
25.    Journal
26.    Set intentions for your day, week, month, year, & life
27.    Get a massage
28.    Learn to say no
29.    Carry snacks with you
30.    Take a hot bath
31.    Disconnect from the hustle & bustle
32.    Take a nap if you need it
33.    Watch a funny movie
34.    Sing or listen to music
35.    Meet or call a good friend just to hang out
36.    Write poetry
37.    Do a cleanse
38.    Use essential oils for health & well-being
39.    Get a babysitter
40.    Have a date night
41.    Spend time at the beach
42.    Spend time in the mountains
43.    Go camping
44.    Read a good book
45.    Find a hobby or craft project to work on
46.    Go to the park & swing on a swing
47.    Take photos for fun
48.    Listen to or read personal development books or programs
49.    Practice creative visualization
50.    Assess your progress after every setback AND success
51.    Go for a walk
52.    Take a vacation
53.    Sit in a hot spring pool or tub
54.    Face your fears
55.    Buy yourself flowers
56.    Let go of clutter (environmental & emotional)
57.    Nurture, love, & heal your inner child
58.    Drink herbal tea
59.    Shield yourself from negativity
60.    Immerse yourself in positivity
61.    Practice tai-chi, qi gong, or yoga
62.    Set up email rules
63.    Unsubscribe from newsletters
64.    Manage your time effectively
65.    Work smart (vs. hard)
66.    Take leisurely drives
67.    Make a bucket list
68.    Brighten up your wardrobe
69.    Book a healing session
70.    Hire a coach
71.    Spend time reconnecting with family
72.    Create affirmation cards
73.    Create a vision board
74.    Pay it forward
75.    Smile & be nice… just because.
76.    Practice mindfulness
77.    Actively listen to yourself & others
78.    Make love
79.    Laugh out loud
80.    Spend time with your pets
81.    Get enough rest
82.    Go for a hike in nature
83.    Cuddle or hug someone
84.    Remove what no longer serves you
85.    Celebrate your successes
86.    Turn off the T.V. & the news
87.    Take a break from social media
88.    Have fun with cooking
89.    Surround yourself with loving, supportive people
90.    Re-decorate your office or your home
91.    Schedule ALL life activities into your calendar, including self-care!
92.    Go for a bike ride
93.    Know your strengths & core values
94.    Embrace & transform your imperfections
95.    Put yourself first (instead of last)
96.    Go inward for guidance
97.    Surrender to the unknown
98.    Stop comparing yourself to others
99.    Practice unconditional love
100.    Take risks
101.    Reduce/eliminate animal products & processed foods from your diet
102.    Forgive yourself & others
103.    Stand up for yourself
104.    Take time to feel & identify your emotions
105.    Be of service
106.    Walk or lay in the grass with your bare feet
107.    Sit in the sun for a few minutes every day
108.    Determine your life’s purpose or deepest desires

Now that you have a clearer sense of what self-care looks like, feel free to expand upon this list!

The number of ways to practice self-care are limitless and totally unique to you, your likes, your interests, etc…

In addition, anything that fuels, energizes, or inspires you is fueling in nature so pick something that meets one of these criteria.

AND, if you’re not sure where to start here’s a hint:

Start by doing something brings you JOY! 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

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How to find sweetness in your bittersweet…

Shauna Niequist | Bittersweet: Thoughts on Change, Grace, and Learning the Hard Way

Do you sometimes find the sadness and difficulties in life hard to bear?

Wouldn’t it be great if you could find and appreciate the sweetness in your bittersweet?

Unexpectedly, I lost a dear friend and sweet goddess sister this week, reminding me of the bittersweetness that life sometimes has to offer.

You see, this dear friend of mine was given a prognosis of cancer with 6 months left to live over 2 years ago.

Amazingly, over the past 2 years I watched this amazing woman defy the doctors’ prognosis and heal herself of cancer!

I also watched her fall in love and find someone who cherished and adored her. In fact, their wedding was scheduled for this coming May.

About a week or so ago, my dear friend posted on her cancer blog that she was finally cancer free, happier than she’d ever been, and that the next time we’d be hearing from her was with the announcement of her wedding.

The last thing I expected was her passing.

Sadly, in less than a week of her last post her compromised immune system brought her down with pneumonia. Fighting for breath, she was admitted to the hospital where the doctors found an inoperable tumor on her lungs and within 3 days she passed.

This unexpected turn of events really rocked and shocked me.

On one hand, I am mourning her loss. Deep moments of grief and sadness have come over me. On the other hand, I have extreme gratitude over her being in my life and being able to spend time with her the last few moments of life on Monday before she passed.

I am also grateful to her husband for making the last year and last few moments of her life sacred and precious (by the way, they married the Friday before her passing!).

Upon leaving her room on Monday I left a goddess charm with her. On the back of the charm were the words “Your life is a sacred journey”.

Ahhhhh, yes. These words have been all I can think about this week.

The more I reflect, the more I realize that the legacy that we leave others, the lessons we pass on, and the empowering ripple effects we have on the world is what living a sacred life is all about.

It makes me want to be a better person.

My dear friend did that and now it’s my turn to do the same, so that I can honor her memory.

That same day at 4:44 pm I posted a tribute to my friend on Facebook, reflecting the impact she’s had on my life:

“This physical world has lost a sweet angel today.
To my dear, sweet friend! You will be forever in my heart, my soul, and my DNA.
Thank you for gracing me with your goddess energy, your grace, your wisdom, your lightness of being, and your presence.
Because of you I am a better woman.
Your elegance, compassion, humility, willfulness, intention, presence, surrender, and commitment to truth will inspire and motivate me to greatness for years to come!
I gladly receive these gifts you’ve given me and promise to nurture them within myself each day through my own spiritual practice.
Thank you, sweet sister.
I have seen through you what it means to be in love and in service, walking a path of truth and surrender.
I hope when my time comes I will be cherished, adored, and loved as much as you, dear friend.
You are pure goddess energy now and free to fly!

This tribute and my commitment to live a sacred life in her honor is what helps me find the sweetness in my bittersweet.

And so to you, dear reader, I’d like for you to consider for yourself the answer to the following two questions:

What can you do to welcome in sweetness when life hands you the bitterest of lemons?

And, how can YOU live your life as a sacred journey?

Be careful. The answer to these two questions just might make life your sacred and sweet. 🙂

A simple solution for working through ANY life challenge!

What you resist“What you resist, persists.” ~ Carl Jung

 

I never really understood this famous quote by Carl Jung until I finally learned the hard way back in 2007.

After attending a mind-blowing week of self-exploration and discovery led by Brandon Bays, the creator of The Journey (a powerful form of cellular release therapy), I discovered for the first time what my primary core fixation and blind spot was that had been controlling my life up to that point.

 

It was at that event that I realized my deepest core wound and self-saboteur was FEAR (specifically, fear around safety and security).

 

Up to that point in my life, this fear had caused me to rely heavily on everyone and everything outside of myself.Over time, this had resulted in a habit of dependency (followed by one disappointment after another) whenever my external needs weren’t being met.

 

I literally did not know how to feel safe and secure on my own!

 

When I finally saw how this fear had been playing out in such a negative way, I naively made a commitment to abolish this fear from my life, not realizing that my focus on resisting and rejecting this fear was actually going to manifest itself into MORE challenges to come.

 

In the 2-3 years that followed, this focus of attention inadvertently created more fear-based challenges in my life (leaving my corporate career of 13 1/2 years, starting my own business, getting divorced, struggling to support myself financially)!

 

Although I can look back now on these experiences with gratitude over all that I learned, it took me awhile to realize that in trying to abolish fear I was actually creating MORE fear.

 

“Where your attention goes, energy grows.” ~ James Redfield

 

Through additional self-discovery and personal growth work, I finally learned the hard way that there was ONE simple way for me to work through any life challenge that arose.

 

Resistance vs. Relief

 

Having found out the hard way that resistance of fear was futile and actually prevented me from finding solutions to life’s challenges, I decided to focus instead on what I really wanted, which was RELIEF from fear!

 

To help me redirect my focus in a more empowering & positive way, I set out to identify what would provide me with relief from fear.

 

What I came up with was a list of qualities and core values that were missing, which were as follows:

 

  • Acceptance, that fear is necessary & beneficial to have in my life as a catalyst for my growth!
  • Wisdom, that fear was something I could learn & benefit from!
  • Gratitude, for the lessons that fear could teach me about what I really want to experience in life!
  • Confidence, to know that I have what it takes to work through anything that comes my way even when fear is present!
  • Courage, to stand in my power despite my fear!
  • Strength, to take action from a place of empowerment vs. fear/worry over what could go wrong.
  • Perseverance, to know that sometimes working through fear & challenge is a process that doesn’t happen overnight!
  • Trust,  or “surrender” to the unknown & that which I cannot control!

From here, I began focusing my attention on these qualities by practicing alignment through my daily actions, thoughts, & spoken word.

In a short period of time, I realized quickly that by focusing on what would bring me relief instead of the fear itself, I was more magnetic to wonderful life experiences where I finally felt the relief from fear that I truly craved and desired!

So how can YOU transform any life challenge that comes your way?

Here are my recommendations for success:

  • Identify what you are resisting in the challenge that’s before you (i.e. what you do NOT want to experience)
  • Clarify what specifically will bring you relief from that experience
  • Focus consistently your actions & attention on what will bring you relief

There you have it! A simple solution for working through any life challenge. 🙂

AND, whenever you’re unsure of what “relief” looks like for you, consider any one (or more!) of the following common ways to find relief:

  • Do something that brings you joy
  • Take action to implement what will most relieve your resistance
  • Do something creative or artistic that inspires you
  • Take time out for yourself to refuel & recharge
  • Engage in a self-care ritual that nurtures you
  • Spend time with positive, supportive people
  • Think positive thoughts as much as you possibly can

Every time you seek relief, you will alter your energy to a higher frequency and vibration which ultimately will attract more relief into your life! 🙂

The #1 Thing That Will Re-Ignite EVERYTHING You Do!

Wouldn’t it be great if there was just ONE thing you could do to light up EVERYTHING in your life?!

Self Love

For most things in life, a “quick” fix is usually not the right solution. We are complex human beings and transformation is usually something that needs to occur on many different levels.But what if you could make your transformation easier by focusing on just ONE area to start?

More importantly, what if making a change in just this ONE area of your life had a positive ripple effect on EVERYTHING you do?!

Would this make it easier to focus your efforts? Of course it would.

To simplify your focus & re-ignite everything you do, I believe there is ONE thing that will make the biggest difference, which is as follows:

SELF-LOVE

Why would focusing on SELF-LOVE re-ignite everything you do?!

Because pretty much everything you’ve ever created in your life is driven by the thoughts that you think, the emotions that you feel, and the actions you take!

Think about this for a minute.

Each experience you have in life is affected by your thoughts, vibrations, and emotions. Feelings such as judgment, anger, shame, sadness, regret, etc… vibrate at a lower frequency. As humans, we have a tendency to be our own worst enemies, which leaves us operating at a lower vibrational frequency until we can learn how to love ourselves!

AND, because “like attracts like” this means when you are feeling a lower vibrational feeling, you will magnetize people and experiences that are similar to your vibrational frequency. In other words, your environment is a reflection of how you feel inside.

Fortunately, one of the highest vibrations available is that of LOVE (along with enlightenment, peace, joy, compassion, etc…).

So… to re-ignite EVERYTHING that you do, simply become a vibrational match to SELF-LOVE. 🙂

Will this truly work? The only way to find out if becoming a vibrational match to SELF-LOVE re-ignites everything you do, simply challenge yourself over the next 30 days to:

  1. Practice SELF-LOVE as much as you possibly can!
  2. Make decisions based on what feels good, nurtures you, or inspires you!
  3. Pay attention to the ripple effect that your actions have on your life!

I’m willing to bet that EVERYTHING in your life is enhanced when SELF-LOVE is present. 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

Like us on Facebook View our profile on LinkedIn Follow us on TwitterView our videos on YouTube

How to Re-Ignite & LIGHT Up Your Life!

Ignite Your PassionDo you feel stuck, like you are drifting through life without direction?

Do you wonder what it would be like to love yourself more completely without judgment, shame, or regret?

Would you like to take better care of your health and your life?!

If you’re like me (i.e. human), there’s always room for improvement in your life. This is not because you’re a bad person or just can’t get it right, but because the very nature of human existence is change and evolution.

Ironically, change is something we tend to resist for many reasons – fear, safety, security,lack of self-esteem, etc…

That being said, change is also the thing (when embraced) that could re-ignite and LIGHT up our lives!

So, if you answered yes to even ONE of the questions above, I’m curious…

What would it take for you to step outside your comfort zone? To change what’s not working? To truly love your SELF, your HEALTH, or your LIFE?!

To help you figure this out, I’d like to offer up some personal recommendations that I have found very helpful for re-igniting & LIGHT-ing up my own life when needed.

My recommendation is an 8-step process that works as follows:

  1. Determine where you are NOW. On a scale of 1-10 (with 10 being extraordinary), measure your satisfaction in each of the following areas:
    • SELF (representing your mindset, your opinion of yourself as a person, your mental or spiritual health)
    • HEALTH (representing your satisfaction with your physical, emotional, or financial health)
    • LIFE (representing your satisfaction in life as it relates to your hobbies, your passions, your purpose, or your creativity)
  2. Determine what’s missing. In each of the 3 areas, write down what’s missing. This represents what you really desire!
  3. Determine what’s possible. For everything that’s missing or that you desire, write down all the possible ways you might bring that thing into fruition.
  4. Set intentions. For each area, choose the ONE new action you could take or ritual you could implement that would make the biggest difference in each area. TIP: Choose actions and rituals that are believe-able (to yourself), realistic, and enjoyable. The higher your belief that you can accomplish this action or ritual and the more enjoyable it is, the more likely you are to succeed!
  5. Create an agreement. Make a commitment to yourself to implement the action or ritual you have chosen. Create time in your schedule and schedule it! Make it a priority to create change in your life and set the intention to embrace the journey along the way. Outline what you will do if you get off track and imagine how good it will feel once your goal is accomplished!
  6. Assess your progress. As you work and play toward your goal, assess your progress by checking in regularly to ask yourself questions that will help you transform setbacks into success. What works? What doesn’t work? What can you do differently as you move forward or when you make mistakes?
  7. Be patient. Accomplishments rarely occur overnight. Be prepared to course-correct when you fall off the wagon or make mistakes along the way. This is a normal part of the process and there are many lessons, gifts, and wisdom that can be gained from these setbacks! Use these lessons and this wisdom to help you get back on track.
  8. Celebrate your successes. Along the way, celebrate the small wins and successes you have. When you accomplish your final goal, celebrate the end result! Reward yourself for a job well-done. Honor yourself with self-talk and self-motivation that’s kind and loving in nature!

There you have it! 🙂

If you’re serious about creating change and you’re really ready to re-ignite and LIGHT up your life, I encourage you sit down and spend an hour going through the steps outlined above.

Would it be worth the one hour you spend today getting clarity on how to create change if the end result re-ignites and LIGHTS up your life?!

If you’re like me, the answer is a resounding YES! Try it for yourself and let me know how it goes. 🙂


 

Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to LOVE them SELF, their HEALTH, and their LIFE!

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to LOVE your SELF, your HEALTH, and your LIFE, be sure to follow me on social media! 🙂

Like us on Facebook View our profile on LinkedIn Follow us on TwitterView our videos on YouTube