The constant thought reel running through our minds is so consistent (and persistent!), it’s all too easy to become consumed by our thoughts and not truly acknowledge them.


I lived in this state of non-awareness for a lot of my life. I took my thoughts as black and white facts and believed everything that came into my mind.


I never stopped to question my thoughts, their roots, or how they influenced my actions and behaviors.


When we’re in a state of non-awareness, we are susceptible to feeling overwhelmed or stuck, believing limiting narratives, and allowing negative thoughts to influence our actions and behaviors.



Think about it... when we have negative thoughts about ourselves we are more likely to feel pessimistic, shy away from new opportunities, and feel insecure and fearful in our relationships.


On the other hand, when we have positive thoughts about ourselves we are more likely to try new things with confidence, push ourselves outside our comfort zone, and show up fully and authentically in our relationships.


Unfortunately, when left unchecked, our thoughts are often based in the past or futurenot the present momentand more often than not, these thoughts are worrisome, fearful, and negative.


When our thoughts are ruminating about the past or the future, they tend to elicit low vibrational feelings like anxiety, doubt, and dread.


We have the power to stop negative thought patterns and the lower vibrational states that accompany them. We have the power to train our mind into new, more optimistic ways of thinking.


This is the power of our very own self-awarenessa tool everyone can hone and use to change their thoughts, and ultimately change their experience of life.


The power of self-awareness comes from separating ourselves from our thoughts and learning to become an observer.


The power of self-awareness is that we can begin to notice the thoughts that don’t align with our goals and greatest good and begin to practice new thought patterns and ways of thinking.


The power of self-awareness is that we can choose to consciously create our life, rather than allowing our worrisome thoughts to keep us in a lower vibrational state.


Whether you’re just beginning to notice your thoughts, or if you’re a regular observer of your own mind, here are some writing prompts that will help you to hone your self-awareness, recognize the power of your thoughts, and work towards creating change in your life.

Journaling Prompts

  • What is your relationship with your thoughts? If nothing comes to you right away, write about how you don’t know! You might be surprised where that leads you…

  • How do you speak to yourself? Is it with kindness? Compassion? Judgement? Ridicule? Simply observe and try not to judge yourself or your thoughts.

  • Did anything come up in the last question that you feel does not serve you (i.e. judgment, ridicule, etc.)? If so, what type of thoughts would you like to replace them with?

  • Is there a particular behavior or mindset you want to change? If so, think of a recent time when the behavior / mindset you're seeking to change came up in your life. What thoughts went through your mind before? During? After? For example, if you are looking to connect deeper with others and recently noticed yourself being distant and withdrawn when with friends, explore the thoughts leading up to, during, and after this interaction.

Want to dive deeper into your thoughts and beyond to create real, lasting change in your life? Join us for the Going Within Workshop!



IET, or Integrated Energy Therapy, is a form of energy healing that I personally received for the first time early last year. Up until that point. Reiki was the only energy therapy I was familiar with. I had some deep relationship healing that I was seeking treatment for at the time, and this had been recommended by a friend.


This therapy helped me clear energetic blocks that were tied to past traumas that I wasn't even aware of. I was so blown away at how this single session shed so much light (pun intended) on my subconscious thoughts that were contributing to my problems. With this knowledge I was given, I have been able to move past to higher levels of healing.


With little other experience, I decided to add this therapy to my toolbox and I got certified this past December.

What is it?

The principal objective of IET is to provide safe, gentle, yet powerful, support to release suppressed feelings, and the energy blockages they cause, from our cellular memory.


Releasing the blocks allows for self-healing on all levels (physical, emotional, mental and spiritual). IET uses a divine angelic energy ray to work directly with one’s 12-strand spiritual DNA to re-align and re-balance the body.


Once the energy field is clear and the body has become re-balanced, we find ourselves free of limitations to our good health, life purpose, prosperity and creativity.


How is it different from Reiki?

Both Reiki and IET are channeled energy therapies, but the energies each come from a different channel. Both use simple, gentle hands-on techniques and can also be done as distance sessions.


Both acknowledge that the body does the healing after the blockages in the energy field are released.


Each of these therapies require the Practitioner to be attuned by a Master, that is: having their energy fields expanded to accommodate the new vibration of energy being employed.


How can you benefit from a session?

IET can provide emotional, mental, and karmic healing by working on points in the body that (in energetic anatomy) have been identified as storing specific suppressed emotions.

This therapy can be used to go beyond the clearing phase to assist one to work on your higher purpose. Once you've cleared these deep energetic blocks, you can use your full creative resources to build the life, work, and relationships that you want.

If you are recovering from a physical/emotional disease or disorder, clearing and balancing your energy field can enhance, shorten and be the catalyst for your recovery.

During your session, you will feel a deep sense of relaxation and a gentle release of energy blocks with the support of the energy therapy practitioner. After treatment, many clients describe a feeling of deep inner peace, with insight, renewal, and strength to continue their healing process.

Since learning and practicing this new form of energy healing, I have been incorporating it into my Integrative Healing Sessions, along with Reiki and other techniques.


As always, I encourage you to schedule a free 15-minute consultation to discuss your journey and get you on the best treatment plan for your situation.

WE KNOW, 2020 is coming to an end.


If your social media feed looks anything like mine, then it's full of, "Things to leave behind in 2020" type of posts.


Usually, I am not a fan of New Years Resolutions. If you want to make a change for yourself, then make the change no matter the time of year.


And if you want to make a change for yourself, make it because you deserve the change, not because of societal norms that shame you into thinking you need to reinvent parts of yourself every New Year.


That said, these posts have got me thinking and I can get down with the idea of releasing whatever no longer serves me in order to make room for new higher vibes to come in.


So, here I am with my own list of what I'm ready to leave behind in 2020.


🔥The idea that I should "be" anyone or anything. I too often find myself feeling annoyed that I haven't fully embodied who I think I should be, or am hard on myself if I don't always naturally feel the contentment, peace, and fulfillment I seek in my life.


I want so badly to be something other than what I am in that moment instead of just giving myself room to be. Moving forward, I am choosing to give myself permission to feel whatever I feel, and to just be, no expectations attached.


🔥The word Should. Really, it's a weird and annoying word when you think about it. Should. Eck.


The word should implies a certain degree of judgment. I should do this thing I am not currently doing. What if I replace every should with I choose to? The energy of the sentence or statement completely changes.


In reality, our life is comprised of many choices. We all have the free will and ability to choose where we dedicate our time and energy. We can relish in this choice and recognize it's all ours to make. Isn't that more fun than should?


🔥Self-judgment. Goooooood lawd, am I ready to leave behind the tiny voice in my mind that whispers, "you're not good enough," and not-so-subtly compares me to others, but... guess what? That isn't really an achievable goal.


I have done a lot of work to release my own judgments, yet that tiny judge-y voice still perks up in my mind.


Rather than (ahem) judging my own self-judgment (quite the pickle I've gotten myself in here), moving forward I choose to acknowledge that letting go of old patterns and ways of being is a process.


I might never completely dispel the judge-y voice in my mind and that's okay. The awareness I now have around my self-judgement means I can make the decision to acknowledge and release the judgment, rather than getting swept away by it. That is a win.


🔥My protective walls. There is a part of me that is scared of being hurt by others. I don't want to leave this part of me behind--she is a part of me and I am working towards fully accepting all parts of myself.


I do want to listen to and love this part of me, and work towards taking down the walls she's built around my heart. Moving forward, I choose to acknowledge and love the part of me that feels scared, then openly give and receive love despite feeling scared.


Your turn!

✍🏼Write it out! Journaling is one of my go-to methods to release and better understand what's going on underneath the surface of my mind. So, what are you ready to leave behind in 2020? I invite you to write out your answers. Once you're done, safely burn the paper and envision yourself letting go of these things along with the rising smoke.

Want to dig deeper within to truly let go of all the is no longer serving you? Learn more and sign up for The Going Within Workshop, coming in February!