Collective Blog

Bloating. This is a symptom that you probably have experienced at least once in your life and are familiar with. The discomfort when we experience bloating is real, and this can affect our ability to take part in social gatherings or even go to work. The question that comes up is, how do we beat the bloat? Remember that bloating is just a symptom, and is usually a small part of a bigger issue. So if we want to beat the bloat, we have to determine where the bloating is coming from.

Now what causes bloating?

1. Low stomach acid or inadequate digestive enzymes: Our bodies require stomach acid and digestive enzymes to digest our foods thoroughly, as well as absorb the vitamins and nutrients obtained from those foods. With inadequate stomach acid, we can’t break down our foods thoroughly, which can cause those foods to be fermented in the gut; exacerbating bloating, gas, and other abdominal symptoms. 
2. Dysbiosis: Our gut microbiome is the community of microorganisms that live in our digestive tract. This gut microbiome needs to be in balance for our bodies to function optimally. If we experience an overgrowth of particular microorganisms (ex. yeast) or lose some of our beneficial bacteria, this can cause dysbiosis to be present. If we do not have an optimal gut microbiome, this can cause inflammation in the digestive tract, affect the integrity of the intestinal lining, and contribute to abdominal symptoms such as bloating.
3. Food sensitivities: Food sensitivities can cause poorly digested foods to move through our digestive tract and trigger an immune mediated response. This response can increase inflammation in the digestive tract and contribute to bloating.
4. Small intestinal bacterial overgrowth (SIBO): SIBO is a digestive condition that involves the presence of bacteria in the small intestine, which can increase fermentation and cause gas, constipation, diarrhea, and bloating. 
5. Altered mind-gut connection: Our mind and gut talk to one another consistently, and therefore influence each others’ functions. When we feel stressed or anxious, it can cause stool retention, increase inflammation in the digestive tract, affect the integrity of the intestinal lining, negatively affect the microbiome composition; which are all contributing factors to bloating. 
6. Visceral hypersensitivity: This involves heightened sensitivity of the abdominal organs to stimuli such as distention and inflammation. When we experience visceral hypersensitivity, we perceive normal or mild stimuli to be intense or painful. This condition can be associated with IBS and functional dyspepsia as well. 
7. Endometriosis and hormonal imbalances: Endometriosis is a chronic inflammatory condition where endometrial tissue that lines the uterus starts growing on other parts of the body, such as the ovaries and abdomen. This condition can cause symptoms such as very painful menstrual cramps (especially those that are not fully alleviated with pain medication), pain during or after intercourse, pain with bowel movements, pain with urination, low back pain, and bloating. Bloating can also be associated with thyroid imbalances (ex. hypothyroidism and hyperthyroidism), high cortisol, and estrogen dominance. 
8. Poor eating habits: Overeating, eating too quickly, not eating mindfully, eating while working or driving, and not chewing your food thoroughly can affect our digestive process, affect stomach acid and digestive enzyme secretion, and increase fermentation; which can all cause bloating. 

Now what can you do about it?

1. Consume a nutrient dense diet, especially fiber-rich foods: Consuming a diet rich in plant fibers increases the diversity of our gut microbiome. Fiber is important because it feeds our gut microbiome. Some great fiber sources are oats, flax seeds, psyllium seeds, raspberries, broccoli, and apples. As a general recommendation, you want to try to consume 25-30 g of fiber/day. While adding in fiber, you also want to reduce your intake of processed foods, refined foods, sugars/sweeteners, and carbonated drinks because they can exacerbate bloating. 
2. Drink at least 2-3L water/day, with minimal water intake with meals: Optimizing your water intake is important to help ensure stools are moving in your digestive system, therefore preventing constipation. One recommendation I provide my patients is to start your day off with 1 tall glass of lemon water to set good intentions. 
3. Engage in regular physical activity: Movement helps support regular bowel movements, reduces the underlying inflammation in the gut, and helps support the growth of an optimal gut microbiome. Start off small by doing an exercise you love 1-2 days/week, and build from there!
4. Support your mental health: If you are experiencing chronic stress, anxiety, or depression, it is crucial to support your mood and the mind-gut connection. When you feel happy, your gut feels happy! As a starting point, consider mindfulness strategies such as yoga, deep diaphragmatic breathing, and self-care.
5. Eat mindfully: How we eat significantly impacts our mind-gut connection. Eating mindfully stimulates our parasympathetic nervous system, which supports our mood and digestive functioning. Don’t forget to chew your food thoroughly, take at least 20 minutes to eat each meal, eat with minimal distractions, sit down at the table while eating, and be present with the food in front of you.
6. Consider starting a good quality probiotic: Probiotics can be a great option to consider if you have a personal history of multiple antibiotic use or you are experiencing dysbiosis. While probiotics can be helpful for some individuals, it may not be the best treatment for others with bloating. Before consuming, always double check with your health care provider to ensure it's the best option for you.
7. Consider bitters if your digestion is sluggish: When you ingest bitters, the moment it touches your tongue it sends signals to your vagus nerve to stimulate digestion. It helps stimulate the release of stomach acid and digestive enzymes, provides anti-inflammatory benefits, supports liver function, and calms down the nervous system. Before consuming, always double check with your health care provider to ensure it's the best option for you.

As a gut-focused naturopathic doctor, when I am addressing bloating I initially complete a thorough assessment, order relevant laboratory blood work, and collaboratively work with my patient to create a personalized treatment plan specific to their root cause of bloating. Addressing bloating is not a one size fits all approach. So if you experience bloating let’s create a sustainable plan to beat your bloating for good!

 

Dr. Ishani Patel is a board certified Naturopathic Doctor who has a clinical focus in women’s health, hormones, digestive health, and autoimmunity. She is dedicated to helping her patients determine the root cause of their health concerns, help them find balance in their lives, prevent disease or a worsening of their health conditions, and help them live their optimal state of health.

You can connect with Dr. Patel through her website drishanipatelnd.com, by email at ishanipatelnd@gmail.com, or by reaching out to her on Instagram @drishanipatel.nd.

 

We come into the world with a big breath often followed by a cry and we come to the end of life when our breath ceases. This is an automatic function that does not require us to think about it for it to happen but it is something that we can control.

When we are in pain we hold our breath, when we are anxious or excited our breathing becomes rapid. When we are at peace we have slow even paced breath. There is no disputing that breathing is essential to life and how we take care of our breath is important. The connection with our mental, emotional, and physical body is vital. There are many ways to utilize our breath to bring stability to this connection and Neurodynamic breathwork as a practice certainly can help.

Neurodynamic breathwork as a practice can:

1. Create a space for inner healing
2. Access material that has been stuffed deep into our subconscious so that it can be processed
3. Enable one to tap into deeper aspects of life by quieting the mind to hear and see what your body is needing from you
4. Empower you to bring ideas and creativity into your everyday life

Breathwork, in combination with other practices, helps you explore life in new dynamic ways. As integration takes place you will discover deeper aspects of life you never knew existed. Next month we will explore key principles of Breathwork and integration.

Our lives are busy, we have so many important roles at home and in our workplace that at times we can become imbalanced. These imbalances can be a result of:

1:  Family needs

2:  Work pressures and demands

3:  Challenges with time management

4:  Social life events

This list could go on and certainly could be more individualized. If we take inventory of our life, we can come to know where those imbalances are and find solutions to create harmony.

There are many ways that we can aim to create balance in our life and Breathwork is a powerful way to achieve it. All of us have the power within to become our own Inner healer. Making this a regular practice by tapping into your inner self and exploring can bring balance, clarity, and calm into your everyday life. The more we work on ourselves the more authentic our empowerment is.

There are stories we tell ourselves (some aren’t even our own), self fulfilled prophecies, habits/self limiting beliefs, the surface living, this is where we become reactors to life rather than the creators of our life. Where did our truths come from? We can be so bound to our truth that there is no room for any other information to be received. Our interpretation of reality is just that! Our interpretation. We recreate scenarios over and over again until we learn the lesson. We could spend our entire earthly existence with a changeup of characters but rehashing the same experience. When we live in our head too much, we waste a lot of time and simple tasks can become more challenging.

When we are living in the present- in the now, we are proactively creating the life we choose to live. Choosing the life you want to live is possible when we create space for it. The depth that can be achieved by committing to doing our inner work is incredibly powerful. Life truly becomes more balanced when we take time for ourselves to ground, awaken, and become clear on what matters the most.

The Power Within written by Tav Sparks discusses a concept called Yoga of the cross or Awareness Positioning System. This concept describes the horizontal line as our life material. The vertical line demonstrates what is grounding us at the bottom but also includes our belief systems, and the top of it connects us to our source, our universal intelligence. Keeping a natural, fluid flow where we experience life material and move it up and through the vertical enables us to stay present and in the moment. Regularly practicing Breathwork can bring the balance we are often seeking in life.

 

Have you been experiencing digestive symptoms that are affecting your quality of life? A naturopathic doctor can help support your gut health using the 4 R’s. The 4 R’s are the key steps that can optimize your gut health; Remove, Replace, Re-inoculate, and Repair.

1. Remove: This is the first step in your gut healing journey. We are removing factors that are negatively affecting your digestive health. Individuals can differ depending on what factors are affecting their digestive health, as well as the quantity of factors. Now how do we find out these factors? Comprehensive stool samples and digestive blood work markers (ex. pancreatic enzymes, celiac testing, etc.) can indicate if you have certain underlying digestive conditions or a microbial overgrowth. Some of these factors can include particular microorganisms (bacteria, fungi, parasites, yeast, and viruses), medications, poor quality diet (sugar, alcohol, food additives, fried foods, and fatty foods), food sensitivities, and toxins. We need to determine what these factors are and remove them to give your digestive tract some time to start healing.
2. Replace: In this step, we are working towards replacing the factors that were insufficient, (ex. digestive enzymes, stomach acid, and nutritional deficiencies), with dietary nutrients and gut health foods that promote digestive healing. Some great examples you can consider implementing are anti-inflammatory herbs, extra virgin olive oil, and high fiber foods. Digestive enzymes assist in the breakdown of fats, proteins, and carbohydrates, and may be indicated in people with food intolerances and celiac disease.
3. Re-inoculate: During this step, we are re-inoculating personalized prebiotics and probiotics in your digestive tract. Prebiotics help feed the beneficial bacteria that live in your gut, so they can grow and thrive. Probiotics are beneficial bacteria that optimize the health of your digestive tract. If you have comprehensive stool data of the diversity of your gut microbiome, the introduction of probiotics can be more personalized to you. How else can you introduce probiotics? Some great ways are by consuming fermented foods (ex. kefir yogurt, sauerkraut, kombucha, and kimchi), eating a variety of plant-based fibers, as well as engaging in regular physical activity to promote the growth of beneficial bacteria in the gut. Probiotics will secrete anti-inflammatory compounds, support healthy immune functionning, reduce intestinal permeability, and positively influence microbiome functioning.
4. Repair: This is the last step in your gut healing process. The goal is to heal your gut lining with herbs, vitamins, and nutraceuticals that have been empirically shown to reduce inflammation and intestinal permeability. A leaky gut can present with symptoms such as brain fog, mood imbalances, headaches, autoimmune concerns, and more! What are some of these nutrients? Glutamine, slippery elm bark, aloe vera, zinc, marshmallow root, curcumin, omega 3 fatty acids, mastic gum, bone broth, deglycyrrhizinated licorice, and polyphenols.

The 4 R’s are a protocol to help promote digestive healing and improve digestive health. If you want to consider trying this protocol, initially speak with your health care practionner to create the most appropriate plan for you.

Our gut health plays a huge role in our overall health, so let’s go show our guts some love!

Confidence has a funny way of turning into overconfidence, and nowhere was this more evident to me than the day I walked into the local Police College gym. As a seasoned marathon runner and a new triathlon enthusiast, I was no stranger to physical challenges. My legs had pounded more miles of pavement than I could count, and my lungs had weathered the burning winds of exhaustive cross-training. But as I sized up my competition that day, among the 40 women there, many of them younger than my 40+ years, I was about to get a lesson in humility — and eventually, in grit and resilience.

The Wake-Up Call:

The physical test I faced was a far cry from the long, steady burn of marathon running or the varied paces of a triathlon. I had scoffed at the idea of it being challenging, equating it to a mere half marathon — a distance I could usually cover with my eyes closed. That complacency was my undoing. The test demanded raw, explosive power: scaling walls, sprinting stairs, heaving weights, and dragging a 150-pound dummy. It was a gruelling gauntlet that left me spent, far behind the necessary completion time. My confidence crumbled. The sprint that followed was a testament to my drained reserves — I simply couldn't hit the required speed and time. I left the gym that day with a bruised ego, and my dream of becoming a police officer seemingly dashed to pieces.

Grit Rises from the Ashes:

But here's the thing about hitting rock bottom — the only way left to go is up. The next day, as the sun of defeat set and the dawn of determination rose, my true grit sparked to life. This was more than just physical strength; it was about mental toughness, the kind you don't know you have until quitting looks like the only option. I laid out a battle plan with a simple, unyielding objective: nail the physical test.

Every morning found myself at the high school track before the first rays of light crested the horizon. I sprinted to the soundtrack of shuttle run beeps, each step a defiant stomp against my previous failure. In the privacy of my office, with the door closed, I marked every hour with push-ups, starting from scratch and climbing in reps. My journey wasn't just about physical training; it was a mental transformation — from the inside out.

Confidence Rebuilt:

With each push-up, sprint, and bead of sweat, my confidence — true, hard-earned — began to rebuild. It wasn't the false assurance of past achievements but a new, solid belief in my current capabilities. It was confidence with a foundation of resilience, knowing that if I could push through this, adapt, and overcome, I could face any challenge.

A month later, the gym walls that once witnessed my defeat now echoed with the sound of my triumph. Not only did I complete the test, I crushed it. It was a victory not just for my physical abilities but for the indomitable human spirit that refuses to be defined by a single setback.

Grit and resilience aren't just about enduring; they're about redefining the boundaries of your potential. And confidence? It's not a trophy you're awarded; it's a medal you forge in the fire of your own will. That day, I didn't just pass a test — I redefined what I was capable of, and I've carried that lesson with me ever since.

To anyone standing before their wall, feeling spent and defeated: let this story be your starting gun. The race isn't over. It's just beginning.

There was a time when the world thought the 4-minute mile was impossible. Now go climb that wall!

Embrace boldness. Embody confidence.

As entrepreneurs we often feel like we must be doing all the things, and always be 'on'. Which often can lead to burnout... 

The importance of slowing down has been the biggest lesson I have learned over my past few years of entrepreneurship. It was also the main topic of my mastermind last week. 

The truth is if we are always running, rushing, and filling our time with tasks, we will burn out. Especially if we are filling our calendars with tasks that don't energize us. We have to make space in our days to slow down. 

My best ideas come from the slower moments. My energy comes from the slower moments. I attract more when I slow down! 

Learning to prioritize the slower moments is one of the things I would attribute my success to. In fact, last year I earned far more money and worked far less than previously years. I took more time to be intentional, to slow down, to spend more time with my kids and continued to take inspired action. I moved away from the hustle and the grind and found more joy in my days and in my work. 

This is what is meant by working smarter and not harder. And it works! Listening to what you need, knowing that there are seasons, and learning how you need to work through each of your seasons - that is what is going to help you the most!

My old paradigm told me that it was all hard work that would move me towards my goal - but that is just not true. Hard work is not the answer.  

So, schedule more time for slowing down. Make sure you do something every day to fill your own cup. You will be surprised at how much more you can accomplish!

 

We get to make the decision of how we are going to face our life, is it going to be through well-being or suffering. The choice between light or heavy. What we choose to carry out in the world and spread around. Choose joy. There are simple ways to connect to joy and even in the darkest of times there is a sliver of joy somewhere.

 

How to live a joy FULL life: 

1. Practice presence. Connect with your breath, you are alive.
2. Awareness of your surroundings. What do you hear? What do you feel? What do you smell?
3. Take time to be still and ask your heart to connect to the joy you have within.
4. Acknowledge the preciousness that each day brings.

 

There are times of difficulty in life but choosing what we put our focus on can change our perspective and outlook. Be still, do the work. These were words spoken to me a long time ago from a spiritual healer and they impacted my life profoundly. We can get so caught up in living our life and it unfolds in ways that we did not intend related to the needs of our family or whatever rents space in our head. We can forget to be still and tap into the joy we have in our heart space. Remember that the sun rising is a gift and the day offers you tremendous opportunity.

 

You have probably heard of flax seeds, but do you know all of its benefits? First let’s look at what they are made of. Flax seeds are rich in soluble fibre, lignans (which are a phytoestrogen that mimics estrogen), protein, and alpha lipoic acid (which is a type of omega 3 fatty acid). Let’s break these down a bit more;

• We need fibre every today to help us feel satiated, support regular bowel movements, support the growth of beneficial bacteria in our gut, assist in our detoxification process, reduce cholesterol levels, support heart health, and so much more! As a fibre rich source, it binds to toxins in the body and helps eliminate them through the detoxification process. When we are not passing bowel movements effectively, those toxins can stay in our intestines, which can increase the likelihood of them being reabsorbed in our body again, and that can have negative effects on our overall health.
• As a phytoestrogen, they are considered to be a “mild estrogen”. Flax seeds can help balance estrogen levels in the body by affecting estrogen metabolism. In perimenopause, 2 tablespoons of ground flax seeds have been shown to reduce vaginal dryness and hot flashes. But it doesn’t stop there! Flax seeds can also be helpful in other reproductive health conditions such as PCOS, where they can reduce androgen levels.
• Flax seeds are a great source of protein and fibre, which are both needed to promote satiety. This can help reduce cravings, prevent over eating, and help support weight loss goals.
• Its use in chronic conditions has been well known for years. Having a chronic condition can make activities of daily living hard and can affect your quality of life. There are many treatment options available, but flax seeds can play a huge role! Flax seeds have been shown to support blood sugar management in diabetes, reduce blood pressure, reduce cholesterol, reduce the risk of cardiovascular disease, reduce the risk of heart attacks, lower the risk of breast cancer, and reduce the severity of arthritis symptoms.

It is best to prepare flax seeds as a grounded powder. I often recommend to grind flax seeds at home (you may grind enough for the whole week if that is easiest), and keep it in the fridge to prevent them from going bad. If you buy flax seeds pregrounded, ensure you look at the expiry date and don’t buy sources that have been on the shelves for multiple days.

If you don’t know where to start to add ground flax seeds into your diet, let me give you some tips;

• Add it on top of your oatmeal or yogurt
• Add them into your recipe for baking cakes and bread
• Incorporate them into your nutrient dense smoothie
• Add a tablespoon on your toast with nut butter

Let’s show some love to flax seeds!

Dr. Ishani Patel is a board certified Naturopathic Doctor who has a clinical focus in women’s health, hormones, digestive health, and autoimmunity. She is dedicated to helping her patients determine the root cause of their health concerns, help them find balance in their life, prevent disease or a worsening of their health conditions, and help them live their optimal state of health.

You can connect with Dr. Patel through her website drishanipatelnd.com, by email at ishanipatelnd@gmail.com, or reaching out to her on Instagram @drishanipatel.nd.

There are many approaches used in detoxification, but let me bust a myth for you. Detox does not have to be hard. You don’t have to take a bunch of supplements, be on a juice cleanse, or do cold plunges. 

How do you know if you need to detox? You may be experiencing;

• Acne
• Fatigue
• Eczema
• Food sensitivities
• Brain fog
• Headaches
• Anxiety
• Digestive issues 

 It can be easy to do with these 5 steps; 

1. High fibre diet: Eating a high fibre diet, with whole grains, vegetables, and fruit will help support your digestive health and reduce the toxin load in the body. Fibre specifically helps bind to toxins and eliminate them from the body, which reduces our toxin load. We also need to pay attention to removing foods that can affect our body’s ability to detoxify, such as processed/refined foods, alcohol, and caffeine. These foods make it hard for our body’s detoxification pathways (ex. liver) to eliminate toxins and chemicals from the body. Start off by focussing on foods that you should be eating; nutrient dense whole foods, fibre rich foods, vegetables, fruits, and whole grains.
2. Regular bowel movements: Our bowel movements are a major route of toxin elimination. Our body eliminates toxins, chemicals, and waste products through our stools, which not only supports our digestive health, but many other parts of the body. When we are not regularly passing stools, these harmful toxins are sitting in our large intestines, which increases the likelihood of reabsorption. If toxins are reabsorbed, it can cause inflammation, oxidative stress, increase toxin load in the body, and affect organ functioning. Lifestyle factors that can affect stool regularity can include a low-fibre diet, sedentary lifestyle, stress/anxiety, inadequate water intake, and a poor sleep quality. One way to add fibre and support regular bowel moements is through ground flax seeds; Try consuming 2 tablespoons of ground flax seeds with a sufficient amount of water.
3. Movement: When we exercise, we quickly notice an increase in our breathing and heart rate, which helps promote blood and lymphatic circulation, as well as sweating. As blood and lymph are moving through our vessels quicker, our body is able to move the waste products and toxins out of our body more effectively. Did you also know that exercise increases glutathione activity, which is a key factor in our detoxification process. As a bonus, if you walk outside it provides a great source of oxygen to our cells and support lung health; our lungs are also involved in detoxification, so don’t forget to support our lungs.
4. Adequate hydration: Keeping up with your hydration everyday is crucial in supporting natural detoxification pathways through your kidney and bowels. The kidneys help remove toxins in the blood, as well balance mineral and electrolyte levels. Your bowels help ensure you are eliminating waste and toxins regularly. Generally, adults are recommended to drink 2-3 L/day. If you are having trouble keeping up with your water intake, use a measurable water bottle to help you keep track, or try adding lemon or basil to your water to make it more enjoyable!
5. Supplements: Supplements can be great, but they will never replace a bad lifestyle. If you are considering supplements, it is important to utilize them under the supervision of a health care provider to ensure they are safe for you to take. There are many supplements that can help support the natural detoxification process, as well as support all of the organs involved in detoxification (skin, lungs, digestive tract, kidneys, and liver). Some supplements that I have utilized in my clinical practice have been N-acetylcysteine, Glutathione, B Vitamins, and Vitamin C. In the day and age we live in, our detoxification processes may need a bit of help. Start off by listenening to your body, getting advice from a health care practionner, and picking options that work the best for you.

Dr. Ishani Patel is a board certified Naturopathic Doctor who has a clinical focus in women’s health, hormones, digestive health, and autoimmunity. She is dedicated to helping her patients determine the root cause of their health concerns, help them find balance in their life, prevent disease or a worsening of their health conditions, and help them live their optimal state of health.

You can connect with Dr. Patel through her website drishanipatelnd.com, by email at ishanipatelnd@gmail.com, or reaching out to her on Instagram @drishanipatel.nd.

First, answer these questions for yourself:

• If you used to have a routine that worked for you, what was that?
• What are the main things that are stopping you from reinstating that habit?
• Do you need a new routine or habit due to retirement, career, or work schedule changes?

Second, I must confess I refuse to acknowledge the idea of writers' block.
In her book Big Magic, Elizabeth Gilbert suggests you indulge in an affair with your art. This comes from her sage advice not to make your art pay for your life. That will take the joy out of your creative time. However, stealing time to be with your mistress or your mister, a.k.a. your art, can reinvigorate you on a regular basis. Treat this captured time with your mistress as a sacred ritual and treasure every moment.

To begin anew with the writing routine, draw a very simple three-box chart with coloured markers or crayons. Above each box, write “I promise to write for at least five minutes.” For now, you’ll leave each box empty inside. Choose three days that will be unobstructed for the times that you choose. Some of you will be morning or evening writers or coffee shop afternoon writers. Set out your tools or prepare your desk if you’re writing at the computer. Make sure your journal and favourite pen are where you will first go in the morning, whether for coffee, tea or water. Nestle into your writing spot or your office chair. Fulfil the promise you made to yourself. If you need to use a timer, go ahead. It’s best if any timer you use is separate from your phone, which is always full of distractions.

Remember, you can always write more than five minutes. Assure yourself that you only have to keep your pen moving or your fingers tapping for five minutes. Once you’ve done your five minutes or optional extra time, you must raise your hands up in the air gloriously. Imagine that you’ve just won a gold medal. Now celebrate with a large woohoo!!! This activates the dopamine in your own brain as a reward. This is a vital part of fulfilling the promise to yourself. This is superior to a temporary dopamine hit from buying an item, even if essential. Most people find that the joy of a purchase fades away quicker than dust motes under a cloud obscuring the sun.

The next important step is to be honest with yourself. If you have a vicious or harsh internal critic, immediately put your writing away without looking at it for a minimum of five days. After a long dry spell of not writing, I promised myself to leave the phone in the kitchen at night and not touch it in the morning until I had written. It took me about 16 days before I liked anything I had written. As this was more than six years ago, I do not remember if my internal critic showed up or if writing simply felt like work after so long being away from a writing routine. I do remember that I often went to my journal those mornings empty-minded. I now swear by routines, making regular writing a muscle memory, and the words just flow.

After you successfully meet your promise of writing for three days, you can renew your promise, three days at a time. If you need a break between, take no more than one or two as long as you promise to renew until you reach that magic number of a cumulative 21 days. I can almost guarantee you will be well on your way to a writing routine if you’ve never had one or a renewed vigour for your writing.

What do I mean above by empty-minded? Now, I never go to my writing time
unprepared. Gather some prompts that inspire ideas or match your guidelines, plot, storyboard or memoir goals, blogs, or whatever you want to write regularly. Facing theblank page can be a little bit like the divine being before the earth was populated with all the wonders of today. To assist with those first prompts, I will leave you with some of my favourite trigger prompts I have used more than once.

• Two or three things I know for sure…
• What historical event would you like to have witnessed?
• Packing for the future ( Lorna Crozier poem title, great prompt )
• Awakened by silence…
• Imagine the moment of your conception
• Write a letter to yourself from a character in the past when they are your current age. For example, if you are writing from your mother, imagine her writing a letter to you when she was the age you are now. (I promise this has often resulted in one or more epiphanies, deep forgiveness, and healing for me.)

If you want to know more about cultivating a writing habit or squashing writer’s block, reach out. Click here for an expanded Habit Creation Program to create a writing routine. There is also the Monday Writing/Co-working Space. Click here for a short video where I talk about bending prompts to your will and subject matter.

Rusti L Lehay, a global editor and book and writing coach, created over 40 articles guiding writers to authordom. Witnessing writers find and speak in their own voice to serve the real boss, the audience, not the editor, is one of Rusti’s greatest joys. She offers bi-monthly online writing STAY-Treats and monthly lounges and teaches weekly creative writing classes. Her primary mission is to inspire, provide value and make writing fun and easy.

Learn more about Rusti

It was the beginning of March 2023. I was in Las Vegas for a mastermind—a powerful mastermind that would change my life. I was elevating, stepping into a newer version of myself... and then I had a few too many drinks, and old ways of thinking crept back in.

The next day, I wasn’t hungover. I felt shame—an awful feeling.

It wasn’t as though I had a drinking problem; it had been quite a while since the last time I lost control. But there was one thing in common: shame that I felt the next day. Embarrassment.

I dug into this emotion. Why was this coming up? I hadn’t done anything wrong. I hadn’t done anything bad. I just indulged a little too much.

The shame came from parts of my past that I thought I had forgiven myself for. Turns out, I hadn’t. The thoughts in our subconscious minds have a way of presenting themselves.

The shame also came from my perception of who I was being in those moments versus the woman that I was trying to embody—the old me versus the new me. The resistance.

This is a part of the story that I haven’t openly shared before. But as I am coming up on my one-year anniversary of deciding to be a woman who doesn’t drink alcohol, I think it is important to share.

March 11, 2023, was the last time alcohol passed my lips. And it was the easiest decision of my life.

I want to flash back to about 6 months before I made this decision because I think this is important too—no matter what decision you may be avoiding.

I had the idea that the person I wanted to become didn’t drink. And she definitely didn’t drink more than one glass of wine with a meal. That was the image I had in my mind of myself with my goal achieved. This was personal to me because of who I wanted to be and what I needed to let go of from my past. I was struggling to step in to her. One glass sometimes would turn into two. There were a few times where I did lose control.

But I didn’t make the decision to stop completely because of the stories I held onto.

That story about ‘it's only one glass of wine.’ That story about ‘will people understand.’ That story about ‘if I give up alcohol, they will think I had a drinking problem.’ That story about ‘what will I do at parties.’

Those stories were all BS. Completely.

Once you make a decision that is aligned with the person who you desire to be, aka your higher self, everything works out.

No one questioned my decision. People were incredibly supportive. I inspired other people to make the same decision, which in turn has changed their lives for the better. I have been attracting more and more people who also have made the decision not to drink into my life.

The morale of the story - no matter what decision you face, if it is going to align with your higher self, the person you want to be, and help you step into your self-image and become the person who is achieving your goals, you owe it to yourself to eliminate the BS stories that you are creating. This is your life. These are your goals. The truth is, if you think people will judge you, that is on them, not on you. And what will likely happen is if you make a committed decision and stick to it, you will find that you are so incredibly supported.

If there are decisions that you are struggling with, or you aren’t sure of the image you want to step into of your next level self, reach out. I would be happy to hop on a complimentary discovery call and see if I can help you with some clarity and direction.

To your limitless potential and stepping into who you desire to be,

Kayleigh Kennedy is the Founder and Mentor of Limitless Coaching. Contact Kayleigh at hello@kayleighkennedy.com or follow her on Instagram @thekayleighkennedy

Hello dear HHW Global community!

As we greet the rejuvenating season of spring, I find myself reflecting on growth - not just the blossoming around us, but our personal journeys of expansion and transformation. Let's explore this together, through the lens of my own story and the wisdom of Ayurvedic elements.

Embracing Growth: The Plant Analogy:

Consider a thriving plant. When it outgrows its pot, we don't hesitate to transplant it into a larger one, giving it room to flourish. This simple act of changing containers is a powerful metaphor for personal and professional growth. Just like the plant, we too need space to expand, to reach our full potential.

My Journey of Expansion:

When I first embarked on my solo journey as a Reiki master teacher, the world of business was uncharted territory for me. I felt like a seedling in a small pot, yearning for space. Joining the HHW community was my way of stepping into a bigger container. This leap not only nurtured my growth as a Reiki practitioner but also as a solopreneur. It was a transformation that resonated deeply with the essence of Reiki - flowing with life's energy and embracing change.

 

The Ayurvedic Elements:

Ayurveda, often referred to as the sister science of Yoga, is an ancient holistic healing system from India. It emphasizes the balance of body, mind, and spirit through the understanding of the five elements – Earth, Water, Fire, Air, and Ether. These elements represent different aspects of our existence and align with specific chakras, reminding us that growth is multidimensional. For instance, 'Earth' grounds us in stability, 'Water' nurtures our adaptability and emotional well-being, 'Fire' fuels our ambitions and transformative energy, 'Air' symbolizes movement and change, and 'Ether' connects us to the expansive, spiritual aspects of the universe.

Spring Awakening: A Time for Elemental Harmony:

This spring marks a special time in our collective journey - an opportunity to embrace the spirit of renewal and growth, aligning ourselves with the natural rhythm of the universe. As part of our Spring Awakening series, we will embark on a profound exploration of these Ayurvedic elements, each linked to specific chakras and meditations. This is more than just a learning experience; it's a transformative journey, allowing us to find our larger pot, where our roots can delve deeper and our branches can stretch higher. For more details about the series and how to be a part of this elemental harmony, please click here. Join us every Wednesday at 7:55 pm, from April 3rd to June 19th, as we embrace the renewing energies of Earth, Water, Fire, Air, and Ether, fostering holistic growth and balance.

As we each navigate our path towards a larger container for growth, let's draw inspiration from the Ayurvedic elements. These ancient elements guide us in fully embracing our potential, reminding us that growth is a harmonious blend of understanding and aligning with the natural forces within and around us. In our 'Spring Awakening' series, we'll explore this synergy between the timeless teachings of Ayurveda and the enduring wisdom of Reiki. Together, these practices offer a holistic path to growth, balance, and well-being. Join me in this journey as we transcend our boundaries and flourish in this season of renewal and awakening. Here's to growing together in harmony and wisdom!

 

Nasreen, a Reiki Master Teacher and founder of Japan Reiki Studio, is also the Canada chapter head of the Japan Reiki Association. She introduces women to self-care and energy work through her Wellness Reiki Circle, a first step in their transformative journey. With a philosophy of 'me first, then everyone else,' Nasreen emphasizes self-healing as essential for empowerment. A former skeptic turned passionate practitioner, she dedicates her life to teaching, healing, and life coaching, aiming to elevate vibrations and spread resilience and positivity.

Learn more about Nasreen