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Let’s Get Intuit: The Intuition Guide

If you’ve been spending time in the wellness world, you might have heard the phrase “connect to your intuition.” But what does that actually mean? And how do we do it?!

“Intuition is a powerful gift we hold. It allows us to be open to possibilities without controlling the outcome. It challenges us to believe in ourselves. It patiently honors our timing and understanding.” – Maria Muñoz

Everyone is intuitive. But sometimes we need a little help accessing and expanding our own innate intuitive gifts.

That’s why we’ve created this intuition guide in partnership with our friends at Head + Heart of the teachers who have helped us personally access our intuition in profound ways. We hope it helps you on your path!

uncover limiting beliefs

5 Journal Prompts to Uncover Limiting Beliefs

If you’re part of the Three Moon Collective community, you know that we LOVE a good journal prompt. In my opinion, journaling is the easiest (and cheapest!) form of internal inquiry.

It’s also gentle and can be taken at your own pace. Which is why it’s a great practice to ease into inner child + shadow work (learn more about those concepts and the practitioners we recommend here).

Below are a few journal prompts from our community to begin the conversation with your inner child + shadow. Use them to uncover any long-held or hidden limiting beliefs!

What need did this particular behavior/belief satisfy when I was living in survival mode or dependant on others for my basic needs?  

  • What did this behavior/belief protect me from when I was living in survival mode or dependant on others for my basic needs?
  • What outdated emotional experience or belief is being reinforced by my reaction to this situation? 

These prompts from breathwork facilitator and intuitive guide Annalise Sullivan help us explore limiting beliefs or hold space for our inner child. Especially if we find ourselves feeling irritated, angry, confused, disconnected, etc. The first prompt zeros in on why this behavior or belief was created. The second prompt reminds us that it has a purpose. The third prompt reminds us that we’re having a reaction to protect us from feeling the feelings we’re most afraid of. We’re not crazy, these are just mind-based attempts at adaptation that we don’t need to survive anymore.

Why do I see it that way?

Another favorite self-inquiry prompt from Annalise Sullivan. This question allows us to fully experience and honor the presenting emotional reaction, while also opening us up to an alternative perspective on the situation. Annalise says that when she uses this prompt, she’s better able to understand the origin of the emotional reaction. Then she can begin to connect with an alternative that is a reflection of her evolution, rather than a knee-jerk reaction of her childhood attachment wounds. This brings with it a subtle yet profound experience of freedom.

What am I holding onto within that needs to be witnessed?

A gentle prompt that spiritual teacher Maria Muñoz uses when she needs to reintroduce herself to her sensitive and compassionate side. She follows up with this line of inquiry: Does it need to be heard/seen/felt? Is there resistance or fear? When was that first introduced? Am I able to allow space between who I am now and the limiting beliefs? How can I support myself to release or integrate with ease and love? Am I ready to call in guidance from my higher self?

What do you need right now at this moment in time? How can I support you?

This prompt from energy healer Mary Ann Stancel helps spark a direct conversation with our inner child and the support they might be asking for. She usually supplements this request for support with the words – “I love you. I hear you. I support you. I am with you” as she rests her hands on her heart, saying it several times over and over again.

Where do my beliefs around _______ stem from? What do I actually believe and what was I nurtured to believe?

A prompt from spiritual educator Adrenna Nicole which you can use to explore the roots of limiting beliefs in a variety of areas such as relationships, money, religion, careers, spiritual gifts, female/male roles, and parenting. Begin by inserting a topic you’d like to explore into the prompt above. Next, write down all the beliefs you have in this area of your life. Let it flow, what comes through might surprise you. Then, write down all the beliefs you’d like to hold in this area. Compare and contrast to see what you can let go of.

What do you doubt about yourself that isn’t true? What holds you back from being seen as you truly are?

This final prompt comes from life mastery coach Brittany Marie when she wants to explore doubt. Personal doubt is an opportunity to look inwards and flip the script. By asking what our doubt says and seeing how our intuition responds, we can reveal what is true and develop a deeper sense of internal trust.

Want more guidance? Download this month’s Ascension Guide to get an astro + lunar forecast, even more journal prompts, and a weekly aspirations checklist to support your well-being.

shadow-work

Shadow Work Calling? Here are the Guides We Recommend

If you’re on the spiritual path, it’s quite likely you’ll run into shadow work or inner child work along the way. And while they might sound a little scary, we consider these foundational practices for releasing limiting beliefs, long held stories, and repeated patterns so that we can ultimately find more freedom.

But what the heck are these concepts, you might be wondering?

  • Inner Child Work: the process of becoming aware of the beliefs and coping mechanisms we learned as kids and acknowledging how they play out in our adult life. This can help create a foundation for shadow work.
  • Shadow Work: taking the subconscious beliefs formed in childhood or other parts of ourselves that we reject (our shadow) and learning how to accept and integrate them to show up as our whole, adult selves.

 

Now if the words “inner child,” made you cringe, you’re not alone. I have had a very strong aversion to inner child work up until recently. Mostly because 1. I didn’t fully understand what it was, and 2. Hearing someone say “embrace your inner child” kinda made me wanna yak.

But once I was introduced to this work by some of my most trusted guides, I uncovered a whole new layer of healing and inner understanding.

In partnership with Monica at Head + Heart, we rounded up our favorite guides in this blog post to support you if shadow or inner child work is calling your name.

5 Spiritual Mentors We *Highly* Recommend

When I first embarked on a path of self-discovery and inner knowing, I became lost and overwhelmed pretty quickly.

Coming from a religious upbringing and a community with strongly enforced societal norms, I was eager to escape what I knew, but had no idea how to navigate or approach what I didn’t.

I bumbled my way through the first few years of my spiritual awakening before beginning to find mentors who were speaking a language that I could understand.

These mentors helped me establish my spiritual foundation, encouraged my spiritual development, and supported me through my seasons of doubt.

I wish I’d found them at the beginning of my journey, but I’m eager to share them with you now, in hopes that they can support you at whatever part of your path you might be on.

5 Spiritual Mentors We *Highly* Recommend:

Danielle Kurtz, spiritual mentor

Danielle Kurtz

Danielle is a Yin + Kundalini Yoga teacher, Reiki practitioner, and Breathwork guide who became one of my first spiritual mentors (as well as a dear friend) when we were brought together serendipitously three years ago. Her innate wisdom and comfortability with the unknown inspires my own trust in something bigger, and every conversation, session, or collaboration I have with her leaves me feeling inspired and reaffirmed. For spiritual support, I recommend booking a private Breathwork session with Danielle.

IG // @danielle_kurtz_

Maria Muñoz, one of our spiritual mentors

Maria Muñoz

Maria is a Spiritual & Intuitive Coach, Energy Healer, Curandera Espiritual, Sound Healer, and Founder of Light Owl Healing. Clearly, she is an experienced practitioner with many modalities at her fingertips. But what drew me to Maria is her absolute authenticity and the way she speaks from spirit. Being part of her Mediumship Development group was one of the most formative experiences of my spiritual journey and she is the practitioner I recommend to my most skeptical friends. To see for yourself, book an individualized Spiritual & Intuitive Energy Healing session with Maria.

IG // @lightowlllc & @lightowlhealing

Emily McNaughton, Emily Marie

Emily Marie

Emily is an Energy Practitioner who has a seriously relatable perspective when it comes to spirituality. Another practitioner who leads with authenticity, I love when Emily breaks down esoteric concepts in ways that even the most beginner or doubtful minds can resonate with (hear her explain spiritual teams in this IG live we did together). For those who struggle to balance their spirituality with their everyday life, I recommend booking an Individual Empowerment session with Emily.

IG // @energy_with_emily

Mari Roberts, Mari Roberts Life

Mari Roberts

Mari is a Psychic Life + Leadership coach who proves that you can be spiritual while still holding down a day job. She is the spiritual mentor I so wish I had when I was living the corporate life, but I’m grateful she was brought into my orbit at all. Her energy is infectious and always leaves me feeling hopeful and expansive, and her method of listening to the pings has helped me find my way over and over again. If you want to live your purpose without ditching your 9-5, I recommend signing up for Mari’s 3 month 1:1 Aligned Abundance coaching program.

IG // @marirobertslife

Adrenna Nicole

Adrenna Nicole

Adrenna is a Spiritual Educator and Body Deva Practitioner who supported me through my most recent season of spiritual doubt. Through a blend of guided meditation, intuitive inquiry, and inner child work, we were able to get to the root of where this doubt was stemming from and ask my smaller self what she needed to feel supported. If you are also in a season of spiritual doubt, are experiencing a spiritual-psychic awakening, or identify as an empath or surivior of trauma, I highly recommend booking a session with Adrenna.

IG // @intuitiveadrenna

Looking for more support? Browse our Collective of healers, teachers, and practitioners in every modality.

5 Tools for Navigating Spiritual Doubt

5 Tools for Navigating Spiritual Doubt

Written by Amy Terepka of Ground Water Healing

It is 100% completely natural and healthy to move through seasons of spiritual doubt. Like all of life, seasons are normal, important, and necessary. Contraction is necessary after a period of expansion in order to integrate and reassess.

Periods of spiritual doubt are important. They allow us to reassess what is aligned with our true inner compass. It is actually dangerous to never doubt our beliefs. It is only with doubt and questioning that we can find a more authentic and solid foundation that may be lying at a deeper level than we had previously accessed. The more we reassess, the more we become more fully aligned with our soul’s unfolding process.

So when spiritual doubt arises, it’s important to not buy into the thinking that something is wrong with you, as self-judgment and criticism will only exacerbate your current state. When I’ve gone through intense feelings of mistrust in life, in my beliefs, in my spiritual life, I always come back to the question, “what do I know I can trust in?” or “what do I know is true?”

A few years back, when going through a particularly trying time, the only answer I could honestly find to that question was, “there’s more to life than we know, and I can’t see the whole picture.” That was it. I didn’t trust in anything or anyone else. Not even myself or my own actions. Yet resting into that one piece of knowing was just enough to allow me to cultivate some semblance of trust and allow myself to feel held, even if held by the mysterious unknown.

Five of my favorite tools for navigating spiritual doubt:

journaling

1) Journaling

Journaling is crucial for helping to organize spun out thoughts that keep our minds hijacked. And free-writing helps us access deeper into our unconscious mind for places within us that need to feel seen or heard. Set the timer for 3-5 minutes and free-write – don’t allow your pen to stop moving – until the time is up. If you don’t know what to write, just simply write, “I don’t know what to write…” When we let ourselves hash out all the fears, and let our deep unconscious rise to the surface, we have more access to our personal spiritual truths.

2) Movement

Get in your body. Let yourself know what it feels like to be human on this earth. Set a timer for maybe 5-10 minutes and allow your body to move in any and all ways it feels like moving. You will get acquainted with your body, release energy, move emotion, and find your state shifting. You can always move for longer, but setting a time limit allows your resistant mind to get on board.

get into nature

3) Being with Nature

This is my primary go-to when all feels uncertain, lost, or unmanageable. Go out to where there are no other humans. Go off the trail, and into the woods. Sit with the sounds, smells, sights, and feels of the natural world. Breathe. Be still. Listen. Sit with your back against the solidity of a tree’s trunk. Ask a plant for advice. Or just feel how you are a part of this magnificent Earth.

4) Ceremony and Ritual

When we move into ceremonial or sacred space, we innately connect in to what’s wider than our individual lives. There are as many ways for ceremony to look as humans on this planet, so I only have a few pieces of guidance. First, make sure to set a clear intention for the ceremony (ie. my intention is to discover the places inside me that cannot trust right now).

Secondly, make sure the ceremony has a beginning, middle, and end. The beginning is often setting the space (creating a container), calling in any spiritual guides, and stating your intention. The middle is the place where the magic happens, where you open yourself to be informed, moved, guided, led. It can be a wander through nature, creation of artwork, journaling, being with the Earth, or truly, whatever you’re inspired to do, opening yourself to messages.

After the middle is complete, it’s time to end. The ending is where you close the space, thank the guides, yourself, the Earth, etc., and step back into everyday reality.

offerings

5) Offerings

Offerings are our chance to participate in the ongoing current of reciprocity that flows through all of life. Reciprocity allows things to stay in balance, and gives us the experience of being a part of more than our individual state. When we give, when we make an offering, we are finding ways to honor, even in the midst of darkness or uncertainty. Hope and trust become animated through our offerings.

These acts can be as simple or complex as you’re feeling called. It can be a simple smile of gratitude for the sun in the morning. A melodious hum to honor the rain. It can be a pinch of dried herbs accompanied by a prayer for the land. It can be an elaborate Earth altar or donating to a local shelter. Whatever it may be, what I know is that when I shift my mindset to one of reciprocity, everything changes. I find a sense of belonging in relationship with what’s wider than myself.

Looking for more tools? Sign up for our weekly wellness guide for regular inspiration in your inbox!


This post was written by Collective member Amy Terepka of Ground Water Healing. Amy helps her clients get in touch with the truth of who they are at their root through various modalities including bodywork, energy work, guided meditation or journey work, plant medicine, mind/body/spirit practices, and Soulful Embodiment Facilitation.

navigating season of spiritual doubt

How to Navigate a Season of Spiritual Doubt

It’s healthy to question the things we believe. Especially as we acquire new information and understandings of the world around us.

But what if these questions lead us into a spiral of doubt?

I’ve traveled down the staircase of suspicion many a time, and while I value my sense of curiosity and desire to fully vet and understand my beliefs, it can be a tedious exercise and sometimes challenging to pull myself back out of the hole.

The truth is, no one is immune to doubt. Not even spiritual leaders!

And when we are taking our first steps on a spiritual path and incubating our baby beliefs, it can be even easier for them to be squashed by an inner (or outer) critic.

So how do we navigate seasons of spiritual doubt? What are the practices we can use to support our spiritual development? How can we place our trust in a power greater than ourselves over and over again? What do spiritual teachers do when *they* are struggling?

Luckily, I know a Collective of inspiring individuals who can share some insights into these questions. Use the below answers to inspire, ignite, and motivate you during your own season of spiritual doubt, or maybe even spark a new spiritual revolution.

Allow Yourself to Have the Doubt

Part of how I navigate seasons of spiritual doubt is by allowing myself to have the doubt! I think by going through these cycles it allows us to reaffirm why we believe what we do, and why we do what we do. I also think that we go through seasons and cycles of our lives where things change.

If you asked me whether I believed in plant spirits 12 years ago would I say yes? Maybe. Now? Absolutely! Do I doubt my own belief in spirituality in this way and does it happen over and over? Yes, also absolutely.

Whenever I doubt, I go back to the practices that best support me to be able to do this work which is physical and spiritual well-being as well as engaging in regular spiritual practices.

To me, practice for development and trust is key. It’s like you don’t just eat a bowl of veggies once and consider yourself good for the next month, right? I do my best to do these practices regularly (not daily actually, so as not to make myself sick).

If you feel like you are trying and nothing is happening, just keep working on it. Try to trust your intuition more, and each time you do that you are also building spiritual trust that the things you are doing are good & right for you.

Angela Renzetti | Acupuncturist & Herbalist

Get Out Into Nature

The way I dance with spiritual doubt is getting out in nature – the biggest coherent field I know. I invite my doubt to walk with me in the woods. I know that Nature loves me and is very receptive and will respond compassionately to me so as I walk and dance with the doubt/the shadow I am open and receptive to messages from nature, the divine, my spirit.

It could be an animal, a plant, a sound, a human. I also return to my car with a greater sense of self, with clarity and with the knowing that I am loved and tended to. And the jewel that was embedded in the doubt has been understood and cherished.

Neave Karger | Animal Communicator

Ask: What Do I Know I Can Trust In?

It is 100% completely natural and healthy to move through seasons of spiritual doubt. Like all of life, seasons are normal, important, and necessary. Contraction is necessary after a period of expansion in order to integrate and reassess.

Periods of spiritual doubt are important. They allow us to reassess what is aligned with our true inner compass. It is actually dangerous to never doubt our beliefs. It is only with doubt and questioning that we can find a more authentic and solid foundation that may be lying at a deeper level than we had previously accessed. The more we reassess, the more we become more fully aligned with our soul’s unfolding process.

So when spiritual doubt arises, it’s important to not buy into the thinking that something is wrong with you, as self-judgment and criticism will only exacerbate your current state. When I’ve gone through intense feelings of mistrust in life, in my beliefs, in my spiritual life, I always come back to the question, “what do I know I can trust in?” or “what do I know is true?”

A few years back, when going through a particularly trying time, the only answer I could honestly find to that question was, “there’s more to life than we know, and I can’t see the whole picture.” That was it. I didn’t trust in anything or anyone else. Not even myself or my own actions. Yet resting into that one piece of knowing was just enough to allow me to cultivate some semblance of trust and allow myself to feel held, even if held by the mysterious unknown.

Amy Terepka | Bodyworker, Soulful Embodiment Facilitator, Earth Medicine Practitioner, & Plant Spirit Medicine Practitioner

Currently in a season of spiritual doubt? Find support in our Collective and sign up for our weekly wellness guide for regular inspiration in your inbox!

20 Unique Gifts for Wellness Lovers

I’m going to be honest – gift-giving is not my strong suit. So I’m always in search of gift ideas that are intentional, meaningful, and beneficial for the receiver (no one wants to accumulate more stuff they’ll never use!). Gifts that are under the wellness umbrella seem to always check those boxes. And that’s why I’ve partnered with Monica at Head+Heart to compile a Wellness Gift Guide full of our favorites! Check them out below and feel free to send us an email if you need a personal recommendation.

From Hannah at Three Moon Collective:

1. The perfect bulk gift for friends, Breeze Holistic and Wild Heart Healing have collaborated on a run of “Tend” yuletide tincture with rose, lavender, holy basil, and rosemary to keep emotional, immune health, and boundaries tended to through the holidays and beyond! Sliding scale for a 1 oz bottle is $13 – 23 plus shipping, or Seattle locals are welcome to do no-contact pickups. Inquire by sending an email.

2. 1:1 Virtual crystal Reiki session with Yasmine of Crystal Wellness Company. Uniquely customized for your needs, Yasmine offers 3 options at different price points – some even include oracle readings and crystal gifts! Book one here.

 

Nourish Package from The Wildflower Kitchen

3. Gift a few nourishing meals to a loved one by purchasing one of The Wildflower Kitchen’s meal delivery packages! They offer three package options for new mamas, early postpartum and also offer a weekly Nourish Package that provides a soup, grain bowl and snack to feed 1-2 or supplement a family’s meals for the week. Browse the packages here.

4. Need a unique idea for a virtual holiday party? Book a group online wellness experience with our friends at Luv Collective and choose from a Tarot reading, Yoga class, or Astrology reading to make your holiday festivities a little more mystical. Explore your options here.

5. Instead of stocking stuffers, consider a Reiki tune-up from Luna the Gray! In just 30 minutes, you can have your energy gently rebalanced and be guided into a serenely calm state. Book a tune-up here.

6. From now until January 11, 2021, Micha Goebig is offering a special 3-session package, “Pin Down Your Priorities” for $300. The offer is meant to provide a taste of life coaching and support you or a loved one in doing only stuff that matters going forward. Inquire by sending Micha an email.

Breathwork Sesssion with Danielle Kurtz

7. For those who are ready for things to shift, consider booking a Breathwork Energy Healing session with Danielle Kurtz. An experience that helps you gain access to your own innate wisdom, this is the sweetest support I wish I could gift everyone I know.

8. If you’re looking for something to gift yourself this season, make it a Soul Talk session with Roe of The Slow Moment. Soul Talk is a method of Soul-based life coaching that empowers you on your journey of self-discovery. Discover and reconnect to your Soul’s purpose as we enter the New Year (I can’t imagine a better way to start 2021!). Your first session is free, book it here.

9. For the animal lovers in your life, an Animal Communication Session with Neave Karger is the perfect way to connect with furry friends on another level. Snag a gift certificate here. [Side note: I actually got this for my mom last year for Christmas and she loved it!]

10. And if you’re really not sure what to gift a loved one, get an Intuitive Gift Package from Maria Muñoz of Light Owl Healing and let her intuitively choose for you! Select your budget, share any details, and let Maria work her magic. [Side note #2: I did this for Mother’s Day this year and it was another homerun gift]

From Monica at Head+Heart:

1. As a wannabe herbalist, one of the most fun things I’ve done in a while was getting a personal herbal consultation from Sue at Unity Herbals. You’ll leave with herbal knowledge plus personal teas and tinctures to support your health. You can do this in person in Vancouver or virtually on Zoom. Sue’s teas make a lovely gift on their own; she’s famous for her caffeine-free chai!

2. The most fun, relaxing and restorative hair experience can be had via Yuko Turnbull’s Holistic Hair Ceremony, pictured above! She gives a great cut, plus a super-relaxing head massage with tuning forks, sound meditation, reiki and intention-setting. Unique, check!

Candles from Crystal Wellness Company

3. This candle + cloche found at Crystal Wellness Companyis a great mix of self care + luxe. Plus, it was featured in British Vogue. What I love most is that the owner Yasmine Decosterd infuses Crystal Reiki energy into the products she carries.

4. For aspiring meditators, and those into personal growth, the gift of a wellness program with a truly great teacher is a unique and personal gesture. I’ve done Mara Branscombe’s The Art of Ritual program and loved it. Other options: 30 Days of Soul Work for anyone who’s wanting to make space for their personal growth journey or Navigate Meditation, for aspiring meditators.

5. For anyone in your life who loves yoga and is equally into their personal growth, Lea Morrison’s inclusive membership includes yoga, trauma-informed coaching, yoga workshops, group coaching, stress management and mindfulness and meditation activities.

6. Someone on your list in transition right now? The gift of a Find Your Life’s Purpose Workshop is just the ticket. World-renowned yoga teacher Natalie Backman offers an embodied approach to helping people discover their life’s purpose; a perfect gift for anyone wanting clarity.

Gua Sha Spa Experience with Wildflower's Gretchen.

7. Unlike many spas, where you leave feeling there are things about your face that should be fixed, you’ll leave Gretchen at Wildflower in Port Moody and Leah at Innerland Beauty in Seattle feeling you’re perfect as you are, plus your skin will be glowing. Both of these holistic healers will be offering virtual tutorials and workshops soon.

8. A beautiful Supported Soul yoga mat, making your yoga practice even more appealing at home. The all-in-one mats have a great reputation.

9. For anyone with a pet with health issues, buy then a virtual Animal Reiki session with Dr. Priya Saklani. This isn’t advertised on Head + Heart, but Priya is the woman who brought animal reiki to India, and has started a movement to help animals via energy healing. Contact her via this link.

10. Meaningful time together. Whether it’s live (not likely) or virtual, you could book tickets to a breathwork meditation, moon ceremony, or inspiring talk about herbal health. Take a peek at our upcoming events to see if there’s anything you and your giftees would love. It doesn’t have to be expensive- there are many free options on the site!

Still searching for that perfect gift? Browse our Collective of service providers or shoot us an email at hello@threemooncollective.com to get a personal recommendation!

anti-diet culture

How to Quiet the Noise of Diet Culture and Tune In to Your Body

As a nutritionist, I get a lot of questions about diet culture – what the perfect diet is and what I think about the latest fad diet. My answer is always the same and you can scroll to the end of this post to read it (psst it’s probably not what you think).

Now, first of all, I just want to say that I get it. It’s tempting to seek out that quick fix or meal plan that will get you to your goals ASAP. And to think that the secret to being healthy is about eating perfectly and achieving your ideal pant size. I know this because I too used to have these thoughts.

I used to believe that if I knew all of the secrets to healthy eating – the best diet, the right portions, which oils to use – I’d reach my ideal weight, balance my hormones, glow from the inside out and be the best version of myself.

Through a variety of diets, obsessing about weight and learning more about nutrition I only seemed to be moving further away from the calm, glowing image that I was trying to achieve. Basically, I was stuck in diet culture!

Diet Culture Defined

If you haven’t heard about diet culture yet, I recommend checking out this blog post by Christy Harrison. Christy is a Registered Dietitian devoted to dismantling diet culture, which she defines as a system of beliefs that worships thinness and equates it to health and moral value. Diet culture isn’t necessarily about being on a specific diet, but rather caught up in the culture of dieting and putting massive amounts of energy into shrinking your body.

Freeing yourself from diet culture and eating more intuitively doesn’t mean that you’re “giving up on yourself”. Instead it’s about fostering a healthy relationship to food. And creating space for both the salads and the brownies. It’s about not letting a number on the scale determine your mood for the day, but instead choosing an outfit that your current body feels good in. And most importantly, it’s about creating a nourishing life for yourself that you actually enjoy.

Shifting away from diet culture takes a lot of time and effort because its messages are everywhere! I want to share five strategies that I use on a daily basis to quiet the noise of diet culture and actually tune into my own body.

1. Bring awareness to the grasp that diet culture has on you and your goals.

Recognizing and acknowledging diet culture is the first step to dismantling it in your own life. I recommend doing some exploration by reading and listening to a few experts on the topic. Here are some resources to help you get started:

2. Quit the numbers game

Diet culture tells us that we must shrink our bodies in order to be worthy and beautiful. However, fixating on weight will only lead you further away from tuning into your body’s needs. If you’re in the habit of weighing yourself daily or even weekly, I recommend taking a break — or better yet, throw out the scale altogether.

There are countless factors that come into play with weight from water retention to where you’re at in your cycle to the time of day you weighed in. So why let the number on the scale dictate your perceived success? Instead, create a habit of noticing how you feel in the morning and making a mental note of how you’d like to feel.

For example, if you wake up feeling bloated and sluggish, make a choice to start your day with a large glass of water, a walk and a healthy breakfast. My guess is that you’ll continue into your day feeling a whole lot better than if you would have just hopped on the scale.

3. Less judgment more curiosity

When it comes to changing your habits around food and leaning into a healthier and more intuitive way of eating, it’s all about putting your detective hat on and getting curious! Diets tell us to follow a strict plan and ignore our hunger cues and cravings. Then when we eventually feel deprived and binge, we feel guilt and shame. And the cycle goes on and on!

But what if instead we got curious about these cues and cravings and observed them without judgment? Take notice of your stress levels, your eating environment and what’s going on in your week. And then take action to nurture yourself. To get started, choose a mantra to go back to whenever you’re feeling guilt and shame about food:

I listen to my body and respond to its needs.
I choose to eat foods that will nourish my mind, body and spirit.
I allow myself to indulge without guilt.
I am in charge of what I put in my body

4. Determine your true food joys

Another reminder for you that dismantling diet culture is NOT about giving up on your health and wellness goals. It doesn’t mean that you should only eat pizza and candy bars. Or that salads are off the table forever. Establishing a healthy relationship to food is all about finding balance and discovering the foods that truly bring you joy and pleasure. And creating space for them!

So grab a pen and paper and brainstorm the foods that you consider to be your favorite indulgences. For me, fresh homemade bread, chocolate chip cookies, and dark chocolate will always have a place in my diet. But everyone is different! Truly think about what YOU love and make room for those things. This way you won’t feel deprived and tempted to grab the donut just because it’s there.

5. Create a habit of showing up for yourself

Ok, lean in because this is the KEY to it all. Making room for non-negotiable healthy habits on a daily basis is so important for creating lasting changes in your health and well-being. It all starts with recognizing diet culture and becoming more curious about your eating habits. However, without the daily practices of feeding yourself well, tuning in to your body and speaking to yourself with compassion and care, nothing will change. I recommend starting with one small shift at a time and slowing build up.

Here are a few ideas to try out:

  • Take 3 deep breaths before each meal
  • Cook 1 new recipe each week
  • Practice enjoying your favorite indulgence without guilt
  • Start each day with a 20-minute walk

Circling back to my promise to share my thoughts on *the perfect diet.*

Eating well is all about finding what truly works for you and your body. Eating foods that bring you joy and energize you. Being present at meals. I also believe that a healthy diet should flow into all aspects of life – how you connect with others, how you talk to yourself, how you feel in your body, and most importantly, how you show up in your life. I’d love to hear your thoughts on all of this and invite you to comment below with one way that you’d like to quiet the noise of diet culture in your own life.

If you’re excited to start moving away from diet culture and are looking for some inspiration in creating colorful, nourishing meals that you are actually excited to eat, you can follow me over on Instagram @the.wildflower.kitchen or sign up for my newsletter here.

Need help tuning in to your body? Download these journal prompts to rediscover your definition of nourishment!


Chelsea Fechtner is a Certified Nutritionist with a Master of Science in Nutrition who is on a mission to help the nurturers of the world learn to prioritize their own nourishment, one cozy home-cooked meal at a time!

energetic hygiene tools

What Is Energetic Hygiene?

The Basics

Energetic Hygiene is becoming aware of your energy field and developing a practice to tend to your energy. All living things have an energy field, and how we interact with this energy determines the quality of that vital life force that flows internally and externally. Most of us can’t see our own or other’s surrounding energy fields, but we can feel them.

There are several energetic layers in an energy field, including the physical, mental, emotional and spiritual layers, which can also be referred to as energy centers. Each of these layers holds information, experiences, and energetic imprints. These energy centers transmit energetic communication internally and outwardly. An energy field extends several feet around the physical body, which means that you can pick up energy from other people, places, or things just by coming in contact with different energies and being human. Before you even open your mouth to greet another person, your energy field greets them first.

How Energy Shows Up

What I often see in my energy healing practice are clients experiencing feelings or sensations that aren’t actually their own. If your energy field does not have proper boundaries and isn’t fortified with your awareness and intention, any type of energy can come in and take up space in your energetic atmosphere. A common example would be an argument that may have just happened and you walk into that space, and you can still feel that energy even though the argument is over. That argument energy can permeate your energy field even if the argument is over. This energy is so powerful that although the argument didn’t involve you, you might unknowingly take on those negative feelings and feel like arguing but don’t know why.

One key point I see missing in individuals who are new to energy clearing practices is accidentally clearing out the energy you like and want to keep. We do not want to clear out all of the energy in your field. We want to keep the energy we like and transform and clear the energy that is not serving us to our highest good. Your energy clearing practice and frequency is determined by how you feel and what resonates with you most. Also, keep in mind that energy clearing isn’t going to remove your feelings – those will need to be dealt with by you, but it will clear up space for you to process your feelings, and not get confused and derailed by other energies and feelings that are not your own.

How to Practice Energetic Hygiene

There are several ways to caretake and clear your energy field, including, but not limited to, herbal smoke clearing, sound clearing, crystal clearing, elemental clearing, and salt clearing. One of my favorite ways to clear my energy field is to lie down on the earth and invite the earth’s energy to absorb and transform any energy that is not for my highest good. Give it a try! Begin with letting the earth know you are opening energetic communication by offering gratitude, a blessing or prayer. Imagine and visualize all energy that is not the highest good melting off your body and into the earth. Thank the earth for supporting you and say a blessing, prayer, or affirmation or offering to close out the practice. Developing an awareness of your energy field and developing an energetic hygiene practice will support a healthy and vital energy field.

Want to learn more about Energetic Hygiene? Sign up to receive a mini-workshop with three tips to get you started on improving your energetic health and well-being – including how to create and work with a crystalline energy clearing spray!

 


Sharlean Windus is a Reiki Master Teacher, Sound Healing Practitioner & Intuitive Development Coach based in Seattle, WA. She offers a variety of events, Reiki trainings, and educational offerings to help people develop their intuition. Find out more about her offerings here.

Listening to the Pings

How to Listen to the Pings: Your Personal Internal Signals

Many years ago, I heard about listening to the pings (your personal internal signal) that tell us when it’s time to move on. You hear about this more in the space of relationships: “listen to the whispers to know when it’s time to move on.” 

Following the pings, you never know where they will take you. I was in my twenties the first time I can recall listening to and embracing the pings. After a very tragic life situation, I had gotten a call from my cousin in Atlanta, who suggested I come to visit. In that instant, the ping was not to visit, but rather to move. Three months later, I moved across the country without knowing anyone other than my cousin. Listening to that ping was monumental. I cultivated new friendships and lived on my own for the very first time ever.   At that time in my life, I was sure that I would never live alone — I would have roommates forever. 

Years later, I experienced another life-changing ping. It happened during a time in my life when I was actually ready for a change. I knew I was not happy in Atlanta, but I was also not ready to return to the West Coast. During this time, I went on an unplanned trip to Chicago. The ping hit hard. I found my new home. That move led to my new career in human resources and to eventually meeting my husband. Yes, there was a ping involved in meeting him too, and I’m going to say that, while it took some time (okay, a long time), it was a good thing to follow…. 

My husband and I eventually ended up back on the West Coast. As years passed, and I settled into life, I didn’t realize that I had stopped listening to the pings. Work and life became stressful.  I was overwhelmed; I lost my way. I didn’t hear the whispers anymore, and quite honestly, all aspects of my life were drowning/ falling — I was no longer present for my own life. I was unhappy and disconnected at work, with my family and friends, and with myself. 

Your higher self is always trying to communicate with you.

By this time, the pings were so drowned out/so muted. I wasn’t listening to the whispers of what I was feeling, and I felt lost and disconnected. Personal and professional setbacks finally shook me to the core. I realized I wasn’t who or where I wanted to be. Slowly and subtly, the pings started to enter my life again. The pings for me were small, little things that were affecting me – spiritually affecting me, prodding me toward a new direction of my life.

I began to notice blog posts and articles that were about the shadow and the benefits of shadow work. (The shadow is based on Carl Jung, referring to the part of ourselves that we choose to repress, typically from childhood.) I thought this practice might be helpful in my attempt to address and manage the deep stress of my corporate and personal life. While the concept of shadow work piqued my interest, I did not do anything about it. 

That was until, on a weekend getaway with my mom, I met a florist — yup, that’s right. I was drawn into the most beautiful floral shop that I had seen in years. Here’s where the subtle pings really kicked in. I loved the florist’s work so much that I started following her on social media. One day, when scrolling through social media, I noticed that the florist had posted about a wedding that she was missing. This led to an uncontrollable urge (ping) to discover the person she mentioned. She happened to be a shadow worker. Simultaneously, I had gotten the ping to look into coaching and ultimately started down the path to become an iPEC certified coach.

How listening to the pings shifted my mindset.

As I started to listen to the pings again, I started to see shifts in my mindset, and I began to see possibilities. The truth is that it wasn’t a big jump — it literally was one baby step at a time. (I know it doesn’t seem like it was one baby step because I started doing shadow work and my coach training at the same time, but it truly was one step.) 

It happens by noticing the shifts. The stagnant and weighted-down feelings slowly begin to feel lighter. It’s beginning to see possibility, or that there is even a hope for possibility — beginning to feel excited about options and opportunities. 

For me, I started exploring and getting curious, doing research and uncovering the next step I wanted to take along the journey. That led to more momentum, which then contributed to clearing blocks and shifting my feelings of lack and self-doubt. 

Forward motion began. Coach training enhanced my understanding of limiting beliefs and deepened my knowledge of how to do the work to uncover my internal blocks. I knew that, before I could successfully coach others, it was vital for me to internalize the message of limitless growth and of self-actualization. So I worked to acknowledge my abilities and fully accept myself. I worked to manifest the person that could effectively be the coach that my clients needed, to step into who I am today.

The journey still continues, and I embrace the truth that it will always continue, as I learn and continue to integrate and grow. 

Listen to the pings – you may be surprised where they take you.

In my younger years, the pings literally moved me, pushing me to move cross-country twice, taking huge leaps of faith when it came to even having a place to live. But, as I have grown older, the pings have changed direction, so to speak. They have nudged me toward a more fulfilling career as a coach and simultaneously pushed me to do the deep work of becoming a more enlightened, integrated, and joyful person. While my journey used to be a physical one, taking me across the country, it’s now an internal one, but the momentum continues to build. Life has become an adventure again!

How do you start to listen to the pings when you are feeling lost and out of touch? Download this workbook to start listening to your unique pings and begin to understand how they show up for you. 

 


Mari Roberts is a psychic coach, life mentor, and healer with over 15 years of experience in the corporate and nonprofit world. Her intention as your conscious consultant and empowerment coach is to bring her gifts to help you in your transformation to live in a more joyful, purposeful, and expansive way.