Summertime Sanity

Here’s the truth: summer doesn’t have to be magical. It just has to be manageable. Some days you’ll have energy for beach days and crafts. Other days it’s survival mode—screens, frozen pizza for breakfast and everyone in their feelings.

I made a big boo boo this summer, and I know I’m not alone. I did not forget that summer was approaching, I just couldn’t get myself organized or focused enough to make a decision. Life was just life-ing.

So I choose to give myself grace and have come up with a handful of practical approaches to help me sanely survive the summer.

My youngest son once said to me when he was age 6, flexible people are the most successful people. He was right!

Though kids thrive on structure, maybe summer is a chance to exercise the power of chillaxing and create a loose routine. Break the day up; morning, midday, afternoon, and evening, balancing chores (Oye was a guaranteed fight in the beginning of the summer) chill time, the dreaded electronics, and activities.

My TRIBE has been a God send this summer. Arranging play dates and swapping times has helped me immensely. As a working parent, I’m aware summertime is not the time to set super high career goals, but I also don’t have the luxury nor the want to throw in the towel for the summer. I love my job, and aside from paying the bills, it helps me feel alive and purposeful. My TRIBE shares schedules, and each mom (and dad) steps in when they can offer a hand. Thank you rockstars!

Between work and home, I take an extra 10 minutes to sit in my car to listen to Hz music and breathe deeply. Sometimes I’ll throw in a mantra such as “I am safe,” “I am a bad ass,” “I am love.”

You can’t pour from an empty cup. Alone time is a must to reset. Trade off with a partner or friend. Have a cup of coffee and notice your senses. Fire off a round of gratitude shots.

Anything to bring you back to the present and in coherence.

Every day, without a doubt, the screen is the culprit of my guilt. I keep reminding myself, they’re not the enemy. I recommend setting screen time boundaries that you’re comfortable with.

I keep in mind my kids' age and set appropriate timeframes and content limitations.

Overall, focus on connection, not perfection. Expect messes and meltdowns (I’m not talking about the kids lol). Celebrate small wins—every day doesn’t need to be magical. Let go of comparisons: Your version of “enough” is enough.

xo,

Elizabeth

Does the Stuff You Own… Actually Own You? Why Less Really Is More

I moved! Yes, my family and I have decided to move to Boynton, and boy oh boy, I did not realize what there was to discover about myself once the packing and sorting commenced. I felt weighed down by my own stuff. And I realize I am not alone.

The truth is: the more we accumulate, the more we have to manage—physically, mentally, and emotionally.

Here’s how simplifying your life (especially your possessions) can set you free:

Less clutter = more clarity.

Physical mess creates mental mess. When you clear your space, you clear your mind—and make room for peace, purpose, and creativity.

Stuff demands energy.

Every item you own takes up space, not just in your home, but in your head. From maintenance to storage to guilt over things you don’t use, it adds up.

Experiences give more than things.

Research consistently shows that we remember moments, not material. Experiences give you stories, connections, and a sense of identity that no object can replicate.

Simplicity is a form of self-respect.

Curating what you own—intentionally choosing what adds value—teaches your nervous system safety, boundaries, and even joy.

So ask yourself:

What do I want to hold on to… and what’s actually holding me?

Because life doesn’t get better with more stuff. It gets better with more presence. More peace. More freedom. More meaning.

No More Lost Time: A Revelation Through “EZ Memories”

While packing for a new chapter in life, I stumbled upon two dusty boxes labeled “EZ Memories.” Inside, I discovered a treasure trove—cards, poems, and love letters that had been collected over 45 years. Each piece was a reminder of the love, joy, and impact I had shared with others. Friends, family, even clients—each note was a reflection of the light I had offered, the encouragement I had given, and the deep care and loyalty I had always shown.

As I read through them, I laughed until I cried, and then I cried until I laughed. The words were filled with praise, gratitude, and love. People shared how I had helped them see life more clearly, how I had lifted them during their darkest hours. It was overwhelming in the best way.

By the final letter, a different kind of tear was present. It wasn’t for the love I had given, but for the love I had withheld from myself. I grieved the years spent doubting my worth, silencing my brilliance, and believing I was too much—or not enough.

That moment became a turning point. I vowed that not another second would be spent in self-hate or self-doubt. I would stand fully in my heart, not just for others, but for myself. The love I so freely gave would now include me.

Because the truth is clear: I’ve always been enough. And now, I finally believe it. ~Elizabeth xo

Why Traveling and Experiencing Different Cultures Is Good for Your Mental Health

Have you ever felt like a new environment has awakened something within you? Like your senses sharpened, your worries softened, and your mind felt freer? That’s not just a vacation buzz. It’s what happens when we step out of routine and into something unfamiliar.

Experiencing different cultures does more than stamp your passport—it stretches your mind, opens your heart, and often brings the kind of healing no spa treatment can offer.

Here’s why travel is more than just a break—it’s medicine:

It disrupts the autopilot.

We all have routines that help us function, but they can also keep us stuck. Traveling shakes up your daily rhythm and forces you to be present—to taste, see, listen, learn. That presence is powerful for mental clarity and emotional reset.

It expands your beliefs.

When you witness how others live, think, eat, love, and worship, it challenges your assumptions. It invites you to let go of judgments and make room for empathy and curiosity. That alone can begin to dissolve internal stress. (remember: curiosity can lead to friendship!)

It reconnects you with wonder.

A stunning landscape. A stranger’s kindness. A dish you’ve never tasted. These simple moments reawaken awe, and awe, studies show, boosts emotional well-being and increases life satisfaction.

It’s a break… but also a mirror.

Travel lets us escapde, sure—but more often, it reflects back what we’ve been too busy to notice. You might see your habits more clearly, realize what truly matters, or even remember parts of yourself you forgot.

So the next time you catch yourself daydreaming about going somewhere else, don’t dismiss it. Maybe it’s your mind’s way of whispering:

“There’s more for you to see. More for you to become.”

What Does Freedom Mean to You?

When we hear the word freedom, we often think of the big, external things—independence, rights, the ability to choose our own path.

But what if the most transformative kind of freedom isn’t something loud or public?

What if it’s the quiet, internal kind?

Freedom might look like…

Letting go of roles that no longer fit.

Resting without apology.

Changing your mind—and honoring that change.

Saying “no” without guilt.

Feeling your feelings without rushing to fix them.

Freedom is not doing it all.

It’s choosing what truly matters.

It’s the moment you stop asking for permission to be yourself.

It’s when you give your body, mind, and spirit the space to breathe—and just be.

So this July, ask yourself:

Where in my life do I feel free?

And where am I still waiting for permission I don’t need?

True freedom isn’t something we earn.

It’s something we reclaim—one intentional choice at a time.

Freedom isn’t the absence of responsibility—it’s the presence of alignment.

It isn’t found in doing it all—it’s found in choosing what truly matters.

The Shell I Left Behind

Beneath the cold, pressure-heavy waters of the Atlantic lived a lobster named Lumen. He was strong by any crustacean’s standard—his shell was dark and thick, his claws heavy with years of experience. Yet despite his might, a deep unease brewed inside him.

Lumen had outgrown his shell.

He could feel it—the tight squeeze at every joint, the strain in his back when he moved, the pinching when he tried to rest. But more than the physical discomfort was the rising fear: to grow, he would have to molt. And molting meant vulnerability.

Every lobster knew the story: when you molt, you shed the hard armor that protects you. You slip out of your old shell—soft and exposed. For hours—sometimes days—you are a fragile creature, hiding beneath rocks, praying predators pass you by.

Many didn’t make it.

Lumen had delayed it for weeks. He clung to the comfort of his too-small shell, telling himself it was good enough—that he didn’t need to grow just yet. But inside, something ancient stirred. A deep wisdom whispered: Growth doesn’t wait for you to feel ready.

So one night, as moonlight filtered down through the currents, Lumen found a quiet cave and settled in the sand.

And he began.

It was agony—the twisting, the pulling, the tearing away of what had once been home. His legs trembled. His antennae twitched. He remembered every close call from his youth, every story of friends who didn’t survive their molts.

What if I can’t do it? he thought.

But a stronger voice answered: What if you can?

And so, inch by inch, he emerged. It was the most vulnerable he had ever been—soft, transparent, barely able to move. Every breath of current felt like a blade against his skin. But he had done it. He had left behind what no longer served him.

He stayed hidden for days, barely eating, simply surviving. But slowly, his new shell hardened. It formed stronger than the last—more flexible, more resilient. Not just a replacement, but an evolution.

When Lumen finally stepped out of the cave, he was changed. Bigger. Bolder. But it wasn’t just his size—it was the pride in knowing he had faced his fear and moved forward anyway.

All around him, younger lobsters looked up. They could sense something different in the way he moved. They whispered his name with reverence.

Lumen never bragged. He didn’t need to. His shell told the story—the proof that growth requires risk, and that strength comes not from never being afraid, but from facing that fear when it matters most.

Moral: True growth often means breaking out of what once protected you. It’s painful, yes—but only by shedding the old can you step into the strength of who you’re meant to become.

When Life Blocks You, Move Through It

Let’s be honest—we all hit walls.

"I’m too tired."

"I don’t have time."

"I’ll start next week."

They sound like valid reasons, but more often than not, they’re just well-dressed excuses.

Obstacles aren’t always what they seem. Sometimes, they’re not stop signs—they’re signals.

Signals to move.

Because movement isn’t just about fitness.

It’s how we shake off stuck energy.

It’s how we return to ourselves.

It’s how we solve problems—physically, mentally, spiritually, and socially.

When you move your body, you activate your mind.

When you shift your breath, you shift your perspective.

When you show up in community, you remember—you’re not alone.

The obstacle you’re facing might be an opportunity to grow.

So instead of waiting for the perfect moment, move.

Take a walk. Stretch. Breathe. Dance.

Let movement become your medicine.

This July, give yourself permission to move through it all—one step, one breath, one moment at a time.

The moment you start moving, your perspective shifts—and so does your power.

WTF Am I Going to Do With My Kids All Summer?

Let’s be real: summer break sounded great… until it actually started. Suddenly, you're a full-time camp counselor, snack distributor, screen time negotiator, and emotional support human—all before noon.

If you’ve ever whispered (or shouted) “WTF am I supposed to do with them for two whole months?”—you’re not alone, and you’re not doing it wrong.

Here’s the truth: summer doesn’t have to be magical. It just has to be manageable. Some days you’ll have energy for beach days and crafts. Other days it’s survival mode—screens, frozen waffles, and everyone in their feelings.

Make space for both.

• Create a simple rhythm. One small activity per day is enough—library, walk, sprinkler, or even just making a mess outside.

• Swap childcare with a trusted friend. A few hours off-duty can be a lifesaver (for both of you).

• Let them be bored. Boredom often leads to creativity (eventually).

• Prioritize rest—for them and you. Kids (and adults!) need downtime to reset. When everyone gets enough rest—whether it’s naps, quiet time, or early bedtimes—everyone feels calmer and copes better. It helps reduce meltdowns, crankiness, and parental burnout. So don’t feel guilty about carving out space for rest; it’s an essential part of summer survival.

• Embrace screen time (within reason). Screens aren’t the enemy—they can be your secret weapon. When you need a break, a few episodes of a favorite show or a game can give you a breather and keep kids safely entertained. The key is setting reasonable limits so screen time complements, not replaces, other activities. Think of screens as a co-parent for a little while—supporting you, not replacing you.

• Plan one solo recharge moment each day. Even if it’s just drinking coffee alone or hiding in the bathroom for five minutes. It counts.

• Loosen the rules a little. Summer can be softer. Less pressure, more grace.

  You’re allowed to feel overwhelmed and love your kids deeply at the same time. Both can exist.

  Most importantly, give yourself grace. Summer parenting is a marathon of sunscreen, snack prep, and emotional agility.

  You’re doing better than you think—even when it feels like chaos.

  Here’s to popsicles for breakfast, imperfect plans, and the occasional miracle of a quiet moment.

Fathers Feel It Too: Postpartum Mental Health Isn’t Just a Mother’s Issue

When we hear “postpartum depression,” our minds typically go straight to mothers. But the reality is, fathers can—and do—experience postpartum mood and anxiety disorders (PMADs). And yet, their symptoms often go unrecognized, minimized, or misunderstood.

Research shows that 1 in 10 fathers may experience postpartum depression, with even more experiencing anxiety. These shifts are not just “new dad jitters.” They’re real mental health challenges that can affect a father’s ability to bond with his baby, support his partner, and feel grounded in this major life transition.

Factors contributing to paternal PMADs include hormonal changes, sleep deprivation, increased financial and emotional stress, lack of social support, and changes in relationship dynamics. Fathers may also struggle silently due to cultural or internal pressure to “stay strong,” leading to feelings of shame or isolation.

Symptoms can present differently in dads—often as irritability, anger, withdrawal, substance use, or overworking—making it easier to miss the signs.

Get ahead of it. The more you know, the better you’re prepare. I have been privileged to work with many couples and then, fathers opening up to their feelings for the first time maybe ever. The difference in the family dynamics change for the good. Both mom and dad leave feeling heard, supporte, and even excited to put their new skills and ways of thinking to the test.

What Can We Do for Fathers?

This Father’s Day, let’s expand how we support dads—not just with gifts and gratitude, but with real care.

• Check in. A simple “How are you, really?” can open the door to connection.

• Normalize help. Encourage conversations about therapy, peer support, and rest, not as a weakness, but as a strength.

• Share the load. Create space for fathers to rest, process, and adjust to their new roles without pressure to perform or fix everything.

• Watch for signs. If you notice changes in mood, behavior, or withdrawal, gently suggest professional support.

And for Fathers Themselves:

• Speak up. Talk to someone you trust—a friend, partner, or professional.

• Prioritize rest. Your mental health is as vital as your family’s well-being.

• Let go of perfection. There’s no “right way” to do this—just your way, with love and honesty.

• Know you’re not alone. Postpartum support isn’t just for moms. You matter too.

When we include fathers in the conversation around postpartum mental health, we strengthen families and communities. If you or a father you know is struggling, know that support is out there, and healing is possible.

The Power of Community: Lifting Each Other as Women

After more than two decades of supporting others through integrative health practices, one truth continues to ground me: healing doesn’t happen in isolation—it happens in community.

There is something uniquely powerful that happens when women gather—not to compare or compete, but to connect. In spaces where vulnerability is welcomed and stories are shared, we create room for transformation. I’ve witnessed this again and again, whether in a workshop, a quiet one-on-one moment, or a room full of women who came seeking something more.

We live in a world that often asks us to do it all—on our own. But the truth is, we were never meant to carry everything alone. When we support one another, we reclaim something sacred: our softness, our strength, and our sense of belonging.

I’ve made it a personal mission to create spaces where women feel seen, heard, and empowered. Because when we lift each other, we all rise.

This May, as we honor mental health awareness, motherhood, and the courage it takes to prioritize our own well-being, I invite you to reflect on the power of community in your life. Who lifts you? And who can you reach for in return?

Together, we thrive.

Quote of the Month

“I am not free while any woman is unfree, even when her shackles are very different from my own.” — Audre Lorde

Reflect & Journal

Take a few quiet minutes today to sit with these questions:

• What kind of support do I need right now—and whom might I ask for it?

• Who in my life might need a reminder that they’re not alone?

• What would it feel like to be part of a community where mutual support is the norm, not the exception?

A Special Invitation: Maternal Mental Health Day Retreat – May 18

This May, in honor of Maternal Mental Health Awareness Month, I’m holding a space specifically for mothers, mothers-to-be, and anyone carrying the invisible weight of caregiving.

On Saturday, May 18th, I invite you to join me for a Maternal Mental Health Day Retreat—a restorative, soul-nourishing experience designed to reconnect you with your inner calm, replenish your energy, and remind you that you are never alone on this journey.

Together, we’ll share gentle movement, guided practices, and real conversations in a safe, supportive environment. Whether you're a new mom, a seasoned one, or navigating the complex emotions that come with caregiving, this day is for you.

Because your mental health matters. And you deserve care, too.

More details about the May 18th Maternal Mental Health Day Retreat are on the next page.

Your well-being is worth it—and so are you.

Back to Me

As I step into this new chapter, I’ve been reflecting on the journey that led me back to my most authentic self. Self-acceptance, I’ve come to learn, is about releasing the weight of others’ opinions and reconnecting with what makes me feel alive and joyful in my own skin.

I was a confident, happy little girl. At five years old, I declared to my teachers that I would only answer to "Elizabeth"—not Liz, not Beth, just Elizabeth. There was a certainty in that choice, a pure reflection of knowing who I was. But like so many of us, that certainty was soon met with comparison and doubt.

Second grade marked the beginning of a struggle. I found myself looking at others and questioning my own worth. By middle school, the challenges compounded with the usual trials of adolescence—puberty, social pressure, and even a relentless bully. In my desire to fit in, I ignored the voice of that little girl who knew her worth. I hurt people I cared about, including one of my best friends, all in an attempt to be accepted. But the truth was, rejecting myself never brought the belonging I so desperately sought.

College became a period of exploration. I chased experiences, trying on different versions of myself in hopes of reconnecting with that inner voice. Slowly, I began to understand that self-acceptance wasn’t about becoming someone new; it was about returning to the person I had always been.

Now, at 45, I stand with that little girl once more. She walks beside me, reminding me of the strength that comes from self-love. Through my years of experience in integrative health, working as a counselor, coach, and practitioner, I’ve witnessed the transformative power of this kind of self-acceptance in others too. It’s not about perfection. It’s about compassion—for ourselves, our choices, and the winding path that leads us home.

This month, I invite you to reflect on your own journey. Are there parts of yourself you’ve silenced to meet expectations? Can you listen once more to that inner voice—your own unique spirit?

Self-acceptance is freedom. And it’s never too late to return to yourself.

Wishing you joy and authenticity.

- Elizabeth

How to Rewrite Your Story

Have you ever knocked on wood to prevent bad luck? Or avoid walking under a ladder, just in case? Superstitions and beliefs shape how we see the world, often without us realizing it. But here’s the real question: are these beliefs helping you—or holding you back?

Our minds are wired to look for patterns and meaning. Some beliefs serve us well, keeping us safe or giving us comfort. Others, however, limit our potential. The key is knowing the difference.

The Power of Beliefs & How They Shape Reality

What if the way you see yourself and the world around you isn’t set in stone? What if your beliefs are simply patterns you’ve reinforced over time—and can change whenever you choose? Beliefs dictate our decisions, emotions, and even our potential. Some empower us, while others keep us stuck.

Think about a belief that has shaped your life. Maybe it’s “I’m not good with money,” “I always struggle with relationships,” or “Success is for other people, not me.” Where did this belief come from? More importantly—does it serve you?

Challenging & Reframing Beliefs

To break free from limiting beliefs, start by identifying them. What’s one belief that has been holding you back? Next, ask yourself: Is this belief based on facts, or is it just something I’ve accepted as true?

Now, reframe it. Instead of “I’m not good at public speaking,” try “I am learning to communicate with confidence.” Instead of “I don’t have what it takes,” shift to “I am building the skills I need to succeed.” Small changes in language lead to powerful shifts in mindset.

The way we think shapes our reality. When we challenge limiting beliefs, we open ourselves to new possibilities. The same mind that once believed in a superstition can learn to believe in something greater—like your own ability to change, grow, and thrive.

This month, I invite you to question what’s in your “belief box.” Do your beliefs support the life you want? If not, it may be time to rewrite the script.

So, what belief are you ready to rewrite this month? Let’s start the conversation.

If you are having trouble identifying your limiting beliefs and want to experience limitless possibilities, reach out to me to learn more about the Breakthrough Coaching program I offer.

In short, I provide a deep dive into the way you think, exposing all limiting beliefs that are connected to a great problem. Through the process of Mental and Emotional Release®, you will engage your Unconscious Mind to fully release all limitations you’ve adopted and accepted to be a part of you. Creating a clean slate to build from and create the life you’ve dreamed of.

Believe in yourself, believe in change.

- Elizabeth

Nighttime Self-Care Ritual

Reserve 10-15 min (device free) right before you enter bed.

What You Need:

• A cozy space to relax

• A gentle face cleanser

• A warm cup of herbal tea (optional)

• A soft blanket or pillow

• Soft music or bilateral tunes

Steps:

1. Set the Scene: Dim the lights or light a candle to create a calming atmosphere. Consider putting on soft music or nature sounds to help you unwind.

2. Cleanse: Wash your face with a gentle cleanser to wash away the day’s stress. As you do this, take a moment to be present and breathe deeply, allowing the warm water to relax you.

3. Relaxing Drink: If you enjoy tea, make a cup of caffeine-free herbal tea like chamomile or peppermint. Sip slowly as it helps calm your body and mind. With each sip, I reflect on a moment from the day that I can add gratitude. Even the tough stuff has a place in the heart of gratitude. (Hint: tough stuff makes you stronger for something bigger and better!)

4. Breathe & Unwind: Find a comfortable spot to sit or lie down. Close your eyes, take a deep breath in for a count of four, hold for four, and then exhale slowly. Repeat a few times to release any tension.

This simple nighttime ritual doesn’t require any special tools—just a few minutes of care for yourself. By creating a calm environment for your senses to relax and letting go of the day, you’re setting yourself up for a restful night’s sleep.

What Have You Done for Yourself Lately?

(read while you play Janet Jackson)

You are more than just your thoughts and emotions. Your body is your home, your temple, the vessel that carries you through every moment of your life. And yet, how often do we truly take the time to honor it? In today’s fast-paced world, it’s easy to forget that our bodies speak to us constantly.

They send us signals that we often overlook:

• Fatigue: When you feel exhausted, your body

• is asking for rest.

• Tension: Tight muscles or headaches are signals that you’ve been pushing too hard or taking on more than you need to.

• Hunger: It’s your body’s way of asking for fuel.

• Thirst: A reminder that hydration is essential for vitality.

• Buzzing: The buzzing feeling inside the body is often interpreted as motivation of drive, but it’s unsustainable, leaving you still tired.

Honoring your body begins with listening to those signals and responding with care. It doesn’t have to be complicated—it’s about small, consistent acts of self-love. Here’s how you can start:

• Check-in with yourself: Pause and notice how your body feels. Are your shoulders tense? Do your legs feel tired? Are you craving something nourishing? Take a moment to really tune in.

• Give it what it needs: Whether that’s rest, hydration, or food, honoring your body is about responding to those needs. If you're feeling hungry or fatigued, take action. If you're thirsty, hydrate. If your body craves movement, take a walk or stretch.

• Make space for recovery: If you’re feeling mentally or physically drained, allow yourself to step back and recharge. This isn’t a sign of weakness—it’s necessary for your long-term health and well-being.

I can already hear your challenge. “Elizabeth, I don't have anything I can give up or move around to even check in with myself!” My counter to the challenge, “If you do not choose to you first now, your body will decide for you when it’s really inconvenient. So schedule it.”

By honoring your body with small, consistent acts of care—whether through nourishing foods, movement, or rest—you create the foundation for a vibrant, balanced life. Your body is your temple, and when you treat it with love and respect, it responds by giving you energy, strength, and clarity. You produce MORE! You can give the world the best of you instead of what is left of you.

Below, we’ll explore how to deepen this connection with your body and listen to the wisdom it holds. It’s time to recharge, creating the energy you need to make your best life happen!

Enjoy a moment of peace and self-care, and remember: honoring your body isn’t a luxury—it’s a necessity.

Creating Your Best Self: The Power of Mental & Emotional Release® and Future YOU

Imagine being the person you want to become. Now picture that version of you at the end of 2025—healthier, more confident, at peace, and on track with your dreams.

How did they get there?

What choices did they make along the way?

The exciting truth is that your future self is not a distant dream; they're created by your choices today, no matter how small.

The Mental & Emotional Release® (MER®) Breakthrough process is a powerful way to start shaping that future self. By working together to release emotional baggage, you can unlock the energy and mindset needed to stay laser-focused on your path and goals.

Through this process, this will empower clients to transform their emotional intelligence, energy, and perspective, guiding them in their journey toward growth in areas like personal development, health, relationships, career, and spirituality.

An MER® breakthrough doesn’t just help you release emotional blockages; it creates wholeness in your chosen area of life, bringing you clarity and focus to align your mind, body, heart, and soul.

This new sense of freedom and emotional flexibility allows you to move forward with confidence, unwavering in your mission, and open to all possibilities that resonate with your true path.

The Magic of Small Steps

Waiting for the "perfect time" to start changing is a trap. Change doesn’t need to happen in leaps and bounds; it’s in the small, intentional actions that we begin to embody the person we want to become. Each step forward, even if it’s just a tiny shift, builds momentum that will carry you to where you want to be. You don't need to overhaul your entire life; you simply need to take aligned, consistent action.

The MER® process helps you get clear on your vision of the future and guides you in taking those first steps—whether it’s adopting a new habit, shifting your mindset, or acting as if you're already the person you envision becoming. This process sets the stage for lasting transformation, giving you the flexibility and strength to stay focused and grounded as you work towards your dreams.

Why Start Now?

The version of you at the end of 2025 is already unfolding, and it’s happening right now. Every choice you make today is creating the person you’ll become tomorrow. So why wait for “someday”? Every small moment of growth counts and every step you take brings you closer to that future self you’re already becoming.

By integrating the MER® breakthrough process into your journey, you release the emotional blocks and limiting beliefs that keep you from moving forward, and you align yourself with your true potential. You’re not just setting goals for the future; you're actively becoming the person who can achieve them. So, what are you waiting for? Your future self is cheering you on—let's meet them, one step at a time.

To My Amazing Clients

I want to take a moment to express my deepest gratitude to each and every one of you who has embraced the You First Now approach.

Watching you take responsibility for your growth and transformation has been one of the most rewarding experiences of my life. You’ve not only achieved goals you once thought were out of reach, but you’ve created lives that are even more incredible than you ever imagined.

Your dedication to believing in yourselves, assuming positive intent in others, and not taking things personally speaks volumes about your strength and character.

You’re contributing to your communities, spreading light, and above all, you’re having fun along the way. It fills my heart with so much pride to witness your continued growth and success.

I want you to know that I love you with my whole heart. You are all living proof that when you put yourself first in the healthiest, most empowering way, the sky is the limit.

Let’s make 2025 our rocket fuel — a year of limitless growth, joy, and even greater accomplishments.

Thank you for choosing You First Now. I am honored to walk this journey with you.

With all my love and gratitude,

Elizabeth

The Power of Being Present:A Gift to Yourself and Others

Life seems to move at lightning speed these days, doesn’t it? Between endless notifications, growing to-do lists, and constant planning for the future, it’s easy to overlook the one thing that truly matters—the moment right in front of us.

Being present is about showing up fully, not perfectly. It’s about being here—really here—instead of letting your mind race ahead or drift back.

Why Being Present Changes Everything

When you focus on the now, something amazing happens:

• Stronger connections. People can feel when you’re truly listening—it’s like a superpower for building relationships.

• Clearer thinking. Worry and overwhelm often live in the past or the future. The present? That’s where clarity resides.

• Inner peace: Presence dissolves anxiety, which often lives in the past or future. Life is happening now, not in the "someday" you’re chasing.

It’s like driving a car: You don’t get anywhere by staring at the rearview mirror or obsessing over the map. The road ahead reveals itself moment by moment.

Think about it: Life isn’t found in yesterday’s memories or tomorrow’s plans. It’s happening in the little moments unfolding right here.

How to Be Present (Even When It’s Hard)

Here are some simple ways to bring your focus back to now:

1. Take a deep breath. Seriously, just pause. Feel the breath as it enters and leaves your body. This one small action can reset your entire day.

2. Tune into your surroundings. What do you see, hear, or feel? Noticing these little details pulls you out of your head and back into the world around you.

3. Ask yourself, “What’s important right now?” It’s easy to get caught up in a million distractions. This question brings your attention back to what truly matters.

4. Let go of the need to do it all. Sometimes, just focusing on one thing—whether it’s a conversation, a task, or even a moment of rest—can make all the difference.

A Simple Visualization to Re-Center

When you feel scattered, picture yourself standing in the middle of your life. All the noise, stress, and distractions are on the outskirts. But right here, at the center, is a calm, steady version of you. Stay there. Feel the stillness.

The Beauty of Being Here

When you choose to be present, you give yourself—and others—the most precious gift of all: your attention. It’s a way of saying, I’m here. I’m listening. I care.

The truth is, life’s magic isn’t waiting for you in some far-off future. It’s happening now, in the little moments: a shared smile, the sound of laughter, the warmth of the sun on your skin.

So today, take a moment to pause and simply be. Notice the beauty in the world around you and let yourself soak it in. Because when you’re present, you’re alive to all the wonder life has to offer. Right now is enough. You are enough. Embrace it.

Navigating Holiday Headaches

The holiday season brings joyful celebrations with family and friends, as well as heightened tension and pressure. If you experience stress or anxiety in your daily life, societal expectations during the holidays can intensify these feelings.

Whether you’re searching for the perfect gift, trying to keep up with the never-ending social events, or cleaning the house before family and friends arrive, it’s imperative to make sure you have the right tools in your back pocket to prioritize your well-being.

First is learning how to use the 3 Cs of communication: conscious, compassion, and concise.

Be conscious when trying to understand how the other person is communicating and choose context over content to better interpret what they might be going through at that moment.

Always assume positive intent and avoid taking things personally.

If your communication comes from a place of compassion, you can’t go wrong. Before speaking, ask yourself: ‘Is this statement coming from a place of love?’ If you don’t have anything positive to contribute, take a deep breath and remove yourself from the conversation. “Excuse me, I have to pause to use the restroom,” is a phrase I use often.

Keep your communication concise by utilizing the K.I.S.S. method: keep it super simple.

Choose your words carefully and come from a giving place when engaging in conversation.

Implementing boundaries creates a safe space for people to be their authentic selves. Identifying and setting boundaries can be challenging at first, but with practice, you will be able to confidently reinforce them.

As you interact with others, be mindful of how you feel and if you notice an uncomfortable feeling, or what I like to call a “twinge,” signaling that someone has crossed your boundary. When this happens, identify which boundary has been crossed and correct it by identifying if you have clearly expressed this boundary previously.

If you have not, it’s time to do so by using the 3 Cs of communication.

Approach every interaction with the understanding that other people have no idea how to treat us unless we give them instructions on how to do so. Once we set our boundaries, it is up to them whether they want to respect them, and you are in charge of deciding whether or not you want to change them.

Ultimately, you have the most control over yourself to create the peace you desire.

The final tool to keep in your back pocket is using your 1-2-3 plan to regulate your emotions. If you feel the “twinge” during an uncomfortable conversation, first excuse yourself from the situation, second self-soothe by affirming that you are safe and in charge of your reaction, and thirdly incorporate grounding practices such as breathing exercises.

The holiday season is focused on the principle of giving. Don’t forget to give yourself the time, space, and freedom to prioritize your own needs and fill your own cup. This will enable you to give your family, friends, and the world around you the best of you instead of what’s left of you.

Finding Joy in Everyday Moments

You know that warm, content feeling you get when you think about something that just makes you smile? That’s gratitude. It’s a simple shift in focus from what we feel is missing to all that we already have, and it can lead to a major boost in happiness and well-being. In a world that’s often focused on what we *don’t* have, gratitude can feel like a breath of fresh air, showing us the abundance in our lives and adding a little extra joy to each day. Let’s talk about how gratitude can make a real difference.

How Gratitude Lifts Us Up

Gratitude isn’t just about saying “thanks.” It’s about tapping into feelings and aligning the energy throughout our body, which genuinely improves life. Here’s why it works:

• More Positivity: When we’re grateful, it’s like adding a filter that brings out the bright colors in life—more joy, peace, and optimism.

• Less Stress: Shifting our focus to what’s good can ease anxiety and give us more peace of mind.

• Better Relationships: Gratitude builds stronger connections with others, helping us feel closer, more appreciated, and more loved.

• Increased Resilience: When life gets tough, gratitude can help us bounce back by reminding us of the good stuff still around us.

• Improved Health: Believe it or not, studies show that gratitude can even boost physical health—better sleep, less pain, and stronger immunity.

Ways to Bring More Gratitude Into Your Day

Starting a gratitude practice doesn’t have to be time-consuming or complicated. Small changes can have a big impact, so try a few of these ideas and see what works for you.

1. Gratitude Letters: Take a moment to write a heartfelt thank-you to someone who’s made a difference in your life. It could be a friend, a mentor, or even a family member. The act of expressing gratitude can deepen those connections in meaningful ways.

2. Daily Gratitude Rituals: Create a small daily or weekly ritual. Maybe you light a candle, say a little thank-you, or keep a daily gratitude list. Whatever works to bring gratitude into your routine!

3. Mindful Appreciation: Practice noticing the small stuff—a great meal, a gorgeous sunset, or even just the warmth of your coffee mug in the morning. When we pause to appreciate the little things, life just feels a bit brighter.

4. Gratitude Circle: Get together with friends or family and share something you’re grateful for. It’s a great way to connect and spread positive vibes.

5. Gratitude Affirmations: Try repeating a simple affirmation like, “I’m grateful for today.” Repeating positive statements can help train our minds to focus on what’s going well.

6. Gratitude Journaling with Visualizations: Write down what you’re grateful for, and try to visualize those moments as you write. It’s amazing how this can bring those feelings to life and make them feel more real.

7. Anchor Your Gratitude: Try tying your gratitude to physical action, like a little tap on your shoulder or clasping your hands together. This can be a grounding reminder to keep gratitude close by.

8. Gratitude Meditation: In a quiet moment, focus on things you’re grateful for. Picture them in your mind and let those feelings settle in. This is a great way to end your day on a high note.

9. Gratitude Boards: Get creative with images, quotes, and little reminders of things you appreciate. Having a visual reminder can make gratitude a natural part of your space.

10. Reframing with Gratitude: When you’re facing something tough, try asking, “What’s something positive I can find here?” It’s a small shift that can change your outlook.

Gratitude isn’t about having everything you want but recognizing and appreciating what you have. It’s a mindset that can make every day a little bit better, helping us find joy and comfort in the present. So, give some of these tips a try and see how a little gratitude can go a long way!

Loneliness and How The Community Can Help

While common definitions of loneliness describe it as a state of solitude or being alone, loneliness is a state of mind. Loneliness causes people to feel empty, alone, and unwanted. Lonely people often crave human contact, but their state of mind makes it more difficult to form connections with others.

Researchers suggest that loneliness is associated with social isolation, poor social skills, introversion, and depression.

Loneliness, according to many experts, is not necessarily about being alone. Instead, if you feel alone and isolated, then that is how loneliness plays into your state of mind.

Loneliness can have profound effects on both mental and physical health. It can lead to anxiety, depression, and a weakened immune system, increasing the risk of various health issues. Chronic loneliness can also affect cognitive function and overall well-being.

Community plays a crucial role in alleviating loneliness. Engaging with others fosters connections and provides a support system, which can enhance feelings of belonging and purpose.

Community activities, social gatherings, and support groups offer opportunities to build relationships and combat isolation.

By encouraging open communication and shared experiences, communities can help individuals feel valued and understood, ultimately promoting healthier, happier lives.

It may seem impossible and overwhelming to reach out to others and for your own community. Email me at elizabeth@youfirstnow.net, topic lonely. Consider this the first step to building your personal community. 💜