Jamie’s Show Notes: Welcome to the month of Meditation✨

This week’s coaching call was about demystifying meditation and the power of connecting to our diving nature.

Anna reminds us of the importance of calming and dialing down the nervous system before meditation in order to access the relaxed, peaceful, coherent energy, which will ultimately feel like our new baseline. What a sweet gift to give ourselves!❤️

Meditation Concepts:

1. Tuning into the space - taking our attention off the physical world and putting it on the spiritual world

2. What you put your attention on is what you give life to.

Tune in next week for Part 2!

Jamie’s Show Notes: “Secrets to Staying Healthy with Holiday Food, Stressors, and Relationships”

*AKA, taking care of your emotional and physical immune system*

Holiday Food: • feelings getting stuck in food • setting your intention to connect in other ways

Overextending Ourselves: • how to balance • resentment is high when self-care is low • Where can I simplify or delegate?

Emotional/Mindless/Expectation Eating: • pause between the stimulus and the response • short tapping meditation • go for a walk • go do something fun • move from unconscious to conscious eating

(Jamie’s fav) Self-Care: • good, healthy boundaries • say “yes” to what’s in alignment for you • take the time to re-center • essential oil epsom salt bath • asking: What is in my power to change, and what’s not?

Remember: A satisfied person is hard to tempt♥️✨

Jamie’s Show Notes:

Tonight’s call was all about what to do when you’re struggling to feel lightness energetically, physically, and emotionally during a heavy time. Because winter ain’t easy.

Notice what situations cause a sense of heaviness in life and practice “care without carrying.” Also, notice what helps you reconnect to lightness.

What can help us to release the yuck?

• moving the energy

• emphasize nourishing, warm liquids + foods

• organizing + decluttering your environment

• visualizing your lightest, most inspired self during tapping meditations

• checking in with your light-up list (sun time, friend time, music, podcasts, epsom salt baths with fancy bath salts, etc….. whatever feels good + loving to your sweet self)

The last 15 minutes was definitely my favorite part of the call because of the guided tapping meditation. You don’t want to miss it❤️

Also, Anna intros the Energy Centers Meditation + what’s up with the heavenly cacao we’ll be drinking at the CORE Gathering next week.

 CORE COACHING - January 31, 2023

Jamie’s Show Notes💛 

Tonight’s call was all about what to do when you’re struggling to feel lightness energetically, physically, and emotionally during a heavy time. Because winter👏🏼ain’t👏🏼easy😆 

Notice what situations cause a sense of heaviness in life and practice “care without carrying.”  Also, notice what helps you reconnect to lightness. 

What can help us to release the yuck? 

• moving the energy 

• emphasize nourishing, warm liquids + foods 

• organizing + decluttering your environment  

• visualizing your lightest, most inspired self during tapping meditations  

• checking in with your light-up list (sun time, friend time, music, podcasts, epsom salt baths with fancy bath salts💗, etc….. whatever feels good + loving to your sweet self) 

The last 15 minutes was definitely my favorite part of the call because of the guided tapping meditation. You don’t want to miss it❤️ 

 Also, Anna intros the Energy Centers Meditation + what’s up with the heavenly cacao we’ll be drinking at the CORE Gathering next week. 

 CORE COACHING - January 17, 2023

Jamie’s Show Notes💛

Tonight’s call was all about getting back to the basics on clearing blockages to health and creating change✨

Anna gave a quick refresher on EFT Tapping, visualization, ❤️ coherence, and connecting intention with an elevated emotion. Then, a beautiful tapping meditation followed.

“That healthy, TRUE SELF is already in us. We’re just unlocking who we already are.

—AK

 CORE COACHING - December 13, 2022

Jamie’s Show Notes💛 

If you have not listened to a single coaching call ever and are scrolling to see where to start, start HERE. 

Anna goes into the teaching for the “Connecting to Wholeness” meditation, which is a heart coherence meditation. It’s an opportunity to access the present moment state of being. Leaving space just to be… and allowing ourselves to encounter this deep, profound sense of wholeness. 

NOTES from Jamie:

Friends, I don't know about you, but it has been uuuhh.week. (insert side-eye smirk to Wednesday - ha!)  If you too have been laughing your head off and totally resonating with the reels going around to "Holy Spirit, Activate" then welcome, you are my people. 

Be sure to watch the CORE Coaching Replay below from last night.  Trust me.  It was just what my heart needed from the beginning... with deep breaths.  Anna prompted us as we exhaled to open our hearts to any and all spiritual guidance and wisdom and to just be open to whatever needed to show up for us in the moment.  Why do I always forget that?  So thankful for the reminder to just show up, be present, ask for what my heart is needing, and to be open to receive.

Check out the first 25 minutes of the call for GREAT questions about cleansing and the key factor:  calming the nervous system.  We also tackled questions on feeling like we should be "further along."

We covered 4 Blockages to Success during the last 35 minutes.  I jotted them down with a big ol' star beside #4 because I'm gonna need a sesh with Anna to get unstuck from that one.  We ended with a really beautiful tapping on #4, and my heart just broke.  When your body and your spirit have intimately known restriction and deprivation, you know the deep ache and the great desire to untether from the old blockages and self-beliefs.  The tapping was only about 15 minutes, and while I'm often resistant to tapping, it was so worth it.  Especially for the hope that I felt.  Because here's the truth:
I believe in my own healing.
I believe in my body's ability to heal.
I believe my body was divinely created to heal and radiate vibrance, mostly sunshine + rainbows.

♡♡♡

CORE Coaching Replay - 9/29/21

CORE Coaching Replay - 9/8/21

CORE Coaching Replay - 8/25/21

NOTES from Jamie:

I was SUPER resistant to yoga.
It's okay if you are, too.
I came to the mat with many misconceptions: there's a lot of sitting still, it's not fun, it's for people who are more confident in their bodies, it will be hard, and where did yoga even originate from? Woo freakin woo.

It was not until I had been a client of Anna's for almost 5 years that I decided to give this yoga biz a try. I began by signing up for Manifest's Root to Rise Yoga Workshop this past January, and everything clicked for me. Yoga pairs perfectly with this transformative work that we are all committed to integrating into our daily lives! Of COURSE, it does! I said way more words about this on the coaching call yesterday, so click the link below to hear me gush!

Beth Presley.
Y'all. This woman is gifted in many, many ways, but her vast knowledge on the mechanics and healing power of yoga just radiates. I can nerd out with her real quick on yogi things. And life things. She is a gem, so do not miss her beautiful descriptions of some of the different types of yoga: Vinyasa Flow, Restorative, Yin, Adaptive, and Trauma-Informed. She even demonstrated some restorative poses with the lovely Jen Gilmore. We were all very jealous - ha!

Still nervous?
I get it.
Reach out to Beth for a one-on-one session. I had one with her not too long ago, and I cannot begin to describe what it did for my body and for my heart. (Beth: 901-496-7120)

CORE Coaching Replay - 8/11/21

NOTES from Jamie:

If you are like me and sometimes need some encouragement regarding Morning and Evening Rituals or if you have questions about the Creating Change Meditation, today's coaching call is for you!

Morning and Evening Rituals can bookend our day in the most loving ways. Anna answers some great questions on how these practices will ebb and flow according to our current badwidth or window of tolerance. If you have felt a bit overwhelmed by the thought of implementing these practices, check out the video for some inspiration!

When we are creating change and doing this deeper emotional and spiritual work, the most important thing is we're wanting to agree with God, bringing onto the earth what is unseen.

The purest and most beautiful way to approach this work is to start from a place of wholeness. Remember that what is in you to co-create is not separate from you, even though it may seem like it. If you can come from an internal place of wholeness and oneness and feel it inside of you, then the way that it needs to show up will be perfect for you.

BONUS: There's a glowy 11 minute tapping meditation about 40 minutes into the call! I have this video pulled up on my phone so that I can repeat this meditation today. And probably tomorrow. Ha!

If what we focus on is what we give life to, I wonder what it would feel like to be intentional about staying tuned in to our completeness and worthiness?

I'm guessing magical.

CORE Coaching Replay - 7/28/21

What a way to close out July!!!  Today's CORE Coaching Call was with one of my besties - the incredible Malissa Trotter.  We discussed all things essential oils,  and it was so.much.fun!

We learned that oils are powerful, forgiving, and adaptogenic.  They work with our bodies to bring them into balance.  What a gift!  

Oils at their core are made up of frequencies.  Any oil will essentially hijack and then ELEVATE the frequency of your emotions.  Yes, please!

Click on the replay below to find out:

• what oil to simply add to your water to instantly uplift your mood with no effort

• Malissa's top 3 powerhouse oils + splurge oil

• all about the amazing iTOVi

CORE Coaching Replay - 7/7/21

NOTES from Jamie:

“Our first CORE Coaching Call of July was yesterday, and it was FULL of good teaching. We discussed some questions about the critical voice we all hear sometimes and our negativity bias because of our subconscious mind. BUT thank goodness for our beautiful, precious heart and its ability to sense, discern, and heal. You don't want to miss what Anna says about this - I took 5 pages of notes! So.good. Check out the replay!

Have you set an intention for July? This has been a game-changer for me. Remember that it doesn’t have to be fancy or elaborate. Sit still, breathe deeply, and listen to what your heart and soul are calling for.

CORE Coaching Replay - 6/23/21

NOTES from Jamie:

Our CORE Coaching Call yesterday was a sweet one. Several members emailed in that they wanted to dive into one of the blockages to intuitive eating: feeling badly about being successful in your health when someone you love isn't in the same place.

This created a beautiful opportunity for personal sharing and some coaching with Anna. The tapping visualization that followed was so timely and healing for me. In fact, my plan is to play this video and skip ahead to the visualization for my meditation time today!

Anna reminded us that it isn't helping you or anyone else if you're living as less than who you are.

So, SHINE ON, dear one!

CORE Coaching Replay - 6/2/21

NOTES from Jamie:

We had our first CORE Coaching Google Meet today, and it was all about our upcoming 3-Day Reset, which begins Monday, June 7th.  If you did not get to catch us live, check out the replay below!

Here's a quick recap:

The body is always wanting to cleanse in order to work, function, and HEAL.  The 3-Day Reset allows our bodies the space in which to do these things.

Clear the "Confusing Foods" by trading or eliminating them entirely, especially these top 5:

• sugar

• gluten / grains

• dairy

• hydrogenated oils

• alcohol & caffeine

Emphasize Cleansing Foods during the day. Enjoy cleansing liquids from the time you wake up until dinner time or as long as you feel comfortable. These include:

• high quality warm water with lemon

• Liquid Sunshine (recipe in your Intuitive Eating Guidebook)

• healing broths

• herbal teas

Plan for your evening meal to be very veggie-centric. Remember that Congruent Foods have life-force energy. They are whole and live - like you! Some yummy ideas include:

• steamed or fresh non-starchy vegetables

• salad with sprouts and your fave herbs

• light protein (salmon, chicken, eggs)

• healthy fats like avocado and grass-fed butter

Be sure to check out the video for modifications and our discussion on Transition Foods and Gray Zone foods.

Most importantly, allow yourself the space and grace to feel how you feel - physically and emotionally. When in doubt, ask what is the most loving thing that you can do for yourself in this moment. Start a list of ideas, if you haven't already. Some good ones are:

• grounding & time in the sunshine

• taking a nap

• detox bath

• drinking plenty of water

• watching something funny

• tapping meditations

• practicing gratitude

Please reach out for questions or support, and join us for our next CORE Coaching call on Monday. This will be a great one to be in on because we'll be taking a pulse check on how everyone is feeling with their first day of the reset.

Remember that your body must feel safe in order to cleanse. Stay in the present moment, and focus on what you CAN do. You totally have what it takes!

Jamie’s Show Notes:

Continuing our month of Meditation✨

Our intention behind meditation is to access those beautiful CORE emotions, connect with the truth of who we are, and to connect with God💫

Meditation Concepts:

1. Energy- We have an energy field that shrinks when we’re in survival mode (accessing lower vibrating emotions, heavier energy) and expands when we’re in creation mode, which is our natural state and can be accessed through the higher vibrating emotions of gratitude, peace, love, hope, and freedom.

2. Heart Coherence- One of the easiest ways to access this state of being is to access heart coherence. The heart is the doorway into your CORE. When the heart is in stress mode, the energetic signal is unclear, incoherent. Stress hormones are then released that inform the cells and tissues of the body. BUT! When we tune into the potential and rest our attention on the feelings created by the CORE emotions, hormones are released to repair, heal, and restore the body. They then communicate to the body that it is safe to create something new.

Jamie’s Show Notes - “Navigating the 6 Months of Chill”

1. Adapting to Winter - Circadian Rhythm - greater concentration of negative ions - cold therapy

2. Eating Seasonally - root vegetables - warm foods - foods higher in fat + protein - possible intermittent fasting

3. Cleansing - continue green juice a few times a week; drink during warmest time of day - colon cleansing / enemas - sauna - HOCATT - epsom salt baths

4. Movement - less-intense - focus on restorative movement - get outside

5. Emotional Wellness - plant seeds of intention - meditation + inward focus

6. Sleep - Circadian Rhythm ( see coaching call with Alisha Hunt) - high quality sleep mask

 CORE COACHING - January 3, 2023

Jamie’s Show Notes💛 

We’re in the middle of “Hibernation Season.” This is a time for reflection and self-inquiry. It’s also a time for holding things gently and allowing stillness. 

AK discusses looking at your health through the lens of energy. What is life-giving + creating an upward spiral, and what is life-depleting + creating a downward spiral? What can we do if we’re in the energetic sludge? 

Questions to Consider: 

1. What is really life-giving for me? 

2. What is causing heaviness in my life? 

3. Is there something I’m holding onto that is keeping me from freedom? 

4. What’s saving my life right now? 

5. Is there something my soul/heart needs more of? 

 CORE COACHING - December 6, 2022

Jamie’s Show Notes💛 

• Are you feeling some anxiety around the holidays? You’re in good company! We chat about our struggles and what’s worked for us in the past and what’s working for us now. 

• AK provides resources for calming the nervous system + staying present. And we all said, “Amen.” 

• SNEAK PEEK OF NEW MEDITATION💛✨ Yes, it’s as dreamy as it sounds🥹 

CORE Coaching Replay - 9/15/21

NOTES from Jamie:

We had a GREAT Q&A sesh yesterday on the CORE Coaching Call, so be sure to hit the replay button below!

Here are the highlights!

• Why do we tap on certain points of the body to stimulate meridian points?

• Everyone encounters a “speed bump” in taking time for the morning tapping meditation, but surrendering yourself to the process is always worth it.

• What about creating our own meditations? Rachelle beautifully shared how she co-created her day, and I sure did think about her this morning when I was co-creating!

• Sarah texted in a question yesterday about taking time for ourselves and leaving the family and job behind for retreats, etc. How do we balance self-care and the anxiety that often comes with that? Also, can we talk about how much I love getting texts from y’all?! Like, LOVE.

• What if we grew up with a victimhood mentality and didn’t even realize it?

• Brooke reminded us of the power of voicing aloud our gratitude and of the ripple effect that is then created. Feeling gratitude has a measurable effect on our brains and our bodies!

Anna brings it home in the last 13 minutes, and I have replayed this several times today already. Check out minute 44:44 -- of course, it is!

“If I’m very tuned in to my identity as a divine being, as a child of light, the more that I can step into that inner knowing that that’s who I am.  And I’m guided, I’m supported, I’m safe - THAT is turning on the light switch on the inside.”

CORE Coaching Replay - 8/18/21

CORE Coaching Replay - 7/21/21

NOTES from Jamie:

“Whew!  Y'all.  I am still buzzing from our CORE Coaching Call this afternoon!  So many of you were on the call, but if you didn't catch it, don't miss the replay below. 

There were SO.MANY juicy nuggets that I've already watched portions of the video again to fill in my wild and erratic note-taking - ha! 

Here's an example:
"Our decision towards life and choosing our highest good is a decision we have to make all the time.  We have to decide - 'I'm doing this for me, for my betterment.'  In choosing my worthiness, I'm agreeing with God about who I am.  I'm choosing my highest experience of life and recognizing my direct access to wholeness.  We want to tap into and connect to this as often as possible."  --A.K.

Our main topic was Morning & Evening Rituals.  These are sacred practices for our hearts, minds, and bodies to help us connect to our truest selves right when we wake up and just before we drift off to sleep at night.

Morning Ritual

• Tapping Meditation - This is an opportunity to remind ourselves of the truth of who we are and to connect to the peace, love, joy, and heart-centeredness that we have access to at all times. This is also when we can set an intention and vision for our day and practice feeling how we want to feel.

• Breath Work - Energy Medicine Routine or breathe + tap

• Movement - yoga, walk, jog, jump on the rebounder

• Greet the sun!

Evening Ritual

• Tappity Tap - Tap, breathe, and release your day. Then, when your nervous system is dialed down, put your hand on your heart, and bring to mind all of the things throughout your day for which you are grateful. Be sure to watch the video for more on this!

• Utilize Blue Blockers.

• Bath - Draw an epsom salt and essential oils bath to cleanse your energy field.

Feeling overwhelmed?
Reach out.
You are not behind.
Choose one thing to do for yourself today.
One meditation, one bath, one walk outside, watch one video.

CORE Coaching Replay - 6/7/21

NOTES from Jamie:

You did it!  You made it to the end of Day 1!  We had LOTS to discuss today during our CORE Coaching call, so be sure to check out the replay below.  It was SO GOOD to see so many of you on the call today!  It definitely lifted my spirits and reminded me that we were made for community.

Here’s a quick recap of topics discussed.

This reset is gentle enough to do at any point during the month, but it is still important to be aware of where you are in your cycle.  Cleanses are typically more challenging the last 2 weeks of your cycle when your progesterone levels rise.

Remember to move from light to heavy throughout the day.  We are delaying satisfying foods and focusing on cleansing foods these 3 days because we want to lighten the digestive load in order to allow for more energy to heal. 

Here is an example:

• high-quality water to start your day and all throughout (consider adding trace minerals)

• herbal tea

• organic broth (Kettle & Fire is 100% grass-fed and delish. I drink the veggie broth if I am trying to delay protein consumption.)

• supplement smoothie

  • Anna has a great one that is listed in the Intuitive Eating Guidebook

  • I have a yummy one that I adapted from Dr. Josh Axe that I'll link below.

• meal that is very veggie-centric (raw salad or steamed veggies + light proteins)

It is okay and very normal to experience big feelings right now. We are physically and emotionally cleansing. Things that may help:

• Tap + take at least 5 deep breaths (I do this so.many.times throughout the day on resets. It helps me to reconnect and to truly listen to what my body is calling for.)

• R E S T - take naps, go to bed early

• Put your feet in the grass and your face in the sun.

• Take a detox bath each day.

• Try restorative yoga (check out the online classes AND join us for some delicious yoga this Wednesday night at CITA)

• Watch a funny show or movie.

• Nourish your soul with a book you've been wanting to read or a good podcast.

• Modify

  • Try having your main meal earlier in the day, if you prefer.

  • Make some chia pudding.

Remember that this is so loving to your body. We are simply creating space in order to allow for healing.