All Posts by Lauri-Ann Ainsworth

4 simple steps to start a meditation practice – for busy people

Meditation to me is like drinking a cup of great coffee in the morning. I need it to get energized and focused. I know for some people meditation feels like a chore. I know because I used to be one of those  people.

The idea of meditation  was very alluring but, to be honest,  it felt so hard. I would try to sit still and “clear my mind” but my thoughts would be racing and of course my foot or hand would start to itch causing me to be anything but still and zen. Not to mention  the angst of sitting cross-legged in lotus position for an hour - Ouch!

It wasn’t until 2013 when I first started practicing hypnobirthing to deliver my daughter that I inadvertently learnt how to meditate (I didn’t know it at the time). You  see hypnobirthing is a technique that teaches mothers how to slow down and regulate their breath while using affirmations and guided audios. Through these techniques she is able to stay in a state of relaxation so that she gets out of her head, where fear,  worry and anxiety are formed causing resistance and pain. Instead she drops into her heart space where she can use love energy to help her birth new life with ease and no resistance.

I didn’t know it  at the time but that’s exactly what meditation is - a technique to help you slow down, regulate your breath and tap into love energy that is your Highest Self/ Spirit/ God/Source/Universe so that you can achieve a goal.  In hypnobirthing the goal was to get this beautiful life out into the world but with meditation the goal is to work on developing an aspect of yourself that you’d like to improve or create (birth).

Examples of goals you  can set for meditation:

  • Improving your patience so that you don’t snap at your kids and spouse when you feel stressed and overwhelmed
  • Learning to be more compassionate so that you stop being so hard on yourself
  • Developing more perseverance so that you can finish that project you started
  • Working to clear a block in a chakra or cleansing them all for optimal flow

There are so many goals that you could have in meditation and you can work on  one goal for as long as you’d like. The idea is to meditate on qualities that will make  your life happier, healthier and more purposeful. 

So, if you want to learn to be more patient, then every time you go to meditate you’ll set  an intention to develop more patience until you start to notice that quality in yourself.

Dandapani has a beautiful course on meditation. One of the best I’ve ever taken. I’m not an affiliate I just think it’s a course everyone should take to learn how to meditate in a simple, clear and easy to understand way.

4 Simple  steps  to start your meditation practice:

  1. Set a time to meditate - this is great to do in your morning ritual practice and when you set a time to meditate it keeps you consistent. Of course be flexible when you need to be.
  2. Start with a guided meditation. I find these work best to keep you focused on something when the brain wants to go everywhere else. Ultimately you’ll get to meditating and observing your thoughts rather than fighting with them and then falling into the gap of consciousness where you’ll  think you’ve fallen asleep. But if you are just starting a practice I find doing these guided meditations allows your mind and body to get used to the practice. There are so many great meditations on Youtube. Here are a few easy 5 minute meditations you can start with: 

           3. Sit comfortably - you don’t need to be in lotus position or sit on the ground. You can                sit on a  comfortable chair with feet on the ground or put a pillow up against a wall                  with your legs stretched out on the ground. The important  thing is to keep your                        back up. Laying down will signal to your body that it’s time to sleep and you don’t                    want to be in the sleeping state of consciousness but  rather in a meditative.

           4. Go slow and be kind to yourself - you don’t have to meditate for an hour, in fact you                 can meditate for 1 minute to start. It’s a practice that  you have to develop so                             commit to a few minutes every morning. My meditation practice is 15-20 minutes                     and it works perfectly for me. Do what works for you and a time that will keep you                   encouraged to keep coming back to the practice.

Love and Light,


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How to cleanse your sacral chakra and know when it is blocked

What is the sacral chakra (Swadhisthana )?

The sacral chakra is the second chakra and is located by your lower abdomen right below your navel.  It is responsible for your ability to have fun in this world. It’s where our sexual and creative energy exist. This chakra helps us to understand what we like and don’t like. This chakra’s element is water, which is often associated with emotions.


Sanskrit Name: Swadhisthana

Colour:  Orange

Location: You lower abdomen right below your navel 

Responsible for: creativity, sexuality, creation, emotions, what you like and dislike

Affirmation: I feel

Element: Water


Physical imbalances with the sacral chakra

  • Low sex drive
  • Reproductive challenges
  • Uncomfortable with physical intimacy
  • Kidney issues
  • Urinary issues
  • Hip, lower back and pelvic issues
  • Abnormal menstruation

Emotional imbalances with the sacral chakra

  • Feeling shame or guilt
  • Emotionally unattached
  • Lacking creativity, joy, fun


To unblock and nourish your sacral chakra can be very emotional as this is the place where our emotions live and need to be expressed. One of the best ways to unblock any chakra is to get it vibrating at its normal frequency. When a chakra is blocked it is most likely spinning very slowly or not at all. It can also be overactive and move too fast but I’ll talk about that in another post.  

According to the law of vibration (one of the 12 universal laws) food, crystals, essential oil and music all vibrate at a particular frequency. When you use these tools that have a similar frequency to that of your solar plexus chakra, you help to heal it and bring it back into alignment. Let’s look at some of the ways you do this.

Meditation & Visualisations

Meditations are one of the ways I like to cleanse and rebalance my chakras. It’s actually one of the best ways to cleanse and activate your chakras. I believe in balancing all of them on a daily basis but if you want to do some work with just your sacral chakra, here is a great meditation you can use:

Energy Healing

If you feel like you need some additional support to clear a block or to learn techniques to support your own healing, visiting a professional like a Reiki Master is a good idea. Reiki is fantastic for all of your chakras and I mentioned this in my post about the Root Chakra as well.  A Reiki practitioner will help you to channel life force energy that will help to bring your chakras back into balance. You can learn more about this energy healing modality here.

Healing food for your sacral chakra

- Orange coloured foods such as:

  • Oranges
  • Pumpkin
  • Mangos
  • Tangerines
  • Carrots
  • Salmon

- Water (this chakra’s element is water, so drinking lots of water also helps to heal it.)

- Herbs & Spices: 

  • Coriander
  • Calendula
  • Fennel
  • Gardenia
  • Licorice
  • Cinnamon
  • Vanilla
  • Carob
  • Sweet paprika
  • Sesame seeds
  • Caraway seeds 

Aromatherapy - Essential oils to heal the sacral chakra

  • Sandal Wood
  • Ylang Ylang
  • Cinnamon
  • Ginger

How to use the essential oils for your sacral chakra **

  • A  massage focusing on the lower abdomen
  • Breathing it in using a diffuser
                                   **always use a carrier oil and skin safe essential oils.

Crystals to open & activate your sacral chakra 

  • Orange and coral calcite
  • Citrine
  • Orange carnelian
  • Orange adventurine

 How to use the crystals for your sacral chakra

  • Sit with them while you meditate. You can place the crystals on your sacral chakra area (lower abdomen, below the navel) while you lay down.  As you meditate breathe in and image a bright orange light filling your sacral chakra region. As you exhale imagine releasing any unwanted energy from the space.
  • Keep a crystal on your desk, in your pocket or in your bag to help you throughout the day.
  • Draw a bath and place a sacral chakra crystal in the water with you to help remove blocks and balance the chakra.

Yoga for your sacral chakra

Yoga is a powerful way to heal the chakras. Giving yourself a few minutes to connect with yourself can be very healing to your emotional wellbeing. Here is a great 40 minute sacral chakra sequence.

Busy and need some quick chakra healing? Try these simple ideas. 

  • Wear orange or add orange to your environment to remind you of your sacral chakra. Bringing awareness to this chakra and being mindful is a great way to start cleaning it.
  • Spend time near bodies of water like rivers, lakes or the sea. Swimming in them would be great too.
  • Keep a water feature in your house or even in the corner of your office. It can be a small one.

Affirmations for your sacral chakra

  • I feel safe enjoying sex
  • I radiate joy and the sweetness of life easily flows through me.
  • Creativity flows through me. I feel connected to all that is Divine.
  • I receive pleasure and abundance with every breath I take

Love & Light,


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Creating everyday rituals that are meaningful for your family

When I started on my spiritual journey I needed to spend some time healing myself. For the first time ever I had to make me a priority and it was exactly what I needed.

A year into my healing I had an altar with a nice collection of divination tools like crystals, oils, smudges and candles. I was also regularly performing my rituals and ceremonies but I felt like something was missing. 

I realised that I wanted to share this way of living with my family. I was experiencing the benefits of meditation, healing and ritual and I wanted the same for them. So I decided that it was time to take my own transformation a step further by infusing it into my home.

As a parent, one of my goals is that my children will grow up knowing the ancient wisdom of self healing, how to tap into higher consciousness and live an intentional life and above all else how to love themselves. I believe that by involving them in my practices it will become second nature to them. 

Teach by showing 

I think the best way to involve the family is by showing them first. Dedicate yourself to a practice, whatever it is, and let them see you before you invite them to participate.I started slowly by introducing my children to deep breathing. First thing in the morning I encourage them to close their eyes and take three deep breaths. They love doing this with me. 

David and I were already doing yoga together so we decided to involve the kids and let them see us practice. Some days they would watch, others they would join us on the mats - mostly annoying us and getting in the way. The funny thing about kids is that when you think they aren't paying attention, they're actually absorbing everything and will later surprise you with what they've learnt. So don't be discouraged.

Take time to check in with your family at the end of a day

It became an unofficial ritual for David and I to ask each other “how was you day?”  as soon as we got home from work. This was our way of catching up and I guess checking in on each other’s state of mind. One day our 4 year old daughter sat at the table, crossed her legs and said “Mom, Dad tell me about your day?”  She was paying attention to what we were doing. I thought it was cute and we did that with her on and off but not consistently. 

Create a Ritual - Family Ritual Time

Until one day it dawned on me that all four of us were in four different rooms of the house, doing our own thing and we had no clue what was going on with the other.  So, I pulled everyone together, grabbed my palo santo, crystals and a feather and told them to create a circle of pillows. It was family ritual time. 

Since then, every day of the week we gather in circle as a family to reconnect, talk about the highs and lows of our individual experiences for the day, do some deep breathing, and set intentions.  It’s now something we all look forward to and my children are 3 and 5. They especially love to hold the crystals in their hands. 

Here's how we do our family ritual:

  • Gather pillows in a circle
  • Cleansed the space with palo santo. My children love this part because they get to use the feather to move the sacred smoke around. (Of course be mindful of your children and the smoke, make sure you have proper ventilation and keep them away from the fire/heat.)
  • Hold hands and take three deep breaths with our eyes closed. I usually remind them to release any stress, worry or bad feelings on the exhale.
  • We take turns saying what we liked most about our day and what we liked the least. (You can learn so much about your children at this time and it’s a great way to get some insights into what’s happening in their lives. They are away at school for hours each day, you’d be surprised about how much you’ll hear from them when you give them a chance to tell you.)
  • After everyone has spoken we hold hands again and set an intention in the quiet of our hearts.
  • We close the circle by holding clasped hands to our heart and bowing with gratitude.  

It’s very simple really but a powerful time. Sometimes it can be short and other times we just have more to talk about and it goes on longer. 

There are so many things that you can do to make family ritual time your own. We’ve brought treats to the circle (chocolate cake), sang songs and play games like rock-paper-scissors (my daughter’s and son’s favourite).

Family rituals are great ways to reconnect at the end of a day as well as encourage your family to live with more intention.

I hope you’ll try your own family ritual and I would love to hear any ideas you have for family rituals.

Love & Light,


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Introduction to living an intentional life

I hated my life. I remember hitting rock bottom and coming to that realisation. I disliked my job, my home, my relationship was in turmoil and I wasn’t coping with the responsibilities of being a mom. On a daily basis I was guilty of judging others and myself and I soon slipped into a state of feeling unworthy, anxious and had zero motivation to do anything. 

I sat on my couch for days and cried not knowing what I was crying about but just feeling hopeless. This was completely unfamiliar territory for me. I wasn’t someone who suffered from depression and I was always able to pull myself up in those moments when I was down.  

In hindsight I realise that this was a defining moment for me. I needed to hit rock bottom to come face to face with what wasn’t serving me anymore so that I could emerge a better version of myself. Spirit has a way of shaking us up sometimes so that we can step into our higher selves and get back in touch with what truly matters. 

The unintentional life

I’m telling you this story because I feel it’s important to understand what happens when we live without intention. Life has little meaning and that feeling of meaninglessness can hit you like a wave of depression and immobilise you. Life can get pretty busy at times that we often get lost in the doing. Life becomes a routine of tasks that leave us feeling drained, unfilled and uninspired. I guess that’s what you call an unintentional life. You get up everyday and just exist.  

What is intentional living?

Intentional Living is living with purpose. It's living according to our personal values and beliefs and making conscious choices everyday and being happy with those choices. It's about being intentional with where we place our energy and awareness so that it brings out the best in who we are. This allows us to live a life that feels authentic, easy and in flow.

How I started living with more intention

After coming face to face with my shadow I chose to heal. I decided that I wanted a life that was filled with happiness, ease and flow. So I began my healing journey with Reiki (energy healing) and slowly started incorporated more intention in areas of my life. Here’s how you can start your journey to intentional living.

  1. Create a vision for the life you really want. It doesn’t matter where you are now or what you think is possible. Don’t concern yourself with the how. It’s time to dream and let your wildest dreams come to life for a few moments.

  2. Decide how you want to FEEL. This is so important. This may be the most important step. When you know how you want to feel everyday, you can tap into that vibration. Emotions are vibrations and you manifest and attract to you things that are a vibrational match to. So in other words, if you attract what you are giving off. That’s the law of attraction at work.  Here are some of my words: Nourished, beautiful, abundant, free, flowing, creative.

  3. Take inventory of what you do in your life right now to feel those feelings?  Are your thoughts, actions, habits aligned with your desired feelings? This can be very surprising for many people when they realise that life is actually filled with everyday routine tasks. We get the kids up in the morning, make breakfast, go to work, home, dinner, bed. Did any of these activities evoke your desired feelings? Well the good news is that you can turn mundane everyday tasks into something with intention. It isn’t hard to turn routine into intentional rituals.

  4. Develop an alter ego. It sounds weird but it works. Who would you have to be to live your best life? If you envision being a healthy and fit then what kind of person would you have to be to be healthy and fit? Would you be a person who eats consciously and is aware of what you’re putting in your body or would you be a person who eats greasy pizza all the time?

  5. Practice self care. Besides understanding your desired feelings, this one ranks pretty high for me. To me, self care is an act of self love. Loving yourself through intentional self care has a ripple effect in your life. When we love ourselves we give everyone and everything the best of us.  When you gift yourself a delicious cup of tea in your favourite mug you can’t help but be in a good mood.

Today people describe my demeanour as zen. LOL. I laugh because I’m happy that I chose to change. I would have never in my wildest dreams describe myself that way before because I was so high strung and full of anxiety.

We are all human and experience stressful situations and emotions. We can’t run away from them but when you are equipped with the tools to help you manoeuvre through them with more grace and each, you come out on top! So choose to live each day with intention. Slow down, and incorporate these steps little by little.

If you want to dive deeper into intentional living I invite you to check out my Intentional Living Coaching where I guide you towards a life of ease, fulfillment and flow.

Love & Light,



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How to turn routines into rituals

I think the most appropriate way to start this blog post is with a few definitions because you may be asking yourself what’s the difference between routine and ritual?

Good question!

A routine is a set of tasks that we do over and over again with a specific outcome. Routines can become habits where we do them so often that our brain goes on autopilot so much so that you don’t even know that you’re doing it.

It’s kind of like when you drive yourself home from work in the evening and your mind is busy thinking about the work you still have to do or how tired you are and without even thinking you’ve driven yourself home. That’s because the routine has been done so many times it’s become a habit and is so second nature to. You didn’t even notice your friend honking their horn and waving at you.

Intention is what makes ritual different from routine.

Doing things with intention means your being mindful and aware of what you’re doing.  It means you are present in the moment.

In our busy lives, we have so many routines that you probably don’t even realize. You wake up in the morning, put on the coffee, shower, commute to work, eat lunch, prepare dinner and the list goes on.

Life can be pretty routine and mundane if we allow it to be. But what if you could make everyday feel sacred and infused with intention? How would that change your life? How would you feel?

It’s actually a lot easier than you think and it doesn’t take a lot of effort either.

Taking the time to be mindful and aware of the little things that you do is all the difference.

When preparing a meal, instead of just chopping up and cooking, why not start with a little prayer of gratitude. Thank mother earth for the food she has provided and set an intention that it nourishes those who you’ve prepared it for. This makes  the cooking process so much more intentional and filled with love. You can taste it! 

“Enjoy the little things, for one day you may look back and realize they were the big things.” ~ Robert Brault

The act of cooking can be turned into a ritual that makes you feel sacred and connected to spirit. Food is energy and it’s what’s fueling you and your families bodies. So the next time you’re preparing to chop those carrots, feel them in your hands and thank them for the nourishment they will give to your body. Even take a moment to be grateful for the farmers who made it possible to get those carrots to you. 

Take deep intentional breaths while you make your coffee or tea. Breath in the aromas and be thankful for your morning beverage. Just being still in the moment feels very sacred and is an act of gratitude.Make waking up your kids in the morning a ritual that feels good.

David and I sing to our children to get them out of bed in the morning. We call it the morning song - I know the name isn’t super creative but it works. When we do that, the morning starts with a smile on everyone’s face and I love it! The only challenge we’ve found is that on weekends when we want to sleep in, they’re buzzing in our ears with this damn morning song! LOL

I encourage you to think about the things you do on a daily basis and see how you can turn the mundane things into a ritual and make those little moments sacred.

If you'd like to go even deeper with me to develop some of your own rituals to live with more intention you can check out my intentional living coaching program here.

Love & Light,


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Full Moon Ritual

A full moon is a such a powerful time. Tonight we see the moon in all its glory illuminating the dark sky. It’s also a very potent energy for releasing that which no longer serves you.

At new moon (when there is no visible moon) you set intentions that grow and manifest at the same time the moon waxes to full illumination (full moon).

When the moon is at its brightest it highlights that which is holding you back from realizing the intention you had set at new moon or anything else that is no longer serving you on your path in life.

That’s why the full moon is a perfect time for shining a light on the crap and saying ok it’s time for you to go! Now is the time to do some releasing rituals and severing the ties with situations, habits, people, thoughts and other energies that are keeping you down.

I wanted to share a potent full moon releasing ritual that you can perform tonight.


  • White paper and pen
  • Candle
  • Cauldron or fire safe container like a pot
  • Crystals - optional (Although if you have crystals that need some cleansing and charging, put them in a container and leave them out in the full moon)
  • Sacred space - you can prepare your sacred space or go outside under the full moon


  1. Cleanse your space with a smudge (sage or palo santo)
  2. Cleanse your aura by moving the sacred smoke around you (Be careful. If possible use a feather to direct the smoke)
  3. Use a bell or a chime sound to signal the opening of the ceremony. You can even make a seed sound yourself - Chant OM three times.
  4. Light the candle
  5. Invocation - call in your spirit team to be with your during the ceremony - your guides, angels, ascended masters
  6. Stand with feet planted on the ground or sit with spine up and meditate for a few minutes, asking your higher self to make clear all the things that are no longer serving you.
  7. Start writing all the things you want to release this full moon. Keep writing until your intuition tells you to stop.
  8. Take the paper and fold it up (Or if you want to write on strips of paper, take each one) and light it with the flame of the candle. Place in the cauldron and allow the paper to burn to ashes.
  9. Say out loud as the paper burns “As I align with the energy of the full moon tonight, I willingly let go of what no longer empowers and nourishes me.” Take three slow deep full breaths.

  10. Now  say “I welcome the clarity, strength and many blessings the moon offers to me, and I trust my intuition, angels and guides to lead me towards relationships, situations and energies that will serve my highest good.”

  11. Gratitude - Thank your guides for coming in to support you

  12. Ensure the fire it out and soak up some of those beautiful moon beams.

    Love & Light,


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How to cleanse your root chakra and know when it is blocked

If you’ve been to a yoga class, or a Reiki energy healing session you’ve probably heard of the word chakra. It’s all over the internet and has somewhat become a buzzword. I wanted to write this blog post about what chakras are, what they do and how you can practice self-care as you heal your chakras. As a Reiki practitioner, I cleanse my chakras daily in my self-care practice and I wanted to share some of the ways you too can cleanse and rebalance your chakras. So let’s start with some definitions and demystify what they are.

Chakras explained

The word chakra comes from Sanskrit and means wheel or disk. This wheel or disk refers to spiritual energy centers that run throughout the body along the spine from the pelvis area all the up through to the top of the head.  There are seven chakras within the human body that relates to specific body parts, organs as well as physical, emotional, psychological and spiritual ways of being. Running through these chakras is life force energy also called Ki, Chi, White light or Prana (there are lots of other names). This energy is what keeps us healthy, vibrant and functioning. Chakras 8 through 12 are above the body and relate to your soul, the Divine, and the cosmos.

Chakras 1 through 7 are represented by the colours of the rainbow and throughout this series, I’ll be introducing you to each in depth.

What is the root chakra (Muladhara)?

The root chakra is the first chakra and is located at the base of your spine (between your anus and your genitals). It is responsible for your basic primal needs,  grounding you and making you feel connected to this world.

The root chakra takes care of your basic needs like food, shelter, money, and safety. If you think of it like Maslow's hierarchy of needs, this is the bottom of the pyramid.

How to know when your chakra is blocked or imbalanced

Physical imbalances with the root chakra
  • bladder problems
  • Constipation
  • Fatigue
  • Anemia
  • Issues with the feet
  • Lower back pain
  • Issues with the base of your spine
Emotional imbalances with the root chakra
  • Anger
  • Impatience
  • Fear of lack of money
  • Feeling Stuck
  • Arrogant
  • Greed
  • Can’t keep still
  • Craving comfort foods
  • Feeling like you don’t belong
  • Feeling insecure
  • Lacking energy
  • Fear of job instability

Self-Care and Healing for Your Root Chakra


Meditations are one of the ways I like to cleanse and rebalance my chakras. I especially love Belinda Davidson's healing chakra cleanse for busy people. It’s a 30-minute meditation that I listen to almost every night as a part of my nightly ritual. This is a great meditation for all of your chakras. I believe in balancing them all but if you want to do some work with just one here are a few meditations that zero in on just the root chakra.


As a Reiki Master, I practice on myself daily. It’s become second nature to give myself a healing session whenever I need it. Reiki is performed by an attuned practitioner who acts as a channel for that life for energy that runs through your chakras. A practitioner can scan your body to understand where your blocks are. If you have a block at your root chakra, it’s a good idea to get a few Reiki sessions.

Reiki energy removes the blockages and rebalances the chakras. If you don’t have a practitioner near you, you can also benefit from a distance Reiki session, where an attuned practitioner can connect with you energetically and deliver the healing energy. It may sound weird but life force energy isn’t limited by space or time so it can be offered to anyone in the world no matter what distance is between them and the Reiki Practitioner. If you’re interested in receiving a distance session, you can check out my packages.

Food for your root chakra

  • Root Vegetables - Since your root chakra is all about grounding you to the earth, eating root vegetables will help your connection to the earth.
  • Sweet potato
  • Potato
  • Beets
  • Parsnips
  • Ginger
  • Turmeric
  • Garlic
  • Onion
  • Turnips

  • Protein
  • Eggs
  • Tofu
  • Peanut butter
  • red kidney beans
  • red meat
  • bone broth
  • Red Fruits
  • Strawberries
  • Apples
  • Pomegranate
  • watermelon

Aromatherapy - Essential Oils to balance your root chakra

  • Sandal Wood
  • Ylang Ylang
  • Cinnamon
  • Ginger
How to use the essential oils for your root chakra
  • Foot massage with the oils helps you to feel grounded.
  • A back massage focusing on the lower back
  • Breathing it in using a diffuser

Yoga for root chakra healing

Yoga is a powerful way to heal the root chakra, as movement is one of the ways we connect with our bodies and the earth. Here is one of my favourite youtube yoga teachers doing a 30-minute root chakra sequence. 


Busy and need some quick healing for your chakra? Try these simple ideas.

  • Wear red or add red to your environment to remind you of your root chakra. Bringing awareness to this chakra and being mindful is a great way to start cleaning it.
  • Stand - Just stand arm's length apart for a few minutes and envision roots growing from your root chakra down through your legs into the earth.
  • Dance - allow your body to just move and release anything it needs to. You can turn on a quick tune and allow your body to move without thinking too much.
  • Go into nature. Take your shoes off and walk on the grass, dirt or water. Connecting with mother earth is very healing for your base chakra.


Affirmation for the Root Chakra

I am safe and supported

I am at peace where I am

I am enough exactly as I am

I am nourished, nurtured and supported

I am abundant

I am grounded and connected to the earth. My spirit is connected deep down into the roots of the earth. I feel protected, safe and secure. I release all fear, anxiety, and tension. I am deserving of all that I desire.


Love and Light,


3 Day Chakra mini course

This 3-day email mini-course is designed to introduce you to the 7 major chakras and equip you with techniques to clear and activate your energy system. Start vibrating with the energies of your desires now.

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Setting intentions with the energies of the new moon

Setting Intentions with the Energies of The New Moon

The new moon is the birthing phase of the lunar cycle. It’s a time to set intentions that we’d like to manifest and birth into our realities. New moon is the time to plant the seed of your manifestation and as the moon grows and becomes more illuminated, so do your intentions. Since I started practicing these sacred rituals and cycling with the moon, I find comfort in these rituals. Just like a seed planted deep out of sight, gestating in the darkness of the earth. This is the time to plant those intentions and as the moon becomes more full, your desires, wishes, dreams start to sprout and manifest.

Why work with lunar energies?

Thousands of years ago in many cultures, ancient civilization used the moon to navigate their lives. They understood that life is cyclical just like nature and when we are in harmony with that rhythm we live fuller lives. To this day the farmer almanac indicates that the new moon is the best time to plant seeds as the land is fertile.

When you tap into the power of the moon you can strengthen yourself mentally, emotionally, spiritually and physically. This allows you to flow with ease and manifest your desires with less resistance.

You can start to prepare for the new moon by creating or downloading a moon phase calendar to track the exact date of the new moon in your hemisphere. You can download my lunar phase calendar here.

Creating a new moon ritual:

So, how do you set a new moon ritual? Well what I’m going to share below is what I do and there are other ways that may resonate with you and I think that’s fine. Take what you like, leave what you don’t. I firmly believe that you should make these rituals something that resonates with you and feels good for you to do.

Sacred space:

Having a special space that’s free from distraction is important so that you can set the intentions that are most aligned with your heart’s desires. You want to be positive energy into the space, so it’s a good idea to put the kids to bed, turn off your cell and the tv. It doesn’t matter whether you want to stay inside or go outside, just find a comfortable place that you can spend about 20-30 minutes.

I have an altar which is a small space on my table in my bedroom. On my altar, I keep crystals, pictures of my family, feathers, incense, candles and other items that make me feel tranquil and happy. I keep a comfortable chair, pillows, and shawls near that space so that when I’m doing a ritual I have all that I need to be comfortable.

Sacred supplies:

Gather your sacred tools and supplies to start.

  • A journal to keep a record of your intention – As we write our intentions we are sending a powerful message of our heart’s desires to the universe. The law of attraction loves when we write down our intentions on paper. Use a comfortable pen that writes beautifully.
  • Candles – they represent the four elements – wind, fire, water, and air.
  • Crystals – they can help to raise your vibration and are powerful tools in these rituals. I use clear quartz, labradorite, and moonstone. You can use stones that have various meanings depending on what intentions you are setting. I love Hibiscus moon who has a great article on crystals to work with moon energies.
  • Meditation music
  • Tools to clear the negative space – you can use sage, palo santo, essential oil diffuser using clearing oils like peppermint, lavender, frankincense.

Preparing your sacred space

Clear the space with your choice of tool. I use palo santo to remove any negative energy from the space and my body. 

You can also use essential oils like peppermint and lavender in a diffuser if you don’t have a smudge.

Ground yourself and meditate

Grounding yourself is always important when doing any ritual. We are spiritual beings having a human experience and it’s important to have a connection to the earth. Become still and imagine a root coming from the base of your chakra moving deep into the layers of the earth. Keep both feet planted on the ground and imagine that the earth is sending up loving safe energy to you. You are connected to mother earth.

You can also have beautiful music in the background and meditate for about 5 – 10 minutes. Do this for as long as you’d like. It’s totally up to you. You want to connect with your higher self so that the intentions you set are coming from your heart’s deepest desires and will be manifested for your highest good and greatest joy.


Say an invocation before beginning to write.

Dear universe, clear my mind and open my heart so that I may write on this paper my deepest desires that will be for my highest good and greatest joy. So be it. So it is.

Set your intentions

I write my intentions in my Law of Attraction journal. I like to keep it nearby because I use my planner daily and can track what is manifesting for me throughout the rest of the moon cycle. It also allows me to look back at full moon and see what wasn’t serving me and prevented me from manifesting my desires.

You can set as many intentions as you would like, this is a time to think BIG and be a visionary for your life. Don’t be afraid to be elaborate. Don’t be afraid that you’re thinking too small either. When I started setting intentions at new moon I remember questioning whether or not my intentions and manifesting wishes were too small and seemed like I wasn’t being ambitious enough. Don’t fret, just go with what’s in your heart big or small.

Surrender and release

Your intentions have been set and now you can release them to the universe to be manifested. Trust that you will do the work required to bring forth those intentions. It’s also important to remember Divine timing. Things could start to manifest for you immediately. Conversely, they may not happen as quickly as you’d like. Trust that the universe has your back and will give you what you wish for if it is for your highest good and greatest joy – at the right time.

I hope you found this helpful and I would love to hear about how you set intentions with the new moon. You can take this ritual and start using it or make it your own and do what feels good for you.

Love and light.

My morning self-care ritual and how creating one for yourself can change your life

My morning self care ritual and how creating one for yourself can change your life

I strongly believe that how you start the day sets the tone of the rest of it. You ever notice how the day just seems to crumble to pieces when you have to jump out of bed realizing that you’re late and everything becomes rush rush rush. You jump in the shower for a quick sprinkle, speed through brushing your teeth and then curse yourself as you stand in front of the closet because your inability to find something to wear is wasting more time.

And for those of you that have kids, the morning drama is on overdrive. By the time you get through the door you feel like you’ve just run a marathon and as you drive out you realized that the kids never brushed their teeth, so you do what any overworked, rushed and extremely late parent would do, you give them a mint and send them on their way. Not to mention that you inevitably forget something at home, like your cell phone or your coffee?

That used to be my life and to be honest, I have the occasional rush but nothing compared to what it used to be. When I do find my days starting on the wrong foot I have techniques to get me back in alignment. So, in this blog post, I want to share my morning routine with you and hopefully inspire you to put some extra time in at the beginning of your day so that you can enjoy the rest of it.


Wake up before the sun rises

As a busy mom of two, I found that getting out of bed to take care of me first makes everything go smoother. I feel like I’ve filled my cup and can now give to everyone else. I wake up, sit in bed and say things I’m grateful for. I don’t just jump out of bed anymore. I start my morning slowly and gently as that’s the tone I want to set for my day. I’m prone to anxiety and stress and feeling rushed is a trigger for me, so I intentionally start my that way.


Drink warm water and lemon/lime

I do this to start my digestive system and to alkalize my body. Giving my system a nice boost helps to expel the toxins and gives me a boost of energy and lightness for the day ahead.


Tongue scraping

A lot of my self-care routines are inspired by an Ayurvedic lifestyle. Tongue scraping removes those built up bacteria and germs that accumulated throughout the night. In Ayurveda, those germs are called ama and are believed to cause dis-ease in the body. Using a tongue scraper like this one.


Oil pulling

Using virgin coconut oil to pull the bacteria from out of the crevices of my teeth and mouth. I swish the oil around in my mouth for about 10-20 minutes. Sometimes I do this in the shower so that I can do something and take my mind off of the swishing. It can be challenging at first, but I suggest doing it in stages. Start with 5 minutes and work your way up to 20.

Light yoga stretching

10 minutes of yoga to get my body moving. I’ve tried doing some hardcore sweating exercise in the morning and it just doesn’t work for me. I like the slow and easy pace of the yoga for my morning and I can still build up a sweat.

Black coffee with spices

I only drink one cup of coffee a day as I’m really a tea fanatic. I’ve cut out dairy milk from my diet so I perk my coffee with a little cayenne pepper and cinnamon. It makes the coffee so delicious and not to mention that these spices are good for your health.


There are so many different ways you can meditate and I decide what feels right for me each morning. Sometimes it’s a guided meditation. Or deep breathing. And my favourite is to repeat mantras and affirmations. I don’t put pressure on myself to sit through a 30-minute meditation session if I don’t have the time. I do 5-10 minutes and that works just fine to get me going.

Self-Care Journal

I’m a big fan of the 5 minutes of journal practice. I try to make my routine easy and simple. If you haven’t noticed a pattern by now it’s slow, simple and easy. I know myself, anything that becomes too complicated will have me lose interest and not be consistent. So I created routines that are not complicated. My journaling consists of:

  • 3 things I’m grateful for today
  • What I want to work on for the day
  • My daily affirmation/mantra

I do stream of consciousness journaling during my moon rituals or whenever I feel the need to release something.

Affirmations and mantras

 I loooove affirmations and mantras. Words have so much power and can change my mood in an instant. I pull an affirmation that has been divinely guided for the day. I ask my guides, angels and the Divine what I need to hear or remind myself of for the day. I then repeat these mantras and affirmation several times. This can also be done as a meditation. As I said before it depends on what’s going on for me at the moment.


When I do get my morning routine done, it’s pretty hard for someone or a situation to mess up my day because I’ve set the tone and I’m in my power. For me, it’s important to stay fluid and open to what I need and want. Although this is called a routine, what’s most important is knowing what I need and giving it to myself – that’s true self-care. I hope this has inspired you to create your own routine in the mornings and remember to be gentle with yourself, don’t go crazy and over complicate things because that will discourage you.

Love and Light


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How to Create a Sacred Space and why it’s important for your self-care.

How to Create a Sacred Space and why it’s important for your self-care.

When I started on my spiritual self-care journey I recognized quickly why having a space to retreat to was so important. In my home I had a place to prepare meals, a place to sleep, a place to entertain, I had a place to do a lot of things except my spiritual practice. For me, spirituality and self-care go hand in hand.

The crystals, oils, journals, cards and all of my divination tools didn’t really have a dedicated space in my home and that’s when I realized that I needed to make one. In this article, I’d like to share a few ideas that can help you to create your own space. Take what resonates with you and leave the rest.

Why it’s important to have a sacred space

A sacred space is a place you go to decompress your mind, body, and soul. It’s a place to do healing work, magic and meditation. With our busy lives that are full of doing it’s not only a great idea to have this place to rest and rejuvenate; having a dedicated space also helps your body, mind, and soul to recognize what to do when it’s in this space so you get to that place of tranquility that much quicker over time. The energy of the space will start to build and once you step foot in that space you’re mind, body and soul will connect immediately.

What can you do in your sacred space?

Whatever you want. Yes, because it’s YOUR space to reconnect with yourself. For me, this is a place for self-care and self-love. It reminds me that I need to fill my cup so I can give from the overflow. Here are some ideas of what to do in your sacred space:

  • Healing Rituals
  • Meditation
  • Yoga
  • Dance
  • Sacred Ceremony
  • Moon rituals
  • Manifesting
  • Breathwork
  • Reading or journaling

Really the list could go on because you make it what you need it to be. I don’t subscribe to doing things the way everyone else does because we are all so unique. Self-care is knowing what you need and making time and space for that.

How to create your own space.

I want to preface this by saying that you are sacred. You are divine. Wherever you are can be sacred at any moment so don’t think that you can’t get to your place of zen if you aren’t in your sacred space.  This is especially important for busy, working people to know. There are many techniques and practices that you can do to bring you back to your sacred space but that’s for another post.

Step 1: Find a space

It can be out in the garden, in your living room, in the corner of your bedroom. It doesn’t matter. This space is where you will CONSISTENTLY go back to for your sacred work. Whether you are doing healing work, meditation, taking a few minutes to decompress from work or when your children are acting the fool and you need to reconnect with your higher self for guidance so you don’t do something stupid. (or is that just me?)

Step 2: Add divination tools and sacred items

The easiest way to remember what you can bring into your space is by incorporating items from the 5 senses. Smell, touch, sight, hearing, tasting.


Add Candles to the space

Not only are candles beautiful and smell great, they can instantly add a sense of calm because they can remind you that you are connecting to the light.


I’m a huge fan of incense. Good quality incense that is. Adding this to the space gives an added layer of scent that helps transport you to another place and just seeing that gentle smoke go up feels so sacred.

Essential Oil

Essential oil is the medicine of the plants and flowers. This is a powerful element to bring into your space. You can anoint or massage yourself with the oil or use a diffuser. I love to keep a variety of essential oils in my space and depending on what’s coming up for me at the time, I use them for different reasons, such as:

  • Lavender for healing and soothing
  • Eucalyptus
  • Sandalwood
  • Tea Tree

Sage smudge, Palo Santo

Cleansing the space of any unwanted or negative energy is a great way to enter your space. I would recommend investing in a smudge or stick of Palo Santo and keeping it near your space or in a kit.



Crystals are a very powerful divination tool and can support you by holding space for an intention you’d like to set for your session. I use crystal grids in my space. I write an intention on a piece of paper and place it under the grid that I charge up for continuous support. You don’t have to do that, you can simply hold a single crystal and either out loud or quietly in your heart set your intention. Different crystals are good for specific intentions, such as:

  • Rose quartz – love
  • Obsidian – grounding
  • Labradorite – connecting to spirit
  • Amethyst – opening/strengthening your intuition and psychic abilities

Affirmation, Tarot or Oracle Cards

I love inspirational words. They uplift and shift your mindset instantly. I keep oracle cards in my space, cleanse the deck with palo santo and pull one card per day. I work with that intention for as long as I need to.

Journal, pen, paint

Write down any feels thought or inspiration and downloads during meditation.

You may want to do art in your sacred space. Art journaling is a brilliant way to tap into your intuition and allow your feminine essence to create and birth ideas. Sometimes after I’ve journaled I allow my daughter to help me do some creative artwork over the pages. She loves painting with me and I think it’s a great way to connect with her.

Cushions, shawl, wrap

Comfort is a must in your sacred space. If you’re uncomfortable, chances are you won’t want to stay in the space long or even return. Keep a comfy cushion that you can sit on and even a shawl to wrap around you if you need to be held.

Picture or things that are sacred to you

I have pictures of my children in my space. They represent a rite of passage for me when I went from maiden to mother. Motherhood is a big part of my life now and I like to remind myself of my sacredness as a woman.

You could also keep pictures of a particular Goddess you are working with or anything that feels sacred to you. Trust your intuition and go with what feels right.


Guided Meditation

Sometimes I like to sit with a guided meditation. It depends on what work I’m doing in my space that dictates the type of meditation. My go to is one to cleanse my chakras. But there may be times when I want a morning meditation to energize and get me ready for the day ahead or even an abundance meditation. There are many meditations to choose from and it’s pretty easy to find one that works for you on youtube.

Relaxing Music or sounds

You choose what works for you. Other times I put on music that soothes my soul. It all depends on what I need at that moment. You may need some energizing music to dance to and get your body moving. Don’t limit yourself. Go with what feels and sounds right to you.


Water, Herbal teas

A nice herbal tea or a refreshing glass of water is always a good idea. Try not to bring caffeinated or alcoholic beverages into the space as you want to keep your channel open to connect to spirit whether that be your Higher Self, Source, Guides, God or the Divine.

This is quite a list of items that can support you in creating a sacred space but it’s not exhaustive. You can add whatever feels sacred to you. I hope I’ve inspired you to create your own sacred space that can support you in your sacred self-care practice.

Love and Light,