Episodes
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Day 21: I am Goddess
Take a minute to turn back in your journal and flip through. I think just the fact that we allowed ourselves to dream and journal over these 21 days is amazing. Adding in mindfulness and meditation is all outstanding. I feel like we have done alot to improve our self care in a very short amount of time. Imagine if we keep going!?
Take out your journal, notice and celebrate how far you’ve come in just 21 days. Remember, we’re celebrating everything, both big and small! We have built a solid foundation. Now it’s time to keep going, building that house and life of our dreams.. Inside and out. Continue on the path of health, happiness, and ease. How do you dream of yourself continuing forward…
I can. I will. I am.
Today’s Meditation.
I am goddess
Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out.
I am goddess. Happiness is beautifulHealth is beautiful. Confidence is beautifulGratitude is beautiful. Mindfulness is beautiful. Life is beautiful. I am beautiful.
I am ready to keep going. I am creating positive changes with ease and joy. I am creating new habits and rituals that continue to serve me on my wellness journey. I am letting go of what no longer serves me.. Habits, negative thoughts and limiting beliefs. I am open to change as that is the only way to change. I love you , you can do anything.
Breath in and out….
Take a moment to visualize yourself.. today, tomorrow and this week.. Walking, smiling, choosing healthy foods with ease….
See yourself another 21 days from now, happier, healthier, slim, fit and strong. See yourself enjoying sustainable success. Finding new healthy habits that will carry you into you 40s, 50, 60’s, 70’s and 80’s. The seeds are planted now, continue to nurture yourself and allow yourself to grow.
I am goddess. I am an amazing woman.I always have been and I will always be. I am caring and compassionate. I am loving and I am loved. I’m allowing myself more time and space to see myself for who I really am. An amazing person from the inside out. My beauty shines and my aura glows. I am exactly where I need to be. I believe in myself and know I can kep going and growing.
Breathe in and out
Take your time coming back to this moment, bringing your breathing back to its normal rhythm. I am so proud of you for following along these 21+ days. Please allow yourself to be proud of you too. Remember your breath is your anchor, come back to it a few times today, to practice mindfulness and gratitude. You did it. You’re amazing. Thank you so much for being here today, if you’d like more weight loss meditations, please check out my book now on audible called Meditations for Weight Loss, 7 Meditations to Listen to Each Day. Written and Narrated by me, Cristin Powers, with calming handpan music by my husband Jacob Cole.
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Day 20: I am taking bigger steps with ease to become my best self.
20 days. 20 days of daily intentions, taking notice of your self care, practicing mindfulness and practicing easy action steps to becoming the next best version of you. As I’ve mentioned before the best you, is already you, it’s just doing more of the best pieces of you, more of what makes you feel good, more of what’s healthy for your body and mind.We’ve been taking really great care of ourselves the past 20 days and practicing easy action steps to be closer to our goals and dreams.
Today’s Journal Prompt:
Is there a bigger step you can take? Is there a bigger step you WANT to take? Big to you, might be small to others. Don’t judge it, lean into it. It’s the thing you really want to do to be a healthier, happier version of you that you keep putting off. It might be the thing you keep trying but never go all in. What is it? What is a bigger step for you? Are there baby steps to the big step?
Think about it, sit and dream about the future you taking steps, and how does it make her feel? What’s holding you back?
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Day 19: I am choosing food that fuels my body with ease.Remember to check in at each meal, ask yourself before- how hungry am I? Does this food fuel my body? Is this meal balanced with nutrients for a strong body and mind? How will it make me feel over time? Remember we can choose food that fuels our bodies with ease and joy.During your meal remember to take a moment to be grateful and to take your time… slow down. When you are ½ way or ¾ of the way finished with your meal, check in again. Where is your hunger scale at now? Are you still hungry or do you need a minute for your mind to connect with your belly? I think a lot of the times I think we might over eat on accident, we are in a hurry and just getting through the meal to be on to the next thing. Work, laundry, family, friends, dogs, whatever it may be. Slow down and check in. :)
Today’s Journal Prompt:
What are some meals you enjoy that fuel your body?
What are some ways to make choosing nutrient rich foods easier?
Are there any new meals you’d like to try to make this week or weekend?
Today’s meditation:
Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out.
I am choosing foods that fuel my body with ease
I love taking care of my body and mind, giving it what it needs. I find, create and choose meals that are nutrient rich. Full of vitamins and minerals. I keep my body hydrated every day.I know how to choose foods that are balanced. I know food is not the enemy, I can indulge in an intentional and balanced way. I am able to let go of what is no longer serving me with ease>I am on the path of my wellness success.
I love trying vegetables cooked in new ways. I love trying new healthy options while I’m dining out. I tune in at each meal with eachI am grateful for the food that I eat each day.
Breath in and out.
Take a moment to envision yourself at a meal time… see yourself checking in with your body, feeling what your hunger scale is… take a moment to notice your choices of what you can have at this meal…checking in…. Notice what meal will make you feel good right after eat and over time. Picking which foods will give you the energy you need at lunch time to glide through the day with ease, not something that weighs you down and makes you tired. See yourself again at a snack time… knowing that feeling hunger isn’t bad, it is a part of life. See yourself grabbing something that supports your wellness journey. Maybe some fruit, or a smoothie. Of some veggies and hummus. Whatever you choose, know that there are many healthy options for you.
Breathe in and out
Take a moment to just see yourself in the near future being able to choose healthy foods with ease. Taking notice that fruits are so sweet and energizing, and that veggies can be crunchy, and salty. We can pass on the candy and chips and replace them with fruit and veggies with ease. Seeyourself enjoyign balanced meals with friends, family and loved ones.
See yourself on your wellness journey, happy healthy slim fit and strong.
I am choosing foods that fuel my body
I am choosing foods with ease that support my wellness journey.
Take your time coming back into today. Remember to check in at each meal remember to be grateful and to remember to not be against the feeling of hunger. You can choose foods that fuel your body with ease.
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Day 18: I have the power to change.
Let’s celebrate! It’s been over 18 days of showing up. That alone is a celebration. Remember to celebrate the small things. Celebrating those little action steps will help us to feel good and create bigger inspired action steps over time.
In the last 18 days what positive habits or changes have you done? I know we want to change even more… believe me I’m there, there’s always room for improvement. But we must 1st notice what we’ve accomplished, big or small…
Today’s Journal Prompt:
Things I am celebrating that I have done over the course of the last 18+ days….
I’ve checked in every day!
I’ve been more mindful
I’ve added water in before coffee
I’ve taken my vitamins more consistently
Made small changes like my walking route, driving route, etc.
I walked
I journaled
I parked farther away
I’ve been more loving, compassionate, and mindful in daily situations.
Lost weight!!!!!
Noticing all that you’ve already done in only 18 days really confirms that you DO have the power to change :) <3
Now think about what you want to manifest more of?
Ask yourself:
What do I want to continuously improve and manifest more of in my life… (examples below)
I want to work out more
I want to check in with my body more
I want to be more mindful
I want to take more action steps on being the happier version of myself. :)
Today's meditation: I have the power to change.
Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out.
I have the power to changeI believe in myself and my power to change. I notice I can make small changes daily, giving me the power to create even bigger changes over time.
I have the power to create new habits and rituals that are healthy, a help me along my wellness journey. I have the power to make my dreams come true, one step at a time. I have the power to get through the hard times and see the silver lining on the other side. When negative thoughts arise, I have the power to understand why I am having them, process them, and let them go. I have the power to raise my vibration instead. Thoughts come and go, and that’s ok. I have the power to change. I have the power to speak kindly to myself. I have to power to choose uplifting relationships. I have the power to choose my own path. Breathe in and out…
I am choosing ease.I am choosing love. I am choosing gratitude.
Knowing you have the power, let go of the demand and just allow your breath to follow ease, love and gratitude.
When you’re ready come back into this moment. Bring your awareness back into today. Calming your mind down & bringing your breath back to its normal rhythm... Today celebrate your successes seeing how much you have already chosen to change, by taking care of yourself, being grateful and mindful each day. Remember to bring, ease, love and gratitude to the moments throughout your day today. Thanks so much for being here today..
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Day 17: I am getting clearer on who I am and who I want to be.
Over the last 2 weeks, we have continued to get clear on who we are and who we want to be. We are reminded that we are the creators of our destiny, the captains of our own ships. We’re tuning into noticing what’s in our control and letting go of what’s not. Maybe the only thing in our way in the past was not believing in ourselves or making it too emotionally hard. Today we’re continuing to invite ease into our dream and really believe in them.
Journal:
Notice all the things you like about yourself and your life, notice where you should be proud of yourself. Allow yourself that. Allow self love and self worth. Self belief too.
If you could write the rest of your story what would it be?
If nerves pop up when you do this, notice and ask yourself why…
So with our weight or body, maybe we’ve resisted self care because we didn’t think we deserve it, or we judge other people who look like they have it all together, maybe we don’t want to cause people to notice us… etc etc.
Or with life goals, maybe succeeding feels scary, looks hard, seems like it might be too much…
Notice if you have any opposing feelings. I’m sure we all do a bit or else we would already have it. Whatever it is we desire. Write them down and if you can try to work your way through them. On your own terms. You are deserving and we can bring ease and grace into our journeys.
Meditation:
I am getting clearer on who I am and who I want to be.
Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out.
I am getting clever on who I am and who I want to be. I am letting go of what is not in my control. I am practicing mindfulness and breathing every day. I am the creator of my destiny. I am the captain of my own ship. I can write my story.
It is up to me to believe in my future. I love who I am now.
I am beautifulI am learning how to take care of myselfI am developing my self care routine.I am creating new boundaries.I am trying out new experiences, habits and routines to see if they bring me joy and ease. I am following my intuition more. I am open to possibilities. I am discovering new ways to take care of myself. I am enjoying lifeI am grateful. I am ready to fully believe in myself and my dreams. I know it is possible for meI am deserving.
I can make my health dreams come true. I can make my life dreams come true. I am writing my story now. My best self begins today. Sit and self meditate for a few moments…
Say some nice things to yourself for who you are today and imagine those best pieces of you continuing to flourish in your near future. You are creating the best years yet.
When you're ready come back to today. .. back to this moment. Slowly bringing awareness back into your body, maybe stretching your body again and even taking a deeop breathe in while raising your arms above your head… as my daughter calls it a rainbow breath. :)
Thanks so much for tuning in today…
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Day 16: I am attracting my best life.
We’re here, we’re showing up, we’re rewiring our thought process to be more mindful and intentional in our days.
Like attracts like… we’re been paying more attention to the energies we are putting out into the universe. We are attracting more joy, love, health and wellness.
Grab your journal…
What have you done the last 16 days that felt great? Let’s continue to do more of that.
If you could easily attract 3 things, thoughts, feelings, dreams what would they be?
Let’s continue to dream it…. Using I am or present tense phrasing…
Examples:
I enjoy working out and easily make time for it.
I enjoy choosing healthy foods that are best for my body.
I am practicing mindfulness, being present in the moment and compassionate.
Today’s meditation is a short list of I am affirmations to inspire and uplift you for today.
Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, cole your eyes and take a deep breath in and out.
I am attracting my best life.
I am continuing to slow down, give myself grace and see the possibilities available to me. The possibilities of health, happiness and success. I am open to new possibilities I may have never considered.I am deserving. If it is possible for others, it is possible for me.
As I continue to to nurture my wellness, I begin to attract the perfect people, experiences and opportunities to me. I trust the universe supports me.
I am doing the best I can.
Everyday I get better and better at choosing what's best for me, my wellness, my health, my mind, body and soul. I deserve the time to support my wellness goals.
The more love I give the more love I receive.
Every small healthy step I take for my overall wellness adds up over time. I am becoming healthier everyday.I am becoming happier everyday. I am becoming more at peace around food. I choose foods that fuel my body with ease. I am digging deeper into self love.
This time is for me now :) The happier I am the happier my family will be :) The healthier I am the healthier my family will be.
I am practicing going with the flow. I am practicing being a healthier version of my self.
I am practicing in believing in myself more.
I am attracting my best self.
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Thank you so much for joining me today. -
Day 15: I am practicing being a healthier version of myself.
This is a practice. We can’t master a new skill in a day. But with continuous practice we can master it with ease over time.
It’s time to check in with our dream, hope and goals again. As we are now on the path, we can create and improve our wants, hopes, dreams and desires.
Continuing on this path of self care what do you want to continue to do?
Envision yourself 3 months from now…. What do you look like, how do you feel and what are some of the action, new habits and new routines that helps you get there with ease?
We can’t go in the past and have the same body as high school or our wedding days, or if you are a mom, you can’t go back to a pre-baby body- but we CAN be an even better version of ourselves in the future. The close future…1 months from now, 2 months from now and 3 months from now. See yourself on the path of becoming and practicing being a healthier version of you. A little bit slimmer, a little bit healthier and a whole lot happier.
Let’s dream the dream… does she meal plan even just for the day? Does she shop for fresh food? Does she do it all with ease? Does she choose food that fuels her body with ease and joy? Does she love to cook or try new foods? What does she look like? How does she feel? How does she take care of herself? What does she like to do to relax? What does she like to do to use her body to strengthen it and move it? Does she love her body and treat it with love and care? Picture you, a healthier you, happy, healthy, at peace.
Now for our meditation:
I am practicing being a healthier version of myself.
I know I can not go back to a past version of me, but I can fully step into a present and future version of me, healthier, happier, more at peace around food and more at peace in my overall life.
I am practicing being a healthier version of me.
Each day is becoming easier now.
I feel healthier, happier, stronger and more flexible.
Breathe in and out
I am choosing to love my life and my body more and more each day.
I treat my body, spirit and mind with love.
I am ready to take the next set of action steps I need to manifest the future version of myself.
My path is becoming more clear to me each day. I am following my heart and intuition. I deserve everything I want.
I know I can master any skill with practice.
Health, wealth and mindfulness are all practices, and I am practicing them everyday.
Visualize yourself one month from now…
See yourself continuing to practice being a healthier version of you. See yourself getting movement in that you enjoy, see yourself keeping your spaces organized and tidy, being intentional in your home. You’re grateful at each meal. You have the habit now of cheching in before, during and after each meal… noticing how hungry you are, and when it’s time to finish. Feel yourself being mindful, happy, healthy. Synchronicities have been presenting themselves, you are more aware, and intune in your daily life. You can feel yourself manifesting the next thing you’re been dreaming of.
You’re healthy, confident and proud of yourself.
Now see yourself 3 months from now.
Looking in the mirror… wow I did it. This is who i am and who I am meant to be, I am meant to love every part of my body, as it is today and as it will be 3 months from now. Seeing myself in the mirror this is a women I love and take care of and it shows… I am radiating love from the inside out. People cna feel it when I walk into a room. I’m present in conversations, I’m present at work and present at each meal. Continue to visualize all the possible steps you take with ease and joy to get there. To get to this next best version of you. It’s not all or nothing, you found balance along the way. It’s not good food or bad food, it’s knowing when you’re hungry and knowing when you’re not. It’s getting movement in daily with ease, it’s just part of who you are.
Breathe in and out…
CristinPowersLifeCoach.com
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Today’s intention: I am grateful. I honor myself and take care of my wellness, my body and mind.
What does self love or self care look like to me?
What is one act of self love or self care (besides being here today) that you’d like to add into your weekend or your routine?
Write down 3 things you are grateful for today. :)
A meditation for self love & gratitude.
Take a moment to settle in..
Let's release any tension we are holding in our bodies. In our neck, back, shoulders and arms, hips, legs, fingers and toes.
If at any time you'd like to lay down during this meditation, please feel free.
Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out.
As you continue to settle your body and mind soften where you can.
I am grateful. I honor myself and take care of my wellness, my body and mind.
I am deserving of self care.
I am deserving of love.
I am grateful to be alive.
I am grateful to be here, in this space sharing a wonderful moment with supportive people around me.
I honor my body and mind being here today.
I am exactly where I need to be in this moment.
I am allowing myself to slow down
I am allowing myself time to breathe
I am love, loving, and lovable
I accept myself just as I am.
I am calm, I am mindful, I honor that I’m here.
I feel joy in the space I am in.
I am able to come back to my breath at any time
My breath is my anchor.… I breathe in love…… I breathe out love.
I am grounded and supported here.
I am grateful I am here, taking care of myself, wellness, body and mind.
I breathe in gratitude
I breathe out… gratitude.
For the next few moments bring your breath to
I breathe in love, I breathe out love and or
I breathe in gratitude. I breathe out gratitude.
Feel your breath’s intention of love and gratitude surrounding all areas of your life. If you mind wanders off that is ok too.. You can allow yourself to let your mind go where it needs to and when needed come back to your breath…
I breathe in love, I breathe out love….
I breathe in gratitude. I breathe out gratitude.
I am grateful. I honor myself and take care of my wellness, my body and mind.
Take your time bringing your awareness back into your body, allowing your breath to go back to its normal rhythm. Bring gentle movement back to your fingers and toes and anywhere else you feel in your body. All we can do is live in each moment, letting go of worries and fears. Being here in the now will help us easily get to where we need to go. Holding love and gratitude in your heart daily will improve your happiness, health, body and mind.
Thank you so much for allowing me to lead you in this guided meditation together.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/cristinpowers4/message -
Day 14: I am self correcting with ease
Can you believe it?!! 2 Weeks! Wow! Time flies.
The process of being our healthiest selves is a mix of self care, self correction and continuous improvement.
Have you ever had a day where maybe you over ate a little at breakfast or made a not so healthy decision and think you blew it for the day so you just over do it all day? Self correction is a practice we can put into place to notice one thing doesn't mean it ruined the whole day or whole week. If you feel like you have screwed up, give yourself grace and self correct at the next meal. You didn’t ruin your day :)
The next helpful step is the re-do- envisioning yourself the next time you’re in a similar situation and what choice you’d rather make instead. For example: say you overindulged on a weekend, take a moment and envision yourself next weekend in the same situation, making a choice that’s healthier, a choice that will make you feel good over time :)
Today’s journal prompt:
Do you have a re-do? If not do you have certain situations that come up and throw you off a bit? Think on it, write it down and think of the choices you can make instead. Also remember to add grayscale, you don’t have to stop eating the certain food, but maybe think about getting a smaller size or eating 1/2, or if you’re at a restaurant do they offer any delicious healthy options that you can try?
Now on to our meditation: Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, cole your eyes and take a deep breath in and out.
I am self correcting with ease.
I am remembering it’s not all or nothing and I can self correct at any given moment.
I give myself grace as I will make mistakes or choices that aren’t in alignment with my wellness goals.
I am self correcting with ease.
If I have certain moments that trigger unhealthy behaviors I’m going to think about them now… In my minds eye I see myself in that situation, but this time I see myself making a healthier choice.
I can self correct with ease. I am self correcting with ease.
Everyday is filled with moments that we have choices, we can self correct at any moment we choose.
If we overeat at a meal we can tune in to ask ourselves why, to then visualize ourselves self correcting at the next meal.
I am on the path to my best self.
I am able to tune in and listen to my body.
I am practicing intentional eat and living now.
I am self correcting each day, week and month, giving me the best year yet.
I am self correcting with ease.
Take your time to come back into this moment.
Bringing awareness back into your body and mind.
Bring with you today the knowledge that you can self correct at any time, give yourself grace as we have underlying reasons for all the choices we make, healthy or unhealthy. Bring intention to your choices when you can and do the re-do visualization anytime you feel like you need.
Thanks again for joining me today
Make today wonderful.
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Day 13: I am allowing my goddess self with ease.
What does happiness look like for you, what does it feel like?
Ask yourself the question- What makes me happy?
Whatever you come up with.. Do more of that. Let’s do more of what makes us feel good.
Happiness seems to be living more in alignment with my best self. Being authentically me. Not who I “should” be, but really who I am, who I am meant to be.
Today’s Journal Prompt:
Can you think of a few things that bring you joy? Happiness? Peace? Just write a few down and see if you can add more into your daily or weekly routine.
Today’s meditation:
I am allowing my goddess self with ease.
Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, cole your eyes and take a deep breath in and out.
I am allowing my goddess self with ease.
I am allowing my best self with ease.
I am grateful for this moment of stillness
I am grateful for each day.
I notice that there are no bad days, maybe just some bad moments along the way.
I am continuing to follow my heart & intuition.
I am allowing myself to live my dream life.
I am allowing myself the idea that it is possible.
I am releasing emotional baggage, setting myself free of struggle.
I take the time to notice how far I’ve come giving my proof that I can keep going.
I am allowing myself to be creative and more in the flow.
I get movement daily with ease, whatever amount that works for me.
I am exactly where I need to be. I know the path to take now, and I’m excited to take it. I know the path will leads me to things so amazing it’s hard to imagine. It is all working out for me.
I am happy, healthy, slim, fit and strong.
I am flexible and balanced.
I am mindful, loving and loved.
I am allowing my goddess self with ease.
Take a few moments to do self meditation, envision yourself through a new lens, see yourself now, today as goddess you. You are beautiful, you are healthy and strong, you are practicing mindfulness. And you are on the path that is meant for you. You are allowed to love yourself now, which gives you even more love, to pass on to others.
Take your time coming back to this moment… bringing awareness back into your body. Bringing movements to the areas of your body that it needs. Bring more love to your day today, noticing yourself treating yourself more like the goddess that you are and deserve to be.
If you want to dive deeper into your own personal journey, you can book a session at CristinPowersLifeCoach.com
Make today wonderful
--- Send in a voice message: https://podcasters.spotify.com/pod/show/cristinpowers4/message -
Day 12: I am making room for my inner goddess to shine.
I am making room for my inner goddess to shine… Making room in our minds, bodies, physical spaces (our home, car, offices, etc) Letting go of a negative mindset and making room for a positive one. Continuing to let go of clutter to let the energy flow through our space, making room for peace, ease, opportunities, happiness and more.
Mental clutter can also bog us down, constantly worrying about the future or trying to change the past. When we are living in the moment, practicing mindfulness, it helps us re-wire our self-talk to be kinder to ourselves, to others and more at peace. We then bring that peace to all our relationships including the one we have with food.
Today’s journal prompt:
Are there any specific areas you feel like you need to make room in? Any areas that need the energy reworked? This can be physical areas, or many a mental one, for example, turning jealousy into aspiration, or letting go of judgments to yourself and others.
What are some easy (small) action steps?
What’s one big step? You don’t have to take this step now, but think, is there something that feels really big that you’ve been putting off?? Don’t judge your big step, it may be small to others- we are all different. What seems easy on paper might be emotionally hard.
Doing more of what you love… What do I want to do more of?
Notice the areas where you are currently shining and celebrate that…
When/where do I feel more goddess like? -
Today's meditation:
I am making room for my inner goddess to shine.
Take a moment to settle in, releasing any tension in your body. Your neck and shoulders, your back, your arms and wrists, hips, legs, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out….
I am letting go of my limiting beliefs.
I am letting go of clutter.
I am letting go of emotional eating.
I am tuning into my body and mind, finding new ways to bring peace, joy and love.
I am making room in all areas of my life, in my mind, body and home.
As I continue to let go of all that does not serve me I am making room for my goddess to shine.
Take this moment to envision yourself.. Up ahead in time, this summer. Sitting in the warm sun. Feeling like you. All the best parts of you, radiant, shining, confident. You’re so happy to be back on this path of alignment on the path of your highest self.
Breathe in and out…
See yourself, strong, fit, slimmer, flexible and perhaps if you dare sexy. Just really feeling good in your body and mind. It doesn’t matter what number you are on the scale you are just shining beauty from the inside out. Your happiness is causing a wonderful glow and aura. You feel amazing. You see yourself eating foods that nourish you. You see yourself getting movement in with ease and joy. You love finding new ways to exercise that feel good for your body and mind.
Breath in and out….
I am making room for my inner goddess to shine.
I am stepping into the next best version of me.
I am ready to take the next big step now.
I believe in myself.
See yourself getting done something you have been putting off… you’re doing it with ease now. You are not sure why you were waiting so long, because it just feels so good to have it done. You’re speeding up your manifesting now.
Breathe In and out…
Take your time to soak up all the great feelings of being able to accomplish your goals, small steps that add up and over the next 10 days getting a start of even finishing something you have been putting off. You are ready now. You are worthy and capable.
When you are ready bring your awareness back into your body, bringing any movements you need back into your body, maybe start with wiggling your fingers and toes.
The path is becoming clearer now, you know what you need to do and you can do it. I believe in you.
If you'd like to connect and book a 1:1 session please visit CristinPowersLifeCoach.com
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Day 11: I am exactly where I need to be.
You’re here. You showed up. You’re making the changes to better your life, becoming healthier, happier and more mindful.
We are all doing the best we can at every moment. So living your best life is not this ultimate thing we arrive at. It’s just being the best we can at the present moment. It’s letting go of your past and living the present. It’s dreaming of your future but taking the action steps now
What is one new action step you can take this week to bring you closer to your wellness goals and become who you dream of now? Is it taking a yoga class, is it upping your minutes or your steps? Is it working on or or more things you’ve been putting off?? Take your time to journal on those thoughts and questions.. How do I feel, what can I do to feel ever better this week?
Meditation:
Take a moment to settle in, releasing any tension in your body. Your neck and shoulders, your back, your arms and wrists, hips, legs, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out….
I am exactly where I need to be. I am my best self.
I am taking the time to check in and be mindful, I am allowing myself to trust my intuition, I am allowing myself to dream. I am allowing to take acting with my dreams in mind.
Breath in and out.
I am allowing myself to slow down.
I am allowing myself the time to visualize the correct path for me.
I am allowing myself to choose the path that’s easy, heart centered balanced and in alignment.
I am grounded.
I allow myself to take time for me.
Breathe in and out
I am exactly where I need to be.
I am on the right path that the universe holds open for me.
Breathe in and out.. Take your time coming back into this moment.. .
Bringing your awareness back into your body and into the space you are sitting in, allow yourself to just be today. Bring a stillness about your day to take the time to notice you are exactly where you are meant to be. If you have an obstacle in front of you, you have all the tools now to get through, over or around it. You are in a period of deep growth and transformation now. Allow yourself to follow your dreams.
Thank you for tuning in today, to connect you can visit my website CristinPowersLifeCoach.com
I hope you have a wonderful day.
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Day 10: I am inviting more ease and letting go of what’s holding me back.
When I say health and wellbeing, that includes everything. Your job and career are part of your health and wellbeing, your family and friend relationships too. It’s all connected.
Looking back at your notes & dreams, is there anything that seems overwhelming you need to break down a little more and make more approachable??
What areas do you want to bring more ease into?
What do you think is holding you back.. Holding you back from making the changes, creating goals and committing yourself to you?
Things that hold us back are fear, time, money or even deeper a positive intent… what do I mean by that? Example: I want to lose weight, what’s holding me back? The positive feeling of the taste of good food, using food to share moments with loved ones, using food as a reward or treat. Food provides a feeling of comfort, celebration, relaxation.
Think about these questions and list some reasons of what’s holding you back and your positive intentions. It’s time to write them down, notice them and then break free of them. :) Looking at the positive intents, thank them and let’s find new ways to get those same feelings.
Meditation:
Take a moment to settle in, releasing any tension in your body. Your neck and shoulders, your back, your arms and wrists, hips, legs, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out….
I am inviting more ease and letting go of what no longer serves me.
I realize some of my past habits or behaviors may have brought me positive feelings of joy, comfort, safety, ect.
I visualize myself seeing what I want to achieve and breaking it down into small steps noticing it is possible. I see myself letting go of past thoughts, actions, feelings and behaviors that were holding me back.
Take a moment and try to visualize what’s holding you back, it may be clear or hard to grasp. Either way that's ok. Maybe it's a habit, or a particular food, maybe it's an old thought pattern.. Try to see it in front of you.. And then thank it. Thank you for bringing me to where I am today, but I no longer need you. I have found other ways to bring me peace, joy, comfort and relaxation. You have served me well, but it’s time I move on to new thoughts, habits and routines that serve me and my highest self.
Breathe in and out.
Feel yourself letting it all go.
I am letting go of struggle and replacing it with ease.
I am able to break down big goals into small manageable action steps making it easy for my dreams to come true.
I easily practice health and wellness in all areas of my life.
I am changing
I am evolving.
I am on the balanced path now to the next best version of me.
Breathe in and out…
I am inviting more ease and letting go of what no longer serves me.
Take your time coming back into the present moment. Bringing your awareness back into your body, wiggling your fingers and toes. Bring the feelings of ease, self evolution and joy into your day. Let’s continue to find the path of least resistance together. The path that is individually easy for us to be successful
Thank you so much for tuning in today.. If you’d live more info visit CristinPowersLifeCoach.com
Wishing you a wonderful day. :)
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Day 9: I am taking action with ease to create my dream life.
We are SOOO capable of doing this.
We’ve dreamed her up and now it’s time to take action.
What does goddess you / dream you do? Think about that, and scale it back to actionable steps. What can we do now, to be her?
What are some of her habits and what is step one to start the journey, create new rituals or new healthy habits?
What does dream you do and one action step you will take this week?
We’re focused on health and well-being so we’ll start there, but you can add in other areas of your life as well! If you’re feeling overwhelmed, scale it back. Just focus on one thing at a time.
Health & Wellbeing:
How does Dream You / Goddess You do to take care of yourself, your health and wellbeing.
Examples:
Dream Me/Goddess Me loves yoga, and gets to class with ease. She puts herself on top of her list, rather than placing herself, her health and wellbeing at the bottom.
Dream me / goddess me is strong and fit, she does this by taking a toning class.
Dream me goddess me slows down and takes inspired action steps.
Action Step: I am commiting to one class this week.
Here are more areas if you’d like to check in and write a little in each area, but still just focusing on one step at a time.
Money/Career:
Fun & Recreation
Love & Romance
Home & Family
Take 3 deep breaths. We GOT this. :) I can, I will, I am.
Meditation:
Take a moment to settle in, releasing any tension in your body. Your neck and shoulders, your back, your arms and wrists, hips, legs, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out….
I am taking action steps with ease to create my dream life.
I can see myself living my dream life. Worries are melting away..
I see myself strong, fit and healthy.
I feel the core desired feelings I dream of.
I hop action step to action step like a fairy skipping across lily pads. Creating this dream life is easy and fun.
Breathe in and out.
I am starting to follow my heart, trusting my intuition when I choose the next steps to take.
I am doing more of what makes me feel good in the moment and even better over time.
All the steps I take will lead me to my goals, hopes and dreams.
I am on the path of least resistance.
I believe in myself and take action steps with ease.
I want you to take the next few minutes to visualize yourself, without my guided words.. Take time to see yourself taking the action steps you need to take to become the next best version of you. See yourself in new healthy habits and routines. See yourself as the goddess that takes care of you….
When you’re ready, come back into the present moment. Taking any movements you need to bring your awareness back into your body. I want you to bring the feelings, of health, happiness and success into your day today.
Thank you so much for being here..
If you’re not already working with me and would like to connect please visit CristinPowersLifeCoach.com
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Continuously improving, is making small improvements over time. We don’t just arrive at some point of perfection, there will always be room to improve an area(s) of our lives.
Grab your journal: Check in and see how you can be a little bit better today, whether around food, or your relationships, your attitude at work and self talk. Are there any specific areas you’d like to improve, small steps at a time? What areas do you notice that you are improving, almost effortlessly? Be grateful for how far you’ve come and envision where you want to go…
Along with continuous improvements, today we are going to continue to dream.. Comtinwu to journal on this.
How do you want to feel?
If you lost weight, how would you feel?
If you fit into those skinny jeans, how would that make you feel?
Envision yourself, a future you, just up ahead, the one who stayed on the path of self care, self love, the path to your best self. How do her daily habits make her feel, how does family time feel? How does her house feel? Step inside, how does your best self feel, how do you want to feel? Write down anything… any words that come up, really dig deep on the core desired feelings you’re seeking… Try to come up with at least 3, but if you have more, by no means stop- just let it flow.
I want to feel…..
Night time = successes and gratitude.
Meditation:
Take a moment to settle in, releasing any tension in your body. Your neck and shoulders, your back, your arms and wrists, hips, legs, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out….
I am continuously improving..
I am taking small steps each day towards my dream life.
I am grateful for each moment and how far I’ve come…
Each day gets easier to chose the path thats meant for me.
Each day gets easier choosing the foods that nourish and fuel my body.
Each day I’m improving, in the areas of my life that I feel inspired to do so.
The feelings I desire I have access to at anytime.
I am choosing to live my life with my core desired feelings each day.
I check in. I notice. I am grateful.
I have all that I need.
Take a deep breath in and out…
See yourself on the path of continuous improvement. Your’re walking a little further and a little faster. You see yourself enjoying getting movement in with friends. See yourself easily choosing foods that help you on your wellness journey. You’re smiling, you’re happy to share a meal with your family or friends.
Breath in and out…
See yourself getting stronger, feel it getting a little easier to lift all the things you pick up each day.
Your health is improving. Your wealth is improving. You feel more balanced each day.
You're present, mindful and calm.
You’re noticing more and more how to enjoy each moment, and each day.
Breathe in and out….
Slowly coming back into today, bring your core desired feelings with you today. Notice that we don’t have to have XYZ happen to achieve these feelings. The feelings are available to us whenever we need the. Be mindful, breathe and take another step into your best self today.
If you want to dig even deeper in your weight loss and wellness journey, head to my website CristinPowersLifeCoach.com and click coaching / meditations and more to pick the best option for you. I have al a carte sessions and packages available.
Thanks for joining me today, I’ll talk to you again tomorrow.
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Day: 7: I am becoming my best self.
We did it! We made it a week. A week of practicing mindfulness, changing habits and creating a path to the best you all with ease!
Today’s journal prompt: Today we’ll take it easy and list out some I am statements. What part of you do you want to celebrate and what parts of you do you want to nurture more? Write a few I am’s… This is who you want to be, mixed with who you already are, even though you might not see it. Shoot for 10 statements.
Example:
I am naturally slender
I am at peace with food
I am beautiful
I am strong
I am finding success with ease
I am attracting abundance
I am successful in all areas of my life.
I am organized.
I gracefully go about my day with ease, joy and success.
I am loving & loved. <3
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Day 6: I love you, you can do anything.
Use this intention whenever you feel a struggle arising. Fill in the blank with your own name. Then think a little deeper, if you had a loved one or spirit guide / guardian angel, telling you, you can do anything. What is anything? Get clear on where you need the help and your higher self will guide you.
Breatheeeee….
Journal Prompt:
The more we love ourselves now, the healthier and happier we become. Let’s love ourselves for all that we have and all that we are today. :)
I love you, _________ You can do anything.
I can ___________.
Pick the 1-3 of the most important things to you. If you can do anything, what are the top 3 things (right now) that will make you feel happier and healthier. Write it as “I can” If you want to write more than 3 go for it.
Example:
I love you Cristin, you can do anything.
I can lose weight with ease.
I can lose 5 pounds with ease and joy.
I can practice being the best me with ease.
Night-Time Journaling, check in with your daily success list AND, write a love note from future you, your higher-self.. A note that’s loving, comfortable, encouraging.
Now on to today’s meditation:
I love you, you can do anything.
Take a moment to settle in, releasing any tension in your body. Your neck and shoulders, your back, your arms and wrists, hips, legs, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out….
Visualize yourself being surrounded by love. The feeling of love, wrapping you up like a warm loving hug, from the universe and from your higher self. She might be hard to envision but know her energy is here, to love and guide you.
I believe in you.
Know that it is possible.
You deserve all that makes you healthy and happy.
You are worthy and capable.
Keep following this path now, your dreams will continue to come true.
I love you , you can do anything.
Breath in and out.
You can manifest anything you desire.
You are manifesting the healthy life of your dreams.
A life filled with peace, gratitude, love and joy.
You can see yourself healthy, happy, slim, fit, healthy and strong.
This white lights, and universal energy of love is hugging you even tighter now..
I love you, you can do anything.
I believe in you, it’s time you believe in yourself.
You got this, I am here to support you.
Follow more of what brings you joy.
FOllow the path of least resistance to health, happiness and freedom.
I love you, you can do anything.
Take a deep breath in and out.
I love you, you can do anything.
Your higher self slowly releases her hug. She is showering you with the feelings of ease, love and joy. She wants you to take that path. The path of ease, the path of doing more of the things that bring you joy. Follow your heart now. It is possible.
I love you, you can do anything.
While you are bringing yourself back into awareness gently breathe in and out the feelings of love, peace and joy. Open your eyes and come back into today.
Thank you so much for joining me on this 21 day journey, for more info to work 1:1 visit CristinPowersLifeCoach.com
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Today we are continuing to let go of all that stuff that doesn’t serve us, we are making room for more, more opportunities and transformation. Room for health and wellbeing.
It’s day 5 and you’re already transforming with ease. Showing up is a huge step!WL
Today we fully step into the practice of checking in. Checking in helps us be mindful of how hungry we are and what we can choose that will make us feel better over time…
At each meal check in with the question how hungry am I? On a scale from 0-10. 0 not hungry at all, 10 you’re a full blown starving. Give yourself a moment to feel hungry. I think sometimes we are so stuck in the day to day, we don’t even know how hungry we are, we eat just because it’s the time to do so and we finish what's on our plate without even realizing. I am totally guilty of eating too fast and finishing whats on my plate so I can continue to the next thing thats on my list for the day. Let’s slow down at meal time, chew, drink water and take a moment to be grateful for what’s on our plate.
We’re not going to talk too much about food, as I know we all already know we we need to dao and eat to be healthy. We know what we should and shouldn’t be eating. We also know calories in VS calories out. We’re filled with all the knowledge, now it’s time to take action. Just a few things to think about is choosing whole foods. When you’re reading labels, start thinking about all those unpronounceables, can our bodies even digest them properly? Are there long term side effects? What the hell are they and do I even want them in my body?When I take a moment to think about it, I’m going with no. Fine if i’m in a pinch or pickle, but if I have the choice of healthy whole foods, that’s what I should be able to choose, with ease, as that’s what my body needs. If this feels hard, it’s just because you are out of practice, and now is the time to start back up, tuning in, be grateful and choosing healthy foods with ease.
Journal prompt:
What does transformation mean / look like / feel like to me? What does it feel like to be open to change? There’s no right or wrong, just write whatever comes to mind :) It can be a list of a few words, or an entire paragraph- if you’re not sure, just take a few minutes to close your eyes and dream of you, a few months ahead that feels like she’s transforming into her best self. (all with ease and joy) Another way to think about this is…The path of making changes looks and feels like…..
VS
The path of no changing, keeping the same thoughts and behaviors I have today…
For more info visit: CristinPowersLifeCoach.com
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Day 4: I am letting go of what no longer serves me
What are we holding on to that’s holding us back? Thoughts, judgements, gossip, our past, the thought that everything is hard, limiting beliefs, physical clutter- like old paperwork, clothes, expired food in the fridge and pantry, it’s time to let that all go.
What physical clutter are you holding on to? That’s physical weight we can all let go of and even if you don’t recognize it, it’s emotional weight too. Clean out an area this week, even if you can only dedicate 10-15 min a day to that area, thank the items for how they served you, bag them up and donate them to move that energy. Maybe it’s just all paperwork that needs to be tossed or a cupboard that needs the expired food gone. See what you can do :) Any little bit counts. Remember focusing on the entire thing can cause overwhelm, we’re just doing one little part at a time.
Another thing we are all letting go of is our old habits that no longer serve us, let’s focus on what can we let go of, and what can we do instead…?
So, maybe it’s mindlessly snacking at night, because we deserve a break or want to chill out & relax, (we DO deserve a break!) What can we do to honor that instead? Is it to make a cup of relaxing tea and read, or take a bath, or maybe it’s going to bed early and listening to a nigh-time meditation and catch up on rest.
Maybe you have the habit of ordering take out- because we deserve a treat, and we deserve to take a night off from cooking, We DO deserve a treat, but is there something else we can do to treat ourselves instead? When you treat yourself with takeout, maybe try a healthier option, celebrate you didn’t have to cook it and that healthy food is available.
Something that’s been helping me let go of old habits is thinking about it this way, what would new me do? Old me would do it one way so I ask myself, What would new me do? Choosing the choice of new me feels really good. Try it out. See how you feel!
What you don’t want to do, is tell yourself you can’t have something. If your family is going out for pizza, maybe try one slice and a salad and a water, or if you’re really hooked on soda, get a small this time. Remember it’s small easy changes over time that give us big results. Soon enough you won’t even want the soda, but just take the little steps to get there. We’re not quitting all the things cold turkey, we are slowly replacing them with new habits that feel way better in the now and over time.
Creating new habits and letting go of old ones will make me feel………….
When I think of Goddess me / future me some of her habits are……… and she feels……...
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Day 3- I am creating new habits with ease
It’s not about changing everything at once, this is a process and a journey. It’s a soul healing, head clearing, thought changing, new habit forming process.Think of all the progress you’ve made in 3 days! You’ve carved out time for this, you’ve carved out time for you!
That’s the ultimate win. That’s the foundation to living your best life. Putting your (mental and physical) health 1st.
A lot of the time, most days I would say we are living in cruise control or auto pilot. In our healthy habits, and our not so healthy ones. And even down to the simplest things. Today we are taking an action step to change that. It’s time to create small changes. This helps us tune in and be mindful. We have so many habits we don’t realize. It’s not if they are good or bad, but most of the time we are on cruise control.
Things to consider
In the morning do you start your day straight at the coffee pot? - small change, try plain water or lemon water 1st. Water is the fountain of youth….That’s my mental note as I drink.
Do you use the same coffee cup?
Do you drive the same way to work everyday?
Do you park in the same spot?
Do you always have the radio on or off?
Do you order the same thing at lunch or sit in the same spot?
Do you always walk the same direction when you go for a walk?
These are examples of areas that you can make the smallest change. These small changes like I said, help us tune in and be mindful, break old habits and create new ones. I know this might feel off topic, what does it have to do with weight loss? This 1st week is really building a foundation, allowing ourselves to dream and create small changes with ease to set the tone and practice mindfulness.
Today’s journal prompt:
Pick 3 small EASY things to change today & reflect on this process thus far.
Tonight continue to journal your successes and gratitude list.
Now for today’s meditation:
I am creating new healthy habits with ease & creating small changes throughout my day.
Take a moment to settle in, releasing any tension in your body. Your neck and shoulders, your back, your arms and wrists, hips, legs, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out….
I am creating new healthy habits with ease & creating small changes throughout my day.
Take a moment to think of a handful of new healthy habits you would like to be praciticng in your daily and weekly lives. It may be the habits of drinking more water throughout the day, or maybe the habit of choosing a protein rich breakfast. See yourself checking in with you body at each meal, one of the best healthy habits we can have. Maybe you visualize yourself taking a walk at the same time every day or getting to that workout class you’ve been thinking about each week.
Breath in and out and see yourself practicing the healthy habits your body and mind needs….
I am creating new healthy habits with ease & creating small changes throughout my day.
I can create change with ease.
I am creating change with ease
I can create new healthy habits that propel me into the next best, healthiest version of me.
I am practicing habits that give me peace, health, strength and stability.
I am practicing being mindful throughout the day, especially around meal time.
I am worthy.
I am deserving.
I am stepping into the next best version of me.
Breath in and out…
Once again take your time to visualize yourself, up ahead in time, 21 days from now easily practicing the healthy habits that you know will make you feel good each and and even better over time…..
When you're finished take your time coming back into today.. Into the present moment, Bringing areaness back into your body, mind and space.
For more info visit: CristinPowersLifeCoach.com
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