5 Tools for Transitioning Through Change

How well do you transition through change? Whether it is a job, moving out of town or across the world, relationships ending or serious injury. These times in our lives are meant to make us stronger, not bring us down. But how do you make this happen? How do you find the strength to push through the fog and resistance of equal and opposite forces? As we begin to shed into a new chapter there is a period of pain and/or discomfort. Not knowing what may happen will bring about anxiety and stress and dwelling in the past will just bring sorrow.  This thick viscous movement felt in all directions is what can hold us back or, with the right tools, may catapult us forward, you may even have to take a few steps back to gain some momentum.

Metamorphosis of butterfly

Having gone through a few thick and uncomfortable situations I have learned how to utilize certain tools to heal myself emotionally and physically. The worst thing that you can do for yourself is keep it bottled up inside. Also, remember that our bodies remember everything that happens to us, but our minds tend to forget. So as you utilize the tools that you are given keep in mind that sometimes pain from the past must resurface in order to be released.

1. Breath/Meditate:

If you have not read my other blog posts, please do. Your breath is what helps regulate the stress in your life. When we are stressed we are getting less oxygen to our bodies, causing physical tension that may lead to chronic pain or injury.

Focusing on your breath is meditation. Every time I find my mind cluttered and tumbling down this road of unwanted thought of what could be or what has happened I take a few deep breaths, picturing light entering and all that is not wanted leaving my body.

2.  Movement:

We must move to release tension and blockages that physical and mental stress causes within our bodies. Yoga, running, climbing, hiking, surfing, dancing ( my personal favorite!) or just a good kick ass workout, it doesn’t matter what the activity is but you must MOVE! Find the flow state where time is obsolete and you are fully immersed in the activity.flow movement

I find that yoga or a few simple stretches is one of the most effective ways to heal and release tension. Making sure that you are inhales and exhales are at least 3-4 seconds long, always exhaling into a stretch. It will also calm the body and allow for your automatic processes to function efficiently.

3. Set Goals:

What do you really want? Write it down. Put them in a place where you will look at them every day. Know what you want and know that there will always be challenges and setbacks. It is always important that these goals are from the heart, not the head (ego). If your intention is in the right place life will have a much better flow. 

4. Self-talk:

Yep, that’s right. Talk to your self, out loud or in your head.  Its ok if you look crazy, we are all a little crazy…

Our mind does not know the difference between actually seeing a situation with our eyes or picturing the situation in our minds.  So if we are always thinking about the bad things that could happen it is affecting our bodies as though it really happened.

With meditation you will learn to direct and control your thoughts. If we can learn to picture what we want, feel it and believe it as though it has already happened, then if things don’t go your way you know that was suppose to happen and you used all of your power to create what you thought you needed.

So create mantras that you can repeat to your self. “I am” statements can be a powerful tool.

Self-Talk lionI am strong

I am beautiful

I am capable

I am light

I am happy

I am love


You may also use “I can” and “I will”. I utilize these words when I find myself focusing on the negative. I repeat the statements over and over again with a smile on my face. 🙂 Make sure that when you say them you feel and believe the words that are being spoken. You can not fool your mind, it knows your true intention and belief.

Create the life you want.

5. Find support:

The final piece of the puzzle is support from family, friend, or a therapist. We all need a sense of community, to know that we are loved and supported. Transition is not always the most graceful and fun experience, but it is what makes us strong and expands our capacity to handle anything that comes our way. Do not be afraid, you are not alone.

Screen shot 2014-05-27 at 11.17.37 PM


These are only a few of the tools that can be utilized during challenging times. It is important to listen to our mind and body and understand that our reality is a reflection of ourselves. Work on fine-tuning your self and your reality should adjust as a result.


Primal Coding: Deep Belly Breathing


My journey with the breath began a few years back. I was in search of something within me that I had not yet uncovered. My outlook was changing and my mind was in need of a rest, always racing day in and day out. I was in search for something to stop the chatter. I began to practice breath-work and meditation on my own and then discovered Kundalini yoga. Kundalini yoga is a deep spiritual practice and not for the weary, but for those who are not afraid to challenge the body and mind. As I begin to practice Kundalini yoga and get deeper into my meditation and breathing practices I began to notice how the breath was enabling me to push past the discomfort. I had finally taken control of the chatter. Today,  I utilized the knowledge gained from the numerous books that I have read, kundalini yoga, and all the experiences from my personal practice to teach others how to control the breath and take their mind and body off auto-pilot. Pranayama-3

The foundation of ALL pranayama (breath-work) is the ability to breathe into the abdomen and utilize the appropriate muscle to breathe. The abdominals, diaphragm, and intercostals (muscles between the rig-cage) are the muscles we are suppose to use with each breath. The problem is when our mind is cluttered with stressful thoughts our breath will be come stressed and then move up into the chest. If we are always stressed then we are always breathing only into the chest. This causes us to use the muscles of our neck and shoulders, which leads to headaches, back and neck pain, along with low back pain due to tightness within the diaphragm (attaches to lumbar spine and rib cage). In the video below I explain WHY, WHEN, and HOW to breath into the belly. Enjoy!