Missy & Flo: Relaxation Tips

Missy & Flo: Relaxation Tips

If you haven’t seen our Missy & Flo video series, you should watch it now! A series of 8 videos, our coaches share self-care tips in a fun and engaging way. Here’s the fifth video in the series featuring some relaxation tips from our coaches!


Journeying from Unconsciousness to Consciousness

Can you remember what it felt like when you awoke this morning? The very moment you came back into consciousness? Was it an all at once moment or did many stages from unconsciousness to being fully awake occur? Let’s take a look at what the definition of awakening means:


  1. (formal) an act of waking from sleep.
  2. an act or moment of becoming suddenly aware of something. “the war came as a rude awakening to the hardships of life”


  1. coming into existence or awareness. “his awakening desire”

As an Energy Empowerment and Self Acceptance Coach, I have learned that there are many levels of consciousness. The level upon which we choose to operate is up to us, but we must first understand that numerous levels exist. Many of us suffer from internal energy blocks, such as the “nagging inner critic”, and we may be living our lives more from a place of fear than a place of love.

The goal of today’s blog is simply to ask you to wake up. It’s an invitation to help raise your consciousness and awareness of true self and look at how you’re showing up in your own life.

I once attended a workshop on energy where the instructor handed out small green round dot stickers. She asked us to stick them in places we frequented often, such as our bathroom mirror, car rear view mirror, workplace computer monitor, etc. Anywhere we may come across them in our average day. As we became visually aware of the green stickers, in that very moment, we were to imagine a loud thunderous clap of hands and someone saying in a firm voice, Wake UP!

As the days moved forward and I practiced noticing, I became aware I was not awake most of the time. So where was I? Where are you? Was I daydreaming, wrestling with worry, forecasting tomorrow’s events, reminiscing about the past, resting my mind, and who was driving the car if not me?

  • Some of us are sleeping unconsciously thru our lives, with weak personal identities and low self-worth and self-importance. We are not awake, not questioning, and seemingly unaware of all that is happening around
  • Some of us are beginning to awaken to the potential of our true essence by questioning who we are, why we are here, and what purpose our lives truly
  • Some individuals are Awakened, Aware, and Alive! They are choosing to live in the moment by shifting their thinking, their emotions, and their behaviors as needed. In doing this, they are placing themselves in an environment that is supportive as well as anabolic and open to possibility.

The ego is never quiet. It’s always comparing, arguing, or trying to control us. Whether it’s early in the morning, mid-day, or evening, I again invite you to WAKE UP, pay attention, and increase your awareness. From this very moment, begin to choose and notice that actions always create consequences. Shift your words, thoughts, and behaviors. Are they positive or negative? Are you lifting those around you or contributing to the noise pollution with negativity? Transform and learn to let go of the things that no longer serve you well. Challenge yourself by testing new ways. Set a goal to consciously vibrate at a higher energetic level.

Choose the positivity of peace and love. Most importantly, do no harm to yourself or others. Quiet your mind and hear the voice of your higher power. Become more aware of your surroundings and environment. Let your senses engage and come alive. Learn, Grow, Love, and Believe in your TRUE SELF so that you can increase your satisfaction and truly enjoy each and every moment of your unique and wonderful life.

How can you be more awake? Take a look at my suggestions in the lists below:

Take a simple “Wake Up Your Senses” walk

What do you see?
What sounds do you hear?
What is the feel of things around you? Smooth or rough?
Is the temperature hot or cold?
What are the smells in the air? What’s out there that you could taste?

Aids to increase your wakefulness

Adequate sleep and rest
Eating nutritiously
Proper hydration
Exercise and movement
Deep breathing
Sunshine for Vitamin D
Aromatherapy and the use of essential oils
Soothing Music
Proper posture
Comedy and laughter
Gardening activities
(And I’m sure you could add-on to this list…)

Benefits to being Awake

Overall better health
Connectedness to all things
Living with purpose
Reduction of stress, worry, judgment, and conflict
Improved interpersonal relationships
Increased emotional expression
Increased smiling and appreciation
Authenticity of self
Keen awareness of living in the moment
Being a beacon of positivity
Contributing to the greater good of humanity
Acceptance of responsibility for one’s energy level and its contribution to the universe

To learn more about waking up, consciousness, energetic levels, and internal blocks . . . contact me! It’s not a quick fix but rather an education that facilitates a process and practice of change, thus eliminating fear and increasing love. I offer a free 30-minute session to anyone interested.

Through my iPEC training as an Energy Leadership Index Master, I help COURAGEOUS SOULS dissolve their barriers, eliminate blocks, uproot old stories and plant new internal messages. Together we work to clear out the clutter.

Maya Angelou; awakening; awareness; Wholistic Woman Retreats

Today’s author: Kat Middleton is a professional certified coach and the founder and CEO of Wholehearted Concepts, LLC. Kat is a Professional Energy Empowerment and Self-Acceptance Coach who specializes in helping clients personally and professionally that struggle with inner doubt, perfectionism and being way too hard on themselves. She is available for private one-on-one coaching as well as group workshops, seminars, and speaking events. Learn more about her at her website: www.wholeheartedconcepts.com

Missy & Flo: Spa Day

Missy & Flo: Spa Day

If you haven’t seen our Missy & Flo video series, you should watch it now! A series of 8 videos, our coaches share self-care tips in a fun and engaging way. Here’s the fourth video in the series:

Missy & Flo: Tea Time

Missy & Flo: Tea Time

While we do address tough and emotional issues during coaching, Wholistic Woman also has a fun side! If you haven’t seen our Missy & Flo video series, you should watch it now! A series of 8 videos, our coaches share self-care tips in a fun and engaging way. Here’s the third video in the series:

My Gift to You

My Gift to You

On May 3, 2017, I turned 50! When I was a little girl, this number seemed big and very far away.  Now that I’m here, this number feels normal.  It’s where I am supposed to be.  It is part of the truth of who I am and is a testament to how far I’ve come.  I’ve learned a lot in my first 50 years!  I am happy with myself and the growth I’ve experienced.

As I reflected back on how far I have come and what I have learned along the way, I thought it might be fun to come up with 50 things I’ve learned over 50 years.  What you will find below is the list. 🙂

My 50 things are listed in no particular order.  They represent many teachers from which I have learned from through the years.  Some of my teachers have been authors, some have been spiritual leaders, some have been friends.  I have also learned from the “mistakes” I’ve made…I put mistakes in quotations because I believe if I learn something then it is not really a mistake but rather a lesson.

My initial thought was to just share this list with my two girls who are also living through significant milestones.  My daughter Kayla has just graduated from nursing school and is entering the world of “adulting” for the first time.  She is both excited and scared.  My daughter Helena has just completed her Associates degree and will be heading away to college in the fall.  She too is both excited and scared. This list was first conceived as a gift to them.  It was meant to be a place they could go to when they were feeling lost or scared.  You see, I remember what it was like to be at the places they are now and yes, at times it felt scary!  My hope is this list will be something they use to remind them of where and who they come from.  My hope is that they will take this list and make it their own.  That they will question me about what I mean for the entries they don’t understand…that they will reject the ones that don’t work for them…that they will add to the list with things they have learned…that they will share with me their thoughts about the list.  My hope is that they will see this list as a gift.

The more I thought about it though, the more I wanted to share this with you, too.  You being the supporters of the Wholistic Woman Community.  You have been such a gift to me.  You have helped shape me into the woman I am today.  So, this list is also my gift to you.  I hope you enjoy it.  I also invite you to do all the things I have invited my girls to do.  Please share with me which parts of the list you relate to, as well as which parts you don’t.  And, if you are really up to a challenge, write your own list!  I’d love to see it!

50 Things I’ve Learned Over 50 Years

  1. It’s OK to not know…Be brave enough to ask.
  2. Kindness rules! Practice it with yourself and others.
  3. You are a leader.
  4. The book The Four Agreements is a must read.
  5. Take regular trips outside your comfort zone.
  6. Your first thoughts will always come automatically but your next thought is one you have control over. Choosing the best second thought changes EVERYTHING!
  7. Make generous assumptions.
  8. Emotions are your teacher.
  9. Emotions are meant to be felt, not buried.
  10. Find a spiritual practice and practice it.
  11. Arguing with reality won’t change things but will be extremely frustrating.
  12. Don’t put anything in writing that you wouldn’t feel comfortable having publicly announced.
  13. Know when a conversation would be better than a text – tone and the energy behind your words can often be misinterpreted in the written word.
  14. Seek first to understand.
  15. Practice choosing courage over comfort.
  16. Pain is inevitable but suffering is not.
  17. Trust your gut.
  18. Don’t forget how to play and have fun!
  19. Not everybody sees the world the same way you do.
  20. When somebody shows you who they are, believe them.
  21. Worrying is a waste of time and creative energy.
  22. What is meant for you will always find away.
  23. Make sleep and rest a priority.
  24. Nurture the relationships that are important to you.
  25. Fear is normal and learning how to move forward in the face of it is imperative.
  26. There are only three kinds of business: your business, their business, and God’s business.  Anytime you are not in your business you are in the wrong place.
  27. Just because you can, doesn’t mean you should.
  28. Too much is too much.
  29. The most important time ever is now.
  30. You’ll never hit a target you don’t aim for.
  31. Soul food is real….Watch what you feed your spirit.
  32. Nurture your creativity.
  33. Practice letting go of things you have no control over.
  34. Journal!  Getting your thoughts and feeling out and on paper is very good for you.
  35. Dogs and three-year-olds are great teachers.
  36. No one is a mind reader.
  37. You were born worthy and enough.
  38. We are all perfectly imperfect.
  39. FORGIVE.
  40. Happiness is an inside job.
  41. Be the change you want to see in the world.
  42. The Little Soul and the Sun is an amazing book, please read it at least once a year.
  43. We are meant to change and grow.
  44. You can’t out train a poor diet.
  45. There is never only one right way.
  46. Byron Katie and Brené Brown are wise women – reading their books has changed the way I see the world.
  47. You eat an elephant one bite at a time.
  48. The best time to plant a tree was 20 years ago; the next best time is now.
  49. If you fail to plan, you plan to fail.
  50. Never let your age stop you.

Today’s author: Laura Hall, CPC, CDWF: As a certified professional coach since 2009, Laura Hall, Certified Daring Way™ Facilitator has been helping people just like you make changes in. As a mother of 2 girls, Laura has a special interest in coaching parents, so if you still have children living at home, ask Laura about her Wholehearted Parenting programs. Laura can be reached via email at [email protected] or feel free to visit her website HallCoaching.com

Missy & Flo: The Lighter Side of Wholistic Woman

While we do address tough and emotional issues during coaching, Wholistic Woman also has a lighter, fun side! If you haven’t seen our Missy & Flo video series, you should watch it now! A series of 8 videos, our coaches share self-care tips in a fun and engaging way. Here’s the first video in the series: