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I am sharing with you some scientifically proven ways to bring more gratitude into your life. Take time to practice gratitude everyday... Let’s start with what gratitude is and why we want more of it. Gratitude actually contains two parts: First, we affirm that there are good things in the world, gifts and benefits that we’ve received. The second part of gratitude is that we recognize the sources of this goodness is outside of ourselves... We acknowledge that other people, or even a higher power if you're of a spiritual mindset, gave us many gifts, big and small to help us achieve the goodness in our lives. Why do we want more of this? Gratitude feels GREAT and fosters hope for the future. Pause for a moment and allow yourself to go back to a time when you were really grateful for something or someone. How does it feel? It feels wonderful, doesn’t it? I describe it as feeling like a great, big welcoming hug! Who doesn’t want more of those? Gratitude builds connection. Taking the time to appreciate those people who are contributing to your life in a positive way helps to build trust and intimacy. You are more likely to build a deeper, more meaningful relationship with those around you. Gratitude helps you sleep better. It helps to reduce worrying, resulting in a better night’s sleep. Gratitude increases happiness and positive emotion. When you are seeking and celebrating the good things in your life, you feel less stress and anxiety, and more happiness!! Now that we're clear on what Gratitude is and why we want more of it, let’s talk about some ways to do it. Be grateful for the sisters that expand your circle and bring you joy! 1. Keep a Gratitude Journal - Setting aside time on a daily basis to recall moments of gratitude associated with ordinary events, your personal attributes, or valued people in your life, gives you the potential to create a life-long theme of gratefulness. If you're not a paper/pen type of journal person, you can create a digital journal using voice clips on your phone or do what I do which is to create a gratitude jar. This is very simple to do. Just find an empty jar and fill it with Post-It Notes of things you are grateful for! 2. Remember the Bad - To be grateful in your current state, it is helpful to remember the hard times that you once experienced. When you remember how difficult life used to be and how far you have come, you set up an explicit contrast in your mind, and this contrast is fertile ground for gratefulness. 3. Ask Yourself Three Questions - Utilize the meditation technique known as Naikan. Naikan is a Japanese word that means inside looking or introspection. This involves reflecting on three questions daily: “What have I received from?” “What have I given to?" "What troubles and difficulties have I caused?” For more information on this type of practice, you can message me or Google Naikan. 4. Learn Prayers of Gratitude - In many spiritual traditions, prayers of gratitude are considered to be the most powerful form of prayer. This is because, through these prayers, people recognize the ultimate source of all they are and all they will ever be. 5. Come to Your Senses - Through our senses—the ability to touch, see, smell, taste, and hear—we gain an appreciation of what it means to be human and of what an incredible miracle it is to be alive. Seen through the lens of gratitude, the human body is not only a miraculous construction, but also a gift. 6. Use Visual Reminders - Because the two primary obstacles to gratefulness are forgetfulness and a lack of mindful awareness, visual reminders can serve as cues to trigger thoughts of gratitude. Oftentimes, the best visual reminders are other people. 7. Make a Vow to Practice Gratitude - Research shows that making an oath to perform a behavior increases the likelihood that the action will be executed. Therefore, write your own gratitude vow, which could be as simple as “I vow to count my blessings each day,” and post it somewhere where you will be reminded of it every day. 8. Watch your Language - Grateful people have a particular linguistic style that uses the language of gifts, givers, blessings, blessed, fortune, fortunate, and abundance. In gratitude, you should not focus on how inherently good you are, but rather on the inherently good things that others have done on your behalf. 9. Go Through the Motions - If you go through grateful motions, the emotion of gratitude should be triggered. Grateful motions include smiling, saying thank you, and writing letters of gratitude. 10. Think Outside the Box - If you want to make the most out of opportunities to flex your gratitude muscles, you must creatively look for new situations and circumstances in which to feel grateful. Friends, you now have 10 ways to be more grateful in your life. I’d love to hear from you, which of these suggestions will you be trying? Drop your favorite method in the comment below... I’d also like to leave you with one of my favorite quotes by Albert Einstein: “There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle." Choose to see and celebrate all the many miracles in your life, my friends! Until next time, remember... Happiness Starts with you.

In our fast-paced lives, it’s easy to fall into the trap of self-criticism, judging ourselves for not being good enough or achieving more. Shifting from self-criticism to self-compassion can transform your well-being, nurturing a more positive relationship with both your mind and body. Autumn is the perfect time of year for changing your perspective and learning to treat yourself with the same kindness you show everyone else in your life. Nurturing Your Mind with Kindness One of the most profound ways to be kinder to yourself is by learning how to soften that harsh inner voice. Here are a few techniques to start cultivating a compassionate mindset: Reframe Negative Thoughts: When you catch yourself thinking self-critical thoughts, pause and reframe them. Instead of saying, “I’m not good at this,” try, “I’m learning, and it’s okay to take time to improve.” This small shift in perspective can alleviate stress and foster a more encouraging attitude. Practice Self-Validation: Recognize your emotions and experiences without judgment. Validate your feelings, whether they’re positive or challenging. Remind yourself that it’s okay to struggle sometimes, and it doesn’t define your worth. Use Positive Affirmations: Daily affirmations can help rewire your brain to adopt a more compassionate outlook. Simple statements like, “I am worthy of love and care,” or “I’m doing the best I can,” can shift your internal dialogue over time. Mindfulness Meditation: Mindfulness meditation can help you observe your thoughts without attachment or judgment. This practice encourages self-awareness and allows you to respond to yourself with gentleness rather than self-criticism. Caring for Your Body with Compassion Self-compassion isn’t just about the mind; it’s also about treating your body with kindness. Here’s how you can start caring for yourself physically: Move with Love: Exercise should feel empowering, not punishing. Choose activities that you genuinely enjoy, whether it’s hiking, yoga, or a simple walk in nature. Move because it feels good, not out of guilt. Nourish Your Body: Eating is an act of self-love. Rather than focusing on restrictive diets, think of food as nourishment. Make mindful choices that fuel your body, while also allowing yourself to enjoy your meals without guilt or judgment. Rest and Rejuvenate: Self-compassion also means giving your body rest when it needs it. Whether it’s through quality sleep, a relaxing bath, or a restorative nap, take time to honor your body’s needs. Tune Into Your Senses: Engage in activities that soothe your senses—perhaps lighting a calming candle, taking deep breaths of fresh air, or feeling the ground beneath your feet on a nature walk. These simple pleasures can connect you more deeply to the present and to yourself. Experience the Benefits of a Self-Love Retreat For those ready to take self-compassion to the next level, attending a Self-Love Retreat can be a life-changing experience. These retreats, like the upcoming one in Flagstaff, offer the perfect environment to deepen your journey toward self-kindness. Surrounded by nature and supported by a community of like-minded women, you’ll have the space to reset, reflect, and reconnect with yourself on a profound level. On a Self-Love Retreat, you’ll engage in mindfulness practices, restorative movement, and workshops designed to nurture both mind and body. This experience not only reinforces self-compassion but empowers you to carry that compassionate mindset into your daily life long after the retreat ends. In the beauty of Flagstaff’s autumn, you can give yourself the gift of renewal—a fresh start to foster a more loving relationship with yourself.

In today’s fast-paced world, it’s natural to want to escape from time to time. Whether it’s stress from work, personal responsibilities, or just feeling overwhelmed, we all need moments to step away and recharge. However, not all forms of escapism are created equal. There’s a fine line between healthy ways to disengage and those that can be harmful. What Is Healthy Escapism? Healthy escapism involves taking breaks that allow you to return to your daily life refreshed and recharged. These are intentional activities that uplift you, provide mental clarity, and bring a sense of peace. It helps you reconnect with yourself in meaningful ways and fosters growth. Some examples of healthy escapism include: Reading: Diving into a good book can be a great way to disconnect for a while and immerse yourself in another world. This can provide relaxation without the guilt of avoiding responsibilities. Nature Walks: Spending time in nature has been shown to reduce stress and improve mood. Taking a walk in a park or going for a hike can help clear your mind and rejuvenate your spirit. Mindfulness Practices: Meditation, yoga, or simple breathing exercises help you focus on the present moment and provide a sense of calm, which is especially useful when life gets hectic. Healthy escapism allows you to pause and recalibrate so that when you return to your tasks, you’re better equipped to handle them. Destructive Escapism: Avoiding Problems Destructive escapism, on the other hand, involves avoiding reality in ways that lead to harm or stagnation. It’s often about running away from problems rather than temporarily disengaging to recharge. These behaviors may bring immediate relief, but they come with long-term consequences. Examples of destructive escapism include: Overuse of Technology: Mindlessly scrolling through social media or binge-watching TV shows can feel like a way to escape, but it often leads to feeling more disconnected and unfulfilled in the long run. Developing a Crutch: Using outside forces to numb emotions is a destructive form of avoidance. These behaviors don’t address the underlying problems and can create additional challenges over time. Procrastination: Putting off responsibilities to “escape” the stress of daily life can result in anxiety and a growing to-do list that feels impossible to manage. Destructive escapism tends to prolong the stress you’re trying to avoid, creating a cycle of dissatisfaction. Cultivating Healthy Escapism Through Self-Love Retreats If you’re seeking a form of healthy escapism, a Self-Love Retreat is the perfect opportunity to recharge while fostering personal growth. Retreats provide a safe, supportive space to disconnect from daily pressures and reconnect with yourself. They combine elements of mindfulness, nature, and community to promote holistic well-being. At a Self-Love Retreat, you can escape in a way that heals and nurtures your body, mind, and soul—leaving you empowered and ready to return to your life with renewed energy and a kinder outlook. By choosing healthy escapism, you’re not just taking a break—you’re investing in your long-term well-being.

Taking time for yourself can be difficult, especially when it involves stepping away from your routine, responsibilities, and comfort zone. So why go on a self love retreat? If you’ve been dreaming of attending a Self-Love Retreat in Costa Rica but haven’t made the leap, you’re not alone. Many people have fears or doubts holding them back from embracing the opportunity for growth and self-care. Let’s take a look at some common concerns that might be standing in your way—and how you can overcome them to say “yes” to a life-changing retreat. 1. “I Don’t Have Enough Time…” One of the most common reasons people hesitate to attend a retreat is the belief that they don’t have enough time. Work, family, social commitments, and everyday responsibilities can make it feel like taking time for yourself is impossible. But consider this: when was the last time you truly prioritized your well-being? How to Overcome It: The truth is, you can make time for things that matter, and your mental, emotional, and physical health should be at the top of that list. Start by shifting your mindset—view the retreat as an investment in yourself rather than a luxury. Consider what you can delegate, reschedule, or adjust in your life to make room for this experience. In the long run, taking a few days for self-care will make you more present and effective in your daily life. 2. “It’s Too Expensive…” The cost of attending a retreat, especially one in a beautiful destination like Costa Rica, might feel like a financial stretch. Travel, accommodations, and retreat fees can add up, making it seem out of reach. How to Overcome It: Think of the retreat as a step toward your personal growth and long-term well-being. What price would you put on feeling more balanced, empowered, and rejuvenated? If budget is an issue, consider setting up a payment plan to make it more manageable. Prioritize your self-care the same way you would any other essential expense, because you are worth it! 3. “I’m Not Sure What to Expect…” Fear of the unknown can be a significant barrier. If you’ve never attended a retreat before, the thought of going to a new place, meeting new people, and participating in unfamiliar activities might feel intimidating. How to Overcome It: Do some research to ease your fears. Reach out to Lisa and Cheryl with any questions you may have, and look for testimonials or reviews from past participants on their Instagram page. These insights can help you get a clearer picture of what to expect. Remember, retreats are designed to be welcoming and supportive environments, so you’ll likely find that other attendees share similar hopes and anxieties. Embrace the unknown as part of your growth journey, and remind yourself that stepping out of your comfort zone is where transformation happens. 4. “I Don’t Deserve It…” This feeling of unworthiness can be a sneaky and deep-rooted barrier. Many people feel guilty about taking time for themselves, especially when they’re used to putting others first. If you’re thinking, “I don’t deserve this,” or “It’s selfish to focus on me,” you’re not alone. How to Overcome It: Self-love is not selfish—it’s essential. Taking care of yourself allows you to show up better for others and for your life. If you’ve been running on empty, this retreat is a chance to refill your emotional and physical reserves. Affirm to yourself that you are deserving of love, rest, and growth. You don’t need to “earn” time for yourself; you are worthy of it simply because you are. 5. “I Won’t Know Anyone…” The idea of attending a retreat where you don’t know anyone can be daunting. You might worry about feeling out of place or struggling to make connections with others. How to Overcome It: Retreats are built around creating community, and a Self Love Retreat is no different. The group dynamic will be nurturing, and activities are designed to encourage connection and bonding. Everyone will be in the same boat—there to learn, grow, and connect. If you’re feeling nervous, try joining a retreat-related social media group or check out the Self Love Instagram. By the time the retreat starts, you may already have a few friendly faces to look for! 6. “I Don’t Feel Comfortable with Self-Love Activities…” For some people, the idea of spending time focused on self-love practices—like meditation, yoga, or journaling—can feel uncomfortable or unfamiliar. You might feel hesitant about diving into something new, especially if self-care hasn’t been a big part of your life. How to Overcome It: Self-love is a practice, and like any practice, it takes time and patience to feel natural. The beauty of a retreat is that you’ll be guided through these activities by experienced facilitators. It’s okay if you’re new to it or if it feels awkward at first—that’s part of the journey. Give yourself permission to explore these practices with an open mind, knowing that they’re there to help you reconnect with yourself. Start slow, and trust that you’re in a safe, supportive environment where everyone is on their own path. 7. “What If I Don’t Get Anything Out of It?” It’s natural to wonder whether the retreat will “work” for you. What if you don’t experience the transformation or breakthrough you’re hoping for? What if it doesn’t meet your expectations? How to Overcome It: The most important thing to remember is that everyone’s journey is different. Enter the retreat with an open heart and mind, without placing too many expectations on what you’ll get out of it. Growth often happens in unexpected ways, and sometimes the benefits of a retreat reveal themselves after you’ve returned home. Trust the process, and know that simply giving yourself this time and space is a powerful act of self-love. Attending a Self-Love Retreat in Costa Rica might seem like a big leap, but the rewards far outweigh the doubts and fears that may be holding you back. By addressing these concerns head-on and reframing your perspective, you can step into a space of growth, renewal, and connection. This retreat is not just a break from the day-to-day—it’s an opportunity to truly invest in yourself, cultivate deeper self-love, and create lasting positive change. So, are you ready to take the plunge and join us in paradise? You deserve this experience, and we can’t wait to see you there!

As we step into the month of November, the air is filled with the anticipation of the holiday season. While this time of year is often centered around gratitude for family, friends, and loved ones, it’s equally important to pause and show gratitude to yourself. After all, you’ve navigated the highs and lows of the year, worked hard, and managed countless responsibilities. As the holidays approach, taking a moment to practice self-gratitude is a beautiful way to honor your journey and nurture your well-being. Here are a few ways to show gratitude to yourself throughout November, so you can enter the holiday season feeling grounded, appreciated, and at peace. 1. Reflect on Your Accomplishments We often rush from one task to the next without pausing to acknowledge our progress. Take time this month to reflect on everything you’ve accomplished this year, big or small. Whether it’s personal growth, career milestones, or overcoming challenges, give yourself credit for the effort you’ve put in. Write down your achievements in a journal and celebrate them as a way to show yourself appreciation. By recognizing your progress, you’ll boost your self-esteem and create space for continued growth. 2. Treat Yourself with Kindness November can be a hectic time as you prepare for the holidays, but it’s crucial to practice kindness toward yourself, especially when things get busy. Replace self-criticism with self-compassion. If you feel overwhelmed, give yourself permission to take breaks, rest, or say no to commitments that drain your energy. Speak to yourself with kindness, and remind yourself that you’re doing your best. Gratitude starts from within, and treating yourself kindly is a powerful way to practice self-love. 3. Indulge in Moments of Self-Care Show gratitude to your body and mind by indulging in self-care. Whether it’s a long, relaxing bath, a quiet walk in nature, or simply taking time to read a book you love, prioritize activities that bring you peace. Self-care isn’t just about physical pampering; it’s about tuning into what your mind, body, and soul need. By creating intentional moments of self-care, you are showing appreciation for all the ways your body and mind carry you through life’s demands. 4. Say Thank You to Yourself This might sound simple, but it can be incredibly powerful. Stand in front of a mirror and say “thank you” to yourself out loud. Thank yourself for your resilience, your hard work, and your ability to keep going even when times are tough. Gratitude is often directed outward, but giving yourself direct thanks can be an empowering and healing practice. Acknowledge the ways you’ve grown and evolved, and give yourself credit for all the things you’ve handled with grace this year. 5. Set Boundaries for a Peaceful Holiday Season The holidays can be a whirlwind of social commitments, family gatherings, and festive preparations. While it’s important to connect with loved ones, it’s equally important to set boundaries that protect your mental and emotional well-being. Practicing gratitude for yourself includes giving yourself the gift of peace. Be intentional about how you spend your time, and don’t be afraid to say “no” to events or obligations that feel overwhelming. By protecting your energy, you’re showing respect and gratitude to yourself. 6. Practice Mindful Gratitude Gratitude is a practice, and it can extend beyond material things. Throughout November, take a few moments each day to practice mindful gratitude. Reflect on what you’re thankful for in your life, and don’t forget to include yourself in that list. Whether it’s your health, your emotional resilience, or your ability to navigate challenges, take time to be grateful for all the parts of yourself that allow you to thrive. Mindful gratitude cultivates inner peace and helps you stay grounded as the holiday season intensifies. Stay Grateful All Year Long While November and the holiday season often bring a heightened focus on gratitude, practicing self-gratitude shouldn’t be reserved for just one month. Carry the spirit of gratitude with you throughout the year by regularly checking in with yourself, celebrating your achievements, and practicing self-love. Gratitude is a form of self-care that nourishes your soul and supports your emotional well-being. For more tips on practicing self-love and maintaining gratitude throughout the year, check out the Self Love Retreats blog. It’s filled with insights, practices, and inspiration to help you stay connected to yourself and prioritize your well-being in every season. And if you’re ready to start the New Year with a renewed sense of self-love, consider treating yourself to one of our transformative retreats. Embrace the power of gratitude and self-love as you move forward into the next chapter of your journey. You deserve it.

The holiday season can be a magical time filled with celebration, family, and togetherness. But amidst the joy, it can also be incredibly hectic, with endless to-do lists, gift shopping, cooking, decorating, and social gatherings. With all the hustle and bustle, it’s easy to put yourself on the back burner and neglect self-love. That’s why, as you dive into the busy holiday season, it’s more important than ever to practice self-love. Taking small moments to care for your mind, body, and soul can make the difference between feeling overwhelmed and feeling present. Here are some simple ways to practice self-love during the holiday season: 1. Set Boundaries The holidays often come with obligations—attending parties, family gatherings, or work events—and it’s easy to overcommit. However, saying “yes” to everything can leave you drained and stressed. Self-love means honoring your time and energy, so don’t be afraid to set boundaries. Politely decline events that feel overwhelming or unnecessary, and make space for downtime. Remember, it’s okay to say “no” when you need to protect your peace. And “no” is a complete sentence. 2. Prioritize Rest With all the excitement of the season, sleep and rest can easily take a backseat. Late-night celebrations, travel, and preparation can chip away at your energy reserves. Prioritizing rest is a powerful form of self-love. Allow yourself time to unwind, whether that means going to bed earlier, taking a nap, or carving out moments of stillness in your day. Sleep is essential for your well-being and will help you stay present and energized during the holiday rush. 3. Practice Mindfulness The holidays can stir up a whirlwind of emotions—nostalgia, excitement, or even stress. Practicing mindfulness is a great way to ground yourself in the present moment and manage the seasonal chaos. Whether through deep breathing exercises, meditation, or simply taking a mindful walk, these moments of intentional focus can help you stay centered. Try taking a few deep breaths before starting your day or setting aside 5-10 minutes to meditate. A calm mind will help you better handle holiday stress and savor the joys of the season. 4. Nourish Your Body With festive treats and big family meals, it’s tempting to overindulge during the holidays. While enjoying these special moments is part of the fun, self-love also means listening to your body’s needs. Balance indulgence with nourishment. Make time for healthy meals, hydrate regularly, and move your body in ways that feel good—whether it’s a brisk walk, yoga session, or stretching. Nourishing yourself physically will support your overall well-being during this busy time. 5. Create Moments of Joy for Yourself While the holidays often focus on giving to others, don’t forget to create moments of joy for yourself. Whether it’s treating yourself to a solo coffee date, listening to your favorite music, or curling up with a good book, prioritize activities that make you feel happy and relaxed. Self-love is about tuning into what brings you peace and joy, so be sure to sprinkle these moments into your holiday routine. 6. Let Go of Perfectionism The holidays come with high expectations, whether it’s hosting the perfect dinner, finding the perfect gift, or having the perfect family gathering. But perfectionism can quickly lead to burnout and stress. Let go of the idea that everything has to be flawless. Embrace the beauty of imperfection, and remind yourself that what truly matters is being present and enjoying time with loved ones. Give yourself grace and allow things to unfold naturally. 7. Stay Connected to Your Feelings With all the demands of the season, it’s easy to lose touch with how you’re feeling. Check in with yourself regularly and honor your emotions. If you’re feeling stressed, anxious, or overwhelmed, give yourself permission to step back and take a breather. Journaling is a great way to stay connected to your emotions and process any feelings that arise. Let self-love guide you toward emotional awareness and the support you need during this time. 8. Give Yourself the Gift of Self-Care Self-care isn’t just a buzzword—it’s a powerful way to show yourself love. Whether it’s taking a long bath or spending time in nature, make sure to carve out moments for self-care throughout the holidays. Think of self-care as a non-negotiable part of your schedule, not something to squeeze in when you have extra time. The more you care for yourself, the better you’ll feel—and the more you’ll be able to show up for others with an open heart. Treat Yourself to a Self-Love Retreat in the New Year After the hustle and bustle of the holidays, what better way to start the New Year than by fully embracing self-love on a deeper level? A Self-Love Retreat in Costa Rica is the perfect opportunity to recharge, reconnect with yourself, and set a powerful tone for the year ahead. Surrounded by lush nature, tranquil beaches, and supportive women, this retreat will offer you the time and space to nurture your well-being, reflect on your journey, and practice self-love in a profound way. As the holiday season comes to a close, give yourself something to look forward to—a retreat designed to encourage self love. It’s time to prioritize yourself, release the stress of the past year, and step into the New Year with clarity, peace, and love. You deserve it.

I absolutely LOVE my morning routine. I do it nearly every morning, even on those days when I don’t have an early rise time. I share this with you, not because I feel like my routine is better than others, but as a celebration!! I was NEVER a morning person. I would reluctantly roll out of bed, hitting the snooze button until I was forced to get up, or be late for work. On those days when hitting the snooze button wasn’t an option, I’d navigate my morning, sipping multiple cups of coffee, and scrolling through my phone to see what the rest of the world was doing. I'd feel stressed, anxious, distracted, grumpy, rushed… BLAH! Not the recipe for a kick-ass day for sure. What Changed? I stopped asking myself what I wanted to “do” and started asking myself how I wanted to “feel” instead. I had a long history of following other people’s recommendations for a “good” morning routine. Things I thought I “should” do. Things like cross fit, affirmations, reading, journaling, etc... While all these things are great, whenever anything arrived that made doing that routine even a little bit challenging (a cloudy day, too much wine the night before, a hangnail), I would retreat to the warmth of my bed, never to be seen at 6am Pilates class again. I started by making a list of how I wanted to feel : energized, happy, peaceful, calm, connected, excited (or at least hopeful), and strong. I also made a list of what I didn’t want to do (or feel) in the morning: critical of myself, skip breakfast, feel rushed, make excuses. I started with small changes, things I knew I could do for sure.  For example, I started drinking my morning coffee out of a cool mug. Usually something funny, but also inspiring. Something that made me smile when I saw it. I also switched my lotions and shampoo. I purchased products that were good for the environment, in scents that I adored. I gave myself permission to explore morning workouts based solely on how they made me feel. No frequency, distance, or level of difficulty required. If I did them for 10 minutes and I felt like that was enough. I celebrated myself, reminding myself how it made me feel (“I feel strong, I feel energized”) and checked the box for the day. I started up a gratitude practice that contained just one simple reminder, “Every day is a gift, don’t take it for granted.” I continued this process of trial and error until all the emotions that I wanted to start my day were achieved.  Guess what? Because my morning routine felt so good, I wanted to do it more often. Starting my day off feeling better resulted in some important changes in my day. I was happier and more likely to engage with others. I was more productive and made less errors. I was less stressed and more patient when the inevitable challenges of life occurred. Now many of you may be reading this and thinking, “but I love sleeping in, I don’t want to get up earlier.” I’d like to offer you this. Wake up, go to the mirror, look at yourself and ask: “If today were the last day of my life, would I want to do what I am about to do today?”  - Steve Jobs If you find yourself saying, "NO" to this question too often, it's time for a change. Start your day with a routine that inspires you and before long, you will be living a life filled with peace and joy! ~ Lisa

Attending a Self-Love Retreat is a transformative experience. You’ve spent time nourishing your body, mind, and spirit in the company of like-minded women, all while surrounded by the healing power of nature.  But what happens once the retreat is over, and you’re back to the hustle and bustle of everyday life? The journey of self-love doesn’t end when you leave the retreat—it continues, evolving, and deepening as you integrate the practices and connections you’ve made into your daily life. Practicing Self-Love on Your Own The first step in continuing your self-love journey is to integrate the practices you learned during the retreat into your daily routine. Here are a few simple yet powerful ways to maintain that sense of inner peace and self-compassion: Daily Mindfulness Practice : Whether it’s through meditation, deep breathing, or mindful movement, taking a few moments each day to center yourself can help you stay connected to the inner calm you cultivated during the retreat. Even just five minutes of mindfulness can make a difference. Journaling : Writing down your thoughts, feelings, and experiences is a wonderful way to process emotions and stay in tune with your inner world. Use your journal to reflect on your self-love journey, set intentions, and remind yourself of the insights you gained during the retreat. Self-Care Rituals : Continue the self-care rituals you enjoyed during the retreat, whether that’s taking long baths, practicing yoga, or spending time in nature. These rituals can serve as touchstones, helping you reconnect with the sense of self-love and peace you experienced at the retreat. Affirmations : Create a list of affirmations that resonate with you, and repeat them daily. These positive statements can help reinforce your self-worth and keep you focused on loving and accepting yourself just as you are. Staying Connected with Your Retreat Sisters One of the most valuable aspects of a Self-Love Retreat is the bonds you form with the other women who attend. These connections don’t have to end when the retreat does. In fact, staying connected with your retreat sisters can provide ongoing support and encouragement as you continue your self-love journey. Regular Check-Ins : Join a group chat or email thread where you can check in with each other regularly. Share updates on how you’re doing, celebrate your successes, and offer support when someone needs it. These check-ins can help you feel less alone and more connected to the sisterhood you built during the retreat. Virtual Meet-Ups : If distance makes in-person meetings difficult, consider organizing virtual meet-ups. Whether it’s a Zoom call to catch up or a group meditation session, these virtual gatherings can help you maintain the sense of community and sisterhood that was so important during the retreat. Accountability Partners : Pair up with one of your retreat sisters to become accountability partners. You can set goals together, check in on each other’s progress, and offer encouragement along the way. Having someone who understands your journey and is walking a similar path can be incredibly motivating. Attending More Retreats for Maintenance and Sisterhood Just as we maintain our physical health with regular check-ups and exercise, our self-love journey also benefits from periodic "maintenance." Attending more retreats with Self Love Retreats can be a powerful way to recharge, deepen your self-love practices, and reconnect with the sisterhood you’ve come to cherish. Costa Rica (Sol Sanctuary)  - Travel to this magical and sacred place to fall more in love with your life and the people around you. Elevate to a place where you start to see and know things that you never thought were possible before. Baja   Mexico   - Step away from the demands of everyday life and immerse yourself in a tranquil oasis, where the soothing embrace of the ocean, the symphony of nature, and the breathtaking beauty that surrounds you creates the perfect backdrop for rejuvenation and inner reflection. Hiking in Flagstaff  - Escape to the breathtaking beauty of Flagstaff, Arizona, and embark on a transformative journey at our mindfully designed hiking retreat created for women.  The Journey Continues A Self-Love Retreat is just the beginning of a lifelong journey. By continuing to practice self-love on your own, staying connected with the sisters you met at the retreat, and attending more retreats, you can maintain the growth, peace, and empowerment that you experienced.  Remember, self-love isn’t a destination—it’s an ongoing process of nurturing, honoring, and cherishing yourself. So keep walking the path, knowing that you’re supported by the community you’ve built and the love you have for yourself.

In the hustle and bustle of everyday life, it's easy to forget the importance of loving yourself. Taking time to nurture yourself is essential for maintaining happiness and overall well-being. Here are ten daily self-love practices that can help boost your happiness and bring more joy into your life! 1. Start Your Day with Positive Affirmations Begin each morning by affirming your worth and potential. Look in the mirror and repeat phrases like, "I am enough just as I am,"I release all negative thoughts and embrace positivity" and "I am worthy of love, happiness and success.” Positive affirmations set a tone of self-empowerment and positivity for the rest of your day. 2. Remember the Importance of Gratitude Take a few moments each day to reflect on what you're grateful for. Whether you write it down in a journal or simply think about it, focusing on gratitude can shift your mindset from scarcity to abundance, enhancing your overall sense of happiness. 3. Pick a Workout Routine that Works for You Exercise is not only good for your body but also for your mind. Whether it's a morning yoga session, gentle stretching, a brisk walk, or a full workout, moving your body releases endorphins that elevate your mood and energy levels. 4. Feed Your Body, Feed Your Soul Treat your body with the respect it deserves by fueling it with nutritious foods as often as you can manage. Eating a balanced diet rich in fruits, vegetables, and whole grains can improve your physical health and mood, giving you the energy to tackle your day with enthusiasm. 5. Establish Boundaries Learning to say no is a powerful form of self-love. Never forget: “No” is a full sentence. Set clear boundaries to protect your time and mental wellbeing. This helps prevent burnout and ensures you have time for activities and people that truly matter to you. 6. Meditate or Practice Mindfulness Take a few minutes each day to meditate or practice mindfulness. This can help you stay grounded, reduce stress, and improve your overall mental clarity. Activities like guided meditations can make a significant difference in your daily life. If meditating isn’t for you, simple breathing exercises in a quiet place can also give you an opportunity to practice self-love and mindfulness! 7. Find a Hobby That Gives You Joy Make time for activities that bring you happiness and relaxation. Whether it’s painting, reading, gardening, or cooking, engaging in a hobby you love can be a great way to unwind and express yourself. 8. Connect with Loved Ones Spend quality time with family and friends who uplift and support you. Building and maintaining strong relationships, especially with like-minded women, can provide emotional support and contribute to a sense of overall peace and fulfillment. 9. Practice Self-Compassion Be kind to yourself, especially on tough days. Acknowledge your feelings and offer yourself the same compassion you would give a friend. Self-compassion helps you navigate challenges with resilience and grace. 10. Reflect and Plan End your day with a moment of reflection. Consider what went well and what you can improve upon. Setting small, achievable goals for the next day can give you a sense of purpose and direction. Incorporating these self-love practices into your daily routine can significantly boost your happiness and well-being. Remember, self-love is a journey, not a destination. Be patient with yourself and celebrate the small victories along the way. By consistently nurturing your mind, body, and soul, you'll cultivate a deeper sense of happiness and fulfillment.

Imagine waking up to the sound of birds chirping, the gentle rustle of leaves in the breeze, and the earthy scent of pine trees surrounding you. Now, picture yourself stepping out into this serene environment, feeling the ground beneath your feet as you begin a day of hiking—not to conquer a mountain, but to connect with yourself and nature. Welcome to a Self-Love Hiking Retreat, where the journey is as much about the inner experience as it is about the trail ahead. Nature Welcomes Everyone The idea of a hiking retreat might conjure images of rugged trails, steep climbs, and seasoned hikers navigating treacherous terrain. But a Self-Love Hiking Retreat breaks away from that stereotype. It’s designed to be inclusive, welcoming people of all skill levels—from seasoned hikers to complete beginners. Whether you’re an experienced trekker or someone who’s never set foot on a trail, this retreat offers something valuable: the opportunity to reconnect with yourself in the soothing embrace of nature. The Gentle Approach to Hiking One of the key aspects of a Self-Love Hiking Retreat is its gentle approach. Instead of focusing on reaching the summit or covering long distances, these retreats emphasize the journey itself. The hikes are often moderate, with plenty of opportunities to pause, breathe, and take in the surroundings. This pace allows you to ease into the experience, giving your body time to adjust to the physical activity and your mind the space to unwind. For beginners, this means there’s no pressure to keep up with the group or push beyond your limits. You can take each step at your own pace, enjoying the moment rather than worrying about the destination. For those more accustomed to hiking, it’s a chance to slow down and appreciate the details you might miss while hiking on your own. Self-Love at the Heart of the Journey The focus on self-love is what truly sets our retreats apart. Hiking becomes a meditative practice, where each step is an act of kindness toward yourself. The retreat environment encourages you to listen to your body, honor your needs, and embrace where you are—physically, mentally, and emotionally. Whether you’re navigating life’s challenges, seeking clarity, or simply wanting to unplug, the retreat offers a safe space for reflection and renewal. Activities often include guided meditation sessions, journaling, and mindfulness exercises, all designed to deepen your connection with yourself and the natural world. These practices enhance the hiking experience, turning it into a holistic retreat that nurtures both body and soul. Community and Connection A Self-Love Hiking Retreat isn’t just about solitude; it’s also about community. Sharing the trail with others who are on similar journeys can be incredibly powerful. You’ll find that the bonds formed during these retreats are different from those in everyday life. There’s a shared understanding, a mutual respect for each other’s experiences, and a collective appreciation for the beauty of nature. Whether you’re hiking in silence together or sharing stories around a delicious meal in the cabin, the sense of connection you’ll feel is profound. It’s a reminder that, while self-love is an individual journey, it’s one that is enriched by the presence of others who are also learning to care for themselves. Accessible to All One of the most beautiful aspects of a Self-Love Hiking Retreat is its accessibility. You don’t need to be in peak physical condition, nor do you need any specialized gear. All that’s required is a willingness to show up for yourself and a desire to reconnect with nature. Lisa and Cheryl provide all the necessary guidance and support, ensuring that everyone feels comfortable and confident, regardless of their prior experience. A Retreat for Every Body and Every Soul In a world that often feels fast-paced and overwhelming, a Self-Love Hiking Retreat offers a gentle, inclusive, and profoundly nourishing experience. It’s an invitation to slow down, breathe deeply, and remember that nature—and self-love—are for everyone. Whether you’re an experienced hiker or someone just starting out, this retreat is a beautiful way to ease into nature and reconnect with the most important person in your life: you. Is a Self-Love Hiking Retreat for you? Find out more on our website or contact us on Instagram for more information today!

A Self-Love Hiking retreat is more than just an escape into nature ; it’s an opportunity to reconnect with yourself, find inner strength, and nurture your spirit in the great outdoors. Whether you’re an experienced hiker or new to the trails, preparing for a retreat like this involves more than just packing the essentials. Here’s how to get ready, from the practical items to the mindset you’ll need to fully embrace the adventure! 1. The Essentials: What to Pack Your packing list for a hiking retreat should strike a balance between practicality and comfort. Here’s a rundown of the must-haves: Trail Shoes or Hiking Boots : Comfort and support are key. Bring footwear that is already broken in and have adequate tread to avoid blisters or slippage on the trail. If you do experience blisters, make sure you have some bandaids and antibiotic ointment on hand! Weather-Appropriate Clothing : Layering is your best friend. Bring moisture-wicking base layers, a warm mid-layer, and a waterproof outer layer. Don’t forget a hat and gloves if you’re expecting cooler weather! Backpack : A well-fitted backpack is essential for carrying your gear. Look for one with adjustable straps and enough capacity to hold your essentials without being too bulky. Water Bottle or Hydration Pack : Staying hydrated is crucial. Opt for a reusable water bottle or a hydration pack that you can easily sip from while hiking. Sunscreen and Insect Repellent : Protect your skin from the elements with a good sunscreen and keep the bugs at bay with insect repellent. Navigation Tools : Even if you’re part of a guided group, it’s wise to carry a compass or GPS device to stay on track. Personal Care Items : Think travel-sized toiletries, a small towel, and anything else you might need to freshen up after a day on the trail. And don’t forget any medications you may need during the retreat! 2. Preparing Your Body and Mind Packing is only part of the preparation. A Self-Love Hiking retreat is as much about mental and emotional readiness as it is about physical endurance. Here’s how to prepare: Start Walking at Home : Even if the hikes are moderate, being physically prepared will make the experience more enjoyable. Start incorporating walks or hikes into your routine leading up to the retreat to build stamina. Mindful Practice : Begin incorporating mindfulness practices into your daily routine. Whether it’s meditation, journaling, or simply taking a few minutes each day to focus on your breath, these practices will help you connect with the present moment once you’re out in nature. Set Intentions : Think about what you hope to gain from the retreat. Are you looking to disconnect from the daily grind, reconnect with yourself, or simply enjoy the beauty of nature? Setting intentions will help guide your experience and keep you focused on what truly matters. Pack Light, Pack Right : While it’s tempting to bring all the comforts of home, remember that part of the retreat experience is simplifying your life. Pack only what you need and leave room in your bag for souvenirs or anything you might pick up along the way. 3. Bringing Your Spirit for Adventure A Self-Love Hiking retreat is not just about the physical journey but the emotional and spiritual one as well. To fully embrace the adventure, consider these tips: Be Open to New Experiences : Whether it’s meeting new people, trying a new activity, or simply stepping out of your comfort zone, be open to the possibilities that the retreat offers. Embrace the unknown with a spirit of curiosity and wonder. Connect with Others : While self-love is a personal journey, sharing it with others can deepen your experience. Be open to bonding with fellow retreat-goers, sharing stories, and supporting each other along the way. Stay Present : It’s easy to let your mind wander to the past or future, but the magic of a hiking retreat lies in the present moment. Practice mindfulness on the trail, savor the sights and sounds of nature, and take in each experience as it comes. Embrace the Challenge : Hiking can be physically and mentally demanding, but it’s also incredibly rewarding. Embrace the challenges with a positive mindset, knowing that each step brings you closer to your goals—both on the trail and in life. Celebrate Your Strength : Every time you reach a summit or complete a challenging section of the trail, take a moment to celebrate your strength. Remember, this retreat is about honoring yourself, your body, and your spirit. Ready to Hit the Trail? Packing and preparing for a Self-Love Hiking retreat is about more than just bringing the right gear—it’s about readying yourself for an experience that can transform the way you see yourself and the world around you. As you lace up your boots and set out on the trail, know that you’re not just going on a hike; you’re on the path to self-discovery, empowerment, and a deeper connection with yourself. Ready to take the first step? Learn more about the upcoming Self-Love Hiking Retreat in Flagstaff, Arizona  and join us for this adventure!

"Cure yourself with the light of the sun and the rays of the moon. With the sound of the river and the waterfall. With the swaying of the sea and the fluttering of birds. Heal yourself with the mint and mint leaves, with the neem and eucalyptus. Sweeten yourself with lavender, rosemary and chamomile. Hug yourself with the cocoa bean and a touch of cinnamon. Put love in tea instead of sugar and take it while looking at the stars. Heal yourself with the kisses that the wind gives you and the hugs  from the rain. Get strong with bare feet on the ground and with everything  that is born from it. Get smarter every day by listening to your intuition, looking at the world with the eye of your forehead. Jump, dance, sing, so you live happier. Heal yourself with beautiful love, and always remember... You are the medicine!" - Poem by Maria Sabina, a Mexican healer and poet What is your number one method for self-care? I hope when I ask this question, an answer immediately pops into your mind.  Self-care is an expression of love. It's time to pause from your busy life without guilt or shame. Taking a break from your family, work, and daily commitments is not selfish... it's SELFUL.  Self-care is about giving your mind, body, and soul time to reset, recharge and renew so you can manage the inevitable challenges of life from a place of purpose instead of burnout. Let’s clear up one common misconception… Self-care is not synonymous with self-indulgence or being selfish. The reason I say that is because it took me years to grasp the difference. As I was growing up, I was never taught about self-care. I was never told it's okay to spend time doing things I liked. I was always busy making sure everyone else was happy and healthy...until the day I knew there was a better way. When we fill ourselves up, we can share and pour that love out to others.  Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day. Self-care is part of the answer to how we can all better cope with daily stressors. It's the stress of trying to keep up with the pace of daily life, which technology has hastened more than ever. Where in history have we as humans been accessible to anyone 24/7? Thank you technology.  I have several practices that I bring into my life for my self-care routine . I would say meditation is one of my self-care habits, along with journaling, and then some type of movement. That could be yoga, walking, or some form of exercise. The other self-care habit that I love to make part of my routine is spending time in nature. I know how healing being outside is for me… feeling close and connected to Mother Earth.   Did you know that for approximately 99.9% of human history, human beings have evolved and lived in natural environments? Only recently have we started spending most of our time in urban and city areas. This has had an impact on our health and well-being. Researchers have explored the health benefits of nature and, particularly, the relationship between spending time in nature and mental health. Let me share a practice with you called forest bathing. This is something that I am trained in and share with clients/guests. It is a game changer. I have seen all types of people come to the practice, and when we complete our 60-75 minutes together...we are all feeling connected, grounded and at peace!  Forest bathing, called Shinrin-yoku in Japanese, is a traditional practice created in 1982 by the Japanese Ministry of Agriculture, Forestry and Fisheries. It is a therapeutic technique in which you immerse yourself in nature while focusing on the experience through the five senses (i.e., vision, smell, taste, hearing, and touch). Forest bathing is a type of nature therapy. Nature therapy can be done in various settings, such as in the mountains, at the beach, in a park, or any forest environment. Studies have shown that forest bathing has several mental health benefits, as well as improving your mood, your emotional well-being and yes…you guessed it, reduces cortisol levels. There are so many benefits for us when we engage with nature. Studies show the positive effects on humans can include: Decreasing hormones involved in the stress response (e.g., adrenaline, cortisol) Reduced inflammation in the body Enhancing the emotional state (e.g., attitude, feelings, psychological recovery) Improving cardiovascular markers (e.g., blood pressure, heart rate) Increasing antioxidant activity Increasing relaxation in the body and brain (e.g., alpha brain waves, beta brain waves)  All these wonderful perks we experience just by connecting with nature!  So, if you aren't clear now on your go-to self-care practice, spend some time thinking about it, and then create the space to do it! It will make you happy and in turn all those around you!