Author: uniquewellnessstudios

Daily Pages, Breath Work & Meditation, a Daily Practice to help you Start Taking your Time Back

On top of the million other things you have to do, where do you have time for these new daily practices. How can you possibly add more things to do?!?!?

We all have the same amount of hours in the day, it’s up to you to choose how to spend them. Really be honest with yourself about your screen time, social media scrolling and plain ol’ procrastination! This is a PERFECT time to practice personal responsibility for how you’re spending your time and showing up for yourself.

Here are some dead times to think about filling:

  • Strictly Limiting Social Media
  • Before you get out of bed
  • Your daily commute
  • Standing in lines
  • Waiting for appointments
  • In the shower

You now have a handful of techniques and tools to practice until they become a natural and fixed part of your everyday life!

Remember ~ You help to hold the fabric of the universe together with your presence. Stop seeing yourselves as small and insignificant. Recognize yourself as the large contributor you are, and the brilliant light you were born to be.

Daily Practice:

  1. Breathe/Meditate
  2. Daily Pages/Journaling (10 minutes)
    • Set timer if you want to
    • Respond to Journal Prompt: What did you learn/experience through completing this program? What are your next steps? What happens if you stop? What happens if you decide to take the next step with us? What do you have to gain or lose when you move forward?

Know you’re loved!


It starts as a whisper, a small voice that gets louder and louder until you either answer the call of your destiny or ignore it and fall back asleep into your small self. Connect your head, heart, and highest self to unlock the doors to your truth.

Change the word Coincidence to Synchronicity & Watch the Magic Unfold

One of the coolest things about taking personal responsibility and raising your awareness is being able to stay in the present moment for longer periods of time. Being fully present allows you to relax and accept each moment as it happens.

When you feel relaxed and at ease, life flows more easily. The right people show up at the right time with exactly what you need; opportunities present themselves without you pulling puppet strings; a friend that keeps crossing your mind shoots you a text; you see the same number sequence over and over. Maybe you call that coincidence. Do yourself a huge favor and replace it with synchronicity. Starting now.

Carl Jung coined the phrase synchronicity. He described it as the appearance of “meaningful coincidences” in your life that seem random, but are often exactly what you need. He explained this by the phenomenon of energy. Everything that happens, happens in vibration before it comes into your physical experience.

The universe is translating back to you the vibration you’re giving off. It’s showing you a sign of your connectedness and intuition. Intuition is an internal synchronicity. It appears in a flash or a gut feeling and feels real. Trust it. It’s the universe sending you an anonymous message and your highest self moving you along the right path.

Instead of going through life thinking everything is happening randomly and without meaning, know that the universe is telling you something, showing you that there is something more for you than meets the eye. Isn’t that interesting?!?!?

If this all sounds woo woo, that’s normal too. You’ve been taught for so long that reality is fixed and happens to you, rather than being something that you create. When you open your mind to the possibility that everything is happening for you, then your perception of coincidences and synchronicities will change.

When your vibration matches what you desire for your highest and greatest good, you’re destined to collide. At some point you won’t question any of the signs and messages you receive. It becomes too personal and magical to brush aside or ignore. Practice living this way and you’ll be amazed by the Universes’s road map that’s always been right in front of your eyes.

Daily Practice

  1. Breathe/Meditate (5-20 minutes)
  2. Daily Pages/Journaling (10 minutes)
    • Set timer if you want to
    • Respond to Journal Prompt~Write down some past instances you thought were coincidence, but can now see as synchronicity. Start paying attention to repetitive thoughts, feelings, signs and numbers~keep track of synchronicities you notice~you’re more aware, they’ll increase!

Know you are loved!

Trust & Faith

Trusting and having faith that everything works out exactly as it should is one of the most difficult practices on your personal growth and self care journey.

The secret to your success?

Show up and love yourself first and foremost. Honor your words to yourself and do the things you say you’re going to do~this is why it’s IMPERATIVE you learn to talk kindly to yourself and say no to things and people who suck your energy instead of replenishing it.

Honoring your commitment to your self builds trust and helps you have faith even when life goes to hell in a handbasket. Celebrate the fact you’ve survived 100% of your most traumatic days. And you’re badassier because of it!

When you depend on other people, places and events outside of you to make you feel loved, happy and safe, your foundation is more like quicksand than granite. In trusting that you are the most important person in your life, you can have faith in knowing that whatever happens and whenever it happens, is on purpose according to Divine timing. You are ok and you are loved.

And loving you is not someone else’s job, it’s your job. That means unconditional love~whether you’re wearing your ideal size clothes, whether you chilled in bed instead of ___________________ (fill in the blank with one of the zillion other things you “should” be doing), or whether you had a temper tantrum and lost your mind…ALL OF IT.

No matter how much work you do and how much your consciousness expands, you’re still human and shit still happens. That’s life. You will be tested. At all times your emotional well being is up to you and you now have the self awareness to choose how to respond, rather than react, to whatever life throws your way. It’s called personal responsibility.

Name your feelings, where you feel them and decide whether they’re truth or self limiting beliefs. Do your work around that, knowing YOU can choose to live life focusing on negative or positive experiences. Your future doesn’t have to be the same as your past, and not only is it ok to let it go, it will change your entire way of living for the better.

  1. Breathe/Meditate (5 minutes)

  2. Daily Pages/Journaling (10 minutes)
    • Set timer if you want to
    • Respond to Journal Prompt~Do you trust yourself? Why/Why not? Think about some things/events in your life that totally bombed. Can you see how you’ve grown? How every moment has led you here, now? Write about ways you can really start showing up for yourself to cultivate trust and knowing everything works out, exactly as it should~even when it looks nothing like you had in mind.
  3. Movement (15ish minutes)
    • Video – practice full routine

Know you are loved!


It’s one of the fastest ways to really grow, change and get more of what you desire.

The cool thing is once your subconscious mind hears the word “grateful” it automatically goes searching for more things to be grateful for. Gratitude organically grows once you become habituated to expressing it. For Everything.

It’s easy to feel grateful for the good stuff, when things are going your way, because it’s obvious. But it takes some effort to be grateful for the shitty stuff too. And that’s the stuff that tests your mettle, teaches you the lessons you need to learn, and forces you to grow.

Research shows that writing about what you’re grateful for has advantages over just thinking the thoughts: It makes you more aware of them, deepening their emotional impact. This ranges from the mundane (You’re upright and breathing) to the sublime (Your BFF who holds your hand through all the fires) to the timeless (A sunset reminding you that Nature/God/Creative intelligence has this whole “life” thing figured out, so you can stop worrying about it).

  • Go deep, not wide. Go into detail about a particular thing you’re grateful for, it carries more benefits than a superficial list of lots of things.
  • Get personal. Focus on the people in your life you’re grateful for and why. It has a bigger impact than focusing on things for which you are grateful.
  • Savor surprises. Try to record things that are unexpected or surprising. They tend to elicit stronger levels of gratitude.
  • Act as if. If you can’t bring yourself to be grateful for something you wish you could be grateful for, state exactly that: I wish I could be grateful for that jackass that broke my heart.

And by all means if you don’t have pen and paper handy, be grateful out loud or in your head!

Daily Practice:

  1. Breathe/Meditate (5 minutes)
    • You’ve gotten good enough to practice on your own with some meditation music

2. Daily Pages

    • Set timer if you want to
    • Respond to Journal Prompt~Look at the Bullet points above and respond practicing Stream of Consciousness~write whatever comes to mind

Basic Needs for Self Love

Remember way back in kindergarten when you learned about basic needs?

Food, clothing, and shelter are universal basic needs. But what about your basic needs as an individual?

You have basic needs that are specific to your optimal functioning. They’re subjective, unique to you and the way you show up in the world each day. Take a second to think about foundational needs~getting sleep that’s restful and restorative; drinking plenty of water and eating nutrient dense foods; moving your body for some form of exercise.

Now think about some things you need to have in place to function at a high level for you: Maybe you need at least 9 hours of sleep; connection to others; to avoid or include certain foods in your diet; kind words; the perfect cup of coffee, compassion, quiet time to read, meditate, journal, or practice a new skill you’re learning.

What do you need each day to feel good about yourself, like you are worthy, that you’re living your life on purpose?

If that question stumps you, now is a great opportunity to do some investigating around that. WITHOUT SHAME. Rather ask the question of noticing which is: Isn’t that interesting?

Daily Practice~

  1. Breathe/Meditate (5 minutes) (Choose one from the list provided here)
  2. Write Daily Pages 10 minutes
    • Set timer if you want to
    • Respond to Journal prompt: What are your unique basic needs? Do you meet them on a regular basis? If no, Isn’t that interesting? Why not? Now that you’re aware of it, how do you think it can change for your highest and greatest good?

Know you’re loved~

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