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Take a Few Minutes to Relax this Summer

Summertime is full of fun activities: picnics, pool parties, days at the beach, and family vacations give us the opportunity to get outside, enjoy nature and spend time with love ones. But summer fun can also lead to stress. Make sure you take 10-15 minutes every day to sit back and relax without distractions. Try this quick meditation to chill out and get your “me-time” fix:

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Meet Your True Self – A Meditation

Ask a child what they want to be when they “grow up” and they are likely to give you a pretty detailed description of what career they want, what they want to have, and things they want to do. Children are blessed with the knowledge of who they are truly meant to be in this life. Children are in touch with their “True Self”.

I can remember, as a child, having a very specific dream/plan for what my adult life was going to be like. While it is a little too much to go into here, suffice it to say most of my plans have yet to come to fruition. Sadly, as I grew up I began to listen to the voices that told me:

  • “You’re not smart enough to be…”
  • You’re not pretty enough.”
  • You’re too short.”
  • “Why would you want to go there?”
  • “That’s a silly dream. You need to give it up.”
  • “That is NOT what adults do!”
  • Blah, blah, blah……

Unfortunately, that is how it goes for many of us. We give up the dreams of childhood for the logic and responsibility of adulthood. <insert sad face here>

But what if you could get back in touch with some of those dreams and find a path to get back to your “True Self”?

Today’s guided meditation, is intended to help you reconnect with your true self and your best life. This mediation can help guide you down the path to a more fulfilling career, improved relationships, better health, more happiness, and possibly even that unicorn you always wanted. Ok, maybe not the unicorn…

As with any meditation, this is a tool to help you focus your thoughts on the positive. It is in no way intended to be the sole method you use to improve your current situation (that’s a fancy way of saying, if you’re sick seek medical attention and if you need money keep going to work, etc.)

So, find a safe comfy place to sit back, relax and take some time for yourself:


Have a happy healthy day and don’t forget to LIKE us on Facebook.

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Mini Meditation Day 4

Welcome to day 4 of our relax into the holidays series.

The holidays bring with them a myriad of things we need to get done: presents to buy, cookies to bake, reservations to make, places to be, projects to finish…

Thinking about all of these things can leave our minds a cluttered, muddled mess.

In keeping with this week’s theme of relaxing and clearing your mind, I am sharing an activity I like to do to get my thoughts under control and clear my monkey mind. It is more of an exercise than a traditional meditation, but I guarantee you will still feel more relaxed and mentally clear.

I love to do this exercise before bed to get my mind clear before going to sleep, but you can do it any time you need to clean the cobwebs out of your head.

For this exercise you will need paper, a pen/pencil, and a timer. Take your time and have fun!


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Mini Meditation Day 3

Happy Wednesday!

Today’s meditation is focused on relaxing mind, body, and spirit. It takes about 10 minutes. It is quick and effective!

Listen when you are able to sit or lie down comfortably and safely.



If you liked this post, please share it with family and friends or on Facebook


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Mini Meditation Day 2

Welcome to Day 2 of our brief meditation series. This series is designed to help you relax and recharge during the pre-Christmas rush.

Today’s meditation is about relaxing your physical body. It takes about 8 minutes.

So, find a place where you can safely sit back, relax, and take a few moments for yourself. Your friends and family will thank you.


Please feel free to share this meditation with your friends, family, and anyone else in need of some holiday cheer!

And don’t forget to “LIKE” us on Facebook!

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Mini Meditation Day 1

The holiday season is in full swing, and whether you celebrate or not you have probably been feeling a bit overwhelmed, stressed, rushed, and impatient (or you have noticed it in people around you).

There is no doubt that all of the cooking, cleaning, decorating, shopping, socializing and traveling can cause quite a bit of tension, pressure, and irritability.

These emotions, while natural, can create a strain on your relationships, career, and most importantly your health.

In an effort to help you be your best this holiday season, I have created a series of brief meditations to aid you in managing the final push through the holidays.  Every day this week, I will post a 3-5 minute mediation to remind you to take a few moments to relax, recharge, and collect your thoughts.  Think of them as my holiday gift to you.

You can do these exercises any time you are feeling a bit flustered or overwhelmed.  The mediations are most effective when you can be seated or reclined in a comfortable position with your eyes closed.   Do not listen at a time when your full focus and concentration is needed, such as when driving.

Today’s meditation focuses on your breathing.  You will feel more relaxed and focused after this mediation.  Give it a try and have a happy healthy day!


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Take Time to Relax and Recharge

This time of year often brings with it a flurry of activities: work, travel, holiday parties, shopping trips, cooking, cleaning, decorating, wrapping, smiling, hugging, teeth gritting…You know the drill. There is a reason that the holiday season is followed by FLU SEASON.

With all of the hustle, hurry, stress, and fun, (yes, there is fun in all of this holiday madness), it can be easy to let our normally healthy habits slide.  However, it is important that we take some time every day to care for and nuture ourselves.  After all, we can’t fully give to others if our energetic tank is low.

So, it is with this in mind that I created this relaxation and rejuvenation meditation.  In this meditation, we explore not only giving the mind and body permission to relax but also focusing our thoughts on building a positive, healthy image of ourselves: ‘The Best You, You Want to Be”.

The meditation is fairly short, about 22 minutes.  You can listen to it whenever it fits your schedule, first thing in the morning, during your lunch break, after dinner.  Just remember, the purpose is to relax and enjoy some “ME TIME”, so listen at a time and in a place where you can fully relax and focus on the meditation.  Never  listen to any meditation while driving or doing an activity that requires your full attention and concentration.

Now, sit back, relax, and let the healthy, happy thoughts flow!

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Photo by rawpixel on Unsplash

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Be A Lotus

I love the lotus flower.  There is something about these beautiful flowers rising above the water that inspires me and makes me happy and peaceful.

During a meditation recently, I began to see how we could benefit from following the path of the lotus.  The lotus flower grows up from the bottom of a pond or lake.  The roots burgh into the mud while stalk rises through the muck and mire of the water finally emerging above the surface with a flower of pink, red, white, or blue.  The lotus can live for hundreds, even thousands of years.

Like the lotus, our lives are often rooted in muddy soil.  These are the hurts, slights, and negative beliefs that we encounter as we go through life:

  • We get get teased or bullied
  • We fail and get embarrassed
  • We encounter physical or emotional abuses
  • We have our hearts broken
  • We lose loved ones
  • We dream and our dreams are dashed
  • We feel unloved, unappreciated, alone, depressed, fearful, not good enough
  • Etc…

But, if we live like the lotus, we grow out of these experiences and up through the murky waters of life to emerge above the pain, sadness, and fear to as beautiful flowers.  From this beauty and tranquility was can inspire those around us and bring happiness and peace to their lives.  With this gift we can create an impact on the world that latest for centuries, maybe millennia.

So my friends, I encourage you to “BE a LOTUS”.  



Until next time, have a happy healthy day!

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4 Tips to Become More Present

Are you here?  I asked you that in a post a few weeks ago.  In that post, I explained the importance of living in the present moment.   Being present allows us to be worry-free, calm, and focused.  This leads to feelings of gratitude and joy.  Fretting about the past or the future causes us to feel disconnected, stressed, fearful, and angry.  These negative feelings can block our journey to success.

Being present in the moment is important in all aspects of our lives, from relationships, to work, to personal safety.  So, what are some things you can do to start living in the present?

  1. Breath – Breathing through the nose activates a relaxation response in the body.  This results in feelings of calm and focus.  Bringing attention to your breathing when you find yourself living in the past or future guides you back to the present moment.  You can only breath in the here and now.  Refer to my post, Just Breathe, for a useful diaphragmatic breathing technique.
  2. Become a witness to the moment – Whenever you notice yourself wandering away from the present, stop and take a few moments to observe your current situation.  Just observe, do not react.  Take note of the sounds, smells, colors, and activity around you.  Note what you are doing and how you feel.  Give everything a label.   Becoming a casual witness to what is happening around you rapidly draws you back into the moment.
  3. Remind yourself to be present – Between running from meeting to meeting, checking a never-ending barrage of emails, Facebook notifications, and text messages, not to mention managing a social life, it is easy to begin to focus on the next thing we need to do, rather than where we are.  When life gets hectic it can be helpful to set some reminders for yourself to help bring you back into the moment.  Try setting a few reminders on your phone throughout the day or put a note on your computer or a picture on your mirror, anything  that will remind you to stop thinking ahead (or behind) and be in the now.
  4. Meditation – Meditation is a technique that brings focus and stillness to the mind.  In meditation, you focus your mind on a single point.  This can be your breath, a mantra (a word or phrase), or even an object, like a candle flame.  As the mind wanders from your point of attention (and it will, especially at first) you gently bring it back around to the object of your attention.  Start small by spending 15-20 minutes each day meditating then slowly work up to 30-40 minutes several days a week to get the greatest benefit.  Be patient with yourself and go with the flow.


These are just a few of the ways you can learn to live in the present moment.  My hope is that these tips get you started down the road to living a mindful life and that you develop your own techniques to bring you all of the benefits of being present.  Good luck and have fun!


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Getting Back on Track

We are  1/4 of the way through 2016, and if you are like most people you started the year with good intentions to make this the year your finally achieve those goals you have been talking about for years.

So, how is it going so far?  Are you wealthier than you were in 2015?  Have you lost those  10, 20, 30  pounds?  Did you start your own business or find your soulmate yet?

If you are like most people the goals you set for yourself in January are probably collecting dust in the back of your mind.  Well, it is time to take them out dust them off and put them to work.

Ask yourself, “What do I want to achieve in the next 2 years?”

Sometime today or tomorrow find a quiet place to sit down and think about what you want to accomplish in several areas of your life including:

  • Finances – How much money would you like to earn in the next month? Year? 2 years?  Do you want a new car or home?  What financial achievements do you want to achieve in the next 24 months?
  • Career – How would you like your career or professional life to advance over the next 2 years?
  • Relationships – What do you want your relationships to look like over the next 2 years?  Would you like to make more friends?  Is there a person in your life with whom you would like to reconnect?  Would you like to spend more time with your family?
  • Health and fitness – Do you want to lose weight, run a 1/2 marathon, or lower your blood pressure?  All of the above?  Two years from now what will your health and fitness look like?
  • Personal – What do you want to accomplish in your personal life?  How would you like to grow personally in the next 2 years?  Do you want to learn a language? Do you want to improve your spirituality?
  • Recreation – What fun things do you want to do over the next 2 years?  What vacations do you want to take?  What activities do you want to participate in simply for fun?
  • Contributions – What do you want contribute to the world in the next 2 years?  Will you start a charity?  Work with children, animals, or the homeless?

Write a least 3 accomplishments per category.

Then for the next few days reread your list and add to it or refine it.  We will use this list over the next few month to help you maintain focus and finally have the life you have been dreaming of.

Have fun and think BIG!!!!!!