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Breathing practice - Meditation and Nature Connection

In our fast-paced, often overwhelming world, it’s easy to feel disconnected from the present moment. Whether you’re dealing with stress, anxiety, or just the everyday chaos of life, grounding exercises can help you reset and find a sense of calm. One simple and effective grounding technique is the "5-4-3-2-1" exercise, which uses your five senses to bring you back to the here and now. It’s a quick and accessible tool you can do anytime, anywhere.<figure id="figure-maijx9yedm6v4l5k2"><img id="maijx9yedm6v4l5k2" src="https://cdn.durable.co/blocks/1e8IbypfWaJHbfVYsMqn2J20x51RksRqjV18cWCDd7MU966yqpP31d1uBWXnDupH.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1e8IbypfWaJHbfVYsMqn2J20x51RksRqjV18cWCDd7MU966yqpP31d1uBWXnDupH.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Here’s how it works:Step 1: Acknowledge What You See Start by taking a moment to observe your surroundings. Look around and find five things you can see. These can be anything—perhaps the color of the walls, a tree outside the window, the patterns on a rug, or the shape of an object on your desk. Focus on the details, and try to really notice what’s in your environment. This simple act of paying attention can help shift your focus from racing thoughts to the present moment.Step 2: Tune Into What You Can Touch Next, shift your focus to what you can physically feel. Identify four things you can touch. It might be the texture of your clothing, the surface of a table, the coolness of your phone, or the warmth of your hands. By focusing on physical sensations, you can help your mind reconnect with your body and the present moment.Step 3: Listen to What You Hear Now, listen carefully for three things you can hear. It could be the hum of a refrigerator, the sound of birds outside, distant traffic, or even the rhythm of your own breathing. Our minds are often racing, but taking a moment to focus on sound can help slow things down and ground you.Step 4: Notice What You Can Smell Take a deep breath and notice two things you can smell. If you’re not in a particularly fragrant environment, this might be a little trickier, but it could be something as simple as the scent of your coffee, fresh air, or even a candle. Smell has a strong connection to memory and emotion, so tuning into it can help anchor you in the moment.Step 5: Focus on What You Can Taste Lastly, pay attention to one thing you can taste. If you’ve just eaten or drunk something, notice the lingering taste. If not, take a sip of water or a bite of something. This final sense helps to close the loop, bringing you back to the physical world and away from your thoughts.Why It Works The "5-4-3-2-1" grounding exercise works because it helps you focus on the present, engaging your senses and breaking the cycle of overthinking. It shifts your attention from the stressors or worries in your mind and reconnects you with the physical world. By grounding yourself through your senses, you can interrupt feelings of anxiety, stress, or panic, bringing you back to a place of calm and focus.When to Use It This exercise can be done anytime you’re feeling overwhelmed, anxious, or disconnected. It’s especially useful in moments of high stress or when you find your mind spiraling. You can do it while sitting at your desk, walking outside, or even lying in bed. It’s a simple and accessible tool that doesn’t require any special equipment or preparation. Incorporating the "5-4-3-2-1" grounding exercise into your daily routine can be a helpful way to manage stress and stay connected to the present moment. Whether you use it to calm your nerves before a big meeting or simply to bring yourself back to center during a busy day, this technique is an easy and effective way to find peace when life feels overwhelming. It’s a reminder that, no matter what’s going on around us, we always have the ability to ground ourselves and return to the here and now.

How to Do the “5-4-3-2-1” Grounding Exercise: A Simple Tool for Finding Calm in Stressful Moments

Have you ever noticed that voice in your head telling you that you're not good enough, not smart enough, or not capable of reaching your goals? That’s self-doubt—and it can feel like a constant companion that holds you back from stepping into your true potential.But here's the truth: that inner critic doesn’t define you. It's just a fear-based voice trying to protect you from discomfort. And guess what? You have the power to quiet it and build the self-confidence you need to create the life you desire.<figure id="figure-jq1793n93lm6l3srrl"><img id="jq1793n93lm6l3srrl" src="https://media.gettyimages.com/id/1313649143/photo/shot-of-two-women-taking-a-selfie-while-out-for-a-run-together.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=lkKX_IpZsDf5NbJ6Mt5i9Eb4YtFlXz57zG4HpdZOAsU=" alt="Shot of two women taking a selfie while out for a run
together" title="Shot of two women taking a selfie while out for a run
together" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1313649143/photo/shot-of-two-women-taking-a-selfie-while-out-for-a-run-together.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=lkKX_IpZsDf5NbJ6Mt5i9Eb4YtFlXz57zG4HpdZOAsU=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Let’s dive into a few simple strategies to help you overcome self-doubt and tap into the powerful, confident person that you already are.1. Challenge the Inner Critic Next time that voice pops up and starts telling you that you’re not enough, take a moment to pause and ask yourself: “Is this thought really true?” More often than not, the answer is no. That inner critic is just playing on your fears and insecurities. By challenging those thoughts and separating them from your reality, you can start to let them go and embrace a more empowering narrative.2. Celebrate Small Wins It’s easy to focus on what’s not happening yet, but every step forward matters. Whether it's a tiny progress or a big win, celebrate it! Recognizing your accomplishments, no matter how small, reinforces your belief in yourself and reminds you that you are capable of achieving your goals. Confidence grows when you honor the journey and celebrate along the way.3. Practice Self-Compassion We can be so hard on ourselves, can’t we? The way we talk to ourselves often wouldn’t fly if we said it to a friend. So, let's start treating ourselves with the same kindness and compassion that we offer to others. When you make a mistake, be gentle with yourself. Growth comes from being okay with imperfection, so give yourself the grace you need to learn and evolve.4. Visualize Success Visualization is one of the most powerful tools you have to shift your mindset. Close your eyes and imagine yourself succeeding in your goals. Picture it—how it feels, what it looks like, and how your life would change. Visualization helps you break through limiting beliefs by giving your mind a taste of what’s possible. The more you see it, the more real it becomes, and the more confident you’ll feel stepping into it.5. Take Inspired Action Confidence isn’t just something you think about—it’s something you build by taking action. Even if that action is small, the key is to keep moving forward. Every step, no matter how tiny, is a step toward proving to yourself that you are capable and deserving of your dreams. Taking inspired action helps you trust yourself more and more as you progress.You Are Enough Self-doubt might pop up from time to time, but it doesn't get to define you. It’s just a feeling, and feelings can change. You can choose to challenge that inner critic, celebrate your wins, and practice kindness toward yourself. Confidence is built one step at a time, and you are more than capable of stepping into the empowered, confident version of yourself.If you ever need a little extra support in overcoming self-doubt, know I’m here for you. Together, we’ll silence that inner critic and help you embrace the amazing person you are becoming.You've got this!With love,Jaime&nbsp;

Overcoming Self-Doubt: Strategies to Quiet the Inner Critic and Cultivate Self-Confidence

Young female couple in a bed in the bedroom

I used to really dislike February. It was like a giant reminder that everyone else had these perfect relationships, while I was flying solo. Everywhere I looked, happy couples were buying each other gifts and going on romantic dates. It felt like the world was celebrating love, and there I was, feeling left out and depressed.<figure id="figure-3ohu7ffs6m6b1ug69"><img id="3ohu7ffs6m6b1ug69" src="https://media.gettyimages.com/id/492548524/photo/passionate-female-kiss.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xmoNsMsi34WdLZfwM4_FzLttAQ6PLIuDbu9tuTv33Gg=" alt="Passionate female kiss" title="Passionate female kiss" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/492548524/photo/passionate-female-kiss.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xmoNsMsi34WdLZfwM4_FzLttAQ6PLIuDbu9tuTv33Gg=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>But then I started my personal growth journey, and I learned about the Law of Attraction. I realized that energy plays a huge role in what we attract into our lives. But could it really work for something as big as finding my soulmate? I had a mentor who used to say, “As I think, so I feel. As I feel, so I do. As I do, so I have.” If the way we think determines what we have, then maybe I just needed to change how I thought about love. But was it really that simple? The answer is both yes and no.The Law of Attraction is a powerful principle. It suggests that like attracts like, meaning we can manifest what we desire—like our soulmate—by focusing on positive thoughts, feelings, and intentions. Manifesting your soulmate isn’t just about wishing for it; it’s a journey of self-discovery, self-belief, and taking intentional action. So, if you’re ready, here are 10 tips to help you use the Law of Attraction to manifest the love you truly deserve.<figure id="figure-prq2pnxwlgm6b1vnaj"><img id="prq2pnxwlgm6b1vnaj" src="https://media.gettyimages.com/id/1372330324/photo/close-up-of-african-and-caucasian-women-holding-hands-on-field.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=9YoLSMLLddpBUhVXSBWP5iJHW6Zx9vxFx8gfVmp_ceQ=" alt="Close up of African and caucasian women holding hands on field" title="Close up of African and caucasian women holding hands on field" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 0%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1372330324/photo/close-up-of-african-and-caucasian-women-holding-hands-on-field.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=9YoLSMLLddpBUhVXSBWP5iJHW6Zx9vxFx8gfVmp_ceQ=" data-mce-style="aspect-ratio: 16/9; object-position: 50% 0%;"></figure>Embrace Positive Affirmations Start your day with affirmations that affirm your worth and your belief that your soulmate is on the way. You could say something like, “I am worthy of love and a meaningful relationship,” or “My soulmate is coming into my life, and I’m ready to receive them.” Visualize Your Ideal Partner Close your eyes and picture yourself with your soulmate—experiencing joy, love, and happiness together. Visualize the details of your ideal relationship and focus on the emotions it brings. This helps align your energy with your desires. Create a Vision Board A vision board is a powerful way to keep your intentions in focus. Gather images, quotes, and symbols that represent the love and relationship you want to manifest. Whether physical or digital, check it out regularly to keep those intentions alive. Practice Gratitude Gratitude is magnetic. Be thankful for the love you’ve already experienced, even if it wasn’t with your soulmate. A grateful heart attracts more positivity and love. Clear Limiting Beliefs Identify any limiting beliefs you have about love and relationships, like “I’m not worthy of love” or “Love always ends in heartbreak.” Replace those beliefs with affirmations and self-love practices. Love Yourself First The Law of Attraction works best when you radiate self-love. Take care of yourself, treat yourself with kindness, and believe you deserve a loving relationship. When you love yourself, you attract those who will love you just as much. Be Open and Ready Be open to new experiences and opportunities to meet potential partners. Make sure you’re emotionally, mentally, and physically prepared to welcome your soulmate when they arrive. Practice Detachment While it’s important to set your intentions, it’s just as important to let go of the outcome. Trust the universe’s timing and don’t become obsessed with when or how your soulmate will appear. Release any desperation or neediness. Take Inspired Action The Law of Attraction isn’t about waiting around for things to happen. Take inspired action by putting yourself in places where you can meet people. Join social events, use dating apps, or engage in activities you enjoy. Trust your intuition when it’s time to act. Believe in the Process Have faith that the universe is working behind the scenes to bring your soulmate into your life. Trust that your desires are on their way, and keep a positive and patient attitude along the way. Manifesting your soulmate through the Law of Attraction is an empowering and transformative journey. By shifting your mindset, embracing self-love, and aligning your energy with your desires, you’ll attract the love you’re meant to experience. Remember, love is beautiful, and you absolutely deserve to experience it. Trust the process, stay open to what’s coming, and watch as the universe brings your soulmate to you at just the right time.So, are you really ready to manifest your soulmate?If the answer is YES and you’re ready to take your soulmate manifestation journey to the next level, I’d love for you to join the next <a data-mce-href="https://jaimecoaches.com/mastermind" href="https://jaimecoaches.com/mastermind">Manifest Your Soulmate Mastermind</a>. This 10-day program is designed to help you clear out limiting beliefs, shift your mindset, and take inspired action toward attracting the love you deserve. We’ll dive deep into the Law of Attraction, explore how to set powerful intentions, and build the self-love and confidence you need to draw your soulmate into your life. It’s time to stop waiting for love to find you—let’s work together to manifest the relationship you’ve been dreaming of! <h2>Spots are limited, so if you’re feeling called, sign up today! <a data-mce-href="https://jaimecoaches.com/mastermind" href="https://jaimecoaches.com/mastermind">CLICK HERE!</a></h2><figure id="figure-oa6mreabd6m6b21pm2"><iframe id="oa6mreabd6m6b21pm2" src="https://www.youtube.com/embed/xAh4Pp7R7Eo" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/xAh4Pp7R7Eo?si=MuTzEzI6bIfAA5a4" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/xAh4Pp7R7Eo" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>

How to Manifest Your Soulmate: Tips to Attract the Love You Deserve

When you hear the words "manifestation" or "law of attraction," do you find yourself rolling your eyes just a little? If so, you're not alone. A lot of people dismiss these concepts as "woo-woo" or wishful thinking. But what if I told you there’s actual science behind why these practices work? Yep, you read that right—it’s not just about writing in a journal and hoping for the best. Let’s dig in.<figure id="figure-62s6ywfgwym5wtd66q"><img id="62s6ywfgwym5wtd66q" src="https://media.gettyimages.com/id/1312018611/photo/teenage-girl-with-purple-hair-rolling-her-eyes.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tuifWu_vD1I904pA0IZI9tv9-GD9pXuli8kslysdse0=" alt="Teenage girl with purple hair rolling her eyes" title="Teenage girl with purple hair rolling her eyes" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1312018611/photo/teenage-girl-with-purple-hair-rolling-her-eyes.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tuifWu_vD1I904pA0IZI9tv9-GD9pXuli8kslysdse0=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>How Manifestation Works in Your Brain At the core of manifestation lies the principle of focus. Whatever you direct your attention to grows in your awareness. This isn’t magic; it’s your brain’s Reticular Activating System (RAS) at work. The RAS is a bundle of neurons in your brainstem that acts like a filter for all the information around you. Think about it: your brain is bombarded with stimuli every second of every day. Without this filter, you'd be completely overwhelmed.Here’s the cool part: your RAS prioritizes what you tell it is important. When you set clear intentions and visualize your goals, you’re essentially programming your RAS to focus on opportunities, people, and resources that align with what you want. It’s like buying a red car and suddenly seeing red cars everywhere. Those red cars were always there, but now your brain has been primed to notice them.<figure id="figure-ogxzkqoeinm5wtf4bq" class=""><img id="ogxzkqoeinm5wtf4bq" src="https://media.gettyimages.com/id/171211495/photo/classic-convertible.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=0IU-d-bL9X2Q-RTRTz7ba0i_n1ABG-XPU4TbiNGr_Mo=" alt="Classic Convertible" title="Classic Convertible" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/171211495/photo/classic-convertible.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=0IU-d-bL9X2Q-RTRTz7ba0i_n1ABG-XPU4TbiNGr_Mo=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>The Neuroscience of Visualization Visualization isn’t just daydreaming; it’s a tool that athletes, CEOs, and high achievers use regularly. When you vividly imagine achieving a goal, your brain fires the same neural pathways as it would if you were actually doing the thing. This process is called neuroplasticity—the brain’s ability to rewire itself.By consistently visualizing your desired outcomes, you’re literally reshaping your brain to believe these outcomes are possible. Over time, this belief translates into actions that move you closer to your goals. It’s not that you’re magically attracting what you want; it’s that you’re training your brain to work in harmony with your desires.<figure id="figure-g8sqdh4uegm5wtgtl2"><img id="g8sqdh4uegm5wtgtl2" src="https://media.gettyimages.com/id/1864548083/photo/photo-of-beautiful-amazed-girl-wearing-casual-black-t-shirt-isolated-black-background-stock.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tWBls6BjfhEMyLmpdcDumOVZBqbIjY2ogd01KKFuQMk=" alt="Photo of beautiful amazed girl wearing casual black t-shirt isolated black background stock photo" title="Photo of beautiful amazed girl wearing casual black t-shirt isolated black background stock photo" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1864548083/photo/photo-of-beautiful-amazed-girl-wearing-casual-black-t-shirt-isolated-black-background-stock.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tWBls6BjfhEMyLmpdcDumOVZBqbIjY2ogd01KKFuQMk=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Why Gratitude Amplifies Manifestation Gratitude might seem like a warm, fuzzy idea, but it’s a game-changer when it comes to manifestation. When you practice gratitude, your brain releases feel-good chemicals like dopamine and serotonin. These chemicals create a sense of well-being and motivate you to keep going.Gratitude also shifts your focus from what you lack to what you already have. This isn’t just a mental shift; it’s an energetic one. When you feel abundant, you’re more likely to take inspired action, which creates momentum toward your goals.Inspired Action: The Missing Link Manifestation isn’t about sitting back and waiting for the universe to drop a soulmate, a dream job, or financial freedom in your lap. It’s about tuning into your intuition and taking action when opportunities arise. This is what I call inspired action.When you combine clarity, visualization, gratitude, and action, you’re aligning your brain, emotions, and behaviors with your goals. This creates a ripple effect, drawing you closer to the life you want.<figure id="figure-uww73rf5hlm5wtjq6i"><img id="uww73rf5hlm5wtjq6i" src="https://cdn.durable.co/blocks/14WAUDyOBkmWDQl0PdifkUw0ixbcwWz8OKWOb7F32TYQpKmVaugFTtcek1GY1gWN.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 45%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="45%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/14WAUDyOBkmWDQl0PdifkUw0ixbcwWz8OKWOb7F32TYQpKmVaugFTtcek1GY1gWN.png" data-mce-style="aspect-ratio: 16/9; object-position: 50% 45%;"></figure>Ready to Manifest Your Soulmate? If finding love is at the top of your list this year, I’ve got something special for you. Join us for the Valentine’s Edition of the <a data-mce-href="https://jaimecoaches.com/mastermind" href="https://jaimecoaches.com/mastermind">10-Day Manifest Your Soulmate Mastermind</a> starting February 3rd. This group coaching experience is designed to help you get crystal clear on what you want in a partner, break through limiting beliefs, and create the space to attract a deep, fulfilling connection.<figure id="figure-qwtll7vvy5m5wtljr3"><iframe id="qwtll7vvy5m5wtljr3" src="https://www.youtube.com/embed/xAh4Pp7R7Eo" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/xAh4Pp7R7Eo?si=11NHfwTFihE1EliG" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/xAh4Pp7R7Eo" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>Together, we’ll cover everything from setting intentions and practicing visualization to disrupting old patterns and trusting the universe. It’s not just about finding love—it’s about becoming the best version of yourself so you can attract the kind of relationship you truly deserve.Spaces are limited, so don’t wait. <a data-mce-href="https://jaimecoaches.com/mastermind" href="https://jaimecoaches.com/mastermind">Click here</a> to save your spot and start your journey toward manifesting the love of your life.Because let’s be real: love isn’t about luck; it’s about alignment.<a data-mce-href="https://jaimecoaches.com/mastermind" href="https://jaimecoaches.com/mastermind" data-mce-selected="inline-boundary">JOIN US IN THE MANIFEST YOUR SOULMATE MASTERMIND HERE!</a>

Manifestation and the Law of Attraction: The Science Behind the "Woo-Woo"

Have you ever noticed how life has this way of throwing irony at you when you least expect it? This morning, during a TikTok Live where we were diving into Mel Robbins’ powerful new book, Let Them, I experienced just that. Right as we were reading a section about how making changes can be uncomfortable, TikTok decided to restrict the live. The message? Something about the content potentially making some people uncomfortable. Talk about timing!<figure id="figure-wpm20fmk1cm5le07k8"><iframe id="wpm20fmk1cm5le07k8" src="https://www.youtube.com/embed/9Hg1JA2E9L0" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/9Hg1JA2E9L0" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/9Hg1JA2E9L0" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>Here’s the thing: personal growth is uncomfortable. It’s messy, uncertain, and downright hard at times. But it’s also where the magic happens. When we push through that initial resistance, that "ugh, this feels weird" stage, we open ourselves up to incredible transformation.Think about it. Change challenges us to step outside our comfort zones, to let go of what’s familiar, and to trust in something new. Whether it’s starting a new habit, ending a toxic relationship, or pursuing a dream that scares the heck out of you—there’s always that moment of discomfort. It’s like a bridge we have to cross, and for a while, it might feel shaky. But once you get to the other side? Wow. The view is worth it.That’s why Mel Robbins’ book resonates so much. Let Them invites us to embrace that discomfort and see it for what it truly is: growth in action. If you’re not feeling at least a little uncomfortable, are you really pushing yourself? Are you really growing?One of the tools Mel Robbins is famous for—and one that ties perfectly into this—is her 5 Second Rule. The concept is simple but incredibly effective: when you feel the urge to act on something or make a change, count down from five—5, 4, 3, 2, 1—and then take action. This rule bypasses hesitation and the mental excuses our brains love to throw at us. It’s a way to interrupt your thoughts and propel yourself forward, even when you’re feeling uncomfortable. Mel used this rule herself to pull out of a difficult phase in her life. Instead of hitting snooze or procrastinating, she’d count down and launch herself into action. It’s a game-changer for those moments when discomfort threatens to hold you back.I know firsthand how tempting it is to retreat when things get tough. Our minds love the familiar because it feels safe. But safe isn’t where breakthroughs happen. The next time you feel that knot in your stomach or hear that inner voice saying, “Maybe I should just stop,” I want you to pause. Take a deep breath. And remind yourself that this feeling is temporary. You’re in the middle of your bridge, and if you just keep walking, you’ll make it to the other side.So, let’s make a pact: when things get uncomfortable, we push through. When TikTok restricts a Live because it’s too real for some, we laugh, regroup, and keep going. Because growth isn’t about staying where we are. It’s about taking that next step—even when it’s hard.<figure id="figure-4v7l0nrg2km5le2uxi"><img id="4v7l0nrg2km5le2uxi" src="https://cdn.durable.co/blocks/31GSYxnt0NKAfKqyus8GMuCsxhjVVFvjo4Rlzkf4WjNCda9p92ZznNZoPi4ycog0.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 60%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="60%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/31GSYxnt0NKAfKqyus8GMuCsxhjVVFvjo4Rlzkf4WjNCda9p92ZznNZoPi4ycog0.png" data-mce-style="aspect-ratio: 16/9; object-position: 50% 60%;"></figure>If you’re ready to embrace the journey of personal growth and want to join an amazing community doing the same, come hang out with me on TikTok every weekday morning at 9 AM EST. <a data-mce-href="https://amzn.to/42lR1Af" href="https://amzn.to/42lR1Af">Grab your copy of the book here!</a>Together, we’re reading <a data-mce-href="https://www.melrobbins.com/letthemtheory" href="https://www.melrobbins.com/letthemtheory" data-mce-selected="inline-boundary">Let Them by Mel Robbins</a>, and I promise—it’s worth it. See you there!<a data-mce-href="https://www.tiktok.com/@jaimemessina" href="https://www.tiktok.com/@jaimemessina">FOLLOW ME ON TIKTOK HERE!&nbsp;</a>

When Discomfort Strikes: Why Change Is Worth the Challenge

When we talk about self-healing, it’s easy to think it’s just about the mind. After all, that’s where our thoughts, beliefs, and inner chatter live. But here’s the truth: real, lasting healing isn’t just about the mind. It’s about your whole self—mind, body, and soul.Each part of you plays a vital role, and when you nurture all three, you create a life that feels balanced, vibrant, and aligned. Let’s dive into why each piece is important and one small, impactful thing you can do for each.<figure id="figure-sawfhecrlm56werq7"><img id="sawfhecrlm56werq7" src="https://media.gettyimages.com/id/1948997446/photo/thinking-about-questions-and-getting-ideas-human-head-silhouette-and-gears.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=kijsXxsGXIQvgg39gQbsghATudX5fthooGWRf-lFMZs=" alt="Thinking about questions and getting ideas. Human head silhouette and gears." title="Thinking about questions and getting ideas. Human head silhouette and gears." class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1948997446/photo/thinking-about-questions-and-getting-ideas-human-head-silhouette-and-gears.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=kijsXxsGXIQvgg39gQbsghATudX5fthooGWRf-lFMZs=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Healing Your Mind Your mind is like the control center of your life. The thoughts you think, the stories you tell yourself—they shape your experience. When you’re stuck in negative patterns or weighed down by old beliefs, it’s hard to feel like you’re moving forward. Healing your mind is about becoming aware of those patterns and choosing better ones.Try This: Start a gratitude practice. Every night, write down three things you’re grateful for. It can be as big as a meaningful conversation or as small as a great cup of coffee. Gratitude shifts your focus to the good and trains your brain to look for more of it.<figure id="figure-34egx6a7e5m56wfzlp"><img id="34egx6a7e5m56wfzlp" src="https://media.gettyimages.com/id/1157343333/photo/ooo-i-can-definitely-feel-that.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=2MoLCbirXpIdIGqeX5-5euYWPuOqkpFalnl1jHzWxBM=" alt="Ooo, I can definitely feel that" title="Ooo, I can definitely feel that" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1157343333/photo/ooo-i-can-definitely-feel-that.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=2MoLCbirXpIdIGqeX5-5euYWPuOqkpFalnl1jHzWxBM=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure>Healing Your Body Your body is your home, and it holds onto so much—stress, trauma, joy, and everything in between. When we don’t take care of it, we often feel it in the form of fatigue, pain, or even illness. Healing your body is about tuning in and giving it the love it deserves.Try This: Add 10 minutes of mindful movement to your day. This could be stretching, yoga, walking, or even dancing around your kitchen. Pay attention to how your body feels and what it needs—it’s always talking to you.<figure id="figure-9k6lo8tn7mm56wipi3"><img id="9k6lo8tn7mm56wipi3" src="https://media.gettyimages.com/id/1461537129/photo/close-up-woman-hand-writing-on-notebook.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=vnJ4GjOoVLUx4sUUff8AyzVKlVLOQaPcnAU1UGseY2U=" alt="Close up woman hand writing on notebook ." title="Close up woman hand writing on notebook ." class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1461537129/photo/close-up-woman-hand-writing-on-notebook.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=vnJ4GjOoVLUx4sUUff8AyzVKlVLOQaPcnAU1UGseY2U=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Healing Your Soul Your soul is the heart of who you are. It’s your spark, your purpose, your connection to something bigger than yourself. When your soul is neglected, life can feel heavy, directionless, or uninspired. Healing your soul is about reigniting that spark and reconnecting with what makes you you.Try This: Spend 10 minutes a day doing something that nourishes your soul. Meditate, pray, journal, or just sit quietly and dream about what you truly want in life. This small act can bring you closer to your true self.<figure id="figure-2m5nte4ukim56wjml8"><iframe id="2m5nte4ukim56wjml8" src="https://www.youtube.com/embed/lKrqrFnoEEc" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/lKrqrFnoEEc?si=oCbwtSRfcgS_YxsI" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/lKrqrFnoEEc" data-mce-style="aspect-ratio: 16/9;"></iframe></figure> Ready to Take Your Healing Deeper in 2025? If you’re feeling ready to go all in on your healing journey, I’ve got something special for you. <a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim">Rise &amp; Reclaim: Your Path to Wholeness</a> starts on January 6th, 2025, and it’s a 12-week group coaching program that’s all about healing your mind, body, and soul—while focusing on regulating your nervous system.We’ll work together to break free from limiting beliefs, release emotional baggage, and create a life that feels whole and fulfilling. The best part? You’ll be surrounded by a supportive community that’s walking the same path.This is your chance to start the year feeling aligned, empowered, and ready to rise.<a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim">Click here</a> to grab your spot and join us. Let’s make 2025 the year you reclaim your wholeness. You’re worth it.

Jaime Coaches

Mindset & Empowerment Blog

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The Holistic Journey: Healing Your Mind, Body, and Soul