Blog

closeup of a beautiful water liliy plant underwater in a pond on a rainy summer day, nature scene background concept with copy space for spa, garden and relaxation

In a world that can sometimes feel chaotic, especially as we navigate our own unique journeys later in life, finding moments of peace and clarity is more important than ever. Whether you're redefining who you are, healing old wounds, or simply trying to get through a busy day, practices like grounding, breathwork, and meditation can be powerful tools to bring you back to center.Let's explore these practices together and discover how they can support your mind, body, and spirit.&nbsp; Grounding: Anchoring Yourself in the Present Grounding is all about connecting with the here and now. It’s a simple yet powerful way to reduce anxiety, calm your mind, and feel more present in your daily life. For many of us in Club LILLES, staying grounded can help us navigate moments of self-doubt, loneliness, or overwhelm.Simple Grounding Techniques to Try:<ul><li>Barefoot Walking: Step outside and feel the earth beneath your feet. Whether it's grass, sand, or soil, this direct connection with nature can instantly calm your nervous system.</li><li>The 5-4-3-2-1 Method: Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise brings you right into the moment.</li><li>Hold a Grounding Object: A smooth stone, a piece of jewelry, or any small object you can hold can serve as an anchor when you're feeling unsteady.</li></ul>Remember: Grounding helps remind you that you are here, you are safe, and you are enough.<figure id="figure-7ryopjwfifim4vpbkcg"><img id="7ryopjwfifim4vpbkcg" src="https://media.gettyimages.com/id/1496615471/photo/mixed-race-woman-relax-and-breathing-fresh-air-outdoor-at-sunset.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ilshhqDxmq7zH9oCSviv4Y--i-XGOqftSPguAcWrj04=" alt="Mixed race woman relax and breathing fresh air outdoor at sunset" title="Mixed race woman relax and breathing fresh air outdoor at sunset" 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/1496615471/photo/mixed-race-woman-relax-and-breathing-fresh-air-outdoor-at-sunset.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ilshhqDxmq7zH9oCSviv4Y--i-XGOqftSPguAcWrj04=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Breathwork: The Power of Your Breath Your breath is one of the most accessible tools you have for managing stress, anxiety, and even physical tension. The best part? It’s always with you.Breathwork is the practice of consciously changing your breathing pattern to influence your mental and emotional state. It's a way to hit the "reset" button whenever you feel overwhelmed or out of sync.A Quick Breathwork Exercise:<ul><li>Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat this cycle 4-5 times.</li><li>Alternate Nostril Breathing: Gently close one nostril with your thumb, inhale through the open nostril, then switch and exhale through the other nostril. This can help balance your mind and ease anxiety.</li></ul>A Thought: Every breath you take is a reminder that you’re alive, resilient, and capable of finding calm, no matter what life throws your way.<figure id="figure-wk8zj55z8fm4vpdyob"><img id="wk8zj55z8fm4vpdyob" src="https://media.gettyimages.com/id/2177243588/photo/calm-meditation-and-woman-in-bedroom-peace-and-relax-on-bed-spiritual-and-enlightenment-in.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=CNwf1gVJGFbKbiC3HgZOp0WrzcPlT-nu5zsRArg2TO8=" alt="Calm, meditation and woman in bedroom, peace and relax on bed, spiritual and enlightenment in house. Mindset, zen and emotional health with chakra, wellness and person in morning, breathing and home" title="Calm, meditation and woman in bedroom, peace and relax on bed, spiritual and enlightenment in house. Mindset, zen and emotional health with chakra, wellness and person in morning, breathing and home" 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/2177243588/photo/calm-meditation-and-woman-in-bedroom-peace-and-relax-on-bed-spiritual-and-enlightenment-in.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=CNwf1gVJGFbKbiC3HgZOp0WrzcPlT-nu5zsRArg2TO8=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> Meditation: Finding Stillness in the Chaos Meditation might sound intimidating, but at its core, it's just the practice of being still and noticing what's happening within you. For those of us in Club LILLES, meditation can be a beautiful way to cultivate self-awareness, compassion, and inner peace.Types of Meditation to Explore:<ul><li>Guided Meditations: Listen to a recorded meditation to help you focus. There are plenty available online — many designed specifically for LGBTQ+ communities.</li><li>Loving-Kindness Meditation: Silently repeat phrases like, “May I be happy. May I be safe. May I be loved,” and extend these wishes to others in your life.</li><li>Body Scan: Close your eyes and slowly scan your body from head to toe, noticing any areas of tension and gently releasing them.</li></ul>It’s Not About Perfection: Your mind will wander — that’s okay! Meditation is about gently bringing yourself back to the present, again and again.&nbsp; Why These Practices Matter In a fast-paced world, it’s easy to get lost in the chaos. Grounding, breathwork, and meditation are tools that can help you pause, reset, and reconnect with yourself. They don’t require hours of commitment or special skills — just a willingness to show up for yourself, even for a few minutes.When to Use These Tools:<ul><li>Feeling anxious? Try grounding.</li><li>Feeling overwhelmed? Take a few minutes for breathwork.</li><li>Feeling disconnected? Spend some time in meditation.</li></ul>These simple practices remind you that peace and clarity are always within reach. No matter what’s happening around you, you have the power to return to a place of calm and balance.You Deserve Moments of Peace You are worthy of calm, clarity, and self-care. Start with just a few minutes a day, and notice how these small moments of stillness can create big changes in your mindset and well-being.You’ve got this.<h2>Want to take these practices to the next level? Join us in our upcoming 12-Week Group Coaching program! Learn more by clicking <a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim">HERE!</a></h2><figure id="figure-5oadt4xokxm4vplig0"><iframe id="5oadt4xokxm4vplig0" 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" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://youtu.be/lKrqrFnoEEc?si=vXca4Hv5ga3WXbGC" data-corners="default" data-fullWidth="false"></iframe></figure>

Find Your Calm: The Benefits of Grounding, Breathwork, and Meditation

I’m pumped to share one of my FAVORITE client wins with you today! You might be wondering if I should give you a sneak peek of the “after” or wait for the big reveal when the documentary drops. Trust me — it’s going to be worth the wait!<figure id="figure-ifk4rk4db5m4ss54zf"><img id="ifk4rk4db5m4ss54zf" src="https://cdn.durable.co/covers/5rBM3agT0tYaqZhMrGBWf7LoEDDDkNUd3Ly23Qjg6Tptvd7jOv2a2bawrVQsz0X0.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 35%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="35%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/covers/5rBM3agT0tYaqZhMrGBWf7LoEDDDkNUd3Ly23Qjg6Tptvd7jOv2a2bawrVQsz0X0.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 35%;"></figure>Let me introduce you to Myra. When Myra came to me 8 months ago, she was ready to embrace her authentic self and build the confidence to show up fully — no matter what anyone else thought. She knew something had to change, and she was determined to let her true self shine through.Her journey was about more than just mindset. It was about her entire expression — her personal style, even her hair. Myra’s goal was simple yet powerful: to make her outside reflect who she was on the inside. And I was so honored to walk alongside her as her coach.<figure id="figure-e2hlqzldsom4ss6ggt"><img id="e2hlqzldsom4ss6ggt" src="https://cdn.durable.co/blocks/cd3yBLdh58lZBKb3GCpcvEbI9fvlLHxN01iiztbqfbaIi1UmXEBAXhAZYtlf5SfF.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 10%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="10%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/cd3yBLdh58lZBKb3GCpcvEbI9fvlLHxN01iiztbqfbaIi1UmXEBAXhAZYtlf5SfF.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 10%;"></figure>The Heavy Weight of Hiding Myra’s story really hit home for me. I remember those years of dressing and styling myself in ways that didn’t feel true, all to fit in or make others comfortable. Maybe you’ve felt that too — that pressure to hide parts of yourself, that urge to blend in even if it means sacrificing pieces of who you are.But here’s the thing: When you’re constantly masking who you are, you start to feel like a stranger in your own life. That disconnect doesn’t just linger — it seeps into every part of your being. Eventually, the mask you’re wearing becomes too heavy to bear.The Magic of Stepping Into Truth But Myra didn’t shy away from the work. She dug deep, explored who she truly was, and began aligning her outward expression with her inner truth. And now? Myra feels more like herself than ever before. The confidence, the light, the joy — it’s pure magic.This transformation isn’t just about hair or clothes; it’s about the freedom to be unapologetically YOU. Helping people step into their truth, own their confidence, and shed those suffocating masks is why I love what I do.You Don’t Have to Do This Alone If Myra’s story speaks to you, know that you don’t have to do this alone. One-on-one coaching and group coaching are amazing ways to step into your authenticity and build a life that feels like you. Whether you thrive with personalized support or love the power of community, I’ve got options to help you on your journey!I currently have an amazing deal on one on one coaching options AND we have a new group coaching program starting on January 6th! Check out the video below!<figure id="figure-6z8v0nq3zbm4ssgi66"><iframe id="6z8v0nq3zbm4ssgi66" 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=tRvSvAaHLAICZ69-" 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 that first step toward your own transformation? <a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim" data-mce-selected="inline-boundary">Learn More Here!</a>You deserve to feel like YOU — fully, authentically, and proudly. And I can’t wait to support you on that journey.Stay tuned for Myra’s big reveal. Trust me, it’s going to be AWESOME!

Stepping Into Authenticity: Myra’s Transformation Journey

Gratitude, support group hug and woman counseling for drug abuse and mental health problem. Empathy, psychology workshop and therapy session together in a circle for team building with care and help

Hugs. They’re one of the simplest forms of human connection, yet they hold the power to transform our mental, emotional, and physical well-being. You may have heard the saying that we need 12 hugs a day to thrive, but have you ever wondered why that number exists and what it could do for you?If you’re like many people, you might be getting far fewer hugs than that on a regular basis. But here’s the good news: even increasing the amount of physical connection you get by just a little can make a big difference. Let’s explore the science behind hugging, why 12 hugs matter, and how you can start incorporating more hugs into your daily life.<figure id="figure-mcwapehq4tm4ollo0j"><img id="mcwapehq4tm4ollo0j" src="https://media.gettyimages.com/id/1854558400/photo/love-to-pet.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tB2_lMmypVrv8oIuKM1oBQBbQASBajNxNBPXa95Ibb4=" alt="Love to pet." title="Love to pet." 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/1854558400/photo/love-to-pet.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tB2_lMmypVrv8oIuKM1oBQBbQASBajNxNBPXa95Ibb4=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>The Science Behind Hugging Hugging is more than just a nice gesture. It triggers a cascade of biological reactions that benefit your body and mind. When you hug someone, your brain releases oxytocin, often referred to as the "love hormone" or "bonding hormone." Oxytocin fosters feelings of trust, connection, and comfort.But oxytocin isn’t the only star of the show. Hugging also increases the levels of dopamine (the "feel-good" hormone) and serotonin (the "mood stabilizer"). These neurochemicals work together to improve your mood, reduce anxiety, and promote a sense of well-being.Additionally, hugging helps lower cortisol, the stress hormone. It’s a natural way to help your body relax and combat the effects of stress.<figure id="figure-rs0mrnz8hm4olp566"><img id="rs0mrnz8hm4olp566" src="https://media.gettyimages.com/id/1795133707/photo/pet-owner-stroking-his-old-cat-and-dog-together.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=9NdmupEN6B9uLuRsDPmB9y6Ddjt1fzpVN04sX7XpiLk=" alt="Pet owner stroking his old cat and dog together" title="Pet owner stroking his old cat and dog 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/1795133707/photo/pet-owner-stroking-his-old-cat-and-dog-together.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=9NdmupEN6B9uLuRsDPmB9y6Ddjt1fzpVN04sX7XpiLk=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Why 12 Hugs a Day? The idea of needing 12 hugs a day comes from family therapist Virginia Satir, who believed:<ul><li>4 hugs a day for survival.</li><li>8 hugs a day for maintenance.</li><li>12 hugs a day for growth.</li></ul>Why 12? While the number isn’t a hard scientific rule, it reflects the need for frequent, consistent physical connection to thrive emotionally and physically. Just like you need regular exercise to keep your body healthy, you need regular doses of physical affection to keep your emotional health strong.In our busy, often digital world, physical touch can become rare. But the more hugs you give and receive, the more your brain and body benefit.The Benefits of 12 Hugs a Day Here’s what happens when you prioritize physical connection:1. Reduced Stress and Anxiety: Hugs help lower cortisol levels and promote relaxation. Even just a 20-second hug can make a difference!2. Improved Mood: The dopamine and serotonin released during hugging help boost your mood and alleviate feelings of sadness or loneliness. 3. Stronger Immune System: Lower stress means a stronger immune system. Studies have shown that people who receive more hugs get sick less often.4. Lower Blood Pressure: Physical touch activates pressure receptors on your skin, signaling the brain to lower your heart rate and blood pressure. 5. Deeper Relationships: Hugs build trust and connection with loved ones, fostering stronger, healthier relationships. 6. Pain Relief: The endorphins released during hugs can act as a natural painkiller. 7. Better Sleep:&nbsp;Hugging helps you relax, making it easier to fall asleep and stay asleep. &nbsp;<figure id="figure-gi009tsylm4olxh7e"><img id="gi009tsylm4olxh7e" src="https://cdn.durable.co/blocks/2cGgCEq4H9RlSa6QJe74dYzqwrvZghMNQfjD9zHXhg7sROf5u5pVB1fqZX3PN5Iq.jpg" 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/2cGgCEq4H9RlSa6QJe74dYzqwrvZghMNQfjD9zHXhg7sROf5u5pVB1fqZX3PN5Iq.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>How to Get More Hugs Every Day Ready to bring more hugs into your life? Here are some practical tips:<ul><li>Hug Your Loved Ones: Start and end the day with a hug. Greet your partner, kids, or friends with a warm embrace.</li><li>Hug Your Pets: If you have a dog, cat, or another furry friend, giving them a cuddle can provide similar benefits.</li><li>Ask for Hugs: It’s okay to ask! Let people know you’re focusing on connection and would love a hug.</li><li>Join Supportive Communities: Attend community events, group gatherings, or clubs where physical connection and affection are part of the culture.</li><li>Practice Self-Hugs: When you need comfort and no one’s around, wrap your arms around yourself. Self-hugging can still trigger oxytocin release.</li><li>Give Virtual or Verbal Hugs: If in-person hugs aren’t possible, express affection through kind words, messages, or virtual connections.</li></ul>Final Thoughts In a world where stress, disconnection, and loneliness are all too common, hugging is a simple yet powerful remedy. It doesn’t cost anything, it doesn’t take much time, and its benefits are profound.You don’t have to hit 12 hugs immediately. Start by adding just one or two more hugs to your day and notice how it makes you feel. Connection, comfort, and healing are only a hug away.So, who are you going to hug today?Let’s build a world where we all thrive through connection. Share this post and spread the love — one hug at a time.&nbsp; &nbsp;<span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">&nbsp;

Why You Need 12 Hugs a Day (And How to Get Them)

Woman looking up into the sky and thinking about her future.

We’ve all had those moments when something small throws us off course. You spill your coffee, get stuck in traffic, or receive a vague text that leaves you feeling uneasy. These might seem like minor annoyances, but did you know they can actually disrupt your nervous system?Your nervous system is constantly working behind the scenes to keep you balanced. When it’s functioning well, you can respond to stress and then return to a calm, centered state. But when it’s out of balance—a state called nervous system dysregulation—even the smallest triggers can leave you feeling anxious, irritable, or shut down.In this blog post, we’ll explore what nervous system dysregulation feels like, common everyday triggers that can knock you off balance, and simple techniques to help you find your calm again. And if you’re ready to dive deeper, I’ll be sharing an upcoming group coaching opportunity at the end!<figure id="figure-xzkfvk8u4m4limall"><img id="xzkfvk8u4m4limall" src="https://media.gettyimages.com/id/1530904519/photo/young-sad-woman-lying-in-bed-late-at-night-trying-to-sleep-suffering-insomnia-girl-in-bed.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=d8q2js0mQZmcJlac4G7DhlOc5hO9azItCRXWEOEscgY=" alt="Young sad woman lying in bed late at night trying to sleep suffering insomnia. Girl in bed scared on nightmares looking worried and stressed. Sleeping disorder and insomnia" title="Young sad woman lying in bed late at night trying to sleep suffering insomnia. Girl in bed scared on nightmares looking worried and stressed. Sleeping disorder and insomnia" 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/1530904519/photo/young-sad-woman-lying-in-bed-late-at-night-trying-to-sleep-suffering-insomnia-girl-in-bed.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=d8q2js0mQZmcJlac4G7DhlOc5hO9azItCRXWEOEscgY=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>What Nervous System Dysregulation Feels Like When your nervous system is dysregulated, it can feel like your body and mind are stuck in overdrive or, conversely, like you’re shutting down completely. Here are some signs you might notice:Physical Symptoms: Chronic Fatigue: You’re tired all the time, even after a full night’s sleep. Muscle Tension: Tightness in your neck, shoulders, or jaw that won’t go away. Digestive Issues: Bloating, nausea, or an upset stomach. Heart Palpitations: Your heart races for no apparent reason. Sleep Disturbances: Trouble falling or staying asleep.Emotional Symptoms: Anxiety: Persistent worry or a sense of dread. Mood Swings: Irritability or sudden bursts of anger. Numbness: Feeling emotionally flat or disconnected. Overwhelm: Small tasks feel impossible to manage. Hypervigilance: Constantly on edge or scanning for danger. Cognitive Symptoms: Brain Fog: Difficulty concentrating or remembering things. Racing Thoughts: Your mind won’t stop spinning. Indecisiveness: Struggling to make even simple choices. Behavioral Symptoms: Avoidance: Steering clear of situations that feel stressful. Compulsive Behaviors: Overworking, overeating, or doomscrolling. Difficulty Relaxing: Feeling restless or guilty when you try to unwind.<figure id="figure-6ai879xulm4linv41"><img id="6ai879xulm4linv41" src="https://media.gettyimages.com/id/1333529915/photo/closeup-shot-of-coffee-spilt-over-a-laptop-on-a-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=-lqUO78fC6s4DPHdj70pM1lhp2wsjbZA05KiDLmbV70=" alt="Closeup shot of coffee spilt over a laptop on a table" title="Closeup shot of coffee spilt over a laptop on a table" 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/1333529915/photo/closeup-shot-of-coffee-spilt-over-a-laptop-on-a-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=-lqUO78fC6s4DPHdj70pM1lhp2wsjbZA05KiDLmbV70=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Everyday Triggers That Can Throw Off Your Nervous System It doesn’t take a major event to dysregulate your nervous system. Here are some common, everyday examples that might leave you feeling off balance:Running Late: The rush and anxiety of not being on time. Loud Noises: Sudden sounds like car horns or alarms. Stressful Emails or Texts: That vague work email or unexpected message. Spilling Something: The frustration of a small accident. Misplacing Items: The panic of not finding your keys or phone. Traffic Jams: The irritation of being stuck and helpless. Multi-Tasking: Trying to do too much at once. Social Media Scrolling: Comparing yourself or reading negative comments. Skipping Meals: Low blood sugar leading to irritability. Minor Miscommunications: A misunderstanding that triggers frustration. These may seem like "no big deal," but they add up and can keep your nervous system in a state of constant stress.<figure id="figure-0xmt2fc66hhm4lipgyp"><img id="0xmt2fc66hhm4lipgyp" src="https://media.gettyimages.com/id/1485165147/photo/young-mutli-ethnic-woman-practices-deep-belly-breathing-meditation-in-park.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=RMH_pdk6zsOzh4egrXXmr9bEohMxq1aBkkxmQ05wV44=" alt="Young mutli-ethnic woman practices deep belly breathing, meditation in park" title="Young mutli-ethnic woman practices deep belly breathing, meditation in park" 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/1485165147/photo/young-mutli-ethnic-woman-practices-deep-belly-breathing-meditation-in-park.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=RMH_pdk6zsOzh4egrXXmr9bEohMxq1aBkkxmQ05wV44=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Techniques to Calm Your Nervous System The good news? You can learn to regulate your nervous system. Here are a few simple techniques you can use whenever you feel off balance:Diaphragmatic Breathing: Place one hand on your belly and breathe deeply, allowing your belly to expand. This signals safety to your nervous system. 4-7-8 Breathing: Inhale for 4 counts, hold for 7, and exhale for 8. This helps slow your heart rate and reduce anxiety. Grounding Exercise (5-4-3-2-1): Identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This anchors you in the present moment. Cold Water Splash: Splash cold water on your face to quickly calm anxiety and stimulate your vagus nerve. Butterfly Hug: Cross your arms over your chest and gently tap your shoulders alternately to create a sense of safety and regulation. Progressive Muscle Relaxation: Tense and release each muscle group from your feet to your head to let go of stored tension. Incorporating these techniques into your day can help your nervous system return to a balanced state, allowing you to respond to life’s challenges with greater ease.<figure id="figure-iznsqu8gcnm4liqm40" class=""><iframe id="iznsqu8gcnm4liqm40" 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=B6JNo0c4_IitdI_I" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/lKrqrFnoEEc" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim">Ready to Dive Deeper? Join Our Upcoming Group Coaching Program!</a> If you’re ready to learn more about nervous system regulation and create lasting change, I’m excited to invite you to my 12-Week Group Coaching Program: Rise &amp; Reclaim starting January 6th.This program is designed to help you:<ul><li>Understand your nervous system and how it influences your life.</li><li>Learn practical techniques to calm and regulate your mind and body.</li><li>Build resilience, self-compassion, and healthy boundaries.</li><li>Connect with a supportive community of like-minded individuals on the same healing journey.</li></ul>Together, we’ll explore self-healing tools, personalized exercises, and group support to help you find balance and empowerment.Spots are limited, so if you’re ready to invest in your well-being, <a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim">click here to learn more and join us!</a>Let’s take this journey together. You deserve to feel calm, connected, and whole.&nbsp; I can’t wait to support you on your path to self-healing!

Feeling Out of Balance? Here's What Nervous System Dysregulation Feels Like and How to Find Calm

Young woman traveler relaxing and enjoying the tropical sea while traveling for summer vacation, Travel lifestyle concept

Have you ever felt like you’re wearing a mask, going through life playing a role that doesn’t quite fit? Maybe you’ve felt an inner pull to be more you but worry about what that might mean or how others will react. If this sounds familiar, you’re not alone.Living authentically means aligning your life with who you truly are, rather than who you think you’re supposed to be. It means embracing your values, honoring your desires, and allowing your unique self to shine. But how do you know if you’re ready to take that leap?<figure id="figure-0kcn46rnem4kej9do"><img id="0kcn46rnem4kej9do" src="https://media.gettyimages.com/id/2159350115/photo/welcome-merry-christmas-and-happy-new-year-in-2025-silhouette-man-jumping-from-2024-cliff-to.jpg?b=1&s=2048x2048&w=0&k=20&c=CHOzmePW1pabbirtsTFq6Z7miNIdFnMPkv3c_rFVN1s=" alt="Welcome merry Christmas and happy new year in 2025,Silhouette Man jumping from 2024 cliff to 2025 cliff with cloud sky and sunlight." title="Welcome merry Christmas and happy new year in 2025,Silhouette Man jumping from 2024 cliff to 2025 cliff with cloud sky and sunlight." 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"/></figure>Here are 5 signs you’re ready to step into your true self and live a life that feels deeply authentic and fulfilling.1. You’re Tired of Pretending If you often find yourself exhausted by the need to keep up appearances or maintain a persona that doesn’t feel real, this is a powerful sign you’re ready for change. Pretending to be someone you’re not drains your energy and limits your joy. When you live authentically, you reclaim that energy and use it to create a life that feels genuine. 2. You Feel a Deep Desire for Change Maybe you’re waking up with a sense that something’s missing, or perhaps you’re feeling restless in your current routine. That inner nudge is your true self calling you forward. A desire for change often signals that you’re ready to break free from old patterns and step into a more aligned and fulfilling way of living.3. You’re Craving Deeper Connections When you’re not living authentically, relationships can feel shallow or unsatisfying. You might find yourself surrounded by people who don’t truly see you. The desire for deeper, more meaningful connections is a sign you’re ready to show up as your true self—and to find people who embrace and celebrate the real you.4. You’re Ready to Release Limiting Beliefs Do you find yourself held back by thoughts like, “I’m not good enough,” or, “I’ll be judged if I’m truly myself”? These limiting beliefs keep you trapped in fear and prevent you from experiencing the freedom of authenticity. When you’re ready to challenge these beliefs, you’re ready to transform your life.5. You Want to Feel More at Peace Living out of alignment creates inner tension. You might experience anxiety, frustration, or a sense of being lost. When you’re ready to feel more at peace with yourself and your choices, it’s time to explore what it means to live authentically. Peace comes from being true to who you are.Ready to Take the Next Step? If any of these signs resonate with you, it’s your time to rise and reclaim your true self. But you don’t have to do it alone.I’m pumped to introduce <a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim">Rise &amp; Reclaim: Your Path to Wholeness</a>, a 12-week transformative group coaching program designed to guide you through breaking free from limiting beliefs, reconnecting with your authentic self, and stepping confidently into a life filled with self-love and empowerment.In a warm, supportive community, we’ll explore self-healing practices, practical tools, and guided activities that nurture your mind, body, and soul. Together, we’ll release what no longer serves you, build resilience, and create a life that feels genuinely yours.<figure id="figure-5y58zpoouim4kei0iw"><iframe id="5y58zpoouim4kei0iw" 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=g6IqsyL4m1XWfaxa" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/lKrqrFnoEEc" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>Mark your calendar: January 6th to March 28th, 2025.If you’re ready to say goodbye to pretending, to honor your desire for change, and to experience the freedom of living authentically, I’d love for you to join us.Let’s make this your season of transformation.<a data-mce-href="https://jaimecoaches.com/riseandreclaim" href="https://jaimecoaches.com/riseandreclaim">[Click here to learn more about Rise &amp; Reclaim and secure your spot!]</a>

What Does It Mean to Live Authentically? 5 Signs You’re Ready to Step Into Your True Self

Imagine waking up one day, flipping through a newspaper, and reading your own obituary. Not only that, but the headline paints you as a villain—a merchant of death. That’s what happened to Alfred Nobel in 1888 when a French newspaper mistakenly published his obituary after his brother's passing. Instead of being remembered as an inventor or a visionary, he was condemned as someone who profited from destruction.<figure id="figure-joctgpz15m4iu6y76"><img id="joctgpz15m4iu6y76" src="https://cdn.durable.co/blocks/21RGfYCuONXo6u7cBKXi8ckpq0Beum6tw344g5zk2SGH8VxqbVrMRHPbBcssQTLl.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined% 70%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined%" data-positiony="70%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/21RGfYCuONXo6u7cBKXi8ckpq0Beum6tw344g5zk2SGH8VxqbVrMRHPbBcssQTLl.jpg" data-mce-style="aspect-ratio: 16/9; object-position: undefined% 70%;"></figure>Let’s pause for a second here. How would you feel if you read something similar about yourself? If the world’s perception of you was vastly different from how you saw yourself—or hoped to be remembered?Alfred Nobel didn’t stay stuck in the shock or shame of that moment. Instead, he asked a powerful question: “What legacy do I truly want to leave behind?” And then he took action. He rewrote his story by using his wealth to establish the Nobel Prizes, including the Nobel Peace Prize, awarded to those who promote peace and better the world.It’s a remarkable tale of transformation, not just for Nobel, but for all of us who feel stuck in a narrative we didn’t intend to write.&nbsp; What Story Are You Writing Right Now? We often get swept up in routines, beliefs, or patterns of behavior, rarely stopping to ask if we’re creating the life we truly want. But what if you paused and took an honest look at your own life’s “headline”? What does it say right now?Is it the story of someone who:<ul><li>Feels trapped by old habits or fears?</li><li>Longs to make a difference but doesn’t know how to start?</li><li>Wants to heal, grow, or take a bold step forward?</li></ul>If your current headline isn’t one that fills you with pride or purpose, don’t worry—you hold the pen. Like Alfred Nobel, you have the power to change the story you’re writing.&nbsp; Reflect and Reframe Here are some coaching prompts to help you reflect on your own legacy and direction:<ol><li>If your life were summed up in a headline today, what would it say?</li><li>What headline would you want it to say?</li><li>What’s one small action you can take this week to move closer to that vision?</li></ol> Nobel’s transformation didn’t happen overnight. But his willingness to reflect, reframe, and take inspired action changed his story—and the world. You can do the same.&nbsp; Your Legacy Begins Now Every thought you nurture, every action you take, and every choice you make adds a new line to your story. You’re not locked into the past. You’re not stuck with the narrative someone else wrote for you.You have the power to shift your mindset, take empowered steps, and create a life that aligns with who you want to be. Whether it’s through small acts of kindness, pursuing a dream you’ve put off, or simply believing in your own worth—your legacy is being crafted right now.So, what headline will you write today?&nbsp; If you’re ready to start rewriting your story, <a data-mce-href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching" href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching">I’m here to help</a>. Let’s explore what’s possible, together. <a data-mce-href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching" href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching">Click here to learn more!</a>

Jaime Coaches

Mindset & Empowerment Blog

Find Your Calm: The Benefits of Grounding, Breathwork, an...

Stepping Into Authenticity: Myra’s Transformation Journey

Why You Need 12 Hugs a Day (And How to Get Them)

Feeling Out of Balance? Here's What Nervous System Dysreg...

What Does It Mean to Live Authentically? 5 Signs You’re R...

The Power of Changing Your Story