Magazine - Alma Ropana

FEBRUARY 2025

EXPOSES COMMON MISTAKES That Sabotage Relationships

TRANSFORMING LIMITING BELIEFS: How to Break Free and Embrace Your True Potential

CHECK OUT FEBRUARY HOROSCOPE!

INSIDE 05 Transforming Limiting Belief 09 Exposes Common Mistakes That Sabotage Relationships 11 Healing Intergenerational Trauma 16 Speak Up, Stand Out 21 The Power of Trauma-Informed Yoga 27 Importance of Filing Your Income Taxes 30 Declutter Your Mind and Space 34 The Art of Living Aligned 36 Horoscope

787.404.4355 | nancyriverabusiness@gmail.com www.nancyrivera.com

Editor's Message Nancy Rivera Holistic Psychologist. Educator. Coach. Yoga Teacher. Motivator & Speaker. Business & Wellness Consultant. Author & Editor. Producer & Host of the Podcast Today’s Talk.

Dear Readers, I am beyond excited to welcome you to the very first issue of Alma Ropana!

This magazine is a heartfelt extension of my passion for holistic wellness, spirituality, mindful living, and personal transformation. It is a space where we can come together as a community to explore, learn, and grow in alignment with our highest selves.

At Alma Ropana, our mission is to inspire, uplift, and empower through insightful articles, thought-provoking interviews, and valuable tools for a balanced, conscious life. Each issue will feature contributions from incredible guest authors who bring their wisdom and experiences to share with you. Whether you are seeking guidance in holistic psychology, self-care, boho lifestyle inspirations, or personal empowerment, you will find something here that speaks to your soul.

This magazine is more than just a collection of articles; it is a movement. A movement towards healing, self-discovery, and embracing the beauty of living authentically. I invite you to immerse yourself in these pages, reflect on the wisdom within, and engage with us in this journey of transformation.

Thank you for being part of this new adventure. I look forward to growing and evolving with you through each edition.

With love and light,

Nancy Rivera Editor-in-Chief, Alma Ropana

"Awaken your soul, indulge your senses, and dance with the rhythm of life—because you were never meant to live quietly."

—Nancy Rivera

Kathryn Askew Root Cause Therapist & Coachsultant Founder of Healing Hearts, Healing Minds

Transforming Limiting Beliefs: How to Break Free and Embrace Your True Potential In our fast-paced world, stepping into your authentic self has become more important than ever—not just for external success but for inner peace and fulfillment. Yet, many of us face invisible barriers holding us back. These obstacles aren’t a lack of skills or knowledge but deeply rooted subconscious beliefs that trigger survival responses and keep us stuck.

These beliefs, formed early in life, influence how we navigate challenges and opportunities. They shape the inner dialogue we carry about our worth, our capabilities, and how the world perceives us.

But here’s the empowering truth: with awareness and the right tools, these limiting beliefs can be reframed and transformed, allowing you to step into your fullest potential.

My name’s Kathryn, and as a Root Cause Therapist, Trauma-informed Coachsultant and mum of 3 grown up sons, I’m passionate about helping women between the ages of 2055 who are anxious, burnt-out people pleasers to feel calm and in control, and confident to set boundaries in the important relationships in their lives.

Working with both the conscious and subconscious mind, I help clients identify and release the trapped emotions which are keeping them stuck in unhelpful patterns of behavior.

Understanding Subconscious Beliefs and Survival Responses Imagine your subconscious mind as the unseen part of an iceberg, quietly steering your actions. Much of what we think, feel and do is shaped by beliefs and emotional responses formed early in life—often before the age of seven often without your conscious awareness.

When your subconscious perceives something as a threat (even non-physical, like potential judgment or failure), it activates one of four survival (or “trauma”) responses: Fight – This survival response can look like irritability or anger, or reacting to something with aggression Flight – This response can show up as avoiding tasks, feeling anxious and fearful (maybe even to the point of panic), chronic worry, or perfectionism.

Freeze – When you respond with “Freeze” you may feel stuck, overwhelmed, or paralyzed, unable to take any action despite wanting change. This can also show up as dissociation, depression, or feelings of shame.

Fawn – The “Fawn” response often shows up as people-pleasing or avoiding conflict in an attempt to gain approval or avoid rejection. You may prioritize the needs of others above your own and have difficulty saying “no” and setting boundaries.

These responses, while protective in nature, can keep you from pursuing what truly matters when they are triggered unnecessarily.

I often tell my clients to think of it like an outdated hard drive – it was useful at the time, but now no longer serves your purpose.

A Journey of Transformation: From Fear to Freedom

Through Root Cause Therapy, Sarah discovered her hesitation stemmed from a teenage memory of seeing her cousin performing much better than she felt she could and the jealousy that she had about that at the time.

Her subconscious had created a belief that it wasn’t worth pursuing success at something if others had more skill than her, triggering a freeze response whenever she thought of trying to pursue something more challenging.

By processing the emotions tied to this memory and reframing her belief, Sarah reclaimed her confidence, and recognized that she still wanted to strive for success, even if she couldn’t be “the best”.

By our next session, Sarah had taken a massive step on her journey and had applied for a training course in a career that she had long wanted to pursue and for which she had a huge passion.

Let’s take the example of “Sarah,”.

Recognizing and Challenging Your Beliefs Sarah was a young woman who came to me wanting to work on several patterns of behavior that she had noticed in herself.

One of these was hesitation in trying to further herself in her career.

Using kinesiology in “The Sway Test”, we tested what beliefs were showing up in her subconscious, and pinpointed “I fear success”.

Breaking free from limiting beliefs starts with awareness. Here’s how to begin: Tune Into Your Reactions – Notice if you feel defensive, avoidant, stuck, or overly accommodating in situations that challenge you.

Identify Triggers – Reflect on what makes you uncomfortable. Is there a specific fear or memory behind it?

Question the Belief – Ask yourself, “Where did this belief come from? Is it serving me, or is it holding me back?”

Journal for Insight – Use prompts like, “If I weren’t afraid, I would…” or “The belief stopping me is…” to uncover hidden truths.

Reframing Survival Responses The primary job of our subconscious mind and nervous system is to keep us safe, and it does this by triggering survival responses in our bodies.

Once you identify your default survival responses, you can begin to reframe them: • Fight – Instead of reacting with anger when a teenager doesn’t follow the household rules, reframe your response as “I’m feeling frustrated because I care about you and want what’s best for you. Let’s figure out a solution that works for both of us.”

"Your limiting beliefs are just stories you've been told or have told yourself—rewrite them, and you'll rewrite your future."

Flight – Shift from “I must be perfect” to “Progress matters more than perfection.

Freeze – Reframe “I don’t know where to start” into “Starting small is still progress.”

Fawn – Transform “I need to please everyone” into “I attract the people who resonate with my truth.”

How Root Cause Therapy Helps Root Cause Therapy addresses limiting beliefs at their source. By diving into the subconscious, you can uncover the experiences and emotions that shaped your responses, process them in a safe space, and replace outdated patterns with empowering beliefs.

Clients often discover that the barriers they face today stem from moments where they felt unsafe, unheard, or unworthy in their past. By healing these moments, they create space for growth, confidence, and authentic selfexpression.

We are often aware of certain triggers that we experience and patterns that we can’t seem to shake – for example, we may know that we lack confidence speaking in front of people, or recognize that we have a tendency to say “yes” when we want to say “no” – but there are also so many things that we are not aware of consciously.

This is why I always start client sessions with “The Sway Test”.Using kinesiology, we communicate directly with the subconscious mind to find out EXACTLY which unhelpful (or limiting) beliefs are being stored – there are often some surprises there!

After doing the sway test and seeing which beliefs came up for her, a client I worked with felt that she resonated with most of them, but one really stood out for her as a belief she didn’t feel that she had – “I fear being alone”.

I explained to her that she may not feel or think those exact words, but that this belief can show up in her life as patterns of behaviour. For example, she may jump from relationship to relationship because she would rather be with anyone than be alone, or stay in a toxic relationship because she would rather that than be alone.

At that point, you could see an “aha” moment come over her face as she said, “Oh yeah – I do that!”

Embrace the Journey of Growth Change isn’t about perfection—it’s about progress. Small, consistent steps can rewrite your narrative and bring you closer to the person you aspire to be. Whether it’s speaking your truth, pursuing a passion, or building healthier relationships, your journey begins with recognizing your worth.

As both a Root Cause Therapist and Coachsultant I can support you at both the conscious and subconscious levels to heal, grow, and ultimately thrive.

Having moved past many of my own limiting beliefs, and constantly working on myself and upskilling, I offer a blend of empathy, knowledge, and experience, and deliver my sessions with an easy-going, friendly approach so you will always feel comfortable.

Take the first step today, and watch how the world opens up in ways you never imagined.

You are worthy. You are capable. You are enough.

The world needs your voice, your light, and your unique gifts. By letting go of limiting beliefs and survival patterns, you can step into a life where you’re not just surviving but thriving.

Remember, your growth isn’t just for you—it’s a ripple effect that inspires and empowers those around you.

I would love to help you identify and heal from the beliefs that are holding you back from being your very best self.

Kathryn Askew Website: https://healingheartshealingm inds.com.au/ Free Ebook “From Stuck to Unstoppable": bit.ly/Stuck2Unstoppable

Rod Jeter, Couples Coach, Exposes Common Mistakes That Sabotage Relationships & How His YBAngry Couples Game App Can Help Rod Jeter, MS Couples Coach | Best Selling Author | TEDx Speaker | Content Creator

Relationships are not easy and statistics confirm the struggle many couples face in keeping their marriage or partnership intact since the current U.S. divorce rate is almost 42% for first marriages and even higher for second marriages. Faced with these realities, many couples turn to marriage counseling for help, but even traditional therapy doesn’t guarantee success, and almost 25% of the couples who seek help still end up separating or divorcing.

Rod Jeter understands the challenges marriages face all too well. He is now a Couples Coach, but he and his wife were once kicked out of marriage counseling after a few sessions because, as he admits, he was being stubborn. However, the experience motivated him to find a better way to help couples resolve their relationship problems without arguing, see results faster, and stay together. As a result, he developed the YBAngry Couples Game, a gamified system now available as an app that guides partners through exercises that encourage active listening and empathy so issues are resolved in minutes instead of months, years, or maybe never."

It's coupled coaching with instant results since it creates a safe space where both partners or players, can talk about issues while providing a structure that forces them to hear each other instead of letting arguments escalate," Jeter explains. "When they play the game, they both feel better because they both feel heard and that’s when resolution happens."

Jeter emphasizes that couples must follow a few essential ground rules for the YBAngry Couples Game App to be effective, “The most important part of the solution is honesty and both partners must want to be in the relationship,” he says. "One of the partners must also be the 'subject of the issue,' meaning they can directly fix or resolve the problem. Finally, both players must have a mutual interest, without selfish intent, toward resolution." He has the following three guidelines to help couples resolve issues without arguing.

Don’t try to resolve a disagreement in the heat of the moment. One of the biggest mistakes couples make is trying to solve problems while emotions are running high. Anger clouds judgment and partners tend to become defensive and lash out, which only worsens the situation. Jeter explains, "The ' issue' is the problem, not your partner. When it's you and your partner on the same team, working against the problem, (delete - there's no need to be defensive) your partner. So your partner can actually hear you.”

To effectively resolve a relationship issue, it's important that both partners agree to address it together. One partner cannot solve the problem alone—both must be invested in finding a solution for the relationship to succeed. Jeter says that playing the game helps guide couples through the process of getting what they need from their spouse without arguing, "It reduces defensiveness and makes the conversation feel less confrontational. There's such a difference between saying, 'We need to talk,' versus 'We should play the game.' By the end of the interaction, both partners will feel relieved and positive, no matter how difficult the issue may have been.”

Be specific and focus on one detail at a time. Another common mistake couples make is overwhelming their partner by bringing up multiple issues at once. Tackling too many problems in one conversation can make the discussion feel chaotic and cause frustration for both parties. Jeter advises couples to zero in on one issue at a time. "When you focus on one specific issue, you create a manageable conversation. This increases the chances of resolution because both parties can stay on track," he says. The game approach is designed to help guide couples through this process by providing prompts that keep the conversation focused. Rather than rehashing a laundry list of complaints, the app encourages users to be specific and address one issue at a time."

Available for free download at the Apple App Store and Google Play Store with paid options for added features, the YBAngry Couples Game app offers an affordable solution to marriage counseling that allows couples access to get help whenever they need it, without the constraints of weekly sessions. Through interactive, the app has a structured approach that helps couples work through disagreements when they’re emotionally ready, rather than in the heat of the moment and allows them to schedule times for important discussions to avoid arguments at the wrong time.

Rod Jeter is a TEDx Speaker and Couples Coach who has revolutionized relationship conflict resolution with his game approach, designed to help couples settle disagreements quickly. He is the author of the Amazon bestseller YBAngry: How to Settle Any Disagreement with the One You Love in Just Minutes and the inventor of the YBAngry Couples Game and App. With its 95% success rate in resolving issues, the app provides a viable alternative for couples who want to avoid the emotional and financial burden of divorce and restore harmony to their relationship but may not have the time or resources for traditional counseling.

Rod Jeter, MS https://ybangry.com/

https://www.youtube.com/@ YBAngry

Healing Intergenerational Trauma

Puja Shah Master Practitioner Energy Medicine

Breaking the Chains of Intergenerational Trauma Through Energy Medicine In recent years, the term intergenerational trauma has gained prominence as individuals and families begin to recognize the deeper, often unseen factors influencing their physical, emotional, and spiritual well-being. As energy medicine practitioners, we have witnessed firsthand the profound impact of clearing trauma—especially the kind passed down through generations. This process not only liberates individuals but also creates a ripple effect that frees their entire lineage.

Trauma and Its Generational Blueprint Intergenerational trauma refers to the unconscious transmission of stress, emotional pain, and unresolved experiences from one generation to the next. Our ancestors faced challenges and stressors vastly different from those we experience today. They often lacked the awareness or tools to process these experiences fully. As a result, the unhealed fragments of their trauma became part of the legacy they passed down to their children— and eventually to us.

This isn’t about blame. It’s about awareness. Today, we have the knowledge and resources to break these cycles. By becoming conscious of the patterns within our families and choosing to address them, we can rewrite the narrative for ourselves and future generations.

Patterns in Families: More Than Coincidence How often have you heard someone say, “It runs in the family” This phrase is commonly used for illnesses, habits, financial struggles, and even relationship issues. But what if these recurring patterns aren’t just genetic predispositions or mere coincidence? What if they’re echoes of unresolved energy, beliefs, and emotions embedded in our lineage?

We have encountered families with shared patterns that go far beyond genetics: Health Issues: Chronic diseases such as diabetes, autoimmune disorders, or even injuries occurring at the same age or under similar circumstances.

Emotional Patterns: Generations plagued by anxiety, depression, or emotional suppression.

Financial Struggles: Repeated cycles of poverty, debt, or financial instability.

Relationship Challenges: Marital discord, divorce, or repeated patterns of unhealthy relationships.

For example, I’ve worked with families where every child experienced some sort of bone injury at the same age. Upon testing, I found that there was a trauma in the family where the great-grandpa fell off of the stairs and died. This trauma went down the family lineage affecting everyone in some shape or form. The way we found that trauma is through self-muscle testing.

Another example where financial ruin struck like clockwork in each generation, was when self-muscle testing found that the grandpa from the 3rd generation had a huge trauma around the family business. These patterns leave people feeling as though they are trapped by fate when, in reality, they are manifestations of unresolved intergenerational trauma.

Not everything that happens to us is generational trauma. There could be something that could be contributing to our own life experiences, so the key here is to find out the source of trauma with the help of selfmuscle testing and address it by first revealing it, identifying the impact it has, and then showing the body where it is so that it can clear at a cellular level. That's what we do with BHS treatments.

Differentiating Trauma from Circumstance One of the most frequent questions I encounter is how to tell the difference between true intergenerational trauma and isolated events or circumstances. At Best Healing Solutions we are experts in self-muscle testing and we are able to test and tell the difference between an incident and a pattern. Here are some clues: Repetition Across Generations: If a specific issue appears repeatedly in your family tree, it may be a sign of intergenerational trauma.

Emotional Weight: Patterns often carry an emotional charge or a sense of inevitability, as if they’re ingrained in your identity.

Persistent Energy: Unlike circumstantial events that naturally fade, trauma-based patterns feel unshakable without conscious intervention.

Examples It can sometimes be tricky to figure out if something is just a random event or part of a deeper intergenerational trauma. That is why we self-muscle test to find out the truth of the matter.

Let’s break it down with easy-to-understand examples: 1. Repetition Across Generations: If your grandfather lost his business at a young age, your father struggled financially despite his hard work, and now you find yourself in constant debt despite earning well, this could indicate a generational pattern of financial instability.

On the other hand, if your financial struggles are due to a single bad investment, that’s likely just a circumstantial event.

2. Emotional Weight Example: Suppose your family has always believed, “We don’t deserve wealth,” or “Our family has bad luck in relationships,” and you feel that same heavy belief impacting your decisions or self-worth. This emotional charge points to a deeper pattern rooted in intergenerational trauma.

Conversely, if you had one rough breakup and now feel hesitant to date, that’s likely a personal experience rather than a family-wide emotional pattern.

3. Persistent Energy: If every woman in your family has experienced significant struggles in marriage—similar fights, betrayals, or even divorces—it might feel like there’s an unavoidable “curse” hanging over relationships. This persistent energy suggests an unresolved trauma passed down through generations.

But if you’ve faced a tough marriage because of specific choices or circumstances unique to your situation, it’s likely unrelated to intergenerational trauma.

By recognizing these patterns and understanding their roots, we can distinguish between what’s inherited and what’s personal, empowering us to heal and move forward.

This shift in perspective is powerful—it allows you to see beyond the surface struggles and understand the deeper patterns that have held your family captive for generations.

Remember, if something happens once, it’s an event. If it happens repeatedly, it’s a pattern.

Patterns are almost always tied to unprocessed emotions, unresolved beliefs, and lingering energetic imprints. Awareness of these patterns is crucial, but true transformation happens when we take the next step: clearing them at their root.

In my practice, I use scans developed by Best Healing Solutions to uncover these patterns, beliefs, and energetic blocks. Trauma doesn’t just reside in the mind—it’s deeply embedded in your DNA, cellular memory, and even specific organs, glands, and tissues.

Clearing the Trauma: The Role of Best Healing Solutions & Energy Medicine

For example, grief often resides in the lungs, fear in the kidneys, and anger in the liver. By identifying the emotions, beliefs, and intentions that are blocking your healing, we can address these traumas directly.

Awareness is the first step in healing. When you recognize that your challenges might not solely belong to you but are tied to your lineage, you open the door to compassion and a willingness to heal.

Once the blocks are identified, the clearing process becomes easy. Using the Miasm Scan & BHS, I release the deep-seated subconscious beliefs and energy patterns that keep these

traumas locked in place. It’s like hitting a reset button on your body and energy field, allowing for a free flow of vitality and balance.

At BHS we self-muscle test to find out what trauma is the priority for someone and which ones we need to work on first. Because we might have been through a lot of trauma in our lifetime, that doesn't mean that all of them need to be found in one “go”. We just need to test and see which is the most pressing one deal with that first and get things moving.

This process not only transforms the individual but also creates a ripple effect through your lineage. By addressing inherited trauma and breaking these patterns, you free future generations from the unconscious inheritance of pain, disease, and limiting beliefs. Healing at this level fosters lasting change, restoring harmony and paving the way for a new legacy of health and wholeness.

Healing begins with awareness, but it’s completed through action—through the willingness to release what no longer serves you and embrace the freedom of a clear and vibrant energy field.

Steps You Can Take from Here The first step toward healing intergenerational trauma is awareness. Recognizing that the challenges you face might not solely be your own, but are tied to your family’s history, opens the door to compassion and healing. When we become aware of these patterns, we empower ourselves to break free from them and create a new path forward. It's important to approach this awareness with gratitude. While it’s easy to feel resentment toward past generations for the trauma they unknowingly passed on, they did the best they could with the knowledge and resources available to them. By acknowledging their struggles, we not only honor their journey but also pave the way for our own healing and growth.

Healing is not just about letting go of the past; it's about transforming the legacy we pass down. In my practice, I use specialized scans developed by Best Healing Solutions to identify the root causes of trauma at the cellular level. These energetic scans help uncover the emotional and energetic imprints left by past generations. Once identified, the body can clear these imprints from your energy field, removing deep-seated subconscious beliefs from organs, glands, and tissues. This process doesn’t just heal the individual; it has a ripple effect, breaking the chain of inherited pain, disease, and limiting beliefs for future generations.

Healing is a journey that requires conscious effort, but with the right support, you can reclaim your power and rewrite your story. If you’re ready to begin this transformative process, I invite you to book a free 15-minute call or reach out to me at puja@besthealingsolutions.com. Together, we can clear the blocks holding you back and create a brighter future for you and your family.

Puja Shah Free 15 min Call: calendly.com/puja-l3s/15minute-strategy-session Website: www.meetpuja.com

"Healing is not just about fixing what is broken; it’s about reconnecting with your energy, aligning your mind, body, and spirit, and allowing your soul to shine."

— Unknown

Speak Up, Stand Out | How to Build Unshakeable Confidence and Amplify Your Voice

Alex Dumas Keynote Speaker | Bestselling Author | Global Movement Leader

In a world where many struggle silently with feelings of invisibility and inadequacy, Alex Dumas' story offers a compelling roadmap from isolation to impact. His journey from a young boy who couldn't find himself in a family photo to becoming a transformational speaker and coach demonstrates how our deepest wounds can become our greatest gifts.

What would happen if you repeated one word a thousand times?

Growing up in Brentwood, NY as the youngest of 4 Haitian immigrants, the word I chose to repeat was invisible.

My family, neighborhood friends, and classmates couldn’t see it.

It wasn’t their fault, I was a master of disguise.

If you had seen me back then, you would have likely thought “He’s funny. He’s witty. He’s like a mini Denzel Washington!”

That’s all (mostly) true. I was popular. I was athletic. I was the class clown.

But if you were to look a little closer and pay attention then you would have noticed a few things that were out of sorts.

You would have seen an extremely insecure kid.

You would have seen someone who thought he was inadequate.

You would have seen someone who believed they were invisible.

Let me take you back to 1989 when I was in first grade.

My parents were amazing and loved me, however, they passed down a belief you might be familiar with.

Children are meant to be seen, not to be… HEARD!

This feeling of being an outsider flushed throughout my body. That feeling turned to anger.

quiet.

How could they not have seen it?

Why didn’t anyone think to take another picture?

Why didn’t I ask them to take a new one and include me?

I didn’t want to wear a suit to picture day and protested

From that moment on, I was never the same.

I rationalized that my voice didn’t matter.

The picture you're looking at is where I learned to stay

but that was swiftly squashed at my parents’ insistence.

I learned that my opinion wasn’t important and I had to obey to get approval.

Through these tiny brown eyes, I stopped seeing myself. I became invisible when I saw this family portrait around that same age.

Who am I to ask for what I want?

Shouldn’t I just be happy with what I have?

I conjured a truth of non-existence when the fact of the matter was this: I wasn’t born when that family portrait was taken. The fact is that I never bothered to ask about the picture. If I had, I’m sure my parents would have arranged for us to take an updated photo. But my confidence was shaken. Asking for what I wanted terrified me. It was easier to hold it inside and let my anger fester and rot.

It was easier to isolate myself. What would have been the point of asking, I don’t even exist. Children are meant to be seen, not to be heard.

Knowing that I had this negative self-image, would you say I say that I was less likely or more likely to be confident and productive?

Would you say that I didn’t have a backbone?

Would you say that I didn’t have an identity?

What about you?

Where in your life have you felt ignored?

Inadequate?

Invisible?

Let me tell you what a lack of self-worth creates within.

It creates an insecurity to let people see the real you so you keep people at arm’s length. You deflect with humor or outright avoid any meaningful connection.

I saw my mother, father, older sister, and older brothers but something important was missing.

In a panic, I searched around the frame. I checked behind it. I even tried to see if I was possibly in my mom's belly.

My stomach tightened and my heart sank as I was nowhere to be found.

I made up my mind at that moment.

I'm not here.

I don't exist.

I don't belong anywhere.

Have you ever felt that you didn't belong?

I believed that I wasn’t part of the family.

It creates a filter for how you see the world so that you’re only looking at what’s wrong with yourself while putting others on a pedestal.

It forces you to perform. To smile when you’re on the verge of tears. It keeps you consumed in a costume.

It makes you think maybe I would be better off dead, no one would miss me anyway. I don’t exist.

Despite spending years building walls instead of bridges, I stayed alive and found a way to thrive.

Spoiler alert!

How did this happen?

One person changed my life and I owe them all of the credit.

Had I known that perhaps I would have said something smoother in her DM than “waddup nice pics”.

I’m living proof that one person can change your whole life and thanks to my wife, Sarah, I was reborn and began to stop thinking of myself as a loser.

Years passed as we grew our family and our careers yet something continued to blaze inside.

The calling to speak and share my message tugged on my heart.

There have been many starts and stops on my entrepreneurial journey and within it, I started to see something that was always present.

If you recognize the person in that photo, there’s a good chance you need a few Motrin and an afternoon nap. All jokes aside, my life did change as a result of MySpace (Thanks Tom).

If you had seen me in December 2005, you were likely to think: “Wow, Alex is doing great. He has a job. He has a car.

He’s on his way to graduating college in a few months.

What an outstanding young man… Denzel must be jealous!”

What you would have missed was a young man who was lost.

He was going through the motions merely existing and not fully living. You would have seen a young man dependent on drugs and pornography.

You would have noticed his harsh judgments of himself and others. Maybe you would have even picked up on his suicidal ideations.

It’s okay if you missed it, remember that whole master of disguise thing?

It was in this season of life when I was searching for a purpose.

Something. Anything. Someone. Anyone.

Matthew 7:7 says “Ask, and ye shall receive”.

When I saw this picture, I had no idea how much I would be blessed to receive.

I started noticing recurring patterns which created a formula for success.

I knew that if I didn’t share with others how to W.I.N., then I would be silencing myself again just as little Alex did.

I would be robbing others of a chance to find their voice and there was no way I could permit that.

The first step in my transformation and what I teach my coaching clients is anchoring our Worth.

The value we have for ourselves. Our identity.

Recognizing yourself and unique gifts can bolster your confidence.

Proverbs 18:21 states “Death and life are in the power of the tongue”.

As a child, I spoke death as I lacked the guidance and understanding that my words matter.

Our words create our worlds, at the very least, our perceptions of the world.

Wouldn’t it make sense to speak positively rather than obsess about our deficiencies?

Would it be more effective to embrace the ‘good’ rather than the ‘bad’?

This leads to step two: Intention.

Have you ever been intensely focused and driven to complete a task?

Maybe you played sports and had a shot to win a championship?

Maybe you were locked in for a promotion at work?

When we set a powerful intention for what we want, we find purpose.

In my case, I’ve found several crusades to anchor to as a leader from creating events that have supported several nonprofit organizations to co-founding an affinity space for coaches of color to build their businesses and elevate their voices.

When we get committed, all distractions and excuses seem to disappear. Our intentions allow us to enroll others into our big idea and big vision. That sets up the third and final step which is our Network. Help me finish this statement, birds of a feather.

When I was abusing drugs and alcohol, take a wild guess at what the people around me were doing.

Who is in your inner circle?

Are the people you’re with nurturing and supporting you?

Are they challenging you to be great?

Are they pacifying and enabling your destructive habits?

Are they speaking life and encouragement into you or are they consumed with negative, surfacelevel conversations?

These three steps are simple but not easy to embody, here are some ideas on applying them to your daily life: Worth This is going to sound very corny but trust me and try this exercise.

I’m encouraging you to write down every negative statement you say to yourself.

The ones that cut you the deepest.

The secret repeated judgments you would never say aloud to anyone else.

This will be highly uncomfortable but after you have listed them, you will have the opportunity to rewrite the complete opposite of that statement.

This goes beyond just an “affirmation”, it’s not ‘toxic positivity’ and just wishing it away.

This is deeper inner work as you are creating a declaration of your authentic self.

This is your shot to speak up for yourself and declare who you are.

The most powerful words in the world are “I Am” and whatever statement comes after that will either be effective or ineffective for the life you want to live.

If you are a champion, then say that.

If you are the best parent/spouse/partner/guardian/pet owner etc. then it’s YOUR responsibility to claim that as true, otherwise, you permit others to determine what you’re worth.

Spoiler alert, they can’t appraise what is priceless.

Intention After completing that exercise, your next challenge is to find a worthwhile cause.

In my experience, when I’ve taken actions that have only benefitted me, the satisfaction was shortlived. My life used to feel as if I were a New Year’s resolution every day.

I would feel ashamed that I said I was going to start or stop a habit.

I would be gung-ho and ready to take on this new ‘thing’ but quit before I gave myself an honest shot.

How about you?

In Jan. 2022, I was a co-creator for an event that has expanded to several countries since then. The original purpose was to leverage that singular event to cover the cost of a 6-month group coaching cohort.

Rather than pay the coach their fee, it was collectively agreed that the intention shifts to raising the same amount of money and donating it to several organizations instead.

I found it easier to speak up about that event and enroll others in the bigger crusade when we made that decision.

Before that, my intention was please save me, I’m way over my head, and I have no idea how I’m gonna pay this coach.

Of course, I didn’t SPEAK those words but that was my energy, that’s where I was coming from.

What is beyond yourself that you can stand for?

Is there a cause or charity that compels you?

It doesn’t have to be grandiose and global, you can simply start in your local community.

The question to consider is who will benefit the most from your commitment to powerful service?

Network When my partners and I launched the BIPOC Coach Collective as a membership space in Feb. 2023, there was no doubt in my mind that it could be accomplished.

We understood the worth of what our community experienced every time they attended a virtual event.

We were on the same page with our commitment to serving and supporting these coaches to grow their businesses and advance professionally.

Had one of us tried to build this collectively by ourselves, it would have quickly fallen apart.

In my experience, nothing great has ever been built alone although we all have greatness built in us.

Without Sarah, I would not have been able to create our children and raise a family.

Without my peers, I would have never been able to build this collective and various partnerships.

Who is on your team?

Who are the people you are spending the most time with in person and virtually?

Your action step is to take inventory of who exactly is in your orbit.

Who do you text the most? Who do you call the most? What email newsletters are you subscribed to? What pops up on your social media feed?

This is all a part of your collective network.

If you’re not experiencing what you want then there’s a high likelihood that you’re surrounded by those who aren’t heading in the direction you’re meant to take.

Everybody isn’t meant to stick around for the journey to greatness, this doesn’t mean you look down on them.

Rather, allow it to fuel and empower you.

Allow it to reinvigorate you and remind you of the impact you’re making in the world.

Birds of a feather, right?

In conclusion, I hope you read this with an understanding that you weren’t meant to lose in life.

These three principles are what I’ve experienced and what have served me to win and show an example to my children of what’s possible.

You may not believe me (yet) but I want you to know that your story matters and your voice matters.

I’ve shared this final thought on my daily podcast, Love! Serve! Care!, since Nov. 2020 and if you read these words and embody them, I know you are going to WIN: You were born to live your life in abundance.

You are the master of your future and control your freedom.

You have complete dominance of your thoughts, emotions, and habits.

It’s time for you to speak up and stand out.

Stay Blessed!

Alex Dumas Website: www.speakeralexdumas.com BIPOC Coach Collective www.bipoccc.org

Luna Kunst NASM CPT, IAYT Member, 800hr Yoga Therapist, E-500hr RYT, Spiritual Intuitive Minister NuReveal Yoga

THE POWER OF TRAUMA-INFORMED YOGA: A JOURNEY OF HEALING AND TRANSFORMATION Trauma-informed yoga is a specialized approach that integrates the wisdom of yoga with an understanding of trauma and its effects on the mind and body. It offers a safe, supportive environment for individuals to heal and transform their lives. This article introduces the principles and benefits of trauma-informed yoga, serving as a prequel to my upcoming workbook, Body Kindness Embodiment Workbook: A 16-Week Healing Journey, and provides a glimpse into the transformative practices detailed in my book, Elevate Your Life with Transformational Yoga.

Trigger Warning: The personal anecdote shared in this article includes experiences of sexual assault, which may evoke strong emotional reactions. Please take care of yourself and proceed with caution. If you or someone you know needs support, please reach out for care at RAINN.

Understanding Trauma-Informed Yoga Trauma-informed yoga is designed to cater to individuals who have experienced trauma, recognizing the delicate nature of such experiences and the need for a thoughtful, empathetic approach. The principles of trauma-informed yoga include creating a sense of safety, fostering trust, and empowering practitioners. Creating a supportive environment is crucial for healing. Language, intention, and tone matter greatly. Whether practicing yoga in a group setting or independently through digital means, the use of mindful, empathetic language, tone, and intention grants individuals the opportunity to engage in self-love authentically and unconditionally.

Everyone has experienced some form of trauma, whether intense or mild. From birth, individuals are exposed to various stimuli, and as they grow, they develop techniques, attachment styles, and responses to these stimuli. All trauma experiences are stored within the body. Notable authors such as Peter Levine Ph.D, David Emerson, Stephen Porges Ph.D., Jeanina Fisher Ph.D, Bessel van der Kolk M.D., Allan Schore Ph.D., and Richard C. Schwartz Ph.D. have written extensively on how trauma affects both the body and mind in numerous ways. These effects lead individuals to develop adaptive behaviors that enable them to continue functioning in daily life. It is highly recommended to explore the works of these experts for an in-depth understanding of the neurobiology and human psyche, which influence one's internal reactions to external environments.

Going back to the topic of setting the mood. Since trauma is stored in the body, memories can resurface unexpectedly. It is imperative that an environment of loving kindness is present starting with the individual. Start the practice as if you are starting a special relationship with someone. Because you are. Your body and you are in a longer relationship than anybody else. While studying for my 800 hr. Yoga Therapy course approved through the International Association of Yoga Therapists (IAYT), I learned developing a relationship with an individual will assist the individual to develop trust. Trust is the 1 st step in building a loving relationship. The first step is building a solid foundation. Trauma causes disruption to the body and the neural pathways within the body. Disruption develops mistrust to oneself, the receptors of your external stimuli, and perceptions of the senses leaving the individual to be in their dorsal vagal stage.

Developed by Dr. Stephen Porges, the Polyvagal Theory offers profound insights into the workings of the autonomic nervous system, especially the vagus nerve, often referred to as the "wandering nerve" due to its extensive network throughout the body.

This theory highlights the essential role the vagus nerve plays in our physiological responses to stress and safety, and how it governs our ability to connect, communicate, and self-regulate.

The vagus nerve, the longest cranial nerve, innervates multiple vital organs, including the heart, lungs, and digestive tract, linking them to the brain. It is divided into two branches: the dorsal vagal complex and the ventral vagal complex. The dorsal vagal complex is associated with immobilization responses, such as the freeze state experienced during extreme stress or trauma. On the other hand, the ventral vagal complex facilitates social engagement and promotes a state of calm and connection.

Porges' Polyvagal Theory explains the functioning of the autonomic nervous system in monitoring environmental safety cues, a process known as "neuroception". When the environment is perceived as safe, the ventral vagal pathway is activated. This activation promotes social engagement, a sense of security, and presence. In contrast, detection of danger or stress activates the sympathetic nervous system, initiating the fight-or-flight response. If the threat is prolonged and becomes overwhelming, the dorsal vagal pathway may become dominant, resulting in shutdown or dissociation.

Refer to the photo by Ruby Jo Walker referring to the Polyvagal Theory.

Understanding the dynamics of the vagus nerve through the lens of the Polyvagal Theory is crucial for trauma-informed yoga. By creating a safe and welcoming space, we can help individuals transition from a state of heightened arousal or shutdown to one of calm and connection. Techniques such as breathwork, humming, and mindful visualization are instrumental in this process, as they stimulate the ventral vagal complex, foster self-regulation, and support the journey of healing and transformation.

Techniques and Approaches Breathwork One of the core techniques in trauma-informed yoga is breathwork, which helps calm the nervous system and promote relaxation. Techniques such as deep belly breathing and visualizing breath as waves can significantly reduce stress and anxiety. I love the imagery of calling the breath the remote control of the nervous system. You can use the breath to energize you (turn the volume up) or you can use the breath to cool it down (turn the volume down).

There are different types of breathing techniques such as diaphragmatic breath, Ujjayi breath, etc., each having their individual benefits. During a yoga practice, the simple act of breathing through the nose can have profound effects on the body and mind.

Nasal breathing stimulates the production of nitric oxide, a molecule that enhances the flow of prana, or vital energy, within the body. This process not only improves circulation and oxygen delivery but also soothes the nervous system, promoting a state of calm and balance. By encouraging individuals to stay within the ventral vagal system, nasal breathing supports emotional regulation and overall well-being, making it a powerful tool in the journey of healing and transformation.

Humming` Humming allows the individual to "shake up" the vagus nerve with vibrations. The vagus nerve is the longest nerve in your body, connecting to several systems: immune, cardiovascular, digestive, endocrine, and emotional. Humming helps vibrate the whole body internally, shaking off emotional residue and breaking up the density of intense emotions. Since the vagus nerve connects to so many systems within the body, humming can assist the individual in better sleep, improved digestion, anxiety relief, decreased blood pressure, and enhanced mood. Think of humming as the disrupter of internal disruption.

Shaking and Jumping My dogs got it right. Whenever they are stressed out, they do a little shake, and then they just keep moving. Inspired by the natural behavior of animals, shaking and jumping are techniques used to release cortisol and reset the parasympathetic system. Gentle shaking of the body and small jumps help release built-up tension and restore balance. I love imagining that this knowledge inspired Taylor Swift’s song “Shake It Off!” For instance, individuals can start with gentle shakes of the hands and arms, progressing to the entire body, followed by small, controlled jumps—all while listening to the song to alleviate stress.

Try it out! Blast the song and give it a go.

Mindful Visualization Mindful visualization employs imagery to process and release trauma. This practice involves imagining oneself in a safe space, such as a movie theater, and observing past experiences as a detached audience member. This technique helps create distance from traumatic events, reducing their emotional impact and allowing for healing.

My Transformational Experience with Trauma-Informed TRIGGER WARNING! I am about to recall my personal experiences with trauma-informed yoga and my transformational healing process from a sexual assault experience. Childhood experiences bubbled up throughout the years, and yoga therapy studies and practices continue to surface for healing. Please take care of yourself. The following will be graphic and may be triggering.

As a child, I had several experiences with inappropriate touch/assault by family members, Christian Summer Camp Counselors, and strangers. The camp counselor even took it further by sleeping with me at the age of 14. Confused, I became promiscuous in my teenage years and became pregnant at 19. I thought the birth of my first child was the beginning of my recovery from childhood sexual abuse, but the memories lingered deep within my body. They would resurface after I married my first husband.

I cried. I wanted to stay there and sob. I tried to wash his touch, his presence away. No amount of water and soap made me feel clean. I prayed that he would just leave. But as I stayed under the water, I heard the door. He was trying to open it and get in. Thank goodness the door did not unlock. I left the shower on but got dressed quickly. I waited to hear if he would continue to try getting in. I heard quiet. So, I thought he had left and it was just my kids and me. I was very wrong.

He was waiting right outside the bathroom door quietly in his boxers. I tried pushing past him when he grabbed me. He tried to push me into an empty bedroom as I gripped the door jamb.

Here I was, a practicing martial artist working on getting my purple belt in Tae Kwon Do, a mother of three (11, 6, 2), a wife, and I was fighting a family member who was assaulting me.

The only way I was able to convince him to stop was to remind him that his grandkids could wake up at any minute. I was nervous about which kid would wake up. I hoped it would not be my oldest. I was scared my son would try to protect me and engage in attacking my father-inlaw. I was scared my father-in-law would attack my daughter and use her against me if she woke up. Many thoughts swirled in my mind. Lucky for me, he heard one of the children stirring and crying out for me in the other room. At that point, he let go. I proceeded to prepare my children for school and try to act as “normal” as possible. As he was walking out the door, dressed for his job, he added insult to injury by asking if I needed money for the day. I declined.

When he left the apartment, I called two friends, one of whom allowed me to stay with her for a couple of months until I could stay with another family member. I packed up and left that very day.

It broke me. I did not feel comfortable even in the state anymore. I transferred my son’s medical documents back to my old state and moved back. My kids were happy to have more room again. I was happy to be in my own safe space. More things tested my psyche and influenced my behavior. So much so, that my marriage ended three years after the incident. I went to talk therapy and thought it was helping, but something was still off.

One year later, after the divorce, I found myself in a new relationship. With this relationship, I was challenged to add another element to my private yoga practice. The challenge: removing my clothes. The challenge was to embrace my body again as I entered this planet. Fear arose.

Shame surrounded me. But I accepted the challenge. My partner took my kids out to leave me home to practice. I began my practice and slowly removed the clothes. As I was doing my sun salutation unclothed, I spoke within myself. I asked for love and relief from shame. I asked the Divine for forgiveness, guidance, and clarity. With every movement, I grounded. I lifted. With every breath, I felt I was connecting with everything within and around me. I no longer felt the heaviness of the experience. I felt as if I was in another world being rejuvenated, surrounded by Divine entities, my ancestors. All cleansing me and surrounding me in love. I felt nourished and seen. I felt a deep cleanse within my heart, my soul, and all over my body. For the first time in a long time, I did not feel my father-in-law’s lingering touch. I felt like myself again at that present moment. I cried a cry of deep relief and was overwhelmed.

I have learned more about myself and my tools throughout the years. Whenever I thought I was completely healed, another layer revealed itself. Then I could take out my toolbox and try out a new technique. If it didn’t work, I didn’t need to fret. I used another one. I just remembered to keep the intention of loving myself enough to be patient in my journey. Set the tone to have a date with myself. Use language to integrate mindfulness and healing practices.

Integrating Mindfulness and Healing Practices Incorporating mindfulness practices into daily life is essential for sustained healing. Techniques such as matching breath with the sounds of waves or using grounding exercises can be seamlessly integrated into one’s routine. One practice an individual can try besides the shaking one we tried already is the following:

Seated Practice: Grounding and Awareness A simple yet powerful grounding exercise involves sitting comfortably, feeling the feet on the ground and the bottom on the seat. Readers can follow these step-by-step instructions to practice grounding and awareness: Find a comfortable place to either sit or lie down.

Close your eyes and take a few deep breaths, allowing your body to relax.

Focus on the sensation of your feet touching the ground (if seated) or the heels resting on the surface while the toes are gently kissed by the air.

Notice the back touching the back of the chair (if seated) or touching the ground (if lying on the floor).

Notice your breath. How it flows through the body.

Continue breathing deeply, bringing awareness to any areas of tension and releasing them with each exhale.

Remember that your breath is the remote control of your body. Make it as deep and slow as you wish.

Allow any thoughts racing in your mind to slow down and eventually turn into puffy clouds.

Allow any disrupting thoughts to turn into little monkeys. Give them a banana and direct them into a quiet corner to eat.

Spend 5-10 minutes in this practice, allowing yourself to feel everything without attachment.

When you are ready to come back to the present moment, wiggle your fingers and then your toes.

Slowly open your eyes and go on with your day.

Understanding and healing trauma is crucial for overall well-being. Trauma-informed yoga offers a compassionate, effective approach to addressing the impacts of trauma, promoting both emotional and physical health. You can use yoga techniques every day, anytime, anywhere to cultivate a loving space and develop a stronger, loving, communicative relationship with oneself and the body. Readers are encouraged to explore more in my book, Elevate Your Life with Transformational Yoga, to learn more about yoga therapy and its transformational results. I look forward to completing the upcoming Body Kindness Embodiment Workbook: A 16-Week Healing Journey, for a deeper dive into these transformative practices.

Luna Kunst linktr.ee/nurevealyoga

Priscilla Sánchez Galitello Accountant Owner of Taxtime PR Multiservices

THE IMPORTANCE OF FILING YOUR INCOME TAXES ON TIME: AVOIDING PENALTIES AND INTEREST Tax Season is finally here, again! Filing your income taxes on time is not just a legal obligation, but also a crucial step to avoid unnecessary financial penalties. Whether you are an individual, a business owner, or self-employed, understanding why timely tax filing is important and the consequences of failing to do so can save you money and trouble in the long run.

Generally, U.S. citizens, resident aliens, and certain non-resident aliens who meet specific income thresholds are required to file a tax return. The income level that mandates tax filing varies depending on your filing status, age, and source of income (wages, self-employment, investments, etc.). The IRS provides clear guidelines to help individuals determine if they must file taxes, but typically, anyone who earned income during the year, whether from an employer, business, or investments, should file. Some common categories include: Employees: Anyone receiving wages or a salary.

Self-employed individuals: Those who run their own business or freelance.

Investors: People who earn money from capital gains, dividends, or rental properties.

Retirees: Even pension income or Social Security may require filing if it exceeds certain limits.

Dependent filers: Children or students who earn income might need to file as well.

It’s important to note that even if you don’t owe taxes, you may still want to file to receive a refund if you’ve overpaid or qualify for tax credits. One of the most significant reasons for filing your taxes on time is to avoid costly penalties and interest. The IRS charges penalties for both late filing and late payment, each of which can accumulate quickly.

If you fail to file your tax return by the due date (usually April 15), the IRS will impose a penalty for each month your return is late. The penalty is typically 5% of the unpaid taxes for each month or part of a month that your return is late. This penalty can increase up to a maximum of 25% of your unpaid tax liability.

Even if you file your return on time, if you fail to pay the taxes due, the IRS will charge a 0.5% penalty per month on the unpaid amount, which can also reach a maximum of 25%. If you are unable to pay the full amount, it's better to file and request a payment plan or extension rather than delay filing.

In addition to penalties, interest is charged on any unpaid tax balance from the due date until the amount is paid in full. The interest rate is based on the federal short-term rate plus 3%, and it is compounded daily, which means the longer you wait to pay, the more you’ll owe.

Why You Should File on Time Avoid Penalties and Interest: As highlighted, filing and paying your taxes on time helps you avoid costly penalties and interest charges that can add up quickly.

Receive Tax Refunds: Filing on time ensures that if you're entitled to a refund, you can receive it without unnecessary delays.

Preserve Your Credit: Unpaid taxes can negatively affect your credit if the IRS files a lien against you.

Maintain Your Legal Standing: Failing to file can lead to issues with the IRS, including legal action, wage garnishments, or other collection methods.

Simplified Process: Filing on time reduces stress, gives you clarity, and allows for more options if you're unable to pay the full amount.

If you can't meet the tax filing deadline, you can file for an extension. An extension gives you additional time to file your tax return, but it does not extend the time to pay any taxes owed.

It's essential to estimate and pay any balance due to avoid penalties and interest. If you're unable to pay, consider setting up an installment agreement with the IRS or exploring other payment options.

Filing your taxes on time is not just about meeting a deadline—it's about avoiding financial repercussions that can have a lasting impact. Penalties for late filing and late payment can accumulate quickly, making what seemed like a minor delay into a significant financial burden. The IRS charges both penalties and interest that can increase over time, which means the longer you wait to pay your balance, the more you will owe. In some cases, these charges can even result in liens or other legal actions, potentially affecting your credit and your ability to take out loans or secure financing in the future.

Beyond avoiding penalties, filing your taxes on time ensures you don’t miss out on potential tax refunds or credits. Even if you can’t pay the full amount owed, it’s better to file your return and request a payment plan than to delay filing and risk additional charges. Filing an extension is also an option if you need more time to gather the necessary information but remember that it doesn’t extend the time to pay any taxes due.

Ultimately, staying on top of your tax filing responsibilities is about financial health and legal compliance. By understanding who is required to file and why, as well as being aware of the consequences of late filings and payments, you can protect yourself from unnecessary stress and financial hardship. Filing on time allows you to move forward with confidence, knowing that you've met your obligations and safeguarded your financial future.

Whether you're an individual taxpayer, a small business owner, or a freelancer, taking the time to file on time—every year—ensures that you minimize potential penalties, maximize your refunds, and maintain a positive relationship with the IRS.

Priscilla Sánchez

www.taxtimepr.com psanchez@taxtimepr.com

"Holistic psychology recognizes that true healing happens when we nurture the mind, body, and spirit— aligning our inner world with the wisdom of our soul."

-Nancy Rivera

Declutter Your Mind and Space A Path to Wellness and Emotional Growth

Melanie Cohen Coach

In a world filled with distractions, demands, and an overwhelming influx of information, finding peace can seem like an impossible task. Yet, the secret to achieving clarity and balance often lies in a surprisingly simple concept: decluttering. While most people associate decluttering with organizing physical spaces, the real magic happens when we simultaneously declutter our minds, along with our surroundings. By eliminating unnecessary physical and mental clutter, we create an environment that fosters wellness, emotional growth, and a deeper connection to our true selves.

The Link Between Physical and Mental Clutter Physical clutter and mental clutter are deeply intertwined. A messy, disorganized space can lead to increased stress, anxiety, and feelings of being overwhelmed. Studies have shown that cluttered environments contribute to higher cortisol levels (the stress hormone), making it harder to focus, relax, or feel in control.

At the same time, mental clutter—negative self-talk, worry, unprocessed emotions, and information overload—can manifest in our physical spaces. When our minds are overwhelmed, we may lack the energy or motivation to maintain an orderly home. The cycle continues as our external chaos fuels our internal turmoil, creating a feedback loop that stifles productivity, happiness, and well-being.

Additionally, there is a strong connection between physical and mental clutter and weight. Excess weight can be a form of physical clutter that reflects an overload of emotional baggage, stress, and unresolved mental clutter. Just as a cluttered environment can make it harder to focus and feel in control, carrying excess weight can feel like an extra burden, both physically and emotionally. People often hold on to weight the same way they hold on to clutter—out of fear, attachment, or an underlying belief that they need it. When we start decluttering our physical spaces, it can trigger a shift in mindset, making it easier to address emotional eating, stressrelated weight gain, and unhealthy habits.

The Benefits of Decluttering Decluttering is not just about cleaning up; it is a transformative process that can lead to profound personal growth. Here are some of the key benefits: 1. Reduced Stress and Anxiety A cluttered space can make daily tasks feel more difficult and time-consuming. By decluttering, you remove unnecessary distractions and create an environment that fosters relaxation and peace. The same applies to mental clutter—by letting go of limiting beliefs and unnecessary worries, you free up mental energy for what truly matters.

2. Improved Focus and Productivity When your space is organized, you spend less time searching for lost items and more time on meaningful activities. Similarly, when your mind is clear of distractions, you can focus better on goals, work, and personal growth.

3. Enhanced Emotional Well-Being Decluttering creates space—physically and emotionally—for healing and selfreflection. Letting go of items tied to negative memories or past experiences can be incredibly liberating. Similarly, addressing mental clutter allows you to process emotions, reframe perspectives, and develop healthier thought patterns.

4. Greater Sense of Control Many people feel powerless in the face of life's chaos. Taking control of your space and thoughts helps foster a sense of empowerment. Even small decluttering efforts can boost confidence and reinforce your ability to make positive changes in your life. This sense of control extends to weight management as well—when people feel more in charge of their surroundings, they are more likely to make healthier food choices and prioritize self-care.

5. Strengthened Relationships A cluttered environment can create tension in relationships, whether it’s a partner, roommate, or family member. Mental clutter—such as unresolved conflicts or emotional baggage—can also strain relationships. By clearing both physical and emotional clutter, you create space for connection, understanding, and harmony.

Letting go of unnecessary weight can also improve self-esteem and confidence, leading to healthier interactions and more fulfilling relationships.

Decluttering Your Space: A Practical Approach Decluttering does not have to be an overwhelming process. Here are a few practical steps to help you get started: 1. Start Small Instead of tackling an entire house, start with a single drawer, shelf, or room. This prevents the process from feeling daunting and allows you to build momentum.

2. Follow the “One-Year Rule” If you haven’t used an item in the past year and it doesn’t bring you joy or serve a clear purpose, consider donating or discarding it.

3. Create a Decluttering Schedule Commit to decluttering in short, focused sessions. Whether it’s 10 minutes a day or a couple of hours on the weekend, consistency is key.

4. Ask the Right Questions When deciding whether to keep an item, ask yourself: Does this serve me? Does it bring me happiness? Is it adding value to my life?

5. Organize with Purpose After decluttering, implement storage solutions that make sense for your lifestyle.

Labeling, bins, and designated spaces for frequently-used items can help maintain order.

Decluttering Your Mind: A Mindfulness Approach Clearing mental clutter requires intention and self-awareness. Here are some effective strategies: 1. Practice Journaling Writing down your thoughts, worries, and goals can help declutter your mind.

Journaling provides clarity and allows you to process emotions in a constructive way.

2. Set Boundaries with Information We are bombarded with news, social media, and endless notifications.

Establishing boundaries—such as limiting screen

3. Prioritize Self-Care Engaging in activities that nurture your well-being, such as exercise, meditation, or creative hobbies, can help reset your mind and prevent mental clutter from accumulating. This also plays a role in weight management, as stress relief and mindfulness contribute to better eating habits and self-care routines.

4. Let Go of Perfectionism A clutter-free mind does not mean a mind free of all thoughts. Accepting imperfection and learning to “go with the flow” can reduce unnecessary stress and mental exhaustion.

5. Practice Gratitude Focusing on what you are grateful for shifts your perspective away from worry and negativity. Keeping a gratitude journal or simply reflecting on positive moments can create a more peaceful mental space.

Creating a Lifestyle of Clarity and Purpose Decluttering is not a one-time event; it is an ongoing practice. As you cultivate a clutter-free environment and mindset, you will begin to notice subtle but powerful shifts in your overall well-being.

By letting go of the excess—whether it’s physical clutter, mental baggage, or extra weight—you make space for new opportunities, deeper self-awareness, and a greater sense of fulfillment. You begin to move through life with more intention, less stress, and a clearer understanding of what truly matters.

So, take a deep breath, pick a space or thought to declutter, and start your journey toward a life of wellness and emotional growth. The clarity you seek is within reach —you just have to create the space for it.

Melanie Cohen

melanie.liss.cohen@gm ail.com MelanieCohen.podia.co m

Nancy Rivera

The Art of Living Aligned: A Soulful, Sensual, and Spirited Awakening

Holistic Psychologist. Coach. Yoga Teacher

Let’s be real—life can be a chaotic, messy whirlwind. One minute, you’re conquering your to-do list like a badass goddess, and the next, you’re wondering if Mercury is in retrograde because everything feels off. But here’s the thing: You don’t have to just survive. You can thrive—fully, deliciously, and unapologetically.

Welcome to the magic of holistic living, where we blend wellness, spirituality, and personal growth with a little spice (and maybe a little sweat). It’s about more than just feeling good—it’s about experiencing life with every fiber of your being. It's about sensuality, energy, and deep soul alignment that makes you feel alive.

Forget the boring self-care checklist—let’s make life an experience. Run your fingers over soft silk sheets, take a bite of the juiciest fruit, and let your body melt into music that makes your hips move on their own. When you indulge your senses, you awaken your energy, your pleasure, and your soul. Life is meant to be felt, and the more you embrace pleasure, the more aligned you become with your highest self.

Unleash Your Inner Wild When was the last time you did something just because it set your soul on fire? I’m talking midnight skinny dipping, dancing barefoot in the rain, writing poetry in the dark. Your wild self —the untamed, raw, juicy part of you—is begging to be set free. Stop taming her. She knows the way back to you. Strip away the expectations, the rules, and the shoulds, and reconnect with that intoxicating freedom.

Say Yes to Desire Desire isn’t just about sex (though, let’s be honest, that’s important too). It’s about craving life.

It’s about hunger for experiences, passion, creativity, and uninhibited joy. What makes you tingle with excitement? What makes your heart race? Say yes to more of that. Follow the pull of what makes you feel alive. Be bold enough to choose pleasure—whether it’s in the form of a slow morning, a steamy kiss, or a dream you’ve been putting on hold. Desire is sacred. Honor it.

Align with Your Inner Goddess You are not here to shrink, to dim, to be small. You are a force of nature, a divine being wrapped in skin and fire. Own it. Walk with your head high, your heart open, and your spirit untamed. Whether you meditate naked under the moonlight, manifest your dream life over coffee, or dance wildly in your living room, make it yours.

Let Love Lead the Way Love yourself fiercely. Love your curves, your scars, your story. Love your mistakes, your quirks, your evolution. Love others, but never at the expense of your own soul. Love is the ultimate alignment, and when you start moving through life with an open heart, magic unfolds in ways you never imagined.

You are not meant to live a dull, gray life. You are meant to devour it, to savor it, to fall madly in love with it. You are meant to laugh loudly, to touch deeply, to burn with passion and purpose.

So take a deep breath, say yes to yourself, and let your magic spill into everything you do. The world is waiting for your radiance.

With love, fire, and a little mischief,

Nancy Rivera https://linktr.ee/nancyrivera

Aries Mar 21 -Apr 19

Quartz of the Month

This month, your fire is burning hot, Aries, but don’t let it consume you. Passion is great—just make sure you’re channeling it in ways that lift you up instead of burning bridges. Love? It’s spicy.

Career? Ready for a bold move.

Go for it.

Taurus April 20 - May 20 Sensual Taurus, it’s time to slow down and indulge in life’s pleasures. Treat yourself to that luxurious experience you’ve been craving. Romance is blossoming, and your energy is magnetic—use it wisely.

Gemini May 21 - June 20 Your words are spells this month, Gemini. Whether it’s making new connections, sealing a deal, or whispering sweet nothings, your communication skills are on fire. Just be sure your mind isn’t running faster than your heart can keep up.

Amethyst February is a month of intuition, healing, and clarity, making Amethyst the perfect crystal to guide you.

Known for its ability to calm the mind and enhance spiritual awareness, keep this beautiful purple stone close to invite peace and insight into your life.

Tarot Card of the Month

Cancer June 21 - July 22 Emotions are your superpower, but don’t let them drown you, Cancer. This month, set some boundaries and focus on selflove. A deep transformation is unfolding—trust the process and let yourself bloom.

LEO

The Star Hope, renewal, and inspiration are at the forefront this month with The Star leading the way.

This card reminds you to trust in the universe, embrace your true self, and remain optimistic even when things seem uncertain.

Magic is unfolding—believe in it.

July 23 - August 22 Leo, you’re glowing—and everyone can see it. Use this radiant energy to chase your dreams and own your desires. Love is playful, opportunities are knocking, and confidence is your magic wand.

Shine on!

Virgo August 23 - September 22 Time to get out of your head, Virgo. Overthinking won’t bring the answers you seek— trust your gut. Let go of perfection and allow yourself to embrace life’s messiness.

Sometimes, spontaneity is the key to bliss.

Libra

Essential Oil of the Month

September 23 - October 22 Romance is in the air, Libra, but so is self-discovery. Are you giving more than you’re receiving? Time to balance the scales and put yourself first. A creative spark could lead to something beautiful. Follow it.

Scorpio October 23 - November 21 You’re radiating mystery and power, Scorpio, and people are drawn to you like moths to a flame. Use this intensity to deepen connections, explore your desires, and step into your full potential. The universe is on your side.

Sagittarius November 22 - December 21 Your restless spirit is craving adventure, Sagittarius, and the stars say: go for it! Whether it’s a literal trip or a wild new experience, embrace the unknown. Someone unexpected could ignite a spark in your heart.

Lavender This month calls for relaxation and emotional balance, making Lavender the perfect essential oil to soothe your soul.

Diffuse it, add a few drops to your bath, or place some on your pillow for restful sleep and a calm mind.

Ritual of the Month

Capricorn December 22 - January 19 Hard work is paying off, Capricorn, but don’t forget to celebrate yourself. You deserve rest, love, and a little indulgence. This month, say yes to pleasure and let go of guilt— it’s your time to bask in success.

Full Moon Release Ceremony With the energy of the full moon guiding us, take a moment to release what no longer serves you.

Write down fears, doubts, or anything weighing heavy on your heart. Under the moonlight, burn the paper safely, visualizing those burdens dissolving. Embrace the space you create for new blessings.

Aquarius January 20 - February 18 Your inner rebel is ready to break free, Aquarius! Shake things up, try something unconventional, and let your uniqueness shine. This is your month to inspire, create, and live unapologetically.

Pisces February 19 - March 20 Your intuition is whispering loud and clear, Pisces—are you listening? Dreams, synchronicities, and deep emotions are guiding you toward something magical.

Follow the signs and let your heart lead the way.

n o i t i d E t x e N r u O Thank you for the support in this edition.

We are already working to bring you even more in the next edition.

If you want to promote your business or be our Guest Columnist, write to nancyriverabusiness@gmail.com or complete the Google Form Remember that you can listen to us on the podcast Today’s Talk