Visit the Resource List to download planning pages, find links to what’s mentioned in the magazine, and dive into a playlist that deepens the experience.
ENERGY & SOUL
14 FENG SHUI FOR FALL
Practice Letting Go with Sara Bird Nelson
36 THE EXPANSION GAME
So Fear Stops Holding You Back with Gosia Gorna
82 THRIVE WITH BREATHWORK
No Matter What Life Throws at You with Melissa Burgio
86 5 SHAMANIC TOOLS FOR ENERGETIC UPGRADES with Julie Hannon
102 ORACLE CARD READING FOR FALL with Patty Lennon
106 ASTROLOGY REPORT with Danielle Hendrickson MAGAZINE TEAM
Mia Moran Editor in Chief
Sara Barry Senior Editor & Contributor
Regina Evangelista Social Media
12 100 DAY PRACTICE Build Some Momentum
40 EMPTY NESTING? Tend to Your Heart with Dawn Michele Jackson
45 WHAT’S IN MIA’S BAG? An invitation to get intentional about your bag this fall
50 3 TIPS FOR YOUR FALL CALENDAR with Ashley Ludlow
96 FINISHING? A PIECE OF THE CAKE with Joy Scott
ISSUE 1 CONTRIBUTORS
Carrie Allen
Anne Bunn
Melissa Burgio
Donna Cravotta
Megan Flatt
Jill Forney
Fabienne Fredrickson
Gosia Gorna
Julie Hannon
ENTREPRENEURSHIP
48 PLAN IT ALL WITH POST-ITS with Megan Flatt
51 INTENTIONAL AI
Start with a Pause with Donna Cravotta
56 PODCAST GUESTING
5 Must Dos with Candy Motzek
60 FALL REFRESH
Update your online presence
80 MAKE YOUR WORKSPACE SACRED with Christine Martin
98 BUSINESS TIMEZONES AND TIMELINES with Lisa Mullis
Danielle Hendrickson
Amanda Hinman
Dawn Michele Jackson
Patti Lennon
Ashley Ludlow
Christine Martin
Tess Masters
Candy Motzek
Lisa Mullis
Sara Bird Nelson
Asha D Ramakrishna
Allison Schaff
Joy Scott
Krystal Taylor
Dear beautiful reader,
Pause became a magazine for so many reasons.
The pull so many of us feel to slow down.
The ideas and modeling we need to actually do it.
The expert strategies that invite us into pause in all areas of life — from menopause, to the shift between seasons, to the quiet moments in our days that we often overlook.
This issue comes at a time when I’ve been living in my own deep pause. In mid-July, I had brain surgery. I planned for two weeks off to fully rest — mapping out in April how I could step back while still making sure our clients felt cared for. That plan stretched me, but it worked. I got the surgery, I paused, and I let my body begin to heal.
But what I didn’t anticipate was that the pause wouldn’t end when those two weeks were up. I no longer need to fully step away from work, but I do need far more moments of pause in my days. I pause to think about what truly matters in a workday — what’s essential and what can wait. I pause to consider what I want to eat and what my family needs to eat. I pause because I can’t yet drive, which means asking for help with groceries or ordering them ahead. I pause to map out the arc of a day so there’s room for naps, for breaks from the screen, for my body’s natural rhythm.
Pause and planning have always been in a dance for me — it’s why I started this magazine. And this season has shown me that dance at an even deeper level.
Now, as we step into fall, there’s a natural busyness and bustle in the air. It’s harvest season — a time of gathering, creating, and preparing for what’s next. But it’s also a season that asks us to grow and shift in alignment with who we are becoming.
So I ask myself…
How can I pause to make time to move my body?
How can I not only make soup, but pause to savor it?
What do I need to pause in my workday to make time for a podcast interview or to update my profiles?
I can’t pause time, but how can I connect more deeply with my kids — and honor my feelings about them leaving?
How can I remember to pause, breathe, and rest?
Think of reading this issue as a pause in your own day. Let the articles be loving nudges to pause what’s not serving you (or even pause enough to notice what those things are!) — and step into something different. Let them remind you to stop rushing and start receiving the life you’ve always wanted.
Because when we pause, we create space.
And in that space, life gets to meet us in beautiful ways.
With so much love,
Pause.Plan. Do.
As you move through these pages, jot down the ideas, products, and shifts that spark something in you. Then, choose a few to anchor in your calendar. This is where inspiration becomes real change.
Fall Rhythms: How Sunday Kitchen Rituals Create Weeklong Calm
WITH ALLISON SCHAFF
There’s something comforting about Sunday evenings when I know the week ahead is handled. Not perfectly planned, but thoughtfully prepared. As Pause creator Mia says, “planning is a form of pause,” and nowhere is this truer than in the kitchen as we settle into fall’s rhythm.
Over the years at Prep Dish, I’ve seen how much easier dinner becomes when there’s a bit of Sunday prep in place. It doesn’t require spending hours in the kitchen. It’s about working smarter, not harder, and finding those moments where a little intentionality creates a week with more ease and less scramble. Fall, with its natural shift toward heartier foods and cozy evenings, is the perfect time to establish this rhythm.
WHY SUNDAY DINNER IS YOUR SECRET WEAPON
Sunday dinner doesn’t have to be elaborate, but it can be your gateway to the entire week. While you’re already in the kitchen, with cutting boards out and the oven warm, you have the perfect opportunity to set your future self up for success.
This isn’t about adding another to-do to your Sunday, it’s about adding intention. When I’m roasting a whole chicken for Sunday dinner, I’ll roast two instead of one. While I’m chopping onions and carrots for tonight’s meal, I dice a few extra onions for Wednesday’s stir-fry and set aside some carrot sticks for snacking. The knife is already in my hand, the cutting board is already dirty, so why not?
Often I have a list in hand of small kitchen tasks that will help set me up for a week of “easy” meals. Fall is perfect for this approach. Think:
• roasting extra butternut squash for soup
• making a double batch of baked apple cinnamon oatmeal
• peeling & chopping root veggies for quick weeknight roasting
The beauty of this approach is that it doesn’t feel overwhelming, because I’m building on what I’m already doing. I’m not carving out a separate three-hour meal prep session; I’m simply being strategic about the cooking session I’ve already started.
Fall’s hearty vegetables are perfect for doubling. Fill the entire sheet pan. The extras become tomorrow’s grain bowl topping, get folded into Tuesday’s frittata, or blended into a quick soup. When you’re already heating the oven and washing the pan, using every inch of space just makes sense and the added time is minimal. GET A FREE 2 WEEK MEAL PLAN FROM PREPDISH
THE ART OF DOUBLING (WITHOUT OVERWHELMING YOUR WEEK)
Doubling doesn’t mean making two identical meals. That’s a recipe for food fatigue. Instead, think about doubling components that can transform throughout the week.
The extra roasted chicken from Sunday dinner becomes a filling for tacos on Tuesday. I double the salad dressing and use it for Monday’s salmon marinade.
THE POWER OF HAVING A PLAN
While the Sunday prep sets you up for success, there’s something even more powerful: heading into the week knowing exactly what’s for dinner each night. This is where formal meal planning transforms everything.
At Prep Dish, our members tell us the same thing over and over: “I never realized how much mental energy I was spending on the dinner question until I stopped having to think about it.” When you have a plan, something as simple as dinners listed out on a white board at the beginning of each week, you eliminate that 5 PM scramble and the decision fatigue that comes with it.
The beauty isn’t just in having meals planned, but in having the ingredients purchased, and the confidence that comes from knowing dinner is handled. Fall is the perfect time to establish this rhythm, as the season naturally calls us toward more structure and routine.
When you have a plan, something as simple as dinners listed out on a white board at the beginning of each week, you eliminate that 5pm scramble and the decision fatigue that comes with it.” “
THE RIPPLE EFFECT: HOW SUNDAY SETS THE TONE
The impact of Sunday’s intentional preparation extends far beyond the kitchen. When dinner isn’t a daily source of stress, everything else feels more manageable. Evening conversations happen over meals instead of rushed takeout. You actually taste your food instead of mindlessly eating while scrolling your phone.
There’s also something powerful about starting Monday already ahead of the game. While others are figuring out dinner at 4 PM, you’re pulling pre-marinated chicken from the fridge and tossing pre-chopped vegetables into a hot pan. Dinner is handled, and you can focus on everything else that demands your attention.
The goal isn’t perfection; it’s progress. Some Sundays you’ll have more time and energy for preparation, others you’ll keep it simple. The beauty of this system is that even twenty extra minutes of intentional prep can transform your week.
Sunday slow-down isn’t about slowing your pace; it’s about slowing your mind, creating space for intention, and trusting that a little planning now creates calm later. There’s something comforting about the quiet routine of Sunday prep; it sets the whole week in motion. And as fall settles in around us, there’s no better time to embrace this slower, more intentional approach to nourishing ourselves and our families.
Allison Schaff is the founder of meal planning website Prep Dish, she is a chef, dietitian and host of the Meal Prep Monday podcast. She is also a mom of 4. Learn more at www.prepdish.com.
100 DAYS OF PRACTICE
We often try to change everything at once — new routines, new habits, new goals. But real transformation happens when we choose just one simple practice and go all in.
We’ve learned this through our own 100-day challenges, where showing up daily (sometimes for just 10 minutes) shifts more than expected.
It’s not about perfection — if you miss a day, just come back — it’s about consistency, kindness, and learning how to truly show up for yourself. Pick something you can do in under 15 minutes a day, and let it become part of the rhythm of your life. The magic is in showing up — not in doing it perfectly.
WHAT WOULD YOU LOVE TO TRY FOR 100 DAYS?
We recommend something you can do in under 15 minutes (even 3 works!).
Some ideas:
Go on a short walk
Draw an oracle card
Eat a piece of fruit
Dance
Take 3 deep breaths
Text a friend
5 minute stretch
Write a page in your journal
There is a crispness in the night air now, even as the days carry the warmth of summer. The bright green leaves shift in hue, hinting at the colors they will become. Your summer wardrobe is a bit less exciting than months before, yet you are not quite ready for your sweaters. It is subtle; you can feel it. Change is in the air.
In Feng Shui, summer is ruled by the Fire element — expansive, bright and expressive. It’s the peak of bloom, the height of yang energy, the season of action. As we move into fall, we begin to move with the energy of the Metal element. Here, the invitation is to refine, release, and slow our rhythm.
Metal brings the vibration of clarity, structure, discernment, and letting go. It’s the energy that supports us in organizing what we have grown, and gently shedding what’s no longer needed. We sit between the fullness of growth and the quiet of integration.
As we move from one season to another, we are invited to return to our homes and to ourselves. Each small shift you make, each item you release, each breath you take with intention, grounds you in the season.
Your home is a sanctuary. Let it hold you as you move through change. Let it reflect your resilience, your clarity and your progress. Let it always remind you to come back to your presence, embracing every season that you are in.
AS THE SEASONS SHIFT, SO DO WE.
Following are a few simple energetic tips to help you align your space and your spirit with the rhythm of fall. Choose those that resonate with you and make them your own. May your transition into a new season be smooth, soulful, and filled with grace.
Tidy
Activation: welcoming opportunity
Tend the entry way—the mouth of chi to your home and your life. Doors are the pathway of breath to your home and the pathway of opportunity to your life. Declutter the mudroom/hall closet, put the shoes away, and empty the beach bag. Step outside and cut back any overgrowth around the entry. Invite energy to flow in with ease, carrying new opportunities that align with your dreams.
Release
Activation: moving stagnant energy, creating space for personal power
This is a supportive time to declutter. Start with your most personal items—underthings, socks, pajamas. We wear these items every day and often forget to tend to them. Keep what feels good against your skin. These items represent your foundation. Make your foundation fabulous. Stand tall. Be seen.
Create
Activation: new beginnings
Metal supports creativity and new beginnings. There is a saying in Feng Shui: “Move 27 things, change your life.” Shift items in your home with intention. No move is too minor. Move a lamp, shift a pillow, add a crystal. Let each movement be a message. I am creating my life. Let it all carry the energy of presence, of becoming.
Protection
Activation: caring for your energy
Wear a scarf to protect the energetic channels connected to the lungs that sit at the back of your neck. As the weather shifts, so do we. Keeping these channels supported helps maintain your energetic and physical balance.
Vibe
Activation: sinking into sanctuary
As we move from Fire to Metal, from yang to yin, we are drawn inward. Create a soft, nourishing environment. Wash the cozy blankets, pull out the candles, refresh your journal. Let your home reflect the quieter energy of the season and be a space that holds you while you organize your thoughts and strengthen your dreams.
Harvest
Activation: acknowledgment of your dedication to you and your dreams
Reflect on the movement you have made towards your goals. What intentions did you plant earlier in the year? Have you moved closer to them? Recognize your efforts, notice what has worked and what hasn’t, and organize your next steps. No judgment—just presence. See yourself reaping the rewards of your work.
Honor
Activation: support in walking your path
Create a space that honors those who have come before you—your ancestors, teachers, guides. Fall invites remembrance. Metal energy links us to support systems, both seen and unseen. Place photos, heirlooms, or mementos in your Helpful People and Travel gua (front right of your home). Let this be a reminder that you’re not alone. You are deeply supported.
Breathe
Activation: life force energy
Fall rules the lungs. Breathe wider, deeper, slower. Open a window and let the crisp air in. Add eucalyptus to your shower or diffuser. Pause for breath often, before you speak, as you sip your tea and before walking into your home. Breath is the bridge between energy and embodiment. Let it be a practice of presence.
Observe
Activation: realignment
Create or refresh your altar and meditation space. In fall, we are called to slow down. Sit with what is. Engage all your senses in your everyday rituals. Notice the colors, the scents, the textures. Presence isn’t only found in silence. It lives in the details of how you move through life. Your presence will naturally realign you to a more balanced state.
HOW TO BUILD A FITNESS
ROUTINE THAT HONORS YOUR BODY AND YOUR CALENDAR
WITH KRYSTAL TAYLOR
YOU CAN’T COPY AND PASTE A 25-YEAR-OLD’S FITNESS PLAN ONTO A 45-YEAR-OLD BODY AND EXPECT IT TO WORK THE SAME.
By this stage in life, your body has changed. Your hormones have changed. And let’s not forget—your schedule has changed too. Whether you’re juggling work, caregiving, menopause symptoms, or just trying to keep yourself sane, the fitness plan you used to follow probably doesn’t fit anymore.
So let’s ditch the guilt, shut down the “I should be doing more” narrative, and talk about how to build a fitness routine that fits you—your body, your energy, and your real-life calendar.
YOUR PLAN, YOUR WAY. Build a plan that feels doable, not draining. Your plan should adjust with your life and not cause burn out. Schedule it and show up for yourself. There’s no prize for doing the most. There’s only the reward of feeling good in your body.
START WITH YOUR SEASON, NOT A SPREADSHEET
I love a good plan, but before we start filling in your workout schedule, let’s talk about your season of life.
Are you going through menopause and fighting fatigue every morning? Are you working full time and helping aging parents at night? Do you have a full hour or even 15 minutes to yourself?
Everyone has a different answer, so ask yourself:
• What does my body feel like right now?
• What’s realistic with my current obligations?
• What time of day gives me the best chance at consistency?
Your goal is to create a routine that works with and for you—not against you.
THINK MOVEMENT OVER “EXERCISE”
You don’t need a gym membership or a 90-minute sweat session to be considered active. Movement counts. Walking, stretching, dancing in your kitchen, parking farther away at Target—it all adds up.
Your body needs strength, cardio, and mobility. You don’t need to hit all three every day. You need to be intentional over the course of your week.
• Daily movement snacks: stretching, posture resets, a few squats during Netflix
This gives your body what it needs without demanding hours you don’t have.
Don’t underestimate strength training during this phase of life. It’s one of the best things you can do for bone health, muscle retention, metabolism, and even mood. If it’s not part of your fitness routine, it’s a great thing to add.
FIND YOUR MOVEMENT WINDOWS
Each week, look at your schedule and find your movement windows. Consistency doesn’t mean daily. It means repeated effort. If your schedule changes each week, your plan should too.
Movement windows could look like:
• 30 minutes before the kids wake up
• A 15-minute lunch break walk
• A standing stretch session during a Zoom call (camera off, of course)
But if it’s not on your calendar, it’s just a wish. Block your movement windows out before they fill in with other appointments or just not showing up for yourself.
HONOR YOUR HORMONES
If you’re in perimenopause or menopause, your hormones are doing backflips. That means your energy, sleep, cravings, and motivation might feel all over the place.
Spoiler alert: that’s not laziness. That’s biology. The key? Flexibility.
Plan for movement but allow yourself grace. If you had a rough night of sleep or your mood is trash, trade your full workout for a walk or stretch. You’re still showing up, but in a way that respects your body.
CHOOSE GOALS THAT ACTUALLY MATTER
If your goal is still “lose 10 pounds,” I want you to ask yourself: Why?
Is it about the number, or is it really about wanting to feel stronger, more confident, or more energized?
Shift your goals from weight loss to wellness:
• I want to have more energy to get through my day.
• I want to feel good in my clothes.
• I want to be able to get off the floor without struggling.
• I want to sleep better and have fewer hot flashes.
Now we’re getting somewhere.
CREATE A “FALLBACK PLAN”
Life happens. Work meetings run over. Kids get sick. You don’t sleep. Build a go-to list of 10- to 15-minute routines that require zero equipment and minimal brainpower for the days when things feel like too much.
Some examples:
• 10-minute stretch + deep breathing
• 15 squats, 10 push-ups, 20 marches, repeat x3
• 2-song dance break + wall sits + side steps
These “fallbacks” keep your streak alive and remind your body it’s still a priority— even on the tough days.
DOABLE STEP
#1. Make a note on your phone. Call it something fun + easy to find.
#2. Link to a few short workouts or tunes, so you don’t have to think when you find yourself with 10 minutes.
#3. Not sure how to find good ones? This is a great thing to crowd source.
MAKE IT SOMETHING YOU DON’T HATE
If you dread every workout, it’s time to switch it up. Find movement that brings joy, not just results.
• 80s music dance parties in your living room
• Walk-and-talk catch-ups with a friend
• Boxing out stress in the garage
• Hiking
If it makes you feel alive instead of punished, you’re more likely to stick with it.
KRYSTAL TAYLOR is a Health & Fitness Coach, Author, and Army Veteran. Learn more about Krystal at fitnessisnotagame.com
IN BALANCED COMPANY
WE’RE ASKING WOMEN DOING FABULOUS THINGS WHAT’S BEEN MOST IMPORTANT AND TAKING INSPIRATION FROM EACH OF THEM LIVING THEIR BEST LIVES
Asha D Ramakrishna
TITLE: Modern Priestess & Steward of Sacred Commerce
BUSINESS: Ancient Wisdom for Modern Times
AGE: 54
What’s your work in the world right now? Preparing people to transform while on spiritual pilgrimage.
What are you most proud of about the life you’ve created? That I have imperfectly raised my daughters whole heartedly.
What does success look or feel like for you these days? I have always been an ambitious person and after a significant change in my work, I realized that I am not defined by anything in the outside world. Success is being able to be myself, contribute creatively, work with people I like, getting to spend time with my family, being financially rewarded appropriately and continuing to travel the world connecting to the holiest of traditions.
How do you define balance in this season of life? Now that I have adultish daughters it is so different! These days balance is being able to curate my days while still making space for what others need from me.
Describe your ideal day. Simplicity — Waking up with my protein coffee sitting outside listening to the birds and saying hello to the trees, yoga mid morning, being productive in my work, and getting to feed my mind in the evening.
What’s one boundary you’ve recently honored or created? That I just don’t cook, unless I’m called! Bahaha
How do you weave pause into your life? I have learned to listen to my heart. Listening to the complexity of who I am, and making space when my body & soul call. I do think that planning a yearly pilgrimage signals to my entire system that we value pause, reorganization and more connection with life itself.
5 MINUTES WITH ASHA
MORNING BEVERAGE
Coffee with protein powder & collagen
SONG ON REPEAT
“Si antes te hubiera conocido” by Karol G
READING RIGHT NOW
Fearless Living
Swami Rama
WORD THAT DESCRIBES YOUR CURRENT SEASON
Grace
ONE THING THAT GROUNDS YOU IN A BUSY WEEK
Laughter
FAVORITE BUSINESS TOOL
Notion
YOU LET GO TO MAKE ROOM FOR BALANCE
Adapting to others expectations
WHAT SURPRISED YOU ABOUT THIS PHASE OF LIFE
How much I am grieving my old self
“I
have learned to listen to my heart. Listening to the complexity of who I am, and making space when my body and soul call.”
What’s your favorite piece of business advice you actually follow? Giving people space to adjust to change. Leading spiritual trips has taught me that we all want to transform into our best versions of ourselves yet we need preparation, space and patience with the process.
What’s the most important thing you do to stay healthy? Yoga has always been a part of my life and I’m lucky every member in my family values health, so we encourage each other without saying a word.
What’s your go-to self-care ritual or reset practice? Walking in the woods, especially when things get hairy. This returns me to my truth.
What are you most proud of as a mama)?
Being able to have an open nest for them to know we are always a safe place yet also a space that believes in their highest destiny .
Asha D Ramakrishna is a Molecular Biologist turned steward of Sacred Commerce. Find Asha and Ancient Wisdom for Modern Times at www.ashaisnow.com/soul/.
Carrie Allen
TITLES: Managing Partner at CIC Captains of Innovation and CEO + Co-Founder of August Table
BUSINESS NAME: August Table
AGE: 54
What’s your work in the world right now? My work spans both innovation and beautiful design. I run an innovation consulting firm based in Cambridge, MA, collaborating with organizations around the globe to help them imagine and build what’s next.
August Table, co-founded with my husband Krister, is my creative heartbeat. I design hand-block-printed linens, and we have a brick-and-mortar shop in White Stone, VA. My mission is to help people slow down, savor moments, and bring beauty into everyday life.
What are you most proud of about the life you’ve created? I’ve built a life where creativity, connection, and place are in harmony. Living on a 10-acre farm with my husband, surrounded by our animals, chickens, and orchard, while collaborating with people across the world and designing products that bring joy—I don’t take that gift for granted.
What does success look or feel like for you these days? Spaciousness! Time with our grown children, quiet moments baking or painting, sharing recipes with our August Table community, or walking through the garden with my husband. It’s the balance between creative work, meaningful connections, and the joy of being present.
How do you define balance in this season of life? Being intentional with my time— scheduling moments for grounding, creativity, and fun. My husband and I tend to be work-focused, so I’ve learned that joy also needs to go on the calendar.
Describe your ideal day. It begins slowly— coffee on the porch with the morning light, a walk through the orchard, and time in the studio painting or designing. I’d spend part of the day at our shop, connecting with customers, and the evening gathered around the table with friends or family, candles lit, and lingering conversation.
5 MINUTES WITH CARRIE
MORNING BEVERAGE OF CHOICE
Coffee
SONG ON REPEAT LATELY
Lambchop’s “In Care of 8675309”
CURRENTLY READING
I like to support our local bookstore in Kilmarnock and purchase whatever the owner suggests
WORD THAT DESCRIBES YOUR CURRENT SEASON
Productive
ONE THING THAT GROUNDS YOU IN A BUSY WEEK
25 minutes in the sauna
FAVORITE BUSINESS TOOL Instagram
ONE THING YOU LET GO OF TO MAKE ROOM FOR BALANCE
Watching TV or reading the news
SOMETHING THAT SURPRISED YOU ABOUT THIS PHASE OF LIFE
That you can do more than you think and feel balanced, content and happy
How do you weave pause into your life? By honoring small rituals—savoring my morning coffee, getting my hands in the garden, or losing myself in a painting. These moments remind me to notice the beauty in front of me.
What’s one boundary you’ve recently honored or created? I gave myself permission to say, “I need time for me.” Protecting that quiet space has been essential for my creativity and well-being.
What’s your favorite piece of business advice you actually follow? Keep your vision in sight, but work in seasons. I write down my goals, revisit them often, and adjust as life shifts.
What’s the most important thing you do to stay healthy? I prioritize hydration, daily movement, and time to decompress.
What’s your go-to self-care ritual or reset practice? Quiet mornings are my reset button. Whether I’m meditating, journaling, or walking outside, it clears the mental clutter before the day begins.
What’s your proudest mama moment (even if your kids are grown)? My proudest moments are when our grown children choose to come home to Virginia. Whether they’re still in college or building their own lives, the fact that they want to gather here—around our table, in our home— fills me with joy.
Anne Bunn & Jill Forney
TITLES: Co-Founders
BUSINESS NAME: Urban Pharm
AGE: 49 & 57
What’s your work in the world right now? To support and cultivate in myself and others what is creative, generative, and deeply engaged. (Jill)
What are you most proud of about the life you’ve created? I am proud that my life is full of love, purpose, and people I admire— and that I’ve stayed true to myself along the way. (Anne)
What does success look or feel like for you these days? Success feels like building something meaningful, staying creatively engaged, and having enough space in my life for joy, rest, and the people I love. (Anne)
How do you define balance in this season of life? Allowing for centers of gravity to shift, teetering, and then re-balancing in relationship to the shifted centers of gravity. On repeat. (Jill)
Describe your ideal day. A long walk or run early followed by a big glass of shrubby water, work that feels fun, check-ins with our kids, and a slow evening filled with home cooked food and people I love— ideally in Jill’s backyard. (Anne)
How do you weave pause into your life?Driving or walking or cooking without doing anything else at the same time. (Jill)
What’s one boundary you’ve recently honored or created? An internal one, vis a vis an almost automatic instinct to move in the direction of connection, in service of protecting time to be on my own. (Jill)
What’s your favorite piece of business advice you actually follow? Keep showing up—even when it’s messy, slow, or uncertain—consistency builds trust, momentum, and clarity. (Anne)
What’s the most important thing you do to stay healthy? Drinking shrub every day— it supports my gut, curbs cravings, and makes staying hydrated something I look forward to. (Anne)
What’s your go-to self-care ritual or reset practice?Going for a run—short or long— always clears my mind and shifts my energy. (Anne)
What’s your proudest mama moment (even if your kids are grown)? Less proud, and more in daily awe of the depth and humanity of my children. (Jill)
“Keep showing
up-even when it’s messy, slow, or uncertain.
builds trust, momentum, and clarity.”
5 MINUTES WITH ANNE
MORNING BEVERAGE OF CHOICE
Still water with a splash of Urban Pharm
SONG ON REPEAT LATELY
“How Lucky” by John Prine
CURRENTLY READING
Gilead by Marilynne Robinson
GROUNDS YOU IN A BUSY WEEK
A quiet moment on a quiet beach
FAVORITE BUSINESS TOOL
Always Excel
LET GO OF TO MAKE ROOM FOR BALANCE
Multitasking during downtime
SURPRISED YOU ABOUT THIS PHASE OF LIFE
How quiet the house feels and how much I enjoy it
5 MINUTES WITH JILL
Anne and Jill are the co-founders of Urban Pharm, a small business that’s all about happymaking and deliciousness, starting with small-batch shrub (drinking vinegar) — good and good for you.
www.urban-pharm.com
MORNING BEVERAGE OF CHOICE
Sparkling water with Urban Pharm shrub followed by coffee with hot oatmilk
SONG ON REPEAT LATELY
“Only The Good Die Young” by Billy Joel
WORD THAT DESCRIBES THIS SEASON
Stretchy
GROUNDS YOU IN A BUSY WEEK
Yoga
FAVORITE BUSINESS TOOL
Old school pen and paper to do list
LET GO OF TO MAKE ROOM FOR BALANCE
Daily news uploading
SURPRISED YOU ABOUT THIS PHASE OF LIFE
I still wear clogs all the time
Getting Past Fear TO EXPAND INTO YOUR Dream
BY GOSIA GORNA
Is there something you want to share with the world—maybe a podcast, a book, a program you know could help so many people—but you keep putting it off?
That was me.
I had created a powerful technique called The Expansion Game. It was helping so many people—one-on-one and in groups— transform their fear into action. But when people started asking, “When is your book coming out?”, I had a long list of excuses.
It’s not the right time. I’m too busy. I can’t sit down to write right now.
But the truth underneath all of that?
I was afraid.
Who was I to write another book about fear? English isn’t my first language. I’m dyslexic. I told myself people would judge me, criticize me, call me a fraud. It felt safer to hide, to play small. But inside, I was getting more and more frustrated, disappointed, even angry with myself. And the people around me who believed in my work were getting frustrated too.
Then one day, someone saw straight through me and said, “Gosia, you’re afraid—just like the rest of us. Go home, use your own tool, and tell us what happens.”
Those were the words that released me from the grip of procrastination and fear.
I used the Expansion Game to find my fear, swing between worst and best case scenarios, and release the fear.
I felt calm. Clear. At peace. Like I could finally move forward.
I wrote the book. I released it. I kept going.
Are you ready to play the Expansion Game?
This tool is simple, but incredibly powerful. It helps you move fear through your body and into perspective—so it stops ruling your choices.
What do you want to give birth to in the next 12 months that you are procrastinating on? A book, a podcast, a program, a business idea that keeps calling you …
Behind every delay, there’s fear: Fear of failing. Fear of success. Fear of rejection, of being judged, or found out as a fraud.
It’s time to get clear and lovingly take your power back.
IDENTIFY AND EXPLORE YOUR FEARS
• Think about your biggest dream you haven’t yet achieved.
• Make a list of the fears holding you back. Be specific and honest.
• Pick the strongest fear that shows itself. Welcome it with love and remember: behind your biggest fear, your greatest expansion is waiting.
So now you might have one specific fear that is stopping you from confidently moving forward with your project, goal, intention and you can play the Expansion Game.
FIND THE FEAR
The 3 Steps of the Expansion Game 1 3 2
Bad: Identify and articulate your fear.
Worse: If this fear became reality, what is the worst thing that could happen?
Catastrophic: Exaggerate your worst possible fear! Go as far as you can. Smile!
FIND THE OPPOSITE
Good: Describe your ideal situation— what you’d love to happen.
Better: What if this got even better? What could happen?
Amazing: And if this got even more wonderful? What could happen then? Exaggerate! Think big!
SWING
Now you have a full list of your fears (negative) and a full list of the things you want to happen instead (positive).
Put the negative sentences together in one long clearing statement starting with: “I allow myself…” and ending with: “…and I am looking forward to it.”
Next, put all the positive sentences in one long positive clearing statement, starting with: “I allow myself…” and ending with: “…and I am looking forward to it.”
Challenge yourself to go beyond your wildest dreams— to dare to imagine how wonderful things could be.
DOWNLOAD THE WORKSHEET FROM THE RESOURCE PAGE + PLAY
Here’s what I said in the negative part of the swing (step 3):
“I allow myself to never write the book. I allow myself to procrastinate for the rest of my life, feel disappointed and angry with myself, waste my potential, and one day on my deathbed, realize I didn’t do what I came here to do. And I’m looking forward to it!”
“I allow myself to write the book and have people judge me, criticize me, and call me a fraud and for me to feel so bad, shrink and disappear and never work as a coach again. And I’m looking forward to it!”
Here’s what I said in the positive part of the swing (step 3):
“I allow myself to write my book and change many 1000s of peoples lives and help changemakers stop procrastinating, open their wings, become successful, and make a profound impact. I allow myself to write many more books and become a successful, wealthy best selling author and I help others do the same. And I’m so looking forward to it!”
I repeated this a few times—swinging from worst-case to best-case with playfulness and exaggeration.
And then something beautiful happened. After a few rounds the fear disappeared.
READ IT ALL OUT LOUD — WITH EXAGGERATION AND HUMOR
When you are swinging between outcomes, read your answers out loud. Be playful. Be dramatic. Swing from side to side—worst case to best case—like you’re on a swing. Really go there. Say things you might normally try to hide or downplay.
Let yourself feel it all. Laugh at the ridiculousness. Cry if you need to. Let your nervous system process what’s real and what’s just your imagination trying to protect you.
Your steps to getting past fear:
1 Pick the thing you’re afraid of doing— but deeply want to.
2 Ask yourself the questions.
3 Exaggerate your answers.
4 Expand— and take the next step.
The world is waiting for what you have to offer.
Gosia Gorna, Business Intuitive, coach, speaker, and creator of the Expansion Game, empowers change makers and purpose-driven leaders to unlock their intuition, overcome self-doubt, amplify their visibility, expand their business, and soar into global impact. Learn more at www.gosiagorna.com.
Navigating Your Tender Heart as an Empty Nester
DAWN MICHELE JACKSON
Summer is winding down, and you find yourself preparing to settle into the usual routines of fall.
Your thoughts rush to the to-do lists as school is about to swing into gear again— evening meal planning, school clothes, extracurricular activities, weekend events, and homework.
And then you remember ... this year will be different. Your child, the one you’ve nurtured for years, is leaving the nest, heading off on their own adventures.
I remember years ago when my son graduated from college in our hometown and moved several states away, my Mama heart felt so proud of his accomplishments and the life he was choosing to build. At the same time, I also felt like part of my heart was being ripped out.
For weeks, I often found myself in tears. Part of me wished I could have him home again. Every other part of my life felt fulfilling, but I was heartbroken navigating this empty nest.
I missed those late-night runs to get ice cream and joking around with each other. I missed sharing dinners, playing games, and catching up on our days. I missed his sleepy head in the morning and seeing him curled up on the couch with our kitty. I even missed our disagreements.
Why was I experiencing such a deep sense of sadness and grief?
I realized that my true purpose over the past 18 years had been raising my son. Yes, I had many other roles, including that of a nurse, but my heart was focused on being a parent. No matter what happened in my life, my son was always my top priority.
When my child left the nest, I lost my sense of purpose and found myself grieving as I missed our old life together.
Your child leaving home, the one you’ve raised for years, is likely turning your world upside down. It’s normal to feel happy and sad at the same time; these feelings can coexist.
You recall witnessing all the milestones — their first spoken words, learning to walk, starting school, and their first dates. You feel a deep sense of gratitude for the years you spent together, the fun times, and the struggles.
You wonder, “How can I feel such great pride, love, and joy while also holding deep sadness in my heart?”
Grief is the normal and natural reaction to a significant change or loss in your life.
The thing about grief is that it isn’t JUST about losing someone through death; it’s about the changes we all experience in life. It involves unmet hopes, dreams, and expectations, as well as things we wish were different, better, or more.
So, how do you navigate the
conflicting
feelings that come up as an empty nester?
1. CHOOSE TO BE EMOTIONALLY HONEST
You may have been taught early in life the importance of “being strong,” but I’m here to tell you that pulling up your big girl panties is NOT going to get you through this with ease.
Choosing to be emotionally honest is never a sign of weakness; it requires a lot of courage and strength. Keep in mind that your child has been the center of your attention for many years. If you’re hurting, be honest and let trusted people know what
2. BE KIND TO YOURSELF
It’s easy to be hard on ourselves and hold very high expectations for how we “should” be feeling. Remember to be gentle with your precious heart right now. It’s okay to cry; in fact, tears are healing. It’s also okay to wish things were different.
Normalizing your emotions allows them to be felt and processed, which is an integral part of your healing process.
3. CREATE SPACE FOR SELF-CARE
Do you find yourself trying to stay busy to avoid thinking about the pain in your heart? Staying busy doesn’t remove the pain in your heart; it just temporarily distracts you from it. Self-care is crucial, which means slowing down.
Be mindful of creating time in your schedule to nurture yourself. Try to:
Spend some time in nature—soak in the peaceful, meditative energy
Curl up with your favorite book and a cup
Journal what’s going through your heart and your mind
Connect with supportive friends
Give yourself permission to rest
4. ALLOW OTHERS TO BE A LISTENING HEART FOR YOU
Navigating an empty nest can sometimes feel lonely. Be honest with those you love about your feelings. Reach out to members of your tribe (the ones you trust to be there for you through the ups and downs of life) and ask them to be a listening heart for you. Being a listening heart means showing up and creating space for someone else to be heard. It avoids comparison, criticism, judgment, giving advice, or trying to “fix” anything.
Most of us dislike seeing our loved ones hurt, so we often want to fix their pain. But what we really need is to be heard and acknowledged as we navigate heartbreaking changes in our lives.
5. CHOOSE NOT TO LEAVE IMPORTANT WORDS UNSAID
As a parent, you might believe that your kids need to see you being strong as they leave home. However, this may prevent you from being honest and sharing your deepest thoughts and feelings with them.
Choose to be emotionally honest. Let them know how much you love them and how much you’ll miss them. Reminisce about fun memories from their childhood. Share stories, connect deeply, and seize every chance to express what’s in your heart before they set off on their new adventure, so you won’t have regrets.
6. REACH OUT FOR SUPPORT
If you’re struggling to find your purpose moving forward, reach out and ask for support.
It’s not easy to navigate significant life changes like this—you don’t need to do it alone.
Remember, your child has been the focus of your attention for years. You’ve taught them how to talk, walk, navigate school, work, and relationships. You’ve put your heart and soul into raising them to be amazing humans! It’s normal to feel stuck when they leave the nest.
Give yourself lots of love and care as you start your new adventures. Be gentle with your journey and celebrate the most important role you have and will ever hold: being a parent.
Dawn Jackson draws on three decades of nursing experience and her expertise as an Advanced Grief Recovery Method Specialist to help others heal their hearts, transform their lives, and rediscover joy. She is the bestselling author of Journey to Peace and Healing and Journey to Self Discovery, as well as a contributing author to multiple international bestselling anthologies. Learn more at www.dawnmichelejackson.com/.
“ Sending a note via snail mail is a timeless way to let your kids know you’re thinking of them. We love Fully Live Life™ because their cards pair meaningful messages with art you’ll want to treasure.
Can you remember who you were, before the world told you who
you should be?”
—Danielle LaPorte
Every Friday in FLOW365, Mia begins planning by pulling four oracle cards— Rebecca Campbell’s Work Your Light deck is a crowd favorite. Not everyone in our community would call themselves “woo,” but everyone loves this weekly grounding ritual, and you can experience more in Patty Lennon’s oracle reading in this issue (page 102).
There is an oracle deck for everyone, and a new season is a great time to find one and weave it into your planning—to make it easy, we include “wisdom” prompts throughout the FLOW planning process.
This life-changing book goes into depth about “The Expansion Game,” which can transform your life and free you from fear of failure, not being good enough and being judged. It is packed with many real life examples, case studies and helpful tips, which will help you let go of the need to hide, procrastinate and play small. It will give you clarity to live your best life!
Mia's In
Bag
I love my big bag — it’s like my portable command center. Inside I keep pouches for everything, because pouches make it easy to grab what I need and keep things organized. Some pouches are always with me. Others rotate in and out, depending on the season.
And this isn’t just about leaving the house. Sometimes my bag moves with me from my office to the kitchen table, the couch, or even a sunny spot in the yard. Wherever I land, I’m ready to work, create, or just dream.
For me, pouches are the perfect mix of practical and playful. They keep things neat, make it easy to grab exactly what I need, and turn everyday tools into little curated kits.
THE BIG BAG
Holds it all together — my on-the-go HQ.
Italian Leather Triple Compartment
Shopper Tote from Quince
WELLNESS POUCH
Daily supplements, Summer Fridays lip gloss, Lush hand cream, and Elta MD UV Daily Moisturizing Facial Sunscreen sunscreen — tiny rituals that keep me feeling good.
THE LARGE DANA HERBERT POUCH AKA
MY PLANNING POUCH
Planner, post-its, FriXion pens — my recipe for aligned action.
FOCUS TOOLS
My favorite water bottle — because ideas flow better when I’m hydrated. And noise canceling headphones.
My current water bottle is the Owala 32 oz. My Bose headphones can play focus tunes or simply tune out others’ noise.
LAPTOP + JOURNAL
The tools I use to turn coffee shop mornings into content.
I love a good Moleskin journal.
ESSENTIAL OILS
POUCH
A mini wellness kit for focus, calm, or a mood boost — wherever I am.
I carry the roll-ons from Young Living — Thieves, Deep Relief, Breath Easy and Stress Away
ROTATING “EXTRA” BAGS
These are the pouches I’ll be taking in and out of my big bag depending on what I’m working on or exploring.
COLLAGE CLASS BAG — scissors, glue sticks, and an ever-changing stash of paper scraps and images.
CROCHET CLASS BAG — yarn in cozy fall colors and the hook that fits perfectly in my hand.
BUSINESS LEARNING BAG — printed worksheets, workbooks, or the latest book I’m studying to grow my business.
MAGIC BAG — stones, sage spray, oracle cards, a pendulum… perfect for creative play with my magic-making friends.
Plan It All with Post-Its
with Megan Flatt
It’s no secret that I love Post-it notes. Some might even call it an obsession— and I’m totally okay with that. They’re my favorite planning tool: simple, inexpensive, and endlessly versatile. There’s something uniquely satisfying about jotting down a task, sticking it where you can see it, and peeling it off when it’s done.
I’ve used Post-its to plan everything from launching a new business, to tracking my clients’ goals, to mapping out plot points in the romance novel I’m writing. When I say you can use them for everything, I’m not exaggerating.
Here are three of my go-to ways Post-its can make work (and life) easier.
Post-its are more than just colorful office supplies—they’re a powerful tool for organizing your ideas, clarifying your focus, and actually getting things done. Whether you’re planning a launch, mapping out a big goal, or just managing your day-to-day, these small squares can make a big impact.
So grab a stack and try one of these strategies today.
BREAK DOWN A PROJECT
Big projects can feel overwhelming. Where do you even start? Post-its help by breaking everything into smaller, manageable steps. It’s a flexible, visual way to keep track of all the moving pieces that make up a larger goal.
HOW TO:
• Start by writing your project name at the top of a wall, whiteboard, or notebook page.
• Then, on individual Post-its, write each task or milestone.
• Arrange them in the order they need to happen, grouping related tasks together.
This lets you see the big picture—and keeps you moving forward one small step at a time.
MAP OUT YOUR PROJECTS BY WEEKS
This summer was a full one at my house (I’m guessing I’m not alone?), but I also had a big project I wanted to complete by the end of Q3. When you’re juggling long-term goals with real-life schedules, it’s easy to lose momentum. Post-its make it simple to build a week-by-week roadmap.
HOW TO:
• Write out the dates for each week across the top of your page or space.
• Add Post-its for travel, holidays, or family plans, so you have a realistic sense of your availability.
• Then organize your project Post-its (from step 1) under each week based on what you want to tackle when.
• Did something change? Move a task Post-it to a new week.
It’s a flexible, visual way to stay on track—and adjust quickly when life happens.
LIMIT YOUR DAILY TO-DOS
If your to-do list feels a mile long, it can be hard to know where to start. Post-its help you stay focused by limiting how much you’re trying to juggle at once.
HOW TO: Each morning (or the night before), pick your top 3–5 priorities and write them on a single Post-it.
That little square is your permission slip to ignore everything else until those key tasks are done. Finish early? You can always grab another note and keep going—but you don’t have to.
Megan Flatt is a business strategist obsessed with helping entrepreneurs build sustainable, scalable, anti-hustle businesses—and yes, her entire business plan started on a stack of color-coded Post-it notes. Ready to plan your next big thing? Head to letscollective.co.
FALL DIGITAL CALENDAR ORGANIZATION STRATEGY
With new fall activities and school schedules, a clear calendar system is critical to keep everyone on the same page.
Keep separate calendars for family, personal, and business (TIP: use color-coding for quick reference)
Make sure calendars are synced across all devices so you don’t miss anything
Have a weekly gathering with your family (or yourself!) to review the calendar
AI START WITH A PAUSE INTENTIONAL
BY DONNA CRAVOTTA
“When you’re constantly on that hamster wheel your brain isn’t stopping long enough to consider that thing that hasn’t moved to the forefront yet.”
When Mia Moran, the publisher of Pause, said that on my weekly livestream, The Real 50 over 50, I agree that we need to give that pause, that space. Otherwise, we’re just not making decisions. We’re almost operating like AI and just going for the next available word.
That exchange crystallized something I’ve been thinking about for months: What if AI could actually create more space for the pause we need rather than simply accelerating the hamster wheel?
BEYOND THE PRODUCTIVITY TRAP
Most productivity advice focuses on efficiency, doing more in less time. But faster isn’t always better. We’ve all witnessed enough trends come and go to know that what matters is creating work with substance and meaning, which requires us to pause and reflect.
When most people talk about AI, they immediately jump to “How can I create months of content in 10 minutes?”
I use AI differently. I pause first, then challenge myself to “do more better.” There’s a world of difference between those approaches.
WHAT IS INTENTIONAL AI?
Intentional AI starts with a pause. A moment to consider what we want to create, before we ask. It’s about using technology thoughtfully to enhance our wisdom rather than replace it.
It’s also what I teach clients and talk about in my content, how to co-create with AI as a thought partner, but to never hand over the reins. When you let go of seeking a shortcut, you begin to see that the possibilities are endless.
3 PRINCIPLES THAT GUIDE MY AI APROACH
1. MINING FOR GOLD, NOT MANUFACTURING GOLD
When I upload a workshop transcript or podcast interview into an AI tool, I first pause to clarify my intention. I’m not asking for generic content. Instead, I’m looking for:
• Patterns and themes I might have missed
• Surprising connections between ideas
• The deeper story beneath my initial observations
That deliberate pause before engaging with the technology makes all the difference. I’m using AI to help me see what’s already there, rather than asking it to manufacture noise.
When I came up with the idea of this article, I paused to reflect, then used AI to explore and expand the concept.
2. CREATING SPACE FOR WISDOM TO SURFACE
The best ideas rarely come when we’re rushing. They emerge in the pauses, the spaces between tasks, the moments when our minds are free to wander and wonder.
AI, used intentionally, can handle certain repetitive tasks so we can create that essential space for pause. Instead of spending hours formatting a newsletter or transcribing an interview, I can use that time to reflect on what really needs to be said.
After decades of experience, we have earned wisdom that deserves time and space to emerge. AI can help create that breathing room, but only if we lead with curiosity and give it the space.
3. ASKING BETTER QUESTIONS, NOT ACCEPTING GENERIC ANSWERS
The quality of our work depends on the quality of our questions, which requires pausing to formulate them thoughtfully. With AI, the difference between mediocre and meaningful results often comes down to how we frame our inquiries.
Rather than rushing to ask “Write me a LinkedIn post about visibility,” I pause and consider: “What themes about visibility emerged in this client conversation that might surprise my audience?”
This intentional approach, pausing before engaging, prompts AI to dig deeper and enhance our expertise rather than substitute for it.
THE WISDOM EDGE
The AI revolution is moving faster than we can keep up, so… why bother? Your greatest asset isn’t speed but the wisdom to know when to slow down.
Technology can multiply your reach, but only your uniquely human perspective, shaped by decades of experience, can give your work meaning. The pause isn’t just productive; it’s where your competitive advantage lives.
6 PRACTICES TO USE AI WITH INTENTION
Whether you’re using AI for everything or tentative about dipping your toe in, these practices will help you use AI as the tool it is:
PAUSE AND REFLECT ON YOUR WISDOM. Before any AI interaction, take a moment to clarify what you know from experience. What patterns have you observed? What truths have remained constant despite changing technologies? 1
ASK AI WHAT IT NEEDS. These tools want to please and have more knowledge than you can fathom. Some of my most incredible results have come from being open to not having all the answers. Tell AI what you want to create, then ask what information it needs to achieve that goal. That conversation alone can reveal blind spots in your thinking.
USE AI AS A MIRROR, NOT A REPLACEMENT. After that initial pause, ask it to reflect back what you’ve shared, looking for connections or insights you might have missed. This dialogue helps you see your own expertise from new angles.
CREATE FROM THE PAUSE. Use the time AI saves you not to rush into more tasks, but to craft something meaningful rather than simply creating more content.
2 3 4 6 5
PAUSE BEFORE ACCEPTING RESULTS. Never accept the first output as final. Your judgment, informed by decades of experience, remains your most valuable asset. Take a moment to consider what rings true and what doesn’t. Responses often look good on the surface, but if you read closely or dig a little deeper, you notice where things are shallow or incomplete.
KEEP YOUR HANDS ON THE KEYBOARD. This is why I’m not a fan of custom GPTs that do everything for you. I wholeheartedly believe we need to learn how these AI tools work, the prompting, the refinement, the back-and-forth dialogue. This direct engagement will keep us relevant and in business for as long as we choose to work.
BEYOND CHATGPT… WHAT TO USE WHEN
If you’ve been using ChatGPT interchangeably with AI, you’re not alone, but you’re missing out. Donna explains a variety of AI tools and how she uses each.
Perplexity.ai
Perplexity is my favorite AI tool for research. It streamlines the search process, delivers reliable and nuanced insights in minutes, and always backs up its answers with direct links to high-quality resources. Perplexity helps me work smarter and never miss the details that matter.
Magai.co
Magai is a powerhouse in my AI toolkit. For $20 per month, I get seamless access to over 50 AI models—ChapGPT, Claude, Veo, Lora, and more. Intuitive persona and prompt creation, client-specific workspaces, and effortless organization with a built-in folder system. All in one place, with no extra fees or hassle.
AI Beyond Productivity
I use AI as a true collaborator, not just a tool. By training both Magai and Perplexity with my unique personality profiles: StrengthsFinder, Kolbe, Human Design, Love Languages, Enneagram, and Myers-Briggs, my inner self guides every search and interaction, making each conversation more insightful, genuine, and creatively aligned with who I am.
Google NotebookLM
Google NotebookLM is my digital “thinking partner,” I can upload all my content in a closed environment, then let it instantly summarize, synthesize, and find connections in my own materials. I can easily turn complexity into clarity, all grounded in my content, with reliable citations and seamless organization. I call it the LLM of ME.
Answer Socrates
Answer Socrates is my secret weapon for keyword research and content strategy. Instantly uncovering the real questions your audience is asking, organizing them with advanced clustering, and revealing hidden opportunities that other tools miss, all with a super simple interface and robust free plan that fits any workflow.
NoteGPT
NoteGPT is a transcription tool and so much more. Instantly summarize YouTube videos, articles, PDFs, and even audio. Everything displays on a webpage with the video, transcription, highlights, and a mindmap. Share the link with clients and colleagues. Use the Chrome browser extension to see YouTube transcriptions of ANY video on the fly.
Donna Cravotta helps entrepreneurial women over 50 become intentionally visible to their perfect audience. She is the founder of Cravotta Media Group and host of The Real 50 over 50 weekly livestream. Connect with her here: https://cravottamediagroup.com
The 5 Ps of Polished Podcast Guesting
by Candy Motzek
The Problem
The online world is noisy, and anyone who’s been in business for some time has seen the transition to louder, busier, and well…just louder. Influencers are scrambling to capture the attention of potential clients. The result is we feel like we’re yelling into the void (and we are), hoping to catch attention. At the same time, major players are spending substantial ad dollars, with large expert teams producing hours of content. You can’t compete; the truth is, most small online businesses are largely invisible.
When you’re on the social media content creation hamster wheel and following the standard online wisdom to grow an audience and chase engagement. It feels like a never-ending struggle between creating new posts, feverishly watching the engagement, and somehow finding time to work with your clients. Even when one of your posts does well, the success of a viral post is short-lived. So, you keep running and feeding the social media monster, hoping that a potential client will see you and your message.
We’ve been burned, and trust is low. We’ve followed the online gurus and taken their “3 easy steps to 7 figure” courses to learn that there’s more to business than 3 easy steps. You might feel disillusioned, jaded, and with good reason.
Sound bleak?
Here’s what smart entrepreneurs are doing instead:
• They’re turning down the volume.
• They’re getting off the content hamster wheel.
• They’re focusing on trust and connection.
• They’re guesting on podcasts.
The Solution is Podcast Guesting
BORROWED TRUST = INSTANT CREDIBILITY
The host has already done the work of building an audience. When they invite you in, that trust transfers to you. You’re not selling, you’re having a real conversation in a safe, respected space.
ONE HOUR = EVERGREEN ROI
A 30–60 minute interview becomes a longterm asset. Unlike social posts that vanish in 24 hours, or less, your episode continues to work for you, bringing in new leads and deepening relationships for months or even years.
UNDIVIDED ATTENTION & DEEPER IMPACT
When someone listens to a podcast, they’re focused. They’ve put on headphones. They’re walking the dog, driving, or folding laundry, and you’re speaking directly into their ears. That’s powerful intimacy you can’t replicate elsewhere.
It takes courage to show up, be seen, and be heard. When you take that bold jump, you will leapfrog past so many other online entrepreneurs who are vying for attention and clients.
The 5 P’s of Polished Podcast Guesting
This isn’t a numbers game. It’s strategic. Use your discretion and choose shows that are an excellent match for you, your products, and services. Your aim is to be seen and heard by your ideal future clients and to build a strong professional network with other experts in related fields. So, how can you leverage this powerful marketing tool?
#1 PREPARE
Get ready. Consciously design your guest assets. These include an aligned bio, talk topics, headshot, stories, and a strong call-to-action.
Make it easy for the host to say yes to you. Give them a bio they can easily read live. Provide a list of questions to ask and make the episode valuable.
Have a juicy lead magnet ready to go. Remember, the host is putting their trust in you and putting you in front of their audience; make it engaging, polished, and seamless.
#2 PITCH
Systems will support you to strategically reach out to aligned podcasts with a thoughtful, customized pitch.
This includes follow-up sequences to build trust and get booked.
Follow the host on social media and engage with them.
Leave a rating and review on Apple Podcasts and Spotify, and comment on their YouTube channel as well.
#3 PRESENT
Arrive at the interview with energy, connection, and clarity. This is your moment to shine, serve, and share stories that resonate and convert.
Most podcasters are using audio and video, so be camera-ready! Before they hit record, ask the host what they need and what their audience needs. Connect with the host and remember you are being placed in a respected position. Take a deep breath, be present, and smile.
At the end of the interview, thank the host and share the one place listeners can find you, along with your valuable lead magnet and a genuine invitation to welcome them into your world.
WE’VE BUILT YOU A SPREADSHEET TO START YOUR PITCHING PROCESS.
Go to the Resource Page and find the link to the Google sheet.
Once you’ve clicked, go to File / Save a Copy.
Every time you find a podcast to pitch, add it to the list.
#4 PROMOTE
Maximize your visibility and support the host by sharing the episode, repurposing clips, and tagging the host. Show appreciation, drive traffic, and build credibility.
Tip: Start the promotion right after the recording. Take a screenshot of you and the host, and post it on social media, tagging them with a thank you to tease the upcoming release.
#5 PROSPER
Nurture the relationship and the results long after the episode goes live. Stay connected with the host, refer others, and create ongoing collaborations. This one interview can open doors you didn’t even know existed.
You don’t need more posts. You need more presence. More conversations.
More trust. More aligned clients who already want what you offer.
Podcast guesting helps you do all of that without running on the treadmill or shouting into the void.
So let this be your sign: It’s time to get booked, get heard, and grow your business the smart way.
Candy Motzek is a trusted advisor, business coach, helping high-achieving women launch profitable, purpose-driven coaching businesses. She’s the host of the top international podcast “She Coaches Coaches,” and a sought-after guest who has appeared on over 70 shows.
You can find her at stepintosuccessnow.com.
YOUR GOALS
UPDATE YOUR ONLINE PRESENCE FOR
Fall can feel like a season of two extremes — we’re getting back to business after beloved summer time with family, travel, or a different work rhythm… and then suddenly, there’s that creeping thought: “Wait… the year is almost over!”
Pause for a minute, because panic and drama are not friends with follow-through. Let’s channel your back to business energy into intentional updates that make it easy for the right people to find you, connect with you, and take the next step.
STEP 1: GET CLEAR ON WHAT’S MOST IMPORTANT
Ask yourself: What is the single most important thing people need to know about me right now?
If it resonates, how can they take the next step?
Imagine someone stumbling upon me online for the first time — could they instantly tell if they’re my person?
Write your answers down — this will be your guide for all updates.
STEP 2: AUDIT YOUR ONLINE SPACES
Go through the list of places you show up online (see the checklist on the next page) and note what needs to change so your message is clear.
For example on Instagram:
• Is your bio clear about who you help and how?
• Does your link go to the right place?
• Do your top posts, photos, or videos reflect what you want people to know now?
This is not about spiraling into perfectionism — it’s simply about noticing what needs attention and making a detailed update list.
STEP 3: SCHEDULE YOUR UPDATES
Once you have your list, decide how you’ll get it done:
• If business is slow, block a full day and refresh everything.
• If you’re busy, spend 30 minutes a day and commit to finishing in two weeks.
You may discover things you’d like to improve later (new photos, better banners, etc.), but for now, commit to having the information correct.
Make a list of other things you’ve noted that you’d like to change. Note how important it is to change. Once everything is accurate, you can schedule time for additional updates.
BIZ REFRESH CHECKLIST
HIGHLIGHT THE ONES THAT APPLY TO YOUR BUSINESS — SKIP THE
REST.
INSTAGRAM
¨ Bio clearly states who you help + your current CTA
¨ Link in bio current
¨ Highlights updated (covers + archive old stories)
¨ Pinned posts reflect current offers or values
¨ First 9–12 posts aligned with your brand and message
FACEBOOK
¨ Personal profile intro + featured photos updated
¨ Business page cover photo + About section refreshed
¨ Pinned post reflects current focus
¨ Groups: description + welcome post updated
¨ Events tab cleared of outdated listings, add upcoming
LINKEDIN
¨ Headline aligned with current positioning
¨ About section clear + compelling
¨ Featured section links to current offers or media
¨ Experience section current
¨ Cover image on-brand
¨ Pinned posts/articles relevant
YOUTUBE
¨ Channel banner updated
¨ About section refreshed
¨ Featured video or playlist current
WEBSITE TOUCHPOINTS
¨ Homepage hero section (photo, headline, CTA)
¨ About page updated
¨ Contact page current (forms work)
¨ Services page aligned with current offers
¨ Testimonials/case studies refreshed
¨ Blog: top 3–5 posts updated with fresh CTAs
EMAIL & COMMUNICATION
¨ Email signature reflects current offer or freebie
¨ Email welcome sequence updated
¨ Opt-in pages reflect most important current offer
¨ Email footer links work
MARKETING MATERIALS
¨ Bio for collaborations, podcasts, or press
¨ Media kit/press kit
¨ Speaker one-sheet
¨ Workshop or retreat descriptions
¨ Price lists or proposal templates
¨ PDF downloads or lead magnets
¨ Canva templates with updated branding
GOOGLE & DIRECTORIES
¨ Google Business Profile (photos, services, hours)
¨ Any online directories you’re listed in updated
¨ Guest expert bios on partner websites current
THE FLOW PLANNER
5 OF MIA’S MEAL PREP MUST-HAVES
1. SILICON MUFFIN CUPS
2. VITAMIX
3. OXO TONGS
4. BALL JARS
5. ROASTING PANS 1 2 3 4 5
TIME TIP
ONE OF OUR FAVORITE PLAN SIMPLE TIPS FOR CREATING MORE KITCHEN CALM IS TO MOVE FOOD FORWARD THROUGHOUT THE DAY.
While you’re enjoying your morning smoothie, wash lettuce, soak black beans or marinate something for your dinner.
Before you leave the house, gather all the non-fridge items that you will need for dinner on the counter, so you are ready to start chopping when you get home.
Have a tiny window between tasks? Chop a few veggies you’ll need for dinner.
As you’re putting away food for dinner, pack lunches for the next day. Even if you find a good fall rhythm like Allison suggests, moving food forward throughout the day helps! So does having a clean sink!
Tess Masters is an actor, presenter, coach, author of The Blender Girl series, and founder of Skinny60®, which has helped over 30,000 people get healthy through science-based food and lifestyle strategies. Her recipes, wellness tips, and podcast It Has To Be Me have been featured widely, where she shares tools and stories for inspired living. Find Tess at www.theblendergirl.com.
SOUP FOR SUPPER SOUP FOR SUPPER
ROASTED BUTTERNUT SQUASH SOUP
SERVES 6–8
With fabulous flavor and a rich creamy texture, this soup will be a fall staple. Roasting is righteous, and taking the extra step with the garlic and squash delivers a nuanced profile and slight sweetness. The
DIRECTIONS
Preheat the oven to 350°F (180°C).
Line two large baking sheets with silicone liners or parchment paper.
Cut off the top of the head of garlic, brush with 1 teaspoon of the olive oil and sprinkle with a pinch of the salt. Wrap in parchment paper, then foil (to allow the garlic to steam and not burn, and to reduce aluminum transfer). Place on one of the baking sheets.
Toss the butternut squash, carrot, and onion in the remaining olive oil and 1/4 teaspoon of the salt and spread out on the prepared baking sheets.
Roast for about 1 hour, until the vegetables are cooked but not burnt. You don’t want any black
Once the garlic and vegetables have roasted, allow them to cool slightly. Squeeze the garlic pulp out of the peels. (This should yield about 2
While the vegetables are cooking, steep the cilantro root in the broth in a large saucepan.
Transfer the roasted garlic and vegetables to the saucepan with the broth, and add the coconut milk, minced ginger, and remaining 3/4 teaspoon salt. Bring the mixture to a boil, and then reduce the heat to medium-high, and simmer, partially covered, for about 15 minutes to allow the flavors to infuse. Remove the soup from the heat and
Pour the soup into your blender in batches, and blast on high for 30 to 60 seconds, until
Return the soup to the saucepan, season to taste, and warm it over low heat. Add maple syrup, if desired, and season with
To serve, ladle the soup into bowls and garnish with chopped cilantro
Photo: Trent Lanz
Photo: Trent Lanz
ROSEMARY TOMATO CHICKPEA SOUP
SERVES 6–8
I’ve been serving up this little gem for over 30 years, and it never goes out of style, so I had to include it in The Perfect Blend cookbook. On the table in under 20 minutes, it’s one of my go-to quick meals with the wow factor. To nail the flavor, use
DIRECTIONS
Pour 1 cup of the vegetable broth into your blender with the sun-dried tomatoes, 1 tablespoon of the garlic, and the red pepper flakes (if using), and blast on high for 30 to 60 seconds, until smooth. Set aside.
In a large pot, heat the oil over medium heat and sauté the onion and remaining 1 tablespoon of garlic with 1/4 teaspoon of salt for about 5 minutes, until soft and translucent.
1/4 cup finely chopped green onion 1/8 teaspoon (red pepper flakes, plus more to taste
Add the diced tomatoes and rosemary, and sauté for a few minutes, until fragrant.
Add the blended mixture, the remaining 4 cups of broth, and 1/2 teaspoon of salt. Increase the heat to high and bring to a boil. Reduce the heat to medium-low, and add the chickpeas. Simmer, partially covered, for about 10 minutes to allow the flavors to mesh.
Add the green onion right before serving, and season with remaining salt, to taste.
Q&A FABIENNE FREDRICKSON with
PHOTOS BY: Anastasia Chomlack
Let’s start at the beginning—tell us about your business today.
I help women business owners who are already successful—but stretched thin—scale their businesses to multiple six and seven figures with elegance, structure, and soul. My deepest joy is guiding missiondriven women to reclaim their time, their purpose, and their power… while creating abundance beyond what they imagined. The women I serve are highachieving, intuitive, and heart-centered. They’re not here for hustle anymore—they’re here to live fully while growing their impact. I get to walk beside them as they step into the CEO role and become the bold, joyful leaders they were born to be.
As your life has evolved—motherhood, marriage, personal growth—how has your business evolved with you?
When I started, I was in go mode—building, creating, pushing. But over time, especially through motherhood and moving through big life transitions, I realized that sustainable success requires softness. Spaciousness. Systems. Today, my business is built around my life—not the other way around. And I’ve become more unapologetic about leading with intuition, flow, and feminine energy… because that’s where the magic really happens.
Were there specific moments where you knew it was time to evolve? What were those pivot points, and what helped you move through them?
Absolutely. There have been several. One was when I reached seven figures in revenue—but found myself overwhelmed and working too much. I realized I had to leverage—team, systems, structures—and that’s what birthed my methodology and my book The Leveraged Business. Another pivot came when I saw the deep healing my clients needed to fully thrive— not just strategies, but mindset, nervous system work, and inner alignment. That’s when I integrated more spiritual and subconscious work into everything I teach. Every pivot has been guided by a whisper from within that became too loud to ignore.
You moved your family to France— how has living there shaped your life, your family rhythm, and your work? What surprised you?
What surprised me is how much more creative and visionary I’ve become with more space in my life.”
Moving back to France (where I was born and raised until the age of 10) and now living there permanently with my family for the last 9 years has softened me in the most beautiful way. It’s taught me to savor— to prioritize beauty, a natural rhythm to life, and more simplicity. Long lunches, walks to the market with my straw basket, picnics by the Eiffel Tower, saying bonjour to the shopkeepers each day, having coffee with my friends at a café or visiting a new art installation at a museum. My business became more grounded because I slowed down.
What surprised me is how much more creative and visionary I’ve become with more space in my life. The stillness birthed a whole new level of alignment that I now model for my clients…the idea that you can scale and grow big while living gently and with beauty and intention, not constantly in email or putting out fires. I don’t think there are many seasoned business mentors at 7-figures modeling both the masculine principles of exponential growth and the feminine principles of the unapologetic pursuit of pleasure and fulfillment simultaneously. I am proud to sit firmly in that mentorship seat for the women who choose to work with me.
How has your definition of success shifted over time?
Early on, success was about the numbers and constantly beating my own benchmarks. Revenue, followers, milestones. Now? Success is about downtime and joy. Peace. Deep presence. Impact that ripples. Success means waking up excited, working with soul-aligned women, having slow mornings, and feeling proud of how I live, how aligned I feel with my purpose. I still adore the strategy and scaling, but not at the expense of what matters most. This is what I teach: Soulful scaling, while taking 14 weeks of unplugged vacations a year.
What does a typical week look like for you?
How do you structure your time to support both your business and your life?
Mondays and Fridays are typically just for me—a spacious blend of moving meaningful projects forward, while also journaling, planning, and dreaming. I reserve midweek for my client sessions and live trainings, when my energy is highest. I also build in white space to create content, record new episodes of my podcast, The Fabienne Show.
One thing I learned long ago is that I truly cannot do it all if I want to have it all. I learned to surround myself with extraordinary support, both in my business and at home—people I trust who are even better than me at what they do. That’s a check I’m always happy—and deeply grateful—to write, because it buys me time, presence, and peace.
Evenings are sacred. Dinner with my husband and children is always an event—cooking goes beyond being a hobby for me, it’s a deep passion. No screens. Candles lit. Jazz in the background. Connection comes first. Everything else can wait.
I’ve structured my business in a way that honors both my energy and my relationships… and, often, I sneak in some escapes to Italy and the south of France. (A girl has to have her priorities.)
What’s the most important thing you do for your business these days? For you?
For the business: I hold the big vision. I create and protect the space for transformation. I nurture the community and protect the culture and energetics of the cocoon the members of Boldheart count on to scale. It is my job and privilege to magnetize the right women with powerful, high-value content (my books, lead magnets, the podcast and events I host) and design offers that transform.
For me: I prioritize personal growth, spiritual development and regulating my nervous system. Sometimes that’s through somatic practices, meditation, EMDR or even long walks, and it allows me to come back to center every single day. That’s what allows me to show up fully for the women who count on me and I couldn’t recommend it highly enough.
What’s something you used to think was essential that you’ve since let go of?
Perfection. Hustle. Control. The idea that I have to do it all myself. Now, I trust. I delegate. I allow things to be good enough so I can focus on what really moves the needle—and feels good.
What personal growth practices or modalities have made the biggest difference in how you show up as a woman, leader, partner, or parent?
For personal growth practices, it’s a whole toolkit. I use a mix of EFT (tapping or the Emotional Freedom Technique), EMDR, Psych-K, working with healers, and spiritual teachers. All of this attunement has been really powerful for me. I believe mindset alone isn’t enough—you have to work with the body, the subconscious, and the spirit. That’s how I help my clients create true transformation.
You talk often about having it all. What does that look like?
Having it all, for me, means living fully expressed. I always tell the members of Boldheart that their truest job is to be the fullest expression of who they really are in their life and work. That the things you are passionate about are not random, they are your calling.
Doing meaningful work. Loving deeply. Creating financial peace without hustle. Feeling free in my schedule, my body, and my home. I used to think “having it all” meant “doing it all”. Now, it’s about choosing what matters and letting the rest fall away and being OK with that.
What’s next for you? Any dreams you’re calling in or new ways your business is evolving?
Yes. I’m calling in even more visibility for myself and my message—not from a place of ego or accumulation for accumulation’s sake. Rather, it’s to reach the millions of women who are craving a new paradigm of sovereignty and feminine business. I’m creating new programs, retreats, and publishing more—there’s a fire within me to activate a collective rising of the empowered feminine. And also… more rest. More pleasure. More beauty. That’s the dance.
What would you say to a woman in midlife who’s feeling the pull to build or reshape her business—but isn’t sure it’s the “right time”?
If you feel the whisper for a different way of showing up in your work, it is the right time. You don’t need more clarity—you need commitment. Begin. Look for the right mentor who will show you the way. The resources will show up. The support will meet you. Your soul knows what it came here to do. You don’t need to wait to be ready—you only need to be willing.
WHAT’S FABIENNE LOVING RIGHT NOW...
ONE THING MAKING BUSINESS FEEL
YOUR FAVORITE INDULGENCE: Nothing beats a warm-from-the-oven croissant from my favorite village boulangerie in the south of France, eaten while I am barefoot in the quiet of early morning watering my geraniums and roses, before anyone else in the house is awake. It’s my favorite kind of luxury—simple, soulful, and just for me.
A BOOK YOU KEEP RECOMMENDING:
The Surrender Experiment by Michael A. Singer. I come back to this book again and again—it’s such a powerful reminder to loosen our grip, surrender to life’s unfolding, and trust that everything is happening for us. It’s become a permission slip for so many of the women I work with to stop controlling and start allowing divine redirection in their business.
MORE FUN: My 22-year-old daughter now works with me at Boldheart, and my sons (20 and 16) contribute to special projects to make some money on the side. Even my husband plays an integral role in my business. The business that was born as my first “baby” 25 years ago has grown into a rewarding family collaboration— and it makes everything feel even more meaningful.
YOUR GO-TO
WAY TO RESET YOUR
Solfeggio frequencies playing in the background of my life as I work or while I journal. A crockpot of stock bubbling away, a batch of something comforting baking in the oven), and maybe a lavender “tea” bath made from the purple flowers I harvest mid-summer in our Provençal garden. For me, this is peace and I love how
A PODCAST YOU ALWAYS TUNE INTO:
Brave Souls by Jenny Dinovi. It’s soul-stirring, wise, and always lands right on time. (I also love that the name sounds so much like my business—Boldheart—because both speak to
A FRENCH RITUAL YOU’VE
ADOPTED: Shopping at the Parisian outdoor markets twice a week and buying in season and (usually) only what we need for the next day or two, although sometimes I get carried away with all the fresh produce. It’s such a beautiful shift from the “stock up” mentality of the big box stores I used to shop at in the U.S. A fun fact is that French refrigerators are (notoriously) tiny for a reason—everything is fresh, intentional, and in line with eating with the rhythms of the season. It’s helped me slow down, savor, and tune into what actually nourishes us as a family, and that doesn’t mean
ALSO ON OUR BOOKSHELF
THE SURRENDER EXPERIMENT
BY MICHAEL SINGER
THE PERFECT BLEND BY TESS MASTERS
When women come to us wanting to get healthy and eat delicious food, we send them to our friend Tess Masters. This is one of her 3 books that will help you feel like your blender is worth every penny.
SHE BUILDS
BY JADAH SELLNER
Fabienne gave it as the book she keeps recommending. Mia has read and listened to it multiple times. If you want to be convinced that meditation can help you grow your business, this is your book.
LIFE STYLED
BY SHIRA GILL
Shira was our featured article in the first issue of Pause Magazine. This book is literally the most useful coffee table book ever. Open it to any page and find a strategy that will make your life better.
We love She Builds by Jadah Sellner. If you’re looking to build a business that truly fits your life—with plenty of reflection questions and real-life examples—it’s a great pick. Plus, it’s a relaxing and inspiring listen!
YOUR CREATIVE WORK SPACE
BY DESHA PEACOCK
Filled with beautiful photos, see how other creatives make work spaces that support them.
MAKE YOUR WORKSPACE SACRED
with Christine Martin
What you create, whether it’s on a laptop at home, in a company office, on a canvas, or in a kitchen, happens more readily in an environment that inspires. Like everything, spaces hold energy and when you are mindful of designing your workspace, you’ll notice a shift. Not only will productivity be enhanced, but creative flow as well.
Intentional design doesn’t have to take a lot of time or investment; subtle elements make a powerful impact. Color, lighting, layout, and energetics are some holistic interior design practices that take a room from so-so to sacred.
LOOK AROUND YOUR WORKSPACE AND USE THIS LIST TO GUIDE YOUR TRANSFORMATION:
Color: Notice what colors you respond favorably to; check in with your nervous system and go with ones that bring ease (my yellow tea cup cheers me)
Art: All art communicates; what message/ feeling do you want yours to invoke: expansion? abundance? success? passion? (my art from travels speaks to freedom)
Biophilia: Our innate connection to nature brings in grounding, tranquility, and growth; do you have an expression of nature in your space? (a small desk plant reminds me of being outdoors)
Lighting: Discover what kind of lighting gets the best out of you (natural light tunes me into my circadian rhythm, a table lamp is my night ambient light)
Layout: Consider what is distracting (piles of paper, tangled cords, empty coffee cups) and rearrange your area until it allows you space to create (I keep unused notebooks & my phone out of sight when I want to focus on something)
Personal Touches: Add something in your space that makes you smile, is a personal relic, or symbolizes a value (lighting incense and glancing at my collected stones grounds me)
Christine Martin is a holistic interior designer and founder of The Good Abode offering online and in person design transformations. She is also co-host of She DESIGNS Podcast. Connect with her at www.thegoodabode.com.
4 Breathwork Techniques to Help You Manage and Thrive
BY MELISSA BURGIO
Managing changes and transitions in our lives can be difficult, am I right? Whether you’re untangling a marriage or relationship, watching your kid drive away to college, or deciding if you want to leave that job you’ve had for your entire adult life – there’s this weird limbo where your brain works overtime while your body feels like it’s trudging through molasses.
I stumbled onto breathwork during my own messy transition a year or so ago (after trying everything from emotional eating to intense education programs). It’s so simple but unless you know about it, you wouldn’t think to try it.
The great thing is that you take your breath with you wherever you go, so you can easily pull one of these exercises out of your toolkit when you are wondering how to handle all of those “what the hell am I doing with my life” moments.
When things get bumpy, you can always call on your breath. Breathwork patterns can help us become more aware of what is going on inside our bodies.
We all know that the transitions in life can be difficult. Sometimes I even forget these techniques for weeks, then desperately pull them out like a life raft when things get rocky again. They’re not miracle cures, but they do help create moments of calm amidst the chaos—often just enough to take that next small step forward.
And honestly, sometimes that’s all we need: just enough breath to take the next step.
On the following pages are just a few of the traditional breathwork techniques that I have found incredibly helpful as I navigate all that life throws at me!
**Breathwork practices, while generally safe, can cause temporary side effects like dizziness, tingling, chest pain, or racing heart. Some individuals, especially those with pre-existing conditions, should proceed with caution. You should consult a healthcare provider before starting breathwork.
UJJAYI BREATH: FOR WHEN YOUR MIND
WON’T QUIET DOWN
You know those moments when anxiety has you mentally recounting all the things on your to-do list? Or when you are sitting at your desk trying to figure out where to start? Or when your allergies are acting up?
Ujjayi breath can be just the thing to help and it’s easy to do:
• Best when sitting or lying down, keeping your spine straight.
• Close your mouth and breathe through your nose (breathing in and out only through your nostrils).
• As you inhale and exhale, gently constrict the back of your throat as if you are making a “ha” sound (think of it like Darth Vader sounds).
• Inhale long and deep, on both the inhale and the exhale.
• Keep going for about 90 seconds.
There are other amazing benefits to this breathwork pattern including increased focus and concentration and reduced stress and tension. It can also help reduce pain and relieve sinus pressure.
ALTERNATE NOSTRIL BREATHING:
THE OVERTHINKING ANTIDOTE
Need to see these in action?
Google any of these breathwork techniques and look for videos. If you are brand new to breathing, you might need a demo.
Hear me out on this…while you may feel funny doing this, it is extremely effective for getting you out of the state of “overthinking”. The traditional name for this technique is Nadi Shodhana Pranayama.
Here’s how it works:
• Sit in a comfortable position with legs crossed.
• Put your hand into the “hang-ten” position.
• Exhale completely and then use your right thumb to close the right nostril.
• Inhale through the left nostril and then close the left nostril with your fingers.
• Open the right nostril and exhale through this side.
• Inhale through the right nostril and then close this nostril.
• Open the left nostril and exhale through the left side.
This is one cycle.
Continue up to 5 minutes.
Always complete the practice by finishing with an exhale on the left side.
Note: Hold each inhale for 2-3 seconds before exhaling through the opposite nostril.
Fair warning: If you are experiencing significant nasal congestion, don’t do this, unless you enjoy the sound of wheezing in your own head. Ask me how I know.
BREATH OF JOY:
FOR THOSE “CAN’T GET OFF THE COUCH” DAYS
We all have those days where we just feel glued to the couch or we can’t get out of bed, whether its because it’s rainy or cold or we just don’t want to. That’s where Breath of Joy can save the day! Breath of Joy makes you feel just like its name… motivated and invigorated. It’s about synchronizing your breath and moving your arms. You can’t do it without feeling joyful. Ask a friend to do it with you, it truly is a fun experience:
Here’s how it works:
• You will want to do this standing
• Feet parallel, hip width apart
• Knees slightly bent
• Inhale deeply through the nose in three parts,first bringing arms forward, then outward and finally overhead
• Then exhale forcefully through the mouth with an audible “HA!” while folding forward
Repeat until you either feel better or your neighbor knocks to check on you
Breath of Joy provides numerous benefits including increased energy, improved mood and reduced tension. It stimulates the nervous system and helps release pent up energy.
Fun fact, I’ve accidentally scared my cats doing this, but the energy shift is worth it.
CONSCIOUS CONNECTED BREATHING: FOR PROCESSING THE DEEP STUFF
Conscious connected breath is tremendously helpful for facilitating the release of emotional and physical tensions, allowing for a deeper understanding of oneself and one’s experiences. It allows us to tap into our higher levels of consciousness, which can help us live our lives joyfully. If you are one who likes to meditate, you can easily add this to your meditation ritual.
Here’s how you do it.
• Inhale through the nose, beyond the lungs, expanding the belly
• Exhale through the nose, contracting the stomach
As with any breathwork, you may feel unexpected emotions, so be prepared. This technique is wonderful for helping with any issues that might pop up for you in your day to day life.
Melissa Burgio is a Life + Success Coach and Certified Hypnotherapist based in the Greater Boston area of Massachusetts. Learn more at https://melissaburgio.com.
5 SHAMANIC TOOLS TO SHIFT YOUR ENERGY & CREATE BALANCE
Recently, I have been speaking a lot with my women friends, wise women like you, about how we are evolving as we age. New dreams arise. Kids, if we have them, leave the nest. Relationships shift. Our work in the world may change; our heart’s longings become deeper, truer.
Long before the grind of “doing” took over in our world, there was deep reverence for the feminine. In ancient times, the dance of yin and yang—sun and moon, feminine and masculine— was the way we lived and was seen as sacred. This balance was both beautiful and powerful, and these balanced energies brought abundance and peace.
The feminine receives. The masculine acts. We all carry both. Too much feminine and we may feel stuck or selfsacrificing. Too much masculine and we might burn out, control, or overdo. As things change in your life, as you listen to your deeper, truer heart longings, it’s important to balance your inner feminine and inner masculine energies.
When we shift our energy, and change the way we look at things, what we look at changes.
You have a physical body (hi, feet and hormones!), and you also have an energy body. Think of your whole self as a set of Nesting Dolls: the inner most “doll” is your body — next your mind/ emotions, the third from the center — your Soul — and the outside doll is the energetic.
We all know now that there is a mind/ body connection. Stress, negative thoughts/emotions, anxiety lead to physical/body symptoms. What about soul stress? Or energy blocks?
You are 99% energy, and your energy body is the operating system (OS) for your physical/emotional body; the software that informs your hardware, if you will. And just like your phone’s operating system (OS), your energy system needs updates to avoid crashing or freezing.
When was the last time you recharged your energy OS? When’s the last time you hit “update”? Soul-care and energetic upgrades aren’t optional; caring for our energy is essential to your well-being and makes changing easy.
5 TOOLS FOR ENERGETIC UPGRADES
Shamanic tools help us update our energy system with grace and flow. They work at the energetic level (the outside “doll”)—before the drama and overthinking— and as we update energetically, all the “dolls” within shift too. Put your attention on the energy, and everything else falls into place.
1. MAKE AN ALTAR
Whatever you place on the altar is altered.
An altar is a sacred energy focus point. A prayer portal. A reminder of who you really are. Create one with stones, feathers, flowers, objects from nature—or anything that speaks to your soul.
There are no rules; it’s all about your intention. Everything placed with intention becomes sacred. Allow the wisdom of your heart to guide the way. Place each item with care, inform it with your energy by blowing into it, holding it to your heart, or connecting any other way.
Shift objects in and out as your journey unfolds, keeping the energy fresh and vibrant. Let it change as you do. Tend it like your dreams. Dust it off now and then (physically and energetically). When it’s done its work, thank it. Let it go. Begin again.
2. GIVE YOUR WORRIES TO THE EARTH
Literally. Go outside, and find a stick or leaf. Blow your stresses, doubts, or overwhelm into it. Then place it gently on the ground. The Earth loves to compost.
This is altar magic, too. It’s giving your burdens to a power greater than you and letting transformation begin.
3. BREATHE WITH YOUR HEART
You know the airplane rule: put your oxygen mask on first. That’s not just safety advice—it’s spiritual truth.
Put your hands on your heart. Take three deep, grateful breaths. Then go outside (barefoot if you can). Face the sun. Breathe in your connection to the Earth. Let nature remind you how to receive. Breath + Earth = balance + grounding. Especially if and when you lean too far into “doing.”
4. PRACTICE BEGINNER’S MIND
In the shamanic way, we don’t drag the past behind us. Instead, we let the future call us forward. Every day is a chance to begin again. Every interaction, a fresh moment. Energy is 99% of who you are—and energy is always ready to reset. See with new eyes. Choose beauty. Start now.
5. GIVE IT TO THE FIRE
Fire transforms, so write a letter and burn it. Whisper a prayer into a match and light it.
I often host fires for the full and new moons. Full Moons are great for release; New Moons for setting intentions and dreaming anew. You don’t need a big fire pit, just your intention and a flame.
Let what’s no longer needed go. Invite in what wants to grow.
A FINAL TOOL … LOVE
When you’re spiraling, second-guessing, or trying to hold it all together, pause, breathe, and ask this question: “What would Love do?”
This one question alone shifts the whole field. This is one of the simplest interventions and preventions I know. Love is a frequency, and when we attune to it and align with it healing, connection, and creativity follow, every time.
GIVE YOUR WORRIES TO THE EARTH BREATHE WITH YOUR HEART PRACTICE BEGINNER’S MIND GIVE IT
PICK A TOOL. PLAY WITH IT TODAY. PRACTICE IT.
PRACTICE MAKES PROGRESS. TUNE YOUR ENERGY AS YOU WOULD YOUR FAVORITE PLAYLIST. NOT BECAUSE YOU NEED FIXING, BECAUSE YOUR SOUL IS READY TO SING. BECAUSE IN BALANCING FEMININE AND MASCULINE THE HARMONICS ARE STUNNING!!!!! LOVE YOUR PATH AND LOVE? IT’S ALL YOU NEED.
WHAT IT MEANS TO “RUN LABS”
WHEN YOU DON’T NEED “SICK CARE” AND ARE CRAVING “HEALTH CARE”
Amanda Hinman
It was 2:00 a.m., and I was wide awake … again. Heart pounding. Mind racing. Blanket soaked from night sweats. I remember whispering to my husband, “I just want to feel normal again.”
Back then, I thought “running labs” meant waiting for my doctor to tell me whether my numbers were “normal.” I had no idea that running the right labs could help me understand my body—let alone heal it.
Fast forward to today: I no longer rely on guesswork. And the midlife women I work with are living proof that testing—not guessing—is the most loving, efficient, and empowering way to rebalance your body in your 40s, 50s, and beyond.
So if you’ve ever felt confused or intimidated by lab testing, here’s a new way to look at it—one that might just change your life.
WHAT DOES “RUNNING LABS” ACTUALLY MEAN?
Running labs is just a fancy way of saying: Let’s get real answers about what’s going on in your body.
It’s how we pull back the curtain to discover the “why” behind your symptoms—whether it’s stubborn weight gain, mood swings, fatigue, or sleep that doesn’t restore you.
And spoiler alert: it’s rarely just your thyroid or “getting older.”
There’s usually a symphony of factors at play: hormones, gut bugs, toxins, inflammation, mineral deficiencies — and your body’s own stress response.
DOESN’T MY DOCTOR ALREADY RUN LABS?
Sort of. The average annual physical usually includes basic labs like:
• Thyroid Stimulating Hormone (TSH) –a snapshot of your thyroid’s command center
• Lipid Panel – cholesterol and fat metabolism
• Blood sugar markers – like fasting glucose or A1C
• Complete Blood Count (CBC) – general immune and red blood cell health
• Vitamin D – one of the few “nutritional” markers usually tested
The catch is traditional labs are designed to catch disease—not to optimize health. So unless something is severely out of range, you’ll likely hear: “Everything looks normal,” even when you feel anything but.
WHAT LABS ACTUALLY HELP YOU FEEL BETTER?
In my practice, we use functional testing to discover the root causes of hormone chaos.
Here are three of my favorite types of lab tests for midlife women:
• 24-Hour Urine Hormone Test
• Urine Micronutrient Testing
• Stool Testing
YOUR QUESTIONS ANSWERED
1. 24-Hour Urine Hormone Test
Imagine getting a detailed movie instead of a blurry photo. That’s the difference between this test and a standard hormone blood draw.
This test shows:
• How well you’re making hormones like estrogen, progesterone, cortisol, DHEA
• Whether your body can detoxify and metabolize them properly
• If your stress response is chronically activated (hello, wired-and-tired at 10pm)
Take Melissa, who came to me struggling with anxiety, weight gain, and breast fibroids, saw their lives change with the insight from these labs.
For her, excess estrogen wasn’t being cleared properly. Once we supported her detox pathways with the right food and supplements (like magnesium, fiber, and DIM from cruciferous veggies), her symptoms melted away, so did 8 pounds and a whole lot of guilt around yelling at her kids.
You might be wondering: Can I just ask my regular doctor for these tests?
In most cases, probably not.
Here’s why: the types of tests I’m talking about—like 24-hour urine hormone testing, comprehensive stool analysis, and micronutrient panels—are not part of standard care. Most conventional doctors aren’t trained in how to interpret these advanced panels, and insurance companies often won’t cover them.
Instead, these tests are typically ordered through functional medicine or integrative health practitioners who are trained to look deeper and connect the dots between symptoms and root causes.
2. Urine Micronutrient Testing
(Your Body’s Nutrient Report Card)
If you’ve ever wondered whether your body is actually absorbing all those healthy meals and supplements—you’re not alone.
Urine micronutrient testing answers that question with surprising clarity. It shows:
• Which vitamins, minerals, and antioxidants your body is actually using
• Early signs of oxidative stress and inflammation
• Amino acid and neurotransmitter markers that affect your energy and mood
Unlike blood or hair testing, this method assesses what’s happening at the cellular level—how your body is functioning and whether it’s equipped to repair, detoxify, and thrive.
One of my clients, Cori, had been battling chronic fatigue, brain fog, and stubborn weight gain. Her urine micronutrient test revealed depleted antioxidant nutrients (like vitamins A, E, and glutathione), low magnesium, and a significant need for glycine—an amino acid essential for detox and deep sleep.
Once we created a personalized plan to restore her levels with targeted food and supplements, Cori s energy returned and her cravings disappeared
She finally started sleeping through the night—without waking up groggy
“I feel like myself again,” she told me. “But a version I forgot existed.”
3. Stool Testing
(Yes, Your Poop Tells a Story)
Your gut is like Grand Central Station for hormones. When it’s inflamed, infected, or imbalanced, your whole system suffers. This test checks for:
• Hidden infections (like Candida or parasites)
• Microbiome imbalances
• Inflammatory markers
• Digestive enzyme function
Take Jenny, who felt bloated 24/7 and exhausted no matter how much she slept. A stool test revealed chronic Candida overgrowth. With targeted antifungals and enzyme support, she finally cleared the fog—and got her life back.
AMANDA’S BOOK: THE THYROID AND HORMONE SOLUTION IS A GREAT NEXT STEP
YOUR QUESTIONS ANSWERED
What about cost?
Since many of these tests fall outside conventional care, they’re usually an out-ofpocket investment. Here’s a rough estimate:
Some health savings accounts (HSAs) or flexible spending accounts (FSAs) may cover these tests—so it’s worth checking your benefits.
Yes, it’s an investment. But when you consider how much time, money, and energy we waste on the wrong diets, supplements, and “just live with it” advice, this kind of clarity can actually save you thousands in the long run.
EMPOWER YOURSELF WITH INFO
Running labs isn’t about being “sick,” even if we often run them because of symptoms.
If you’re feeling stuck, bloated, or burned out—and your labs always say “you’re fine,” it might be time for a different kind of testing.
Running labs is about being curious, proactive, and empowered. Running labs is a form of self-respect. It says: I’m ready to stop guessing and to start really understanding my body. I’m ready to find out how to support my body so it can heal.
When women finally get real answers, they stop chasing diets and supplements that don’t work—and start nourishing themselves in ways that actually do.
YOUR QUESTIONS ANSWERED
Who is the best person to work with once you have results to make a plan?
This is crucial.
Getting the data is only half the equation. The real magic happens when someone helps you translate those results into an action plan that fits your body and your life.
You want to work with a trained functional medicine practitioner or hormone health consultant who:
• Understands hormone metabolism, nutrient pathways, and nervous system regulation
• Uses a root cause lens (not just symptoms)
• Offers support that’s personalized and sustainable—not a one-size-fits-all supplement list
Amanda Hinman is a Women’s Hormone Health Coach & Best Selling Author of The Thyroid & Hormone Solution.
If you’re looking for that kind of guidance, She’s love to support you. In her 5-month Thyroid & Hormone Solution program, her team and her run advanced labs, decode your results with you, and design a fully customized plan to help you feel like yourself again—strong, clear, and energized.
Learn more at www.hinmanholistic.com
Tough Time Finishing Goals? Piece
of Cake!
Wouldn’t it be great if completing a goal was as easy as eating chocolate cake?
If you’re like me, you never feel like I can’t eat another bite. Like, never. In fact, my tummy has a VIP section dedicated to chocolate. At least once a week, I swear all the deserts in the city get together in a secret meeting on how they can scheme their way from the nearest bakery into my stomach, and eventually, onto my waistline.
But when it comes to accomplishing some goals, there’s a part of me that starts whining like a kid who doesn’t want to run
a lap in gym class. If my brain makes me think the goal is too big, I can even hear my 12-year-old self, who used to whine under her breath in P.E., let out a slow and agonizing, “But, I don’t wannaaa!”
It’s tempting to give up, isn’t it? Especially after you’ve already put in a full day at work and invested energy in making dinner (chocolate cake not included). Then, you help your kids with their math homework while trying your best to convince them not to give up.
So how do you switch from being tempted to sit on the couch to motivated to do what needs to be done?
3 Steps to Resist the Urge to Give Up
1. Refresh
Take a moment to distance yourself from the less-than-pleasant memories of the day. Step outside and feel the sun on your face for a few minutes. Or listen to a song that makes you feel powerful and believe you really can have what you want in life. (Thank you Irene Cara for creating “What A Feeling” and Beyonce for creating “Diva.” Both have contributed greatly to my personal development.) Feel free to dance like other people’s opinions don’t matter while giving yourself credit for what you’ve accomplished so far that day or that week as well as other challenges you’ve overcome in life. You completed that much, so this goal may not be so difficult as your brain wants you to believe.
2. Refocus
Cake is eaten bite by bite, not in one mouthful. This is where you tell your brain not to get too worried about all the steps that have to be taken to complete the goal.
Choose three small steps, schedule each one to complete over the course of three separate days that week or month. Be kind to yourself and give yourself wiggle room. There may actually be a day when you’re too tired to complete a step or something else takes priority, so designate one day that week to catch up in case that happens. The trick is to make sure it isn’t the last day of the week. Otherwise, you’ll be tempted to put it off and even that day will get filled with something else.
Give yourself permission to work on these. Yes, people need you. And, you need to be there for you, too.
3. Re-Engage
This is where you take action before your mind can make you think otherwise. If the goal is to write something, start writing whatever comes to mind. Or, voice note on your phone of ideas that pop in your head.
If the goal is to complete a home project, pick up the hammer and start hammering away. Whatever tool that is involved in helping you complete your goal, pick it up and put it to use immediately.
Sometimes, we wait for the “I’m ready” feeling to come. But sometimes the feeling comes by doing what hasn’t been done yet. The next day, you may find yourself more excited about what needs to be done because you took a step forward the day before. That feeling creates momentum.
And remember, although goals do not vanish as easily as dessert while watching a good Lifetime movie on a Saturday night, knowing you took a step towards your destiny is far more delicious.
Joy Scott is an award-winning comedian and motivational speaker. Connect with Joy here: https://www.joyscott.pro/
Are You Spending Time Where Your Future Revenue Lives?
How understanding the timezones and timelines in your business can save your energy and increase your income
By Lisa Mullis
Do you ever look up at the end of the week and think, “I’ve been working nonstop, so why does my bank account not reflect this?”
That was me a few years back. Even as I delivered good work, stayed booked, and checked all the boxes, the numbers and the fatigue didn’t add up.
My bank account was … fine, but not reflective of the level of effort.
The problem was that I wasn’t spending my time in ways aligned with how revenue is actually generated—now or later.
THE TIMEZONES IN YOUR BUSINESS
We all get 24 hours a day, but not all hours carry the same weight. In a service-based business, your time falls into three zones.
INCOME TIMEZONE — Client sessions, deliverables, project management. Billable work that gets you paid now. It feels productive and safe because you know how to deliver. So you stay booked, even if you’re maxed. Sometimes it’s fear that nothing else will make money. Sometimes it’s your sense of worth tied to being busy. But if all your time goes here, there’s no capacity to shift your model or scale.
EXPENSE TIMEZONE — Inbox, tech, tinkering. Necessary, but not directly tied to revenue. This is where we often hide when business feels hard. You check off 17 microtasks that feel productive but move nothing forward. It gives the illusion of stability, but it’s often procrastination or control.
INVESTMENT TIMEZONE — Strategy, visibility, biz dev. The activities that create future revenue. This is CEO-level work. This is the time that builds the future you say you want, but because there’s no deadline or immediate payoff, this time gets squeezed between meetings or cut altogether. The belief behind this behavior: If I’m not delivering, I’m not earning.
As business owners we need to split our available hours across all three timezones since the activities in each are necessary to the viability of your business.
Most folks are overextended in EXPENSE, clinging to INCOME, and ignoring INVESTMENT.
That’s like harvesting crops without planting. You’ll get paid today but stall or burn out later.
Here’s a starter guide to adjust your timezone ratio.
• 50% Income (cash now)
• 30% Investment (cash later)
• 20% Expense (necessary but capped or delegated)
Adjust ratios based on your business stage. If you’re new, you may need more in Investment. If you’re booked but stalled, you might be overspending in Income or Expense. Even shifting 3–5 hours into Investment can build real traction.
Now, even after adjusting your timezone ratio for better alignment between what you’re doing and the kind of business you want, you still might feel like it’s not working. This is where your time allocation gets interesting because we have another layer of time at play.
ENTER THE TIMELINES
There are three timelines that occur in business, especially service-based ones, that are barely recognized and little discussed. Yet understanding what these timelines are and where you are on any of them provides crucial context for understanding why certain periods of time feel unproductive (but aren’t).
THE MARKETING TIMELINE — The time it takes for visibility and relationship-building efforts to generate client work. From ground zero? Expect about 6 months. If you’ve done marketing before but paused, maybe 3–4 months. Either way, quitting or switching tactics resets the clock.
THE BUILD TIMELINE — The time it takes to create the offers, assets, and systems for a sustainable business. Think: websites, sales pages, backend tools, delivery mechanisms. It includes mindset work and lots of iteration. Six months minimum, often longer.
THE BUSINESS FOCUS TIMELINE —
The time it takes to narrow your scope and find true alignment between vision and action. You’ll have too many services. Confusing messaging. Offers that don’t quite fit. There’s no set length here. But the more time you spend in Investment-mode, the faster clarity comes.
MAKING TIMEZONES AND TIMELINES WORK FOR YOU
Now that you understand your timezones and can recognize the hidden timelines, you’re in a position to make better decisions about where to put your energy and how to interpret your progress and results.
For example, if your calendar is all Income and Expense activities, and you’re on month 2 of a 6-month Marketing Timeline, of course it feels like nothing’s happening.
If you’re spending time in the Investment zone, results are likely lagging—but coming. Keep going because quitting will put you back at the start of the Marketing Timeline.
If you’re rebuilding offers and think, “Why is this taking forever?” You’re on the Build Timeline.
If you’re asking, “What do I even want this to look like?” You’re on the Business Focus Timeline. Investment-mode activities will bring clarity to the surface faster.
THE BOTTOM LINE ON TIME
Understanding these timezones and hidden timelines won’t magically free up space in your calendar or speed up results. It will help you stop spinning stories and give you language for what’s really happening. That clarity keeps you steady when things feel slow. It helps you make choices from vision, not panic. It reminds you that while progress may not be visible, it’s still happening.
This business you’re building is not just about what you make. It’s about who you’re becoming—and what kind of work you want to be known for 3, 6, 12 months from now.
That version of your business starts with protecting the time to create it. Your results will reflect how you spent your time this week.
As a business advisor and messaging strategist with 25+ years of experience, Lisa Mullis helps service providers turn their message into money and grow a business that reflects their voice, values, and vision. www.paraphrasecomm.com
YOUR GAME PLAN TO REFOCUS, RE-ENERGIZE, AND FINISH THE YEAR STRONG
A SEASONAL INVITATION TO LET GO
Autumn teaches us so much. It is the season of transition, and at the heart of its wisdom is a powerful truth: letting go is a natural and necessary part of life. Just as the trees release their leaves, we’re reminded that shedding what no longer serves us creates space for rest, renewal, and ultimately, new life.
For this season’s oracle reading, we’ll focus on the insight available to you around letting go.
Where might you need to release? What are you being invited to let go of … and how?
ORACLE READING WITH PATTY LENNON
To make this reading more personal, we’re doing something a little different. There are three separate messages ahead, each connected to a single card. Before turning the page, choose a number: 1, 2, or 3. Trust whatever calls to you.
Then, read the message that corresponds to your number. That is the guidance meant for you this season.
IF YOU CHOSE CARD ONE: SOUL
Your soul is ready. Can you feel it? That quiet hum beneath the surface, the sense that something is preparing to bloom?
This card speaks of a deep return to yourself. Your soul is calling you home — not just to listen, but to trust the powerful light that lives within you. There’s something luminous rising in you, and it wants to be seen.
But for that light to shine fully, you may need to let go of any relationship that doesn’t recognize your brilliance, especially those that dim your light, even unintentionally. Letting go can be painful, especially when it involves people who’ve been part of your life for a long time. Yet just like starlight, a symbol on this card, some relationships arrive only to bring their gift, not to stay forever.
You can honor what was and still choose release. This is a card of hope and direction. Spirit wants your soul shining bright without apology.
IF YOU CHOSE CARD TWO: SUN
There is so much light here and yet, as the season shifts and days grow darker, this card reminds you of something essential: movement is medicine.
The imagery says it all. A waterfall rushes down a mountain. Birds soar across the sky. Even sunlight dances through the trees. Nothing is stagnant and neither should you be.
This card asks you to move. That might mean physically moving your body. It could mean clearing the clutter that’s weighing you down. Or maybe it’s time to shake up your routine, take a spontaneous trip, or shift your perspective.
Whatever movement looks like for you, it’s the path to release. To let go of what’s stuck, something within you must start to flow.
IF YOU CHOSE CARD THREE: STILLNESS
In a world that praises hustle and busyness, choosing stillness is an act of courage. And that’s what you’re being called to now.
When life feels uncertain or things begin to shift, the instinct is often to do. To fill the space. To rush. But this card is asking you to pause.
Let go of urgency. Release control. Sit in the quiet and allow what’s unfolding around you to happen without interference. Trust that the world will not fall apart if you simply rest for a moment.
In this stillness, something magical happens. Your awareness expands. Beauty begins to emerge. Treasures that have always been there, waiting to be noticed, reveal themselves. You just needed to slow down long enough to see them.
MAKE THIS READING YOUR OWN
As you reflect on your card, take a moment to check in: What does the energy of this message mean for you?
You may have felt pulled toward more than one number — or perhaps a different card caught your attention the moment you turned the page. Trust that. If you’re guided to read more than one message, it’s because there’s something there for you. Your intuition knows the way.
Take a closer look at the imagery in your card(s). What details stand out? Is there a color, symbol, or landscape that speaks to you? You might receive a message that isn’t written in words but whispered through what you see and feel. There’s no wrong way to experience this reading. Let it be personal. Let it be yours.
Patty Lennon is a best-selling author, keynote speaker, certified coach, and founder of The Receiving School®. She is a former type-A corporate banker who discovered there was more to life than making money. Patty holds a masters in psychology and has been featured in Forbes, Fast Company, and Daily Worth. She blends brain science and metaphysics to help her fellow humans manifest their dreams into reality.
You can find Patty each week on her youtube channel — https://youtube.com/pattylennon
The Astrology Report
with Danielle Hendrickson
The sky is always speaking to us. Always mirroring for us. Its patterns, its cycles, its light and shadow… they move with us in a living conversation. When we truly listen, planning shifts from ticking boxes to walking in step with the divine rhythm.
Each phase, each shift, each planetary dance offers its own timing: a moment to act, a moment to pause, a moment to plant, to release, to dream. Astrology is the art of reading that larger story, finding your place within it, and moving in rhythm with the greater whole.
In the months ahead, the cosmos offers openings for reflection, turning points of courage, and invitations to let go of what no longer serves. As you read, notice what calls to you. These alignments move through the collective, yes, but they also touch each of us in deeply personal ways.
FULL MOON IN PISCES WITH LUNAR ECLIPSE*
September 7, 2025
15° Pisces
6:08 PM ET
This Full Moon in Pisces arrives as a call to soften, pause, and reconnect with the soul’s deeper currents. Pisces, the dreamer and healer of the zodiac, holds the wisdom of completion…the place where personal agendas dissolve into compassion, forgiveness, and divine union. Across the sky, the Virgo Sun offers her devotion to the details, creating a sacred container for spirit to pour into form. Together, they weave service that is both soulful and grounded.
This lunation invites us to:
• Complete a cycle of service that no longer aligns with the truth of your soul
• Refine how you show up for others, shifting from martyrdom or self-erasure into devotion and discernment
• Release spiritual bypassing and anchor compassion into embodied practice
• Honor your role in the greater whole, tending both the micro (Virgo) and macro (Pisces) with care
• Reclaim your sacred “why,” allowing Virgo to build the temple and Pisces to fill it with spirit
*Note: This Full Moon is also a lunar eclipse. While it won’t be visible in the United States, it marks the opening of the eclipse window, which is a powerful twoweek period of accelerated change and revelation.
NEW MOON + PARTIAL SOLAR ECLIPSE IN VIRGO
September 21, 2025
29° Virgo 7:53 PM ET
This is no ordinary New Moon. It’s a solar eclipse at the final degree of Virgo, which is a powerful threshold moment.
We usually set intentions and manifest with the New Moon, but when it’s paired with an eclipse, the work is not to manifest, but to listen. They are wild cards of soul evolution, when the veil thins and deeper forces can move through us. The final degree of Virgo speaks to completion, refinement, and sacred service. Something is being purified here to be even more real.
Virgo is the Priestess, the embodiment of the sacred through the physical. She is a temple keeper. A weaver of wholeness. A vessel of spiritual integrity. This eclipse marks a collective invitation to refine how we serve and why.
Questions to reflect:
• Where am I leaking energy through perfectionism or people-pleasing?
• What routines or systems want to be composted, so new rituals of devotion can be born?
• How can I honor the sacred through my daily life?
FULL MOON IN ARIES
October 6, 2025
14° 08 Aries
11:48 PM ET
This Full Moon arrives as both a Harvest Moon and a Supermoon, heightening its luminous, ripe energy. Aries, the warrior of the zodiac, pulses with bold initiation, fierce clarity, and soul-rooted courage. As the culmination of the Moon’s cycle, she urges us to embody our true purpose with integrity, no matter how bravely we must stand.
This lunation compels us to:
• Release anything that stands between us and wholeheartedly stepping into our own power, as aligned with soul truth, not just personal desire.
• Illuminate how our creative or leadership spark might have dimmed under others’ expectations, and reignite it with sovereignty.
• Embrace assertive self-love, shedding any apology or shrinking from expressing our edges.
• Trust that sacred courage radiates when we inhabit our passion with compassion, we serve ourselves and the world from a place of deeper devotion.
NEW MOON IN LIBRA
October 21, 2025
28° 21 Libra
5:25 AM ET
Libra’s New Moon graces the dawn with invitation: to re-align our relationships, and re-commit to grace, balance, and soulful reciprocity. Libra asks: how do you co-create beauty, truth, and harmony while staying true to yourself?
This lunation is rich with potential to:
• Intentionally reframe partnership dynamics from co-dependence to mutual honoring.
• Plant seeds of collaboration that feel both elegant and authentic.
• Harmonize our self-expression with diplomacy, allowing our truth to be heard without force.
• Stabilize the dance between self and other — nurturing relationship as an art form rooted in soul connection.
FULL MOON IN TAURUS
November 5, 2025
13°22 Taurus
8:19 AM ET
This Full Moon in Taurus glows as the Beaver Moon and rises as a Supermoon, the brightest and closest Full Moon of the year.
Rooted in Taurus’s earthy wisdom, this lunation invites us to cultivate grounded abundance and soulful security. It’s a moment to sow lasting integrity in the vessel of our lives.
This Full Moon invites you to:
• Anchor into the deeper rhythm of your body, your resources, and the tactile beauty of daily being.
• Notice where you’ve sacrificed stability for illusion. Recommit to solidity, simplicity, and soulful nourishment.
• Align your readiness to receive with your capacity to provide. Taurus reminds us: stability and sacred trust are mutual gifts.
• Celebrate the resilience of your inner rhythm, as you cultivate what sustains you, you’re honoring the sacred promise of earth and soul.
NEW MOON IN SCORPIO
November 19, 2025
28°11 Scorpio
10:47 PM
Under Scorpio’s velvet darkness, this New Moon whispers invitations into the hidden: depths, thresholds, and transformations. It’s ripe terrain to plant seeds that emerge from soul-lit mystery rather than known logic.
This New Moon is perfect for:
• Setting intentions born of emotional clarity, buried longing, and soul truth.
• Beginning a process of rebirth — intentionally releasing what no longer thrives, and allowing what’s unseen to emerge.
• Opening to deeper healing. This is an initiation into radical honesty with self, spirit, and shadow.
Trusting that your inner underworld is fertile; it holds keys to profound power and soulful renewal.
Together, November’s Full Moon in Taurus and New Moon in Scorpio weave a sacred dyad from grounded manifestation into transformative rebirth - a journey from earth’s abundance into soul alchemy.
Danielle Hendrickson is a Sacred Feminine astrologer, priestess, and women’s guide devoted to the wisdom of the Venus Cycle. Through her readings, writing, and teachings, she supports women in remembering who they truly are, reclaiming their worth, and embodying the radiant feminine essence they came here to express. Find Danielle here: www.daniellehendrickson.net
Getting Back to Business Your Fall Flow
Fall is a season of fresh starts. Instead of trying to change everything at once, here’s a simple way to design a rhythm that works for you.
GET CENTERED. Step away from the busy. Take a walk, go to yoga, or try one of the tips from the Pause pages.
ENVISION. Close your eyes and imagine it’s December 31. What are you celebrating in your body, life, soul, and work? Write it down.
CHOOSE 3 PRIORITIES. Let them emerge from your vision. Trust your intuition — they don’t all have to be business goals.
MAP YOUR WEEK. Create time blocks for those 3 things alongside your non-negotiables. This is your fall rhythm.
CHECK IN WEEKLY. A rhythm isn’t set-and-forget. Each week, notice what worked, adjust what didn’t, and keep showing up.
A rhythm isn’t rigid — it’s a container to help you become who you’re ready to be.
Ready?
FALL FLOW HAPPENINGS
*All white workshops are free and open to public
A FINAL MOMENT TO PAUSE
Before you turn the page on today, take one deep breath. You don’t need to earn your rest. You’re allowed to pause—right now. What’s one way you can invite pause into your day today?
Try one of these pauses...
Step outside barefoot and feel the earth. Sip something warm with no distractions. Lie back and watch the leaves. Write down one thing you are grateful for. Recall a really good memory. Take a long, deep breath. May this small pause bring you back to yourself.
