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  • The Bridge to Connection – Mastering Healthy Communication

    Welcome back to “Talk About It Tuesday” at Enlightened! We’ve journeyed through self-actualization, empowerment, and the crucial role of setting healthy boundaries. Today, we’re exploring another vital skill that underpins all healthy relationships and personal growth: Healthy Communication.

    In our often fast-paced and digitally mediated world, truly connecting with others – and even with ourselves – can feel challenging. Misunderstandings, unspoken expectations, and fear of conflict can create distance and stress. Healthy communication isn’t just about talking; it’s about listening effectively, expressing yourself authentically, and fostering mutual understanding and respect. For everyone in our Warren/Youngstown community seeking stronger relationships and a more peaceful inner life, mastering this art is key.

    What Does Healthy Communication Look Like?

    Healthy communication is far more than just exchanging words. It’s a dynamic process that involves:

    • Active Listening: Truly hearing what the other person is saying, both verbally and nonverbally, without interrupting or formulating your response while they’re still speaking. It involves empathy and a genuine desire to understand their perspective.
    • Clear and Honest Expression: Articulating your own thoughts, feelings, needs, and boundaries respectfully and directly.
    • Empathy and Understanding: Trying to see things from the other person’s point of view, even if you don’t agree with them.
    • Respect (for Self and Others): Valuing your own perspective and the perspective of others, even during disagreements.
    • Non-Verbal Cues: Being aware of your own body language, tone of voice, and facial expressions, and being attuned to those of others.
    • Constructive Conflict Resolution: Addressing disagreements in a way that seeks solutions and understanding, rather than blame or “winning.”

    At Enlightened, we see healthy communication as essential for nurturing the mind-body-spirit connection, as our internal state often reflects in how we communicate, and vice-versa.

    Why is Healthy Communication So Vital for Empowerment and Well-being?

    Developing healthy communication skills is deeply empowering and contributes significantly to your overall well-being:

    • Stronger, More Authentic Relationships: Clear, honest communication builds trust and intimacy, reducing misunderstandings and conflict.
    • Effective Boundary Setting: You can’t maintain healthy boundaries (as we discussed last week!) without the ability to communicate them clearly and respectfully.
    • Reduced Stress and Anxiety: Misunderstandings and unresolved conflicts are major sources of stress. Healthy communication helps to prevent and resolve these.
    • Increased Self-Esteem: Being able to express yourself authentically and have your needs heard boosts your sense of self-worth.
    • Better Problem-Solving: Whether in personal relationships or professional settings, clear communication is essential for effective collaboration and finding solutions.
    • Greater Emotional Intelligence: Practicing healthy communication enhances your ability to understand and manage your own emotions and empathize with others.

    Practical Steps to Cultivate Healthier Communication Habits:

    Improving communication is a skill that can be learned and refined with practice:

    1. Practice Active Listening:
    • Talk About It: When someone is speaking, give them your full attention. Put away distractions. Make eye contact. Nod to show you’re engaged.
    • Reflect back what you hear them say (e.g., “So, if I understand correctly, you’re feeling…”) to ensure understanding before you respond.
    1. Use “I” Statements:
    • Express your feelings and needs from your own perspective, without blaming or accusing. For example, instead of “You always make me feel…”, try “I feel [emotion] when [situation] because [your need/reason].”
    1. Be Mindful of Non-Verbal Cues:
    • Notice your tone of voice, posture, and facial expressions. Are they aligned with your words? Pay attention to the non-verbal cues of others as well.
    1. Choose the Right Time and Place:
    • For important or potentially difficult conversations, pick a time when you can both focus without interruptions or when emotions aren’t already running high.
    1. Seek to Understand Before Seeking to Be Understood:
    • Make a genuine effort to grasp the other person’s perspective before focusing solely on getting your own point across.
    1. Practice Empathy:
    • Try to put yourself in the other person’s shoes. How might they be feeling or perceiving the situation?
    1. Learn to Give and Receive Feedback Constructively:
    • Focus on specific behaviors rather than personal attacks. When receiving feedback, try to listen openly without becoming defensive.

    Holistic Support for Enhancing Your Communication Skills

    Developing healthier communication patterns is a journey, and it’s often beneficial to have support. At Enlightened, Holistic Wellness Coaching can be an excellent space to:

    • Identify your current communication patterns and challenges.
    • Learn and practice assertive communication techniques.
    • Explore how your emotional well-being impacts your communication style.
    • Develop strategies for navigating difficult conversations.
    • Build confidence in expressing your authentic self.

    Healthy communication is the bridge that connects us to ourselves and to others. By mastering this art, you empower yourself to build stronger relationships, reduce conflict, and live a more authentic and “Enlightened” life.

    What’s one aspect of healthy communication you’d like to focus on this week? We invite you to “Talk About It.”

    If you’re looking for guidance on improving your communication skills and fostering healthier relationships, Larissa is here to help.

  • Connecting Within: A 10-Minute Mindful Body Scan for Deep Relaxation

    Do you ever feel disconnected from your body, perhaps only noticing it when it signals pain or discomfort? In our busy lives, it’s common to live primarily in our heads, rushing from one task to the next. A Mindful Body Scan is a gentle yet profound practice that invites you to systematically bring awareness to different parts of your body, fostering a deeper connection, releasing tension, and promoting profound relaxation.

    This exercise is a wonderful way to check in with yourself, calm your nervous system, and cultivate a sense of inner peace. At Enlightened, we often recommend practices like the body scan to our clients in the Warren/Youngstown area as a tool for stress reduction and enhanced self-awareness, key components of holistic well-being. This exercise will take about 10 minutes.

    Preparing for Your Mindful Body Scan:

    1. Find a Comfortable Position: Lie down on your back if possible, perhaps on a yoga mat, your bed, or a comfortable floor. If lying down isn’t feasible, you can also do this exercise sitting comfortably in a chair with your back supported and feet flat on the floor.
    2. Gentle Stillness: Allow your arms to rest by your sides, palms facing up or down, whatever feels natural. Let your legs be uncrossed. If you’re sitting, rest your hands gently in your lap.
    3. Close Your Eyes (Optional): You may find it easier to focus inward with your eyes closed. If you prefer, you can keep a soft, unfocused gaze.
    4. Intention of Kindness: Approach this practice with an attitude of gentle curiosity and kindness towards yourself and whatever sensations you notice. There’s no need to change anything, simply observe.

    The 10-Minute Mindful Body Scan Exercise:

    (Beginning: Settling In – Approx. 1 minute)

    • Take a few moments to settle into your position. Notice the points of contact between your body and the surface beneath you.
    • Bring your awareness to your breath. Take 2-3 slightly deeper breaths, inhaling calm and exhaling any immediate tension. Then, allow your breath to return to its natural rhythm.

    (Part 1: Feet and Legs – Approx. 3 minutes)

    • Gently bring your attention to your feet. Notice any sensations in your toes, the soles of your feet, your heels, your ankles. Are they warm, cool, tingly, heavy, light? Simply observe without judgment.
    • Allow your awareness to travel up into your lower legs – your shins and calves. Notice any sensations here. If you find tension, imagine your breath flowing into that area, and with the exhale, invite it to soften.
    • Continue moving your awareness up to your knees, and then to your thighs – the front, back, and sides. Spend a moment with any sensations you find, breathing into them.

    (Part 2: Pelvis, Abdomen, and Back – Approx. 3 minutes)

    • Now, shift your focus to your pelvic area, your hips, and your buttocks. Notice the contact with the surface beneath you.
    • Gently bring your awareness to your abdomen. Notice the natural rise and fall with your breath. Are there any sensations of tightness or ease here?
    • Allow your attention to move to your lower back. This is an area where many people hold tension. Breathe into any sensations you find, inviting softness.
    • Slowly scan your awareness up your spine, through your mid-back, and into your upper back and shoulder blades. Notice any sensations of holding or release.

    (Part 3: Chest, Arms, and Hands – Approx. 2 minutes)

    • Bring your awareness to your chest. Notice the gentle movement with your breath.
    • Let your attention flow down your arms, through your elbows, forearms, wrists, and into your hands and each finger. Notice any sensations – warmth, coolness, tingling. Allow your hands and arms to feel heavy and relaxed.

    (Part 4: Neck, Head, and Face – Approx. 1 minute)

    • Gently bring your awareness to your neck and throat. Invite any tension here to soften.
    • Move your focus to your scalp, your forehead (letting it be smooth), your eyes (allowing them to rest softly in their sockets), your jaw (letting it be unclenched), your tongue, and your mouth.
    • Take a moment to be aware of your entire head, feeling any sensations present.

    (Conclusion: Whole Body Awareness & Return – Approx. 1 minute)

    • Now, expand your awareness to encompass your entire body as a whole, from the tips of your toes to the crown of your head. Feel your whole body breathing, resting.
    • Rest in this awareness for a few moments, appreciating this time you’ve given yourself.
    • When you’re ready, begin to gently deepen your breath. Wiggle your fingers and toes. Slowly bring some movement back into your body.
    • If your eyes were closed, allow them to open gently. Take a moment before moving, noticing how you feel.

    Bringing the Body Scan into Your Life:

    The Mindful Body Scan is a versatile practice:

    • It can be a wonderful way to unwind before sleep.
    • It can help you release tension during a stressful day.
    • Regular practice can increase your overall body awareness, helping you notice and address discomfort earlier.
    • It deepens the mind-body connection, a cornerstone of the holistic wellness we foster at Enlightened.

    This practice of kind attention to your physical self is a gift you can offer yourself anytime. It’s a way to come home to your body, to listen to its wisdom, and to cultivate a sense of peace from within.

    Interested in exploring deeper relaxation and mind-body connection?

    Enlightened offers Therapeutic Massage, Spiritual Wellness practices, and Holistic Wellness Coaching that can help you cultivate profound relaxation and self-awareness.

  • The Enlightened Approach to Pain & Discomfort: Beyond Just Massage

    Living with chronic pain, persistent stiffness, or recurring physical discomfort can significantly impact your quality of life. Many people seek massage for relief, and while that’s a wonderful step, at Enlightened, we offer an approach that goes deeper. We aim not just for temporary comfort, but for lasting relief and improved functionality by addressing the whole you. Let’s explore some common questions about how we can help you on your journey to move with greater ease.

    1. I have chronic pain/stiffness. How can Enlightened help?

    At Enlightened, we understand that chronic pain and stiffness are often complex, with multiple contributing factors. Our holistic approach means we look beyond just the site of pain. Larissa Giles uses her combined expertise as a Licensed Massage Therapist (LMT), Physical Therapist Assistant (PTA), and Holistic Health and Wellness Coach to assess your situation comprehensively. We aim to identify underlying imbalances, movement patterns, and lifestyle factors that may be contributing to your discomfort, and then create a personalized plan that can include therapeutic bodywork, movement guidance, stress management techniques, and more.

    2. What makes Larissa’s massage therapy different for pain relief?

    Larissa’s massage therapy is uniquely “PTA-informed.” This means her extensive knowledge as a Physical Therapist Assistant—understanding anatomy, biomechanics, injury patterns, and rehabilitative exercises—is directly integrated into every massage session. She doesn’t just work on muscles; she considers how your body moves as a whole, looking for connections and root causes of your pain. This allows for more precise, targeted, and often more effective therapeutic work aimed at lasting functional improvement.

    3. How does the Physical Therapist Assistant (PTA) knowledge specifically benefit my massage?

    The PTA knowledge allows Larissa to:

    • Perform more detailed assessments of your posture, movement, and areas of restriction.
    • Understand the potential biomechanical reasons behind your pain or stiffness.
    • Apply massage techniques with a deeper understanding of their impact on tissues and joints.
    • Identify when certain techniques are more appropriate (or contraindicated) for your specific condition.
    • Offer more effective self-care advice, including stretches or exercises that complement the bodywork and support your progress between sessions.

    4. Is deep tissue massage always the answer for pain?

    Not necessarily. While deep tissue massage can be very effective for certain types of chronic muscle tension and adhesions, it’s not always the most appropriate or beneficial approach for everyone or every condition. Sometimes, gentler techniques like Myofascial Release, Cranial-Sacral Therapy, or even focused relaxation massage can be more effective in releasing tension, calming the nervous system (which plays a big role in pain perception), and promoting healing. Larissa will assess your needs and discuss the best approach with you; it might be a blend of techniques.

    5. What other services at Enlightened can help with physical discomfort?

    Beyond massage, several other services at Enlightened can support your journey to physical comfort:

    • Assisted Stretching: Integrated into sessions or as a standalone to improve flexibility and ease stiffness.
    • Holistic Wellness Coaching: Can address lifestyle factors like stress, sleep, and ergonomics that contribute to pain.
    • The Enlightened Apothecary: May offer natural topical remedies or internal support for inflammation or muscle relaxation (with appropriate guidance).
    • Spiritual Wellness Practices (like Sound Healing or Meditation): Can help manage the stress and emotional components often linked with chronic pain.

    6. Can holistic wellness coaching help with my physical pain?

    Yes, significantly! Physical pain is often influenced by stress levels, sleep quality, nutritional habits, movement patterns, and even your mindset around the pain itself. Holistic Wellness Coaching can help you:

    • Identify and manage stress triggers.
    • Develop healthier sleep and nutrition habits that support tissue healing.
    • Explore mindful movement practices.
    • Shift your perspective on pain and build coping strategies.
    • Create sustainable lifestyle changes that reduce strain on your body.

    7. How does stress relate to physical pain, and how do you address that at Enlightened?

    Stress and physical pain have a strong bidirectional relationship. Stress can cause muscles to tense up, leading to pain, and chronic pain, in turn, is a significant stressor. At Enlightened, we address this by:

    • Using relaxation-focused massage techniques.
    • Teaching breathwork and mindfulness through coaching or spiritual wellness sessions.
    • Helping you identify and manage life stressors through coaching.
    • Creating a calming and supportive environment for all our services.

    8. What’s the role of movement and stretching in managing discomfort?

    Movement and stretching are crucial! “Motion is lotion” for the joints and tissues. Larissa’s PTA background makes her particularly skilled in guiding clients with:

    • Safe and effective stretches to improve flexibility and reduce tension.
    • Gentle exercises to strengthen supporting muscles and improve posture.
    • Education on healthy movement patterns to prevent re-injury or aggravation.
      The goal is to help you find “serenity in motion.”

    9. Are there any natural remedies from the Apothecary that can support pain relief?

    The Enlightened Apothecary focuses on natural support. Depending on your specific situation, Larissa might discuss herbs known for their anti-inflammatory properties (like turmeric or ginger, often used internally with caution and awareness of interactions) or topical applications (like arnica or comfrey-infused salves for bruises, muscle soreness, or joint discomfort). Any recommendations are made with careful consideration and education.

    10. What can I expect in terms of relief and long-term management?

    Our primary goal at Enlightened is to help you achieve “decreasing pain and discomfort. Increase functionality” [cite: Larissa’s Goal Alignment Workbook S.txt]. While some clients experience significant relief quickly, addressing chronic issues is often a journey. We focus on:

    • Providing immediate relief where possible.
    • Identifying and addressing root causes for more lasting change.
    • Empowering you with self-care tools and knowledge for long-term management and prevention.
    • Collaborating with you to set realistic goals and celebrate progress.

    Ready to Move Towards a More Comfortable Life?

    If you’re tired of living with persistent pain or discomfort, Enlightened offers a holistic, integrated, and deeply knowledgeable approach to help you find relief and reclaim your joy in movement.

  • Mindful Mornings, Intentional Days: How a Purposeful Start Shapes Your Entire Day

    Welcome back to our Enlightened series on living and making decisions with thoughtful intention! We’ve explored the “Power of the Pause” and aligning choices with your “Core Values.” Today, we turn our attention to the very beginning of our day – the morning – and how crafting a mindful, intentional start can profoundly shape the hours that follow.

    How often do you begin your day by immediately reaching for your phone, diving into emails, or rushing into a flurry of tasks? While this is common in our busy world, it often sets a reactive, stressed tone for the rest of the day. By contrast, dedicating even a few minutes to a mindful morning routine can act as a powerful anchor, helping you approach your day with greater calm, clarity, and purpose. At Enlightened, we believe that how you begin your day significantly influences how you experience your day, especially for those in our Warren/Youngstown community seeking more balance.

    Why Your Morning Matters for Intentional Living

    The first hour or so of your day is often referred to as the “golden hour” for a reason. Your mind may be clearer before the full demands of the day set in, making it an ideal time for:

    • Setting a Positive Tone: A calm, intentional start can create a ripple effect of positivity.
    • Cultivating Presence: Practicing mindfulness in the morning can help you stay more present and less reactive throughout the day.
    • Aligning with Intentions: It’s a perfect opportunity to connect with your core values (our previous topic!) and set a specific intention for how you want to show up.
    • Reducing Stress: Starting your day with calm, rather than chaos, can lower overall stress levels.
    • Boosting Focus and Productivity: A centered mind is often a more focused and effective mind.

    Crafting Your Simple, Intentional Morning Routine

    An intentional morning routine doesn’t need to be elaborate or time-consuming. The key is consistency and choosing activities that genuinely nourish you. Here are a few ideas from the Enlightened holistic toolkit:

    1. Resist the Urge to Immediately Check Your Phone:
    • This can be challenging, but try to give yourself at least 10-15 minutes (or more!) before diving into the digital world. This allows you to connect with yourself before connecting with external demands.
    1. Hydrate Mindfully:
    • Start your day with a glass of water (perhaps with a squeeze of lemon). As you drink, be present with the sensation, appreciating this simple act of nourishment.
    1. Mindful Breathing or Meditation (5-10 minutes):
    • Sit quietly and focus on your breath. You can use a simple technique like the “5-Minute Reset” we shared in our mindfulness series. This helps to center your mind and calm your nervous system.
    1. Gentle Movement or Stretching:
    • Wake up your body with some gentle stretches, a few simple yoga poses, or even just a mindful walk around your home or garden. Notice how your body feels as it moves. This can be a wonderful way to practice “serenity in motion.”
    1. Set a Daily Intention:
    • Before you get swept into your to-do list, take a moment to set an intention for your day. What quality do you want to embody (e.g., patience, focus, kindness)? What is one important thing you want to accomplish or experience with presence? Write it down or say it aloud.
    1. Gratitude Practice:
    • Briefly reflect on 1-3 things you are grateful for. This simple act shifts your focus towards positivity and abundance.
    1. Nourishing Breakfast (Eaten Mindfully):
    • If you eat breakfast, try to do so without distractions, savoring the tastes and textures, and appreciating the nourishment.

    Making it Work for Your Busy Life

    The most effective morning routine is one you can stick with.

    • Start Small: If you’re new to this, begin with just one or two practices for 5-10 minutes.
    • Be Flexible: Some days will be different than others. Don’t aim for perfection; aim for consistency in effort.
    • Listen to Yourself: Choose activities that genuinely feel good and supportive to you. This isn’t about adding another “should” to your list, but about creating a nurturing start to your day.

    By consciously choosing how you begin your day, you reclaim your power and set the stage for more intentional decisions, greater peace, and a deeper connection to what truly matters. It’s a simple yet profound step towards living a more “Enlightened” life.

    What’s one small, intentional practice you could incorporate into your mornings this week? How do you think it might shift your day? We invite you to “Talk About It.”

    If you’re looking for personalized support in creating routines that foster intentional living and reduce stress, Holistic Wellness Coaching at Enlightened can provide guidance tailored to your unique needs.

  • The Quiet Strength – Why Healthy Boundaries Are Essential for Your Well-being

    Welcome back to “Talk About It Tuesday” with Enlightened! In our previous discussions, we’ve explored self-actualization and personal empowerment. A crucial thread that weaves through both of these journeys is the ability to establish and maintain healthy boundaries.

    Often, the idea of setting boundaries can feel uncomfortable, confrontational, or even selfish. But in reality, healthy boundaries are an act of profound self-respect and a cornerstone of emotional well-being. They are the invisible lines we draw that protect our time, energy, emotions, and values, allowing us to engage with the world and our relationships from a place of strength, clarity, and authenticity. For those of us in the Warren/Youngstown community striving for a more balanced and empowered life, understanding and practicing boundary setting is transformative.

    What Are Healthy Boundaries, Really?

    Healthy boundaries are not walls that isolate us; they are more like respectful fences with gates. They define what is acceptable and unacceptable in how others treat us, how we spend our energy, and what we allow into our personal space (physical, mental, and emotional).

    They are about:

    • Knowing Your Limits: Understanding how much you can give without depleting yourself.
    • Valuing Yourself: Recognizing that your needs, feelings, and time are important.
    • Clear Communication: Being able to express your limits to others respectfully.
    • Self-Protection: Shielding yourself from behavior or demands that are draining, disrespectful, or harmful.
    • Creating Safety: Fostering an environment where you feel emotionally and physically safe.

    Without healthy boundaries, we risk becoming overextended, resentful, and disconnected from our own needs – often leading to stress and burnout, topics we’ve explored in our ebooks like “Unburdened” and “Finding Clarity.”

    Why Boundaries are Foundational to Empowerment and Self-Actualization:

    Setting healthy boundaries is intrinsically linked to personal empowerment and the journey toward self-actualization:

    • They Preserve Your Energy for What Matters: When you protect your time and energy from being constantly drained by others’ demands or negativity, you have more resources available to pursue your own goals, passions, and growth – key aspects of self-actualization.
    • They Foster Self-Respect and Self-Esteem: Each time you honor your own needs by setting a boundary, you reinforce your self-worth. This builds the confidence that is essential for empowerment.
    • They Enable Authentic Relationships: Clear boundaries lead to more honest and respectful interactions. When people know where you stand, relationships can be built on mutual understanding rather than assumptions or unspoken resentments.
    • They Allow You to Live Your Values: Boundaries help you say “no” to things that conflict with your core values, allowing you to live more authentically and with greater integrity.
    • They Reduce Stress and Overwhelm: By preventing overcommitment and protecting your emotional space, boundaries are a powerful tool for managing stress and preventing burnout.

    Practical Steps to Begin Setting Healthy Boundaries:

    Like any skill, setting boundaries takes practice. Here are some ways to start:

    1. Identify Your Needs and Limits:
    • Talk About It: Reflect on situations where you’ve felt uncomfortable, drained, or taken advantage of. What was missing? What limit was crossed? Journaling or discussing this can bring clarity.
    1. Give Yourself Permission:
    • Acknowledge that it’s okay to have needs and limits. You don’t have to be everything to everyone.
    1. Start Small and Be Clear:
    • You don’t need to justify or over-explain. A simple, “No, I can’t do that,” or “I need some time to myself right now,” is often enough. Be polite but firm.
    1. Learn to Tolerate Discomfort (Yours and Theirs):
    • Setting a boundary can feel uncomfortable initially, and others might not always react positively, especially if they’re used to you not having them. This is normal. Stay calm and respectful, but hold your ground.
    1. It’s Not About Controlling Others:
    • Boundaries are about what you will do or not do, what you will accept or not accept. You can’t control others’ reactions, only your own actions and limits.
    1. Be Consistent:
    • Inconsistency confuses people and makes your boundaries less effective.

    Holistic Support for Developing Healthy Boundaries

    Learning to set and maintain healthy boundaries is a common focus in Holistic Wellness Coaching at Enlightened. Larissa Giles can help you:

    • Identify areas where boundaries are needed.
    • Understand the fears or beliefs that make boundary-setting difficult.
    • Develop clear, assertive communication skills.
    • Practice setting boundaries in a supportive environment.
    • Build the self-awareness and self-compassion necessary for this empowering practice.

    Setting healthy boundaries is a profound act of self-care and a vital step on the path to personal empowerment and living a more “Enlightened” life. It allows you to create space for what truly nourishes your mind, body, and spirit.

    What’s one area in your life where a healthier boundary could make a positive difference? We invite you to “Talk About It.”

    If you’re ready to develop the quiet strength that comes from healthy boundaries, reach out to Enlightened.

  • Awaken Your Senses: A 5-Minute Mindful Sensory Journey

    In our visually-driven and often mentally cluttered world, it’s easy to go through the motions without truly experiencing the richness of our surroundings. We see, but do we observe? We hear, but do we listen? A simple yet profound way to anchor ourselves in the present moment and cultivate mindfulness is by intentionally engaging all our senses.

    This practice can transform an ordinary moment into an extraordinary one, helping to reduce stress, enhance focus, and deepen your connection to the world around you. At Enlightened, we encourage our clients in the Warren/Youngstown area to explore such sensory awareness as a pathway to inner peace and holistic well-being.

    Let’s embark on a 5-minute mindful sensory journey. You can do this wherever you are – sitting at your desk, in your garden, or even while walking.

    Preparing for Your Sensory Exploration:

    1. Choose Your Focus Area: Decide if you’ll focus on your immediate surroundings from a seated position or if you’ll take a very short, slow, mindful walk (even just a few steps).
    2. Minimize Distractions (If Possible): For these five minutes, try to reduce external interruptions.
    3. Gentle Intention: Set an intention to simply notice, without judgment or the need to analyze. The goal is to experience, not to think about experiencing.

    The 5-Minute Mindful Sensory Journey:

    (Minute 1: The Gift of Sight)

    • Begin by letting your gaze soften. Allow your eyes to wander around your chosen space or path.
    • Instead of just labeling objects (“chair,” “tree,” “cup”), try to notice details you might usually overlook.
    • Observe colors – the different shades, how light plays on surfaces. Notice textures – rough, smooth, shiny, matte. See patterns, shapes, and the spaces between things.
    • Look with fresh eyes, as if seeing your surroundings for the very first time.

    (Minute 2: The World of Sound)

    • Now, gently shift your awareness to the sounds around you. You can close your eyes if it helps you focus.
    • Listen to the most obvious sounds first. Then, try to tune into the more subtle sounds – the hum of an appliance, distant traffic, the rustle of leaves, your own breath.
    • Notice the quality of the sounds – are they sharp, soft, high-pitched, low-pitched, continuous, or intermittent?
    • Allow the sounds to come and go without needing to identify or label them all. Just let your ears receive.

    (Minute 3: The Sensation of Touch)

    • Bring your attention to the sense of touch.
    • Notice the feeling of your body making contact with the surface you’re on – the chair beneath you, the ground under your feet.
    • Feel the air on your skin – is it cool, warm, still, or moving?
    • If you’re holding something, notice its texture, temperature, and weight in your hands. If you’re walking, feel the sensation of your feet connecting with the ground with each step.
    • You can even gently touch a nearby object (a leaf, a fabric, your own hand) and explore its texture.

    (Minute 4: The Aromas Around You)

    • Now, engage your sense of smell. Take a few gentle breaths in through your nose.
    • What scents can you detect in the air? They might be obvious (coffee brewing, cut grass) or very subtle.
    • Is the air fresh, damp, floral, earthy? Don’t strain; just notice what aromas naturally present themselves.
    • This sense is strongly linked to memory and emotion, so just observe any feelings that arise without getting carried away by them.

    (Minute 5: Integrating and Appreciating)

    • For the final minute, try to hold a gentle awareness of all your senses simultaneously, or simply return to a soft awareness of your breath.
    • Notice how engaging your senses has brought you into this present moment.
    • Take a moment to appreciate the richness and complexity that your senses bring to your experience of life.
    • As you prepare to end the exercise, offer a silent thank you to your senses for the information and connection they provide. Gently bring your awareness back to your full surroundings.

    Bringing Sensory Awareness into Your Day:

    This 5-minute journey is just a starting point. You can practice mindful sensory awareness in many everyday situations:

    • Mindful Eating: Pay attention to the colors, smells, textures, and tastes of your food.
    • Walking: Notice the sights, sounds, and smells of your environment.
    • Listening to Music: Give your full attention to the different instruments, melodies, and rhythms.
    • Household Chores: Feel the warmth of the water as you wash dishes, or the texture of fabric as you fold laundry.

    By regularly engaging your senses with intention, you cultivate a deeper presence, reduce mental clutter, and often discover beauty and peace in unexpected places. This is a core aspect of the holistic approach we cherish at Enlightened, helping you connect more fully with yourself and the world.

    Want to explore more ways to cultivate mindfulness and sensory awareness?

    Enlightened offers personalized guidance through Holistic Wellness Coaching and Spiritual Wellness sessions to help you integrate these enriching practices into your life.

  • Your First Visit to Enlightened: What to Expect from Our Holistic Services

    Taking the first step towards prioritizing your well-being can sometimes feel a little daunting, especially if you’re new to holistic practices or to Enlightened. We understand! Our goal is to make your experience with us as comfortable, welcoming, and supportive as possible right from the start. To help ease any uncertainties, here are answers to some common questions about what you can expect during your first visit to our Warren/Youngstown area practice.

    1. What happens during an initial consultation at Enlightened?

    Your initial consultation is a dedicated time for us to connect. Larissa Giles will sit down with you to listen deeply to your health history, current concerns, wellness goals, and what you hope to achieve. It’s a conversation – a chance for you to share your story and for Larissa to understand your unique needs. This helps us collaboratively determine the best path forward, whether it’s a specific service or an integrated approach.

    2. Do I need to choose a specific service before my first visit?

    Not necessarily! While you’re welcome to book a specific service if you know what you want (e.g., Therapeutic Massage), many clients start with an initial consultation. If you’re unsure which service would best suit you – whether it’s massage, holistic coaching, spiritual wellness, or a combination – the consultation is the perfect place to explore options and get personalized recommendations.

    3. What should I wear or bring to my first massage/bodywork session?

    For most massage sessions, you’ll undress to your comfort level. You will be professionally draped with a sheet and blanket at all times, with only the area being worked on exposed. Comfort is key, so wear what feels good to you for arriving and leaving. If you are scheduled for Thai Yoga Massage, please wear loose, comfortable clothing like yoga wear or athletic attire, as this modality is performed fully clothed on a mat. For other sessions, just bring yourself and an openness to relax and heal.

    4. How is a PTA-informed massage different from a regular massage?

    A PTA (Physical Therapist Assistant)-informed massage at Enlightened means that Larissa brings her in-depth knowledge of anatomy, physiology, kinesiology (the study of movement), and rehabilitative principles into your session. This allows for a more targeted and often more effective approach to addressing specific pain points, injuries, or functional limitations. While relaxation is still a key component, there’s an added layer of assessment and technique aimed at promoting lasting functional improvement, not just temporary relief.

    5. What can I expect from my first Holistic Wellness Coaching session?

    Your first coaching session is primarily about discovery and connection. You’ll discuss your wellness vision, current challenges, and what you’d like to achieve. Larissa will ask insightful questions to help you clarify your goals and identify potential areas for focus. It’s a collaborative, non-judgmental space where you’ll begin to outline a personalized path forward, and you’ll likely leave with a few initial action steps or points for reflection.

    6. I’m interested in Sound Healing/Arts Integration but have no experience. Is that okay?

    Absolutely! Our Spiritual Wellness services, including Sound Healing and Arts Integration, are designed to be accessible to everyone, regardless of prior experience. No artistic talent or musical ability is required for Arts Integration – it’s about the process of self-expression for wellness. For Sound Healing, you simply relax and receive the healing vibrations. Larissa will guide you gently through the experience.

    7. How long are typical sessions?

    Session lengths vary depending on the service:

    • Massage Therapy: Typically 60 or 90 minutes.
    • Holistic Wellness Coaching: Initial sessions might be 60-75 minutes, with follow-ups typically 50-60 minutes.
    • Spiritual Wellness Sessions (Sound Healing, Arts Integration): Often range from 60 to 90 minutes.
      Specific durations will be confirmed when you book.

    8. What is the atmosphere like at Enlightened?

    Our intention is to create a “relaxed,” [cite: Larissa’s Goal Alignment Workbook S.txt] peaceful, and nurturing environment where you feel safe, respected, and truly cared for. We aim for a calm, welcoming space that supports your healing and relaxation from the moment you arrive.

    9. Will I be pressured to buy products or book many sessions?

    No. At Enlightened, our focus is on your well-being and providing the care that is right for you. While Larissa may make recommendations for follow-up sessions or suggest supportive apothecary items if she genuinely believes they will benefit you, there is absolutely no pressure. We believe in empowering you to make informed choices about your health journey.

    10. How can I best prepare for my first appointment to get the most out of it?

    The best preparation is to come with an open mind and a willingness to communicate your needs.

    • Think about what you’d like to achieve from your session.
    • If it’s a bodywork session, note any specific areas of pain or tension.
    • Allow yourself a little extra time so you’re not rushing.
    • Drink some water beforehand.
    • Most importantly, give yourself permission to relax and receive.

    We’re Here to Support You.

    Your first visit to Enlightened is the beginning of a partnership dedicated to your holistic health. We look forward to welcoming you and supporting you on your path to feeling your best.

  • What’s Your North Star? Aligning Everyday Choices with Your Core Values

    Welcome back to our series on living and making decisions with thoughtful intention! Last time, we explored “The Power of the Pause” – creating space to move from reactivity to responsiveness. Today, we delve into what guides those thoughtful responses: your Core Values.

    Imagine navigating a vast ocean without a compass or a guiding star. It would be easy to get lost, to drift aimlessly, or to be pulled off course by every current and gust of wind. In life, our core values act as that internal compass, our personal North Star. They are the deeply ingrained principles that guide our behavior, help us distinguish between right and wrong for ourselves, and inform our decisions when we consciously choose to consult them. Living an intentional life means not just knowing these values, but actively aligning your everyday choices with them.

    At Enlightened, we believe that this alignment is fundamental to authentic well-being and is a key part of the holistic journey we support for our clients in the Warren/Youngstown area.

    What Are Core Values, and Why Do They Matter for Intentional Living?

    Core values are the fundamental beliefs that are most important to you. They are not fleeting preferences but enduring principles that dictate what you find meaningful and how you aspire to live. Examples might include honesty, compassion, creativity, family, growth, security, adventure, community, or service.

    Why do they matter so much for intentional living?

    • Decision-Making Filter: When faced with choices, big or small, your core values provide a filter. Asking “Does this align with what’s most important to me?” can bring instant clarity.
    • Reduces Internal Conflict: Living in accordance with your values often leads to a greater sense of inner peace and integrity. When your actions contradict your values, it can create stress and dissatisfaction.
    • Provides Motivation and Purpose: Values give meaning to your actions and goals. They are the “why” behind what you do, fueling your motivation, especially when things get tough.
    • Guides Behavior: They help you navigate complex situations and relationships by providing a consistent framework for your behavior.
    • Increases Authenticity: Aligning with your values allows you to live more authentically, expressing your true self rather than conforming to external pressures.

    Uncovering Your Personal North Star: How to Identify Your Core Values

    Identifying your core values is a process of self-reflection. It’s not always about discovering something new, but often about uncovering what’s already deeply important to you. Here are a few ways to start:

    1. Reflect on Peak Experiences:
    • Think about times in your life when you felt truly happy, fulfilled, or proud. What values were you honoring in those moments? (e.g., creativity, connection, achievement).
    1. Consider What Angers or Frustrates You:
    • Often, what upsets us is when a deeply held value is being violated (either by ourselves or others). If injustice angers you, perhaps fairness or equality is a core value.
    1. “Desert Island” Test:
    • If you were to describe to someone what’s most important for a fulfilling life, what principles would you emphasize? What would you want to pass on?
    1. Use a Values List (As a Starting Point):
    • You can find many lists of core values online. Read through one and circle the words that resonate most strongly with you. Then, try to narrow it down to your top 5-10.
    • Talk About It: Discussing this with a trusted friend or a holistic wellness coach can provide valuable insights and help you articulate your values more clearly.
    1. Look at Your Actions:
    • Sometimes our actions (especially how we spend our time and money when we have a choice) reveal our underlying values, even if we haven’t consciously named them.

    Aligning Everyday Choices with Your Guiding Principles

    Once you have a clearer sense of your core values, the practice is to bring them into your daily decision-making:

    • Before Committing: When a new opportunity or request arises, ask yourself: “Does saying ‘yes’ to this align with my core values of [e.g., family time, creativity, health]?”
    • In Dilemmas: When facing a difficult choice, consider which option best honors your most important principles.
    • Setting Goals: Ensure your personal and professional goals are rooted in your values. This makes them more meaningful and motivating.
    • Review Regularly: Your understanding of your values might evolve, or their priority might shift at different life stages. It’s good to revisit them periodically.

    Living a value-aligned life doesn’t mean every moment will be easy or that you’ll never face conflict. But it does mean you’ll navigate life with a greater sense of integrity, purpose, and inner direction. It’s a cornerstone of creating an “Enlightened” existence.

    What are one or two core values that you know are essential to your well-being? How might you bring more awareness to them in your decisions this week? We invite you to talk about it.

    If you’re seeking support in identifying your core values and learning how to align your life more intentionally with what truly matters to you, Enlightened offers a dedicated space for this exploration.

  • Embracing Your Power – Steps to True Personal Empowerment

    Welcome back to “Talk About It Tuesday,” our weekly conversation at Enlightened about living a more authentic, fulfilling life. Last week, we explored self-actualization. Today, we’re diving into a closely related and equally vital concept: Personal Empowerment.

    What does it mean to feel truly empowered? It’s more than just confidence or assertiveness. Empowerment is the profound sense of owning your agency, recognizing your inherent worth, and having the capacity to make conscious choices that shape your life in alignment with your values and goals. It’s about moving from feeling like a passenger to becoming the mindful driver of your own journey.

    Understanding Personal Empowerment: Beyond External Validation

    In a world that often measures worth by external achievements or others’ approval, true empowerment comes from within. It’s not about controlling others or external circumstances, but about mastering your inner landscape and your responses to life.

    Empowerment involves:

    • Self-Awareness: Understanding your strengths, weaknesses, values, beliefs, and emotional triggers.
    • Self-Acceptance: Embracing all parts of yourself, imperfections included, with compassion.
    • Taking Responsibility: Owning your choices, actions, and their consequences, without blame.
    • Setting Healthy Boundaries: Knowing your limits and communicating them effectively to protect your well-being (a topic we’ll explore more deeply soon!).
    • Accessing Inner Resources: Recognizing and utilizing your inherent strengths, resilience, and intuition.
    • Making Conscious Choices: Actively deciding how you want to live and respond, rather than being driven by habit or external pressures.

    At Enlightened, fostering personal empowerment is a key goal in our holistic approach, helping clients in the Warren/Youngstown community tap into their own incredible capacity for growth and well-being.

    Why is Cultivating Empowerment So Important?

    When you cultivate personal empowerment:

    • You experience a greater sense of control and agency over your life.
    • Your self-esteem and confidence naturally increase.
    • You become more resilient in the face of challenges and setbacks.
    • You’re better able to make decisions aligned with your authentic self.
    • You can create healthier, more balanced relationships.
    • You feel more motivated and capable of pursuing your goals and dreams.

    Larissa Giles often shares that her mission is to help others “access the knowledge that took years to discover” [cite: Website Copy for Enlightened.pdf], which is, at its heart, an act of empowering others with the tools for their own healing and growth.

    Practical Steps to Cultivate Personal Empowerment:

    Empowerment isn’t something you’re simply given; it’s something you cultivate. Here are a few ways to start:

    1. Identify Your Values:
    • Talk About It: What principles are non-negotiable for you? What guides your best decisions? Knowing your core values gives you a compass for empowered choices.
    1. Challenge Limiting Beliefs:
    • We all have inner narratives that can hold us back (e.g., “I’m not good enough,” “I can’t do that”). Begin to identify these beliefs and question their validity. Are they truly facts, or just old stories?
    1. Practice Self-Compassion:
    • Treat yourself with the same kindness and understanding you’d offer a friend. Empowerment grows from a place of self-acceptance, not self-criticism.
    1. Take Small, Aligned Actions:
    • Identify one small step you can take today that aligns with a value or goal. Action, no matter how small, builds momentum and a sense of capability.
    1. Develop Your Voice:
    • Practice expressing your needs, thoughts, and feelings respectfully and assertively. This is a cornerstone of healthy communication and boundary setting.
    1. Focus on What You Can Control:
    • We can’t control everything in life, but we can control our responses, our choices, and our efforts. Shifting your focus here is incredibly empowering.

    Holistic Support for Your Empowerment Journey

    The journey to personal empowerment is deeply personal, and sometimes guidance can make all the difference. At Enlightened, our services are designed to support this growth:

    • Holistic Wellness Coaching: Provides a dedicated space to explore your values, challenge limiting beliefs, set empowering goals, and develop actionable strategies for change.
    • Therapeutic Modalities (Massage, Sound Healing, Arts Integration): Can help release stored tension and emotional blockages that may be hindering your sense of empowerment, allowing for greater self-connection.

    Embracing your power is about recognizing the strength, wisdom, and agency that already reside within you. It’s a continuous practice of showing up for yourself with awareness and intention.

    How do you define personal empowerment in your life? What’s one small step you can take this week to feel more empowered? We invite you to “Talk About It.”

    If you’re seeking support in cultivating greater personal empowerment and living a more authentic life, Larissa is here to guide you.

  • The Evening Echo: Using Quiet Reflection to Shape Tomorrow’s Intentions

    Welcome to the concluding post in our Enlightened series on living and making decisions with thoughtful intention! We’ve journeyed through the power of pausing, aligning with values, mindful mornings, intentional prioritization, letting go, fueling with self-care, and conscious connections. Today, we bring our focus to the gentle close of the day: The Evening Echo – using quiet reflection to process your experiences and consciously shape your intentions for tomorrow.

    Just as a mindful morning can set a positive tone for the day ahead, a few moments of quiet reflection in the evening can be profoundly grounding and clarifying. It’s an opportunity to acknowledge your efforts, learn from your experiences, release what no longer serves you from the day, and plant seeds of intention for a more purposeful tomorrow. For everyone in our Warren/Youngstown community seeking to live with greater awareness and peace, this simple practice can be a powerful anchor.

    Why an Evening Reflection Matters for Intentional Living

    In the rush from one day to the next, experiences can blur, and lessons can be lost. An evening reflection practice helps to:

    • Process the Day’s Events: It provides a dedicated space to acknowledge and make sense of what happened, both the good and the challenging.
    • Cultivate Gratitude: It’s a natural time to recall moments of joy, connection, or learning for which you are thankful.
    • Identify Learnings & Insights: Challenges often contain valuable lessons. Reflection helps you extract this wisdom.
    • Release Lingering Stress or Negativity: Consciously letting go of the day’s burdens can lead to more restful sleep and a lighter start to the next day.
    • Reinforce Positive Actions: Acknowledging what went well or where you acted in alignment with your values reinforces those positive behaviors.
    • Set the Stage for an Intentional Tomorrow: By reflecting on today, you gain clarity for how you want to approach tomorrow.

    Simple Techniques for Your Evening Echo:

    Your evening reflection doesn’t need to be long or complicated. Even 5-10 minutes can be beneficial. Here are a few gentle approaches:

    1. The “Three Good Things” (Gratitude Focus):
    • Before bed, simply recall or write down three things that went well during your day, or three things for which you feel grateful. They can be big or small. This practice is known to boost mood and resilience.
    1. Journaling with Gentle Prompts:
    • Consider these questions as you write:
    • What was one highlight of my day?
    • What was one challenge I faced, and how did I handle it? What did I learn?
    • Did my actions today align with my core values or intentions? Where did they, and where might I adjust tomorrow?
    • What am I ready to let go of from today?
    • What is one small intention I want to set for tomorrow?
    1. A Mindful Review (Mental Scan):
    • Sit quietly and mentally walk back through your day, from morning to evening. Notice key moments, interactions, and feelings without deep analysis or judgment – just observing the “echo” of the day.
    • As you review, you might notice patterns or moments you want to acknowledge or release.
    1. “Rose, Bud, Thorn” Reflection:
    • This is a lovely technique, especially if done with family or a partner:
    • Rose: Share one positive thing or success from your day.
    • Bud: Share something you’re looking forward to or a new idea/potential.
    • Thorn: Share one challenge or difficulty you experienced.
    1. Setting an Intention for Rest:
    • Conclude your reflection by consciously setting an intention for restful, restorative sleep, releasing the day’s concerns.

    Connecting Today’s Echo to Tomorrow’s Intentions

    The beauty of the evening echo is how it naturally flows into shaping your intentions for the next day.

    • If you noticed you were reactive, your intention for tomorrow might be to practice more “pauses.”
    • If you felt disconnected from a core value, your intention might be to find a small way to honor it.
    • If you recognized a need for more self-care, you can intentionally schedule that in.

    This practice creates a continuous loop of awareness, learning, and intentional action, helping you to live more consciously and align your days with what truly matters. It’s a gentle way to ensure that each day builds upon the last, guiding you toward a more “Enlightened” and fulfilling life.

    What’s one experience from today that you could reflect on this evening? How might that reflection shape a positive intention for tomorrow?

    If you’re interested in developing personalized routines for mindfulness, reflection, and intentional living, Enlightened can provide the guidance and support you need.