E N L I G H T E N E D

Author: rusty

  • The Gentle Power – Nurturing Yourself with Self-Compassion

    Welcome back to “Talk About It Tuesday” with Enlightened! Our ongoing conversation has explored vital aspects of personal growth, from unlocking your potential and embracing empowerment to setting healthy boundaries and communicating effectively. Today, we turn our attention to a practice that underpins all of these: Cultivating Self-Compassion.

    In a world that often emphasizes achievement and perfection, it’s easy to become our own harshest critic. We might berate ourselves for mistakes, judge our perceived shortcomings, or push ourselves relentlessly without acknowledging our efforts. Self-compassion offers a gentler, more sustainable path. It involves treating ourselves with the same kindness, understanding, and support we would offer a dear friend who is struggling. For everyone in our Warren/Youngstown community seeking true emotional well-being and resilience, this is a transformative practice.

    What is Self-Compassion (And What It’s Not)?

    Dr. Kristin Neff, a leading researcher in this field, defines self-compassion as having three main components:

    1. Self-Kindness vs. Self-Judgment: Being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism.
    2. Common Humanity vs. Isolation: Recognizing that suffering and personal inadequacy are part of the shared human experience – something that we all go through rather than being something that happens to “me” alone. This helps us feel less isolated in our struggles.
    3. Mindfulness vs. Over-Identification: Taking a balanced approach to our negative emotions so that feelings are neither suppressed nor exaggerated. We observe our negative thoughts and emotions with openness and clarity, without getting swept away by them.

    It’s important to understand that self-compassion is not self-pity, self-indulgence, or making excuses for ourselves. It’s not about lowering our standards. Instead, it’s about providing ourselves with the emotional support and understanding needed to learn from our experiences, motivate ourselves with kindness, and navigate life’s challenges with greater resilience.

    Why is Self-Compassion So Crucial for Empowerment and Well-being?

    Cultivating self-compassion has profound benefits:

    • Increased Emotional Resilience: When you treat yourself kindly during setbacks, you bounce back more quickly and with less emotional distress.
    • Reduced Stress, Anxiety, and Depression: Self-criticism fuels negative emotions. Self-compassion soothes them.
    • Greater Motivation (Driven by Care, Not Fear): Ironically, self-compassion is a more effective motivator than harsh self-criticism. When we support ourselves, we’re more likely to try again after a failure.
    • Healthier Relationships: When you are compassionate towards yourself, you often have more emotional resources to be compassionate and understanding towards others.
    • Improved Self-Worth: Self-compassion helps you recognize your inherent worth, independent of your achievements or failures.
    • Supports Boundary Setting & Authentic Communication: When you value yourself, you’re more likely to set healthy boundaries and speak your truth, as we’ve discussed in previous “Talk About It Tuesday” posts.

    Practical Ways to Cultivate Self-Compassion:

    Like any mindfulness-based skill, self-compassion grows with practice:

    1. Notice Your Inner Critic:
    • Talk About It: Become aware of your self-talk. What kind of language do you use when you make a mistake or feel inadequate? Would you speak to a friend that way?
    1. Reframe Self-Critical Thoughts:
    • When you catch yourself in a cycle of harsh self-judgment, gently challenge those thoughts. Ask yourself: “Is this thought truly helpful? Is it entirely true? How would I speak to a friend in this situation?”
    1. Practice Mindful Self-Soothing:
    • When you’re feeling distressed, try simple soothing gestures, like placing a hand on your heart, giving yourself a gentle hug, or speaking comforting words to yourself.
    1. Write a Self-Compassionate Letter:
    • Imagine a friend is experiencing the same struggle you are. Write a letter to that friend, offering understanding, kindness, and support. Then, read the letter as if it were written to you.
    1. Remember Common Humanity:
    • When you’re struggling, remind yourself that imperfection, mistakes, and suffering are part of being human. You are not alone in your experience.
    1. Engage in Self-Care Rituals:
    • Consistently nurturing your mind, body, and spirit through self-care (as discussed in our previous blog post) is an active expression of self-compassion.

    Holistic Support for Your Self-Compassion Journey

    Developing self-compassion can be a deeply healing process, and it’s okay to seek support. At Enlightened:

    • Holistic Wellness Coaching: Larissa Giles can help you identify self-critical patterns, develop self-compassionate responses, and integrate practices that nurture your inner kindness.
    • Mindfulness & Meditation Guidance: These practices are foundational for observing your thoughts without judgment and cultivating a more compassionate inner stance.
    • Therapeutic Bodywork: Releasing physical tension can often create space for emotional softening and self-acceptance.

    The gentle power of self-compassion allows you to navigate life’s challenges with greater ease, resilience, and a deeper connection to your authentic self. It’s a vital part of living an “Enlightened” life.

    How do you currently practice kindness towards yourself? What’s one small way you could be more self-compassionate this week? We invite you to “Talk About It.”

    If you’re looking to cultivate a more compassionate relationship with yourself, reach out to Larissa.

  • The Heart’s Anchor: A 5-Minute Mindful Gratitude Practice

    In the ebb and flow of daily life, amidst its challenges and demands, it’s easy for our focus to drift towards what’s lacking or what’s causing stress. Yet, within each day, there are countless moments, big and small, for which we can feel grateful. Cultivating gratitude is a powerful mindfulness practice that can shift your perspective, uplift your spirit, reduce stress, and anchor your heart in a sense of peace and abundance.

    At Enlightened, we believe that gratitude is a key ingredient for holistic well-being, helping our clients in the Warren/Youngstown community find more joy and resilience. This simple 5-minute exercise invites you to consciously connect with the feeling of thankfulness.

    Preparing for Your Gratitude Reflection:

    1. Find a Quiet Moment: Choose a time and place where you can be relatively undisturbed for five minutes. This could be in the morning to set a positive tone, or in the evening to reflect on your day.
    2. Comfortable Posture: Sit or lie down comfortably. Allow your body to relax.
    3. Open Heart, Open Mind: Set an intention to approach this practice with openness and sincerity, allowing feelings of gratitude to arise naturally.

    The 5-Minute Mindful Gratitude Exercise:

    (Minute 1: Settling and Centering)

    • Gently close your eyes, or maintain a soft, unfocused gaze.
    • Take three slow, deep breaths. With each inhale, imagine breathing in peace. With each exhale, imagine releasing any tension or preoccupation.
    • Allow your body to settle and your mind to become a little quieter.

    (Minute 2: Recalling Simple Joys)

    • Bring to mind one very simple thing from your day or recent experience for which you feel a sense of gratitude.
    • It doesn’t have to be monumental. Perhaps it was the warmth of the sun, a comfortable chair, a shared smile, the taste of your morning coffee, or a moment of quiet.
    • Hold this simple thing in your awareness. Notice any feelings that arise as you appreciate it. Allow yourself to truly feel the thankfulness, however small.

    (Minute 3: Appreciating People in Your Life)

    • Now, gently shift your focus to a person in your life for whom you feel grateful.
    • This could be a family member, a friend, a colleague, a kind stranger, or even a pet.
    • Bring this person to mind. Think about a specific quality they possess, an act of kindness they showed, or simply their presence in your life.
    • Silently offer your thanks to this person. Feel the warmth of that connection and appreciation in your heart.

    (Minute 4: Gratitude for Yourself)

    • Turn your gratitude inward, towards yourself. This can sometimes be challenging, so approach it with gentleness.
    • Think of one quality you possess that you appreciate – perhaps your kindness, your resilience, your curiosity, your effort in trying your best.
    • Or, consider something your body does for you every day without you even asking – your heart beating, your lungs breathing, your ability to see or hear.
    • Offer yourself a moment of sincere appreciation for your own being, your strengths, and your efforts.

    (Minute 5: Expanding Gratitude & Carrying it Forward)

    • For this final minute, allow your sense of gratitude to expand. You might feel a general sense of thankfulness for life itself, for the opportunities you have, or for the simple fact of being alive in this moment.
    • Let any feelings of warmth, peace, or contentment that have arisen to fill you.
    • As the exercise comes to a close, take one more deep, appreciative breath.
    • Form an intention to carry this sense of gratitude with you as you move into the rest of your day or evening. Notice how it might subtly shift your perspective.
    • When you’re ready, gently open your eyes.

    Making Gratitude a Daily Ritual:

    Cultivating gratitude is an ongoing practice. You can integrate it into your life by:

    • Starting a Gratitude Journal: Each day, write down 3-5 things you are thankful for.
    • Expressing Thanks: Make it a point to verbally thank people who help or support you.
    • Mindful Appreciation: Throughout your day, pause to notice and appreciate small, beautiful moments.
    • “Thank You” Meditation: Spend a few minutes simply repeating “thank you” silently, allowing feelings of gratitude to arise for whatever comes to mind.

    This practice of mindful gratitude doesn’t deny life’s difficulties, but it helps to balance our perspective, reminding us of the good that coexists with the challenges. It’s a simple yet profound way to nurture your spirit and enhance your overall well-being, a core tenet of the holistic support offered at Enlightened.

    Interested in cultivating a deeper sense of gratitude and inner peace?

    Larissa Giles at Enlightened can guide you through personalized mindfulness practices and holistic coaching to help you integrate these beneficial habits into your life.

  • Your Pocket of Peace: Taking a Mindful Moment of Pause (Anytime, Anywhere)

    Life moves fast. Responsibilities pile up, thoughts race, and before we know it, we can feel swept away by the current of our busy days. But what if you could create small pockets of peace, little anchors of calm, no matter where you are or what you’re doing? The “Mindful Moment of Pause” is a simple, adaptable practice designed to do just that.

    It’s not about lengthy meditation sessions; it’s about learning to intentionally pause, check in with yourself, and reconnect with the present moment, even for just 60 seconds. At Enlightened, we encourage our clients in the Warren/Youngstown area to discover the power of these brief interludes to reduce stress, regain focus, and cultivate a sense of inner balance throughout their day.

    Why Take a Mindful Moment of Pause?

    These short pauses can:

    • Interrupt Autopilot: Break the cycle of rushing and reacting.
    • Reduce Stress Acutely: Offer an immediate way to calm your nervous system.
    • Increase Self-Awareness: Help you notice your thoughts, feelings, and bodily sensations.
    • Improve Focus: Allow you to reset your attention before moving to the next task.
    • Cultivate Presence: Bring you back to the here and now, enhancing your experience of life.

    How to Take a Mindful Moment of Pause (The S.T.O.P. Practice):

    A helpful acronym for this practice is S.T.O.P. It guides you through four simple steps. You can do this with your eyes open or closed, standing, sitting, or even while waiting in line.

    S – Stop (Approx. 10-15 seconds)

    • Action: Whatever you are doing, just pause. Stop the activity, the movement, the internal chatter for a brief moment.
    • Intention: Consciously decide to take this moment for yourself.

    T – Take a Breath (Approx. 15-20 seconds)

    • Action: Bring your awareness to your breath. Take one, two, or three conscious breaths.
    • Intention: Notice the sensation of the air entering your body and leaving your body. You don’t need to change it; just observe it. Let your breath be an anchor to the present.

    O – Observe (Approx. 15-20 seconds)

    • Action: Briefly scan your internal landscape:
    • Thoughts: What thoughts are present? Notice them without getting caught up in them, like clouds passing in the sky.
    • Emotions: What feelings are you experiencing right now? Name them gently to yourself (e.g., “anxiety,” “calm,” “frustration”) without judgment.
    • Body Sensations: What do you feel in your body? Notice any tension, tightness, ease, or neutrality. Scan from your feet to your head.
    • Intention: The aim is simply to observe what is, with curiosity and acceptance, not to fix or change anything in this moment.

    P – Proceed (Approx. 10-15 seconds)

    • Action: Having checked in with yourself, consider what is most important or needed in the very next moment.
    • Intention: Proceed with renewed awareness and intention. You might choose to continue what you were doing with a slightly different perspective, or you might decide to make a small adjustment based on what you observed.

    That’s it! The entire S.T.O.P. practice can take as little as a minute, or you can extend the “Observe” phase if you have more time.

    When to Use Your Mindful Moment of Pause:

    The beauty of this practice is its versatility. Try it:

    • When you feel stress levels rising.
    • Before reacting to a challenging situation or email.
    • When transitioning between tasks or meetings.
    • When you notice your mind is racing or unfocused.
    • During routine activities like waiting for the kettle to boil or at a red light (if not driving).
    • Anytime you just need a brief reset.

    Small Pauses, Big Impact:

    Integrating these Mindful Moments of Pause throughout your day can have a significant cumulative effect on your well-being. They are like little sips of water for a thirsty mind, helping you stay hydrated with presence and calm. This practice is a testament to the Enlightened philosophy that profound shifts can come from simple, accessible tools that honor your mind-body-spirit connection.

    Want to learn more about integrating simple, powerful mindfulness techniques into your busy life?

    Enlightened offers personalized guidance through Holistic Wellness Coaching and Spiritual Wellness sessions to help you build your own toolkit for everyday peace and resilience.

  • Opening Your Heart: A 10-Minute Loving-Kindness Meditation

    In a world that can often feel demanding and disconnected, intentionally cultivating feelings of warmth, kindness, and compassion can be a truly transformative practice. Loving-Kindness Meditation is a beautiful heart-centered practice that helps us develop these positive emotions towards ourselves and others. It involves silently repeating phrases that express benevolent wishes, gradually expanding the circle of care from ourselves to those we love, neutral individuals, those we find challenging, and finally, to all beings everywhere.

    This practice can soften the heart, reduce feelings of anger or resentment, increase positive emotions, and foster a deeper sense of interconnectedness. At Enlightened, we believe that nurturing this inner wellspring of kindness is fundamental to holistic well-being, supporting clients in the Warren/Youngstown area on their path to inner peace. This exercise will guide you through a 10-minute Loving-Kindness Meditation.

    Preparing for Your Loving-Kindness Meditation:

    1. Find a Comfortable Posture: Sit comfortably in a chair with your feet flat on the floor and your spine upright but not stiff, or sit cross-legged on a cushion. You can also lie down if that helps you relax, though sitting often aids alertness.
    2. Gentle Intention: Allow yourself to be open to this practice. There’s no need to force feelings; simply offer the phrases with sincerity.
    3. Relax Your Body: Take a few moments to scan your body and release any obvious tension. Soften your shoulders, your jaw, your brow.
    4. Close Your Eyes (Optional): You may find it easier to focus with your eyes closed or with a soft, downward gaze.

    The 10-Minute Loving-Kindness Meditation:

    (Beginning: Settling and Self-Compassion – Approx. 2 minutes)

    • Begin by taking a few gentle, calming breaths. Feel your body settle.
    • Now, bring your awareness to yourself. Picture yourself, or simply feel your own presence.
    • Silently and gently, begin to offer yourself phrases of loving-kindness. You can use traditional phrases or adapt them to what feels genuine for you. Repeat each phrase a few times:
    • May I be happy.
    • May I be healthy and strong.
    • May I be safe and protected from harm.
    • May I live with ease and well-being.
    • As you repeat these phrases, try to connect with the intention behind them, offering yourself genuine warmth and care.

    (Part 1: Extending to a Loved One – Approx. 2 minutes)

    • Now, bring to mind someone you care about deeply, someone for whom it’s easy to feel love and kindness – a close friend, a family member, a beloved pet.
    • Picture them clearly in your mind’s eye, or simply hold the feeling of their presence.
    • Gently extend the phrases of loving-kindness to this person:
    • May you be happy.
    • May you be healthy and strong.
    • May you be safe and protected from harm.
    • May you live with ease and well-being.
    • Feel the warmth of your wishes flowing towards them.

    (Part 2: Extending to a Neutral Person – Approx. 2 minutes)

    • Next, bring to mind a neutral person – someone you know casually, perhaps a neighbor, a store clerk, or someone you see regularly but don’t have strong feelings about.
    • Hold this person in your awareness.
    • Offer the same phrases of loving-kindness to them:
    • May you be happy.
    • May you be healthy and strong.
    • May you be safe and protected from harm.
    • May you live with ease and well-being.
    • Notice if it feels different to extend these wishes to someone neutral. Simply observe without judgment.

    (Part 3: Extending to a Difficult Person (Optional & Gentle) – Approx. 2 minutes)

    • Now, if you feel ready and willing, you can bring to mind someone with whom you have a challenging relationship or difficulty. If this feels too difficult today, you can skip this step and return to offering kindness to yourself or a loved one.
    • If you choose to proceed, hold this person in your awareness with as much neutrality as possible.
    • Gently, and with the understanding that this can be hard, offer the phrases:
    • May you be happy.
    • May you be healthy and strong.
    • May you be safe and protected from harm.
    • May you live with ease and well-being.
    • Remember, this is about cultivating kindness in your own heart, not necessarily condoning their actions. If strong negative emotions arise, it’s okay to return your focus to yourself or a loved one.

    (Conclusion: Extending to All Beings & Resting – Approx. 2 minutes)

    • Finally, expand your awareness to include all living beings, everywhere, without exception.
    • Offer the phrases of loving-kindness to all:
    • May all beings be happy.
    • May all beings be healthy and strong.
    • May all beings be safe and protected from harm.
    • May all beings live with ease and well-being.
    • Feel your heart opening to encompass everyone.
    • For the last moments, let go of the phrases and simply rest in any feelings of warmth, openness, or peace that may be present.
    • When you’re ready, gently deepen your breath, and slowly open your eyes.

    Bringing Loving-Kindness into Your Day:

    Loving-Kindness Meditation is a practice that can soften your interactions and cultivate a more compassionate outlook:

    • Start or End Your Day: It’s a beautiful way to begin or conclude your day with a positive intention.
    • During Difficult Interactions: Silently offer loving-kindness phrases to someone you’re finding challenging.
    • When Feeling Self-Critical: Direct the phrases towards yourself with extra gentleness.
    • In Moments of Connection: Amplify feelings of joy by extending loving-kindness to those you appreciate.

    This practice of cultivating an open and kind heart is a powerful way to navigate the world with greater compassion, reduce inner conflict, and foster a sense of connection – all essential components of the holistic journey we support at Enlightened.

    Interested in cultivating more compassion and inner peace?

    Enlightened can guide you through personalized mindfulness and spiritual wellness practices, including variations of Loving-Kindness Meditation, to support your emotional well-being.

  • Living an Enlightened Life: Integrating Holistic Practices for Long-Term Well-being

    You’ve embarked on a journey with Enlightened, perhaps experiencing relief from pain, a newfound sense of calm, or a deeper connection to your inner self. These are wonderful milestones! But the path to holistic well-being doesn’t end when a session concludes. The real magic happens when you begin to weave these principles and practices into the fabric of your daily life. Many clients in the Warren/Youngstown area ask how they can sustain their progress and truly live an “Enlightened life.” Let’s explore some common questions.

    1. I feel great after my sessions, but how do I maintain these benefits in my daily life?

    This is a key question! Maintaining benefits involves consciously integrating what you learn and experience during your sessions into your everyday routines. This could mean:

    • Practicing self-awareness to notice early signs of tension or stress.
    • Regularly incorporating recommended stretches or movements.
    • Using breathwork techniques when you feel overwhelmed.
    • Making mindful choices about your nutrition and rest.
    • Applying self-care strategies discussed during coaching or bodywork.
      It’s about taking ownership of your well-being between visits.

    2. What are some simple holistic practices I can do at home between appointments?

    There are many!

    • Mindful Moments: Take 5-10 minutes daily for quiet reflection, meditation, or deep breathing.
    • Gentle Movement: Incorporate simple stretches, a short yoga routine, or a mindful walk.
    • Nourishing Rituals: Prepare a healthy meal with intention, or enjoy a calming herbal tea.
    • Journaling: Reflect on your thoughts, feelings, and progress.
    • Creative Outlet: Engage in a hobby that brings you joy and allows for self-expression (like those explored in Arts Integration).
      Larissa can help you identify practices that best suit your needs and lifestyle.

    3. How can I create a more “holistic” environment at home or work?

    Your surroundings significantly impact your well-being. Consider:

    • Decluttering: A tidy space can promote a calmer mind.
    • Natural Elements: Bring in plants, open windows for fresh air, and maximize natural light.
    • Sensory Comfort: Use calming colors, soft textures, and perhaps aromatherapy with safe essential oils.
    • Ergonomics: Ensure your workspace supports good posture.
    • Minimize Noise: Create quiet zones or use noise-canceling headphones if needed.
    • Positive Influences: Surround yourself with uplifting imagery or objects that bring you peace.

    4. What’s the importance of consistency with holistic practices?

    Consistency is crucial for creating lasting change. Just like exercising a muscle, holistic practices strengthen your resilience and well-being over time. Occasional efforts are good, but regular, consistent practice builds new habits, rewires neural pathways (in the case of mindfulness or stress reduction techniques), and allows your body and mind to adapt and heal more deeply. Small, consistent actions often yield more significant results than sporadic, intense efforts.

    5. How does Enlightened support clients in their ongoing wellness journey, beyond individual sessions?

    Our goal is to empower you, not to create dependency. Enlightened supports your ongoing journey through:

    • Education: Providing you with knowledge and understanding during sessions.
    • Personalized Self-Care Strategies: Recommending specific practices you can do at home.
    • Holistic Wellness Coaching: Offering ongoing support, accountability, and guidance for integrating changes.
    • Resources: Through our blog and (in the future) other materials, we aim to provide continuous learning opportunities.
    • Follow-up: Checking in and being available for tune-up sessions or consultations as needed.

    6. Can I combine different holistic practices? How do I know what’s right for me long-term?

    Yes, combining practices is often very beneficial, as it addresses your well-being from multiple angles (mind, body, spirit). For example, combining regular massage with mindfulness and healthy eating creates a powerful synergy.

    Knowing what’s right long-term is a process of self-discovery. Pay attention to:

    • What genuinely makes you feel better, more balanced, and more joyful?
    • What practices are sustainable for your lifestyle?
    • What aligns with your core values and wellness goals?
      Larissa can help you explore and refine this through coaching.

    7. What if I fall off track with my wellness routines?

    This is perfectly normal and human! Life happens. The key is self-compassion, not self-criticism.

    • Acknowledge that you’ve strayed without judgment.
    • Gently remind yourself of why these practices are important to you.
    • Start again, simply. Don’t wait for the “perfect” moment. Even a small step back into your routine is a victory.
    • Reflect on what caused you to fall off track and see if you can adjust your routine to be more sustainable.

    8. How can I continue to learn and grow on my holistic path?

    Embrace lifelong learning!

    • Read books and articles on topics that interest you (holistic health, mindfulness, herbalism, personal growth).
    • Attend workshops or classes (online or in-person).
    • Stay curious and open to new ideas and perspectives.
    • Connect with like-minded individuals or communities.
    • Most importantly, continue to listen to your own body and intuition – they are your best teachers.

    9. What does it mean to truly live an “Enlightened life” day-to-day?

    Living an “Enlightened life,” from our perspective, isn’t about achieving some state of perfection. It’s about:

    • Living with awareness of your mind, body, and spirit.
    • Making conscious choices that support your overall well-being.
    • Approaching life with compassion for yourself and others.
    • Embracing growth and learning from your experiences.
    • Finding balance that works for your unique life.
    • Connecting with your inner wisdom and living authentically.
    • Cultivating joy and gratitude in everyday moments.
      It’s an ongoing, evolving practice of nurturing your whole self.

    10. How can I inspire my family or friends to explore holistic wellness?

    The most powerful way is often by being the example. When people see the positive changes in your energy, mood, and overall well-being, they naturally become curious.

    • Share your experiences authentically, without preaching or pressure.
    • Offer to share simple practices if they express interest (e.g., a calming tea, a simple breathing exercise).
    • Invite them to join you in a gentle activity, like a walk in nature.
    • Share resources (like a helpful article or book) if it feels appropriate.
      Focus on sharing your joy and the benefits you’ve experienced, and allow them to find their own path in their own time.

    Your Enlightened Journey Continues…

    Living a life of holistic well-being is a beautiful, ongoing adventure. At Enlightened, we are honored to be a part of your journey, providing support, guidance, and tools to help you thrive.

  • The Power of Touch: Understanding Therapeutic & Specialized Massage at Enlightened

    Touch is one of our most fundamental senses and a powerful tool for healing. At Enlightened, we believe in the profound ability of skilled massage and bodywork to restore balance, alleviate pain, reduce stress, and enhance overall well-being. Larissa Giles, a Licensed Massage Therapist (LMT) with the added expertise of a Physical Therapist Assistant (PTA), offers a diverse range of modalities tailored to your unique needs. Let’s explore some common questions about the types of massage and bodywork available to you in our Warren/Youngstown practice.

    1. What types of massage and bodywork do you offer at Enlightened?

    Larissa is skilled in a wide array of techniques to ensure your session is perfectly suited to you. These include:

    • Therapeutic Massage (PTA-Informed)
    • Deep Tissue Massage
    • Myofascial Release
    • Cranial-Sacral Therapy
    • Assisted Stretching
    • Pregnancy Massage (Pre-natal & Post-natal)
    • Reflexology
    • Relaxation Massage (Swedish Inspired)
    • Hot Stone Massage
    • Thai Yoga Massage
    • Needle-less Acupressure
    • Ion Detox Foot Spa (as a complementary therapy)

    2. How does therapeutic massage help with more than just relaxation?

    While relaxation is a wonderful benefit, our Therapeutic Massage, especially being PTA-informed, goes much further. It focuses on:

    • Addressing specific areas of pain, injury, or dysfunction.
    • Improving range of motion and flexibility.
    • Releasing chronic muscle tension and trigger points.
    • Supporting injury rehabilitation and recovery.
    • Correcting postural imbalances.
    • Enhancing body awareness for long-term functional improvement.

    3. What is Myofascial Release, and who is it good for?

    Myofascial Release is a safe and very effective hands-on technique that involves applying gentle, sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion. Fascia is a web-like connective tissue that surrounds and supports your muscles, bones, and organs. When it becomes tight or restricted (due to injury, inflammation, trauma, or poor posture), it can cause pain and limit movement. Myofascial Release is beneficial for individuals with chronic pain, postural issues, fibromyalgia, headaches, and restricted mobility.

    4. Can you explain Cranial-Sacral Therapy and its benefits?

    Cranial-Sacral Therapy (CST) is a gentle, non-invasive modality that works with the subtle rhythms of the craniosacral system – the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. Using a very light touch, the practitioner helps to release restrictions in this system to improve the functioning of the central nervous system. Benefits can include deep relaxation, stress reduction, relief from headaches and migraines, TMJ support, and improved overall nervous system balance.

    5. What is Thai Yoga Massage like, and what are its advantages?

    Thai Yoga Massage is a dynamic and ancient form of bodywork. It’s performed on a comfortable mat on the floor with the client fully clothed in loose attire. It combines acupressure, gentle rocking, and assisted yoga-like stretches. The therapist uses their hands, thumbs, elbows, knees, and feet to move you into a series of stretches. Advantages include increased flexibility and range of motion, relief from muscle tension, improved circulation, stress reduction, and enhanced energy flow throughout the body. It can feel both relaxing and invigorating.

    6. How can Pregnancy Massage support expectant mothers?

    Pregnancy Massage is specifically tailored to the needs of pregnant women as their bodies go through significant changes. Larissa uses safe positioning and techniques to:

    • Relieve common discomforts like back pain, hip pain, sciatica, and swelling in the legs and feet.
    • Reduce stress and anxiety.
    • Improve sleep.
    • Promote relaxation and a sense of well-being for both mother and baby.
      Post-natal massage can also aid in recovery after childbirth.

    7. What is Reflexology, and how does it work?

    Reflexology is based on the principle that there are reflex points on the feet, hands, and ears that correspond to all of the glands, organs, and parts of the body. By applying targeted pressure to these points, reflexology aims to stimulate nerve function, increase energy, boost circulation, eliminate toxins, and induce a deep state of relaxation, helping the body to heal itself and restore balance.

    8. How do you decide which massage techniques to use in a session?

    Your session at Enlightened is always personalized. It begins with a conversation about your current concerns, health history, and wellness goals. Based on this intake and her assessment, Larissa will discuss with you which modalities or combination of techniques she believes will be most beneficial. Your comfort and preferences are always paramount. Often, a session will intuitively blend several approaches to achieve the best outcome.

    9. What is Needle-less Acupressure?

    Needle-less Acupressure applies the principles of acupuncture without the use of needles. Instead, firm, targeted pressure is applied to specific acupressure points on the body. These points lie along energy meridians, and stimulating them is believed to help release blocked energy (Qi), relieve pain, reduce tension, improve circulation, and promote the body’s natural healing abilities.

    10. How can an Ion Detox Foot Spa complement my wellness?

    An Ion Detox Foot Spa is a gentle therapy where your feet are placed in a warm bath of water with a device that emits a small electrical current, creating an ionic field. It’s believed that this process helps to draw out toxins and impurities from the body through the pores in your feet, promoting a sense of lightness and rebalancing your body’s energy. It’s often used as a complementary therapy to support overall detoxification and relaxation.

    Experience the Healing Power of Personalized Touch

    At Enlightened, we are dedicated to providing bodywork that not only feels good but also contributes meaningfully to your overall health and vitality. Larissa Giles’s unique blend of skills ensures you receive expert care tailored to your specific needs.

  • Conscious Connections: Intentionally Cultivating Relationships That Nourish Your Growth

    Welcome back to our Enlightened series on living and making decisions with thoughtful intention! We’ve journeyed through many aspects of personal well-being, from inner values and mindful routines to the vital role of self-care. Today, we turn our focus outward, yet with deep inward implications: Conscious Connections – intentionally cultivating relationships that nourish your growth and support your authentic self.

    Humans are inherently social beings. Our relationships – with family, friends, partners, colleagues, and our wider community – profoundly impact our happiness, stress levels, and overall well-being. Living an intentional life isn’t just about individual practices; it’s also about mindfully choosing and nurturing the connections that uplift, support, and inspire us. At Enlightened, we recognize that healthy relationships are a cornerstone of holistic health, vital for everyone in our Warren/Youngstown community.

    Why Intentionality in Relationships Matters

    Not all connections are created equal. Some relationships energize and inspire us, while others can be draining or even detrimental to our well-being. Without thoughtful intention, we might find ourselves:

    • Maintaining Draining Dynamics: Staying in relationships out of habit or obligation, even if they consistently leave us feeling depleted or misunderstood.
    • Lacking Genuine Support: Surrounded by people, yet still feeling isolated or unsupported in our authentic selves or growth journeys.
    • Engaging in Superficial Interactions: Missing out on the deeper, more meaningful connections that truly nourish the spirit.
    • Neglecting Important Bonds: Letting valuable relationships wither due to lack of intentional effort amidst the busyness of life.

    Intentionally cultivating conscious connections means actively choosing to invest your time and energy in relationships that are reciprocal, respectful, and aligned with your well-being and growth.

    Qualities of Nourishing, Growth-Oriented Connections:

    What do these kinds of relationships look like? They often feature:

    • Mutual Respect & Acceptance: You feel seen, heard, and accepted for who you are, and you offer the same to others.
    • Authenticity & Vulnerability: There’s space to be your genuine self, to share your vulnerabilities without fear of harsh judgment.
    • Support & Encouragement: You feel supported in your goals and growth, and you offer that support in return.
    • Healthy Communication: Open, honest, and respectful dialogue is the norm, even during disagreements (as we’ve discussed in previous “Talk About It Tuesday” posts).
    • Shared Values (or Respect for Differences): While you don’t have to agree on everything, there’s often an alignment of core values or a deep respect for differing perspectives.
    • Reciprocity: A healthy give-and-take of energy, support, and care.
    • Inspiration & Growth: The relationship encourages you to learn, grow, and become a better version of yourself.

    Steps to Cultivate More Conscious Connections:

    1. Assess Your Current Relational Landscape:
    • Talk About It: Gently reflect on your key relationships. Which ones feel genuinely nourishing and supportive? Which ones consistently leave you feeling drained or diminished? This isn’t about blaming, but about honest awareness.
    1. Define What You Need and Value in Connections:
    • What qualities are most important to you in a friendship, partnership, or community connection? Knowing this helps you recognize and invest in relationships that align.
    1. Nurture Existing Positive Relationships:
    • Intentionally invest time and energy in the connections that already uplift you. Reach out, express appreciation, be present.
    1. Practice Healthy Communication & Boundary Setting:
    • These skills are vital for all relationships. Clearly communicate your needs and boundaries, and respect those of others. This creates safety and trust.
    1. Be Open to New Connections:
    • Seek out communities or individuals who share your interests or values. This could be through hobbies, volunteer work, workshops, or groups focused on personal growth.
    1. Be the Kind of Connection You Seek:
    • Offer the respect, support, and authenticity you desire from others. Like attracts like.
    1. Let Go (Gently) of Consistently Draining Connections:
    • This can be one of the hardest steps, but as we explored in “The Gentle Art of Letting Go,” sometimes it’s necessary for your well-being to create distance from relationships that are consistently toxic or unsupportive, despite your best efforts. This doesn’t always mean cutting ties completely, but perhaps adjusting the level of engagement.

    Holistic Support for Building Conscious Connections

    Your relational well-being is a key part of your overall holistic health. At Enlightened:

    • Holistic Wellness Coaching: Can provide a powerful space to explore your relationship patterns, identify your needs, develop healthier communication and boundary-setting skills, and build confidence in cultivating conscious connections.
    • Our Community Focus: We aim to foster a supportive environment where clients feel seen and understood.

    Living an intentional life includes being thoughtful about the company we keep and the energy we exchange. By consciously cultivating relationships that nourish your growth and honor your authentic self, you create a powerful support system that enhances every aspect of your “Enlightened” journey.

    Who in your life truly nourishes your growth? How can you intentionally invest in that connection this week? 

    If you’re seeking guidance on how to cultivate healthier, more fulfilling relationships and improve your communication skills, Enlightened is here to support you.

  • The Perfectly Imperfect Path: Embracing Setbacks and Imperfection with Intention

    Welcome back to our Enlightened series on living and making decisions with thoughtful intention! We’ve explored many facets of a purposeful life, from pausing and prioritizing to cultivating conscious connections and reflecting on our days. Today, we address a universal human experience that can often derail our best intentions: the pursuit of perfection and the fear of setbacks.

    Living an intentional life isn’t about flawlessly executing a perfect plan. It’s about navigating the messy, beautiful, and often unpredictable journey of being human with awareness, self-compassion, and a willingness to learn and grow. For our community in Warren/Youngstown and beyond, understanding how to embrace imperfection and navigate setbacks with intention is key to sustainable well-being and authentic progress.

    The Trap of Perfectionism in Intentional Living

    Striving for excellence can be motivating, but perfectionism is often its counterproductive cousin. When we chase an unattainable ideal of perfection:

    • We Procrastinate: The fear of not doing something perfectly can prevent us from starting at all.
    • We Become Overly Self-Critical: Every small misstep feels like a major failure, eroding our confidence and joy.
    • We Miss Out on Learning: Mistakes are rich learning opportunities, but perfectionism makes us fear them.
    • We Can Become Rigid: Life requires flexibility, but the pursuit of a perfect plan can make us resistant to necessary adaptations.
    • It Fuels Stress and Anxiety: Constantly trying to be perfect is exhausting and unsustainable.

    An intentional life embraces progress, not perfection. It acknowledges that setbacks are not just possible, but probable, and views them as part of the path.

    Reframing Setbacks: From Failure to Feedback

    When you’re living intentionally and encounter a setback – perhaps you fall off track with a new habit, a plan doesn’t unfold as expected, or you make a mistake – how you respond is crucial.

    Instead of viewing it as a failure, try to see it as:

    • Valuable Feedback: What can this experience teach you? What went well? What could be adjusted?
    • An Opportunity for Course Correction: Setbacks often highlight where your plan, your approach, or even your initial intention might need refinement.
    • A Test of Resilience: Navigating challenges builds your inner strength and adaptability.
    • A Reminder of Common Humanity: Everyone experiences setbacks. It’s a shared human experience, not a personal failing. (This connects to our earlier discussion on self-compassion!)

    Navigating Detours with Grace and Intention:

    1. Acknowledge and Allow Your Feelings:
    • It’s okay to feel disappointed, frustrated, or discouraged when things don’t go as planned. Allow yourself to feel these emotions without judgment. (Remember “The Power of the Pause” to create space for this.)
    1. Practice Self-Compassion:
    • Treat yourself with the same kindness and understanding you would offer a friend facing a similar situation. Avoid harsh self-criticism. Remind yourself that you are doing your best in a complex world.
    1. Extract the Lesson (The “Talk About It” Moment):
    • Once the initial emotional wave has passed, reflect on what happened. What contributed to the setback? What can you learn from it? What would you do differently next time? Journaling or talking it through can be helpful.
    1. Adjust Your Sails, Not Abandon the Ship:
    • A setback rarely means your overall intention or goal is invalid. More often, it means your strategy or timeline needs adjusting. Be flexible and willing to adapt your approach.
    1. Focus on Effort and Progress, Not Just Outcomes:
    • Celebrate the effort you put in and any small steps of progress, even if the ultimate outcome wasn’t what you hoped for in that instance.
    1. Reconnect with Your “Why” (Your Core Values):
    • Remind yourself of the deeper values and purpose driving your intentions. This can provide the motivation to persevere and try again.

    The Beauty of an Imperfect, Intentional Life

    Embracing imperfection doesn’t mean giving up on growth or striving to be your best self. It means releasing the paralyzing pressure of having to be flawless. It means understanding that an intentional life is built through consistent effort, learning from missteps, and always treating yourself with kindness along the way.

    This perfectly imperfect path is where true growth, resilience, and authentic joy are found. It’s a core part of the holistic journey we champion at Enlightened – supporting you in navigating all of life’s textures with awareness and compassion.

    Think about a recent setback or moment of perceived imperfection. How could you reframe it with more intention and self-compassion? We invite you to “Talk About It.”

    If you’re seeking support in navigating life’s challenges with greater resilience, letting go of perfectionism, and cultivating a more self-compassionate approach to your well-being, Holistic Wellness Coaching at Enlightened can provide a nurturing space for your growth.

    The Perfectly Imperfect Path: Embracing Setbacks and Imperfection with Intention

    Welcome back to our Enlightened series on living and making decisions with thoughtful intention! We’ve explored many facets of a purposeful life, from pausing and prioritizing to cultivating conscious connections and reflecting on our days. Today, we address a universal human experience that can often derail our best intentions: the pursuit of perfection and the fear of setbacks.

    Living an intentional life isn’t about flawlessly executing a perfect plan. It’s about navigating the messy, beautiful, and often unpredictable journey of being human with awareness, self-compassion, and a willingness to learn and grow. For our community in Warren/Youngstown and beyond, understanding how to embrace imperfection and navigate setbacks with intention is key to sustainable well-being and authentic progress.

    The Trap of Perfectionism in Intentional Living

    Striving for excellence can be motivating, but perfectionism is often its counterproductive cousin. When we chase an unattainable ideal of perfection:

    • We Procrastinate: The fear of not doing something perfectly can prevent us from starting at all.
    • We Become Overly Self-Critical: Every small misstep feels like a major failure, eroding our confidence and joy.
    • We Miss Out on Learning: Mistakes are rich learning opportunities, but perfectionism makes us fear them.
    • We Can Become Rigid: Life requires flexibility, but the pursuit of a perfect plan can make us resistant to necessary adaptations.
    • It Fuels Stress and Anxiety: Constantly trying to be perfect is exhausting and unsustainable.

    An intentional life embraces progress, not perfection. It acknowledges that setbacks are not just possible, but probable, and views them as part of the path.

    Reframing Setbacks: From Failure to Feedback

    When you’re living intentionally and encounter a setback – perhaps you fall off track with a new habit, a plan doesn’t unfold as expected, or you make a mistake – how you respond is crucial.

    Instead of viewing it as a failure, try to see it as:

    • Valuable Feedback: What can this experience teach you? What went well? What could be adjusted?
    • An Opportunity for Course Correction: Setbacks often highlight where your plan, your approach, or even your initial intention might need refinement.
    • A Test of Resilience: Navigating challenges builds your inner strength and adaptability.
    • A Reminder of Common Humanity: Everyone experiences setbacks. It’s a shared human experience, not a personal failing. (This connects to our earlier discussion on self-compassion!)

    Navigating Detours with Grace and Intention:

    1. Acknowledge and Allow Your Feelings:
    • It’s okay to feel disappointed, frustrated, or discouraged when things don’t go as planned. Allow yourself to feel these emotions without judgment. (Remember “The Power of the Pause” to create space for this.)
    1. Practice Self-Compassion:
    • Treat yourself with the same kindness and understanding you would offer a friend facing a similar situation. Avoid harsh self-criticism. Remind yourself that you are doing your best in a complex world.
    1. Extract the Lesson (The “Talk About It” Moment):
    • Once the initial emotional wave has passed, reflect on what happened. What contributed to the setback? What can you learn from it? What would you do differently next time? Journaling or talking it through can be helpful.
    1. Adjust Your Sails, Not Abandon the Ship:
    • A setback rarely means your overall intention or goal is invalid. More often, it means your strategy or timeline needs adjusting. Be flexible and willing to adapt your approach.
    1. Focus on Effort and Progress, Not Just Outcomes:
    • Celebrate the effort you put in and any small steps of progress, even if the ultimate outcome wasn’t what you hoped for in that instance.
    1. Reconnect with Your “Why” (Your Core Values):
    • Remind yourself of the deeper values and purpose driving your intentions. This can provide the motivation to persevere and try again.

    The Beauty of an Imperfect, Intentional Life

    Embracing imperfection doesn’t mean giving up on growth or striving to be your best self. It means releasing the paralyzing pressure of having to be flawless. It means understanding that an intentional life is built through consistent effort, learning from missteps, and always treating yourself with kindness along the way.

    This perfectly imperfect path is where true growth, resilience, and authentic joy are found. It’s a core part of the holistic journey we champion at Enlightened – supporting you in navigating all of life’s textures with awareness and compassion.

    Think about a recent setback or moment of perceived imperfection. How could you reframe it with more intention and self-compassion? We invite you to “Talk About It.”

    If you’re seeking support in navigating life’s challenges with greater resilience, letting go of perfectionism, and cultivating a more self-compassionate approach to your well-being, Enlightened can provide a nurturing space for your growth.

  • Living Authentically – Weaving Your Values, Voice, and Boundaries into Everyday Life

    Over the past 8 weeks, we’ve journeyed together through powerful concepts: unlocking your potential with self-actualization, embracing personal empowerment, the quiet strength of healthy boundaries, the art of healthy communication (including navigating difficult conversations), finding your voice, and the gentle power of self-compassion.

    Today, we bring these threads together to explore what it means to Live Authentically. Authenticity isn’t a destination you arrive at, but a conscious, ongoing practice of aligning your inner self – your values, beliefs, and feelings – with your outer actions and expressions. It’s about showing up in your life, in the Warren/Youngstown community and beyond, as the most genuine version of yourself, creating a life that feels true, meaningful, and deeply resonant.

    (Image: An image symbolizing wholeness or integration – perhaps a beautifully woven tapestry, a complete puzzle, or a person looking serene and centered in their environment.)

    What Does Living Authentically Mean in Practice?

    Living authentically is the beautiful culmination of many of the skills and awarenesses we’ve discussed:

    • Clarity on Your Values (Self-Actualization): You know what truly matters to you, what principles guide your best self. This forms the foundation of your authentic choices.
    • Owning Your Power (Empowerment): You recognize your agency and your ability to make conscious choices that shape your life, rather than being passively swept along by external circumstances or others’ expectations.
    • Honoring Your Limits (Healthy Boundaries): You respect your own needs for time, energy, and emotional well-being by setting clear and healthy boundaries. This allows you to protect your authentic self.
    • Expressing Your Truth (Finding Your Voice & Healthy Communication): You communicate your thoughts, feelings, and needs honestly and respectfully, allowing your inner world to be seen and heard.
    • Treating Yourself with Kindness (Self-Compassion): You approach your journey of authenticity with understanding and kindness, acknowledging that it’s a process with imperfections and learning curves.

    When these elements work in harmony, you begin to live a life that feels less like a performance and more like a genuine expression of who you are.

    The Profound Benefits of Living an Authentic Life:

    Choosing to live authentically, while sometimes challenging, brings incredible rewards:

    • Deeper Inner Peace and Contentment: When your actions align with your inner truth, there’s less internal conflict and a greater sense of peace.
    • More Meaningful Relationships: Authenticity fosters genuine connection. When you show up as your true self, you attract people who appreciate you for who you are, and your existing relationships can deepen.
    • Increased Resilience: Living authentically often means you’re more grounded in your values, making it easier to navigate life’s challenges without losing your sense of self.
    • Reduced Stress and Anxiety: Less energy is spent trying to be someone you’re not, or managing the fallout from misaligned choices.
    • Greater Clarity and Purpose: Authenticity often illuminates your path, helping you make decisions that lead to a more purposeful and fulfilling life.
    • Enhanced Creativity and Self-Expression: When you feel safe to be yourself, your natural creativity and unique gifts can flourish.

    Integrating Authenticity into Your Everyday:

    Living authentically isn’t about a grand overhaul; it’s about small, consistent choices and practices:

    1. Regular Self-Reflection (Your Inner “Talk About It”):
    • Continue to check in with yourself. Are your daily actions reflecting your core values? How are you feeling about your choices? Journaling, meditation, or quiet contemplation can be invaluable.
    1. Mindful Decision-Making:
    • Before making a decision, big or small, pause and ask: “Does this feel true to me? Does this align with what’s most important to me?”
    1. Practice Courageous Communication:
    • Continue to practice speaking your truth, even when it feels a little uncomfortable. Remember the skills for navigating difficult conversations.
    1. Honor Your Boundaries Consistently:
    • Reinforce the healthy boundaries you’ve set. This is an ongoing act of self-respect.
    1. Embrace Imperfection & Self-Compassion:
    • Authenticity includes acknowledging your vulnerabilities and mistakes. Treat yourself with kindness as you learn and grow. No one is perfectly authentic all the time.
    1. Seek Supportive Connections:
    • Surround yourself with people who appreciate and encourage your authentic self.

    Your Journey to an Enlightened, Authentic Life

    At Enlightened, our holistic approach is designed to support every facet of your journey toward living more authentically. Whether it’s through:

    • Holistic Wellness Coaching: To help you clarify your values, build confidence, practice assertive communication, and integrate authentic choices into your life.
    • Spiritual Wellness Practices: To connect you more deeply with your inner wisdom and truth.
    • Therapeutic Bodywork: To release physical manifestations of stress or inauthenticity, creating more ease in your being.

    Living authentically is perhaps the most profound expression of self-care and self-actualization. It’s about courageously and compassionately aligning who you are on the inside with how you live on the outside.

    This “Talk About It Tuesday” series has been about exploring tools for a more empowered and authentic life. What’s one insight from this series that you’ll carry forward? What does “living authentically” look like for you today?

    Thank you for joining us on this journey. If you’re inspired to continue exploring your path to a more authentic, empowered, and “Enlightened” life, Larissa is here to support you.

  • Finding Your Voice – Speaking Your Truth with Confidence and Kindness

    Welcome back to “Talk About It Tuesday” at Enlightened! Our conversations have taken us through self-actualization, empowerment, healthy boundaries, and the art of communication. Today, we delve into a deeply personal and empowering aspect of all these themes: Finding Your Voice and Speaking Your Truth.

    How often do we silence ourselves for fear of judgment, conflict, or not being heard? How many times have we walked away from a situation wishing we had expressed what truly mattered to us? Finding your voice isn’t about being loud or aggressive; it’s about cultivating the inner clarity and confidence to express your authentic thoughts, feelings, needs, and beliefs in a way that is both true to you and respectful of others. For everyone in our Warren/Youngstown community seeking to live more authentically and build stronger connections, this is a vital skill.

    What Does It Mean to “Find Your Voice”?

    Finding your voice is a journey of self-discovery and courage. It means:

    • Knowing Your Truth: Developing clarity on your own thoughts, feelings, values, and what is important to you. This often involves introspection and self-awareness.
    • Valuing Your Perspective: Believing that your voice matters and that your experiences and insights are valid.
    • Overcoming Internal Barriers: Addressing fears (of judgment, rejection, conflict) or limiting beliefs (“my opinion doesn’t matter,” “I shouldn’t rock the boat”) that might keep you silent.
    • Authentic Expression: Communicating in a way that is genuine and aligned with who you are.
    • Skillful Communication: Learning how to express your truth effectively – with clarity, confidence, and kindness.

    At Enlightened, we believe that finding and using your voice is fundamental to personal empowerment and living a life aligned with your holistic well-being.

    Why is Speaking Your Truth So Important?

    When you find and use your voice authentically:

    • Your Self-Esteem Grows: Speaking your truth, even when it’s difficult, reinforces your sense of self-worth and integrity.
    • Relationships Become More Authentic: Honesty (delivered with kindness) fosters deeper trust and understanding. People know where they stand with you.
    • Your Needs Are More Likely to Be Met: If you don’t voice your needs, others may not know they exist.
    • You Reduce Inner Conflict and Resentment: Suppressing your truth can lead to internal frustration. Expressing it, even if imperfectly, can be liberating.
    • You Contribute Your Unique Value: Your perspective is unique and valuable. Sharing it can enrich conversations, solve problems, and inspire others.
    • It’s a Key Part of Setting Boundaries: Clearly communicating your limits requires you to use your voice effectively.

    Steps to Finding and Using Your Voice:

    This is a practice, and it takes time and courage. Here are some steps to guide you:

    1. Connect with Your Inner Self:
    • Talk About It: Spend time in quiet reflection, journaling, or meditation to understand what you truly think and feel. What matters most to you in different situations? What are your core values?
    1. Identify Your Fears:
    • What holds you back from speaking up? Is it fear of judgment, conflict, or not being liked? Acknowledging these fears is the first step to moving through them.
    1. Start Small and Safe:
    • Practice expressing your opinion or needs in low-stakes situations with people you trust. This could be as simple as stating a preference for a restaurant or sharing a thought in a supportive group.
    1. Practice “I” Statements (Again!):
    • Frame your expressions around your own experience: “I think…”, “I feel…”, “I need…”, “From my perspective…”. This is less likely to make others defensive than “You always…” or “You should…”.
    1. Focus on Clarity, Not Perfection:
    • You don’t have to articulate your thoughts perfectly every time. The effort to be authentic is what counts. It’s okay to stumble or revise what you’re saying.
    1. Listen to Your Body:
    • Your body often gives cues when you’re not speaking your truth (e.g., a knot in your stomach, a tight throat). Pay attention to these signals.
    1. Choose Your Battles Wisely:
    • You don’t have to speak up about everything. Discern when it’s important for your integrity or well-being to express yourself.
    1. Remember Kindness:
    • Speaking your truth doesn’t mean being harsh or inconsiderate. You can be direct and honest while still being kind and respectful of others’ feelings.

    Holistic Support for Finding Your Voice

    The journey of finding your voice can be profoundly supported through holistic practices:

    • Holistic Wellness Coaching: Larissa Giles can help you explore your values, identify barriers to self-expression, build confidence, and practice assertive communication skills in a safe, supportive environment.
    • Arts Integration & Sound Healing: These modalities can help unlock creative expression and release energetic blockages that might be hindering your voice.
    • Mindfulness & Meditation: These practices cultivate the self-awareness and inner calm needed to connect with your truth and express it clearly.

    Finding your voice is an ongoing process of aligning your inner world with your outer expression. It’s a powerful step towards living a more empowered, authentic, and “Enlightened” life.

    In what situations do you find it challenging to speak your truth? What’s one small way you could practice using your voice this week? We invite you to “Talk About It.”

    If you’re looking for support in finding your voice and communicating with greater confidence and authenticity, connect with Enlightened.