5D Flow

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#031 Setting yourself up for a day that aligns with your intentions and values can be challenging. In this episode, we explore one strategy that can help you start your day with a mindset that helps you actualize your goals. 1:26 What is your morning routine?2:20 The value of daily reading in your morning routine3:30 The Book of Awakening by Mark Nepo5:42 My morning routine6:50 Self-efficacy9:25 Daily reading and journal writing11:48 Types - daily inspiration, addiction recovery, religious, motivational, stoicism, positive thinkingInvitation to masteryChoose a book (that helps you be better) to read every day this week.  Ideally, the passages are short enough to read in 15-20 minutes. You may choose to add a little more to this challenge by writing your reflections on the days reading in your journal.Download your free guide to setting meaningful intentions that can change your life.

#030 In this episode, I will will be sharing one of my current favorite books and how it can impact your mental and emotional health.2:02 More self-awareness = more self-esteem2:50 Pitfalls of self-awareness4:05 About the enneagram 8:02 How to find your Enneagram type enneagraminstitute.com 10:40 The Wisdom of the Enneagram: The Complete Guide to Psychological and Spiritual Growth for the Nine Personality Types11: 38 What you look when stressed12: 38 A path to integration - 4 S's, 4 R's, and one P13:09 See it, say it, sense it, stay with it, relax, respire, reconnect, reframe, presenceInvitation to masteryWrite what “4 S's, 4 R's, and one P” looks like for you. Describe how you can embody this practice (see it, say it, sense it, stay with it, relax, respire, reconnect, reframe, presence) in your day-to-day life. It could be a free write, an itemized list of how each aspect can be incorporated, or turning each aspect into a daily prompt for one week.Download your free guide to setting meaningful intentions that can change your life.

#029  In this episode, I will will be sharing one of my current favorite books and how it has impacted my my mental and emotional health.0:45 - How it starts2:38 - What drives the behavior that gives you the most painful outcomes?3:19 - What are unconscious contracts?4:38 - Your Resonant Self Workbook: From Self-sabotage to Selfcare by Sarah Peyton5:40 - Some common examples of unconscious contractsDownload your free guide to setting meaningful intentions that can change your life.

#028 In this episode, I will will be sharing one of my current favorite books and how it has impacted my my mental and emotional health.2:15 - A note was left for me4:33 - My personal source of suffering6:21 - Seeking relief from suffering outside of ourselves8:47 - Letting Go: The Pathway to Surrender by David Hawkins11:00 - Fixation - Obsessive drive involving an object, concept, or person11:39 - Letting go of negative beliefs and the payoffs to feeling bad12:14 - Sensations and feelings not stories15:56 - Tedious (but extremely effective) mental/emotional workInvitation to MasteryBuild the muscle of letting go.  Choose one (or both) of the following.For at least10 -15 minutes a day, ideally at the same time each day, do a Vapassanna meditation.OrIn your journal, divide the page into two columns. In the first column, list the most common negative things you say to yourself. In the second column, list the “payoff” to having that belief.Download your free guide to setting meaningful intentions that can change your life.

#027 How many times have you recently questioned an idea or belief that you were certain about just a few years ago? I know I have. When I look around, I see a lot of confusion. I've heard many people say “that just doesn't make sense” when it comes to things that are not normally confusing. What used to be a priority for many of us has changed. Many people who used to prioritize money and status now place relationships and meaning as their top value. We explore these shifting perspectives and how they can be navigated in this episode of 5D Flow. Invitation to MasteryThis is a simple, but effective discovery method to compare how your personal values align with those of the person or place where you are experiencing the burnout. Draw a line down the middle of your page. In one column list 5-7 of your core values.  In the other column, place the values of the person or place where you are experiencing the burnout.After comparing the two columns, answer the following questions:Is there enough overlap in values to continue on your current path or is time to change directions?Is there a shared vision, or any vision at all?Are you inspired to continue on this path or are you feeling called to seek inspiration elsewhere?Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#026 It's understandable, when you are in pain, to seek relief.  We are constantly bombarded with images and messages related to how relief from suffering is just within reach if you can  find the right external source of happiness.  Has this worked for you long-term? Or have found yourself back in a similar state a short time later. In this episode we discuss how we can heel this unsustainable approach to burnout and overwhelm.Invitation to MasteryPractice non-doing instead of distraction and disconnection. Each day this week, choose to be with yourself without distraction. Examples include: listening to relaxing music, sitting quietly, going for a walk in nature, coloring/drawing, or sitting on a park bench. Notice any thoughts that come to mind. If your mind wants to say “this is a waste of time”, “this is stupid”, “I've got too much to do”, etc., simply note the though and continue doing nothing.Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#025 Think about the places in your life where you feel overwhelmed or burned out. Whether it's at work, at home, or in a relationship, it's important to examine the beliefs you have about that situation. If you are staying in a job you hate, but believe that getting your dream job wouldn't be worth it because you would have to take a pay cut, then what you're dealing with is a belief. This belief is based in fear, a fear that keeps you in the same place of suffering. This episode is about deconstructing those fear-based beliefs and healing burnout.Invitation to MasteryAs we seek to discover the underlying feelings around our self-limiting beliefs, it is important to create a mental environment that is favorable to new perspectives and understandings. To do this, begin this journal exercise with meditation. You can simply find a quiet place, and in your mind, set the intention to be receptive to whatever feelings come up for you when you think about a new direction you want to move toward in life. Try to let the thoughts and stories dissipate as you focus only on the feelings. Ideally, you spend 5-10 minutes with this practice. Then when you're ready, divide the page into two columns with the following prompts at the top.Column 1What are your old beliefs and expectations as it relates to career and how you spend your time? Column 2What are the underlying feelings of those beliefs?Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#024 Do you know anyone who is apathetic? Apathy is a very common form of burnout and overwhelm and is best healed through prioritizing purposeful living and personal responsibility. What does that look like? We explore this and more on this episode of 5D Flow.Invitation to MasteryIn your journal, divide your page into three columns.In the first column, list everything you do in a day the takes more than 3 hours totalIn the second column, list the need it fulfills. Try to be as honest with yourself as possible. If you watch TV for 3 hours a night, instead of listing the need as a relaxation, it is likely the more honest answer is distraction. Likewise, of course money is a need, however, lots of activities can generate money. If you're making money at a job that is easy, but makes you feel empty inside, then the met need is convenience or ease, not money.In the third column, list the alternate activities that meet the same need but also contribute to the lives of others. If you watch TV for three hours to “relax'' at night, an alternative could be knitting hats or blankets (without watching TV) to be donated or given to loved ones (if knitting relaxes you). If you spend the majority of your time at a job that does not fill you with purpose and meaning, start to list jobs that could change that for you.Start incorporating alternative activities throughout the week.Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#023 There has been so much focus lately on our differences lately, especially as it relates to spirituality. Many want to focus on how other people are doing it wrong or making it worse for everyone else. I think now more than ever, is a good time to look at how we're similar.  To do that, we can find what is similar about our spiritual practices and come together in that common interest or belief. Invitation to MasteryChoose one or more of the universal spiritual principles and write for 15-20 minutes about how you can incorporate more of it in your life.AwarenessCompassionAppreciationLove without conditionsCheck out the blogDownload your free guide to setting meaningful intentions that can change your life.

#022  There are a lot of dark, negative, scary, and disgusting things to navigate through in this life.  In almost every spiritual culture, I have found people who refuse to look at, or even acknowledge the darkness in the world and in themselves. This form of positivity and selective attention can lead to serious deficits in your health.Invitation to MasteryA Mind map is a powerful and creative way to approach building awareness around certain situations and the feelings they produce.  For the next four days, create a mind map in your journal around each one of these commonly avoided and suppressed feelings.AngerFearGuiltShameCheck out the blog: Spiritual DisfunctionDownload your free guide to setting meaningful intentions that can change your life.

#021 Do you tell yourself that you're a good person because you're following the beliefs of a certain spiritual system? Do you engage in “othering” people who do not adhere to the same rules and beliefs? Do you look down on others because their lifestyle contradicts the tenants of your beliefs? We explore paths to healing in this episode. Invitation to MasteryUse the following journal prompts to explore your own relationship with spiritual elitism.When I judge others because _____________ I feel _____________.  This is because… I can take responsibility for this by…I use my belief in ____________ to feel better about judging other people because...I engage in entitled righteousness when…Check out the blog: Spiritual DisfunctionDownload your free guide to setting meaningful intentions that can change your life.

#020 Have you ever said any of these platitudes to anyone?“It is what is” “It takes what it takes” “Everything happens for a reason”"Always keep it positive"“Thoughts and prayers”The intent of the platitudes above are meant to give someone comfort.  However, the listener often feels dismissed and not seen or heard.  Many times these words are spoken to give the speaker, not the listener comfort.When we unconsciously use certain strategies to feel better about an uncomfortable situation or problem it can lead to bigger issues down the road because the problem remains unresolved.  This episode explores these issues and more.Invitation to MasteryHow do you use certain beliefs or ideas to suppress or mask emotional pain and discomfort? Do you use the constructs of your spiritual beliefs to justify behaviors that are actually causing you or someone else harm? Use the one or more of the following journal prompts to take stock of your spiritual coping strategies.It makes me feel uncomfortable when people tell me things that are hard to hear so I use the following strategies to try and make them (and me) feel better. (list all that apply).I'm afraid of - (finish this sentence and write for 10-15 minutes about it)How do I use my spiritual beliefs to justify other peoples poor treatment of me (for example “turn the other cheek”  or “forgive and forget”?Check out the blog: Spiritual Disfunction: Pacifying and JustifyingDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#019 Our society simultaneously suppresses and amplifies sexuality leading to a confusing and unhealthy paradox.  In this episode, we explore ho we can improve sexual intimacy and and in in doing so, improve our overall health.Invitation to MasteryMake sexual intimacy special.  This is your special time together.  Clear your schedule for at least 2 hours for this.  No distractions, obligations, or interruptions.Steps to connecting through sexual intimacyCommunicate About your shared values and dreams.  Express awareness and appreciation for what your partner brings to your life and why you like being together.Purify  Flush any thoughts and feelings rooted in worry, fear, or frustrationClean the roomChange the sheets in the bedBathe togetherUse essential oils or sage Set an Intention ofCareGenerosityPresenceRespectCheck out the blog: Emotional IntimacyDownload your free guide to setting meaningful intentions that can change your life.

#018 Emotional intimacy is about connecting  deeply with your friend, partner, or family member through actions and words that express feelings, vulnerability, and trust.   It is possibly the most valuable gift that can be given or received.  This episode explores how we can expand our emotional intimacy with others.Invitation to MasteryIt can be a little awkward at first, but a dialog journal is a great way to get to know aspects of your relationships that may need some attention.  How do we know which areas need your attention? The answer can be found in areas of your life where you have suffering.Choose an area in your life where you have the most emotional pain:Intimate relationshipFriendshipsFamilyIn your journal, have a dialog with the other person you are close to.  For example, if you have emotional pain or conflict related to your intimate partner, you could dialog with the other person, taking on their perspective.  This is your opportunity to drop the motivations of your ego and the need to be right.  Allow yourself to express their feelings knowing that they never have to read what you're writing.As usual, we are trying to get to root causes.  Ask about their unmet needs, feelings, desires, and challenges.  An attitude of kindness and generosity is always helpful here. You can also discuss what is working and what is worth celebrating.Be as open, honest, and receptive as possible.  No one is going to see this except you, so write everything that comes to mind on the page.Tell me how this week's challenge went: Saturday 6/25/22 @ 3:00 pm PSTCheck out the blog: Emotional IntimacyDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show (Every Saturday @ 3pm PST) Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#017 We have become so consumed with day-to-day stressors like money, work, scheduling, and keeping up with society. But with technology and having so much going on in our lives we've lost the ability to connect on a very deep level with fellow humans.  Talk to any person that works in Hospice, they will tell you that people on their deathbed don't regret having not worked enough, or not having bought enough stuff, or not spent enough time in front of the TV. What people do regret is not investing more in connection and relationships with family members, repairing damaged relationships, healing resentment, and spending more quality time with those they care about. So why not change that now? Why not invest in what truly matters - your relationships.Invitation to masteryThis week, when in conversation with others, listen for needs and feelings as much as possible. Have a sense of curiosity with every conversation. If the people you are talking to are expressing frustration, sadness, or disappointment make note of those feelings. As you are listening to them talk, try to make guesses as to what they are needing. Are they needing accompaniment, to be seen or heard, do they need support, or are they just needing understanding? Guess those needs as you're having the conversation with the other person. As you're listening to feelings and guessing needs, look to see how their body language changes. Do they seem more relaxed? Is their general demeanor calmer? Bonus points if you engage in guessing needs and feelings with a neighbor or casual acquaintance. Extra bonus points if you choose to guess needs and feelings with someone you disagree with, or someone that you've had a recent argument with. Do this as much as possible for the entire week.Tell me how this week's challenge went: Saturday 6/18/22 @ 3:00 pm PSTCheck out the blog: Social IntimacyDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show (Every Saturday @ 3pm PST) Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

# 016 The biggest issue affecting people across the world is lack of connection.  An inability to connect to others, to self, to the earth, to values, to a sense of purpose, and to connect spiritually.  I believe this is because people are unwilling and unable to truly know themselves.  If you don't know yourself, how do you expect to be able to connect on a soul level with others?Invitation to masteryHow would your best friend describe you?  Set aside your own perspectives and take a page or two in your journal to write a detailed description of yourself from your best friend's perspective.Tell me how this week's challenge went: Saturday 6/11/22 @ 3:00 pm PSTCheck out the blog: Self-IntimacyDownload your free guide to setting meaningful intentions that can change your life.

Reflecting on the last six months and the creation of 5D flow and a look to the future.  Not just the future of the podcast, but your future and your overall health.  We are headed for rough seas as a society where health and resilience will be critical assets. Zoom Link - Call-In Show (Every Saturday @ 3pm PST) Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show (Every Saturday @ 3pm PST) Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show (Every Saturday @ 3pm PST) Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#015 These days food is seen as an afterthought.  Eating is no longer an important ritual done with those we care about.  People are now accustomed to getting their food from gas stations or eating food which has been engineered to be addictive and consumed in front of screens designed to be equally addictive.  It is time to reconnect to the sacred practice of preparing our own food and consuming it with respect and appreciation.Invitation to MasteryThis is a mindfulness exercise in eating.Chew your food at least 25-30 times per biteTake at least one hour to eatPut down the fork/spoon between bitesPay attention to flavors and texturesNote thoughts related to this exercise.Is there resistance?Are you content?Any negative thoughts come up? Tell me how this week's challenge went: Saturday 5/28/22 @ 3:00 pm PSTCheck out the blog: An Intimate RelationshipDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show (Every Saturday @ 3pm PST) Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#014  Your past experience around mealtimes affects your present-day food choices, how you eat, and how you relate to your body. We often don't consider our food environment when we approach our eating behavior as an adult.  Because most families are under so much stress to survive financially, and meet outside obligations, what and how we eat often takes a backseat. But the environment In which you eat matters as much as what you eat. Invitation to MasteryThis is a mindfulness exercise in eating.Chew your food at least 25-30 times per biteTake at least one hour to eatPut down the fork/spoon between bitesPay attention to flavors and texturesNote thoughts related to this exerciseIs there resistance?Are you content?Any negative thoughts come up? Tell me how this week's challenge went: Saturday 5/21/22 @ 3:00 pm PSTCheck out the blog: Your Formative Food EnvironmentDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show (Every Saturday @ 3pm PST)  Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#013 What you eat can be medicine or poison.  Although there is no established definition of “food as medicine”, it can generally be understood as the removal of toxins/non-foods from your diet and using whole foods to promote health. I would describe a healthy food/meal as anything you could pick or kill, made by yourself or someone who loves you. I would describe “poisonous” food as any food that is prepared by someone else (in a different location), made with some (or many) synthetic ingredients.  This episode may shock you…Invitation to MasteryThe ability to plan, prepare, and time your meals are essential skills in cooking from scratch.  It can be very daunting at first, but as with anything, if you stick it out through the resistance and setbacks, you will be successful. This challenge may seem simple and easy for some, but it may be harder than you think.  As you do this challenge, be mindful of your resistance, your desire to make it easy for yourself, and any thoughts related to giving up before the 5 days are over.  Also, it will be helpful to pay attention to the signals coming from your body.  Are you feeling more energized, getting better sleep, or experiencing better concentration?Practice knife skills -Watch the following video, and practice with at least one vegetable per day.Cook/prepare all meals yourself for 5 consecutive days - If you use anything that comes in a package it needs to have 3 ingredients or less (nothing synthetic/man-made).Tell me how this week's challenge went: Saturday 5/14/22 @ 3:00 pm PSTCheck out the blog: Refrigerator = Medicine ChestDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#012 We have increasingly become detached from where our food comes from and how it's been prepared.  The transition has been very favorable to the food industry at the expense of our health. The current state of our food system has made it imperative to reevaluate our relationship with food. We can start with our current attitude toward preparing the food we consume ourselves. This episode explores our relationship with food and food preparation.Invitation to MasteryHow much do you argue for your limitations?  What excuses do you have for why you don't have the money or time to eat healthy? The following exercises will bring awareness to truths that exist in opposition to your rationalizations.Free Time Inventory: For the next 7 days, track how much time you spend doing things that do not align with your dreams, goals, or values.  Examples include: social media, streaming services/TV, watching sports, daydreaming, thinking about/dreading the things you need to do, or shopping online for things you don't need.  Be brutally honest with yourself and diligently track every minute.  Total the amount for each day.  As you track your time, be mindful of thoughts like: “I deserve this”, “ten minutes won't hurt”, or “just this once…” etc.Grocery budget: Track how much you spend on everything you consume over a 7 day period.  This includes drinks (energy drinks/coffee/bottled water), snacks, candy, tobacco, alcohol, and eating out - in addition to groceries.  Once you've tracked the daily totals, add each day's total to find your weekly total.  This is the amount that you currently have to spend on healthy food. You may be surprised by the number.Take the amount calculated in step one and place that much cash in an envelope.  Plan your meals for the week and ensure you stay within the amount within your envelope (your budget).Avoid purchasing anything that's not part of your plan.  Yes, that means that eventually you'll need to eliminate energy drinks, purchased coffee drinks, bottled water, snacks, candy, tobacco, alcohol, or eating out.  Start small and gradually eliminate the foods and substances that do not align with your dreams.Tell me how this week's challenge went: Saturday 5/07/22 @ 3:00 pm PSTCheck out the blog: Your Relationship with NourishmentDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#011 Shame is an insidious and often unacknowledged form of self-abandonment.  We experience shame anytime we lose a sense of connection between ourselves and those we love and need.  It crushes self-compassion and the ability to have self-warmth.  In this episode, we explore the role of shame in self-abandonment, loneliness, and health.Invitation to MasteryPlease be gentle with yourself as you explore the origins of your shame in your journal.  It may be necessary to meet with someone in your support network after you finish writing.Where have you experienced a loss of connection with someone you love or needed?Did you experience someone else's shame through their addiction, overwhelm, contempt, or abuse?List as many as you're willing to look at at this moment.If you feel ready, write an unsent letter to your younger self.  This letter can be an important way to build self-warmth and self-connection with the part of you that is still hurting.  What does your younger self need to hear from you? Tell me how this week's challenge went: Saturday 4/30/22 @ 3:00 pm PSTCheck out the blog: Loneliness & Your HealthDownload your free guide to setting meaningful intentions that can change your life.

The 5D Flow Call-In Show is your opportunity to hear how other listeners are navigating the Invitations to Mastery offered in the weekly 5D Flow podcasts.  Want to participate?  See the link below.Zoom Link - Call-In Show Check out the blogDownload your free guide to setting meaningful intentions that can change your life.

#010   When we think of addicts, we may think of somebody in an alley drinking from a bottle in a brown paper bag, but addictions can be very subtle.  We can be addicted to using ego-based strategies to get our needs met and distract from emotional pain.  The end result is often isolation and loneliness. Invitation to MasteryRespond to each of the following prompts in your journal.How am I powerless over my need ___________To be liked/approved ofTo be seen for what I have in my lifeTo be seen for what I doWhat are some of the consequences of this behavior?What am I willing to do differently?  What does that look like?How can I embody Integrity and personal responsibility as I take action toward healing this addiction?Tell me how this week's challenge went: Saturday 4/23/22 @ 3:00 pm PSTCheck out the blog: Loneliness & Your HealthDownload your free guide to setting meaningful intentions that can change your life.

#009 It seems innocent enough, maybe that's because almost everyone does it, but seeking approval has a costly shadow side.  A self-centered concern for approval and validation can lead to shame and guilt.  Real self-esteem can never come from the esteem of others.  Seeking approval and validation from others can lead to loneliness through the self abandonment that comes from forsaking your own emotional needs for the needs of your ego. The result is often a feeling of emptiness that comes from self-denial and inauthentic behavior.Invitation to MasteryChoose from one of the following and do it at least three times this week.  I suggest you do the one thing that brings you the most discomfort.  Your growth and development happens outside your comfort zone.Sit by yourself for one hour with no distractions - write down all of your thoughts that are related to seeking approval. Examples include: worrying about a look someone gave you, a concern that some may be ignoring you, or thoughts of how you can win someone's favor.Do a 24 hour social media fast (three total for the week - ideally consecutively) Put up a personal boundary between you and someone who constantly crosses themSay no to any request that you truly don't want to obligeTell me how this week's challenge went: Saturday 4/16/22 @ 3:00 pm PSTCheck out the blog: Loneliness & Your HealthDownload your free guide to setting meaningful intentions that can change your life.

#008 When we experience trauma, especially during childhood, it can lead to dis-integration or fragmentation.  This happens when we compartmentalize emotional pain. When we have portions of ourselves that are unable or unwilling to look at and to integrate, it could lead us to a sense of loneliness. This is because when we have parts that we do not acknowledge, we're not able to accompany ourselves.  Healing lies in integration. It's putting back together our fractured pieces and becoming whole again. This episode provides a path towards integration.Invitation to MasteryTake action toward healing your past pain and trauma.  The fact that you are reading this now means the time is right to start (or restart) your healing journey.  Life is too short to be carrying around emotional baggage.  Please consider taking action on this TODAY!  What steps can be taken to begin the healing process?Do you need to find a good counselor?Research books on healing trauma?Seek out trauma healing modalities such as journal writing?Download your free guide to setting meaningful intentions that can change your life.Check out the blog: Loneliness & Your Health

#007 Getting healthy usually requires a considerable amount of effort and a group of friends and professionals to support you. That said, you are ultimately responsible for your own healing. If you have a mental, physical, or emotional health issue no one can “fix” it for you.  For some, it's tough to accept that ultimately no one is rescuing them from their health issues.  Personal responsibility is one of the most potent ways to reverse self-sabotage because it cannot coexist with a victim mentality.  This, and more, is explored in today's episode.Invitation to masteryNow that you're more aware of the ways that you self-sabotage, return to something you're trying to heal; a place where you've sabotaged yourself in the past.  As you face the challenges that go along with this new change, reflect on your new perspective in your journal by completing these stems. I can now see that “failure” in this situation means…Healthy ways I can deal with disappointment include…Actions that serve as a demonstration of my personal responsibility are…I can be more accepting of setbacks by…When I see signs and symptoms that I may be engaging in self-sabotage, I will now choose to…Check out the blog: Self-Sabotage & Your HealthDownload your free guide to setting meaningful intentions that can change your life.

#006 We live in a society that is driven by (and often only rewards) success.  Anything short of what is often outwardly defined as success is seen as failure.  “If you're not first, you're last”- Rickey Bobby.  This attitude never works when it comes to self-healing.  Most of this viewpoint comes from an unwillingness to accept failure and setback as a part of the growth and healing process. Your invitation to masteryUnderstanding your reactions is the first step in changing your relationship failure. Use the following journal prompts to expand your awareness around failure.How do you deal with failure? How do you react to disappointment and missed expectations?  What kind of strategies or behaviors do you use to comfort yourself in those situations?What do you say to yourself when you experience failure?What would it look and feel like to change your relationship with failure? Check out the blog: Self-Sabotage & Your Health Download your free guide to setting meaningful intentions that can change your life.

#005 Why do we continue to apply the same flawed strategies that clearly do not improve our chances of getting us what we want?  We have so much to deal with in our lives.  The stress of work, commitments and obligations, and relationships is only part of the daily pressure affecting our ability to navigate challenging situations.  Add to that, past pain and emotional scarring. No wonder so many of us walk around at consistently high levels of overwhelm. In this overwhelming state, it is extremely difficult to change and heal.  The solution to this problem may surprise you.Your invitation to masteryIncorporating a new health behavior into your life can be stressful.  Having an increased awareness around the signals that your body is sending you can be helpful. Try following these steps to move into the relational side of your brain and to create new solutions to stubborn obstacles standing between you and your goals.Naming feelings and body sensationsIf feelings of loneliness, fear, or uncertainty come up, strive to locate and name the sensations and signals your body is sending.Name thoughts without identifying with themWhen self-limiting thoughts come up such as “I can't do this” or “this is too hard”, name these feelings (such as “fear”) without allowing the thoughts to settle into the body and cause anxiety or stress.Journal writing Reflect on your experiences throughout the day by writing about how naming your thoughts and feelings affect your stress levels and sense of your connection to self.  Check out the blog: Self-Sabotage & Your Health Download your free guide to setting meaningful intentions that can change your life.

#004 We live in a society focused on instant gratification.  It's easy to get caught in daydreams of what it will be like when goals are achieved.  This common attitude toward goals gives us a small amount of pleasure in the moment, but ultimately distracts us from getting what we want. Your invitation to masteryIn your journal,  use the following prompts to identify  past  patterns of behavior.What area of your life do you fantasize the most (finance, physical, relationships, career, school, etc.)?List all of the times where you focused on the outcomes more than the process.How did focusing on the outcomes affect your ability to do the day-to-today work to achieve and your goal(s)?When your expectations did not align with your eventual outcomes, what did that feel like? How did you react? What are the common patterns involved with each situation?  Check out the blog: Self-Sabotage & Your Health Download your free guide to setting meaningful intentions that can change your life.

#003 Discover five important ways to improve your mental, emotional, physical and spiritual health.   We take a closer look at some unique ways to begin healing common health issues such as weight gain, depression, addiction and more. More about each of the five dimensions of holistic health can be found on our blog at https://www.5dwholehealth.com/blogDownload your free guide to setting meaningful intentions that can change your life!

#002 What do healthy people have that unhealthy people do not?  The answer may surprise you.  This "main ingredient" to holistic health provides the foundation and support for becoming and staying healthy.Download your free guide to setting meaningful intentions that can change your life!Check out the blog for this podcast.

#001  Are you up for a challenge?  Join fitness and health coach Travis Warner as he takes you on a health journey through the five dimensions of holistic health.  Learn more about Travis and how 5D Flow can help change your life and improve your health.  If you're ready to heal, grow and become more resilient, then hit subscribe because this podcast is for you.  Learn more:5dwholehealth.com/about     Download your free guide to setting meaningful intentions that can change your life!