Your Inner Vitality

In this episode, we dive deep into the practice of money manifestation. If you've ever wondered whether it's possible to attract financial abundance through focused intention, this meditation is designed for you. You'll be guided through powerful affirmations to rewire your mindset and shift any limiting beliefs around wealth. It's time to align with your financial goals and open the door to more prosperity and abundance in your life.What to Expect:A grounding meditation to focus your mind.Affirmations designed to break down scarcity thinking.Insights on how to strengthen your money mindset for long-term success.Visualization techniques to help you see and feel the financial freedom you're manifesting.Why Listen?Manifesting money starts from within. This guided meditation is crafted to help you sink deeper into a positive money mindset, attract wealth, and unlock the financial freedom you've been seeking. Whether you're new to meditation or experienced, this episode offers practical techniques to transform your financial life, one affirmation at a time.Call to Action:After listening, reflect on how these affirmations made you feel. Did any particular affirmation resonate with you? Share your experience in the comments, and if you're ready for more, sign up for my Breakthrough Group Coaching Program where we dive deeper into transforming your mindset!Listen Now and start your journey toward manifesting financial freedom! Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Welcome to a special episode designed just for you—a guided meditation to help you connect with your future self, find clarity, and embrace new beginnings.Life can feel overwhelming. With so much going on, it's easy to lose sight of where you're headed or doubt whether the future holds what you truly desire. That's why I've created this meditation—to give you a moment to pause, breathe, and reconnect with the path you want to walk.In this meditation, we will:Ground ourselves in the present moment, letting go of stress and distractions.Visualize your ideal future—what does it look like? How does it feel?Tap into your inner strength and courage to overcome any obstacles or fears.Feel empowered to take the next step, knowing you have everything you need within you.Whether you're facing a big decision, feeling stuck, or simply longing for more direction and purpose, this meditation will guide you to a place of peace, clarity, and confidence in your ability to create the future you want.Find a quiet space, settle in, and let's journey together toward a brighter tomorrow.If you enjoy this meditation, consider sharing it with someone who might need it today. And remember, I'm here to support you in your journey—whatever mountains you're facing, you don't have to climb them alone. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Maybe you're feeling like you're stuck at the bottom of your own mountain right now. Overwhelmed by challenges, doubting whether you can take that next step. I've been there, too. Climbing Sulfur Mountain was both a literal and metaphorical journey for me. At the start, I wasn't sure I had what it took. But step by step, with each curve and steep incline, I discovered strength I didn't know I had. And when I reached the top, under those rare clear skies, I saw the future stretched out before me—wide open and full of possibility.Here's what I want you to know:You've already climbed so many mountains you never thought you could. This is just another one.You are capable of incredible things, even when it feels impossible or the path isn't clear.Every challenge you've faced has prepared you for the ones ahead—trust that inner strength.Life will throw curveballs, and the climb might feel steep, but you've done it before, and you can do it again. And this time, you have even more experience, more wisdom, and a clearer sense of where you want to go.So, wherever you are right now, whatever challenges you're facing, know this: you have everything you need to summit your own mountains. Your future is yours to create.If you ever need a reminder of the greatness you hold, or if you feel stuck and unsure of the way forward, let's talk. Together, we'll keep climbing.Take a deep breath—you've got this. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

In this episode, I invite you to step away from the chaos of your daily life—the worries, future plans, and never-ending to-do lists—and take a much-needed break with me. Through this guided meditation, we'll focus on letting go of the mental clutter that weighs you down. Together, we'll create a space of calm where you can clear your mind, release tension, and hit the reset button. Whether you're feeling overwhelmed or simply need a moment of peace, this meditation is your opportunity to pause, breathe, and recharge. Join me in this practice of mindful relaxation, and discover the power of taking a break to stress less and find clarity. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Welcome to another episode of the Monthly Mindful Meditation Podcast. I'm Jessica Fraser, your guide on this journey to finding time and inner peace.In today's guided meditation, I invite you to let go of the chaos and distractions that fill your mind. Here, we'll embark on a journey to free your thoughts and find solace in the simplicity of your breath. Allow me to help you clear your mind, giving you the space to just be.As we begin, picture your to-do list gently drifting away, carried by the clouds, leaving you with a sense of calm and clarity. This is your moment to step away from the hustle and embrace stillness. So, find a comfortable place, close your eyes, and let's breathe together, discovering the serene power of simply being. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Welcome to this guided meditation on finding your intuition. When feeling less confident and insecure, this meditation helps you quiet internal chatter and deepen self-awareness. Together, we will release insecurities and harness your inner wisdom, guiding you to trust your deeper knowing. Join Jess to build confidence and reconnect with your innate intuition, using visualization, affirmations, and mindful awareness. Take a few moments for yourself, and emerge with a renewed sense of self-trust and clarity. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Experience a journey of self-discovery and connection with our guided meditation focused on relationships. Take a moment to slow down your thoughts and gain clarity on what you need in your relationships, how you show up for others, and how you care for yourself. This meditation will help you ground yourself, explore your relationships with compassion, and bring intention into the way you interact with those around you. Find balance, create deeper connections, and honor yourself as you navigate the complexities of relationships. Join me to rediscover the power of mindfulness in building stronger, more fulfilling connections. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

In this episode, we dive into one of the most frequently asked questions in today's fast-paced world: "How can I manage a busy job and travel more?" Join me as we explore practical tips and strategies to help you find a balanced life amidst work demands, family commitments, and your passion for travel and to just take a break. I'll cover techniques for taking micro-breaks, navigating school schedules, and making the most of long weekends. Even a strategy for taking time for date nights with something I call the "dating hierachy. Plus, we'll share insights for entrepreneurs and working parents on how to prioritize travel while maintaining work productivity.Whether you're balancing a 60-hour work week, juggling parenting duties, or just looking for ways to break free from the daily grind, this episode offers actionable advice to help you find harmony and rejuvenate through travel, rest and connection with loved ones.This blog was mentioned about stretching your paid vacation days: "1 Genius Travel Hack to Maximize Your Vacation Days and Unlock Adventure!"Don't miss this insightful episode that promises to inspire you to find balance, seek adventure, and make time for the things that matter most. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comGet your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjpYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

In this month's mindful meditation, embark on an exhilarating journey "From Chaos to Adventure" with Jess. She invites you to play amidst life's whirlwind, guiding you through a meditation towards a realm of adventure and joy. Take a pause from all the work you are doing and discover something within this meditation that will carry into your day. Whether it's an object, energy, or feeling, let it support you through any chaos you may be facing. Jess encourages you to release control and surrender to the thrill of the unknown. Dive into this transformative experience and unlock the magic of embracing your inner child.If you found this meditation helpful you may also like the podcast episode #6: How Do Random Acts of Kindness Decrease Your Stress, Depression, Aniexty? Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.com Get your FREE Wheel of Life Tool and exclusive access to more content like this:https://survey.zohopublic.com/zs/RtbGjp Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitality Instagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

In this episode, Jess is joined by Samuel Springer from FinancialEssentials to decode the intricacies of your health and dental benefits. Together, we'll explore essential topics including:Understanding your benefit planHow to use them all year roundLearn who to go to to learn more about your benefit package (Thanks Anna for asking this question, we heard you and answered this for you)Unraveling the concept of an HSA Health Spending AccountTax benefits - Navigating the process of claiming your benefits and medical expenses at the end of the yearExploring options for transferring your benefits upon leaving a company or retiringSome helpful links for benefits quotes:GMS quotes: https://online.gms.ca/cims/web/indiv/applicant.aspx?agentid=778354Green Shield quotes: https://mygscadvantage.ca/ha/Quote/AllProducts?mgaid=8536&oid=HA375&aid=326822885Feel free to connect with Samuel Springer via email at info@financialessentials.ca  or by phone at (647) 276-0026. Also do you have any questions about your insurances, as this episode kicks off a series that will cover topics like dental, medical, life, critical illness, disability, and more in the coming year. Your questions could shape our future discussions, so don't hesitate to reach out! Send me a quick email at jess.fraser@yourinnervitality.com . Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjpInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Allow Jess to guide you into the soothing embrace with each breath, as you focus on consistency and crafting clarity within your mind. Navigate the currents of mindfulness, sweep away mental clutter, and create space for intention. In the symphony of stillness, where aspirations find resonance and the rhythm of your heart aligns with your dreams. This session is a harmonious guide, nurturing routines and fostering an environment where new habits flourish and goals are attended to. Feel the soothing breeze of consistency and let it permeate your being, creating harmony in your life. For additional support and insights in anchoring these newfound routines and working towards your goals, Jess invites you to explore this blog where you can also find more support on consistency: "A Life Coach's Guide to Conquer Consistency Now in 10 Simple Steps" xoxoxox Ps. Thanks for listen and if you are new here, I hope you come back to join me again soon.  If you have been around for a while connect with me and let me know what you like and what you want to hear more of. xo, Jess Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjpInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Join us for an inspiring episode as we connect with Laura Sullivan, a running coach and marathon enthusiast hailing from Regina, Canada. In this transformative conversation, we recount our serendipitous meeting during the Courage to Change Tour, setting the stage for a deep exploration of belonging, purpose, and the constant evolution inherent in living your best life. Laura's impressive marathon journey, including iconic races in Berlin, Boston, Chicago, London, and New York City, unveils a narrative of triumph over challenges.Dive into the nuanced discussion on regret and finding belonging within oneself, gaining insights into the victories and lessons along the way. Laura's stories of resilience, encompassing failure, pivotal moments, and unwavering dedication to her passions, resonate whether you're a seasoned marathon runner or navigating life's complexities.Join us in this empowering episode as we delve into the exploration of self-discovery and living your best life with the incredible Laura Sullivan. Hailing from Regina, Saskatchewan, Canada. Laura is not only the running coach and a race director but a dedicated marathon runner on the cusp of earning her Six Star Medal.Resources:Links to a blog series on regret: https://www.yourinnervitality.com/blog-1/categories/coping-with-regretA blog on finding belonging within oneself: https://www.yourinnervitality.com/post/feeling-lost-simple-first-step-to-help-you-find-where-your-heart-belongsConnect with Laura's community: https://www.instagram.com/runkulturecommunity/https://www.runkulture.com/Whether you're a seasoned marathon runner or navigating the complexities of life, Laura's story and insights are sure to inspire and motivate.  Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjpInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Step into a realm of inner tranquility with this monthly mindful meditation experience. In this episode, you have the option to enhance your practice by choosing between using an actual candle or a vivid visualization of a flickering flame. Jess invites you to immerse yourself in the calming presence of the chosen element, empowering you to truly embrace and own your sense of belonging. Whether you opt for the tangible warmth of a candle or the  dance of a mental flame, this month's journey is designed to help you cultivate a deeper connection with yourself and the world around you. Join us in this sacred space and embark on a path towards self-discovery and inner peace. Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjpInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

In this empowering episode of your host Jess Fraser engages in a transformative conversation with Jeenie Brasseur, CEO and owner of KEEPFITWOMEN. Together, they delve into the crucial aspects of initiating personal and professional journeys, tackling fears head-on, and reframing obstacles into stepping stones. Jeenie shares her own inspiring journey, providing practical strategies to navigate the lows, embrace imperfections, and cultivate a resilient mindset. The episode also features insightful responses to listener questions, addressing how to overcome fear and stay committed to goals.  Join us in this motivational dialogue, as we encourage listeners to take that brave first step toward conquering their aspirations.Special thanks to Jennifer for her thought-provoking questions.Connect with Jeeni Brasseur below.https://www.instagram.com/keepfit.women/  Send her a DM for a copy of her ebook.https://keepfitwomen.com/ Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjpInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Welcome to the Monthly Mindful Meditation bonus track! In this episode, Jess guides you through a transformative meditation experience, encouraging you to carve out mental space for your goals. As you visualize your desired end game, Jess prompts you to explore the emotions associated with achieving those aspirations and the positive impact they'll have on your life. After this powerful introspection, she gently brings you back to the present moment, helping you identify a simple yet impactful next action step that you can take today. If you find value in this meditation, be sure to check out episode "#32: Brave that First Step to Conquer Your Goals Despite Your Fears", where Jess and special guest Jeenie Brasseur discuss how to bravely take that first step towards conquering your goals despite any fears that may arise, then how to keep going. Get ready to embrace mindfulness and take actionable steps towards your dreams! Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjpInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Welcome to Your Inner Vitality, where we embark on a transformative journey of reflection, celebration, and planning for the future. In this special episode, we explore the key learnings, celebrations, and the art of letting go from the past year. Join us as we share insights, victories, and the power of releasing what no longer serves us.Main Discussion Points:Key Learnings: Delve into the invaluable lessons of 2023, uncovering moments of growth, overcoming challenges, and gaining wisdom that shapes our perspectives.Celebrations: Celebrate the victories, big and small, that made 2023 remarkable. From personal achievements to overcoming obstacles, we shine a light on the positive aspects deserving of recognition and gratitude.Letting Go: Bid farewell to the year by discussing the power of letting go—creating space for new opportunities, growth, and positive energy.Next Year's Focus:One Word: Discover the guiding word that encapsulates intentions for the upcoming year.One Life Mantra: Explore the mantra that inspires and guides through the challenges and triumphs of the next 365 days.Goals: Outline goals for the coming year, whether personal or professional. We discuss the importance of setting SMART goals and creating a roadmap for success.Sharing the Journey: Understand the significance of sharing reflections, aspirations, and goals with a supportive community. Explore the power of collaboration and collective growth.Companion Worksheet! Enhance your podcast experience with our free downloadable electronic worksheet. This guide provides a structured space for documenting key learnings, celebrations, and reflections, as well as helping define goals and intentions for the next year.Join us on this transformative journey—download your worksheet now and let's make the next year the best one yet! Do you have questions about making meaningful change? Email me them and I will see if we can address them in our upcoming episodes: jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjpInstagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

Welcome to "Deepen Your Connection and Inner Pease," where Jess will lead you through a transformative monthly mindful guided meditation. In this episode, Jess skillfully directs your attention to specific areas of your life, fostering introspection and mindfulness to deepen connections. Whether exploring realms of self-discovery, relationships, or personal growth, let Jess be your calming companion on a journey toward profound connection within yourself and the world. Embrace the transformative power of meditation as a monthly ritual, creating a space where inner peace intersects with purposeful connection. Subscribe, rate, and review to support the podcast, and join Jess on social media for additional insights and community engagement. Thank you for tuning in to Your Inner Vitality, where each episode is a step towards a more connected and harmonious existence. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitality Finding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp Instagram: https://www.instagram.com/yourinnervitality/Facebook: https://www.facebook.com/yourinnervitalityWebsite: https://www.yourinnervitality.com/

This podcast episode offers a guided meditation focused on cultivating gratitude. The meditation encourages you to set aside this intentional time to reflect on and appreciate the things you are grateful for on today. Jess emphasizes that gratitude can come in various forms, ranging from significant aspects of life to small, everyday moments. The meditation aims to create a space to honor what you are thankful for.Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

In this episode, Jess leads you through a powerful visual meditation designed to open up mental space and help you connect with what you are resisting, ultimately setting it free. This meditation focuses on three key areas:Letting Go of Your PastLetting Go of Future Planned OutcomesLetting Go of Unrealistic ExpectationsThe episodes that follow this bonus track will also be focused on “RESISTANCE”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. In this episode, we've discussed several blogs centered around the theme of resistance. What's more, these blogs offer an engaging survey to help you gain insights into your own resistance patterns. But that's not all; there's also a valuable Downloadable Electronic Worksheet available for you:12 Signs I'm Holding Back: https://www.yourinnervitality.com/post/12-signs-i-m-holding-backWhat We Resist Persists: https://www.yourinnervitality.com/post/what-we-resist-persists Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Life often throws unexpected challenges our way, and sometimes, those challenges come in the form of a diagnosis we never saw coming. In this heartfelt episode, Jess shares her family's journey through a life-altering moment: her mom's recent diagnosis of Parkinson's Disease. There are some sideswiped gifts that have come from it though which you can apple too.  Learn how to find energy even in those moments that suck. How to use this tool to replenish yourself while moving through the tough times, diagnosis or not.Let's keep the conversation going below. . .Connect with me how are you doing and how can I support you? What is your story? Send me an email and let's start the conversation together jess.fraser@yourinnervitality.comYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitality

This is a special two-part Monthly Mindful Meditation that is all wrapped up into one recording. Jess is going to provide support for both your being and doing. The first part will be focused on being present through breath work and a body scan.  The second part will support action towards one specific goal that you have. Visualizing the end out come and the impact it will make once you have accomplished it. Then together you will wrap the meditation all up with finding a manageable small action step to keep moving towards that important goal of yours. The episodes that follow this bonus track will also be focused on “FOCUS”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

In this Monthly Mindful Meditation Jess focuses on putting your mind, body and heart to rest for a moment.  Clearing your thoughts, setting your intention and bringing that into the rest of your day. The episodes that follow this bonus track will also be focused on “REST”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

In this episode, we are joined by Lorree Appleby, a Radical Forgiveness Master Coach and the Creator of Soul Adventure™ Journey to the Real Me. Lorree has extensive experience in guiding individuals towards healing and transformation. Today, we delve into the profound impact of speaking aloud our thoughts and explore how this practice can promote healing and foster positive change both within ourselves and the world.How you can connect with Lorree Appleby:https://ourpurposefuljourney.com/https://www.instagram.com/souladventuregame/https://www.facebook.com/SoulAdventureGameCourage to Change Journal is now available on Amazon:https://www.yourinnervitality.com/journalsYour Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitality

Welcome to your Monthly Mindful Meditation, the podcast where we explore the power of mindfulness to enhance our well-being. I'm your host, Jess, and today's episode is all about finding inner peace and calm. In our hectic lives, it's easy to get caught up in the chaos and lose touch with our sense of tranquility. But fear not, because I'm here to guide you through a meditation that will help you reclaim your peace.Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Where in your life do you need a little determination? Hold on to that as we inhale opportunity and exhale the impossible with Jess as she walks you through a guided meditation to help influence your determination. The episodes that follow this bonus track will also be focused on “DETERMINATION”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

In this episode Jess shares some honest truths about making those tough decisions and then processing through them once you do. Making change is not easy but what awaits you on the other side far exceeds what you thought possible. There are no short cuts and you cannot be gifted those possibilities until you have braved the first step of making change and then follow through. What could that next step be for you?Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

To walk away is to remove indecision, second guessing and that feeling of being stuck. Jess will support you as you work through your choices in this guided meditation. Let what you walk away from bring you closer to what you deeply desire and need. Release the thoughts of failure or the lack of thinking this through or that you did not try hard enough. She will remind you that it does not have to be perfect, and that you are not alone.The episodes that follow this bonus track will also be focused on “WALK AWAY”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Are you working through some tough stuff right now? Do you find your self avoiding, procrastinating, or waiting for the perfect moment to tackle this? This is all an indicator that what you are working through is important to you. Jess will help you venture into the uncomfortable by better understanding why you are experiencing avoidance, what this is actually doing to you and how to break free and get to the other side of your tough stuff. Doing this work will find you the freedom that you are seeking.PS. You may want to have a pen a paper handy to work through some of the powerful questions she will present you.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

This guided meditation is special because it was specifically recorded in Talkeetna, Alaska during my bucket list dream solo trip. It will help you regain your focus on freely being yourself.  It is enough to wholeheartedly step into your own confidence and willingness to just be you.The episodes that follow this bonus track will also be focused on “FREEDOM”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Jess and Kim talk about popular barriers of time and financials and how we can break through these to live a more fulfilling life.Kim Benoy is a recently retired RN, wife and mother who has found a passion for inspiring other women using essential oils, a blog, and a podcast called Midlife with Courage. Following her journey to be a light and to lead others who are feeling stuck and even bored doing what is expected. She helps women over 40 find their courage, confidence and calm so they can live every moment!Website: www.midlifewithcourage.comInstagram: https://www.instagram.com/midlife_with_courage/Facebook: https://www.facebook.com/Midlifewithcourage Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Whether you decide to go for your dreams or not time will still pass. In this episode Jess is joined with Courtney St. Croix of LeadHer Publishing, where they tap into many great golden nuggets. Braving change can hold the oh familiar fear and speedbumps along the way. It is about the decisions we make, and the actions we take. They discuss the release of the Courage to Change Journal. Reflecting on the impact of Jess's first decision to act on creating it after 2 years. When you reflect on some of your greatest accomplishments can you recall a moment when you made that most important decision? The one that ignited the first match and fed the flame for all the other matches lined up right after? Be sure to have a paper and pen handy for this episode. You will walk away with lots of great notes to help you start and keep the momentum fueling your goals.How you can connect with Courtney St. Croix:https://www.instagram.com/leadherpublishing/https://www.lead-her.com/Courage to Change Journal is now available on Amazon:https://www.yourinnervitality.com/journals

Find your deep-rooted courage through this guided meditation as we remove uncertainty, unworthiness, or fear. Jess will help you define what courage looks like and then provide you some space to assess this for yourself. Courage shows of up in small ways even just listening to this today could be that for you.The episodes that follow this bonus track will also be focused on “COURAGE”. If this is a topic you are seeking more insight on, be sure to check-in every week for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

You may notice that this monthly meditation has a change in pace compared to the others. It has a hint if fun sprinkled in it to stir up your positive energy. Quick and upbeat - there are a series of questions to help you reset and find a bit of happiness with your day.The episodes that follow this bonus track will also be focused on “ME”. If this is a topic you are seeking more insight on, be sure to check-in every week for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

This episode will have you feeling up lifted and motivated to start your craziest, scariest goals. Jess will have you find your inner bravery to give all those nay sayers a show.  Don't worry about going against popular opinion or conforming to the norm. Though this may have you feel like a bit of a lone wolf, she will help you find strength in even that too. It's time to stretch yourself and go for that level of confidence and happiness, which you deserve.Goodbye world of people pleasing! Hello bravery.This is the Lone Nut Video that Jess mentions in this episode:https://www.youtube.com/watch?v=fW8amMCVAJQAlso this episode was inspired by the below reel from @itsmichaelhageman : https://www.instagram.com/p/CYkGREvBpAX/ Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

“To be brave I do not have to be perfect”, this is the mantra for this meditation and beautiful way to bring our new annual theme for 2022: Be Brave, Not Perfect. Jess will help set your intention and allow you to get swept away in this mantra through sound. Take this moment to pause and to be okay with all that is not perfect and all that you desire to brave, not only for this month but for the next year to come. This meditation may also be a good addition to your wellness practise.This episode rings in the new theme for our new year and if this resonates with you be sure to subscribe and follow along as there is much Jess will be bringing to this topic.  Check out below the monthly focuses she will be covering for 2022. New releases are planned to come out weekly so come back often and invite your friends too. Be Brave, Not Perfect2022 Monthly FocusesJanuary - Be BraveFebruary - MeMarch - CourageApril - FreedomMay - FearJune - ConfidenceJuly - WorthinessAugust - Walking AwaySeptember - DeterminationOctober - FierceNovember - GratitudeDecember - StrengthLet's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Thank you to everyone that supported and followed Your Inner Vitality over 2021.  This was yet again another year of ups and downs, but there were also some great learnings from it too. Jess shares four lessons she learned for this year and two things she wants for both her and you for the new year to come. Her own examples and truths will be shared along with introductions to some people that helped her along the way.  There will be some other special individuals, but they will be saved for another episode dedicated to just them. Learnings:Being scared and doing it anywaysYou can talk yourself out of doing anything and also into doing anythingHard work (Let's say Passionate Work) should have fun, rest, and celebrationDon't do it alone, it is better when you bring others along with youAlso if you would lik to share your 2021 learnings and goals for 2022 Jess would love to hear from you: coaching@yourinnervitality.comJess also wanted to acknowledge some special businesspeople that helped her with some of her 2021 projects:Astronomic Audio – Alex Hochhausen @astronomicaudioBaris Alkis Media – Baris Alkis @pariswithabYvonne Travel and Tours – Yvonne Campbell @yc_toursLeaderHer Inc – Courtney St. Croix - @leadher_inc Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

The holidays can have us feeling out of wack, depleted and a little off balance. Jess will share three easy steps to help you find more joy over the following week, even in the things you are not able to change or remove. What if it was not about balancing but about counterbalancing through your traditions, any holiday blues and joy.Three things she discusses:Keep it simpleWhat you cannot change or remove use it to counterbalance yourselfIndulge and amplify those tiny moments that brings you happinessLet's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

The craze of shopping, holiday parties, balancing the ever-changing crazy world to maintain the perfect Christmas.  This sometimes can feel like an overwhelming emotional rollercoaster during a time that is supposed to be cheerful and happy. Jenn Pauls, a Financial Coach from MoneyCoachMike helps us dig into the this and how we can remove the financial strain for the holidays. Have less regret and over extending. Together, Jenn and Jess go through some ways to make your holidays a little be more joyful and to stress less when it comes to your money.  Even with Christmas only being a week away this episode can help you start thinking about your year to come and how to plan, be creative, communicate, all while setting expectations and boundaries. Holiday financial tips they discuss are:Get a budget, create a planCreate that listUse cash, not the cardsHow you can connect with Jenn Pauls:https://www.moneycoachmike.com/homeFree Facebook group (join a community of people just like you on a journey to take control of your money, eliminate debt and grow wealth): https://www.facebook.com/groups/smartmoneyacademy Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

This relaxing meditation has fewer verbal queues and more background music to give you space to manifest your set intention. Where would like to bring more balance into your life? Take the next couple of minutes in this quiet ambient space to visualize this desired balance needed and to bring that into your day.The episodes to follow this bonus track will also be focused on Self Image. If this is a topic you are seeking more insight and support with, be sure to check-in every week for a new release. Also consider adding any of these monthly meditations to your morning or bedtime routine.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

It's five minutes before you must leave for the party, and you just realized that none of your dress pants fit. What happens next? Join Jess as Jenny Greensmith shares her own recent pant experience. Jenny is the owner of Best You Health Coaching and Group Training. She has a master's degree in Health and Exercise Psychology and an undergraduate degree in Kinesiology. She has been teaching fitness classes for 12 years and is a certified personal trainer and competitive coach. A mom to 2 great kids, she is passionate about leading women through healthy and intuitive eating. In this episode you will laugh, reflect, and quite simply just build yourself up. We will talk about self image and how it is connected to shame, worthiness, guilt, and resilience. We will also connect these feelings to your goals and what you need to do to start shedding the bad internal dialogue, even when it feels messy. How you can connect with Jenny Greensmith:Website: https://bestyouhealthcoaching.ca/Facebook: https://www.facebook.com/bestyouhealthcoachingInstagram: https://www.instagram.com/bestyouhealthcoaching/ Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

When it comes to rewiring the way you think, it is about finding thing in your everyday life that you are already using. In this episode Jess shows you how the simple moments that you already spend in front of the mirror can bring the change that you are seeking to make. Learn about the four different characters that show up during this reflection time and how you can leverage these characters through intention and awareness.Mirror Test Characters:Cheer LeaderInner CriticComfortable GuruInvisibility CloakJess also mentions the podcast bonus episode called, “Monthly Mindful Meditation – Self Image” is a great pairing with this track. Be sure to check that one out too. (It is only 7 minutes long.)Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

This meditation will have you pull out your power pose and find that empowered part of you and your inner strength. You and Jess will set an intention and move into your pose with your breath and mantras, opening your heart to the deepest capable part of you. This pose is available to you when ever you need it. Be sure to check out the other Monthly Mindful Meditation bonus tracks. These guided meditations will allow you to explore other techniques which you may also like to introduce to your self-help regime.The episodes to follow this bonus track will also be focused on Self Image. If this is a topic you are seeking more insight and support with, be sure to check-in every week for a new release. This meditation may also be a great daily addition to your morning or bedtime routine, listen to it as much as you need.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Is it possible to be struggling even more now than in the beginning of the pandemic? In short, yes. Jess will help you understand the difference between where we started and where we are now.  One area she digs into is other people's happiness and the impact that you have on them but first yourself. Your mess can be a powerful message but you need to honour this space. You will tap into your power pose, take a pause and check-in with yourself to see what you are needing right now.Jess references some free support programs should you or someone you know needs them: https://www.yourinnervitality.com/free-supportThis podcast episode is dedicated to my mom and the conversation we shared and also to Jenny Greensmith of Best You Health Coaching Inc.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

This month Jess introduces you to Tibetan Singing Bowls. These are commonly used for meditation to help one get into a deeper relaxed state.  The vibrations are supposed to help the body to regenerate, heal, release tension and pain. Take a moment to allow the sounds to soak in with your set intention. Meditation is a great self-help tool.  Be sure to check out the other Monthly Mindful Meditation bonus tracks. These guided meditations will allow you to explore other techniques which you may also like to introduce to your self-help regime.The episodes to follow this bonus track will also be focused on Self Help. If this is a topic you are seeking more insight and support with, be sure to check-in every week for a new release. This meditation may also be a great daily addition to your morning or bedtime routine, listen to it as much as you need.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Jess has been doing vision boarding for years now. Using her own boards as an example, she is going to provide proof of just how powerful this creative tool can be in obtaining your goals. You will learn about four key elements that you will want to cover when making your own vision board. This is the secret sauce and a vital part of your goal getting strategy. Four things she will dig into:Follow Your HeartBe CreativeConsistencyVisualThe more crazy and seemingly impossible your dreams, the better.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Over the pandemic we have experienced a lot of change.  Some of which have shaken, strained and tested our identity.  When taking an honest pause here what is our identity anyways and how is it connected to your self worth and the ever-changing life we live in?Join Jess as she dives into this and helps you assess your big life rocks, your identity and what you are fighting for. Want the printable worksheet with some powerful reflective questions? Become a Site Member of Your Inner Vitality. Under the Member Site Tab click the Free Tools and Resources and then click Your Identity: https://www.yourinnervitality.com/?showSignUpDialog=trueLet's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

This month Jess introduces you to an exploratory visualization meditation. It will bring you back to a place that is special to only you which holds comfort, safety, and strength. You will set an intention and use this intention through out the meditation and your special place, connecting the two more deeply.  Jess would love to hear what your special place was, check below in the show notes for the Facebook Group to share more.The episodes to follow this bonus track will also be focused on Self Worth. If this is a topic you are seeking more insight and support with, be sure to check-in every week for a new release. This meditation may also be a great daily addition to your morning or bedtime routine.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

In this episode Jess discusses self preservation and keeping yourself together.  She gives you some powerful questions to reflect on to help you access where you are losing pieces of yourself or power. A couple of analogies are used here to help you see where you are right now, like putting yourself on fire to warm other people.  Let's explore where you land in these analogies and breakdown your focus to create movement in the right direction.Want the printable worksheet with the 3 + 1 bonus reflective questions? Become a Site Member of Your Inner Vitality. Under the Member Site Tab click the Free Tools and Resources and then click Self Preservation: https://www.yourinnervitality.com/?showSignUpDialog=trueLet's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Jess is going to use the analogy of driving to help you identify your past, present and future.  In coaching we honour all moments but do not spend much time in the past.  Just think of it, when you are driving you only take moments to glance at the rear-view mirror. If you were to keep all your focus on that rear-view mirror and not the front windshield than you are certain to get into an accident. Now spending to much time fraternizing in the future can also have you lose out on present moments. Jess is a huge goal setter, but you also must be mindful that no matter how well you plan out for your future also be open to change.  Who knows you may just land at a destination even better than you set out for? This episode digs a little deeper to help you open your mind and expand your present moment.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Join Jess as she walks you through a set visualization meditation. It will uniquely help you find an object that will serve as a reminder of what to release in your life that is no longer serving you and what to preserve that is important. You will set an intention and release stress and tension from your body and mind.  This session will end with curiosity of how your unique object will find its place in your everyday world. Jess would love to hear what your object is, check below in the show notes for the Facebook Group to share more.The episodes to follow this bonus track will also be focused on Self Sustain. If this is a topic you are seeking more insight and support with, be sure to check-in every Saturday for a new release. This meditation may also be a great daily addition to your self care routine.Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp

Jess is joined with Dr. Nicole Panethere, which is a Naturopathic Doctor. Together in this episode they tackle the myths of what self care is idealized to be.  Hopefully you gain some ideas for your own self care regime and allow yourself the grace to explore new things, even if they are not considered conventional.Nicole shared a quote we realized was from the Dalai Lama, “We are human beings not human doings.”  So slow down and enjoy this episode as they talk about how time, money, boundaries, and relationships, impact your self care.How you can connect with Dr. Nicole Panethere, ND:Website: https://nicolepanethere.com/ Facebook: https://www.facebook.com/nicole.panethere.nd Instagram: https://www.instagram.com/nicole.panethere.nd/Let's keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp