• Listen to Pam McCalls Reflections Meditation a 10 minute guided meditation on self love.

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    Short on time try Pam’s Calming the Senses Mindful Technique.

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    Pam McCall is a Certified Life Coach with a focus on (MTT) Mindful Transformation Techniques and Energy Management.

  • Listen to Chris Patton’s Heart Math Coherence Meditation.

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    “As you learn to integrate this meditation into your daily life, you will become better at handling the day-to-day challenges and stressors that often leave you depleted. Using these skills has been shown to provide a wide range of long-term benefits, including:

    Resilience, vitality and overall well-being.
    Mental clarity for decision-making, problem-solving and planning.
    Emotional awareness and sensitivity to relationship issues.
    Ability to maintain or re-establish composure in challenging situations.
    Ability to communicate more effectively.
    Cooperation among co-workers and team members.”

    Chris Patton

  • Whim Hoff Breathing & Cold Therapy


    Cold therapy
    The cold is your warm friend and one of the three pillars of the wim hof method. Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.

    The second pillar of the wim hof method is breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.

    The third pillar of the wim hof method is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.

    Majority of the techniques are outlined for free on the Whim Hoff App. You can follow along to his guided breathing techniques and get a short video series on how to do it when you register.

    Go here to get started and join his free mini class. You can also learn more about it by watching the Netflix Series The Goop Lab episode #2.


    Increased energy
    Better sleep
    Heightened focus & determination
    Improved sports performance
    Increased willpower

    Reduced stress levels
    Greater cold tolerance
    Faster recovery
    Enhanced creativity
    Stronger immune system



  • 4-7-8 Breath Technique

    The 4-7-8 (or Relaxing Breath) Exercise
    The 4-7-8 breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise.

    Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

    Exhale completely through your mouth, making a whoosh sound.
    Close your mouth and inhale quietly through your nose to a mental count of four.
    Hold your breath for a count of seven.

    Exhale completely through your mouth, making a whoosh sound to a count of eight.
    This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
    Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time.

    Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

    This breathing exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it, but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

    Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

    Watch the video on how to do it here. 

  • Meditation For Mental Balance and Grounding | Yoga With Adriene

    This 17 minute guided meditation welcomes balance and clarity to your mental and emotional self. Practice regularly to connect brain to body for mental health and optimal physical wellbeing.

    This practice invites you to observe with loving kindness and bring awareness to your internal world. What are your patterns? What are your defaults? WHERE ARE YOU AT?

    *Note you can do any number of Adriene’s Yoga classes as your meditation practice.

    Watch and listen 

  • Yin Yoga no props

    A delicious yin yoga class for beginners you can do at home without props!
    Yin Yoga is a slow-paced style of yoga as exercise, incorporating principles of Traditional Chinese Medicine, with asanas that are held for longer periods of time. For beginners, asanas (poses) may be held from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more. The sequences of postures are meant to stimulate the channels of the subtle body known as meridians in Chinese medicine and as nadis in Hatha.

    Watch the class!

  • Meditation to Binaural Beats

    Extremely Powerful) Self Connection Meditation – 432 Hz + 3.4 Hz – Binaural Beats Meditation

    An audio technology called binaural beats can help quiet your mind quickly by inducing the kind of brainwave states experienced during meditation.

    To fully understand binaural beats, you need to know a few basics about brain waves and a concept called brainwave entrainment.
    Your brain cells generate electricity as a way to communicate with each other.
    This electrical activity forms patterns known as brain waves.
    These patterns can be measured by electroencephalography (EEG), a method of recording electrical activity through the scalp.
    Scientists have found five main patterns of brain waves.

    Each brainwave state is associated with different states of consciousness.

    You normally go in and out of different brainwave states depending on what you are experiencing.

    But it’s possible to manipulate your brainwaves by meditating or by using binaural beats or other kinds of sound technology.

    Listen to the meditation. 

  • Find out which hormones are stopping you from losing weight