Hello friend,

I wanted to take a moment to share something close to my heart with you.

I've worked in senior living for the last decade and the one thing I learned is that life goes by in a moment, don't wait, make today count. While you are taking care of others, meeting expectations, and pushing through, we can forget how important it is to pause and take care of ourselves. Please know that you are worth your time, your attention, and your energy—always.

I truly believe that when we give ourselves even a little space to slow down and be intentional, everything begins to feel different. Living purposefully doesn’t mean having all the answers—it just means showing up for your life with awareness, gratitude, and kindness towards yourself, as well as, others. When we do that, life is richer, calmer, and more aligned.

I’ve learned how powerful it is to nourish all parts of ourselves. When we feed our mind, our inner voice becomes softer and more supportive. When we take care of our body, we feel more balanced and energized. And when we tend to our soul, there’s this deep sense of grounding and peace that settles in.

I hope that you choose to take this journey. I've created a few tools to help you along your way. Below a 7-day EQ women's digital journal is available to help guide you into some self-discovery and help with how we frame life in a more accurate and positive lens. There's a complimentary Daily Sacred Practice available and its truly life changing. I encourage you to download it and customize to your life. I have taken a lot of time and effort to create a 7-day anti-inflammatory meal plan along with many healthy tips including ones to help your microbiome. I was inspired from a recent trip to a fabulous spa in Costa Rica where all the menu items were anti-inflammatory and I felt the difference in just 4 days! Stay tuned because I will be offering a trip to Cost Rica to my friends over 60 so you can experience the lux accommodations, spa treatments, a spiritual journey that I facilitate and so much more. Planning on Italy in the fall and Costa Rica in Nov. Below you will also find links to my favorite meditations. Meditation is one change that I made that provided me with the greatest and most positive changes. I included my favorites for beginners, sleep, and manifestation. Please try and enjoy. There's also a spa at home gift package that I put together for you. A spiritual retreat is a mindset and I'm hoping these items help set the tone and cue your mind to open up for a new, peaceful experience.

More than anything I wish you the most beautiful and meaningful adventure on this journey we call life. I’m cheering you on, always.

a message from the author...

For your 7-day retreat, begin by creating a ‘place of peace’ in your home—a small, intentional space where you can return each day. Choose a quiet corner and make it cozy with a soft cushion or chair, a favorite blanket, and gentle lighting. Add a candle or diffuser to bring a sense of calm, and keep your journal and pen nearby so reflection flows easily. You might place a plant, a photo, or a meaningful object that inspires serenity. This doesn’t have to be elaborate—just a simple, nurturing space that signals to your mind and body that it’s time to slow down, breathe, and reconnect.

Meditation feeds the soul. Its the one change that I made several years ago that continues to greatly improve my life. Meditation doesn’t have to be complicated. It’s simply about creating space to breathe, to be present, and to listen inward. If meditation feels helpful to you, I’ve shared a few of my favorites:

• one for beginners,

• one for sleep,

• and one for manifestation.

Meditation calms, grounds, and centers the mind. It creates distance between you and your problems and takes you to another dimension.

Give yourself permission to slow down and care for yourself the way you deserve.

The 7-day anti-inflammatory meal plan offers many health tips in addition to meal planning. What we eat directly impacts how we feel—physically, emotionally, and mentally.

The plan is designed to support energy, reduce inflammation, and help your body feel cared for rather than deprived. I experienced reduced pain and increased energy after 4 short days.

The focus is on foods that:

• Support overall wellness

• Reduces inflammation

• Promote balance, nourishment, and vitality

This isn’t about dieting—it’s about choosing foods that work with your body, not against it.

The 7-day Women's Journal is a nice little introduction to emotional intelligence. There are a few thoughtful prompts for each day that help you slow down, reflect, and reconnect with what really matters. The prompts are applicable to use over and over.

If you provide the space and time the journal will encourage emotional awareness, self-reflection, and intentional living.

Through journaling, you’ll:

• Explore emotions with curiosity rather than judgment

• Strengthen emotional intelligence and self-connection

• Gain insight into patterns, needs, and desires

• Create space for clarity, gratitude, and intention

Sacred Practice

I struggle with consistencey... I can’t even imagine what my life would look like if I followed my Sacred Practice every single day. Consistency is a challenge for me, but seven days are doable and I promise, you will feel the difference from one day! When you commit to seven days, WOW - AMAZING things will happen to your Body, Brain, and Spirit!

You can't edit the document "Sacred Practice" but you can download it and use it as a guide according to your needs and responsibilities. Create your sanctuary within your lifestyle and experience peace, purpose, and self-love like never before.

I’ve also included resources below to support you on your journey. There’s an amazing 7-day Anti-Inflammatory Meal Plan with additional health tips designed to nourish your body. This meal plan relieves pain and creates a healthier microbiome. I was inspired to create this meal plan after experiencing pain relief from eating an anti-inflammatory diet for just four days in Costa Rica.

You’ll also find a 7-Day Women’s Emotional Intelligence (EQ) Journal, which I absolutely love. EQ has the power to improve every relationship in your life. I’m committed to continually strengthening my own EQ, and I wanted to share that support with you, hoping you receive the same benefits by getting out of the habit of auto responses and taking the time to pause and think.

There are links to my favorite Guided Meditations—some perfect for beginners and are only five minutes long while others go deeper for more experienced meditators.

Above all, I hope you create a safe space for yourself. A space to dream, envision, reflect, experience peace, and love yourself—fully and intentionally.

Meditation

Meditation is the one practice that has had the most dramatic and positive influence in my life. It truly has been a game changer fro me. I don't believe in regrets, but I can't imagine what a better mom I would have been had I practiced meditation from the time my children were first born. Meditation calms the nervous system, improves focus, and helps create emotional balance by reducing stress and anxiety.

Below are some of my favorite meditations on YouTube. I’m not affiliated with these channels; I’m simply sharing them because they’ve been incredibly meaningful and supportive in my own journey, and I hope they bring you the same sense of peace and clarity.

Meditation for Beginners or When Time is Limited

I love this channel's meditations! She has such a sweet voice & she is able to get me to focus when my mind is all over the place. Enjoy!

Yoga Nedra Meditation for Sleep

This is my very favorite guided meditation for falling asleep, or for those days when I didn’t get enough rest but need to restore my energy quickly.

Dr. Joe Dispenza’s meditations are my go-to for manifestation. They guide me into an altered realm that I can’t articulate. Reaching that state took time and practice, but the journey has been deeply incredible!

Meditation for Manifestation

This meditation is a gentle return — a sacred pause created especially for mothers who give so much and rarely stop to receive.

Through warm, grounding imagery and golden light visualization, you’ll honor the miracle your body has carried and the service your body performs for you daily.

photo of my two adult children & myself - paula

Meditation for Mothers

LADIES 60+ ,

Sign-up for our first online gathering! We will build community & discuss how to make the last 3rd of our life the BEST 3RD!

Thursday, March 19th @ 8pm CT

Sign up and I will send you a zoom link to join the conversation prior to the meeting.

I look forward to the wisdom that we will share!

Paula