by Joss Michaels

The holiday season is here—a time for connection, celebration, and reflection. Yet, for many of us, it can also be a time of overwhelm, stress, and emotional complexity. Between packed schedules, high expectations, and bittersweet memories, it’s easy to feel stretched thin or disconnected from yourself.

If you’ve ever felt this way, you’re not alone. I’ve been there, too. For years, I lived in a state of chaos—always worrying, over-planning, and bracing for what might go wrong. My mind raced with "what-ifs," and my body mirrored that tension, leaving me anxious, unwell, and far from the calm I longed for.

Then I discovered breathwork, and everything began to shift.
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Breath: Your Anchor in the Storm

Your breath is more than a biological function—it’s a powerful tool that can anchor you in the present moment. It’s the steady rhythm of life itself, gently reminding you that you are here.

When life feels chaotic, the breath offers a refuge, a way to pause and reconnect with your body. It can carry you through life’s highs and lows, through joy and grief, through moments of celebration and times of uncertainty.

For me, the breath has become my anchor, my guide, and a source of profound transformation. It’s the tool that has helped me move from living in fear and anxiety to feeling grounded, whole, calm and at peace.

“When the breath is steady, so is the mind.” - Buddha

This ancient wisdom resonates deeply with me because I’ve experienced it firsthand. When I learned to steady my breath, my mind followed, and my whole life changed.

The Science Behind the Breath

What’s remarkable is how this ancient wisdom aligns with modern science. Breathwork isn’t just a calming practice—it’s a physiological reset for your entire body and mind.
Research has shown that intentional breathing helps regulate the nervous system, reduce stress, and improve overall health. Here are just a few ways it works:
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1. Reducing Stress and Anxiety:
   A study published in Frontiers in Psychology found that diaphragmatic breathing significantly lowered cortisol levels (the stress hormone), promoting relaxation and reducing anxiety.
2. Improving Emotional Regulation:
   Breathwork activates the vagus nerve, which plays a crucial role in calming the nervous system and helping us process emotions. A study in Psychiatry Research showed that regular slow breathing improved participants’ ability to manage difficult emotions and increased their resilience to stress.
3. Boosting Heart Rate Variability (HRV):
   High HRV is a marker of good health and emotional resilience. Studies have shown that slow, intentional breathing improves HRV, enhancing our ability to adapt to stress and supporting overall cardiovascular health.

James Nestor, author of Breath: The New Science of a Lost Art, explains it beautifully: “The breath is the missing pillar of health. It starts there.” Something as simple as slowing your breath or shifting to nasal breathing can have profound effects on how you feel—physically, mentally, and emotionally.

And as Wim Hof, a leader in breathwork and resilience training, says: “A deep breath goes a long way to calming the storm within.” These words are a reminder of how accessible this power is—it’s right there, waiting for us in every inhale and exhale.

Your Breath, Your Bridge

One of my favorite insights about breathwork is that it’s a bridge—a bridge between the mind and body, between the tangible and intangible. When our minds wander or spiral into worry, the breath brings us back to the present. When emotions feel overwhelming, the breath gives us space to process them with gentleness and clarity.

For me, the breath is also a connection to the rhythm of life itself. Every inhale and exhale feels like a reminder of something greater—a force that supports and guides us. Whether you see it as a connection to spirit, the universe, or simply the flow of nature, the breath invites you to trust, release, and just be.

Three Practices to Get You Started

This holiday season, give yourself the gift of breath. These simple practices can help you find moments of calm amidst the busyness and reconnect with yourself:

1. Extended Exhales

Perfect for moments of stress or overwhelm, this technique helps calm your nervous system:

• Inhale deeply through your nose for a count of 4.
• Exhale slowly through your mouth for a count of 8 (slow like you are breathing out through a straw).
• Repeat for 1–2 minutes, noticing how your body begins to relax.

2. Flow Breath

This practice creates a sense of ease and rhythm, grounding you in the moment:

• Breathe in through your nose for a count of 5 and out through your mouth for a count of 5 continuously, with no pauses between the inhale and exhale.
• Let your breath flow like a wave, steady and smooth. Nice even breaths create coherence.

3. Alternate Nostril Breathing

This balancing practice is great for centering yourself when you feel scattered:

• Close your right nostril with your thumb and inhale through the left nostril for a count of 4.
• Close your left nostril with your ring finger, release your right nostril, and exhale through the right for a count of 4.
• Inhale through the right nostril for a count of 4, close it, and exhale through the left for a count of 4.
• Repeat for 1–2 minutes, feeling a sense of balance and calm.

An Invitation to Pause

As you move through this season, I invite you to pause—just for a moment. Let your breath guide you back to yourself.

The holidays don’t have to be about perfection or doing it all. They can be about presence, connection, and grace. And your breath is the key.
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It’s always with you, offering a sanctuary in the midst of life’s chaos. With each inhale, it reminds you that you are alive. With each exhale, it invites you to let go.

If you’re curious to learn more about how breathwork can support you—not just during the holidays but in all seasons of life—I’d love to guide you. Together, we can explore how this simple yet profound practice can help you feel grounded, calm, and whole.

This holiday season may your breath be the gift that carries you through.

With love, calm, and presence,
Joss Michael

Transformational Breath Coach
www.breathewithjoss.com

By Ellen Morrison


Dr. Masaru Emoto, a Japanese researcher renowned for his work on the molecular structure of water, has profoundly influenced our understanding of the impact words and thoughts can have on the natural world. Emoto’s experiments, conducted in the late 20th and early 21st centuries, suggested that the energy of words could actually alter the structure of water, providing a compelling narrative on how our verbal expressions may shape our environment.


Emoto’s most famous experiments involved exposing water to various stimuli, including spoken words, written words, and music. He would then freeze the water and examine the resulting ice crystals under a microscope. Emoto discovered that water exposed to positive words such as "love" and "thank you" formed beautiful, symmetrical crystals, while water subjected to negative words like "hate" and "you fool" produced disordered, asymmetrical structures. These findings appeared to suggest that the emotional energy behind our words could influence the physical world at a molecular level.


The implications of Emoto’s work extend beyond the scientific realm into areas of personal well-being and environmental consciousness. If words can indeed affect the structure of water, this could have significant consequences for our health and relationships. After all, our bodies are composed of approximately 60-65% water, making us potentially susceptible to the vibrational effects of the language we use.


Emoto’s experiments have sparked a broader conversation about the power of language and intention. His work encourages a reevaluation of how we communicate with ourselves and others, urging us to cultivate a more mindful approach to our interactions. In an age where negative speech and media saturation are commonplace, Emoto’s findings offer a compelling argument for the benefits of positivity and compassion.


Critics of Emoto’s research have raised concerns about the scientific rigor and reproducibility of his experiments. Skeptics argue that the aesthetic qualities of water crystals could be influenced by subjective interpretations or methodological inconsistencies. Despite these criticisms, Emoto’s work remains a poignant reminder of the potential impact of our words and intentions.


Emoto’s legacy also intersects with broader cultural and philosophical themes. His research echoes ancient traditions that emphasize the power of words and thoughts in shaping reality. Many spiritual and indigenous traditions have long held that language and intention hold transformative power. Emoto’s findings provide a modern context for these age-old beliefs, offering a bridge between science and spirituality.


Furthermore, Emoto’s work invites us to reflect on the environmental implications of our verbal and emotional habits. If the quality of water can be influenced by our thoughts and words, it raises questions about how collective negativity might impact natural resources and ecosystems. In this light, Emoto’s research serves as a call to foster a more harmonious relationship with the environment through positive communication and mindfulness.


In conclusion, Dr. Masaru Emoto’s pioneering work with water has opened up fascinating possibilities for understanding the energy of words. The core message remains clear: our words and thoughts carry significant power. By embracing positivity and mindfulness, we can potentially create a ripple effect that enhances not only our personal well-being but also our impact on the world around us. Emoto’s experiments offer a compelling lens through which to view the profound interconnectedness of language, emotion, and the natural world.
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Ellen offers Vibrational Biofield Balancing/Clearing with tuning forks, Usui/Holy Fire Reiki sessions and classes, Neuro-Linguistic Programming (hypnotic techniques), Time Line Therapy©, and relaxation skills. She assists individuals in releasing stuck and blocked energy, releasing negative emotions and thoughts, and becoming more comfortable with their true selves for a more enjoyable life.
Learn more at:
https://elmwellness.com/ or https://www.meetup.com/spirits-quest-meetup/

​by Rick Noriega
 
​The summer solstice is on June 20th at 4:51 PM. EDT in the northern hemisphere. It has the longest amount of daylight and marks the beginning of the summer season. In the spring time we planted the seeds for what we want to manifest in this journey and new beginnings. We lay down the groundwork and get everything ready to start or in some cases to continue on our journey. However, the summer time is when we must nurture what we have planted and weed out what doesn’t add value in our life anymore.

The Summer Solstice also reminds us to turn inward and find the nourishment needed to grow and evolve. If the Spring represents action, then the Summer represents patience. We must develop trust and confidence in ourselves that what we set in motion previously is correct even if we go through some troubled times. Our course is set at this point, we just need to nurture it and find purpose within its process.

Summer is a time for going outside and to raise our vibration. By going out into nature we not only raise our vibration but also the vibration of everyone and everything on the planet. By doing this we will start to heal as a collective and bring more peace and love to be shared the whole world over. It only takes 10-15 minutes a day to reap the benefits of everything that the sun has to offer and to celebrate the nourishing light of the Sun and the light within each of us. The bright half of the year is the time to commune with physical nature, the plant and animal spirits.

Summer reminds us that there is hope in the world, that the light within can spread to the far reaches of the globe and inspire others. We can nurture others, just as the Sun nurtures us. Summer becomes a time to work on ourselves and our ability to be the light and find meaning in our journey, even when it seems uncertain. The Summer solstice is also an energetically-charged day and an important one to set intentions. Direct your intentions on the themes of this phase, which are patience, nourishment and trust; and create powerful “I am” statements.

Expressing gratitude is a good thing to do any day, but especially on a Solstice. Write gratitude statements for everything that you already possess and everything that you want. Part of the manifestation process is to actually feel gratitude for what we want before we even have it. By doing this we are telling the universe we trust that our wishes will be fulfilled and the very act will call in the energy we desire.

Practice these rituals on the morning of the Summer Solstice and feel yourself nourishing yourself and carry this feeling throughout the summer. However you choose to celebrate this day, be sure to spend some time feeling the Sun’s rays on your face and standing fully in the light as you learn to stand fully in the light of your own existence.

Here are some things you can do to mark the solstice this year:

• Spend time in nature: go for a hike or visit a local botanical garden to enjoy the flower displays.
• Go to the beach, which balances the elements of sun and water.
• Have a bonfire (in a safe place) with your community or family.
• Rest, especially in the very hot parts of the afternoon.
• Write down your wins from this year and celebrate yourself—have a special dinner or even a party. Spend time in water, including cooling baths, sprinklers, water parks, or wherever you can access it.
• Eat local fruits and vegetables that are ripe and in season, ideally from a farmer’s market.

Summer is the time to develop faith in our life, squash the darkness with light, and trust that just like the Sun, we will rise each day no matter what life brings us.


Rick Noriega, a.k.a. Hawkeye, is an intuitive reader and shamanic practitioner.
​Learn more at: healingbyhawkeye.com

​ by Elizabeth Chatfield Vernier, CHt


Neurodivergent folks have a lot on their plates in this world that was built for the neuro-majority. Chances are, either you or someone you know is neurodivergent, a group that likely comprises 15-20% of the world’s population. Labels such as dyslexia, ADHD, autism, and others are part of the umbrella of neurodivergence. Neurodivergent people have brains that think differently than neurotypical people (the majority). They have many different strengths and challenges that are different than for those with more typical brains.


There is great value in supporting and celebrating neurodiversity in society, like there is for other types of diversity. People with different ways of thinking can open others’ eyes to new ideas and ways of being, and solve problems using novel perspectives. The question is, how do we not only spread awareness of neurodiversity, but spread acceptance?


Valuing the strengths of the neurodivergent population requires us all to be more flexible in our expectations of neurodivergent people and seek ways to accommodate the unique needs of neurodivergent folks in our families, social circles, schools, workplaces, and public spaces. Universal design is a modern concept that involves designing public spaces that are accessible for all people – with different abilities, needs, and neurotypes.


You probably won’t meet a neurodivergent person without anxiety due to being othered and without needed accommodations so much of their lives. Neurotypical brains are misunderstood in part due to a long history of behavioral approaches with the aim of forcing neurodivergent people to seem more typical to others around them, and the majority of research being centered only on white male cis-gender children.


With the modern neurodiversity movement, society is moving toward an era of greater understanding and acceptance. Research on neurodiversity is opening up to other genders, races, ages, sexual orientations, and people of other backgrounds. Current research shows that neurodivergent brains do not prune neural pathways (remove unused connections in the brain) the way the typical brain does. Therefore they have the ability to think about countless things at once, get into powerful flow states (a.k.a. hyperfocus), and see details, connections, creative pathways, and solutions, that others don’t see.


Contrary to historical beliefs, neurodivergent people tend to feel very deeply, both positive and negative emotions. Their nervous systems can be so sensitive that they have intense sensory experiences, and on the opposite end of the spectrum, their nervous systems can respond to sensory overwhelm with the protective mechanism known as freezing.


Since their nervous systems are often amped up, learning how to feel neutral and calm can be a helpful goal for neurodivergent folks. One important way that many neurodivergent folks regulate their nervous systems is to fidget, or “stim”, meaning big or small movements such as rocking, swaying, bouncing a leg, pacing, etc. Movement also helps them to process information and integrate it so that it makes sense to them, and it can often be a joyous experience.


Being neurodivergent myself, I believe that neurodivergent people can lead more fulfilling and meaningful lives when we all come to accept different ways of being and moving through the world—and especially when we support neurodivergent people in reaching a place of neutrality or even joy more of the time.


How can you help? Advocate for universal design and accommodations where you see people who have unmet needs in various arenas of your life, and stay open to ways of communicating and living in the world that are different from what’s considered the norm. A supportive way to view neurodivergence is like it’s a different culture, where you allow yourself to get curious about neurodivergent culture’s values, ways of communicating, relating, working, and learning. Be aware that your level of openness influences others’ willingness to accept differences.


Society as a whole can benefit greatly from opening minds to the creativity, innovation, and hyperfocus that neurodivergent folks bring to the table. Neurodivergent people could teach the neuro-majority a new appreciation for sensory delights if they were given the chance. And maybe you could even learn to find joy in small moments and unexpected places simply by spending quality time with someone who thinks differently than you.


Elizabeth is a neurodiversity coach and hypnosis practitioner. She helps people untangle their minds and find the freedom and confidence to unmask safely.
Learn more at http://www.serendipityhypnosis.com/

Dianne will be offering several upcoming workshops to help you access this supportive and balancing energy:
 
Saturday, October 8, 2-5pm
Sisters Under the Shawl Women’s Circle #1. Theme: The Triple Goddess. Celebrate your ancestors and significant women in your life through the creation of a Goddess Altar. Acknowledge strengths you gained in your journeys as a Maiden, Mother and Crone. Participate in ceremony and create prayer bundles with sisters to support your current goals and intentions.
 
Sunday, October 30, 1-4pm
Life as a Crone. Imagine the 2nd half of your life as you step into your true beauty and power.
 
Saturday, December 10, 2-5pm
Sisters Under the Shawl Women’s Circle #2. Theme: The Goddess GuanYin. Balanced Self-Care Teaching and Mesa Work.
 
Learn more at: www.sustainwellnesscoaching.com!

​As a person obsessed with learning “How we Heal,” I have read books, taken courses and learned many practices to support the body and mind to live Happy, Healthy and Well. I love knowing that I have tools to deal with the emotional and physical challenges in my life. I know the value of keeping my energy, moods, and nervous system in balance, yet I often get busy and forget to keep this at the top of my priorities list. 

I recently took a basic mindfulness class with Meg Blinson, a Sagewood practitioner who wanted to share with us her program for the classes she will begin teaching in September. The first step is to work with the breath. Watch it, pay attention when your breathing becomes shallow, or when you are holding your breath. I was reminded that working with the breath is the #1 thing we can do to support our mental and physical health. I had learned this many times, but I may have let its simplicity trick me into forgetting its power.

Committing to just 15 minutes a day can make a big difference. Over the 4 weeks I noticed a greater sense of peace, more joy, and less reactivity to stressful situations.

There are many forms of breathwork to choose from, but here are 3 of my favorites:

4-7-8 Breathing (Dr. Andrew Weil)
Many use this counting technique to manage stress and anxiety.

1. Exhale completely through your mouth, making a whoosh sound.
2. Close your mouth and inhale quietly through your nose to a mental count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
5. Inhale again and repeat the cycle three more times for a total of four breaths.

This technique activates your parasympathetic nervous system, which is responsible for relaxation, and suppresses the opposite system (sympathetic nervous system) that is responsible for the stress response – “fight or flight” reaction.

Box Breathing
This is a powerful, yet simple, relaxation technique that can help to return breathing to its normal rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus.

1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
2. Hold your breath inside while counting slowly to four. No need to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
3. Begin to slowly exhale for 4 seconds.
4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

Belly Breathing
Practiced for 10 to 30 minutes a day can help soothe stress on all levels.
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1. Place your hands on your belly, or just pay attention to that area.
2. Breathe deeply through your nose and allow the breath to move down and fill the belly. You will feel your belly expand on the inhale and contract on the exhale.
3. Your intention is not to push the air in, but to allow it to fill the space.
4. The less effort the better. Just allow, and let relaxation happen.

 
You are likely familiar with these and other practices but maybe you have been forgetting too. Setting a time every day helps, especially in the morning to start the day off with intention. These techniques offer physiological benefits, but equally as important they move the mind off of the stuff of life to the inner state, which can offer peace amidst any situation.

​Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others, Use the power of your word in the direction of truth and love.
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Nothing others do is because of you.  What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others you won’t be the victim of needless suffering.
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Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. 
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​Hosted by: Rebecca Striffler, Reiki Master, and Holistic Life Coach
Please sign up at: https://calendly.com/createjoyhlc
Fee: Donations welcome
 
•   July 23rd 10am-12 pm — Intro / Be Impeccable with your word
•   Aug 27th 10am-12pm — Don’t take anything personally
•   Sept 24th 10am-12pm — Don’t make assumptions
•   Oct 22nd 10am-12pm — Always do your best
 
Please consider purchasing the book from your local small bookstore or online at www.betterworldbooks.com.