4 Things You Must Know to Get a Better Night’s Sleep

Posted on by Tammy

By Keri Nola, MA, LMHC

The bad news is millions of people struggle to get a restful sleep each night. If you’re one of them, you know the tremendous effect this can have on your mental, emotional and physical functioning throughout the day. The good news is the majority of factors influencing quality sleep are within your realm of control. Any symptom you have (including difficulty sleeping) is a powerful communicator, trying to get your attention about something. If you’re willing to listen, you can be empowered to make small shifts that can make a significant impact in the experience of your sleep time.

Here are 4 things you must know to empower yourself to have a better night’s rest.

1. Sleep preparation begins the moment you wake up. Be mindful of your choices throughout the day that welcome peace, calm and relaxation to avoid being so overwhelmed at bed time that it keeps you from being able to fall asleep swiftly and easily. Eat well balanced meals that resonate with you, meditate, spend time with people you enjoy, breathe, get some movement, and get out in nature. These are just a few ideas that can help you prepare for restful slumber.

2. Ask yourself questions. Exploring the metaphors present in sleep difficulty can be a powerful way to provide you with insight about the various ways your body may be communicating with you. Consider asking yourself: What does my body want me to be more awake to in my life? Do I have unresolved issues from the day or from my past that are asking for my attention?

3. Create a sacred sleep space. The physical environment in which you sleep holds the energy of all the items you choose to have present and how you have things organized. When you walk into your sleep space, do you feel held, comforted, relaxed? If not, consider making some small changes that can invite big change in your emotional reaction. What colors, images, scents, textures and/or temperatures relax you? How can you bring some of those into your bedroom to support your sleep?

4. Establish a bedtime ritual. Developing a bedtime ritual that helps your mind, body and soul prepare for rest can be a surprisingly helpful resource. Mindfully consider a combination of behaviors and activities that support your peaceful sleep. For example, choose a few things from this list: take a bath, drink a cup of herbal tea, turn the lights down, journal about your day, meditate, complete a progressive muscle relaxation, or share gratitude with your family members, friends, roommates.

Click HERE to grab your FREE Sacred Sleep Space Audio Meditation download.

Author of “A Year on Your Path to Growth: Daily Inspiration to Reconnect With Your Soul,” and “44 Holistic Tips for Peaceful Sleep,” Keri Nola is a highly regarded psychotherapist, and Founder of Path To Growth LLC, an integrative healing center based in Central Florida. She combines traditional and holistic techniques to create products and experiences that help people access their inner wisdom and create a healthy mind, body and spirit to live their most inspired lives. Her real life experience paired with her extensive education and work background makes her a compassionate, balanced, and sought-after professional in the areas of personal and spiritual growth and development. For more information, visit www.pathtogrowth.com; follow Keri on Twitter @PathtoGrowth; or on Facebook.

VIDEO: “44 Holistic Tips for Peaceful Sleep,” by Keri Nola

Posted on by Tammy

Do you struggle with getting a good night’s sleep? Is it hard for you to fall asleep, or stay asleep through the night? Maybe you sleep through the night, but always feel tired when you wake up in the morning.

In her new book, 44 Holistic Tips For Peaceful Sleep author and psychotherapist, Keri Nola, offers solutions for these issues and more.

Nola explains in the book how the majority of factors influencing our sleep are actually things we can control, and walks the reader through rituals to help the body and mind prepare for sleep. She also gives suggestions to create an environment to assist with rest, and takes the emotional, mental, physical and spiritual self into consideration.

“The body is a wonderful teacher because it can communicate to us when things in our lives are out of alignment,” she says in the book. “When struggling with quality sleep, before medicating the issue, I invite you to consider what your mind, body, and spirit may be trying to bring to your attention.”

In a recent video interview, Elevated Existence founder, Tammy Mastroberte, talked with Nola to discuss some of the tips people can use right away to make a difference in the quality of their sleep.

See the video below for the interview, and Subscribe for FREE to our YouTube channel for more! And order Nola’s book for Kindle (at only $2.99) here: 44 Holistic Tips For Peaceful Sleep

Top Five Side Effects of Extreme Self-Love

Posted on by Tammy

By Keri Nola, MA, LMHC

I’m often speaking, writing, teaching and practicing all things “self-love,” including ways to do it and what happens if and when we don’t. However, it recently occurred to me that I have never talked about the side effects of embarking on the self-loving journey. Before making a potentially life-altering decision, it’s always responsible to consider the possible impacts such a choice can have on our lives. If you are ready to make an informed decision about filling your self-love prescription then read on…

Warning: Always consult your inner wisdom before choosing to engage in self-loving behavior. Some side effects of extreme self-love may not be reported, but most commonly people under the influence of self-love have reported the following…

5. Increased feelings of Joy. How can we not be joyous when we’re loving ourselves!? If feeling joyful becomes overwhelming, consult your inner self-soothing department and take a deep breath, reminding yourself that you are worthy of infinite joy!

4. Decreased experience of chaos and conflict in personal and professional relationships. We’re often so accustomed to chaos and conflict that when it goes away, we can freak out a bit and even begin to recreate it. If your self-love prescription leaves you waiting for the drama, pause, breathe, and know this too shall pass as you spend some time in your “new chaos-free normal.”

3. Increased experience of peace, calm and relief. Watch out, folks … this side effect can really throw us for a loop! Do we even know what to do with ourselves when we are peaceful, calm and relieved? The good news is, you can get used to it, if you’re willing to let yourself. When you notice this side effect, consider leaning in and allowing peace and calm to fill the nooks and crannies of your experience.

2. Increased productivity and prosperity. Yup! You read correctly. Are you willing to give up self-judgment in exchange for increased productivity and prosperity? The truth is, we are all love, so when we align ourselves with that which we are, then we are able to welcome increased abundance as we remember that we deserve every bit of it. Don’t rely on my word though … try it for yourself!

1. Extreme forgiving and loving others. As we love ourselves, we realize we are one with others, and it would be incongruent to love and accept ourselves but not others. Beware that those you may have struggled to love and forgive before may soon be receiving your pardon. Choosing to love and forgive doesn’t mean we agree with what has or hasn’t happened, or what we perceive others to have done or not done. It simply means we agree to free ourselves and others from the past so we can be present now.

**This is not a complete list of side effects and many others may occur. In the event of a self-love overdose, beware of miracles and call on your highest self to celebrate as you express gratitude and appreciation.

Keri Nola is author of “A Year on Your Path to Growth: Daily Inspirations to Reconnect with Your Soul,” and founder of Path to Growth LLC, a Central Florida-based integrative healing center that blends traditional and holistic techniques for journeys to peace. As a Licensed Mental Health Counselor, Nola provides psychotherapy and facilitates therapeutic retreats for those seeking to reconnect with their inner wisdom, particularly after trauma or loss. She also offers heart-inspired business consultations for healthcare professionals. For more information visit www.pathtogrowth.com, on Facebook and Twitter @pathtogrowth.

NOTE: Picture of Keri Nola by Monica Alfonso

“A Year On Your Path to Grow: Daily Inspirations to Reconnect With Your Soul,” by Keri Nola

Posted on by Tammy

The importance of a daily spiritual practice to connect us with our higher self and a higher power can’t be stressed enough. Whether its meditation, prayer, chanting, yoga or journaling, a daily spiritual practice can ground, center and strengthen us to tackle anything that comes our way.

One way to begin is to read something inspirational every morning to start the day on a positive note, and “A Year On Your Path to Grow: Daily Inspirations to Reconnect With Your Soul,” by Keri Nola is the perfect fit! Founder of Path to Growth LLC, a Central Florida-based integrative healing center that blends traditional and holistic techniques for journeys to peace, Nola offers 365 inspirational thoughts starting January 1 and ending December 31.

Each chapter is a new month and a new theme, such as February’s topic “Wrap Yourself in Love,” or April’s topic “Intention and Manifestation.” As a licensed mental health counselor, Nola offers thought-provoking and inspiring passages to awaken the soul within to the divine guidance available to us all. It’s like having your own personal life coach offering you advice and inspiration every day!

For example, the April 9 entry reads:

“What you think about, you bring about. When we spend our time and energy thinking about what’s “wrong” and “bad” in our lives, we miss the opportunity to spend our time and energy creating what feels “right” and “good.” Today, when you notice your mind visiting the “what if’s” and the potential catastrophes, acknowledge the fear and then balance it with something you’re grateful for…notice the shift.”

And the August 18 passage is as follows:

“Remember that there are no experts outside of us on the inner journey. Give yourself permission to get quiet and go within today to strengthen your relationship with your wise, intuitive self…after all, this is your most powerful resource!”

Whether you start at the beginning, turn to the day’s actual date, or just let the universe guide you as you open to a random page, this book can serve as an invaluable tool to those on the path to reconnect with spirit!

For more information on Keri Nola, visit www.pathtogrowth.com, connect with her on Facebook, or follow her on Twitter @pathtogrowth.

Are you a Heartrepreneur?

Posted on by Tammy

I remember coming out of the heartrepreneur closet several years ago when a mentor of mine at the time kept insisting that I needed a business plan full of charts and graphs with elaborate formulas to analyze this and that. My head immediately started hurting, and I became all flustered at the thought.

I then heard the voice of my inner wise woman say, “No, you don’t need those. That isn’t you.” For the first time, I allowed myself to take a breath and acknowledge (out loud—eeek!) that while business plans with charts, graphs and formulas may work well for others, they just aren’t the tools that resonate for me to use in my business building strategy.

After acknowledging this reality, I transitioned away from trying to stuff my circle self into a square hole and began moving with the flow of my inner pilot, saying “yes” to opportunities, people and places that connected with me and “no, thank you” to those that didn’t. I surprisingly and gratefully watched as my business expanded in tremendously satisfying directions.

To me, Heartrepreneurs are entrepreneurs that lead with their heart — when in doubt, we come back to our heart center, get quiet and listen for our inner wisdom’s guidance on how to move forward. We are courageous souls, men and women alike, and conscious leaders, invested in mindfully constructing businesses and organizations that resonate with our deep desire to contribute our unique gifts and skills in ways that make our planet a better place to live, work and play on. We have learned to set healthy boundaries, trust our instincts, and not be swayed away from our inner compass when the noise of the mainstream gets loud.

Qualities of a Heartrepreneur:

Has the courage to discover and ignite the flame within and let it guide your soul purpose.
Heartrepreneurs have the courage to acknowledge when fear may be getting in the way of following their soul’s purpose, and they have a practice that allows them to move through the fear and come back to their heart center before moving forward. Heartrepreneurs know that ideas without passion behind them often flounder, and they trust their instincts to move away from what doesn’t resonate with them, whether this be an idea, a partnership, or an opportunity. Heartrepreneurs align with their vision and purpose and respond accordingly. Does this sound familiar?

Engages authentically
Heartrepreneurs know authentic engagement is one of the keys to successful business building, and they are conscious about being authentic in their interactions as they navigate transactions with customers, clients, colleagues, staff, mentors, etc.

Accepts your limitless worth and value
Heartrepreneurs know in order to welcome abundance, they must be aligned with the truth that they are worthy of experiencing abundance. When we realize and accept ourselves as worthy and valuable human beings, our businesses expand in deeper and more meaningful ways.

Cultivates Relationships
Heartrepreneurs understand the value of relationships and know that along with engaging authentically, cultivating relationships is at the heart of successful business practice. Consciously working to develop meaningful relationships on a daily basis, heartrepreneurs maintain connections regularly rather than simply calling on people when they “need” something. Relationships are truly at the heart of our businesses and heartrepreneurs appreciate and share gratitude for the ways various people support their business and also reciprocate support by helping others in ways that resonate with them to do so.

Think less and Feel more.
Don’t get me wrong here, obviously Heartrepreneurs think. They are actually some of the most successful thought leaders in the world! The thing I believe Heartrepreneurs understand, however, is that their ability to feel their way through situations, allowing their heart to lead the way, keeps them centered on their greater vision and purpose so each decision can align with this purpose and thus the business can flourish accordingly.

Regardless of the businesses we are in, here’s to remembering the value of leading from a heart-felt place, a place that is conscious, authentic and honest, It is this place that welcomes a vibration of meaningful success!

NOTE: Picture of Keri Nola by Monica Alfonso

Five Tips for Empowered Living

Posted on by Tammy

Keri Nola, MA, LMHC
NOTE: Picture of Keri Nola by Monica Alfonso

Did you know that many of us walk around giving our power away without even realizing it? I spent more than 20 years of my life wondering why I could never seem to get a grip on my sanity, and why I often felt anxious, depressed and dissatisfied, even though the exterior trimmings of my life indicated that I “should” be happy.

After much inner work and exploration, I discovered the absence of joy in my life stemmed from my unconscious choice to hand the power of my happiness over to others…family, friends, partners, bosses, you name it, everyone, except ME was responsible for why my life wasn’t where I wanted it in any given moment. Uh oh! No wonder I was often miserable!

What I know for sure is that until we know better, we walk around abandoning our power on a daily basis. This happens in our language when we say things like, “I HAVE to go to this ridiculous meeting,” or, “SHE/HE MADE me feel bad!” as opposed to “I’m choosing” to go to this meeting and “I” felt bad when I heard him/her say that to me. It shows up in our behaviors when we agree to do things we don’t really want to do, or on the contrary, when we keep ourselves from doing things we want to do. It also shows up in our thoughts when we believe our misery is anyone’s fault but our own.

These patterns are supported by many cultures and keep us stuck feeling victimized and out of control. When we are ready to feel empowered, we have to pull up our adult pants, take ownership in our lives by releasing our victim mentalities, and choose accountability for the ways we have gotten ourselves wherever we are (this does not, however, mean taking ownership for other people’s choices, behaviors, or actions toward you) and where we will go next.

Have you decided that you’ve let others run your life long enough? Are you ready to get out of everyone else’s business and back into your own? If so, here are five tips you may find helpful to support you in moving forward and living the life you deserve. They can be used in a general sense or in specific situations. Try one, practice it and see how it resonates with you. Remember that change is a process, and it’s helpful when we honor our efforts and compassionately meet ourselves where we are each step of the way.

1 — Breathe. The breath is our most powerful antidote to stressful feelings. Close your eyes and intentionally inhale and exhale, allowing yourself to return home to your highest self within.

2 — Identify feelings. Ask yourself, what am I feeling? Then name the feelings that come up. We have a lot of feeling words and yet there are only four core feelings and then varying degrees of their experience…happy, sad, mad, scared. Which resonates with you?

3 — Start with “I.” Empowerment means staying at home inside ourselves. We cannot be present with our power when we are outside of ourselves talking about “you” and “them” and “her” and “him.” Watch your language. Mindfully begin your sentences with “I” (this includes internal and external dialogue) and ensure that you own each feeling, need, thought and behavior that you may be having in reaction to others.

4 — Identify needs. Now that you have identified your feelings and claimed them, what do you need? If you are sad, do you need comfort? If you are mad, do you need understanding? If you are scared, do you need reassurance? Once you identify your need, decide how YOU can meet it. Too often, we wait for others to give us what we need. But when we can comfort, understand and reassure ourselves, we take our power back and connect with others out of want versus need—that, my friends is true love!

5 — Take ownership of your part. Blaming others, is the single most disempowered position we put ourselves in. Simply put, STOP BLAMING. Others are responsible for THEIR thoughts, feelings and behaviors, and WE are solely responsible for how we react to what we witness and experience with others. When we breathe, identify our feelings and needs, and speak from “I,” we take ownership of ourselves and we walk through the doorway of freedom…welcome to your empowered life!

If this was easy, we would have done it a long time ago, right? Spiritual and emotional growth and development require our intention and a deep knowing that we deserve peace, love, joy and abundance. Here’s to our mindful transition back home to our Divine power!