Have you taken time to reflect on the amazing learning lesson's of the year?

It's not all rainbows and unicorns, but if you can take something away from the experience you're doing well!

Put more focus on the things that bring you joy and less focus on those that do not.

I can say I am grateful for the experience of the year...I have learned an 'f' load more about myself and the people around me. Some of those that started off strong in January of last year are LLOONNGG gone. And that's ok because some people are only meant to be in your life for some time...not forever.

Same can be said for my experiences of learning to let go. If you've grown up in a survival mentality...this shit is hard to break. But slow and steady.

What have you taken a moment to reflect on? What are you grateful for going into a another year?

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

You can listen to this meditation as many times as you’d like.

Today is a focus on breathing and mindfulness.

What do you put your attention on? As you notice thoughts or feelings arise, can you sense and observe while allowing them to pass?

Water flows, like the waves of an ocean, things will come up that create a force to crash down and continue. Always moving and flowing.

Do you allow what comes in to your life to flow with a trust in the process OR do you cling to everything that goes against the plan? Where does your attention lie?

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

You can listen to this meditation as many times as you’d like.

Most of us utilize social media for something...whether that's to actually be social or to follow our favourite actors/actresses, bands, etc.

While there is a lot of good in being able to stay connected; there is a lot of negative self-talk, body dismorphia, and life comparisons that can come from the use of social media.

If you find you are struggling with some of these things please have a listen!

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

You can listen to this meditation as many times as you’d like.

Journal as you implement this into your routine…notice the changes as you begin to set intent for your own loving kindness and how you can carry that forward in your day-to-day life.

Binaural beats in the alpha frequencies (8 to 13 Hz) are thought to encourage relaxation, promote positivity, and decrease anxiety.

We're working with 11 Hz in today's episode!

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

This one is for Reuben...

I just scratch the surface on this one; from my own experience and how I felt a Dispenza book lent some value to this.

Key takeaways for starters:

What does self compassion look like for you?

Are you able to hold space for yourself, feelings, and emotions?

Are you able to recognize when you get into unconscious behaviours...become the observer?

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

Get your sleep timer on and set it to the end of episode as we drift off to sleep in 432 hz meditation.

You can listen to this meditation as many times as you’d like. Journal as you implement this into your routine…notice the changes as you begin to set intent for your dream time and how you can carry that energy into your waking life.

The tones of the universe are adding to the vibe in 432 hz – let me know how you feel about this one!

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

We hear more from Dan in this episode; where we went Joe Rogan style with no set conversation of topic perse.

Chatting about our journeys through life - from workout tapes with our moms to drifting in cars with boys...

Grateful for great friends who are basically family!

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

I told myself I'm just tired. This has been an ongoing week of triggers and physically decompressing from it...

I am grateful for triggers - they show me areas I still need to grow...

P.S. You'll hear my pup snoring throughout...AND I really do love it when people trigger me.

You must have fear to have courage.

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

Today we bring awareness to problems we may have WITHOUT fixing it.

We tend to have an inherent want to consistently overthink things and feel the need to always be 'fixing.'

This doesn't mean we don't need to find a solution to our problems; just that sometimes the 'what if' scenarios cause too much added stress.

Take 11 minutes out of your day to bring some awareness to what you may be overthinking about and allow your mind and body to relax.

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit

******Trigger alert********

The word R-A-P-E is used in this podcast. Be forewarned.

Why is it so acceptable to say you're triggered and yet not do anything about that wounding that is causing you to be triggered or reactive?

I dig into my own personal experience of this and shed a little perspective for you.

P.S. I magically used my lap top mic instead of my regular mic...quality was accidentally sacrificed, but we got out what we needed to!

In support of your success,

Coach Kerry | Waterfall Dancer

www.synergikfit.com

IG: @synergikfit