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Hi everyone, my name is Cristin Powers, for those of you just tuning in I am a life, business and wellness coach. 

Today’s episode I’ll be publishing both on my Meditations for Weight Loss C\hannel and The Goddess Way of Losing Weight as I have an offer I would like to share with you…Today I wanted to chat with you about my group coaching program that is currently enrolling for a Nov 1st 2024 start date. The Goddess Way of Losing Weight is a 21 day guide for women to build a foundation of success in their wellness and self care journeys. For only a one time payment of $47 you'll be added into the group coaching program and to my private facebook group, with daily intentions, coaching and a positive support group of like minded women.  If you have been following me for a while you already know, I’ve done everything starting around age 12, from LA Weight loss, to a weight loss doctor, to weight watchers, diet pills in high school and everything in between.  Finally I realized that loving myself from the inside out and caring about my mental and physical health is what brings the correct weight for me.  

Notice those last few words, the correct weight for me.. We have to let go of comparing ourselves or holding ourselves to an unrealistic and unhealthy social standard of “skinny” 

When we focus on our overall wellness, which is physical, mental and spiritual health, that's when we will feel our best and radiate beauty from the inside out.  Health, confidence, and being in alignment is beautiful but even more than that you will feel amazing, strong, flexible, fit, and most importantly happy. I’m not all about no pain no gain, strict diets or intense workouts. I am all about finding a way that’s easy and works for you. I am a strong & fit mother of one.  I focus on all natural solutions and on sustainable health that I know I can carry on well into my 80’s and hopefully 90’s. My program is for busy women, looking to put their health and wellness back on top of her to-do list. Together we will create new positive routines, rituals and habits while letting go of what’s holding us back.  So If you’re interested in joining the next group you can head to CristinPowersLifeCoach.com and click coaching, meditations and more.  Or check my show notes for the link. The next session begins Nov 1st 2024. And you don’t want to miss it! 

Now onto today’s episode: Today’s intention is I am ready to put my health and self care 1st. 

Grab your journal: Thinking about self care, your health and wellness… What does that look like for you? I want you to list down 10 positive action steps you take as a healthy woman that puts her self care 1st.  Her mental and physical health. Wrote these as the present moment.. I am___

You can write it as if, or write it as an action, for example, I am easily the correct weight for me, I am losing weight with ease and joy, I am strong fit and healthy, I am successful, I am becoming the woman I am meant to be. I am becoming my next best self. I am confident. I am radiant, I am in alignment. 

CristinPowersLifeCoach.com

Day 21: I am Goddess

Take a minute to turn back in your journal and flip through.  I think just the fact that we allowed ourselves to dream and journal over these 21 days is amazing. Adding in mindfulness and meditation is all outstanding.  I feel like we have done alot to improve our self care in a very short amount of time.  Imagine if we keep going!? 

Take out your journal, notice and celebrate how far you’ve come in just 21 days. Remember, we’re celebrating everything, both big and small! We have built a solid foundation.  Now it’s time to keep going, building that house and life of our dreams.. Inside and out. Continue on the path of health, happiness, and ease.  How do you dream of yourself continuing forward… 

I can. I will. I am. 

Today’s Meditation. 

I am goddess

Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out. 

I am goddess. Happiness is beautifulHealth is beautiful. Confidence is beautifulGratitude is beautiful. Mindfulness is beautiful. Life is beautiful. I am beautiful. 

I am ready to keep going. I am creating positive changes with ease and joy. I am creating new habits and rituals that continue to serve me on my wellness journey. I am letting go of what no longer serves me.. Habits, negative thoughts and limiting beliefs. I am open to change as that is the only way to change. I love you , you can do anything. 

Breath in and out….

Take a moment to visualize yourself..  today, tomorrow and this week.. Walking, smiling, choosing healthy foods with ease….

See yourself another 21 days from now, happier, healthier, slim, fit and strong.  See yourself enjoying sustainable success.  Finding new healthy habits that will carry you into you 40s, 50, 60’s, 70’s and 80’s. The seeds are planted now, continue to nurture yourself and allow yourself to grow. 

I am goddess.  I am an amazing woman.I always have been and I will always be. I am caring and compassionate. I am loving and I am loved. I’m allowing myself more time and space to see myself for who I really am. An amazing person from the inside out. My beauty shines and my aura glows. I am exactly where I need to be. I believe in myself and know I can kep going and growing. 

Breathe in and out

Take your time coming back to this moment, bringing your breathing back to its normal rhythm. I am so proud of you for following along these 21+ days.  Please allow yourself to be proud of you too.  Remember your breath is your anchor, come back to it a few times today, to practice mindfulness and gratitude. You did it. You’re amazing. Thank you so much for being here today, if you’d like more weight loss meditations, please check out my book now on audible called Meditations for Weight Loss, 7 Meditations to Listen to Each Day. Written and Narrated by me, Cristin Powers, with calming handpan music by my husband Jacob Cole. 

Day 20: I am taking bigger steps with ease to become my best self.

20 days. 20 days of daily intentions, taking notice of your self care, practicing mindfulness and practicing easy action steps to becoming the next best version of you. As I’ve mentioned before the best you, is already you, it’s just doing more of the best pieces of you, more of what makes you feel good, more of what’s healthy for your body and mind.We’ve been taking really great care of ourselves the past 20 days and practicing easy action steps to be closer to our goals and dreams. 

Today’s Journal Prompt:

Is there a bigger step you can take? Is there a bigger step you WANT to take? Big to you, might be small to others. Don’t judge it, lean into it. It’s the thing you really want to do to be a healthier, happier version of you that you keep putting off. It might be the thing you keep trying but never go all in. What is it? What is a bigger step for you? Are there baby steps to the big step?

Think about it, sit and dream about the future you taking steps, and how does it make her feel? What’s holding you back?

Day 19: I am choosing food that fuels my body with ease.Remember to check in at each meal, ask yourself before-  how hungry am I? Does this food fuel my body? Is this meal balanced with nutrients for a strong body and mind? How will it make me feel over time? Remember we can choose food that fuels our bodies with ease and joy.During your meal remember to take a moment to be grateful and to take your time… slow down.  When you are ½ way or ¾ of the way finished with your meal, check in again.  Where is your hunger scale at now? Are you still hungry or do you need a minute for your mind to connect with your belly?  I think a lot of the times I think we might over eat on accident, we are in a hurry and just getting through the meal to be on to the next thing. Work, laundry, family, friends, dogs, whatever it may be.  Slow down and check in. :) 

Today’s Journal Prompt:

What are some meals you enjoy that fuel your body?

What are some ways to make choosing nutrient rich foods easier?

Are there any new meals you’d like to try to make this week or weekend?

Today’s meditation: 

Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out. 

I am choosing foods that fuel my body with ease

I love taking care of my body and mind, giving it what it needs.  I find, create and choose meals that are nutrient rich. Full of vitamins and minerals. I keep my body hydrated every day.I know how to choose foods that are balanced. I know food is not the enemy, I can indulge in an intentional and balanced way. I am able to let go of what is no longer serving me with ease>I am on the path of my wellness success. 

I love trying vegetables cooked in new ways. I love trying new healthy options while I’m dining out. I tune in at each meal with eachI am grateful for the food that I eat each day. 

Breath in and out. 

Take a moment to envision yourself at a meal time… see yourself checking in with your body, feeling what your hunger scale is… take a moment to notice your choices of what you can have at this meal…checking in…. Notice what meal will make you feel good right after eat and over time. Picking which foods will give you the energy you need at lunch time to glide through the day with ease, not something that weighs you down and makes you tired. See yourself again at a snack time… knowing that feeling hunger isn’t bad, it is a part of life.  See yourself grabbing something that supports your wellness journey.  Maybe some fruit, or a smoothie.  Of some veggies and hummus.  Whatever you choose, know that there are many healthy options for you. 

Breathe in and out

Take a moment to just see yourself in the near future being able to choose healthy foods with ease.  Taking notice that fruits are so sweet and energizing, and that veggies can be crunchy, and salty.  We can pass on the candy and chips and replace them with fruit and veggies with ease.  Seeyourself enjoyign balanced meals with friends, family and loved ones. 

See yourself on  your wellness journey, happy healthy slim fit and strong. 

I am choosing foods that fuel my body

I am choosing foods with ease that support my wellness journey. 

Take your time coming back into today.  Remember to check in at each meal remember to be grateful and to remember to not be against the feeling of hunger.  You can choose foods that fuel your body with ease.

Day 18: I have the power to change. 

Let’s celebrate! It’s been over 18 days of showing up.  That alone is a celebration.  Remember to celebrate the small things.   Celebrating those little action steps will help us to feel good and create bigger inspired action steps over time. 

In the last 18 days what positive habits or changes have you done? I know we want to change even more… believe me I’m there, there’s always room for improvement. But we must 1st notice what we’ve accomplished, big or small…

Today’s Journal Prompt:

Things I am celebrating that I have done over the course of the last 18+ days….

I’ve checked in every day!

I’ve been more mindful

I’ve added water in before coffee

I’ve taken my vitamins more consistently

Made small changes like my walking route, driving route, etc.

I walked

I journaled

I parked farther away

I’ve been more loving, compassionate, and mindful in daily situations.

Lost weight!!!!!

Noticing all that you’ve already done in only 18 days really confirms that you DO have the power to change :) <3

Now think about what you want to manifest more of?

Ask yourself: 

What do I want to continuously improve and manifest more of in my life… (examples below)

I want to work out more

I want to check in with my body more

I want to be more mindful

I want to take more action steps on being the happier version of myself. :)

Today's meditation: I have the power to change. 

Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out. 

I have the power to changeI believe in myself and my power to change. I notice I can make small changes daily, giving me the power to create even bigger changes over time. 

I have the power to create new habits and rituals that are healthy, a help me along my wellness journey. I have the power to make my dreams come true, one step at a time. I have the power to get through the hard times and see the silver lining on the other side. When negative thoughts arise, I have the power to understand why I am having them, process them, and let them go. I have the power to raise my vibration instead. Thoughts come and go, and that’s ok.  I have the power to change. I have the power to speak kindly to myself. I have to power to choose uplifting relationships. I have the power to choose my own path. Breathe in and out… 

I am choosing ease.I am choosing love. I am choosing gratitude.

Knowing you have the power, let go of the demand and just allow your breath to follow ease, love and gratitude. 

When you’re ready come back into this moment.  Bring your awareness back into today. Calming your mind down &  bringing your breath back to its normal rhythm... Today celebrate your successes seeing how much you have already chosen to change, by taking care of yourself, being grateful and mindful each day. Remember to bring, ease, love and gratitude to the moments throughout your day today. Thanks so much for being here today.. 

Day 17: I am getting clearer on who I am and who I want to be.

Over the last 2 weeks, we have continued to get clear on who we are and who we want to be.  We are reminded that we are the creators of our destiny, the captains of our own ships. We’re tuning into noticing what’s in our control and letting go of what’s not.  Maybe the only thing in our way in the past was not believing in ourselves or making it too emotionally hard.  Today we’re continuing to invite ease into our dream and really believe in them. 

Journal: 

Notice all the things you like about yourself and your life, notice where you should be proud of yourself. Allow yourself that.  Allow self love and self worth. Self belief too. 

If you could write the rest of your story what would it be?

If nerves pop up when you do this, notice and ask yourself why… 

So with our weight or body, maybe we’ve resisted self care because we didn’t think we deserve it, or we judge other people who look like they have it all together, maybe we don’t want to cause people to notice us… etc etc. 

Or with life goals, maybe succeeding feels scary, looks hard, seems like it might be too much… 

Notice if you have any opposing feelings.  I’m sure we all do a bit or else we would already have it. Whatever it is we desire. Write them down and if you can try to work your way through them. On your own terms. You are deserving and we can bring ease and grace into our journeys. 

Meditation: 

I am getting clearer on who I am and who I want to be. 

Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out. 

I am getting clever on who I am and who I want to be. I am letting go of what is not in my control. I am practicing mindfulness and breathing every day. I am the creator of my destiny. I am the captain of my own ship. I can write my story. 

It is up to me to believe in my future. I love who I am now. 

I am beautifulI am learning how to take care of myselfI am developing my self care routine.I am creating new boundaries.I am trying out new experiences, habits and routines to see if they bring me joy and ease. I am following my intuition more. I am open to possibilities. I am discovering new ways to take care of myself. I am enjoying lifeI am grateful. I am ready to fully believe in myself and my dreams. I know it is possible for meI am deserving.

I can make my health dreams come true. I can make my life dreams come true. I am writing my story now. My best self begins today. Sit and self meditate for a few moments… 

Say some nice things to yourself for who you are today and imagine those best pieces of you continuing to flourish in your near future.  You are creating the best years yet. 

When you're ready come back to today. .. back to this moment.  Slowly bringing awareness back into your body, maybe stretching your body again and even taking a deeop breathe in while raising your arms above your head… as my daughter calls it a rainbow breath. :) 

Thanks so much for tuning in today…

Day 16: I am attracting my best life.

We’re here, we’re showing up, we’re rewiring our thought process to be more mindful and intentional in our days.

Like attracts like… we’re been paying more attention to the energies we are putting out into the universe. We are attracting more joy, love, health and wellness. 

Grab your journal…

What have you done the last 16 days that felt great? Let’s continue to do more of that.

If you could easily attract 3 things, thoughts, feelings, dreams what would they be?

Let’s continue to dream it…. Using I am or present tense phrasing…

Examples:

I enjoy working out and easily make time for it.

I enjoy choosing healthy foods that are best for my body.

I am practicing mindfulness, being present in the moment and compassionate.

Today’s meditation is a short list of I am affirmations to inspire and uplift you for today. 

Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, cole your eyes and take a deep breath in and out. 

I am attracting my best life. 

I am continuing to slow down, give myself grace and see the possibilities available to me.  The possibilities of health, happiness and success. I am open to new possibilities I may have never considered.I am deserving. If it is possible for others, it is possible for me. 

As I continue to to nurture my wellness, I begin to attract the perfect people, experiences and opportunities to me. I trust the universe supports me. 

I am doing the best I can.

Everyday I get better and better at choosing what's best for me, my wellness, my health, my mind, body and soul. I deserve the time to support my wellness goals.

The more love I give the more love I receive. 

Every small healthy step I take for my overall wellness adds up over time.  I am becoming healthier everyday.I am becoming happier everyday. I am becoming more at peace around food. I choose foods that fuel my body with ease. I am digging deeper into self love.

This time is for me now :) The happier I am the happier my family will be :)  The healthier I am the healthier my family will be.

I am practicing going with the flow. I am practicing being a healthier version of my self. 

I am practicing in believing in myself more. 

I am attracting my best self. 

Thank you so much for joining me today. 

Day 15: I am practicing being a healthier version of myself.

This is a practice. We can’t master a new skill in a day. But with continuous practice we can master it with ease over time.

It’s time to check in with our dream, hope and goals again.  As we are now on the path, we can create and improve our wants, hopes, dreams and desires. 

Continuing on this path of self care what do you want to continue to do?

Envision yourself 3 months from now…. What do you look like, how do you feel and what are some of the action, new habits and new routines that helps you get there with ease?

We can’t go in the past and have the same body as high school or our wedding days, or if you are a mom, you can’t go back to a pre-baby body- but we CAN be an even better version of ourselves in the future. The close future…1 months from now, 2 months from now and 3 months from now.   See yourself on the path of becoming and practicing being a healthier version of you. A little bit slimmer, a little bit healthier and a whole lot happier.

Let’s dream the dream… does she meal plan even just for the day? Does she shop for fresh food? Does she do it all with ease? Does she choose food that fuels her body with ease and joy? Does she love to cook or try new foods? What does she look like? How does she feel? How does she take care of herself? What does she like to do to relax? What does she like to do to use her body to strengthen it and move it? Does she love her body and treat it with love and care? Picture you, a healthier you, happy, healthy, at peace.

Now for our meditation:

I am practicing being a healthier version of myself.

I know I can not go back to a past version of me, but I can fully step into a present and future version of me, healthier, happier, more at peace around food and more at peace in my overall life.  

I am practicing being a healthier version of me. 

Each day is becoming easier now. 

I feel healthier, happier, stronger and more flexible. 

Breathe in and out

I am choosing to love my life and my body more and more each day. 

I treat my body, spirit and mind with love. 

I am ready to take the next set of action steps I need to manifest the future version of myself. 

My path is becoming more clear to me each day. I am following my heart and intuition. I deserve everything I want.

I know I can master any skill with practice. 

Health, wealth and mindfulness are all practices, and I am practicing them everyday. 

Visualize yourself one month from now… 

See yourself continuing to practice being a healthier version of you.  See yourself getting movement in that you enjoy, see yourself keeping your spaces organized and tidy, being intentional in your home.  You’re grateful at each meal.  You have the habit now of cheching in before, during and after each meal… noticing how hungry you are, and when it’s time to finish.  Feel yourself being mindful, happy, healthy.  Synchronicities have been presenting themselves, you are more aware, and intune in your daily life. You can feel yourself manifesting the next thing you’re been dreaming of. 

You’re healthy, confident and proud of yourself. 

Now see yourself 3 months from now.

Looking in the mirror… wow I did it. This is who i am and who I am meant to be, I am meant to love every part of my body, as it is today and as it will be 3 months from now.  Seeing myself in the mirror this is a women I love and take care of and it shows… I am radiating love from the inside out.  People cna feel it when I walk into a room.  I’m present in conversations, I’m present at work and present at each meal. Continue to visualize all the possible steps you take with ease and joy to get there.  To get to this next best version of you.  It’s not all or nothing, you found balance along the way.   It’s not good food or bad food, it’s knowing when you’re hungry and knowing when you’re not.  It’s getting movement in daily with ease, it’s just part of who you are. 

Breathe in and out…

CristinPowersLifeCoach.com

Today’s intention: I am grateful.  I honor myself and take care of my wellness, my body and mind.  

What does self love or self care look like to me?

What is one act of self love or self care (besides being here today) that you’d like to add into your weekend or your routine?

Write down 3 things you are grateful for today. :) 

A meditation for self love & gratitude. 

Take a moment to settle in..

Let's release any tension we are holding in our bodies.  In our neck, back, shoulders and arms, hips, legs, fingers and toes. 

If at any time you'd like to lay down during this meditation, please feel free. 

Unclench your jaw, relax your forehead, close your eyes and take a deep breath in and out.

As you continue to settle your body and mind soften where you can. 

I am grateful.  I honor myself and take care of my wellness, my body and mind.  

I am deserving of self care. 

I am deserving of love. 

I am grateful to be alive. 

I am grateful to be here, in this space sharing a wonderful moment with supportive people around me. 

I honor my body and mind being here today. 

I am exactly where I need to be in this moment. 

I am allowing myself to slow down

I am allowing myself time to breathe

I am love, loving, and lovable

I accept myself just as I am. 

I am calm, I am mindful, I honor that I’m here. 

I feel joy in the space I am in. 

I am able to come back to my breath at any time

My breath is my anchor.… I breathe in love…… I breathe out love. 

I am grounded and supported here. 

I am grateful I am here, taking care of myself, wellness, body and mind. 

I breathe in gratitude

I breathe out… gratitude. 

For the next few moments bring your breath to 

I breathe in love, I breathe out love and or 

I breathe in gratitude. I breathe out gratitude. 

Feel your breath’s intention of love and gratitude surrounding all areas of your life. If you mind wanders off that is ok too.. You can allow yourself to let your mind go where it needs to and when needed come back to your breath…

I breathe in love, I breathe out love….

I breathe in gratitude. I breathe out gratitude. 

I am grateful.  I honor myself and take care of my wellness, my body and mind.  

Take your time bringing your awareness back into your body, allowing your breath to go back to its normal rhythm.  Bring gentle movement back to your fingers and toes and anywhere else you feel in your body. All we can do is live in each moment, letting go of worries and fears.  Being here in the now will help us easily get to where we need to go. Holding love and gratitude in your heart daily will improve your happiness, health, body and mind. 

Thank you so much for allowing me to lead you in this guided meditation together. 

Day 14: I am self correcting with ease

Can you believe it?!! 2 Weeks! Wow! Time flies.

The process of being our healthiest selves is a mix of self care, self correction and continuous improvement.

Have you ever had a day where maybe you over ate a little at breakfast or made a not so healthy decision and think you blew it for the day so you just over do it all day? Self correction is a practice we can put into place to notice one thing doesn't mean it ruined the whole day or whole week. If you feel like you have screwed up, give yourself grace and self correct at the next meal.  You didn’t ruin your day :) 

The next helpful step is the re-do- envisioning yourself the next time you’re in a similar situation and what choice you’d rather make instead. For example: say you overindulged on a weekend, take a moment and envision yourself next weekend in the same situation, making a choice that’s healthier, a choice that will make you feel good over time :)

Today’s journal prompt: 

Do you have a re-do? If not do you have certain situations that come up and throw you off a bit? Think on it, write it down and think of the choices you can make instead. Also remember to add grayscale, you don’t have to stop eating the certain food, but maybe think about getting a smaller size or eating 1/2, or if you’re at a restaurant do they offer any delicious healthy options that you can try?

Now on to our meditation: Take your time to find a comfortable position, taking a moment to stretch out any areas of your body that are holding tension. Stretch out your neck and shoulders, your back and your hips, your legs, arms, fingers and toes. Unclench your jaw, relax your forehead, cole your eyes and take a deep breath in and out. 

I am self correcting with ease. 

I am remembering it’s not all or nothing and I can self correct at any given moment. 

I give myself grace as I will make mistakes or choices that aren’t in alignment with my wellness goals. 

I am self correcting with ease. 

If I have certain moments that trigger unhealthy behaviors I’m going to think about them now… In my minds eye I see myself in that situation, but this time I see myself making a healthier choice. 

I can self correct with ease. I am self correcting with ease. 

Everyday is filled with moments that we have choices, we can self correct at any moment we choose. 

If we overeat at a meal we can tune in to ask ourselves why, to then visualize ourselves self correcting at the next meal. 

I am on the path to my best self.  

I am able to tune in and listen to my body. 

I am practicing intentional eat and living now. 

I am self correcting each day, week and month, giving me the best year yet. 

I am self correcting with ease. 

Take your time to come back into this moment. 

Bringing awareness back into your body and mind. 

Bring with you today the knowledge that you can self correct at any time, give yourself grace as we have underlying reasons for all the choices we make, healthy or unhealthy. Bring intention to your choices when you can and do the re-do visualization anytime you feel like you need. 

Thanks again for joining me today

Make today wonderful.