We all need a quick pick-me-up or two during the day. These little helpers can bring us back into our body, mind and heart. This list can be endless, but here are a few of my current favourites.



Straight from mother nature, these minerals work with our body and energy centres to help elevate our energy, ground, and clear. Whether it’s a rose quartz for calming the heart, or carnelian for motivation and creativity, I love how they support my intentions and their natural beauty.



The poem, Oceans by Juan Ramon Jimenez. As someone who loves to rush to results, it reminds me that even when we are ready for change, we can’t fast forward transformation. Change can be oh-so-subtle, but powerful.

I have a feeling that my boat
has struck, down there in the depths,
against a great thing.
And nothing happens!
Nothing happens? Or has everything happened,
and are we standing now, quietly, in the new life?



I love my morning 20-minute meditation, it helps set the tone for the day. But there are, of course, moments during the day where I still need a reboot. There are are a variety of short meditation techniques worth exploring. Here is a simple one that helps me with calming the mind chatter and relaxing my body. I call it the Power of 4: you breath in through your nose to the count of four, hold to the count of four, and release to the count of four. Then, wait and do the practise again to - you guessed it - the count of four! Whenever I come back to this technique I always wonder why I didn't do it sooner.

Morning Playlists

Part of accepting myself includes giving up trying to be a morning person. The night owl in me resists the alarm clock but music gets me moving. A few of my top morning songs are Ashley Munroe (Like a rose), Nicki Minaj (The night is still young),  Wicked, the musical (Defying gravity), Alisha (Do you dream about me) and Van Morrison (Brown eyed girl).

Essential Oils

I usually have lavender, peppermint and tea tree oil stashed away. There are so many different uses for those gems, from scenting up a room to fighting off a cold. Peppermint is helpful for recovering from a chest cold when used with a carrier oil (like castor), rubbing lavender on your temples and breathing in the scent helps with calming, and tea tree oil for dealing with those annoying pimples. Not all oils are created equal, and my current favourite is Young Living because of the level of quality control in their ingredients.



Park Strolls

Some of the best things in life really are free. Whether it’s the greenery in the Summer or the stillness of the Winter, I just feel better giving myself room to breathe into the big open space while laying against an Oak. I walk away feeling supported by Mother Nature and more connected to myself.


Sonya is kind and insightful…she spent a lot of time with me and got me to connect with my past and deep innermost feelings…Her suggestions for self-care are helpful and made me aware of what I needed to do, to feel, to deal with my struggles. Her general presence is nurturing and open…anyone who meets with her will really feel nourished and more wise when they leave!
— Client Testimonial VM