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BY: HANNAH ANDERSSON I feel like cycle syncing is something that has been highlighted a lot more over the past five years. However, personally I hadn't fully gotten into it beyond being more in-tune with how I feel during different phases of the month. I went for a run the other day during my menstrual cycle and could truly feel how my body was like nah..., today is not the day to push. Come day six ( Follicular Phase) I went to the gym and I had so much energy to power through my strength session. So there truly is something to this cycle syncing! Let's explore it and learn more: Cycle Syncing: Aligning Your Life with Your Menstrual Cycle Cycle syncing is a wellness practice that involves aligning your diet, exercise, work, and self-care routines with the four phases of your menstrual cycle. By tuning into your body’s hormonal shifts, you can optimize energy, productivity, and overall well-being. Here’s how to get started with cycle syncing and make the most of each phase of your cycle. What Is Cycle Syncing? Cycle syncing recognizes that the hormonal changes throughout your menstrual cycle affect not only your physical body but also your energy levels, mood, and mental focus. Instead of pushing through the same routines every day, cycle syncing encourages you to adjust your habits to align with your body’s needs during each phase of your cycle: Source: Image 1. Menstrual Phase (Days 1–5): A time for rest and reflection. 2. Follicular Phase (Days 6–14): High energy and creativity emerge. 3. Ovulation Phase (Around Day 14): Confidence and connection peak. 4. Luteal Phase (Days 15–28): A time for grounding and preparation. How to Sync Your Cycle 1. Menstrual Phase Focus : Rest, Reflection, and Replenishment • Nutrition : Prioritize warming and nutrient-dense foods like soups, stews, and iron-rich foods (leafy greens, lentils, beef) to replenish lost nutrients. • Exercise : Stick to gentle movement such as restorative yoga, stretching, or leisurely walks. • Work & Productivity : Reflect on past accomplishments and set intentions for the next cycle. This is a good time for planning and journaling rather than high-pressure tasks. • Self-Care : Create a soothing environment with candles, cozy blankets, or meditation. Allow yourself extra rest and prioritize alone time. 2. Follicular Phase Focus : Growth, Creativity, and Exploration • Nutrition : Energize with fresh, light foods like salads, lean proteins, and sprouted grains. Include foods rich in B vitamins (eggs, nuts) to support energy production. • Exercise : This is a great time to try new workouts or engage in moderate-to-intense activities like strength training, cardio, or dance classes. • Work & Productivity : Brainstorm ideas, start new projects, and engage in creative tasks. Your mental clarity and enthusiasm are at a high. • Self-Care : Embrace personal growth activities, such as learning something new, trying a new hobby, or setting fresh goals. 3. Ovulation Phase Focus : Connection, Confidence, and Action • Nutrition : Focus on anti-inflammatory foods like leafy greens, berries, and healthy fats (avocado, salmon). Hydrate well to support your body during this peak energy phase. • Exercise : Take advantage of your high energy with high-intensity interval training (HIIT), group sports, or long runs. • Work & Productivity : Use your social and verbal confidence to network, give presentations, and collaborate with others. This is a great time for leadership roles. • Self-Care : Celebrate yourself! Pamper with a new outfit, a fun outing, or even a mini photoshoot to embrace your natural glow and vitality. 4. Luteal Phase Focus : Grounding, Organizing, and Preparing • Nutrition : Combat PMS symptoms with magnesium-rich foods (dark chocolate, nuts, spinach) and balance mood with complex carbs and omega-3s. Reduce sugar, caffeine, and alcohol. • Exercise : Transition to low-impact workouts like pilates, yoga, or walking. Avoid overexertion as your energy declines. • Work & Productivity : Focus on finishing tasks and organizing your environment. This is a good time to tackle detail-oriented work and prepare for the slower menstrual phase. • Self-Care : Prioritize emotional wellness by journaling, practicing mindfulness, or spending quiet time in nature. Rest as needed and set boundaries to protect your energy. Benefits of Cycle Syncing 1. Optimized Energy Levels : By matching activities to your hormonal phases, you can avoid burnout and maximize productivity. 2. Improved Mental Clarity : Working in harmony with your cycle reduces stress and enhances focus. 3. Better Physical Health : Supporting your body with the right nutrition and exercise prevents PMS symptoms and hormonal imbalances. 4. Emotional Balance : Honouring your body’s rhythms promotes self-compassion and reduces frustration. How to Get Started with Cycle Syncing 1. Track Your Cycle : Use a period tracking app or journal to monitor your phases and associated symptoms. 2. Experiment : Gradually adjust your diet, workouts, and routines to see what works best for each phase. 3. Listen to Your Body : Cycle syncing is not one-size-fits-all; tweak your approach based on how you feel each month. By syncing our lifestyle with our cycle, we create a life that feels more aligned, balanced, and nourishing. Instead of fighting against the natural ebbs and flows of our hormones, we can flow with them, unlocking greater harmony and vitality.

BY: HANNAH ANDERSSON It’s All Mental: Understanding the Law of Mentalism and Shaping Your Reality The Hermetic teachings, rooted in ancient wisdom and encapsulated in The Kybalion , describe seven universal principles that govern existence. The first of these is the Law of Mentalism , which states: “The All is Mind; the Universe is Mental.” This principle asserts that the universe and everything within it originates from a single, infinite mind or consciousness. By understanding this law, we can begin to grasp the power of our own minds in shaping reality and learn how to transmute undesirable experiences or emotions into their positive counterparts. Source : Beaming Design The Law of Mentalism: Everything Begins in the Mind At its core, the Law of Mentalism teaches that reality is a construct of thought. The physical world, our experiences, and even our perceptions are manifestations of the mind. The Hermetic axiom suggests that: • The Universe is a Mental Projection : The world as we perceive it is a result of consciousness. This means that everything, from the smallest atom to the grandest galaxy, is created, shaped, and influenced by thought. • Microcosm Reflects Macrocosm : As we are part of the universal mind, our individual minds have the same creative potential on a smaller scale. This gives us the power to influence our lives through the quality of our thoughts. How the Law of Mentalism Shapes Our Reality Our thoughts are like seeds planted in the soil of the universal mind. What we focus on grows and materializes in our lives. Negative thoughts tend to attract challenges and struggles, while positive, constructive thoughts manifest harmony and success. For example: • If you constantly dwell on fear or failure, you unconsciously create scenarios that validate those fears. • If you focus on abundance, gratitude, and love, you attract more opportunities and experiences aligned with those emotions. This concept aligns with modern scientific findings in quantum physics, which suggest that the observer (our consciousness) plays a role in shaping reality at the subatomic level. Using the Law of Mentalism to Transmute Polarity Hermetic teachings emphasize the ability to transmute one polarity to another using the principle of mental alchemy. This involves shifting your mental state within the same class of energy—for example, from sadness to joy, or from fear to courage. Understanding Polarity The Hermetic Principle of Polarity states that everything exists in duality (hot and cold, light and dark, joy and sorrow), and these opposites are actually two extremes of the same essence. For example: • Love and hate are opposite poles of the same emotion. • Fear and courage are opposite poles of the same mental state. Transmutation in Practice 1. Awareness : Recognise the mental state you want to shift. For example, if you feel overwhelmed with fear, acknowledge it without judgment. 2. Focus on the Opposite Pole : Identify the opposite polarity you wish to embody (e.g., courage instead of fear). 3. Shift Your Perspective : Use affirmations, visualisation, or meditative techniques to focus your thoughts on the desired polarity. For instance: • Affirmation : “I am courageous. I face challenges with strength and confidence.” • Visualisation : Picture yourself confidently navigating situations that previously caused fear. 4. Act Accordingly : Embody the mental state through action. Even small, deliberate actions aligned with courage reinforce the mental shift. Over time, this practice helps you master your emotions and shift your inner state, which transforms your external reality. Source : Beaming Design Practical Applications of the Law of Mentalism 1. Create Intentional Thoughts • Practice mindfulness to become aware of your thoughts. Replace negative, limiting beliefs with empowering ones. • Use affirmations daily to reinforce the reality you wish to create. 2. Meditation and Visualisation Meditation helps quiet the noise of the external world and connect you with the infinite mind. Visualisation allows you to imagine and energetically experience your desired reality before it manifests. 3. Gratitude as a Mental Tool Gratitude shifts your focus to abundance and positivity. By consistently practicing gratitude, you align your thoughts with higher vibrations, which attract similar energies into your life. 4. Reframe Challenges View difficulties as opportunities for growth rather than obstacles. When you mentally shift from victimhood to empowerment, you begin to see solutions where there were once only problems. The Power of Transmutation: Shaping Your World The Law of Mentalism empowers us to take responsibility for our thoughts, emotions, and actions. When you understand that your mind is the starting point of all creation, you can transform your life by choosing higher, more constructive mental states. By practicing mental alchemy, you move from being a passive observer of life to an active creator of your reality. As you master your mind, you align with the infinite intelligence of the universe, unlocking limitless potential to live a life of purpose, joy, and abundance. Closing Thought The Law of Mentalism reminds us that we are not separate from the universe—we are co-creators with it. As the Hermetic teachings say, “As above, so below; as within, so without.” What you hold in your mind shapes your world. Use this profound wisdom to create the reality you desire, one thought at a time.

BY: HANNAH ANDERSSON Being a Complete Winner: Mastering the Three Planes of Existence with Daily Wins For a holistic approach to success and fulfilment in life, I believe comes from achieving harmony across the three fundamental planes of existence: spiritual, mental, and the physical. When we neglect one plane, imbalance follows, but when we intentionally nurture each, we create a life of alignment, authenticity, and purpose. One way to ensure this is by starting each day with three wins—one for each plane. This daily practice fosters spiritual connection, mental clarity, and physical vitality, empowering you to show up as your best self. The Three Planes of Existence 1. Spiritual Plane The spiritual plane is how I look at our connection to the source, creator, or God. It’s where you nurture your sense of purpose, gratitude, and alignment with higher guidance. A daily spiritual win ensures you stay grounded in this connection and approach life with intentionality and faith in the unseen power greater than our Ego. 2. Mental Plane The mental plane encompasses your thoughts, emotions, and consciousness. By cultivating emotional self-regulation and expanding your awareness and perspectives through meditation, breathwork, or learning, you maintain a balanced and conscious mind. A mental win each day allows you to stay present, emotionally grounded, and open to growth. 3. Physical Plane The physical plane includes your body, actions, relationships, and environment. Basically our third dimensional reality. Here it's about showing up authentically, taking aligned action, and caring for your health and surroundings. A daily physical win reminds you to act in harmony with your values while honouring your body and relationships. The Morning Routine for Daily Wins To start each day with purpose and alignment, follow this structured routine for achieving spiritual, mental, and physical wins: 1. Spiritual Win: Prayer or Connection with the Divine Purpose: To cultivate an intimate relationship with the source, creator, or God, anchoring yourself in gratitude, faith and intention. Practice: • Begin your morning in a quiet space. • Offer a prayer, engage in silent meditation, or reflect on your connection to the divine. • Express gratitude for the day and set a spiritual intention. Steps: 1. Sit comfortably and close your eyes. 2. Speak a prayer or affirmation of gratitude, such as: “Thank you for the gift of this new day. May my thoughts, words, and actions align with love, truth, and purpose.” 3. Visualise your connection to the divine and set an intention for the day. Example Intention: “Today, I will act with kindness and courage, trusting in divine guidance.” 2. Mental Win: Awareness and Expansion Purpose: To regulate your thoughts and emotions while expanding your mind through meditation, breathwork, and learning. Practice: • Start with 5-10 minutes of breathwork or meditation to ground your mind. • Read or listen to something that expands your perspective, such as a book, podcast, or spiritual or philosophical teaching. My personal favourites are teachings rooted Hermetic principles or Scripture. Steps: 1. Breathwork or Meditation: • Try the 4-7-8 breathing technique : Inhale for 4 counts, hold for 7 counts, exhale for 8 counts. Repeat for 5-10 minutes. • Alternatively, meditate with a focus on presence and awareness. 2. Expand Your Mind: • Choose a resource that challenges or enlightens you, such as a text on Hermetic principles, mindfulness, or personal growth. • Reflect on one key takeaway and journal about how you can apply it in your day. Example Journal Prompt: “What is one insight I gained this morning, and how can I use it to grow emotionally or mentally?” 3. Physical Win: Aligned Action Purpose: To care for your body, environment, relationships and aspirations by taking actions that reflect your values and enhance your well-being. Practice: • Engage in a physical activity to energize your body. • Take an aligned action that supports your goals, such as organizing your space, preparing a nutritious meal, or strengthening a relationship, doing something outside of your comfort zone towards your dreams. Steps: 1. Move Your Body: • Stretch, practice pilates, go for a walk, or engage in a workout that feels energizing. 2. Take Aligned Action: • Identify one task or action that aligns with your values and contributes to your physical or relational well-being. • This could be doing an outreach, practice a new skill, preparing a healthy breakfast, or having a meaningful and challenging conversation. Example Actions: • A 60 minute walk, a workout to ground yourself physically. • Preparing nourishing meals that aligns with your health goals. • Checking in authentically with a loved one or teammate, communicating a need or boundary. Integrating the Routine into Your Life Reflection at Day’s End To reinforce this practice, take time each evening to reflect on your three wins. This builds self-awareness and gratitude, ensuring you stay on track with your intentions. Reflection Questions: 1. How did I nurture my spiritual connection today? 2. What steps did I take to regulate my mind and emotions? 3. How did my actions honor my physical body, space, or relationships? Consistency Over Perfection The goal isn’t to achieve perfection but to show up daily with intention and authenticity. When you win in all three planes of existence, you create balance and build momentum toward a life that feels aligned and purposeful. Final Thoughts Being a complete winner means understanding that your spiritual, mental, and physical planes are interconnected. Each plane requires daily attention and care. By committing to three daily wins—one for each realm—you align your thoughts, actions, and spirit to live a life of integrity, growth, and fulfillment. Start your mornings with this routine, and you’ll find yourself consistently showing up as the best version of yourself, ready to embrace each day with clarity, energy, and purpose.

BY: HANNAH ANDERSSON Here are a set of journal prompts to harness the transformative energy of the New Year and the New Moon, creating a powerful vision for 2025 and setting aligned actions. These prompts are designed to foster clarity, intention, and alignment: Reflection on the Past Year 1. What lessons from 2024 have shaped me the most, and how can I carry their wisdom into 2025? 2. What am I most proud of achieving or overcoming this past year? 3. What challenges or patterns am I ready to release as I move into the new year? 4. How did I grow emotionally, mentally, spiritually, or physically in 2024? Connecting with the Present Moment 5. What does the energy of the new moon feel like to me right now? 6. What emotions, thoughts, or intentions am I bringing into this new chapter? 7. How can I nurture myself during this transition to ensure I feel grounded and focused? 8. What does alignment look and feel like to me at this moment? Vision for 2025 9. If I could wave a magic wand, what would my ideal life look like by the end of 2025? 10. What are three core values I want to embody in the year ahead? 11. What does success mean to me in 2025, and how can I define it on my own terms? 12. What areas of my life (career, relationships, health, spirituality) do I feel most called to grow or transform? Setting Aligned Actions 13. What small, consistent habits can I commit to that align with my vision for 2025? 14. What is one bold action I can take in the first month of the year to set the tone for the rest of 2025? 15. What resources, support, or knowledge do I need to bring my vision to life? 16. How can I stay adaptable and resilient as I pursue my goals this year? Manifestation and Gratitude 17. What am I grateful for in this moment, and how can gratitude guide me throughout the year? 18. What affirmations or mantras will help me stay aligned with my intentions? 19. If I fully trust the universe (and myself), what am I most excited to manifest in 2025? 20. What signs or synchronicities will I look for to remind me I’m on the right path? These prompts will help you channel the powerful energies of renewal and intention-setting, creating a clear and aligned roadmap for the year ahead.

BY: HANNAH ANDERSSON In our modern world, where noise and busyness are celebrated as markers of success, carving out time for solitude can feel like an act of rebellion. We somehow know that time for ourselves is good for us. Question is, are we taking time away from the world or making time for sacred solitude? The act of intentionally being alone—what we call sacred solitude —is one of the most profound ways to reconnect with ourselves, restore balance, and cultivate clarity. Far from being a sign of loneliness or withdrawal, sacred solitude is a practice of self-nurturing, a deliberate pause to engage with the deeper truths of life. Source: Pinterest What Is Sacred Solitude? Sacred solitude is more than just being alone; it is a state of purposeful withdrawal to create space for reflection, emotional healing, and spiritual connection. It involves stepping away from the demands of others, the distractions of technology, and the relentless pace of daily life. In this space, we give ourselves permission to breathe, to listen to our inner voice, and to simply exist without judgment or expectation. Sacred solitude is not isolation—it is an act of renewal, a return to the self, to know thyself. Why Is Solitude Sacred? 1. Connection to the Inner Self In solitude, we are free from external influences, allowing us to reconnect with our authentic selves. This connection helps us discern our true desires, values, and goals, unclouded by societal pressures or others’ opinions. 2. A Time for Reflection Sacred solitude offers a chance to pause and reflect on life’s deeper questions: • Who am I? • Who am I becoming? • What truly matters to me? • How can I live in alignment with my values? In this stillness, clarity emerges. 3. Restoration of Energy Being alone allows our mental, emotional, and physical systems to rest and recharge. Without the need to perform, respond, or engage, we create space to replenish our reserves of energy and focus. 4. Sacred Silence Silence has long been regarded as a spiritual practice in many traditions. In the quiet of solitude, we can attune to the whispers of our intuition, the rhythm of our breath, and the vastness of our own thoughts. 5. Enhancement of Creativity and Insight Without the noise of the outside world, our minds can wander freely, often leading to moments of profound creativity or insight. Some of history’s greatest thinkers—like Einstein, Thoreau, and Woolf—credited solitude as the wellspring of their ideas. How to Embrace Sacred Solitude Sacred solitude doesn’t require hours of isolation or retreats in remote locations. It begins with simple, intentional practices that fit into daily life: Start Small: Begin with just 5–10 minutes a day of uninterrupted alone time. This could mean sitting in silence, journaling, or taking a mindful walk. Create a Ritual: Designate a time and space for solitude—a quiet corner, a park bench, or a cozy chair at home. Treat it as a sacred ritual, free from interruptions. Unplug from Technology: Disconnect from your phone, email, and social media during your solitude to fully immerse yourself in the present moment. Engage in Mindful Activities: Solitude doesn’t have to mean stillness. Painting, gardening, or walking in nature can also be deeply restorative forms of sacred solitude. Reflect and Journal: Use this time to write about your thoughts and feelings, uncovering insights and releasing mental clutter. Reframing Solitude in a Busy World In a culture that equates productivity with worth, slower pace and solitude is often undervalued. Yet, it is through solitude that we cultivate the resilience, clarity, and creativity needed to thrive. Rather than viewing alone time as unproductive or selfish, we can reframe it as an essential practice of self-care and growth. When we treat solitude as sacred, we honor not only ourselves but also the relationships and work that benefit from our renewed energy and focus. A rested and self-aware individual contributes far more to the world than one running on empty. Closing Thoughts Sacred solitude is a gift we give ourselves—a space where we can rest, reflect, and reconnect with the deeper currents of life. In this sacred space, we find the clarity to navigate challenges, the strength to face the unknown, and the inspiration to live with purpose. In a world that often demands more than we can give, sacred solitude reminds us of the power of simply being. All it takes is a moment of intention to step away from the noise and return to the heart of who we truly are.

BY: HANNAH ANDERSSON In recent years, science has uncovered the incredible potential of 40 Hz gamma brainwaves to transform the way we think, feel, and heal. Studies, including groundbreaking research from MIT, have revealed how this specific frequency can calm the amygdala (the brain’s fear center), activate the frontal lobe (responsible for focus and decision-making), and even support the flow of cerebrospinal fluid (CSF), which is essential for brain health. By integrating gamma wave stimulation into meditation, you can supercharge your practice—reducing anxiety, enhancing mindfulness, and aligning with your highest potential. Let’s explore what makes 40 Hz so extraordinary and how you can tap into its power. Source: Pinterest Understanding Gamma Brainwaves Gamma brainwaves oscillate at frequencies between 30 to 100 Hz, with 40 Hz being a focal point in neuroscientific studies. These high-frequency waves are associated with advanced cognitive functions, including perception, consciousness, and information processing. Elevated gamma activity correlates with heightened mental clarity, improved memory, and increased mindfulness. The MIT Study on 40 Hz Stimulation Researchers at the Massachusetts Institute of Technology (MIT) have conducted studies demonstrating that sensory stimulation at 40 Hz can induce gamma entrainment in the brain. This entrainment has been shown to modulate neural activity in regions such as the amygdala and hippocampus. Implications for Meditation Practices Integrating 40 Hz gamma frequency stimulation into meditation can enhance its effectiveness in several ways: • Amygdala Calming: The amygdala plays a central role in processing emotions, particularly fear and anxiety. Gamma stimulation may help modulate amygdala activity, potentially reducing anxiety levels. • Frontal Lobe Activation: The frontal lobe is essential for executive functions, decision-making, and self-control. Gamma wave enhancement in this region can improve focus, clarity, and emotional regulation. • CSF Dynamics: While specific studies on 40 Hz stimulation’s effect on CSF dynamics are limited, the role of CSF in brain health is well-recognized. CSF facilitates the removal of metabolic waste and supports neural function. Healthy CSF flow is crucial for maintaining optimal brain health. Incorporating 40 Hz Gamma Stimulation into Meditation To harness the benefits of 40 Hz gamma frequencies during meditation: 1. Binaural Beats: Listening to binaural beats set at 40 Hz can promote gamma wave activity. This auditory technique involves playing two slightly different frequencies in each ear, with the brain perceiving a third frequency corresponding to the difference, thereby inducing the desired gamma state. 2. Focused Attention: Concentrate on a specific object, thought, or mantra during meditation to naturally enhance gamma wave production. This practice can lead to increased mental clarity and mindfulness. 3. Consistent Practice: Regular meditation, especially when incorporating gamma frequency stimulation, can lead to sustained improvements in cognitive function and emotional regulation. Conclusion The integration of 40 Hz gamma frequency stimulation into meditation practices offers a promising avenue for enhancing mental well-being. By calming the amygdala, activating the frontal lobe, and potentially influencing CSF dynamics, individuals may experience reduced anxiety and improved cognitive function. As research in this area continues to evolve, the therapeutic applications of gamma wave stimulation in meditation are poised to expand, offering deeper insights into the mind’s potential.

BY: HANNAH ANDERSSON In a world of constant noise, societal expectations, and curated personas, authenticity emerges as both a challenge and a solution. To live authentically is to live truthfully, aligned with who you truly are at your core. But what does “authenticity” really mean, and how can we embody it in a way that transforms our lives? This article explores the concept of “aligned authenticity” and provides a step-by-step guide to living authentically—elevating your frequency and aligning with your highest self. What Is Authenticity? Authenticity is the practice of being genuine, transparent, and true to yourself in thoughts, actions, and interactions. It is not simply “being yourself” but aligning your outer expression with your inner truth. Authenticity isn’t about perfection—it’s about vulnerability, self-awareness, and courage. Source: Pinterest Aligned authenticity goes deeper. It involves living in harmony with your core values, curiosity, purpose, and the greater universal truths, bridging the gap between your inner world and external actions. It’s about being real—not just for yourself, but for the world around you. Why Is Authenticity Important? 1. It Elevates Your Frequency: Authenticity resonates at the highest vibrational levels because it aligns with truth, love, and courage, freeing you from lower frequencies like fear or shame. 2. It Builds Trust: People naturally gravitate toward those who are genuine and consistent. 3. It Fosters Fulfilment: When your actions align with your truth, you experience a deep sense of purpose and contentment. 4. It Enhances Relationships: True connections thrive on honesty and vulnerability. A Step-by-Step Guide to Embodying Aligned Authenticity Step 1: Define Your Truth • Self-Inquiry: Reflect on who you are beneath external expectations. Ask yourself: • What are my core values? • What brings me joy and fulfilment? • What beliefs and fears hold me back? • Journaling Practice: Write down your answers. Journaling helps uncover patterns and truths buried under layers of conditioning. Step 2: Embrace Vulnerability • Let Go of Perfection: Authenticity requires acknowledging imperfections and being open about struggles. Vulnerability fosters courage and self-acceptance. • Share Selectively: Start by sharing your truth with trusted individuals. Over time, you’ll build the confidence to be genuine in larger settings. Step 3: Align Your Actions with Your Values • Consistency Is Key: Evaluate whether your daily choices reflect your core values. For example, if you value honesty, ensure your communication is truthful—even when it’s uncomfortable. • Set Boundaries: Authenticity often involves saying no to what doesn’t serve you. Practice asserting your needs and protecting your energy. Step 4: Release Fear and Judgment • Inner Work: Practice mindfulness or meditation to observe and release fears about how others perceive you. • Shift Perspective: Understand that people’s opinions are reflections of their own experiences—not a measure of your worth. Step 5: Cultivate Self-Love • Affirmations: Use affirmations like, “I am enough as I am,” to build self-confidence and acceptance. • Celebrate Small Wins: Acknowledge moments when you’ve lived authentically, no matter how small. Step 6: Stay Open to Growth • Adaptability: Authenticity evolves as you grow. Stay curious and revisit your values and truths periodically. • Learn from Feedback: Be open to constructive feedback and use it as an opportunity to refine how you align with your highest self. Step 7: Share Your Light • Lead by Example: Authenticity inspires others to do the same. When you live your truth, you create a ripple effect, encouraging those around you to embrace theirs. • Serve Others: Use your authentic voice to contribute to causes or communities that align with your values. The Impact of Aligned Authenticity When you live authentically, you operate from a place of empowerment and clarity. You stop seeking external validation and instead find joy in the alignment between your inner self and outer expression. This alignment elevates your vibrational frequency, fostering peace, love, and connection in your life and beyond. Living authentically isn’t a one-time decision—it’s a journey. It requires courage, introspection, and a commitment to live in alignment with your truth. But the rewards—a life of purpose, connection, and fulfilment—make every step worthwhile. Start small. Start today. Your true self is more than enough and magnetic.

BY: HANNAH ANDERSSON In a fast-paced world, breathwork is your ultimate tool for calm, clarity, and empowerment. It’s more than just breathing—it’s a practice that transforms stress into strength and chaos into focus. With every deep inhale, you cultivate energy; with every full exhale, you release tension. Accessible and science-backed, breathwork regulates your nervous system, reduces anxiety, and sharpens your mind. No special tools required—just the power within you. In 2025, it’s not a trend; it’s a revolution in mindfulness. Take a deep breath. The journey to your best self begins now. Source: Hale Center in Stockholm Photo: Erik Lefvander - Vogue Scandinavia 5 Scientific Benefits of Breathwork 1. Reduces Stress and Anxiety: • Controlled breathing activates the parasympathetic nervous system, which calms the body and mind by lowering cortisol levels (the stress hormone). Techniques like diaphragmatic breathing help manage anxiety and promote relaxation. 2. Improves Focus and Cognitive Function: • Breathwork increases oxygen delivery to the brain, enhancing clarity, memory, and decision-making. Techniques such as box breathing are particularly effective for improving concentration and mental performance. 3. Enhances Emotional Regulation: • Deep breathing regulates the amygdala, the part of the brain responsible for emotional responses, helping individuals respond calmly rather than react impulsively to stressors. 4. Boosts Immune Function: • Studies show that certain breathwork techniques, like Wim Hof breathing, can increase the production of white blood cells and reduce inflammation, strengthening the immune system. 5. Improves Cardiovascular Health: • Slow, deep breathing lowers blood pressure and heart rate, improving overall cardiovascular function and reducing the risk of heart disease. 5 Spiritual Benefits of Breathwork 1. Deepens Mind-Body Connection: • Breathwork fosters mindfulness by anchoring attention to the present moment, helping you connect with your inner self and achieve a greater sense of harmony. 2. Enhances Energy Flow (Prana or Qi): • Breathwork is central to many spiritual traditions for unblocking and balancing the flow of life force energy, promoting vitality and emotional balance. 3. Facilitates Emotional Release: • Conscious breathing creates a safe space to release stored emotions and trauma, leading to greater spiritual and emotional freedom. 4. Promotes Expanded Consciousness: • Practices like holotropic breathwork can induce altered states of consciousness, providing insights, spiritual awakening, or a sense of unity with the universe. 5. Strengthens Spiritual Presence: • By cultivating awareness through breath, you create space for introspection, gratitude, and alignment with higher spiritual energies or your personal sense of divinity. Breathwork bridges science and spirituality, offering a holistic approach to wellbeing. Whether you’re looking to calm your mind, heal emotionally, or connect with a deeper sense of self, your breath is a powerful, accessible tool. All you need to win, is truly within!

BY: HANNAH ANDERSSON When it comes to optimising health and longevity, exercise stands unrivaled as a key to not only physical vitality but also mental clarity and emotional resilience. Renowned physician and longevity expert Dr. Peter Attia has long emphasised the profound impact of exercise on brain health, calling it the most potent “elixir” for cognitive performance, mood regulation, and neuroprotection. Let’s delve into why exercise triumphs as the ultimate brain-boosting tool. Why Exercise is the Brain’s Best Friend 1. Boosts Cognitive Function: Exercise enhances neurogenesis (the creation of new brain cells), particularly in the hippocampus, which is vital for learning and memory. According to Dr. Attia, aerobic exercise in particular promotes brain-derived neurotrophic factor (BDNF), often referred to as “fertilizer for the brain,” supporting neural growth and synaptic plasticity. 2. Protects Against Neurodegenerative Diseases: Regular physical activity has been shown to reduce the risk of Alzheimer’s disease, Parkinson’s disease, and other forms of cognitive decline. Exercise improves blood flow to the brain and reduces inflammation, both of which are critical in preventing the accumulation of harmful plaques and toxins associated with neurodegeneration. 3. Regulates Mood and Reduces Anxiety: Physical activity stimulates the release of endorphins, serotonin, and dopamine—key neurotransmitters that improve mood and combat stress. Dr. Attia highlights exercise as a natural antidote to anxiety and depression, often more effective than medication for long-term mental health. 4. Enhances Sleep Quality: Exercise improves the quality and duration of sleep, which is essential for memory consolidation and emotional regulation. Better sleep, in turn, supports overall brain function and resilience. 5. Increases Stress Resilience: High-intensity and resistance training stimulate the production of norepinephrine, a chemical that enhances the brain’s ability to cope with stress. Over time, this increases emotional resilience and reduces susceptibility to burnout. Exercise and Longevity: A Neuroprotective Perspective Dr. Attia emphasizes that exercise isn’t just about lifespan but “healthspan”—the years of life spent in good health. By prioritizing physical fitness, particularly strength, stability, and endurance, individuals can preserve not only their bodies but also their cognitive abilities. He advocates for combining: • Aerobic Training: For cardiovascular health and BDNF production. • Strength Training: For insulin sensitivity, muscle mass preservation, and hormonal balance. • Mobility Work: To maintain coordination and prevent falls, which can have devastating consequences for older adults. The Brain-Exercise Feedback Loop Exercise improves brain health, and in turn, a healthier brain facilitates better adherence to physical activity. When you work out, you’re also improving your ability to stay motivated, make disciplined choices, and maintain focus—all crucial for sustaining an active lifestyle. Dr. Peter Attia’s Practical Recommendations Consistency is Key: Aim for at least 150 minutes of moderate-intensity exercise per week, including both aerobic and resistance training. High-Intensity Intervals: Incorporate bursts of high-intensity exercise to boost brain function and cardiovascular fitness. Prioritize Recovery: Overtraining can be counterproductive. Balance exercise with proper sleep, hydration, and nutrition. Make it Enjoyable: Choose activities you love to ensure long-term commitment. Conclusion: Exercise Wins—Every Time - Let's Get Physical___ As Dr. Peter Attia passionately argues, there’s no magic pill that can replicate the benefits of exercise for brain health. It’s a holistic elixir that enhances cognition, protects against disease, and promotes mental clarity, making it indispensable for a longer, healthier life. By embracing regular exercise as a cornerstone of your routine, you’re not just building a stronger body—you’re investing in a sharper, more resilient brain. So lace up your sneakers, pick up those weights, or hit the yoga mat—because when it comes to brain health, exercise triumphs every single time.

BY: HANNAH ANDERSSON Many years ago I came in contact with Neville Goddard's work, however I was very fresh into my spiritual journey and didn't fully comprehend his teachings. After a spiritual awakening in early 2024 I was drawn to start reading the Bible. When I read scripture it was like decoding a language I had never read before. The metaphor's and symbols came alive and a whole new Universe and dimension of consciousness expanded my mind. What I had seen and felt in my spiritual awakening found its language and I truly started to find pieces to the puzzle I had searched for. Now this way of decoding and interpreting scripture didn't resonate with everyone I met and I was taken aback for a moment. Until I asked spirit to reveal to me my next steps. I felt drawn and guided to revisit books I had read before my awakening. Source was guiding me back to books by Florence Scovel Shinn and Neville Goddard. Now that I had read the Bible and understood it the way I did I could truly hear the teachings of Florence and Goddard. It was amazing! I got so inspired and started diving deeper into Christian mysticism and esoterica. Here is a brief breakdown on how Goddard viewed some symbols in the Bible from an esoteric perspective. In Neville Goddard's book You r Faith is Your Fortune , he explores the biblical disciples as archetypes representing various qualities of the mind essential for self-mastery. Each disciple symbolises a distinct aspect of our consciousness, guiding us toward personal transformation and spiritual growth. Here are the twelve qualities that Goddard outlines: Peter (Faith) : Peter symbolises faith, the foundational quality for all spiritual endeavours. Faith empowers us to believe in our potential and the possibility of transformation. James (Wisdom) : Representing wisdom, James reminds us that true understanding comes from within. Wisdom enables us to discern truth and make choices aligned with our highest selves. John (Love) : John embodies love, the highest vibrational frequency. Love opens our hearts, fostering compassion and connection, essential for harmonious relationships. Andrew (Will) : Andrew stands for willpower, the driving force behind our actions. Strong will enables us to persevere through challenges and maintain focus on our goals. Philip (Knowledge) : Philip represents knowledge, the accumulation of understanding that informs our decisions. Knowledge empowers us to navigate life with clarity and confidence. Bartholomew (Honesty) : Bartholomew symbolises honesty and authenticity. Embracing truth within ourselves fosters integrity and strengthens our relationships with others. Matthew (Service) : Matthew embodies the quality of service, emphasising the importance of contributing to the well-being of others. Service enriches our lives and cultivates a sense of purpose. Thomas (Skepticism) : Thomas represents skepticism and inquiry. This quality encourages us to question and seek understanding, preventing blind faith and promoting a deeper connection to our beliefs. James the Less (Humility) : James the Less symbolises humility, a crucial quality for self-mastery. Humility allows us to remain open to learning and growth, recognising that we are part of a greater whole. Simon (Zeal) : Simon represents zeal, the passionate pursuit of our goals. This quality fuels our motivation and drives us toward our aspirations with enthusiasm. Judas (Betrayal) : Judas symbolises the inner conflict we face. Understanding this aspect helps us recognise the self-sabotaging tendencies that can arise from fear or doubt. Matthias (Transformation) : Matthias embodies transformation, representing the continual process of growth and renewal. Embracing change allows us to evolve and adapt to life’s challenges. By understanding these qualities, we can cultivate a balanced and empowered mind. Goddard’s insights encourage us to integrate these aspects into our daily lives, fostering a deeper connection to our inner selves and facilitating the journey toward self-mastery. Through faith, love, wisdom, and the other qualities represented by the disciples, we can navigate life’s complexities with clarity and purpose Goddard’s teachings emphasise that awakening to the divine within is essential for true self-mastery. The esoteric meaning of the disciples goes beyond their surface attributes, pointing to a deeper spiritual truth: Christ consciousness resides within each of us pointed out in Scriptures " Do you not know yourselves, that Jesus Christ is in you?" 2 Corinthians 13:5 . This inherent divinity is our true nature, and recognising it requires a shift in perception. To awaken to God within, we must cultivate an inner state of awareness and connection, understanding that our thoughts and beliefs shape our reality. The journey involves transcending the illusion of separation, realising that we are all expressions of the same universal spirit. By embodying the qualities of the disciples—faith, love, wisdom, and humility—we align ourselves with this inner Christ. This alignment transforms our consciousness, empowering us to manifest our desires and purpose. Ultimately, the awakening to God within is a call to recognise our potential and embrace the divine blueprint that guides our lives, leading us toward fulfilment and enlightenment.