The holidays are one of my favorite times of year. After the year we have all had, we deserve a little or a lot of Hallmark movies, cozy pajamas, decorating our homes and of course, exchanging gifts.

Whether you’re giving the gift of self-care or the latest tech gadget or something for the beauty lover in your life, my gift guide has something for everyone! 

1. Peloton Bike, $1900, Peloton

Take your cycling to the next level. Users describe this bike as smooth, quiet, user friendly, and sleek. Bonus gift: A Peloton subscription for videos.

2. Wellness Journal, $33, Papier

Start and end your day with a fresh mindset, set intentions, and take note of the things that make you feel good.

3. A Promised Land By Barack Obama, $24, Amazon

Obama takes readers on a compelling journey from his earliest political aspirations to the pivotal Iowa victory that demonstrated the power of grassroots activism to his run as the US President.

4. Black Pride Shirt, $24, Etsy

The buttery soft cotton tees are stylish, comfy, pair perfectly with jeans, and will be a new wardrobe favorite.

5. Black Owned Jewelry Brands, $16, Etsy

Buy Black this year without breaking the bank. Support Black designers like Forever Mahogany on Etsy.

6. Lululemon Velvet Leggings, $118, Lululemon

Lounge like a boss in this crushed velvet version of Lululemon’s wonderfully warm and soft Wunder Under-inspired pants.

7. Bath Caddy, $50, Amazon

Load up your caddy with your favorite wine, iPad booted with Netflix, and snacks for a relaxing bath. You can also add soaps and oils for easy access.

8. Sade Box Set, Free on Spotify, Amazon Music and Apple Music with subscription or $500 for vinyl set, Sade.com

All of the band’s acclaimed albums: Diamond Life , Promise , Stronger Than Pride , Love Deluxe Lovers Rock , and Soldier Of Love are packaged into box.

9. Amazon Echo, $35, Amazon

Play music, take calls, send messages, and more. Compatible with other smart devices such as lights and thermostats with this new home must-have.

10. Juicer, $100, Amazon

Create healthy homemade juice in seconds. Juice a variety of fruits and vegetables. BPA-free pitcher with lid and froth separator.

11. Ulta Gift Card, Price Varies, Ulta

The gift that keeps on giving. Let the beauty lover in your life grab all of their favorites.

12. Young, Gifted and Black by Antwaun Sargent, $50, Amazon

This book is the perfect gift for woke bae as it surveys the work of a new generation of Black artists, and also features the voices of a diverse group of curators who are on the cutting edge of contemporary art.

13. Luxury Candles, $25, Blk Sunflower

With boss vibe names like “Per My Last Email”, “Pillow Talk”, and “All That Jazz”, this Black owned candle company not only creates fragrant candles but are a whole mood overall.

14. tgin Foundation donation, price various

Give the gift of support. The tgin Foundation’s mission is to combat and bring awareness to the health disparities in the Black community specific to breast cancer. Make a charitable donation in someone’s name.

15. Anxiety “On My Last Nerve” Tea, $15, Etsy

Reduce holiday stress by drinking away your worries – the healthy way. Notes from lemongrass, hibiscus, ginger, and orange peel shift your attention to the citrusy, tangy, warming experience of the tea.

16. Bath Salt, $18, Get Maude

This calming salt blend softens and rejuvenates the body. Filled with hand-harvested salt crystals from the Southern Dead Sea, soak contains nourishing vitamins and minerals.

17. Roomba, $180, Target

A new meaning to set it and forget it. Never sweep again with this new robot floor vacuum. Equipped with sensors, you can trust Roomba to get the job done.

18. Adidas Sneakers, $50, Amazon

These classic Cloudform running shoes have been described as the “softest shoes on the planet” due to the memory foam cushion.

19. Noise Cancelling Headphones, $60, Amazon

Block out all distractions to work from home, or just enjoy music/podcast in peace. Get 30 hours playtime per charge.

20. Hillman College T-shirt, $15, Amazon

Calling all A Different World fans! Rep your set as we are all alums of the fictional HBCU.

21. Fanny Pack, $30, Elly Vista

A small waist bag equipped with a zip compartment, a pocket at the front, a breathable material on the back, and an adjustable strap. Great for traveling!

22. Herb Garden, $25, Amazon

Easily grow your own herb garden at home. Four types of fresh herb seeds for planting indoors, biodegradable pots, soil pellets, plant labels, and a gardening guide.

23. Apple Watch , $200-$400, Apple

Basically a computer for your wrist. Manage your health, make calls, send texts, and much more.

24. Glam Face Mask, $10, Etsy

We have to wear masks so why not add an element of glam! Double-layered with soft cotton and a filter pocket, this design is more than just fancy.

25. Savage Fenty Silk Robe, $40, Savage by Fenty

This must-have classic comes in silky satin and features a matching belt – and now updated for a good cause. Featuring a custom Savage X Fenty + CLF logo and in the brand’s signature color, a portion of the proceeds of this piece will benefit Rihanna’s Clara Lionel Foundation.

Remember that gifts are a great way to show appreciate and love but the best gifts in life are free. Opting for virtual gatherings, wearing masks, social distancing, sending gifts via mail or giving the gift of a listening ear are great alternatives to traditional gifs. 

I pray that you and your family have a safe and lovely holiday season.

In this era of flexing and grinding for the Gram, it’s easy to get caught up in the success stories of startups. Crowdfunding, strategic online marketing, and viral content give today’s young businesses amazing opportunities to quickly grow into multi-million-dollar corporations, reaching wide audiences and garnering cult followings. But behind the glitz and glam of the entrepreneur lifestyle, there’s a shocking lesser-known truth: More often than not, startups go belly-up, and the reasons why may surprise you.

Here are 8 more reasons why today’s startups fail, despite the team’s best efforts to stay afloat. If you missed it, check out our previous post, Why Startups Fail, for a glimpse at some of the biggest problems plaguing young businesses.

1.  Failure to Pivot Effectively

One of the biggest mistakes startups make is sticking to one process, formula, or method too long. To succeed in business, you must be prepared to switch gears and pivot your ideology or approach every now and then. If not, the market, along with your customers, will surely leave you behind. But there’s more to it than just pivoting; you must also pivot effectively. Knowing exactly how and when to take a different approach is key; otherwise, you risk missing out on important opportunities that can aid in keeping your business afloat.

2.  Pricing Issues

Starting a business is not cheap; maintaining one isn’t, either. You do not get to wipe your hands clean once your doors open and your website launches. There are a variety of things to take into consideration when you’re thinking of starting a business. You must prepare for everything, from office/warehouse rent/utilities, employee salaries, product components, shipping costs, and more. These behind-the-scenes costs are what cause many startups to go under after only a few short months, so it’s important to factor these costs into the price of your products or services so your bases are covered from the beginning. If you’re not careful, your operational costs can quickly overwhelm your profits.

3.  Loss of Focus

This is much more prevalent nowadays than it was in the past, with the insane amount of avenues a business can take. In the age of the internet and social media, everyone is clamoring to find that one thing that will make their company go viral, sometimes at the expense of their goals and ambitions. Although pivoting and shifting your approach is beneficial every now and then, it’s also important to stay focused on the task at hand. Oftentimes, startups focus too much on their visual branding rather than their products or customers, or they tend to move on to a new idea before they’re able to see their original plan come to fruition. Keep your team focused on one or two goals at a time, see them through, then pivot if needed.

4.  Ignore Customers

Customer care should be at the very top of every business’s priority list for obvious reasons. If there is no customer, there is no business. It’s your job as a business owner and service/product provider to listen to your customers’ wants and needs, see where you can improve your business model or product lineup, then respond accordingly. The companies, startups especially, that fail to do this are almost guaranteeing their downfall. It doesn’t matter how much capital you start with, without a strong customer base, your startup will not make it.

5.  Legal Challenges

Almost every aspect of business is governed by some law or regulation, so it’s important for entrepreneurs to be knowledgeable about which ones apply to their business. Unfortunately, many startups make the mistake of skipping out on legal services that can ultimately help them handle future issues if/when they come up. If these legal issues are not addressed or handled correctly and quickly, disaster will surely ensue and your business will be derailed, potentially indefinitely.

6.  Failed Expansion

There comes a point in every business’s journey when it’s time to grow and expand. This is an important step in the process, and it usually comes as a result of some capital gain/profit; it’s a cause for celebration! However, you must be cautious and strategic in your approach; otherwise, you run the risk of doing too much too soon and exhausting your operational budget. Take a slow and steady approach to expansion and make sure your moves are in line with what your customers want.

7.  Lack of Passion

A lack of passion can come from a few different things, one of them being a desire to do what’s popular versus following your company’s purpose. It’s yet another side effect of the social media era, and it’s caused a lot of startups to close their doors. Passion is what will drive you forward in your business journey; without it, there’s no reason to do any of it. The desire for money, fame, and power will only get you so far. You need sheer will and determination to push past the difficulties you will surely face.

8.  Product Launch Mistimed

There’s nothing worse than having a stellar product but launching it at the wrong time. This is why it’s important to hold in-depth business meetings with your team to strategize the best way to move forward so your blood, sweat, and tears don’t go to waste. Take note of what your competition is up to and what your customers are looking for, then determine when it’s the best time to strike.

Let these business pitfalls serve as a warning for aspiring entrepreneurs. The entrepreneur lifestyle may be what’s in right now, and you may be eager to leave your 9-to-5 behind once and for all, but there’s more to business than what you see on Instagram. Your customers must be your priority, you must remain passionate, and you must have a sound business plan in place that takes everything into consideration. Your customers and team will determine whether your business succeeds or not. Don’t fall victim to the fast-paced energy of the business world.

What challenges did you run into when you started your business?

With the volatility and unpredictable nature of today’s business world, it’s totally understandable for some business owners and managers to feel overwhelmed, focusing more of their attention on the ins and outs of producing sales and garnering new clients. However, it’s important not to lose focus on the people who are helping you and your business succeed each and every day. Although your team members may be more than happy to come to work and devote their all to your company’s mission and values, it’s up to you to manage and create a plan for employee development and growth to ensure the company culture stays as positive as it is.

Here are 5 reasons it’s beneficial to invest time, money, and energy into your team.

1.  It helps establish a good working relationship between you and your team.

Investing time and energy into your team members’ individual professional growth will show them you care beyond what they can do for your company. Let’s face it: Not all of your team members will stick around until the wheels fall off, but giving them the proper tools and resources to excel at their job will give them peace of mind knowing their leadership cares for their growth, regardless of whether they’re in it for the long haul or not. It’s important for your team members to feel appreciated, valued, and encouraged to grow; their self-confidence will surely seep into the work they do, which will help them come to work eager to tackle the day ahead. At the end of the day, when your team is happy, you’re happy.

2.  Your team will work smarter instead of harder.

By providing your team with the resources they need to grow both professionally and personally, they will be able to approach problems and day-to-day tasks with a new, more efficient perspective. For example, if you invest in providing your team with a time management course, they can take what they’ve learned and apply it to their daily workload, cutting down the time they spend on unproductive tasks and getting more work done in less time.

3.  Your company will be a breeding ground for effective, motivated employees.

You can tell when a company invests in its employees; its productivity is more than likely through the roof, morale remains high, and most importantly, there is low employee turnaround. When employees are challenged, empowered, and most of all, well paid, they are more likely to be motivated to excel at their job and put their all into the company’s mission. This isn’t to say every employee should be making six figures, but they certainly shouldn’t be taken advantage of. Their salary should accurately and fairly reflect the level of work they do and how much value they bring to the company. It’s not always about money, but it is definitely a great motivator.

4.  Your company will be in a better position to make more sales and/or sign more clients.

The only way to produce a productive team is to nurture the professional growth and development of each individual member. The knowledge they entered the company with can only take them so far; it’s up to you as the team leader to recognize your team’s shortcomings, whatever they may be, and adjust accordingly to make the most kickass, effective team possible. By showing your support, listening to their concerns, and working with them along the way, you’ll be able to strengthen their skill sets and improve the productivity of the entire company.

5.  The office culture will drastically improve.

When your team members feel valued and respected, the culture of the entire office/company improves. People who are uplifted and given a fair chance to succeed rarely ever squander the opportunity. You will continuously reap the benefits of having upbeat, positive team members in your circle, and you can rest assured your company and its mission is in good hands.

Although it will take some time, energy, and potentially money on your part, investing in your team will drastically improve the overall morale, productivity, and success of your business as a whole. Teams thrive in environments where each member is challenged, valued, and respected, and it’s up to you as the leader to make those opportunities available to your staff. After all, without them, your company will not be able to effectively and efficiently cater to your customers on the level you should be.

What are some ways you make sure your team members feel valued?

Affirmations have become a staple in my morning routine. Not only do they help me keep a positive state of mind throughout the day, but they also remind me of the amazing blessings I have in my life. If you find yourself frequently waking up on the wrong side of the bed, I urge you to speak positivity into your world. It may seem silly or unsubstantial in the beginning, but over time, your subconscious will begin to internalize these words and you will notice a difference in the way you carry yourself and respond to negative situations.

Below are 20 of my favorite affirmations courtesy of the wonderful Louise Hay, a seasoned motivational author. Pick three of your favorite affirmations and say them to yourself in the mirror or on your drive to work. I promise you won’t regret it.

1.  “I express gratitude for all the good in my life. Each day brings wonderful, new surprises.”

2.  “I am worthy of the very best in life, and I now lovingly allow myself to accept it.”

3.  “Life supports me in every possible way.”

4.  “I lovingly allow joy to flow freely in my life. I love me.”

5.  “I lovingly do everything I can to assist my body in maintaining perfect health.”

6.  “As I say yes to life, life says yes to me.”

7.  “My body and mind are in perfect balance. I am a harmonious being.”

8.  “I only speak positively about those in my world. Negativity has no part in my life.”

9.  “I choose now to release all hurt and resentment.”

10.  “Life supports me in every possible way.”

11.  “I am worth loving. There is love all around me.”

12.  “My self-esteem is high because I honor who I am.”

13.  “I am divinely guided and protected at all times.”

14.  “All is well. Everything is working for my highest good. Out of this situation, only good will come. I am safe.”

15.  “Whatever I need to know is revealed to me at exactly the right time.”

16.  “My day begins and ends with gratitude and joy.”

17.  “I lovingly forgive and release all of the past. I choose to fill my life with joy. I love and approve of myself.”

18.  “Every decision I make is the right one for me.”

19.  “I experience love wherever I go. Loving people fill my life, and I find myself easily expressing love to others.”

20.  “I let go of all that no longer serves me.”

What affirmations keep you in the right state of mind?

With a couple months of quarantine already in the books, you most likely struggling to find something to occupy your time. Over here at tgin, we are diving into our favorite black movies and TV shows and falling back in love with the couples who had us in our feels each and every time.

Here are 10 of our absolute favorite black TV and movie couples!

• Love Jones—Darius & Nina

The poetry and passionate drama throughout this movie had us in our feels from beginning to end. Nothing says unconditional love like Darius and Nina’s electric union.

• Queen and Slim—Queen & Slim

Even though Queen and Slim is relatively new compared to the other movies on this list, it showed black love in a light that we rarely ever see on the big screen. Queen and Slim are the black Bonnie and Clyde and the definition of true ride-or-dies!

• Love & Basketball—Monica & Quincy

From childhood friends to longtime lovers, Monica and Quincy take us on a wild ride through childlike innocence, challenges, and reconciliation, showing us that true love is always worth fighting (and playing) for.

• Living Single—Max & Kyle

These two powerful, headstrong characters surprised us all when they revealed their love for one another, and while some of us may not have agreed, you can’t help but feel their passion (and hate) in every scene.

• Moesha—Moesha & Q

Moesha and Q’s relationship was the stereotypical bad girl meets good girl, but the love they had for each other was real and showed us that teenage love affairs are always worth it.

• Brown Sugar—Sydney & Dre

Despite all of life’s twists and turns, hip-hop heads Sydney and Dre reminded us how important it is to find someone who’s both your lover and your best friend.

• Just Wright—Leslie & Scott

True, unconditional love often finds us when we least expect it or when we’ve just about given up on the fight. Leslie and Scott reminded us that sometimes the love of our life has been right in front of us all along.

• A Different World—Dwyane & Whitley

Although they’re from polar opposite worlds and it took them absolutely forever to finally get together, Dwyane and Whitley are one of those couples whose love gives you goosebumps and makes you want to doodle your crush’s initials in your journal.

• Martin— Gina & Martin

Loyalty and passion with a ton of goofy antics thrown in the mix? What else could you ask for in a relationship? Although Martin could be an absolute handful at times, his love for Gina (and vice versa) was enough to stand the test of time.

• Family Matters—Laura & Steve

Even though Laura pretty much rejected Steve for most of the show and he lowkey stalked her to get her attention, their eventual relationship was everything we could’ve hoped for and more. True love always prevails!

Who are some of your favorite on screen black couples? What shows are you rewatching?

With the recent shelter in place order issued by Illinois Governor JB Pritzker, we had no choice but to require certain members of our team to work at home during this pandemic to ensure the health and safety of our workforce. Like most companies, shifting to a 100% remote workforce, comes with its fair set of challenges, but here are a few tips to get the most out of your day and your team:

1. Hold Regular Stand Up Meetings Every Morning. Our team meets everyday at 9am to go over our plans for the day, what we’re working on, any blockers and if we need support. These meetings not only increase accountability, but ensure we stay connected while we’re out of the office.

2. Have every employee submit a written summary of what they accomplished at the end of the day.  This again ensures we’re giving our all and getting the most done with our day given our resources.

3. Set Clear Priorities for the Day and the Week. Every Sunday night, me and the head of Marketing meet to go over each individuals priorities for the week. It helps ensure that we’re all clear on what is important and what success looks like for the upcoming week.

4. Invest in training – During this slow period, we’re encouraging our employees to invest in training and development. ProjectManager.com on You Tube has a great series of over 300 videos on things like running efficient meanings, project budgets. There are also great videos on Event Planning, Marketing Your Event, Reaching Your Event Goals, etc. that are directly relevant to our Marketing Team. This is a great time to sharpen the saw.  

5. Use video conferencing to stay connected. Whereas before, we would just make a regular phone call to a work colleague, now we’re strongly encouraging everyone who’s working remotely to use Zoom. Face to face interaction again helps with maintaining bonds and connections and ensuring the team still is invested in each other’s success.

** Bonus — When it comes to managing remote teams, set guidelines about what’s acceptable and what’s not acceptable, so everyone is on the same page. Crying babies, barking dogs, etc. We all have a lot going on , but we need to still try our best to be professional and productive.

The key take away is that you can’t underestimate the importance of communicating as a team during a time like this. Working home can be a great time to get deep work done and focus, but connection and interaction is super important and should be prioritized as well, so here’s hoping these pointers help.

So, if you’re managing a work from home team, what are your tips for ensuring success? If you’re working from home, how dow you manage to get it all done?

In this era of serial entrepreneurs and hot IPOs, it’s easy to get caught up in the stories of startup successes. From crowdfunding to strategic online marketing and viral content, today’s young businesses have the best opportunities to quickly grow into multi-million dollar corporations. But behind all of the glitz and glam of the entrepreneur lifestyle, there’s a shocking truth. Unfortunately, startup failures are far more common than most people realize, and the reasons why may surprise you.

Here are 4 reasons why today’s startups fail, even when the people involved have all the tricks of the trade.

1. No Market Need

According to a CB Insights infographic, the number one reason why startups failed is because they had “no market need.” In other words, there was no customer base or no specific reason why a customer should buy into their product or service. In order to be successful in business, you must solve a problem for your customer. If there’s no problem to solve or no specific customer to reach, you’ll wind up putting all of your money and time into a useless product or service. 

This is why it’s important to test your product or service among a small market of consumers and get feedback on what’s working and what isn’t. There’s nothing worse than investing all of your efforts into a business idea that’s not sustainable.

1. Ineffective Team/Low Morale

When we hear about a business going belly-up, people often assume it was because of a lack of cash flow, and while that is often the case, you have to ask yourself why the company’s profits faltered in the first place. Unsurprisingly, the people who make up a company play a dynamic role in sales performance and customer reach. When a team is ineffective or when the company culture is compromised, productivity slows, products and services are not sold, and growth becomes nonexistent. 

To function as a well-oiled machine, everyone must be on the same page and employees must be treated with the utmost respect. Sales cannot be made without a motivated team pulling the reins.

1. Lack of Customer Care

Customer care should be at the very top of every business’s priority list for obvious reasons. Stemming off of reason #1 for startup failures, if there is no customer, there is no business—and it’s as simple as that. It’s your job as a business owner and service/product provider to exceed your customer’s expectations, listen to their needs and wants, and respond accordingly. The companies, startups especially, that fail to do this are almost guaranteeing their downfall.  

1. Money Troubles

To no one’s surprise, money problems are a huge factor in the failure of a startup; however, they are not even close to the top of the list. Business is fundamentally a human endeavor—humans trying to connect to other humans. Achieving success in product development, technology, business models, and funding are the result of getting both your team and your customers right. So, ultimately, startup success comes down to people, both the people inside the organization and the people outside of it (customers). Once this important priority is nailed down, making money becomes second-nature. Earning money fails when the team fails; you can’t have one without the other.

Let these findings serve as a warning for aspiring entrepreneurs. Yes, the entrepreneur, “grind” lifestyle is what’s in now, and you may be eager to be self-sufficient, but there’s more to business than just proclaiming that you’re an entrepreneur online. People must be your priority, your values must be aligned, and you must have a sound business plan that takes everything into account. Your customers and your team drive your business and ultimately determine whether you’re here to stay in the business world or not. Ignore them at your own peril.

The pelvic floor is a very important and often overlooked part of a woman’s body. It houses and supports the bladder, bowels, rectum, and uterus, and experiencing discomfort in this area of your body can be frustrating to deal with. Not to mention, your pelvic floor is also deeply connected to the root chakra, and it’s where we, as women, tend to hold most of stress and anxiety.

The root chakra is the first of the chakras of matter, and it’s responsible for your feelings of safety and security on your earthly journey, so it’s no wonder that a blocked or imbalanced root chakra can cause issues of abandonment and stress. Bringing balance to your root chakra creates a solid foundation for the rest of the chakras above and will provide you with the physical, mental, and emotional stability you need to live a prosperous and fulfilled life.

My journey with pelvic floor therapy began after my OBGYN noticed some tightness in my pelvic floor during my gynecology appointment. After talking with me about the possible causes, from heavy lifting to straining or stress, she recommended I start pelvic floor therapy to address those minor issues before they became something more significant. She seemed confident in her recommendation and reassured me that I should begin to see results within two visits.

Pelvic floor therapy session is performed by a physical therapist who specializes in performing both internal and external pelvic examinations. At your pelvic floor therapy appointment, your physical therapist will use their hands to perform an external massage of your pelvic region, most likely near the vagina or rectum. When necessary, your therapist may recommend internal massages, but of course, they will only do what is most comfortable for you; it’s never a requirement. Pelvic floor therapy sessions are not as intense as they sound; the gentle massages will allow your tight muscles to slowly relax over time, which can help alleviate pelvic pain and instabilities, such as urinary incontinence, painful intercourse, and sexual dysfunction.

If you’re experiencing any discomfort or tightness in your pelvic area, please don’t suffer in silence. Make an appointment with your OBGYN and ask them about pelvic floor therapy; they may be able to refer you to a licensed physical therapist who would be glad to help you heal your root chakra and effectively tackle the imbalances you’re experiencing.

Have you done pelvic floor therapy? If so, what was your experience like?

For centuries, meditation has been a key tool in “quieting the mind,” finding inner peace, and relieving stress and anxiety. When people hear the word “mediation,” however, they often think of someone sitting cross-legged in silence with their mind completely free of any thoughts. While that may be the case for some meditators, that’s not what’s required of you at all. Meditation in its purest essence focuses on deep breathing and staying present. The practice, over time, will help you to stop obsessing over the past or the future but, rather, focus your energy and efforts on what can be done in the present moment.

It sounds simple, but this can prove to be a challenging transition for some; you don’t really realize how much you aren’t in the present moment until you’re put in an environment where you’re required to do so. With that being said, meditation doesn’t have to be tricky; in fact, it can be one of the easiest practices you instill into your daily routine. All you need is five or ten minutes a day, a quiet space, and your breath.

If you’re interested in discovering the benefits of daily meditation, here are 10 ways you can kick-start your practice with ease.

• Release all expectations.

It can be incredibly easy to get overwhelmed by the seemingly daunting task of “clearing your mind of all thoughts,” but you must remember that is not the point of meditation. Before you begin your practice, release any expectations of what you think your meditation session is supposed to look or feel like. Allow your thoughts to come and go without judgement and let your body completely relax.

• Get comfortable.

An important aspect of a successful meditation session is comfort. If you’re wearing tight clothing or are sitting in an uncomfortable position, you will not be able to focus as much on your breathing or relaxation. Make sure you’re as comfortable as possible before beginning so you won’t have to interrupt your practice by repositioning yourself or your clothes.

• Same Time, Same Place

To make meditation a habit, you must acclimate yourself to a new routine. Practicing your meditation at the same time and in the same place every time will ingrain the habit into your mind, allowing you to relax and get into the groove of your meditation quicker and easier.

• Be kind to yourself.

Along the same lines of releasing expectations, it’s also important to treat yourself with kindness during this process. Meditation is most likely something new for you, and it’s not fair to place enormous expectations or high standards on your shoulders. Like every new skill, meditation takes practice. Be patient with yourself and allow yourself to make mistakes; it’ll only deepen your practice and help you improve in the long run.

• Start small.

For most beginners, meditating for an hour or even thirty minutes is seemingly impossible. If sitting still and quietly is something you need to work on, that’s OK, and you’re not alone. Start small, with five or ten minute practices, and gradually work your way up to longer sessions. Even five or ten minutes of meditation each day can drastically improve your mental health and stress levels.

• Take note of your excuses/limiting beliefs.

If, after a few sessions, you find yourself making excuses for why you can’t practice or you’re having thoughts about how bad you are at meditating, take some time to reflect on why you may be thinking that way. Perhaps you’re holding onto too many unrealistic expectations of what your practice is supposed to look like, or maybe you’re not allowing yourself to simply be. There’s no right or wrong when it comes to meditating. Go with whatever helps to calm your mind and center your spirit.

• Get clear on your intentions.

Before you begin your meditation session each day, take a couple moments to get clear on your intentions. What do you want to get out of that day’s practice? What do you want to focus on the most? Understanding the “why” behind your daily practice will help you focus with more ease.

• Start with guided meditations.

If self-motivated meditations are a little too challenging for you, that’s completely normal. There are plenty of guided meditations online that will walk you through your breathing and visualizations to get you to that Zen and calm state. There are even some guided meditations with specific themes, like abundance manifesting, immune health, or improved sleep. Take some time to browse YouTube or Spotify to find a guided meditation that aligns with your goals or desires.

• Meditate with a friend.

Meditation doesn’t have to be a solo undertaking; you can absolutely take advantage of this quiet time with a friend, spouse, or roommate. Afterward, you can discuss what the session felt like for you and what you’d do differently to improve for next time.

• Stay consistent.

The best way to create a habit is to stay consistent. As stated before, meditation doesn’t have to be an hour-long session. A practice as simple as five or ten minutes can work wonders for your mental health and overall well-being. And once you start meditating consistently, it’ll become a staple in your daily routine!

Meditating has many benefits and is becoming less “taboo” than in years’ past. Take advantage of this extra time at home to develop and nurture a healthy meditation practice. Remember to start slow and allow yourself to be a beginner.

What does your meditation practice look like?

The concept of the “inner child” is foreign to many people—and unsurprisingly so. It’s a relatively new concept based on the archetype created by psychoanalyst Carl Jung. Contrary to what its name suggests, your inner child doesn’t refer to the part of your brain that thinks childish thoughts, but rather, it’s the accumulation of your unmet needs and suppressed emotions from childhood, as well as your childlike innocence, natural enthusiasm, and boundless creativity. These suppressed emotions and unmet needs are hidden deep within you; so deep you may not even be aware of some of them. But to put it briefly, your inner child refers to all of the built up traumas you’ve accumulated and ineffectively dealt with throughout your life.

Contrary to popular belief, you don’t simply stop being a child and magically turn into an adult once you reach a certain age; the child you once were is still buried deep inside of you, and those childlike tendencies and behaviors (temper tantrums, mood swings, irrational sense of abandonment) come out all the time, whether you realize it or not. All of your experiences—both bad and good—are within you and make up who you are, what you believe, and how you operate in this world.

For many of us, the things we learned as a child from our parents, schools, and society in general had a profound effect in shaping our current belief systems, both in regards to how we view ourselves and how we see the world around us. Being told things like, “Good girls don’t dress that way,” “Sex is bad,” “You need a man to be happy,” etc. may not seem like a big deal at face value, but these phrases, although well-intentioned, ultimately shape the way we perceive our bodies and our purpose on this earth, and they’ve caused us to hold in some of our wants, needs, and emotions for fear of rejection by those closest to us.

Connecting with your inner child allows you to bring your true challenges to light so you can finally start to address the root of your phobias, fears, insecurities, and self-sabotaging tendencies instead of simply treating the symptoms.

Here are a few signs it may be time for you to heal your inner child.

·  You feel there is something wrong with you in the deepest parts of yourself.

·  You experience anxiety when going out of your comfort zone.

·  You enjoy being in conflict with people around you.

·  You have a hard time letting go of things, emotions, or people.

·  You feel inadequate as a man or woman.

·  You constantly criticize yourself for your supposed inadequacy.

·  You have a hard time committing and trusting.

·  You have deep abandonment issues and often cling to toxic relationships.

So what does inner child work involve? Well, it involves getting intimate and vulnerable with yourself. It involves being honest about what your triggers are and what kinds of rules and standards were ingrained in you by your parents, the education system, and society to help you become a “functioning” adult. As mentioned, these boundaries and rules are often well-intentioned and can potentially be beneficial because growth cannot happen without some kind of moral restraint; however, in the case of your inner child, there are still some emotions—sadness, anger, resentment, abandonment—that have resulted from feeling rejected in some way.

Connecting with your inner child is by no means an easy task. It requires deep internal reflection, and it may even require the guidance of a coach, therapist, or energy worker to facilitate digging deep, as it’s typically not something we’re accustomed to doing. Regardless, it’s an important step in becoming a more peaceful, well-connected version of yourself, and it’s absolutely possible to start diving into it on your own.

Here are some ways you can begin to connect with your inner child:

·  Journal from the voice of your inner child.

·  Talk to your inner child and reassure that their needs and emotions are valued.

·  Meditate to get in touch with those deep, subconscious thoughts/traumas you’ve been avoiding.

·  Allow yourself to play carefree and do the things you used to love doing as a child.

·  Talk with a therapist either in the voice of your inner child or about the emotions your inner child is holding onto.

·  Learn to re-parent yourself by nurturing and taking care of your mind, body, and spirit (cook yourself healthy meals, drink more water, set boundaries, take a healing bath).

This may all sound odd, but healing your inner child is one of the most important things you can do to mend your mental, emotional, and spiritual wounds. There are true, powerful benefits of getting in tune with your inner child, including:

·  Releasing the feeling of emotional numbness you may have felt for years

·  Gaining or regaining your personal power and the ability to set clear boundaries

·  Learning how to take better care of yourself mentally, emotionally, and spiritually

·  Embracing self-compassion and liking yourself more regardless of your flaws

·  Being able to enjoy life and have fun

·  Gaining self-confidence in all aspects

Although inner child work is challenging and requires brutal honesty on your part, you’ll have a renewed sense of self-belief and self-worth once you’re able to truly tap in and address the parts of yourself you’ve hidden for so long. Inner child work has the ability to help you tackle seemingly impossible psychological issues, like depression, anxiety, passive aggression, low self-esteem, anger or abandonment issues, emotional numbness, self-sabotage, and many more.

You deserve to feel light and free; you deserve to feel the ebbs and flows of all your emotions, and you deserve to love yourself totally and completely. Give your inner child the love he or she deserves!

What’s a self-love affirmation you connect with on a deep level?