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meditations and mantrasBooks Home & Garden Mind

and Breathe… meditations and mantras… a Book Review

and Breathe… Meditations and Mantras for Greater Calm, Balance, and Joy

This is a book you need to add to your collection, especially if you’re new to meditation practicing mindfulness! This book is filled with meditations and mantras to help guide you along on your mindfulness journey.

and breathe… Meditations and Mantras for Greater Calm, Balance, and Joy

And Breathe...: Daily Meditations And Mantras For Greater Calm, Balance, And Joy

I picked this little book up at Indigo a while back and just opened the pages (honestly, I have so many books and keep buying more lol) so it takes a while to get to my new ones!

Why practice mindfulness?

If for nothing else, to become more aware of your surroundings, your actions, your feelings and how they impact your day.

According to the Oxford Languages mindfulness by definition can be;

  1. the quality or state of being conscious or aware of something. “their mindfulness of the wider cinematic tradition”
  2. a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

When you start practicing mindfulness (or as I like to refer it to as awareness), you really do start to open up, wake up and live with purpose.

It’s a tough word to explain and a tough subject to grasp with the how’s and the why’s of it all. That’s where books come in handy, to help guide us. And this little book, I highly recommend.

How do Meditations and Mantras Work?

We all need guidance every now and then. Meditation teaches us to listen, to calm the mind & body. Mantras offer us reminders of what to tell ourselves. Often, we just need to stop and take a breath.


About the Book

“I Accept”

Chapter; Support

The colorful pages are packed with mantras, meditation tips & tricks surrounded in soft colors and I absolutely love the easy to read layout.

It’s not your standard self-help book. This is a tiny book packed with legit mindfulness tips and the most simple & beautiful mantras that inspire!

This book will guide you with tip for your meditation practices and how exactly to practice mindfulness. You learn about self acceptance, forgiveness, awareness, self-care, how to listen to your body and so much more.

Most importantly, with each lesson you learn the WHY behind them and the HOW it all works!

“I can make any moment a mindful moment”

Chapter; Sustain

About the Author

According to the book, Sarah Rudell Beach is a mindfulness practitioner and educator with over 10 years experience, and 17 years of experience as a high school teacher. Her accolades are plenty and she is now on my personal favorite authors list 😉

And Breathe...: Daily Meditations And Mantras For Greater Calm, Balance, And Joy

This little pocket book is a must have and one that is super easy to keep in your book bag for when you’re on the go!

Thank you.

I am grateful to you. With hope you’ve enjoyed this post, please be sure to check my other posts as well. And remember to check out my PARTNERS SHOP as without them, this blog wouldn’t exist. Every time you support them through the links in this blog, you support me as well, for this I truly thank you. Lastly, be sure to sign up for my newsletter to get a weekly mantra and more!

Have a wonderful day!!

Take a break from the ScreenInspiration Lifestyle Yoga

Step Away from the Screen; signs you need a break

I had a dream last night sparking this post. A dream where I was sitting in front of my laptop (as I often do) and then BAM, out of nowhere a big shock ran through my system actually waking me up! This is the inspiration for writing a post about when to take a break from the screen.

I’m taking my dream last night as a sign that it’s time for a screen break. So today, after I post this, I am going to bake some cookies!

This post is of personal opinion, not facts. And this doesn’t mean I’m knocking screen time because I, like everyone else, love social media & my screen time! If fact, I am grateful for social media and the land of Google, it has allowed me to follow my dreams as a blogger and work from home. Not only that, it allows us to connect and stay connected with those we love!

Again, this is not a post knocking screen time, it’s just that sometimes, we need to step away or put the phone down & take a break from the screen.

So how do you know it’s time for a screen break?

This is my personal list of reasons to take a break from the screen.
Take a break from the screen

You are feeling down.

Social Media likes to make us think we are feeling great! Every like button hit on a post makes you feel good (endorphins). And when those likes become fewer and fewer your immediate reaction becomes, “People don’t like me anymore” or “they don’t think I’m interesting enough”, and those thoughts bring you down. Sound familiar? If so, take a break. People love you and you don’t need to prove it to yourself. They loved you before your life became public on social media, and they will continue to do so.

You’re agitated when screen time gets interrupted.

Sound the alarm!! If you get agitated when someone interrupts your screen time, you seriously need to step away from the screen and take a break! Honestly, life is more important than the screen, so whatever it is that’s bugging your screen time, pay attention to it. And if you’re using the screen time as an escape, then go hide in the bathroom or in a closet for a few minutes. That, OR this kind of escape means you REALLY need to put the screen away more (insert lol here) and get outside.

Your eyes go all fuzzy.

Two words… BLUE LIGHT. It’s terrible for your eyes! Go ahead, Google it. In fact, they have supplements out there to protect your eyes from screen time! We get blue light from everywhere, there’s no escape. Phones, TV’s Laptops, Computers, that blue light is all around us. So, if you need to use the screen for business (like I do) then consider taking a supplement to help protect your eyes and take more breaks especially if your eyes start to get fuzzy or sore.

Your thumbs and/or hands hurt.

That pain you feel through your thumb to your wrist, that’s from holding onto the phone!! Put it down, do some hand stretches. Move thumbs and your wrists in a circular motion clockwise then counterclockwise. Simple & effective!

Your body hurts.

That’s from sitting & looking down people. Think UP. Sit up, get up and look up! Poor posture and can lead to physical side effects like headaches, neck aches, backaches and more. Sitting crumples up your mid section not allowing the organs to stretch and move the way they have to not to mention your joints getting stiff form the lack of movement. Get up once in a while and stretch, go for a walk, do some squats or hit the mat.

You look at the clock and suddenly an hour has gone by!

Oh yes, you know what I’m talking about. I personally do this lots, especially on TikTok! OH and Instagram reels!! Those dog videos though, and those workout videos, impressive! All kidding aside, it’s super easy to get lost in the screen and poof, an hour or 2 goes by and you haven’t moved. I now limit my reels time to night time when we sit in front of the tube (my morning coffee gets accompanied by a book, not the screen). Watch the clock and remember to look up (insert winky face emoji here).

In Summary

Screen time should be fun, not addictive. So if you’re feeling like it’s running your life, please take a break. It’ll do you good both mentally and physically. And YES, this is hard. I recently did a 3 or 4 day stint without posting on Social Media, BUT I did scroll so it wasn’t a true break. THIS is how much we love our screens, even when we “take a break” the urge is there to check that little notification on the phone.

I’m not saying screen time is a bad thing, only is if it’s affecting your mental or physical well being. Become aware of how screen time might be affecting you. And, if your body is asking you to take a break, listen. This could mean a simple half day break, stretching that hand, or taking more mini breaks throughout the day if you use screens for work. I totally get it, screen time has become a part of us, just remember to look up once in a while and take life in.

The way I really take a break is in short stints. I go outside without my phone for a little while. Connect with nature, play with the pup and roam with the Alpacas. Although a phone is a sense of security, take it with you outside if you need to, just don’t check it.

And remember…


Just Breathe a Mindful Minute

Take a #MindfulMinute with me

Close your eyes, take a deep breath. Inhale, exhale. Return to normal breath. Inhale, exhale. Inhale all the good things, exhale what no longer serves you. Do this for a few cycles.

When you’re ready. Open your eyes and continue on with your day.

I am grateful

Thank you.

I am grateful to you. With hope you’ve enjoyed this post, please be sure to check my other posts as well. And remember to check out my PARTNERS SHOP as without them, this blog wouldn’t exist. Every time you support them through the links in this blog, you support me as well, for this I truly thank you. Lastly, be sure to sign up for my newsletter to get a weekly mantra and more!

Have a wonderful day!!

Baukje Strawson book Store link
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Self-CareBeauty Home Lifestyle Mind

7 Simple Ideas for your Self-Care Routine

The term Self-Care has taken off this past year. Self-Care while always been essential, it is now even more essential than ever before! Taking care of yourself is important, and doing so will certainly help your mental and physical well being.

What exactly is self-care and what can you do to amp up your self-care routine? An act of self care or a self-care routine can include something as simple as enjoying a cup of tea, a long shower, getting dressed into something other than sweatpants (#athomelife), or sitting down with a People magazine (you know you want to!).


Self-care is the action of taking care for oneself. Pretty straight forward right? So why then, is it hard to do? For one, we tend to feel guilty if we aren’t doing something else or looking after someone else.

Have you ever stopped to think about the fact that if you don’t take care of you, how on earth are you supposed to take care of others? Self-care isn’t selfish, it’s necessary. And it doesn’t need to be an hour long bath, it can be many other things in small or larger amounts of time. Read on for 6 simple ideas you can include into your self-care routine.

self-care isn't selfish

1. Meditation

10 minutes. That’s all you need for an effective meditation. Start with one minute and work your way from there. Click here to read a past blog post on how to start! The key is to release your thoughts and let go. Take a full breath in taking in the good and breathe out releasing what no longer serves you. Surround your body with positive energy and simply take a time-out!

2. Journaling

Journaling is also effective! Getting our thoughts, feelings, rants, gratitude, poems, affirmations, lists (or whatever it is you need to get out) onto paper is absolutely freeing and cleansing! Give it a try, grab a scribbler, notepad or buy yourself a fun journal for motivation to get you started. There’s no right or wrong to journaling AND no one has to read it.


3. Get in a workout

Roll out the mat! Spend 10 or even 20 minutes on the yoga mat.

Don’t have a Yoga Mat? Do some squats, lunges, burpees, jumping jacks, get that heart pumping! Exercise releases endorphins making you feel oh so good.

The best workout is to simply get outside! Bundle up if it’s cold and go for a walk around the block. BONUS, spending time outdoors in nature can double as meditation (a 2 for 1 self-care deal).

4. Spa Time at Home

The most popular form of self-care is some Spa time.

Try a solo bubble bath full of Epsom salts & a few drops of lavender essential oil, or trade that for 10 minutes under a warm shower.

Spa day! At-home Spa Days have become popular. Try a facial mask, doing your nails (with a new nail color is always fun) or even a full pedicure. Give yourself some love, all the pampering is good for the soul.

My personal go-to is enjoying a marine mud mask and doing my nails at the same time, have some fun with it!

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5. Cook a healthy meal

Good food makes you feel good. Yes, it takes a bit of time and maybe a trip to the grocery store, but your body will thank you for it! Don’t know what to make? Head over to the land of Google, it is full of wonderful recipes. OR invest in a Cook book (yes, people still use cook books).

6. Read a book

Drop the screen time and grab a good book with your morning coffee or read a few pages before turning in for the night. Getting lost in a good book is like going on vacation without leaving your home. You can turn to a book to learn something new, for some personal development or simply get lost in a good novel.

A good book and a lit candle is a great from of self-care.

7. Light a Candle

Lastly, simply lighting a candle is a very soothing form of self-care. Light a candle and have a sit down to enjoy it for a minute or 2. The candle’s aroma & ambient lighting create a sense of calm. A lit candle during your meditation or bubble bath is a wonderful addition and deepens the sense of relaxation.

Taking care of you is essential.

Self-care is necessary, and it doesn’t have to take a big chink out of your day. I hope you’ve enjoyed these ideas to add to or get started with your self-care routine! Be sure to check out our other blog posts and sign up for our newsletter in the form below. Thank you so much for the support.

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Self-Care routine can include a relaxing  bath.
Meditation a simple way to get startedInspiration Lifestyle Mind Yoga

A Simple way to add Meditation to the New Year

Happy New Year! 2020 was a wonderful year (yes, you read that right!) I chose the word wonderful as 2020 taught us so much. It taught us to slow down, let go, accept the unacceptable and we learned to love more deeply. With that said, let’s chat about meditation and how you can incorporate it into 2021! Bonus, adding meditation to a daily routine isn’t difficult.

I firmly believe that it is time to connect with ourselves on a deeper level, to grow and learn beyond what we think we are capable of, to strengthen our mind, to balance our bodies and connect with our soul & spirit. And to do all of this, adding meditation is a good start.

Meditation does not need to be complicated. At all. You don’t need to memorize anything, and you certainly cannot do it wrong. All you are doing is clearing your mind and body of any negative thoughts, patterns, emotions and connecting with your true self. And to do this, you just simply need to sit down for a hot minute.

Here is an image you can save to get you started and then continue reading about this simple way to meditate and why meditation is good for the mind, the body and the soul.

A simple way to add meditation to your daily routine

A Simple Way to Meditate

Step1. Sit Down.

There, you are halfway there! Seriously, all it takes is a minute or 2, you work your way towards the deeper and longer sessions, don’t expect to do that right away, if at all!

To get started, get comfy!

This means sitting on the couch with a blanket. You don’t need to be all rigid and uncomfortable as this won’t help you get started, just be mindful to keep your spine straight.

Sitting cross legged is an option and there are actually reasons behind sitting in the “pose” you see all over the land of Google, for now let’s just sit with a straight back. Some people simply cannot sit cross legged, so don’t worry about it. You can choose to sit on a chair, or on the floor on a cushion or on the couch. However you sit, keep in mind to keep a straight spine.

If you can sit cross legged, do so with your hands resting on your knees. Palms up to receive energy and palms down to send the energy through your body. Personally, I sit with palms down on my knees as I also incorporate reiki energies and self healing (a topic for another day).

Play music if you wish, be careful as to what kind of music as it really does matter. Sometimes, silence is best.

Settle In

Our minds tend to wander the second we sit down or even think about meditation. The grocery list gets made, the to-do list gets longer, etc. And all of that is perfectly fine! When you get settled in and the thoughts begin to wonder, acknowledge them and let them go. Yes, it sounds easy but this is sometimes the most difficult thing to do. If it helps, paint a picture in your mind, maybe of a tree. Picture the tree when the thoughts come in. Eventually, you will learn to simply let the thoughts go and connect to the silence.


Breathe normally. And by this, I mean breathe at a normal pace like you would any other time. If you can, breathe in through the nose and out through the mouth. Try it now… in through the nose and out through the mouth. The purpose is to focus on the breath, as putting focus on the breath is what carries you into the relaxation of state of meditation.

Become Aware

With every breath, sink a little deeper into relax mode. Breathe in the good, breathe out what no longer serves you. Feel your lungs filling with joy and feel the release of the outward breath. Feel you mind expanding and feel your body get lighter as you release the things you no longer need. When the to-do list pops back up (because it will) breathe in, and breathe out. You’ll get to all of the things to-do later.

Enjoy the moment

If 2020 taught us anything, it is to enjoy the moment. So, allow yourself this minute or 2 to connect with yourself, with your soul and with your true purpose. Allow your mind to clear, allow your body to be balanced and feel lighter, allow your spirit to soar and allow your soul to find purpose. These are all wonderful things that a simply minute of stopping the noise can bring you.

A simple meditation is all you need

There is tons of information out there in regards to the benefits of meditation, and this isn’t the article to get into the science. This is the blog post to keep it simple for you. All you need to know for now is this, with daily meditation you start to feel better.

  • You feel more grounded.
  • Your body starts to feel balanced.
  • You’re able to feel focused.
  • You feel more optimistic.
  • You feel more organized.
  • Your energy levels increase.
  • You feel a sense of calm.
  • Your life beings to feel less stress.
  • You start to feel more like you.

By adding a 1 or 2 minute meditation into your daily routine, your mind body, soul and spirit will benefit greatly. Do a simple meditation in the morning while having your morning coffee. Do it at night before you start watching TV. Grab the family and sit down together in mediation. Have fun with it and find out what works for you.

Reading Recommendations

If you are just starting out, may I recommend to you the following books from Chapters Indigo?

For ADULTS (you know I had to throw this one in there!)

Meditation For Dummies, with Audio CD


Just Breathe: Meditation, Mindfulness, Movement, And More


Meditations And Affirmations: 64 Cards To Awaken Your Spirit

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Thank you.

Thank you for reading this post! Be sure to see past posts that may interest you on a variety of topics. If you have an idea, comment or words of wisdom be sure to leave a comment and, if you wish, sign up for our weekly newsletter. Sending much Love & Light your way.


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