Guilt Free Self Care: 5 Minute Tools To Boost Energy And Reduce Stress Instantly | Ep 60

Life can feel like a whirlwind, can’t it? Between work, family, and everything in between, it’s no wonder you’re feeling drained. But what if there was a way to hit pause, calm the chaos, and ground yourself — all in just 5 minutes? That’s exactly what the 5-Minute Sit Spot Journey is here for. 🌿✨ This isn’t just another task for your to-do list. It’s your chance to step out of the overwhelm and into clarity, calm, and connection. No complicated tools. No extra time. Just you, a quiet moment, and the power to reset. Imagine a moment where you stop spiraling and feel centered again. Imagine feeling in control of your day instead of your day controlling you. This is your solution. You'll learn: Why calm feels uncomfortable: the science behind your brain’s need for chaos. How your brain’s “certainty bias” keeps you in familiar stress patterns. The role of the amygdala as your overzealous internal security guard—and how to quiet it. How to retrain your brain to see calm as safe using neuroplasticity. What the 5-Minute Sit Spot Journey is and how it can transform your daily life. RESOURCES: Be part of the 5-Minute Sit Spot Journey by joining The Beehive: https://beehive.drmelissasonners.com/offers/kmqH4vkR/checkout  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me.  Thank you! Follow Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok

Have you ever wondered how the power of intention can transform not just your life, but the world around you? In our most recent Book Nook meet-up, I had the absolute honor of sitting down with Lynne McTaggart, internationally bestselling author, journalist, and one of the most pioneering voices at the intersection of science and spirituality. Lynne’s groundbreaking work explores the profound impact of group intention and its ability to heal, connect, and shift the way we understand human potential. Our conversation dove into: The science behind intention: Why our thoughts are more powerful than we’ve been led to believe. The incredible findings from Lynne’s 41 Intention Experiments—with 37 showing measurable, significant results (better than most pharmaceuticals!). How small groups—like Lynne’s famous “Power of 8”—can amplify healing, success, and connection in ways you wouldn’t think possible. Why altruism isn’t just good for others—it’s scientifically proven to heal and energize us, too. Lynne’s insights are transformative, and the stories she shares will give you chills: from reversing chronic illnesses and financial breakthroughs to witnessing people stand up from wheelchairs after just 10 minutes of group intention. RESOURCES: The Power of 8 by Lynne McTaggart: https://amzn.to/3Ccqtq4  Join my book club: https://www.drmelissasonners.com/book-nook  Explore Lynne’s Power of Intention Masterclass starting February 22nd, 2025: https://lynnemctaggart.com/courses/intention-masterclass/the-power-of-eight-intention-masterclass-2025/  Watch Lynne’s free documentary, The Power of Intention, and join her global peace experiment on February 1st, 2025: https://lynnemctaggart.com/intention-experiments/the-intention-experiment/  If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/66 

What if reconnecting with yourself was simpler than you thought? In this episode, we’re revisiting one of our earlier Book Nook meet-ups—our cozy and reflective book club where we read books that delve into the themes of creativity, self-discovery, and aligning with what truly matters. Together with Dr. Mindy Pelz, we explored powerful ways to reset and recharge, from harnessing the science of fasting to embracing creativity as a tool for emotional and physical health. Whether you’re looking for small, actionable steps or a fresh perspective, this conversation offers something for everyone navigating a busy, demanding life. If you’ve been curious about the Book Nook, this is your chance to peek inside one of our most inspiring sessions. The art of clearing space: Why fasting isn’t just about food, but about creating room for your body and mind to thrive. How creativity heals: Practices like journaling and intentional play can help you reconnect with yourself and find clarity. Simple, meaningful shifts: Small changes—like syncing with natural rhythms—can lead to big transformations in how you feel. The power of community: How sharing ideas and holding space for growth can amplify your personal journey. Tune in and take a moment to reconnect with yourself.  RESOURCES: Join Dr. Mindy’s Reset Academy: https://resetacademy.drmindypelz.com/  Fast Like a Girl by Dr. Mindy Pelz: https://amzn.to/3UP8vk1  Eat Like a Girl by Dr. Mindy Pelz: https://amzn.to/3Zx3H5h   Join my FREE book club for women: https://www.drmelissasonners.com/book-nook   If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/65 

For practical tips on using light to improve your family’s health that can help regulate sleep patterns, boost immunity, and reduce the chances of getting sick this season, check out my blog! https://bit.ly/4eMlDxk  Check out my red light guide for my favorite products: https://www.drmelissasonners.com/red-light-guide  Have you ever felt like life’s chaos is running you into the ground, leaving you overwhelmed, burnt out, and disconnected? In this episode which is also a recording of my exclusive community meet-up, we’re going into the power of brain health, resilience, and simple recovery tools with Dr. Patrick Porter, author of Thrive in Overdrive. Together, we explore how stress impacts our brain and body, and the small, intentional shifts we can make to feel calmer, clearer, and more energized. This isn’t about perfection or adding more to your plate—it’s about practical strategies you can implement today to thrive in the middle of your busy life. You’ll learn: Stress is inevitable—but recovery is key: Learn why regulating your nervous system helps you recharge and handle life’s challenges with more ease. Small tools make a big difference: Techniques like box breathing, grounding, and resetting your patterns can transform your day. Sleep is non-negotiable: Discover why deep sleep is essential for brain and body repair, and how to optimize it without relying on pills. Boundaries matter: How saying no and prioritizing your time can help you reclaim your power and avoid burnout. Embrace brain entrainment: Tools like Brain Tap can support neuroplasticity and make rewiring old patterns easier than ever. RESOURCES: Brain Tap: https://bit.ly/4cGz1Su  Thrive in Overdrive by Dr. Patrick Porter: https://amzn.to/4eWA9Dq  Join Best Friends Book Nook: https://www.drmelissasonners.com/book-nook  Take the next step with the Beehive Membership for exclusive perks like live podcast access: https://www.drmelissasonners.com/community  If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/64

►► Head over here for my holiday gift guide: https://www.drmelissasonners.com/holiday-gift-guide  Have you ever felt like no matter what you try, your energy, mood, or health just isn’t improving? In this episode we’re tackling metabolic health from a whole new angle. I’m joined by Danielle Hamilton, a functional nutritional practitioner, to explore how light, circadian rhythms, and small, manageable lifestyle changes can make a huge impact.  Forget quick fixes or fad diets—this is all about simple, practical shifts that align with your body’s natural rhythms.  Whether you’re dealing with stubborn health challenges or just looking to feel more balanced, this conversation is packed with insights you can start using today. You’ll learn: Metabolic health affects everything: From your energy levels to your hormones, it's more than just about weight. Morning light is a game-changer: Starting your day with sunlight helps set the tone for better energy, focus, and sleep. Limit blue light at night: Reducing artificial light after sunset supports your body’s natural repair and melatonin production. Timing your meals matters: Eating earlier in the day aligns with your natural rhythm and helps reduce stress on your system. Start small: These changes don’t have to be overwhelming—small adjustments can lead to big results over time. Resources: ▶︎ Danielle’s Blood Sugar Mastery program: https://www.daniellehamiltonhealth.com/bloodsugarmastery  ▶︎ Danielle’s podcast (Light Up Your Metabolism): https://open.spotify.com/show/1XJOcyRSDnhy9s6J25grfR  ▶︎ Glow Light by Sauna Space: https://sauna.space/inspired  ▶︎ PEMF Mat: https://tidd.ly/4dMg2pZ  ▶︎ Travel size PEMF Mat: https://tidd.ly/48opoXX  ▶︎ Red light bulbs: https://amzn.to/3Q9CZLc  ▶︎ Amber book light: https://amzn.to/3SXa3Gx  ▶︎ Red light pen: https://amzn.to/3U9d3ks  ▶︎ Sleep aid red night light: https://amzn.to/3UlPqp8  **************** If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/63

Do you ever feel like you're holding on too tightly, trying to control every outcome? What if letting go could actually bring you closer to the life you want? This week, we’re releasing a special episode! Join me and the Book Nook community as we dive into The Surrender Experiment by Michael Singer. Along with my dear friend Laurie Gentempo, I share reflections from our visit to Singer’s Temple of the Universe, an incredibly grounding experience that brought his teachings to life in unexpected ways. In this episode, we discuss: What it means to truly surrender and how to bring this practice into daily life Releasing attachment to outcomes and embracing an authentic connection to ourselves Real-life strategies to handle stress, overwhelm, and those moments we feel disconnected Rethinking self-care: Building a "connection kit" that supports us in life’s challenging moments How community plays a key role in helping us grow, stay grounded, and create lasting change Whether you’re a longtime fan of Michael Singer or new to his work, this episode will inspire you to explore how surrendering control can make room for a more fulfilling, peaceful life. RESOURCES: ▶︎ The Surrender Experiment by Michael Singer: https://amzn.to/3MIE1eJ  ▶︎ For practical tips on using light to improve your family’s health that can help regulate sleep patterns, boost immunity, and reduce the chances of getting sick this season, check out my blog! https://beinspiredmama.com/blogs  **************** If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/0

►► Join my FREE Book Club and change your life! Head over to https://beinspiredmama.com/booknook Feeling like your self-care routine has turned into just another task on your to-do list? In this episode, we get into a completely new approach to self-care that goes beyond massages and appointments. We’ll be shifting instead towards a way of moving through your day that leaves you feeling energized, satisfied, and connected. What You’ll Learn: Redefining Self-Care: Discover why the traditional self-care model no longer serves us and how a fresh approach can help you reconnect with yourself without adding to your list of tasks. The Power of Pausing: Learn how making mindful decisions at everyday "forks in the road" can help you feel calm and empowered. Creating Alignment in Your Day: Explore tools for finding joy, peace, and presence even in a busy schedule, and how these small shifts can transform your relationships and energy levels. Building a Supportive Community: Hear about the importance of surrounding yourself with like-minded women for accountability, encouragement, and support in your journey toward a more balanced life. Through real-life insights and practical exercises, you'll uncover how to consciously make choices that honor what you truly want and need, all while keeping life simple and meaningful. RESOURCES: ▶︎ Magical Mornings Challenge: https://beinspiredmama.com/mornings/ ▶︎ Blue Zones Study: https://www.ncbi.nlm.nih.gov/books/NBK298903/ ▶︎ Blue Zone Book: https://amzn.to/4e4VA3V ▶︎ Book Club: https://beinspiredmama.com/booknook/ ▶︎ For practical tips on using light to improve your family’s health that can help regulate sleep patterns, boost immunity, and reduce the chances of getting sick this season, check out my blog! https://beinspiredmama.com/blogs **************** If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/61

▶︎▶︎ Join my FREE book club and find your tribe! https://beinspiredmama.com/booknook Do you ever wake up feeling like you’re already playing catch-up, with your mind racing through all the things you need to do before you’ve even had a moment to yourself? If mornings feel overwhelming and you're craving more calm and control in your day, this episode is for you! In just five minutes, you can make simple yet powerful shifts that will help you start your day feeling more centered and focused, no matter how busy your schedule is. In this episode, you’ll learn: How to rewire your brain for clarity and calm, setting the tone for your day with intention rather than stress. A journaling technique that clears mental clutter, leaving you feeling grounded and ready to tackle your goals. The power of reading for inspiration, and how five minutes with the right book can shift your mindset and mood. Bonus tip: How adjusting your light environment can amplify these practices, keeping your mind and body in sync for better focus and relaxation. These easy, quick tools are designed to fit into any routine, helping you transform your mornings and take back control of your day. Ready to stop reacting and start living more intentionally? Tune in to learn how! RESOURCES: ▶︎ Journal: https://beinspiredmama.com/journal ▶︎ Amazon red light bulbs: https://amzn.to/3Q9CZLc  ▶︎ Amber Book light: https://amzn.to/3SXa3Gx  ▶︎ Red light pens: https://amzn.to/3U9d3ks  ▶︎ Sauna Space Glow light: https://sauna.space/inspired  ▶︎ For practical tips on using light to improve your family’s health that can help regulate sleep patterns, boost immunity, and reduce the chances of getting sick this season, check out my blog! https://beinspiredmama.com/blogs  **************** If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/60

▶︎▶︎ Get my FREE 5-day Magical Morning Challenge and transform how you start your day: https://beinspiredmama.com/mornings Are you and your family feeling drained with the never-ending hustle of early mornings, homework, and seasonal sickness? In this episode, we delve into a simple, science-backed solution to improve your family’s sleep, mood, and immunity—using the power of red light! We explore how modern life disrupts our natural circadian rhythm with constant artificial light and how a few small lighting changes can drastically impact your family’s overall well-being. By embracing red light in your home, you can help your kids wind down easier, sleep better, and stay healthier throughout the season. What You’ll Learn in This Episode: ▶︎ Circadian Rhythm Explained: Understand how our natural sleep-wake cycle works and why it’s so important for health. ▶︎ The Impact of Artificial Light: Learn how blue light from screens and bright indoor lighting can affect sleep, immune function, and mood—especially in kids. ▶︎ Red Light Therapy: Discover how red light can mimic natural sunrise and sunset, helping to reset your body’s clock, improve sleep, and boost immunity. ▶︎ Practical Tips for Your Home: Get easy, affordable lighting tips and tools to transform your family's mornings and evenings for a calmer, healthier life. If you're ready to feel more rested and resilient this season, tune in to discover how small changes can make a big difference! STUDY:  “Light at night disrupts biological clocks, calendars, and immune function”: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8564795/  RESOURCES: ▶︎ Red Light Bulbs: https://amzn.to/3Q9CZLc  ▶︎ Amber Book Light: https://amzn.to/3SXa3Gx  ▶︎ Sauna Space Glow Infrared Therapy Light: https://sauna.space/inspired (use my code INSPIRED for 10% off at checkout!) ▶︎ For practical tips on using light to improve your family’s health that can help regulate sleep patterns, boost immunity, and reduce the chances of getting sick this season, check out my blog! https://beinspiredmama.com/blogs **************** If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/59

▶︎▶︎ Join The Best Friends Book Club and find your tribe! Head over here to sign up: https://beinspiredmama.com/booknook/  Feeling like it’s hard to find your village of like-minded women amidst your busy life? I’ve got just the thing for you! Welcome to The Best Friends Book Nook, where we come together once a month to dive into books that aren’t just good reads, but serve as tools for personal growth, empowerment, and transformation. Imagine swapping a few minutes of mindless scrolling for cozy moments with a book that speaks to your soul, alongside a supportive community of fierce women who, like you, are on a journey to level up their lives. We don’t just read—we take those life-changing concepts and figure out how to apply them to our real lives. In this special episode, we’re taking you behind the scenes of one of our live Best Friends Book Nook meetups! As part of our private community, attendees not only participate in the live podcast recording but also get exclusive access to stay on afterward and ask their questions directly to the expert. We explore the power of community, the importance of surrounding yourself with the right people, and how small, meaningful practices can help you live a more grounded and fulfilling life. What You’ll Learn from This Episode:  The Power of Rituals: Discover simple daily habits that can reduce stress and bring calm to your busy life. Building the Right Community: Learn why curating a supportive, uplifting tribe is essential for your growth and wellbeing. Morning Pages & Artist Dates: Get insights on how these two practices from The Artist’s Way can help you connect with yourself and spark creativity. Living with Purpose: Explore findings from the Blue Zones study on how a sense of purpose and meaningful connections contribute to a long, joyful & vibrant life.   RESOURCES: ▶︎ The Connection Code: https://beinspiredmama.com/connection/  ▶︎ Blue Zones Study: https://www.ncbi.nlm.nih.gov/books/NBK298903/   ▶︎ Insight Timer App: https://insighttimer.com/  ▶︎ Episode 53 about cycle syncing: https://beinspiredmama.com/53 Recommended Joe Dispenza videos: ▶︎ 2 Steps to Stop the Familiar Past From Becoming the Predictable Future  ▶︎ Become Familiar With Yourself (Create Your State Of Wholeness) ▶︎ Do THIS For 7 Days & Watch Your Life Change **************** If you’re not getting my emails, make sure you head over here and sign up! I’ll share goodies you can’t get anywhere else, so you’re missing out if you’re not on the list!  If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ Website Episode webpage: https://beinspiredmama.com/58