​As the vibrant colors grace the landscape, the earth gently whispers that autumn has arrived. Besides being a season of awe-inspiring beauty, autumn also symbolizes the harvest time of the year. Beyond this significance, autumn conveys a profound message of personal growth, urging us to recognize our continued development and expansion of our mind, body, and spirit. So, let's immerse ourselves in the essence of this magical season and embark on a journey of self-reflection and gratitude.
 
The Harvest of Mind
Autumn's essence invites us to acknowledge the harvest of our mind—the culmination of knowledge, experiences, and wisdom we have acquired. In this season of introspection, we can reflect upon the lessons we have learned and the growth we have experienced. Autumn encourages us to embrace our inner harvest and seek avenues for further nourishing our minds.
 
The Harvest of Body
Autumn's arrival softly reminds us to attune to our physical being and recognize the harvest of our body. Just as the trees shed their leaves, shedding what no longer serves us becomes an act of gentle liberation. Let us reflect on the habits we have cultivated and our dedication to wellness and self-care. The autumn breeze encourages us to adopt choices that are in alignment of who we want to be, to acknowledge our bodily achievements, and to be grateful for the ability to grow, adapt, and rejuvenate.
 
The Harvest of Spirit
Autumn brings the opportunity to honor the harvest of our spirit, aligning it with the ripeness of the season. As nature prepares for a period of rest, we can also journey inward and examine our emotional and spiritual growth. Perhaps we have developed mindfulness practices, deepened our relationships, or discovered new ways to nurture our souls. Autumn offers us a moment to connect with our inner selves, to foster gratitude for our spiritual evolution, and to set intentions for further expansion.
 
Embracing Expansion and Gratitude
Just as farmers cherish and celebrate their bountiful harvest, autumn calls upon us to acknowledge, embrace, and express gratitude for our personal growth and expansion. Take time to appreciate your accomplishments, whether small or grand, and revel in the process that led you to this point. Autumn is a season of transition, reminding us to honor the journey we have embarked upon and the resilience we have displayed along the way.
 
As autumn envelops us in its kaleidoscope of colors, let us not only appreciate its scenic beauty but also recognize its symbolism of growth, expansion and transformation. This season invites us to embark on a journey of self-reflection and gratitude, celebrating our emotional, physical, and spiritual harvest. Just as nature evolves and prepares for its rest, let us embrace the transformative power of autumn as it awakens us to our own growth, nurtures our spirits, and encourages us to continue cultivating a bountiful existence.
Xox Genia

​As sentient beings, emotions define a significant part of our human experience. They offer us a window into our innermost thoughts and feelings, enabling us to navigate the world and connect with others on a profoundly human level. However, in recent years, there has been a growing tendency to view emotions as problems to be solved or conditions to be medicated. I’m feeling compelled to challenge this narrative and emphasize why emotions are essential aspects of our lives that deserve understanding, acceptance, and celebration.
 
1. Emotions are Indicators of Our Inner Experience:
 
Emotions provide valuable insights into our inner selves and can act as guiding signals in our day-to-day lives. When we experience joy, sadness, fear, or anger, it is an indication that something significant is happening within us. Often, emotions arise in response to external stimuli or internal thoughts, signifying that our mind and body are synchronized. Instead of dismissing or suppressing these emotions, we should actively engage with them, seeking to understand their underlying causes and messages.
 
2. Emotions are Tools for Connection:
 
Emotions are fundamental to the way we connect with one another. They serve as a bridge between our internal experiences and the external world, allowing us to form deep, meaningful connections with others. When we share our emotions with loved ones – whether it's happiness, sorrow, or something in between – we invite others to understand and empathize with our experiences. By doing so, we foster bonds, strengthen relationships, and promote a more compassionate society.
 
3. Emotional Intelligence:
 
Emotional intelligence refers to our ability to understand, manage, and express our emotions effectively. Rather than attempting to eliminate or medicate emotions, developing emotional intelligence allows us to harness the power of our emotions and use them as a tool for self-actualization. By accepting and embracing our emotions, we can learn to recognize and regulate them appropriately, leading to improved mental well-being and healthier relationships.
 
4. Emotional Resilience:
 
Emotions are not mere indicators of weakness or vulnerabilities. On the contrary, they can be sources of strength. By allowing ourselves to experience the full spectrum of emotions, we develop emotional resilience. This resilience enables us to face challenges, adapt to new situations, and develop coping mechanisms. Suppressing or medicating emotions prevents us from building resilience, potentially leading to longer-term psychological issues.
 
5. Art and Creativity:
 
Emotions are at the core of artistic expression and creativity. Through various art forms, humanity has found solace, understanding, and inspiration in the depths of emotional experiences. From literature to music, visual arts to dance, emotions fuel the creative process, providing unique perspectives and stories that touch the hearts of individuals around the world. Without emotions, art would lose its poignant impact and transformative power.
 
In a world that often seeks to negate or medicate emotions, it is essential to recognize that emotions are not problems to be solved or conditions to be medicated. Rather, they are an inherent and essential part of what it means to be truly, fully and wholeheartedly human. By understanding, accepting, and celebrating our emotions, we can pave the way for healthier and more enriching experiences, both individually and collectively. By  embracing our emotions as valuable guides and connecting with ourselves  and others through them we will foster emotional intelligence, build resilience, and engage in the beauty of artistic expression while forging the path to our own personal freedom.
 
Xoxo Genia

The road to healing from childhood abuse and complex trauma is a long and challenging one. It can involve a myriad of steps and strategies, depending on each of our own unique needs and experiences. Below, I want to share some of the typical steps towards healing:
1. Acknowledging the trauma: The first step towards healing is acknowledging and accepting that the trauma occurred. This can be a difficult step, as it may involve confronting painful emotions and memories.
2. Practicing self-care: Self-care is an important part of the healing process. This can involve engaging in activities that bring you peace, joy and pleasure, such as spending time in nature, practicing mindfulness, or pursuing creative hobbies.
3. Learning about trauma and its effects: Educating oneself about trauma and its effects can be empowering and validating and can help you understand their experiences and develop new coping strategies.
4. Developing healthy coping strategies: Developing healthy coping strategies, such as mindfulness, breathing exercises, or physical activity, can help you regulate their emotions and reduce feelings of anxiety and depression.
5. Building a support network: Building a support network of friends, family, and other people who understand and support the healing process can be invaluable.
6. Setting boundaries: Setting boundaries is an important part of the healing process, as it helps you  create a sense of safety and control.
7. Engaging in trauma-informed treatments: Trauma-informed treatments, such as EMDR, cognitive-behavioral therapy, or somatic experiencing, can help you process and release traumatic memories and emotions.
Healing from childhood abuse and complex trauma is a complex and challenging process, but it is possible. By seeking support, practicing self-care, and developing healthy coping strategies,  we can begin to release old patterns and create a more fulfilling and joyful life.

​xox Genia

Do you often find yourself disappointed by the actions or behaviors of others? Maybe you feel like they just don't "get" you, or that they're not living up to your expectations. It's a frustrating and all-too-common experience, but the good news is that there's a way to break free from this cycle.
 
The first step is to recognize that we can't expect others to be like us. We all have different experiences, values, and perspectives, and it's unrealistic to expect others to see the world exactly as we do. When we place these expectations on others, we're setting ourselves up for disappointment.
 
The next step is to practice empathy and understanding. Instead of focusing on what others are doing wrong, try to put yourself in their shoes and see things from their perspective. Maybe they're dealing with challenges or stressors that you're not aware of. By approaching them with empathy and understanding, we can create more positive and productive relationships.
 
Another helpful strategy is to focus on our own actions and behaviors. Instead of trying to change others, we can focus on improving ourselves and our own responses to situations. We can ask ourselves what we can do to improve a situation, or how we can communicate more effectively with others.
 
Finally, it's important to remember that we can't control others - but we can control how we react to them. By letting go of our expectations and focusing on our own behaviors, we can create more positive and fulfilling relationships.
 
Breaking free from the cycle of expecting others to be like us takes time and practice, but it's worth it. By approaching others with empathy and understanding, and focusing on our own behaviors and reactions, we can create more positive and fulfilling relationships.

​xox Genia

MDMA, commonly known as ecstasy, has been gaining more and more attention attention for its potential to heal trauma?
 
Yes, you read that right. The very drug that is often associated with music festivals and party culture may actually have some therapeutic benefits. In recent years, researchers have been studying the effects of MDMA in the treatment of post-traumatic stress disorder (PTSD) and the results have been promising.
 
To understand how MDMA works, it's important to know that PTSD often involves a misuse of our natural stress response. When we experience trauma, our body releases stress hormones to help us respond to the event. However, in cases of PTSD, the body's stress response gets stuck in a high state of arousal, which can cause ongoing anxiety and flashbacks.
 
That's where MDMA comes in. When taken with a psychedelic practitioner or therapist's guidance, MDMA can help individuals with PTSD access their emotions and memories in an altered state of consciousness. This can help them process and make sense of their trauma in a new and more manageable way.
 
It's important to note that the use of MDMA in a therapeutic environment is not just about the drug itself; it's about how it's used. The treatment involves several preparatory sessions, the use of MDMA in a controlled setting, and post-session integration. This approach is not about just popping pills.
 
So, what are the benefits of using MDMA in therapy? Studies have shown that it can help reduce symptoms of PTSD, improve overall quality of life, and even increase empathy and social connection. These benefits are particularly promising for those who have not found relief from traditional forms of therapy or medication.
 
But it's important to keep in mind that MDMA is not a cure-all for trauma. It should only be used under the guidance of an experienced psychedelic practitioner or therapist and in a controlled setting. It's also not suitable for everyone and there are potential risks and side effects to consider.
 
MDMA-assisted therapy is a promising avenue for the treatment of trauma. While the idea may seem unconventional, the research suggests that it could be a powerful tool. As always, I’m here to remind you that healing is not a one size fits all journey. Do your research before pursuing any new form of treatment.

​xoxo Genia

Do you find yourself easily triggered by seemingly insignificant incidents? Do your emotions spiral out of control and take over your day? We have all been there at some point, and it can be exhausting to constantly battle your triggers. The good news is, is there is a technique that can help you overcome your triggers with ease – self-compassion.
 
In my experience as a transformational coach, I have seen firsthand how self-compassion can transform one's life. It’s a powerful tool that can help you navigate the ups and downs of life with ease.
 
What are triggers?
 
First, let's define what triggers are. Triggers are situations or events that cause an emotional response within us. These can include a tone of voice, a specific word or action, or even certain types of music. Triggers can be positive or negative, depending on the situation.
 
How does self compassion help?
 
When we experience a trigger, our natural response is often one of self-criticism or self-judgment. We may think, "Why did I react that way? I should know better!" or "I'm so stupid for feeling this way." However, self-compassion encourages us to approach our triggers with kindness and understanding.
 
By practicing self-compassion, we can reframe our thoughts about our triggers and reduce their impact. Instead of beating ourselves up for our emotional response, we can acknowledge our feelings and give ourselves the compassion we need to move forward.
 
So, how do we practice self-compassion? Here are a few tips:
 
1. Notice your thoughts: The first step is to become aware of your self-talk when you experience a trigger. What are you saying to yourself? Are you being kind or critical?
 
2. Show yourself kindness: Once you recognize any negative self-talk, talk to yourself as you would to a friend. Imagine what you would say to a friend in the same situation and give yourself that same kindness.
 
3. Accept your emotions: Instead of resisting or denying your emotions, allow yourself to feel them. Accept that it's okay to feel the way you do and that your emotions are valid.
 
4. Remember imperfection is normal: No one is perfect, and we all make mistakes. Remember that it’s okay to mess up sometimes and that it's an opportunity to learn and grow.
 
5. Seek support: Don't be afraid to reach out to friends, family, or a coach for support. Talking about your triggers with someone else can provide a fresh perspective and help you process your emotions.
 
Overcoming triggers can be a challenging journey, but with self-compassion, it is possible to navigate them with grace and ease. Remember to be kind to yourself, accept your emotions, and seek support when needed. You have the power to transform your life and reclaim your peace.

xox Genia 

When it comes to healing trauma,  I have seen a lot of topics come and go. However, there is one topic that seems to be more relevant now than ever before: somatic healing of trauma.
 
Trauma is an all-too-common experience that can have a lasting impact on our lives. Whether it's a single traumatic event or a prolonged history of abuse, trauma can be a significant obstacle to living a fulfilling life.
 
Somatic healing is a form of therapy that focuses on the body's physical sensations to help heal emotional wounds. By tuning into our physical sensations and working with them, we can begin to release and process the traumatic experiences that we have endured.
 
One of the key benefits of somatic healing is that it allows us to access parts of our experience that may be difficult to access through talk therapy alone. Traumatic experiences can often leave us disconnected from our bodies, which can make it challenging to process the emotions and sensations associated with the trauma. Somatic healing helps us to reconnect with our bodies and use physical sensations as an entry point into healing.
 
The techniques used in somatic healing can range from simple practices such as deep breathing to more complex exercises like yoga and mindfulness meditation. By cultivating awareness of our physical sensations and using techniques to help regulate our nervous system, we can begin to release the stored tension and trauma that is held in our body.
 
Somatic healing is a gentle and compassionate approach to healing. By working with an experienced somatic therapy practitioner and being open to the possibilities of healing through the body, we can unlock a new level of healing and begin to move beyond the limitations of our trauma.
 
In my experience, somatic healing is a powerful and effective approach to healing from trauma that deserves more attention. By tapping into the wisdom of our bodies and using physical sensations as a guide, we can begin to release the emotional and physical blocks that have been holding us back. So why not give somatic healing a try? You may be surprised at the profound and lasting transformation it can bring to your life.

Have you tried somatic healing  and would like to share your experience or are  you interested in learning more? I'd love to hear form you! xoxo Genia

Trauma can have a profound impact on our lives, leaving us feeling disconnected, anxious, and overwhelmed. Whether we've experienced a single traumatic event or years of ongoing trauma, the effects can be long-lasting and far-reaching. However, with the right tools, support, and mindset, it is possible to heal from trauma and move forward with greater resilience and inner strength.
The first step in healing from trauma is acknowledging its impact. Trauma can manifest in many ways, including physical symptoms such as headaches or stomach pain, emotional symptoms such as anxiety or depression, and behavioral symptoms such as avoidance or withdrawal. It's important to recognize that these symptoms are not a sign of weakness or failure, but rather a natural response to the trauma we've experienced.
Once we've acknowledged the impact of trauma on our lives, the next step is to seek out support. This may include working with a mental health professional, joining a support group, or connecting with trusted friends or family members. It's important to find a safe and supportive environment where we can share our experiences and emotions without fear of judgment or shame.
One important aspect of healing from trauma is developing self-care practices. This may involve engaging in activities that bring us joy and relaxation, such as exercise, meditation, or creative expression. It may also involve setting boundaries and learning to say no when we need to prioritize our own well-being.
Another important aspect of healing from trauma is developing greater self-compassion. Trauma can leave us feeling ashamed, guilty, or unworthy of love and care. However, by practicing self-compassion, we can learn to treat ourselves with kindness and understanding, recognizing that we are not to blame for the trauma we've experienced and that we deserve to heal and thrive.
Finally, healing from trauma is not a linear process. There may be setbacks and challenges along the way, and it's important to approach the journey with patience and self-acceptance. With the right tools, support, and mindset, however, it is possible to move beyond the effects of trauma and create a life that is fulfilling, meaningful, and full of joy.
In conclusion, healing from trauma is a complex and challenging journey, but it is one that is worth taking. By acknowledging the impact of trauma, seeking out support, developing self-care practices, and cultivating self-compassion, we can move beyond the effects of trauma and create a life that is full of hope, resilience, personal freedom and inner strength.
G.Silva 5.3.2023

Healing from trauma can be a long and difficult journey, but it is possible. If you're struggling with the effects of trauma, know that you're not alone. Please reach out  to us anytime for help and support.

 
Thanksgiving is a wonderful reminder that a life well lived is one full of gratitude and thankfulness. Here  are 3 easy ways to cultivate more gratitude in your life all year long!
 
1. Appreciate everything
Gratitude doesn’t have to be saved for the “big” things in life. The habit of being grateful starts with appreciating every good thing in life and recognizing that there is nothing too small for you to be thankful for. It can be as simple as appreciating the sunshine on your face or your delicious cup of coffee or tea.
2. Find gratitude in your challenges
As Aristotle said, “It is in our darkest moments that we must focus to see the light.”
What this quote implies is that gratitude is not only about being thankful for our  positive experiences, sometimes our most challenging experiences can lead us to  discovering new levels of gratitude. Dig deep into some of your own past  or present experiences and look for that light. Many times,  you will find that the challenge or experience has led you to a deeper understanding of your  compassion, empathy , strength wisdom and more.
3. Practice mindfulness
Set some time aside every day to write down five to ten things you are grateful for. With each item on your list, picture it in your mind and sit with it until you can feel the feeling of gratitude in your body. “Sciency” Fun Fact! By doing this exercise every day will rewire your brain to be naturally more grateful!

​xox Genia
 
What is your favorite way to incorporate thankfulness into your every day?  Let us know, we would love to hear from you

 
‘Being present’ and ‘mindfulness’ are major buzzwords in self-improvement these days. And not without reason. Have you ever noticed how many things in a day you do automatically, with your mind wandering or elsewhere? We get dressed, we drive, we interact with our partners, eat, etc. all while thinking about something or someone else. We live so much of our lives on auto-pilot.
I know there are many definitions of mindfulness out there, some of them are lengthy and perhaps confusing, some make the practice seem complicated. It really doesn’t have to be.  There is no right or wrong way to do it, and you have all the tools already inside of you. 
Mindfulness is simply, paying attention on purpose to the present moment.
Practicing mindfulness allows us to slow down our racing thoughts and focus on only one thing at a time. You’re not clearing your mind or suppressing your thoughts. Rather, you are focusing your mind right here, right now and learning to accept your thoughts without judgment.
Here are a few quick, easy and fun mindfulness activities to get you started.  Play around with them, see which ones work for you. As you’re going through these actions, listen to your breath and focus on the task at hand. Pay attention to your surroundings and when your mind wanders(which it will), bring it back to the present, noting the things that you can hear, see, and feel.
• Take a deep breath.
• Show yourself compassion.
• Write in a journal.
• Stand in the sunshine.
• Move your body.
• Take a walk.
• Make a gratitude list.

If  you have any one minute mindfulness exercises you would like to share, I'd Love to hear them! xox GS