Gratitude practice, so simple, yet powerful

Gratitude Practice Every Day

Developing a Gratitude practice is one of the simplest and yet most powerful ways to change how you feel in an instant.

It may sound simplistic, however, when you are grateful, even for the littlest things in your life, you will find joy in small things, excitement in the simple pleasures and your life will expand more and more.

When you start to focus on the good things in your life, rather than overwhelmingly negative aspects, your life begins to change.

Be specific

Research shows that a gratitude practice is much more effective if you are really specific about your subject so for example, instead of saying ‘I am grateful for my family , my relationship, my job blar blar blar…’ – try taking one thing and getting REALLY specific, about it, and writing a couple of sentences about the subject in your journal or notebook.

Keep it simple, and gradually expand the practice.

Bringing this practice to top of mind reinforces it, and gradually over time changes your mindset.

Here’s and example of my gratitude topics from a few years ago (still true today.) – ‘I am so grateful for my No 1 son who texts me every week, even though he is on the other side of the world! How he makes me smile with his wacky view on life. I love that he is so talented and is not afraid to share his talent with the world.’

‘I am so grateful for my beautiful daughter, who I love watching grow into her life, is gradually becoming more and independent. I love listening to her read her story books with such expression you would think she was part of the story! I love how she always tries her best to do new things even if the safe routine things are more of what she really wants to do.’

See the difference? Makes me smile to read it even now a number of years later….

By being really specific,  you ‘anchor’ how the emotion feels, and so you can easily recall it at a later date. These days I love to include essential oils with my gratitude practice.

To do this, have a favourite oil on hand to use either aromatically or topically, while you are writing or thinking of your gratitude topics.

My favourite oils to use for gratitude are: Wild Orange ( the oil of abundance) and Bergamot (the oil of self acceptance)

Gratitude is one of those wonderful emotions that builds on itself and makes you feel fabulous.

Ok….So what happens if you fall off the wagon? You stop your gratitude practice for whatever reason. After a period of days, weeks or even months, you somehow get out of the routine of gratitude, somehow you forget, and time slips by and wham! you realise  you haven’t consciously practiced for weeks!

Instead of beating yourself up and making yourself wrong,  all you need to do is start again!

Simple! so easy, so gratifying!

So how about you start today? Try the lovely diffuser blend below! Post in the comments what you love about it.

Till next time

sending love and gratitude

Julie x

Gratitude diffuser blend

Clear your mental clutter, get a journal

One of the best ways I know to clear my head of the mental clutter that often accumulates there, is to write a journal.

I love writing, to me, there is something really special about writing in a beautiful, journal or notebook, with a special pen. I have a stash of what I call my ‘special pens’, which I use regularly to write. Actually they really are nothing special except they are purple, and they write in purple ink. ( I am a purple girl from way back, long before it was fashionable to be a purple girl!)

All of my journals are written in purple ink, and for me that makes them unique and for me, more special.

What makes journal writing so special?

There are lots of reasons, here are six of my favourites.

  1. It clears my head, I tend to write as I am thinking and some days that is very mixed up and other days very clear. Getting it out of my head and down on paper is a wonderful way to create space for more new ideas.
  2. It is a wonderful record of my journey, my life. Reading some of my journals from years ago gives me a new perspective on where I have come from, what I have achieved, as well as the challenges I have faced and overcome.
  3. It is a great reminder of particular incidents I may have forgotten, that seemed very important at the time. Often gives me a different perspective.
  4. It is a  wonderful sounding board to record my frustrations and anguishes, and guess what?  just writing them down, helps clarify the real issues.
  5. It is a fantastic tool for expressing Gratitude, even if it feels at times  like there is little to be grateful for, just writing something down often gets me thinking of more that I can be truly grateful for.
  6. It is a fantastic way of documenting my goals and dreams, and my written steps to achieve them.

Is there a special way to write in a journal? a formula?

Personally – I don’t think so, the important part is for you to create a habit around it, so you write regularly, and that you make it a special activity just for you.

To help with this I suggest you buy a special journal or notebook to start with, but in reality a plain notebook will be just fine.

I  suggest you try challenging yourself with questions, to stimulate your thinking.

  • What have I learned here?
  • What could I have done differently or better
  • What did I do really well?
  • What is important right now?
  • What are my next steps

Ultimately it is your special book, and your special time, so Enjoy!

Update: Since I wrote this blog post back in 2013, so much has changed in my life, and that in itself is such a great reason to use a journal. 

Thing is, time passes, we move on , we change and grow, we often forget the details, that were so important to us at certain times… having a written record of our lives is a powerful way to remind ourselves of how much we have achieved and what has changed for us.

These days I often use an essential oil when I am journaling, to help me to focus and be present, My favourite is ‘Balance, DoTERRA’s grounding blend.

Julie x


Not another ‘Welcome to the 2019’ blog post!

2018 is Done and Dusted!

What did you achieve in 2018?

Did you create the life of your dreams? are you at least headed in the right direction.. for you?

Were you on track for most of the time? or did you just float along as if on the current of the sea? buffeted at different times all over the place?

The key to creating and living a conscious life, a life that is just how you want it to be, is knowing where you are headed.

Think about it for a moment, if you started off on a road trip to somewhere you had never been before, do you think you would get there?

Well you may do eventually, if you headed in the general direction, however if you had a map and a plan, I reckon you will get there a whole lot quicker, and more efficiently, AND with a lot less hassle.

Sure it is all about enjoying the journey, checking out the country side, but if you have a bunch of screaming kids in the back seat, I’m willing to bet you would want to make sure you are on the right track!

Have a clear Vision of what you want to create!

Having a clear vision and a set of goals aligned to that vision is so important if you want to get what you want out of life!

How to do that? Here’s a few ideas.

  • create a bit of time in your diary to dream and plan..
  • make a physical space to do the work. Turn off your devices, or set them to silent.
  • get out your journal or notebook or what ever you find useful to record important stuff, and begin…
  • I like to allow at least a morning for this activity,
  • there are a number of ways you can get started, I like to meditate first, to allow the juicy thoughts to percolate, and bring to mind what I am wanting to focus on. Some people like to be in the outdoors, or walking on a beach etc, whatever works for you is just fine.
  • Have a favourite essential oil to use, for a couple of reasons, first, to anchor the vision into your unconscious mind, and secondly to help stimulate your thinking… some good suggestions for this job  are: Doterra’s Motivate Blend or Frankincense Essential Oil
  • Ask yourself a few simple questions –
  • What would I like if there were no obstacles in my way?
  • Where do I want to be this time next year?
  • Who will I be with?
  • What will I be doing?

Make it YOUR Vision

The main thing to remember is that it needs to be YOUR vision, not someone else’s.. so really focus on what YOU want to create!

Your unconscious mind is very powerful and so the combination of a powerful anchor like one of the oils I mentioned and visual prompts, such as a vision board will support your brain to help you get more of what you want!

How it works is that the aroma of the essential oil stimulates your Limbic system in your brain, (that’s the bit that controls your emotions, your stress levels and other important processes) The fragrance will trigger memories and emotions that will support you in a positive way. So when you smell the oil again it has created a powerful link to remind you what you are working toward with your vision. cool eh?

Once you have done your thinking, and allowed your creative juices to flow, you need to get it down on paper.

A great way to do this is to create a vision board, using images of what you want to create, either cut from magazines or books, or photos etc.

Again, this is where your amazing brain steps up, in the form of your RAS or Reticular Activating system. Put really simplistically, once you see images, or hear the words etc, your RAS is activated, and so your brain seeks out and heads toward what it is you are wanting.  as portrayed in the images on your vision board. ( bit like a heat seeking missile!)

You can find out more about your RAS here

Time to put it all together

Now you have your vision cemented in and your vision board somewhere you can see it every day, you need to come up with some goals that will support you to make your vision a reality.

Remember!  Always make sure your goals are SMART!

Set actionable steps with times for the achievement of them and you are all good to go!

AND of course, the big thing is taking Action!

By following these few simple steps you will ensure you are on the right path to get to where you want to go!

PS have fun with this!

Coming up soon:

If you live in Hawkes Bay, check out my schedule of classes for the upcoming month! including a Vision Board Workshop on 26 January 2019 !

January 2019 make and take Classes
Vision board Workshop Jan 2019

What the heck has Julie been up to?

H and welcome, Its been a little while!

Life has changed!

Life has changed quite a lot for me, and I want to share a bit of what has been happening for me, right here.

At the end of last year I started hearing via blogs and social media, that the amazing Leonie Dawson (author, entrepreneur and all round cool chick!) had started a DoTERRA essential oils business!

At first I was pretty skeptical, however after doing a bit of my own research, I decided, if Leonie is doing this, it must be a great idea, and so I jumped in boots and all!

Since then I have been flat out learning lots of new stuff, setting up my own DoTERRA business and sharing the oils and what I have learned.

So what does that mean for you?

Well the upside of it is that I have now got a beautiful extra side to my coaching and wellness business, where I can now share and teach others about the amazing benefits of including essential oils in their lives.

I share the life changing philosophies of Louise Hay AND teach you how use DoTERRA essential oils to support you to have more of the life you dream of.

So what is so great about using DoTERRA Essential oils?

Doterra Home Essentials Kit
DoTerra Home Essentials Kit

Remember how I said I was pretty skeptical about using oils? I come from a nursing background and so this stuff was kind of ‘woo woo’ in my book!

I am happy to say though, that I have been able to swallow my skepticism, as for me, using them has made all the difference in the world!

Learning to use these incredible oils has given me the power to support my emotional, physical and spiritual health and that of my family, naturally!

For me that is wonderful. Life certainly has changed.

Our Story

The most profound way using these oils has impacted my life is actually more about my daughter than me.

My girl (shes actually 32!) has high needs autism and bipolar type 2, which basically means that she has a very high degree of anxiety and stress in her life every single day, just getting through the day can be really hard on the not so good days.. which obviously can then transfer into my life as well.

I introduced her to essential oils by giving her a Peace Touch Roller  to try.

Wow! for me this has become ‘Liquid gold” in our house. The effect on her really has really been amazing. It is calming and relaxing. I have seen her go from huge anxiety and 2 steps away from ‘meltdown’ ( imagine, red face, angry, tears, inability to think straight!) to calm and relaxed after using it.

Wow! it really has been amazing for her.

She now uses her oils in the same way as we previously used calming medication, daily, several times a day and at night for sleep, so for her it has been life changing.

For myself, I have found that using the oils in my own life has allowed me move forward to a better way of living. I am so delighted to have the ability to support myself and my family in a healthier and more natural way.

Just this last week, I have had a full blown head cold, which for me in the past has often led to bronchitis, and being unwell for at least a week.

I have been vigilant in using the immune boosting oils and ‘Easy Air’ and ‘On Guard’ and my diffuser have been my best friends. I can confidently say I am nearly over it, in a couple of days.. and no bronchitis.

Yay!! for me that is huge.

So, whats next?

Well, I am sharing my story and sharing ‘the oils’ so that others can get some of these gorgeous gifts in their lives.

Till next time

Stay well

Be happy

Julie x

Disclaimer: All the opinions expressed in this blog are my own. I do not offer medical advice.I urge you to carry out your own your own research when deciding if using Essential oils are right for you and your family.

When I loved myself enough… snippets from Kim Mc Millan’s best selling book

When I loved myself enough..

‘When I loved myself enough’… by Kim Mc Millan is a beautiful little book filled messages of love shared by the author, as she shares her insights about learning to love herself ‘enough’.

Most of us struggle with feeling like we are enough, we second guess ourselves constantly, we struggle with fear and self doubt, usually causing us great stress and anxiety.

Looking outside ourselves for validation leads to pain

We constantly look for the validation and acknowledgment that we are ok, from outside of ourselves and from others around us. Sometimes if we’re lucky ,we get this acknowledgment, however often it’s not forthcoming in the way we want or need. This leads us down the road of anxiety and stress, and even depression as we are feel we are always striving to get the approval we crave to make us feel ‘enough’.

We are ok

Once we realise that in fact we are ok, We are enough, we are lovable, we are absolutely wonderful just as we are, life changes.

The simple fact is… when you love yourself enough, life does change, things that seemed so important before, are no longer that way, and the little things that we missed as we were striving for approval, come out to make our hearts burst with love and gratitude.

Watch the video I have created for you below and enjoy the little snippets from this profound little book. I Loved it, and I hope you will too.

My burgeoning love for Essential Oils!

I have made some wonderful discoveries lately..I’ll give you a hint…

They smell divine, they come in small bottles, and have added joy and delight to my life!

I have learned how to include natural plant based essential oils in my life and share with others who also want to support their health and wellness in a natural way.

My life has changed significantly with the addition of Do Terra Essential Oils to my life. So… I will share more soon, however if you are interested to learn more visit my DoTerra website

Until next time

Stay wonderful!

Julie x

3 top tips to help you beat Depression

3 Top Tips to help you beat Depression

Depression globally, affects over 300 million people, according to World Health Organisation (WHO). In fact some people call it a ‘depression epidemic’ with suicide rates also climbing every year.

I wanted to talk about this subject, as depression and anxiety have been part of my life for many years, although it is only in the last 3 or 4 that I have been able to acknowledge it and speak about it openly. Before that I was too worried about what people would think of me… Part of the ongoing stigma and shame that exists around mental health issues in this country and probably in other countries as well.

I now know, that it is extremely common for a large number of the population to suffer from depression and anxiety and related mental health issues. Depression is very common and it can be treated.

What are the signs?

The signs of depression and anxiety are many and varied. Below is a few of these and it is by no means a complete list.

These can include ongoing sadness, negative thinking, lack of motivation, sleep disturbances, feelings of hopelessness, helplessness, and an increasing inability to cope with day-to-day life.

For me it was like a big black cloak, which blocked out any joy and light in my life, and seriously made me question why on earth I was even here…I realised that I had to make changes in my life or I would not be able to go on. I also realised was that I needed help to do this, and that for me was extremely challenging – me ask for help?? when I prided myself on being able to manage everything myself? That was really stepping out of my comfort zone! I really did had to learn some new skills.

My goal

My goal today is to share 3 simple techniques that have gone a long way to help me beat depression and hopefully they can help you too.

Please note I am not advocating that these tools are the only way to manage depression, I am simply sharing some of the ones I have found useful, and in the hope that you may be inspired to try them.

Watch the video below and I will share with you some of those tools that I have learned to make part of my daily routine and that have ultimately been part of my ongoing recovery.

Choosing to live life consciously is not easy at times, it is often about doing things differently and learning new ways of being, particularly challenging if you have always done what you have always done.

Someone a lot brighter than me once said:

‘If you do things the way you always have then you get what you always got’.. Bit of a clever clogs I think!

In the video below I mention a couple of tools you may like to check out

Headspace Meditation for Everyone. Find out more here

Find out more about Louise Hay and her beautiful technique of mirror work

Until next time Wise and Wonderful Woman,

remember you are amazing

sent with love

Julie x


Extraordinary Self Care for YOU!

Extraordinary Self Care for you!


I have learned from personal experience the importance of focusing on my own self care, and here is where I get to share some of the gems I have learned.

After becoming burned out, depressed and overwhelmed after years of caring for my adult daughter who has high needs autism, I realised that if I was to survive, mentally and physically, I needed to learn better ways to look after myself.

I began a journey to learn in my heart, what I had learned intellectually, but not really put into practice!

Throughout my daughter’s life, I have been determined to support her to be the best she could be, and in that process, I tried to do everything myself. In effect I put everyone else’s needs first and basically lost myself in the process. Very common for Mums, especially when you have special needs child.

Here today I want share with you some of the tips and tools I have learned that have helped me to become the Wise and Wonderful Woman I am today! (wink)

So what is Extraordinary self-care??

For me It has become when we prioritise what is important to us, put ourselves at the top of the list, and make sure we are ok.

Wait! Isn’t that being selfish?

Nooooo!!!, in our society we are often made to feel bad or wrong, if we put our own needs before those of our family friends and sometimes even the dog!

I have learned that unless you do take care of you, there often is no -one else there to pick up the pieces when you fall apart.

So why do we need to practice extraordinary self care??

The benefits of extraordinary self-care are huge, here are some of the main ones:

  • We are more able to help others around us because we have more energy
  • We are able to commit to things we believe in
  • We feel less overwhelmed and stressed
  • We make better choices
  • We become more healthy
  • We learn to tell the truth to ourselves
  • We learn to say no in healthy ways
  • We feel more in control of our destiny

So how we to get started?

I suggest that you pick one thing of the list below and practice it until it becomes habit, then move to the next one.

My view is always:set yourself up to win!

Watch the video below where I talk more about how to do this


(In the interests of those who seek perfection, please note, this is not where you will find it, I have published this video despite the obvious blips, to show you that I am definitely not striving for perfection, and that is ok for me, this is me being the imperfect soul I am 🙂 )


Top tips for Extraordinary Self Care

  1. Non-negotiable rituals. Create some rituals or habits that are non negotiable, and that support you to live your best most conscious life. For example you could try-  mirror work, meditation, yoga, walking, EFT(emotional freedom Technique) or tapping to name a few.
  2. Boundaries. Create a set of rules that define what you no longer will accept in your life. For example, limit negative behaviours around you, or allow toxic people who drain your energy, in your life. Its ok to say no to something you don’t want to do.  Explore the thinking patterns that sabotage you, and make you feel bad, and change them. It really can be that simple. Awareness is the key.
  3. Make time for leisure. Remind yourself of the things you love or did love before you got so overwhelmed, and create space in your schedule for ‘Me time’..Often people say they are so busy and don’t have time, my answer to that is you can always take 10 minutes. Even 10 minutes is enough to give yourself a break.
  4. Health and wellness – Have a look at your diet, are you eating healthy foods? What about your exercise routine? Got one? if not consider starting something that is achievable, perhaps a daily walk around the block or take the kids to the park. Make time.
  5. Ask for support. We are often afraid to ask for support because that could be a sign of weakness, and means that we are not coping and are somehow failing. Not so, in fact it is actually a sign of strength to know when to ask for help and to accept it. Success people will often tell you that part of their success is being part of a group of like minded people.
  6. Journal writing. This is a very useful tool in my world, and without it I think I would have gone bonkers long ago. There is something very healing and powerful about getting the thoughts out of my head and down on paper. It may not end up sounding coherent or clear, however just the act of writing for me certainly helps me feel more rational and calm. It is also a great way to document your life’s journey, for those of us who like to review how far we have come!
  7. Close friendships. Sometimes it is hard to maintain close friendships when life is so busy, Prioritise time with your bestie. Having that emotional support is crucial to keeping you healthy and whole.

With all these ideas it is about deciding to change and creating a plan to get there, as I said, set yourself up to win.

For more on learning how to be wise and wonderful and use some of the tips I share, contact me

Forgiveness – a gift to yourself

‘How can I forgive when it still hurts so much’?

You know how sometimes it feels so hard to forgive someone who has hurt you, or treated you badly? Or how difficult it is to get over something that you feel has made your life so much harder? You feel so justified in your anger, so self righteous with your pain and anguish, and so upset over whatever the incident is that has caused you so much grief? This can be especially challenging, if you have been hurt repeatedly and this is just another incident that has added to your pain.

Anger and frustration become ‘stuck energy’, and you can’t seem to let them go no matter how hard you try. You find yourself mulling over the incident or the ‘story’ of what happened, and with each telling the pain is worse.

I know how that feels, as I also have felt like that at different times in my life. I know the pain of rejection and the pain of feeling like you will never ever be able to move on from this overwhelming feeling of hurt and upset. You go round and round in circles and end up feeling worse and worse.

What I also know is that long term anger and resentment is destructive if not addressed.

Our emotions are neither good or bad, they are what they are, it is how we deal with them that causes problems.

For example, If you don’t deal with your anger in appropriate ways and keep stuffing it down or away,  it eats away at you from the inside out, and eventually, (speaking from my own experience) comes back to bite you on the backside, often in the form of depression and anxiety or stress related illnesses.

So what is the solution?

The solution sounds simple although it truly can be one of the most difficult lessons we have to learn.

The solution is forgiveness.

  • forgive the person who hurt you,
  • forgive the situation that occurred and continues to cause you pain.
  • forgive yourself

As Louise Hay says in her book ‘You Can Heal Your Life’, ‘forgiveness is about setting yourself free, because, by holding on to resentment and anger we only hurt ourselves. No matter how justified we feel we are to have our resentments and hatreds it still hurts us. We cannot bring good into our worn lives as long as we are sitting in our prisons of self-righteous resentment.

For our spiritual growth we must rise about our need to stay hurt and let go of the past.

Forgiveness is truly a gift to yourself. And miracles happen when we forgive or are willing to forgive.’

Below you can listen to Louise sharing a wonderful meditation that will guide you through an exercise which will help you to release old anger and hurt and move on to forgiveness.

I love this gift from Louise, it truly is powerful and healing meditation, and I hope you will love it as much as I do.

Take the time to listen, and notice how wonderful you feel at the end.

Until next time

Julie x