The Illusion of “Having It All”: What True Balance Really Looks Like

The Illusion of “Having It All”: What True Balance Really Looks Like

In a world that glorifies busyness, the phrase “having it all” has become both a motivator and a trap. We strive to do more, achieve more and balance it all flawlessly – yet the harder we chase this illusion, the further we drift from genuine fulfillment.

The truth? You don’t need to have it all. You need to know what truly matters to you.

The Illusion of Balance

We often picture balance as an equal split between work, home and personal life; a perfect pie chart of harmony. But real life doesn’t work that way. Balance is not a mathematical equation; it’s an act of self-awareness.

True balance begins when you can pause long enough to ask:

“What do I actually need right now?”

It’s about recognizing your internal state – mentally, emotionally and physically – and responding with compassion. When we align our energy and actions with our values, we create a sense of calm and control that no external success can provide.

The Cost of Chasing “It All”

Striving to “have it all” often leads to depletion rather than joy. The signs are subtle at first: shorter patience, disrupted sleep, and an undercurrent of restlessness that no achievement can quiet.

Over time, this constant striving chips away at both our mental wellness and our performance. Research continues to show that people who prioritize recovery, mindfulness, and emotional regulation perform more effectively in their careers and relationships. This is the essence of wellness-based performance – success built on energy, focus, and inner stability rather than relentless output.

When we operate from this place of alignment, we don’t just perform better – we feel better.

How to Redefine Balance in Everyday Life

Creating true balance doesn’t mean doing everything perfectly. It means cultivating habits that support both your productivity and your peace.

Here are some practical, evidence-based ways to begin:

  • Start your day with awareness: Before diving into tasks, check in with your body and emotions. Ground yourself with deep breathing or gentle movement.
  • Prioritize self-awareness: Notice when you’re operating on autopilot or pushing beyond your limits. Awareness is the first step to change.
  • Create realistic boundaries: Protect your energy by defining when you work, when you rest, and when you connect.
  • Support your wellness-based performance: Move your body regularly, eat nourishing foods, and take intentional breaks. These are not indulgences, they’re essential for clarity and creativity.
  • Connect intentionally: Spend time with people who lift your energy and understand your values.
  • Rest and reflect: End your day with gratitude or journaling. Reflection helps integrate the lessons of the day and reset your mind for tomorrow.

From Perfection to Presence

When we stop chasing the illusion of having it all, we open the door to something far more sustainable: being enough in this moment. Balance is not found in the endless juggle – it’s found in presence, purpose, and peace.

The more self-aware we become, the more clearly we can see that true success isn’t about how much we achieve – it’s about how we feel while achieving it. That’s what wellness-based performance is all about: thriving from the inside out.

So pause. Breathe. Reconnect. The life you’re trying to balance may already be enough once you slow down long enough to notice.

Transformation begins with awareness and expands with support.
Take the next step in your growth with a 1:1 coaching experience designed to help you move from striving to thriving.

Book your complimentary discovery call today.   Book now!

5 Simple Ways to Stop Worry and Regain Inner Calm

5 Simple Ways to Stop Worry and Regain Inner Calm

In today’s fast-paced world, learning how to stop worrying and start living with intention is essential for your mental wellness. Whether it’s financial stress, relationship anxiety, or pressure at work, chronic worry can disrupt your peace and diminish your energy. If you’ve been searching for ways to reduce stress, simple techniques to calm your mind, or natural remedies for anxiety, you’re in the right place. In this post, we’ll explore five practical and easy methods to shift the worry and cultivate a greater sense of ease and clarity.

1. Name the Fear and Frame It

Worry thrives in ambiguity. One of the fastest ways to reduce stress is to identify exactly what you’re afraid of. Ask yourself: “What am I worried might happen?” Then follow up with, “What else could be true?” Naming your fear takes away its power and invites your rational mind back online.

2. Practice the 3-3-3 Grounding Technique

For those looking for natural ways to ease anxiety, this simple grounding method works in the moment:

  • Look at 3 things you can see.

  • Touch 3 things you can feel.

  • Name 3 sounds you can hear.

This sensory reset brings you out of the mental spiral and back to the present.

3. Use Tapping (EFT) to Rewire Thought Patterns

Emotional Freedom Technique (EFT), or tapping, is a powerful mind-body technique for stress relief. By gently tapping on acupressure points while acknowledging your worry, you create space for release and calm. Try tapping daily for 5 minutes as a tool for emotional resilience. For free resources check out my YouTube channel @‌juliecass (Add link here)

4. Have a Worry Neutralizing Mantra

We have been feeding our worry brains for far to long with stress inducing thoughts. The best way to rewire your worry brain is to have a neutralizing mantra. If you are worried about money – “I live in an abundant world and abundance is flowing to me”. If you are worried about health – “My Body does wellness”. A great general worry free mantra is – “I trust everything is working out for me. I trust the timing”

5. Shift to Gratitude and Action

Replace mental looping with forward momentum. For every worry, ask: “What’s one small action I can take?” Then write down 3 things you’re grateful for right now. This combo of action and appreciation helps retrain your brain to see opportunity over fear.

By incorporating these five practices, you can begin to shift from chronic worrying to mental clarity and peace. These techniques don’t require hours of effort but simply a little awareness and consistency. Whether you’re navigating life changes, decision fatigue, or general anxiety, remember that you have the tools to change your emotional state, starting now.

Planting New Seeds: Cultivating A Prosperous Money Mindset

Planting News Seeds: Cultivating a Prosperous Money Mindset

We are in a season of renewal – a season to plant seeds for what we want to grow. While we often focus on health or goals during this season, it’s also the perfect time to nurture something equally important: your relationship with money.

Much like a garden, your financial wellness requires attention, intention, and belief. If you’ve been feeling stuck in scarcity or weighed down by money stress, this is your invitation to clear the soil and start fresh.

Step 1: Clear Money Blocks and Old Beliefs

Before new growth can occur, you must release outdated beliefs like:

  • “Money is hard to come by.”

  • “I’m just not good with finances.”

  • “Wealth isn’t meant for me.”

These limiting money beliefs (also called money blocks) are like weeds. Replace them with empowering money affirmations like:

  • “I attract financial opportunities with ease.”

  • “I am capable of growing lasting wealth.”

Step 2: Set Intentional Financial Goals

Strong roots need rich soil. Ask yourself:

What do I want money to do for me?

  • Create freedom?

  • Fund travel or passion projects?

  • Support my family or community?

Financial intentions are the foundation for sustainability . Be clear and write it down. Intentional goals root deeper and grow stronger for more dramatic money growth.

Step 3: Take Small, Inspired Actions

Every big financial transformation begins with one small step:

  • Start budgeting mindfully

  • Open a savings or investment account

  • Educate yourself on money management

  • Begin a passion-driven side hustle

Remember: consistency beats perfection.

Step 4: Water Your Worthiness

Money flows best when paired with a deep sense of self-worth.
You are worthy of abundance – not someday, but right now.

“I am open to receiving money in expected and unexpected ways.”

Daily affirmations, gratitude journaling, or mindset coaching can help you shift from lack to abundance.

Step 5: Nourish Your Growth

Check in weekly or monthly. Track your progress without judgment. Be patient. Like a garden, financial wellness takes time to flourish. But your efforts will grow into something beautiful.

Final Thought

This spring, plant new financial seeds. Nurture them with care, intention, and belief in your ability to thrive. The abundance you seek is already within you – waiting to bloom.

Ready for more? Be sure to check out my 10 minute tapping video to clear your money wounds and attain the abundance you deserve, now! 

Watch the video here: https://youtu.be/hmbYrN7ikas and remember to subscribe to my YouTube Channel: https://www.youtube.com/@JulieCass 

Thanks for reading. 

With love, 

Julie

The Power in Pause: Three Key Mindset Shifts I Learned in Ireland

Woman sitting cross-legged while meditating surrounded by candles.

The Power of Pause: Three Key Mindsets I Learned in Ireland

 

The Power in Pause: There’s something sacred about slowing down and I want to share with you the key mindset shifts I learned while in Ireland recently.

Whether it’s a quiet morning with tea in hand, a solo walk through nature, or simply choosing to unplug for a while – these moments of stillness aren’t just restful. They’re restorative. They bring us back to ourselves.

After taking the time to slow down, reflect, and reconnect, I’m walking away with a few powerful truths. Maybe you’ll recognize them too:

Stillness fuels clarity.
We spend so much time doing, fixing, rushing. But when we stop – even for a moment – something magical happens. The noise quiets. The answers come. When you pause, ideas don’t need to be forced; they find you.

Presence sharpens your power.
You can’t lead – your team, your family, or yourself – if you’re not fully here. Disconnection drains us. But presence? It makes us magnetic. It’s the secret sauce to powerful leadership and authentic connection.

Joy isn’t a luxury – it’s a strategy.
Feeling good isn’t something to squeeze in when everything else is done. Joy is fuel. It raises our energy, lifts our vision, and brings us back to what matters. When we honor joy, we honor our worth.

Alignment doesn’t require a plane ticket.
You don’t need to escape your life to live in alignment. You just need to choose it – with each decision, each boundary, each breath. Alignment is a practice, not a destination.

So today, I invite you to pause. Breathe. Ask yourself:
What would it look like to choose alignment today?
What would it feel like to honor stillness, presence, and joy – just for you?

You don’t need to earn it. You just need to begin.

With pause I feel immense gratitude for you as part of my community. 💚

If you’re looking for more soul food to propel your personal growth and to harness optimal wellness, check out my online Vision workshop.  I think you’ll love it!

Thank you for reading.

With love,

Julie

Spring Clean Your Mind – Reset, Refresh and Renew

Spring Clean Your Mind

After a long winter, we could all use some renewal to awaken our best self.  Practicing mindfulness techniques can help clear the clutter and dust away mental cobwebs.  We do it for our homes and gardens but what about our minds?  As the warmer weather approaches, we’re sharing some tips to refresh, reset and renew; to spring clean your mind and step into the season with more energy and clarity.

1. Clear Out Mental Clutter

Much like sorting through a cluttered closet, it’s essential to assess the thoughts and habits that no longer serve you. Ask yourself:

  • What thought patterns are holding me back?

  • What worries or regrets am I carrying that I no longer need?

  • Where can I shift my focus to bring more positivity into my life?

Try journaling or meditation to bring awareness to mental clutter and let go of unnecessary baggage.  With a clear mind, you’re ready for a refresh.

2. Refresh Your Daily Routine

Winter may have left you feeling sluggish or stuck in a routine that no longer energizes you. Spring is an opportunity to shake things up:

  • Start your mornings with intentional movement like stretching, yoga, or a brisk walk.

  • Nourish yourself with fresh, seasonal foods that boost your energy.

  • Incorporate mindfulness practices into your day, like deep breathing or gratitude reflection.

A small shift in your routine can have a big impact on your mindset and mood.

3. Detox Your Digital Space

We spend so much time online that digital clutter can feel just as overwhelming as physical mess. Try a digital detox to create mental space:

  • Unfollow accounts that don’t uplift you.

  • Limit screen time, especially before bed.

  • Organize your emails and delete old files.

Less digital noise allows more room for real-life connection and clarity.

4. Let Go of Emotional Baggage

Spring cleaning isn’t just about discarding old items—it’s also about emotional release. Take a moment to acknowledge any lingering feelings of resentment, frustration, or sadness. Consider:

  • Writing a letter (even if you don’t send it) to release unspoken emotions.

  • Practicing forgiveness, both for yourself and others.

  • Engaging in self-care rituals that soothe and replenish you, such as a warm bath, massage, or nature walk.

Emotional clarity brings lightness and a sense of renewal.

5. Plant New Seeds for Growth

With a refreshed mind, you can now focus on growth. Just as flowers bloom in spring, you can nurture new habits, ideas, and aspirations:

  • Set one or two meaningful goals for the season ahead.

  • Surround yourself with positive influences who uplift and inspire you.

  • Embrace curiosity—read a new book, take a class, or explore a hobby.

By planting new seeds, you’ll cultivate a mindset that flourishes throughout the year.

A Fresh Start Awaits

Spring cleaning your mind isn’t about perfection; it’s about making space for clarity, peace, and new possibilities. By clearing mental clutter, refreshing your routines, and embracing emotional renewal, you’ll step into the season with a lighter heart and a rejuvenated spirit.

So take a deep breath, welcome the fresh air, and give yourself the mental refresh, reset and renewal you deserve. 🌿

If you want to take a deeper dive and reset your mind join Julies on line Empowered course. This is set at your own pace and includes a one-on-one coaching session with Julie.

More details here: Empowered Program

 

Embrace Winter Wellness

Embrace Winter Wellness: Four Fun Ways to Stay Healthy

Winter is here, bringing cozy sweaters, hot cocoa, and the occasional snowball fight. But with shorter days and colder weather, it’s easy to let your health habits slip. Fear not! Here are four fun ways to stay healthy this winter by focusing on movement, thoughts, people/environment, and eating/supplements.

1. Keep Moving: 10 Minute motivation

Don’t let the chilly weather turn you into a couch potato to get you off the coach give yourself 10 minutes. You can do anything for 10 minutes, walk the dog, lift weights, dance, yoga etc. Movement not only warms you up but also boosts your immune system and keeps those winter blues at bay.

2. Upgrade your thoughts and feel better.

Your mindset plays a crucial role in your overall health and the winter months can be a challenge to our joy. Starting your day with uplifting affirmations can give you the boost you need. Try these repeating these when you first open your eyes:

  • I am strong and healthy
  • My body does wellness
  • I have all the energy I need today
  • I embrace the magic of winter

3. Create a happy and healthy environment

Your environment and the people around you can greatly impact your health. Create a cozy, inviting space at home with warm blankets, soft lighting, and perhaps a crackling fire. Lighting a scented candle can boost your mood and create a warm ambiance. Be picky about who you spend your time with as this effects your mood and your stress levels. They key is make more plans with people who make you feel good.

4. Nourish Your Body

Winter is the perfect time to indulge in hearty, nourishing foods. Focus on seasonal home cooked meals like soups and stews. Don’t forget about hydration—drink plenty of water and enjoy warm herbal teas. Consider supplements like vitamin D (since sun exposure is limited in winter), omega-3 fatty acids, and elderberry to boost your immune system. A well-nourished body is better equipped to fight off winter colds and flu.

By incorporating these four points—movement, positive thoughts, a supportive environment, and nourishing foods—you can stay healthy and vibrant all winter long. Embrace the season with joy and keep those winter blues at bay! ❄️🌟

Happy Holidays!

Julie Cass

The Positive Change Group

Creating a Healthy Money Mindset Over the Holidays

greens yellows and blues with gold key under the word abundance

Creating a Healthy Money Mindset Over the Holidays

The holiday season, with its flurry of festivities and gift-giving, can be a time of joy but also financial stress. Developing a healthy money mindset is crucial to navigating this period with both magic and practicality.

Embrace Abundance with Gratitude

Begin by shifting your focus from scarcity to abundance. Each day, acknowledge and appreciate the wealth already present in your life, whether it’s financial, relationships, or experiences. Gratitude attracts more positive energy, fostering a sense of abundance rather than lack. Affirm: “I am grateful for the abundance I already have, and I welcome even more into my life.”

Set Intentional Spending Plans

Create a budget that reflects your holiday goals and values. List all potential expenses, including gifts, travel, and social activities. Allocate funds to each category, ensuring you prioritize what truly matters. This mindful approach prevents overspending and aligns your financial decisions with your values. Affirm: “I manage my money with wisdom and intention, ensuring I spend on what brings joy and meaning.”

Find Joy in Simplicity

The holidays are not just about grand gestures but also small, meaningful moments. Embrace the magic of simple pleasures—handmade gifts, heartfelt messages, and quality time with loved ones. These practices often carry more emotional value than expensive purchases. Affirm: “I find joy in the simple and meaningful, recognizing that true wealth is in moments shared.”

Manifest Prosperity with Positive Affirmations

Daily affirmations can reinforce a positive money mindset. Repeat phrases like: “I am a magnet for prosperity,” “My financial decisions support my well-being,” and “I attract wealth with ease.” These affirmations help rewire your subconscious beliefs about money, fostering a healthier relationship with finances.

Empowering Cycle of Giving

The act of giving creates a powerful ripple effect that benefits both the receiver and the giver. For the receiver, it fosters feelings of appreciation, support, and connection, reinforcing their belief in the goodness of people and their own worthiness to receive. For the giver, it enhances their sense of abundance and gratitude, as they experience the joy and fulfillment that comes from contributing to others’ well-being. This mutual empowerment strengthens a healthy money mindset by shifting focus from scarcity to abundance, highlighting the positive impact that responsible and heartfelt giving can have on individuals and communities alike. Affirm: “Giving enriches my life and the lives of others, creating a cycle of abundance and joy.”

Stay Present and Mindful

Practice mindfulness to stay present in your financial decisions. Avoid impulse purchases by pausing and considering the necessity and value of each item. Mindfulness keeps you grounded and in control of your spending. Affirm: “I make thoughtful and deliberate financial choices that enhance my holiday experience.”

By blending a magical spiritual approach with practical strategies, you can create a balanced and healthy approach to the holidays. Remember our mindset dictates our experience so upgrading with your mind with these healthy affirmations will create a peaceful and abundant experience for you this holiday season.

Here is a short video on How Joy for Others Magnifies Your Abundance. 

by Julie Cass

The Positive Change Group

A powerful time to let go of the gunk that’s keeping you STUCK

Letting go of the gunk

Now is a powerful time to let go of the gunk that’s keeping you STUCK.

Do you feel overwhelmed and unproductive? Or maybe you keep procrastinating on that thing you want to get done or accomplish. Do you feel like you’re in a spin cycle and tired of feeling the heaviness of stress. Or maybe imposter syndrome keeps creeping up and is holding you back from making that bold step. It’s time to let go.

All these negative emotions create gunk in our emotional tank, and it makes it almost impossible to feel joy. In fact, we may have moments of joy and happiness but they can be fleeting.

So how do we shift? How to we tip the scale in our favour to feel the better feels?

The answer to this is simpler than you might think. However, many of us are doing the one thing that is making it worse because it is what we have been taught from a young age.

The biggest thing that keeps us stuck is by ignoring our feelings or burying them. We tell ourselves, I should be grateful, look at the glass half full. And yes, this is true, but it is hard to do that when we ignore our feelings. If we bury our emotions because we feel guilty or less of a person to have them, we make it worse. We create slug in our emotional tank. When we build this sludge up over the years, we leave little room for joy and happiness.

The key to shifting with ease is to feel what you are feeling, to validate your feelings, to honour and respect your feelings so you can heal. When we do this the most amazing thing happens. We shift. We feel better. The heavy emotions no longer hold us hostage and we have created the space to let in the good.

So, if you are ready to get unstuck, follow along with me in this simple tapping exercise to let go and be free.

Tapping video link HERE

by Julie Cass

www.thepositivechange.com

How to Make The Most of Our Summer

Woman wearing a straw hat and sun glasses on a beach

How to Make The Most of Our Summer

They say time flies when you are having fun and nothing can be more true then our precious summer months. Once September approaches, I always find myself saying, “the summer flew by”.

The key to getting the most out of our summer is by being more intentional with this time. Our short summers are precious, so to really maximize the time and benefit here are some of my simple rules:

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Start Each Day with a Powerful Intention:

I have often found in my life that when I start each day with an intention I get the most out of that day. Intentions in our mind are like channels on a TV, you can choose what you are dialed into and what you want to focus on. So when we set intentions to have a great day, to have fun, to be productive so I can play hard etc., we get to experience exactly that.

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End with Gratitude and Reflection:

Ending each day of your summer before you fall asleep with some daily gratitude will anchor in that good feeling and raise your vibration for your next day. Gratitude at the end of the night allows you to anchor in all the good that you have. It will allow you to tune into more of the magic that is all around this time of year.

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Summer Goals:

Set some goals for yourself. These can be small, like reading a new book, or big, like learning a new skill. Writing down your goals and checking them off as you go gives you a sense of accomplishment and keeps you motivated.

  • This summer me and my family have all decided to learn Italian. We are having so much fun on Duolingo spending minutes a day and challenging and motivating each other.

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Making the Most of Nature:

Nature is medicine and this time of year is extra special with everything in full bloom. Go for a walk in the park, hike a trail, or just sit outside and enjoy the fresh air. Nature is very calming and helps you feel peaceful. It also gives you a chance to think and reflect on what is important to you.

  • One of my daily intentions is taking a walk break at work. Productivity goes up, and I get to enjoy some of the awesome whether during my workday.

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Practice Mindfulness:

One of the reason time seems to fly is because we are not anchored in the present moment. This means paying attention to the present moment, taking time to pause. You can do this by meditating, being intentional with one thing at a time, or simply taking deep breaths and focusing on your breathing. Mindfulness helps reduce stress and increases joy.

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Make Time for People Who Fill Your Cup:

Surround yourself with positive people. Spend time with friends and family who make you feel good about yourself and learn to say no to those that don’t. Connection and love are a huge part of our inner peace.

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Lastly, Put Yourself FIRST.

Remember that it’s okay to take breaks, say no when needed, and have fun. Do things that make you happy, whether it’s playing a sport, painting, or just relaxing with a good movie. They key is to give yourself permission to do this, hang up your martyr card and take time to enjoy and have fun! Taking care of yourself gives your more capacity for everything and everyone else in your life.

By following these tips, you can make the most of your summer and get the emotional nourishment you need. Enjoy every moment!

With love,

Julie

The Positive Change Group

SELF CARE HABITS that will make you love yourself more!

SELF CARE HABITS that will make you love yourself more!

Do you feel busy and overwhelmed by lack of time. This is true for so many professional women, and the problem is we tend to sacrifice our own wellbeing when we feel pressed for time. However this leads to burnout and overwhelm which creates the negative downward cycle of spinning our wheels and leaching our joy.

We need to change in order for it to change.

Are you ready to boost your energy and your outlook on life?

When you incorporate self care habits it changes your energy and vibration which changes your life. Time can be our biggest excuse but it is not a matter of time in is what you are prioritizing and it is time to start prioritizing YOU!

Before you know it, this will feel like a normal part of your everyday routines. Let’s take a look at self care habits and begin with adding a little luxury to your life:

Add Luxury to Your Life

Luxuries can be small little thing that makes you feel so much joy. Making your favourite tea, taking a bubble bath, or having a pedicure are great examples of little luxuries. Some of my favourite luxuries don’t cost a dime; like taking a walk in a park, hiking on trails, or simply enjoying a picnic outdoors can be a luxurious and rejuvenating experience that won’t break the bank.

Movement

One thing I have learned over my years is that our bodies are meant to move. Finding ways to move your body that feel enjoyable and fulfilling is an important aspect of caring for yourself. If you don’t have time for a work out, simply pick up the pace on routine walks and stairs. You can take 2 trips to unpack the car instead of one and get those extra ‘steps’ into your day.

Body movement offers you better emotional health. The more you do it, the better you will feel.

Declutter

Decluttering your space can have numerous benefits for your physical, mental, and emotional well-being. It’s a simple yet powerful way to improve the overall quality of your life and create a space that supports calm. Any underlying stress that you may be feeling might originate from clutter.

To start pick one room to start. Maybe your office or your bedroom. Notice how the extra space makes you feel. Clarity in your space connects to clarity in your mind which sparks creativity.

Inner Dialogue

One of the healthiest and most self-loving things you can do is upgrade the internal dialogue from inner-critic to inner-cheerleader.

To stop negative self talk we must first become aware when we are doing it. As soon as you realize you have slipped into negative thinking, stop it in its tracks! To do this don’t let the thought finish, see a stop sign in front of you or a big X that blocks the thought. Then replace that thought with a positive, self promoting thought. The more you do this the more you reprogram your subconscious mind until it begin to believe this new dialogue.

Yes, your mind will begin another round of negative self-talk, however every time you become aware and immediately interrupt them, it gets easier and easier, less and less.

When you notice negative self-talk, you can challenge yourself by asking “Is this true?” and “Would I say this to a friend?” Chances are the harshness that you speak to yourself would not come close to what you would say to a friend. This realization not only reframes your thoughts more positively, it also helps you to practice self-compassion.

Replace negative thinking with positive affirmations that you know are true about yourself.

Over time, your brain can rewire itself to more positive self-talk. This will be the biggest and most self-loving thing you can do because you will notice your life around you begins to change as you change your internal dialogue. This is your POWER!

Julie Cass

The Positive Change Group

Try a Self-Care Retreat.