Written by Monica Kovacs, Sacred Sexuality and Embodiment Coach Monica is a Sacred Sexuality and Embodiment Coach whose keen interest is exploring the intersections of the mystical and the erotic. With over 10 years of experience in Somatic Sex Education, Tantra, and BDSM, she offers clients embodied tools and practices for healing sexual trauma, reclaiming their erotic wisdom, and integrating sex and spirit. The popularity of mindfulness has surged in recent years, with numerous studies demonstrating its effectiveness in alleviating stress, anxiety, and depression while improving overall quality of life. But few people have explored how we can use the principles of mindfulness to create a sex life that feels richer, more connected, and deeply fulfilling. If sex and mindfulness feel like opposing topics that shouldn't even share the same sentence, read on. What is mindfulness? Mindfulness is the practice of maintaining moment-by-moment awareness of our unfolding experience, whether that's observing our breath, body sensations, thoughts, or feelings. It also involves an attitude of non-judgment, meaning we don't label any experience as "good" or "bad" but simply stay present and curious. Beginners often misinterpret this definition as requiring intense focus and concentration. But rather than focusing on something with great effort, think of mindfulness as a process of noticing details with ever-increasing subtlety. Try this example: Look at the palm of your hand. At first, you might notice the overall shape and size. If you're wearing rings, your eyes may be drawn to their shine. As you look closer, you may start noticing subtle gradations of color from one area to another, the lines at your knuckles, the deep creases in your palm, then the subtler creases. As you continue looking, you notice the fine texture of your skin, maybe even the unique pattern of each fingerprint. Just like that, you've spent several moments actively present and engaged with your hand, discovering it rather than thinking about it. This is what mindfulness should feel like.   The problem: Spectatoring during sex One of the biggest obstacles to a fulfilling sex life is the experience of "spectatoring," not being fully embodied, or simply watching yourself go through the motions without truly feeling anything. It's a state of separation and dissociation, essentially the opposite of presence and embodiment. Spectatoring can show up in these ways:   During partnered sex A busy mind during sex, unable to turn off thoughts about other responsibilities Performance anxiety, constantly wondering if what you're doing is pleasing your partner Body shame, worrying about how you look, smell, or taste, trying to hide what you find unacceptable Going on autopilot, performing what pleases your partner without experiencing pleasure yourself Feeling no sense of agency in how your experience unfolds, simply allowing what you think is expected Fixating on the end goal of orgasm while neglecting the journey   During solo sex   Chasing climax just to get on with your day Being so captivated by a screen that you've lost all awareness of your inner experience Rushing and being impatient with your body   If any of this resonates, you're not alone. These are the hidden and often painful experiences of many clients I see in private practice. For those who didn't receive adequate sex education (most people), they may resign themselves to believing they're broken or that "this is just how it is." Others sense that something better is possible, but have no idea where to look or how to make changes. Many turn to popular advice on learning new sexual techniques, only to find themselves just as frustrated and unfulfilled. Why? "Because without mindfulness, we stay removed from sensations in the body, continuing to think about rather than experience arousal."   How mindfulness unlocks desire You may have heard the terms spontaneous desire and responsive desire. Spontaneous desire arises out of the blue, as the name implies. Responsive desire, in contrast, requires a supportive context (such as feeling safe, relaxed, or in a pleasant environment) along with appropriate sexual cues for that person's arousal. As humans, we may experience varying degrees of both pathways. Here's what's important to understand: "there is nothing lacking in responsive desire." Both pathways are healthy and valid. If you rarely feel struck by spontaneous urges or find it takes effort to become aroused, you likely experience more responsive desire. And here's where our understanding of sexual response has evolved. Older models suggested that desire precedes arousal, meaning you'd be expected to actively want sex before experiencing any physical turn-on. But think back to those spectatoring scenarios. If you're going through the motions without connecting to pleasure, why would you desire it? This is a major reason people feel they've "lost their libido." Sex that isn't fulfilling simply isn't desirable. Research by Dr. Rosemary Basson has revolutionized our understanding of sexual response, particularly for women. Her work demonstrates that it's healthy and normal to begin from a place of sexual neutrality, neither desiring nor being opposed to sex. From this neutral starting point, tuning into cues for sexual arousal can lead to desire following arousal. In other words, we experience physical turn-on first, and that translates into desire.[1] This is where mindfulness becomes essential. Mindfulness is the key to noticing subtle shifts and changes in our bodies when we encounter sexual cues. It helps us stay attuned to our arousal so we can follow it deeper, while preventing us from getting tangled in sex-negative judgments that may arise. Mindfulness makes the difference between a sexual cue going completely unnoticed versus deep attunement to pleasure, resulting in a connected and fulfilling experience.   Understanding your sexual accelerator and brakes The Dual Control Model of Sexual Arousal, developed at the Kinsey Institute, explains that we each have excitatory and inhibitory systems that determine whether we pursue or decline sex. Think of it like your gas pedal and brakes. Your excitatory system (gas pedal) gets activated by cues relevant to your turn-on. This might be a certain scent, sound, look, tone of voice, or gesture. Often it involves proximity or contact with someone you're attracted to and touch that ignites your body. Your excitatory system can also be triggered by erotic content that speaks to your specific interests. Your inhibitory system (brakes) responds to all your perceived reasons why sex would be a bad idea right now. This list could be endless: too many items on your to-do list, fatigue, emotional tension, kids at home, not feeling fresh, negative body image. More serious concerns might include an unsafe sexual partner or high risk of unwanted pregnancy or STIs. While we each have varying sensitivities in these systems, mindfulness can help you navigate both your accelerator and brakes. For example, if one of your brakes is negative body image, you can use mindfulness to observe your thoughts. You might slow down to notice the critical voice in your head. With a curious and non-judgmental attitude, you can create spaciousness around these beliefs and recognize their subjective, malleable nature. Soon enough, they begin to lose their charge. You can watch them arise and let them pass. They no longer need to dampen your experience. Now you've freed up space to tune into your sexual cues. You can mindfully notice all the things in your environment that feel pleasurable to your five senses. What sights, sounds, smells, tastes, and skin sensations invite you toward pleasure? How does your body respond? What internal sensations does your environment evoke?   Developing body awareness through practice One of the most powerful practices for coming out of your head and into your body is the body scan meditation, a foundational component of mindfulness practices. A body scan involves gradually placing your attention in different parts of your body and simply noticing what's present. Sometimes there's numbness, or sensations like warmth, tingling, vibration, or pressure. There's no right or wrong experience, the only goal is to notice. Practicing body scan meditations regularly can dramatically rewire your nervous system toward deeper body awareness. Remember the example of observing your hand? The longer you stayed present, the more details emerged. Now imagine that happening with sensations throughout your body. Imagine slowing down time and zooming in on every detail of your kinesthetic awareness so it becomes a complex, captivating tapestry of aliveness that beckons you to feel more and more. This possibility is available to everyone through simple mindfulness. This radical ability to harness your attention and surrender to your body makes the difference between mechanically performing a technique versus savoring the moment.   Putting it into practice Whether you're single or partnered, I always recommend clients learn and experiment on their own first. Being with yourself provides a safe, low-stakes environment to try new things and discover how they make you feel. Start with a body scan meditation. Practice daily or at least a few times a week. Various recordings are available on YouTube or Insight Timer at different lengths depending on your available time. You can use the body scan as a standalone practice or right before engaging intimately. It provides a helpful transition to calm the nervous system while awakening feelings. Engage in a Mindful Self Pleasure Practice. The way that you pleasure yourself trains your nervous system in specific ways and determines how you will show up in partnered sex as well. Start with yourself, practice slowing down, noticing breath and sensation in your body, and tracking your moment-to-moment pleasure. If you’d like more helpful guidelines on how to engage in a mindful self-pleasure practice, I’ve created a free downloadable guide, the Mindful Self Pleasure Manual, which you can access here .   Ready to go deeper? If you're ready to transform your relationship with pleasure and sexuality, I invite you to work with me one-on-one. Through personalized guidance, we can address your unique challenges and help you cultivate the connected, fulfilling sex life you deserve. Visit my website to learn more about working together and schedule a consultation. Follow me on Instagram and LinkedIn for more info! Read more from Monica Kovacs Monica Kovacs, Sacred Sexuality and Embodiment Coach Monica is a Sacred Sexuality and Embodiment Coach who brings a holistic lens to the understanding of human eroticism. Coming from a deeply religious and dogmatic background, she spent her early adulthood breaking taboos and exploring ways to integrate the mystical and the erotic. Now with over a decade of experience in Tantra, BDSM, Somatic Sex Education, Breathwork, and Depth Psychology, she devotes herself to guiding others along the path back to sexual wholeness. Using practices that are grounded in modern neuroscience while also drawing on ancient wisdom traditions, she aims to equip clients with body-based tools for accessing healing, growth, and insight on their sexual journey. References: [1] Basson, R. (2000). The female sexual response: A different model. Journal of Sex & Marital Therapy , 26(1), 51-65.

Anele Griessel trained as an occupational therapist in her native South Africa but has lived in the UK for 25 years, working mostly with children and young people but also with adults who have a formal diagnosis of neurodiversity. During that time, she has helped countless families turn their lives around with advice and support rooted in a simple message: Choose joy. In an increasingly frenetic and demanding world, that message has never been more important, says Anele. Anele Griessel, Occupational Therapist What inspired you to become an occupational therapist and start Estemoa-OT Ltd? There were two people in South Africa who really shaped me, personally and professionally. One was my drama teacher, Joan Alkema. She was way ahead of her time. When I was 17, back in the early 1990s, Joan asked if I would help her as a volunteer at a residential home. All the young people there were displaced and Joan would start each session by getting everybody to lie on the floor and telling them to ‘belly breathe.’ You could see the children’s breath deepen and their bodies and brains settle and relax, and that had such a beneficial impact on their nervous system. It had such an impact on me that it has stayed with me all through my career. Another inspiration was Archbishop Desmond Tutu in the way that he chose joy on a daily basis, even when he was going through his cancer journey. We all have difficult stuff to deal with, but we can all choose joy and, in that way, build resilience. I first founded TLC Space Ltd, a successful occupational therapy clinic in the south-east of England, and recently handed over the reins to that to start Estemoa-OT Ltd. I will continue my consultative work but am very excited about the new opportunities and direction ahead of me. I am currently focusing on developing software options to support adults to reduce overwhelm and enable them to thrive. How would you describe occupational therapy to someone who has never heard of it before? Occupational Therapy is an allied health profession grounded in physiology, psychology and neuroscience. By focusing on the person, their environment and their occupation, an occupational therapist enables a person to engage in meaningful daily activities. I am particularly interested in how our sensory system registers and responds to environmental input and body signals, and the impact this has on our participation in everyday life. Our sensory reactions influence everything - our productivity, our relationships, our joy and our ability to care for ourselves and others. What specific challenges or needs does your practice specialise in addressing? Overwhelm. In 2026, the pace of technology and life is so fast, but our bodies are very slow evolvers. Our bodies and brains have not kept up with modern technology – how could they? Suddenly, our bodies have to deal with sensory input all day long and sometimes all night too, and therefore, there is a lot of overwhelm, especially among young people. What does a typical session with you look like for a new client? It consists of a three-part process. First, we explore the person’s sensory profile, their life roles, responsibilities and typical daily activities. Next, we analyse the impact of their unique sensory profile upon life’s occupations and identify the priority pain points. Finally, we look at ways to nurture their sensory system and build in practical sensory strategies to help them thrive and build resilience around chosen priority areas. How do your sensory preference consultations and coaching help neurodivergent adults live better lives? They help adults to live better lives by transforming how they understand, manage, and interact with their sensory environments. By moving from a deficit-based approach to a strengths-based, neuro-affirming model, these services empower individuals to reduce burnout, increase emotional regulation, and create personalized, sustainable lifestyles.  Can you share a success story that shows the impact of your work? (without naming names) I am so passionate about what I do and can think of a few clients that illustrate how precise occupational therapy input can alter life trajectories well beyond symptom-management. DK, for example, presented in adulthood with longstanding, under-recognised sensory-motor and praxis difficulties which had impaired education, work, and relationships despite high intellectual ability. Through detailed assessment, formulation, and coaching-based intervention, she developed a clearer understanding of her neurodevelopmental profile, reduced daily cognitive and physical effort, and built strategies that supported sustained participation in complex roles. DK had previously navigated academic life with significant hidden strain but went on to complete her medical training and now works as a practising GP clinician, while maintaining a stable, fulfilling relationship. What makes your approach different from other occupational therapy services out there? I am a very simplistic person and believe that, with the ocean of information now around us, we often overthink and over-complicate. Informed by the work of Stephen Porges, Dr. Mona Delahooke, Bessel van der Kolk and people like Kelly Mahler, and my drama teacher, Joan, I have found that by activating our senses and the Vagus Nerve through simple actions, we can make a big difference to daily perceptions of overwhelm. In the most simple terms, it is about noticing with intent; about getting your mind and body into a place where you shut out that ocean and just notice things that are right around you – what you see and hear, what you smell, what you feel. That is sensory input and it is a great strategy to address overwhelm. Just sit or stand for a moment. Take a breath. Be still and notice with intent. There is so much to notice. Our bodies are so connected to nature, so notice nature. A squirrel running across a branch. The shape of a leaf. The clouds above. The stillness around you. I am working on a software tool that will launch soon and be available as a free tool for all to use. Noticing with intent is a strategy not only for neurodivergent adults but for all of us to address overwhelm. What are the biggest misconceptions people have about occupational therapy? The term ‘occupation’ is so confusing. My dad thought I was going to work with mums who are in labour! Occupational Therapists focus on function and how health impacts performance and ways that can improve function to enable greater participation in the roles, tasks and activities that they choose to do, need to do or are expected to do. How are sensory-based profiles different from personality profiles? Our sensory-based assessments consider how sensory input is being processed by the human brain. They consider the lower, primitive, intuitive, automatic part of the brain and the impact this has on stress responses, emotional regulation and the higher functions of the brain. Personality profiles typically measure the middle to higher levels and depend more on cognitive responses rather than intuitive, automatic input from our senses. Both add valuable information about how you operate best as a person. How do you work with families and caregivers to support long-term success? I believe that consistency in practical micro-actions or strategies will build routines and eventually become habits. This is one component of long-term success, but it is so important to build a therapeutic relationship where I am part of their village to support, encourage and guide. What advice would you give to someone who is hesitant or unsure about exploring their own sensory preferences? Exploring your sensory preferences can feel unnecessary, but it is a powerful form of self-care, based in neuroscience, which helps you manage energy, builds resilience, and enables you to thrive in a world that often feels overwhelming. Listen to Anele speak about overwhelm, joy and sensory preferences with Dr. Andrew Greenland on Voices in Health and Wellness, a podcast spotlighting the founders, practitioners, and innovators redefining what care looks like today.  Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Anele Griessel

Written by Elizabeth Hopper Borge, Health and Wellness Coach Elizabeth Borge is a well-known Yoga and Tai chi professional, a National Board Certified health and Wellness coach, NBC-HWC, and a C-IAYT yoga therapist. She is the owner of Fit for Life Jenkiintown and founder of Dancer for Life LLC. In today’s relentless and high-stress world, the path to a healthy lifestyle often feels like an uphill battle. We are constantly bombarded with "what" to do, such as eating better, avoiding certain foods, or moving more, but we rarely talk about the "how." This is exactly where health and wellness coaching bridges the gap. It isn’t just about fitness, it’s a deeply personalized and supportive partnership designed to help individuals navigate their unique wellness journeys. Whether the goal is refining nutrition, reclaiming peace through stress management, or simply finding a sense of balance, coaching provides the structure to make those goals a reality.   1. A personalized roadmap in a world of generic advice Most health advice is "one size fits all," but life isn't that simple. At its core, a health and wellness coach acts as a partner in your journey. Instead of handed-down scripts or fleeting quick fixes, we take the time to understand specific challenges, habits, and aspirations. By creating a safe and non-judgmental space for open dialogue, we can explore the mental and physical blocks holding you back. This clarity allows us to move forward with a plan that actually fits your schedule and your life.   2. Prioritizing sustainability over perfection Many people struggle because they fall into the trap of all-or-nothing thinking. Coaching shifts the focus from rigid rules to realistic, sustainable shifts that align with how you actually live. We look at the big picture: Are you sleeping well? Do you have the energy to play with your kids? Is your daily routine mindful or chaotic? By focusing on small and incremental wins, we build a foundation for weight management and vitality that doesn't crumble the moment life gets busy. It’s about making health a natural part of your life rather than a chore on your to-do list.   3. Health and wellness empowerment through radical support Ultimately, health and wellness coaching is about empowerment. It’s about giving people the tools to take full ownership of their well-being. Through consistent support and accountability, individuals build the self-awareness necessary to stay the course long-term. With the right guidance, wellness goals transform from "someday" wishes into achievable, daily realities. We believe that with the right support and motivation, lasting change is not just possible, but inevitable. A holistic path at Fit for Life Jenkintown At Fit for Life Jenkintown, we believe that true wellness requires a balance of the body, mind, and spirit. Our coaching goes beyond standard fitness plans by incorporating mind-body practices that promote deep healing and restoration. We offer a comprehensive suite of services, including Yoga to improve flexibility and mindfulness, as well as Reiki for energetic balance and stress reduction. For those seeking fluid and intentional movement, we integrate the gentle practices of Tai Chi and Qigong. These modalities allow us to support you in a way that is restorative rather than just exhausting. Whether you are taking your very first step or looking to elevate your current routine, we are here to provide the expert, multi-faceted support you deserve. Let us work together to cultivate the healthiest and most vibrant version of you. When you are ready to take that next step, we are here to help you lead the way. Visit my website to view our full class schedule and start your journey today. Read more from Elizabeth Hopper Borge Elizabeth Hopper Borge, Health and Wellness Coach Elizabeth is an NHB-WC (Board-Certified Health and Wellness coach), Certified Professional Coach, and Certified Weight Loss Coach (AFPA). She is a C-IAYT yoga therapist and has had years of counseling experience. She is a Level 1 and Level 2 IIQTC (Institute of Integral Qigong and Tai Chi) Senior Trainer, Tai Chi Easy Senior Trainer, and a Healer Within Senior Trainer. She is using all these skillsets to support your wellness journey.

Written by Ada Garza, The Transition Alchemist Ada Garza is the founder of Love.Alchemy.Life , guiding individuals and corporate leaders through life transitions using emotional alchemy, breathwork, and energy healing. She helps transmute emotional chaos into clarity, enabling clients to embody resilience, reconnect with their soul, and lead with presence and purpose. There are moments when sadness arrives without warning. For me, it shows up during an ordinary workday. I’ll be focused on emails, my calendar, my to-do list, then something small happens. A conversation. A comment. An unexpected memory. My body makes it clear: you need to feel this, whether you have time or not. I've held back tears at my desk, feeling them collect in my chest. I've made it to the train platform before they spilled over. I've sat on the bathroom floor at 11 PM, face wet, asking, 'Why can’t I stay positive?' Why can’t I fix this faster? But here’s what I’ve learned through my nervous system, client work, and somatic training: your body isn’t broken. It’s communicating. And it deserves to be heard, even as we begin to understand how sadness shapes our early emotional responses. Sadness is one of the first emotions we learn to betray From an early age, we receive a clear message: sadness is a problem to be solved. Stay positive. Be strong. Keep going. You'll feel better tomorrow. But there's something deeper happening beneath these well-intentioned words. Society doesn't just discourage sadness for your sake, it discourages it because sadness is a mirror. When we witness someone else's sadness, we're confronted with our own. And most people aren't ready for that confrontation. So we learn the unspoken rule: keep your sadness contained. Don't make others uncomfortable. Don't force them to look at their own grief, their own losses, their own unlived lives reflected back in your tears. We armor ourselves against sadness not because it's weak, but because feeling it fully might require everyone around us to feel theirs too. And so we do what we're told. We push through. We stay positive. We pretend we'll feel better tomorrow. We learn to override our body's intelligence in the service of everyone else's comfort. We learn to armor against sadness rather than metabolize it. We push through or shame ourselves for feeling it. But sadness isn't a glitch in your system. "It's your system working exactly as it's designed to." Sadness is an intelligent, biological, emotional response to loss. When allowed to move through you instead of being suppressed, bypassed, or performed away, it becomes essential for genuine healing, deep adaptation, and the kind of growth that actually changes you. Not the kind of growth that looks good on Instagram. The kind that rewires you from the inside out. What sadness actually is (from a nervous system perspective) I spent years feeling shame about crying. Tears meant weakness. Loss of control. Not being "healed enough," or "spiritual enough," or "strong enough." Only after studying somatic psychology and nervous system science did I understand: crying is one of the most sophisticated forms of nervous system regulation. When we allow tears to come even before we can explain what we're feeling we're doing something revolutionary. We're communicating to our nervous system: I see you. I'm not fighting you. I'm here with you. That acknowledgment alone sends a powerful signal to your body: You are safe enough to release. When your body feels genuinely safe, not spiritually bypassed, not forced, not performed, it can actually let go. At its core, sadness arises when something meaningful has ended, changed, or slipped out of reach. But here's what most wellness advice misses: loss doesn't always look dramatic. It can be: The end of a relationship (or a relationship change) A shift in how you see yourself An opportunity that passed you by The person you used to be, who no longer fits It might be time itself moving forward, taking pieces of your old life with it From a nervous system view, sadness is a low-energy state. It pulls you inward, slows you down, and asks you to pause and reflect. This isn't dysfunction. This is your system recalibrating. Nature’s winter pauses growth, turns energy inward, and lets soil rest. Nothing in nature fights winter, it simply works with it. Your emotional world follows the same seasonal logic, which becomes especially clear as we explore the physical ways sadness shows up. Where sadness lives (and why your breath gets shallow) Sadness isn't only a mental experience. It lives in your soma, your body. You might not think about sadness at all. Instead, you feel it: Heaviness settling in your chest like a stone Your breath becoming shallow, almost restricted A lump appearing in your throat that won't dissolve Your spine collapsing slightly, your shoulders rounding forward A hollow, sinking sensation in your belly Somatic psychology and Eastern frameworks show sadness connects to your lungs and breath. "Your lungs govern two essential capacities: taking in life, and letting go." When sadness gets stuck, unexpressed, or prolonged, your breathing becomes shallow. Your body holds on, movement minimizes, and vitality dims. Over time, relief doesn’t come, instead, numbness does set in. Though it may seem safer than sadness, numbness disconnects you from yourself. If you find yourself overwhelmed or numb, remember it's crucial to seek support. Reach out to a friend or counselor, or use grounding techniques to anchor you in the present moment. Acknowledging these feelings is the first step toward emotional safety and healing. Additionally, I invite you to connect with others who are navigating similar experiences. Share your thoughts, questions, or stories in the comments below or via direct messages. This can foster a sense of community, belonging, and real-time support.   A quick grounding technique Try the 5-4-3-2-1 senses exercise. Start by identifying five things you can see around you, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This practice can help you refocus on the present and create a sense of calm and stability. Why sadness gets stuck (and why most advice makes it worse) Sadness becomes problematic not because it exists, but because it persists. Sadness becomes problematic because it remains incomplete. Most of us were never shown how to: Stay present with sadness without drowning in it Allow emotional expression without losing control Regulate our nervous system while feeling deeply As a result, sadness typically takes one of two paths, and both of them trap you: Suppression: You override it with distraction, productivity, forced positivity, or spiritual bypassing. You smile and move on. And something inside you stays locked. Overwhelm: You become flooded, immobilized, and lost in sadness. You can't function. You feel broken for not being able to handle it. Neither path allows sadness to complete its natural cycle. What sadness needs is continuity: your ability to let it move, breathe, soften, and release without forcing or avoiding it. This is where real transformation begins, and it starts with the bridge between your emotional and physical experiences: your breath. The bridge: How breath becomes your nervous system's permission slip Here's something that changed my life, and something I now teach in every session: "Your breath is one of the few systems in your body that is both automatic and voluntary." This makes breath the most powerful link between what you feel and whether you feel safe enough to process it. When sadness meets consciousness, gentle breathing, not intense cathartic breathing, but connected breathing, something shifts. Your nervous system orients back toward safety Emotional expression becomes possible without overwhelm Tears, sighs, and genuine release can occur naturally "For sadness, gentle continuity helps more than force." A softened breath, especially one where your exhale is longer than your inhale, sends a direct message to your nervous system: It is safe to let go now. This is not spiritual fluff. This is neuroscience. Your vagus nerve receives this message directly. And your body listens, which brings us to a common misunderstanding about what it truly needs to heal. The misunderstanding that keeps people stuck There's a common belief that healing requires intensity. Breakthrough moments. Cathartic release. Working through it hard. But the truth, the one I've seen in every single person I've worked with, is this: healing requires capacity, in other words, regulation, not intensity. Regulation isn't avoidance. Regulation is emotional intelligence. When you move between feeling and regulating between staying with sadness and returning to the center, something alchemical happens. Sadness becomes something you experience and metabolize, not something that consumes you. This is how emotions move through you, not into long-term storage. This is how you become free, preparing you to notice how the seasons themselves can serve as teachers in your emotional life. Sadness as a seasonal teacher (and why February matters) Many people experience what's called the "winter blues" in February. But I’ve learned this isn’t brain chemistry gone wrong. It’s an invitation from your nervous system. Winter, especially February, calls for stillness, reflection, and letting go. Resist and sadness hardens, listen and it becomes informative. "Sadness tells you what mattered, shows where you’re holding on, and clears space for what’s next." This is why I'm hosting my very first workshop to work with the emotion of sadness, part of my Emotional Alchemy Program, on Saturday, February 21st, and Sunday, February 22nd (12:00-3:00 PM EST each day) right when the collective is moving through this seasonal sadness, when your body is urging you to honor what needs to be released. The Alchemical Spiral: How sadness becomes wisdom Over time, I’ve realized sadness is one note in a larger symphony. The same process applies to all emotions: anger, fear, grief, and joy. Each carries energy. When you let energy move in your body through tears, breath, gentle movement, and sound, it transforms and settles. If not, it lingers, hardens, and becomes the story you tell yourself. I teach this through what I call The Alchemical Spiral of Healing. It consists of three steps: Feel: Sense the sadness in your body without judgment. Transform: Breathe with it, move with it, allow it to shift through your nervous system. Embody: Integrate what you've learned, let it become wisdom rather than trauma. To complement this understanding, try a simple self-practice: Find a quiet space where you won't be disturbed. Sit or lie down comfortably and close your eyes. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on where you feel sadness in your body. Place your hands on that area, if possible, and breathe into it. As you breathe, visualize the sadness softening and dispersing. Spend five to ten minutes in this state, allowing whatever emotions arise to be felt fully, without judgment. Each time you choose to acknowledge an emotion rather than suppress it, you're building something precious: trust with your own nervous system. That trust is what allows you to become genuinely masterful at working with your emotional life, which ultimately changes how you relate to sadness itself. What sadness actually needs from you Sadness doesn't need to be solved, fixed, or bypassed. "Sadness needs to be felt gently, safely, and with someone who understands. Don't rush or dismiss it." When you learn how to: Sense sadness in your body without shame Breathe with it rather than against it Allow expression without force or judgment Regulate your nervous system so you don't get flooded or numb  Sadness becomes an ally and a teacher, unlocking your next chapter when you let yourself feel it fully. It teaches you how to let go of what's complete, so you can make space for what's emerging. A closing reflection I've come to see sadness as one of the most beautiful emotions we have access to, inviting us again and again to trust ourselves and to honor what we feel. Yes, it accompanies grief and letting go. But it also reflects something profound: your capacity to love, to care, and to assign meaning to your life. Each time you let go of what no longer serves you, you're not losing something, you're creating space for something more aligned with who you've become. Sadness marks the threshold between what was and what's next. If sadness has been present in your life recently, it doesn't mean something is wrong with you. "It may mean something important is asking to be honored, integrated, or released." The question isn't how quickly you can move past sadness. "The question is, do you know how to move through it?" And that is a learnable skill. One I'm trained to guide you through. You're invited: The Alchemy of Sadness If sadness is present in your life right now, you don't have to navigate it alone or rush yourself through it. On Saturday, February 21st & Sunday, February 22nd (12:00-3:00 PM EST each day), I'm hosting The Alchemy of Sadness, an Alchemical Breathwork & Somatic Journey workshop. This is an intimate setting with a maximum of 12 people, designed for those ready to stop managing their sadness and start metabolizing it. We ensure a safe, confidential, and supportive environment where all participants can feel secure in expressing their emotions and sharing their experiences. Each session is facilitated to foster trust and openness, creating a compassionate space for all. Regardless of your experience level, this workshop is beginner-friendly and open to everyone, encouraging even hesitant or new participants to join with confidence. We'll explore: How sadness lives in your body (and what it's trying to tell you) Guided breathwork to tap into sadness—or whatever emotion is ready to emerge that day—and learn to fully feel it Gentle somatic movements for genuine release How to integrate what sadness teaches you "This is not about fixing or forcing release. It's about learning how to stay present with what's already asking for your attention." If you feel called to explore sadness in a supported, embodied, and deeply real way, you can join the session and explore sadness with others who are also learning to alchemize their emotional lives. To register for the Alchemy of Sadness workshop, visit here:   Emotional Alchemy - February Session.  Or on my Instagram . Once you sign up, you will receive a confirmation email with all the details you need to prepare for the event, including the schedule and a list of materials to have on hand. We recommend setting up a quiet space where you can participate without interruptions. For any questions or assistance, feel free to reach out @ adagarza@lovealchemylife.com Your sadness is not a problem. It's intelligence. It's your body speaking. It's an opportunity to go deeper. And you're not meant to do this alone. I'm here. Let's work with what's alive in you. This article is part of an ongoing exploration into emotional processing, nervous system regulation, and embodied healing. To deepen this journey, I invite you to follow for upcoming posts that will continue to explore these themes. You are encouraged to engage with the community by sharing your own stories or experiences related to these topics. By doing this, you can become part of a supportive and understanding community and build an ongoing support network. Follow me on Facebook for more info! Read more from Ada Garza Ada Garza, The Transition Alchemist Ada Garza is a Transition Alchemist and founder of Love.Alchemy.Life , guiding individuals and leaders through major life transitions using nervous system healing, breathwork, and energy healing. Through her signature Alchemical Spiral method, she helps clients transform emotional suppression into embodied resilience, reconnect with their authentic selves, and navigate change with clarity and self-trust.

Written by Osvaldo Cooley, PhD, Dermal Clinician & Body Contouring Specialist Dr. Osvaldo Cooley, PhD, is an expert in body transformation, metabolic performance, and longevity. As the founder of The Elite Hub, Dr Os helps high-performing individuals achieve visible, lasting results through advanced diagnostics, personalised recovery strategies, and specialised body contouring therapies. Most endurance athletes train to be fit. Very few train to be complete. Fitness is common. Completion is rare. After working with athletes across endurance sports, from recreational runners to competitive trail, triathlon, and obstacle racers, one pattern emerges consistently: performance does not fail because athletes lack effort. It fails because training addresses isolated components rather than the integrated system. The complete endurance athlete is not built by accident. They are built metabolically, neurologically, mechanically, and strategically. Beyond fitness: What “complete” really means A complete endurance athlete is not defined by VO₂ max alone, weekly mileage, or personal bests. They are defined by their ability to: Sustain effort efficiently Transition between energy systems seamlessly Maintain movement quality under fatigue Recover quickly and repeatedly Perform consistently under stress This requires more than training hard. It requires training with intent. The metabolic foundation Every endurance performance is a metabolic event. Without sufficient fat-burning efficiency, athletes rely prematurely on carbohydrates. Without metabolic flexibility, pace becomes fragile. Without aerobic depth, intensity becomes unsustainable. This is why Zone 2 training sits at the centre of elite endurance development, not because it is easy, but because it builds the metabolic machinery that supports everything else. Athletes who master their aerobic base can train harder when it matters and absorb it. The role of VO₂ max in context VO₂ max defines the ceiling of oxygen uptake. It is important but incomplete. Two athletes can share the same VO₂ max and produce vastly different outcomes. The difference lies in how economically that oxygen is used, how long fat oxidation is preserved, and how quickly recovery occurs. VO₂ max sets the potential. Metabolic efficiency determines access to it. Movement economy: Where performance is won Every stride, pedal stroke, and step carries an energetic cost. Efficient athletes waste less. Movement economy reflects posture, coordination, strength, balance, breathing mechanics, and neuromuscular timing. It is why elite athletes appear smooth even under load and why less economical athletes “work harder” for less output. Efficiency is not passive. It is trained deliberately. Breathing: The overlooked control system Breathing is the interface between metabolism and the nervous system. Poor breathing coordination elevates heart rate, disrupts fat oxidation, and accelerates fatigue. Efficient breathing stabilises pace, supports recovery, and improves tolerance to sustained effort. Elite athletes do not breathe harder, they breathe better. Recovery capacity: The true limiter Training does not create adaptation. Recovery does. Recovery capacity determines how much training an athlete can use. Without it, progress stagnates regardless of motivation. Athletes who recover well can train consistently, layer intensity intelligently, and perform when it matters. Those who do not remain stuck in cycles of fatigue and inconsistency. Recovery is not weakness. It is leverage. Why chasing intensity fails Intensity has a role, but only when supported by aerobic depth, metabolic flexibility, and recovery capacity. Chronic intensity without foundation leads to: Reduced fat oxidation Nervous system overload Declining movement economy Shortened athletic lifespan Elite athletes do not train hard all the time. They train appropriately all the time. The complete athlete model The complete endurance athlete integrates: Aerobic efficiency (Zone 2 mastery) Strategic intensity (purposeful intervals) Strength for economy and durability Breathing control for metabolic stability Recovery as a performance system This is not about doing more. It is about doing what matters. From fit to elite, even if you’re not one (yet) You do not need to be a professional athlete to train like one. Elite thinking is not defined by talent, it is defined by precision. Athletes who adopt a metabolic-first approach train smarter, progress faster, and remain competitive longer. They stop guessing. They stop chasing fatigue. They start building systems. And systems scale. The invitation If you want to move beyond generic training advice and build yourself as a complete endurance athlete, the first step is understanding your physiology, not copying someone else’s program. At The Elite Hub, advanced VO₂ max and metabolic testing provide the blueprint. From there, training becomes intentional, personalised, and sustainable. This is not about being elite today. It is about training like someone who intends to be. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Osvaldo Cooley, PhD Osvaldo Cooley, PhD, Dermal Clinician & Body Contouring Specialist Dr. Osvaldo Cooley, PhD, is a leading expert in body transformation, metabolic performance, and longevity. A former athlete, his promising career was cut short by injuries that sparked a passion for understanding recovery and performance optimisation. Drawing from his personal journey and extensive research, Dr. Os developed proven techniques to help men and women transform their bodies, improve fitness, and boost long-term health. As the founder of The Elite Hub, he empowers high-performing individuals to achieve visible, lasting results through advanced diagnostics and personalised strategies.

Sam Lee is a distinguished leader coaching social skills, communication, and social confidence. Being in the hospital 3 times due to being bullied, and therefore went through depression and mental health issues, he has overcome his adversities. He has since dedicated his life to helping others master their social skills so they can connect with like-minded people and build genuine connections. He is the Founder and CEO of Connect with Confidence, a premium social skills coaching service with students worldwide. His mission: To make the world a safer place to live in with ethical social skills. Sam Lee, Multi-Award Winning Certified Social Skills Coach Who is Sam Lee? Introduce yourself, your hobbies, favorites, who you are at home and in business, and something interesting about you. My name is Sam Lee, and prior to coaching, I was a Real Estate Agent and have over 10 years of experience in sales. I was born in Hong Kong and migrated to Australia when I was a kid. My hobbies include playing basketball both socially and competitively, socialising with friends, fishing, and going for a drive. My favourite is spending time with my partner in crime. At home, I like to chill and relax, watch YouTube videos such as the NBA, interesting and funny videos, news, etc. In business, I put on a different hat due to the nature that I am dealing with my client’s life, so I have to put on a professional hat and make them get their money’s worth. Something interesting about me is that I like to build friendships, and I can build friendships fast. What inspired you to start helping people build confidence and transform their communication? It really started off with me being shy, nervous, introverted, while being admitted to the hospital 3x times due to mental health issues and depression due to an unhappy life previously, and being bullied in person and cyber-bullied as well. In 2017, I had this idea of writing a book due to the social hardships I endured, and I said to myself enough is enough. So 2 and a half years later I published my first book called “The Social Way” with the end goal in mind to help people out there doing it tough and improve on their social skills so they can connect with like-minded people and also to send a message out there to the people who bully people that it can have serious consequences to their mental health and can lead to suicide and depression which we are already currently experiencing in the world we live in today. Fast forward now to 2020 and beyond, I have started my coaching journey to improve people’s social skills and confidence while growing their professional network and 10x their income from their connections. What specific challenges do your clients face before they work with you? Great question, the challenges that my client faces are being socially awkward, social anxiety, building friendships with others, a sense of loneliness, unable to start deep and meaningful conversations, imposter syndrome, making a good first impression, and lacking confidence. How do you help someone go from feeling unsure to confident and empowered in life and relationships? If they are incompetent, then I help upskill them with social skills. E.g., If they are very bad with conversation skills, I help them master that skill. If they take things personally with others, I help them to be less sensitive around them. It is a 2-step process for my clients, It really starts off with helping them to master their social skills first then when I give them the green light to go that they are confident enough to socialise and connect with people that matter to them, they can start to go out there to build healthy and genuine relationships while I coach them at the backend so they don’t burn that bridge and loose that opportunity with that connection or building rapport with people in life, work or in business.  What is the core philosophy or approach behind your coaching work? The core philosophy behind my coaching work is to help my clients get to their outcomes fast and to help them build unshakable confidence and significant transformation. My mission statement is “To make the world a safer place to live in with ethical social skills.” What results or changes do clients typically experience after working with you? The results are building more friendships and connections, as well as having unshakable confidence with anyone they want to meet. I have clients who have better harmonious relationships or are even in a relationship. Also, increase their income significantly by getting a pay rise in their job, and for the business owners out there, more profit and collaboration partners as a result of working with me. It is all about trust. If you can build trust with anyone by socialising with them, then the transaction comes after. What is one thing people often misunderstand about confidence and communication? Most people often overthink when it comes to conversations with someone they haven’t met before. Because they don’t know what to say and have awkward silences which make the interaction with someone embarrassing. So they rather avoid the situation with the person they are conversing with. Can you share a success story where your coaching made a major impact on someone’s life? I want to talk about my previous client, Arvid, who doubled his income in his Immigration Agency Business just by mastering his social skills. Arvid was a shy introvert who couldn’t connect and build trust with his clients. His conversations with his clients weren’t clicking and weren’t building trust at all. Arvid’s goal was to know how to socialise effectively with his clients so he could build instant rapport with them, therefore making more revenue in his business. He felt social anxiety, nervousness, and a lack of confidence when meeting his potential clients. Arvid originally thought that my program was expensive and was sceptical about the result I could help him achieve.  But after convincing him to join my signature The Social Warrior Program and giving it a go, he felt that all my content (Skills/Techniques/Lifehacks), etc, was gold and he could implement it quickly and started to gain results very quickly and build more trust with his clients. He knew that the missing piece of the puzzle in order to attract more clients was that his social skills needed to improve.  As a result, Arvid was able to sign up more clients from my coaching and made more revenue than he could have projected. He felt happy and a sense of achievement, higher self-esteem, and self-acceptance. And he couldn’t thank me more!  Who is your ideal client, the person you’re most excited to help?  My ideal client is Introverted Professionals and Entrepreneurs who want to take their social skills to the next level and to be able to 10x their income through the connections they build. What’s the first step someone should take if they know they need support but don’t know where to begin? The first step is to validate whether or not they can build friendships with ease. I always say this to my clients that your social skills are a direct correlation to the number of friends you can build. If you think that you are burning bridges, then you are welcome to contact me. How can the viewers of Brainz Magazine consult Sam Lee for coaching? If your viewers feel inspired and want to master your social skills and build genuine connections, whether it's for your personal life or career, and potentially multiply your income, they can schedule a Zoom call with me via this link .  I am happy to talk online and see if I can help you further. I am based in Sydney, Australia, and Calendly can convert the timezone you are in so we can conveniently meet on Zoom. Follow me on Facebook , Instagram ,   LinkedIn ,  and visit my website  for more info! Read more from Sam Lee

Written by Mark Branson, Leadership Theorist Mark Branson has combined 20 years of experience, 5 State Titles, and one World Record into the first advancement in leadership theory in 50 years. Branson's first book, The Illusion of Competence, introduced perception-based leadership. Branson's second book, Unified Leadership Theory (2025), advances the theory further. Unified Leadership is a perception-based leadership theory. Why? No one ever says Emotional Intelligence is reality. We each have different perceptions shaping different realities, yet these realities somehow intersect to create our collective reality. The intersection between perception and reality occurs at the most elemental level of emotional intelligence. Unified Leadership is built around this intersection. The mind mistakes perception for fact before the brain has a chance to intercede. Unified Leadership uses The Illusion of Competence to stimulate the sensory organs before the brain has a chance to sort things out. Crafting The Illusion of Competence and tricking the limbic system is as simple as spraying Pine-Sol at the front door before the boss walks in. Maybe you mopped. Maybe it’s The Illusion of Competence. Either way, if it smells clean, it is clean. Leadership focuses on the path Emotional Intelligence takes through the brain because Emotional Intelligence cannot be explained through observation. The limbic system does this. The prefrontal cortex does that. The thing leadership does not understand is the "how." Emotional Intelligence starts with the Amygdala, credited with detecting emotional stimuli and triggering emotional responses. Emotional stimuli arrive at the Amygdala via our sensory organs. Our sensory organs shape our perceptions before the Amygdala has a chance to interpret the stimuli or generate an emotional response. Emotional Intelligence originates in the brain. The Illusion of Competence originates in the mind. Perception and emotion ride hand-in-hand from the sensory organs to the Amygdala, at which point Emotional Intelligence turns into emotional reaction. Unfortunately, this transition occurs too late to be of value. Leadership relies on the science of the brain to explain emotional intelligence, but this approach has shortcomings. Science tries to explain what the brain does without understanding how the brain does it. Science says the Anterior Cingulate may monitor conflicts between emotion and logic, but the "how" or the "why" are beyond scientific understanding. Unified Leadership relies on The Illusion of Competence to explain the inner workings of perception-based leadership. The brain’s inner workings in relation to Unified Leadership are immaterial because Unified Leadership is supported by observation. Emotional intelligence is about controlling your emotional reactions and understanding the emotions of others. Unified Leadership is about influencing perceptions through the sensory organs of others to garner emotional reactions that are acceptable to all involved. What makes me happy makes you happy. What makes you sad makes me sad. What makes us angry makes everybody angry. Don’t wait to see if your actions make others happy. Make them happy. Leadership overcomplicates Emotional Intelligence, but it really is that simple. People often say that perception is reality. If perception is reality, why would you focus on anything else? Unified Leadership: The Strategy of Engagement is now available for purchase here . Follow Unified Leadership on LinkedIn to get my latest thoughts on perception-based leadership. Visit my website for more info! Read more from Mark Branson Mark Branson, Leadership Theorist Mark Branson set the world record for the arcade game Asteroids in 1981, playing for 55 hours in a quarter. Branson then applied his concepts of greatness to winning 5 New Mexico state racquetball titles over a 15-year career. Branson then created a leadership theory from scratch, combining 30 years of leadership experience and his habit of winning into the first advancement in leadership thought since the turn of the century. References: The Neuroscience Behind Emotional Intelligence - Neuroba The Neuroscience of Emotional Intelligence - Forbes Kang, J. (2025, November 07). Target mandates worker smiles, friendliness to boost sales. The Spokesman-review.

Written by Rachael Chestnut, Builder of Iconic Brands Rachael Chestnut is a former military strategist turned brand builder, creating iconic brands engineered for cultural impact through human-centered strategy. She is the Founder of The Play Nice Agency and a frequent contributor to marketing and media publications. I began my career as a military strategist, supporting leaders at the highest levels of government, working in missile defense, serving on congressionally mandated commissions, and contributing to intelligence community task forces tied to national security. In those rooms, often dimly lit, windowless, and buried beneath malls or metro stations, strategy wasn’t a buzzword. Winning had a definition. And everyone at the table understood it. From the outside, my transition into marketing and brand leadership probably looked like quite the pivot from “war planner.” However, what surprised me most was how familiar the work felt. The only real difference was the terrain, trading conflict zones for markets and culture. But the mechanics behind how the work gets done, yeah, that’s the same. Both roles exist to solve the same problem, how to win under uncertainty, with limited resources, against a capable opposition. For CMOs and agency founders, the most persistent misconception about effective marketing leadership is that it’s driven, and often measured, by more activity. More content. More channels. More campaigns. However, winning marketing strategies don’t exist to keep you busy. They exist to create advantage through differentiation. Here’s the fundamental truth about marketing, if a competitor can replicate what you’re doing without changing who they fundamentally are, all you’re creating is noise, not strategy. And noise burns budgets without generating measurable outcomes to prove success, leaving marketers in a familiar position, toe the line of what’s familiar, or create new terms of engagement that competitors can’t copy, teams can rally behind, and leadership can clearly define as success. Of course, this is easier said than done. Turning uncertainty into advantage requires creative risk, a concept most large enterprises are structurally allergic to. Instead, marketers are expected to perform with shrinking budgets, non-existent patience, and the quiet expectation that performative tactics will produce miracles. Which is exactly why I developed a strategic framework to pressure-test marketing strategy. Here are the core lessons I’ve carried with me from military strategy into marketing leadership that continue to shape how I help organizations grow influence and win hearts and minds, and market share. 1. Execution doesn’t save weak strategy, it just makes it louder In military campaigns, victories are often decided before engagement. Marketing is no different. Brands don’t fail because the marketing team didn’t work hard enough, they fail because positioning was unclear, data was misread, or leadership focused on market noise over insight. The job isn’t to collect more data, despite our industry’s obsession with it. It’s to identify what matters most and act decisively. 2. Strategy is not motion, strategy is advantage War planning exists to create asymmetry, an advantage that your competitor can’t easily counter. Marketing should do the same. Posting more or spending faster isn’t a strategy. It’s frantic. And nothing signals uncertainty faster than a brand sprinting in every direction at once. Strategy is choosing where to show up, when to engage, and how to tell a story that only you can credibly own to drive a desired outcome. 3. Adaptation is survival in marketing A professor once told me, “Humans only have three options to survive in this world, adapt, migrate, or die.” Pretty dramatic. But accurate, nonetheless. No military plan survives first contact unchanged, and no marketing strategy survives shifting markets, platforms, or cultural dynamics without adjustment. The world’s strongest leaders don’t cling to rigid plans, they build strategies designed to evolve without losing intent. 4. Culture is a force multiplier (even if leadership pretends otherwise) Culture isn’t a soft asset. Yet despite sitting at many Fortune 500 tables, I can tell you that the word “culture” rarely excites anyone. And that’s a severe misstep in the way business should be managed. Teams that understand the "why" behind brand moves, from intern to CMO, move faster, collaborate better, and are therefore positioned to make more informed and smarter decisions. Ambiguity kills momentum faster than any competitor ever could. 5. You always have to pick a side Most leaders want to be universally liked, or at a minimum, not disliked. However, this fantastical desire to be everything to everyone is the fastest way to kill your marketing efforts before you get off the ground. Like any battle, you choose the terrain that favors your capabilities. Not every audience is yours. Not every platform deserves attention. The strongest strategies win by choosing where not to fight and focusing on areas where you have leverage and strategic advantage. 6. Trends are tactical, treat them accordingly There’s a new marketing trend every day. A platform shift, a buzzword, a TikTok dance no one asked for. And though trends aren’t inherently bad, bandwagoning only works when a tactic clearly supports your overall strategy. If it doesn’t fit, don’t force it. At best, you’ll look desperate, at worst, you’ll dilute focus away from the work you already know is grounded in data and insight. Make no mistake, marketing leaders, these are the small decisions that could cost you a job. Only board the “it might work” ship if the upside is meaningful and the risk is marginal. Or, as General George S. Patton put it, good tactics can save even the worst strategy. Bad tactics will destroy even the best strategy. Marketing leadership isn’t about being louder, faster, or trendier. It’s about strategic discipline, clarity, adaptability, and choosing the right battles. A bulletproof brand strategy is built by creating an advantage that competitors can’t easily replicate. This is your creative advantage. You don’t win by reacting faster. You win by setting the terms of engagement. Follow me on Instagram , LinkedIn,   and visit my website  for more info! Read more from Rachael Chestnut Rachael Chestnut, Builder of Iconic Brands Rachael Chestnut is the Founder and CEO of The Play Nice Agency, working with Fortune 500 powerhouses to scrappy startups, helping leaders build iconic brands with high cultural impact. Before her brand-building days, Rachael cut her teeth doing "secret squirrel" work for the government as a trained military strategist and applied international economist, experience that shapes her disciplined, high-stakes approach to brand business strategy. Rachael regularly leads seminars and workshops to support new business leaders in her local community, and is a frequent contributor to digital marketing outlets that aren't afraid to publish the "f-word," which she always uses both sparingly and strategically.

Dartmouth, Nova Scotia (February 2026) – Janice Webber, creative transformational coach, artist, and educator focused on stress, burnout, and creative shutdown, has announced the launch of a live Creative Reset 21-Day Guided Experience beginning in February 2026. The program is designed to help participants restore calm, regain clarity, and reconnect with creative energy through a paced, capacity-based approach that prioritizes nervous system support over pushing through stress. The live Creative Reset 21-Day Guided Experience runs over three weeks, with participants receiving weekly guidance and structured daily prompts intended to support consistency without overwhelm. The program is designed for individuals who feel stuck in ongoing stress patterns, including those who remain outwardly functional while noticing signs such as fatigue, reduced clarity, emotional strain, or creative shutdown. “Stress is not the problem to eliminate. Stress is part of being human,” said Janice Webber. “The real issue is staying in stress for so long that the system forgets how to settle. This reset is built for people who need a sustainable way back to calm and clarity, without adding more pressure to an already full plate.” The program includes a matching step designed to help participants avoid taking on more than their current capacity allows. Individuals are invited to begin with the Creative Reset Quiz, which helps identify their current stress state and guides them toward the most appropriate next step. “Not everyone needs the same support at the same time,” Webber added. “When people are already in overload, adding another challenge can backfire. Matching the next step to capacity is part of what makes the work ethical, effective, and sustainable.” The February program marks the first phase of a six-month live run, with a longer-term plan to transition the experience into a self-paced format supported by guided bookends for participants who prefer a recorded pathway. For more information and program details, visit here . About Janice Webber Janice Webber is a creative transformational coach, artist, and educator whose work focuses on stress, burnout, and creative shutdown. She helps people restore calm, clarity, and creative flow by working with nervous system capacity rather than pushing through stress or relying on short-term solutions. Her approach integrates embodied practices, creative process, and practical self-regulation to support long-term change. Media contact Janice Webber Creative Transformational Coach and Educator Email Website Location : Dartmouth, Nova Scotia, Canada

Written by Andrea Douala, Certified Personal Trainer and Nutrition Coach Andrea Douala is the founder of MissDoualaFitness, a bilingual fitness and wellness brand. Her approach emphasizes nurturing every dimension of health, mind, body, and soul to help you become the best version of yourself. Have you ever felt like your body was betraying you? You go to bed with a full plan for the next day, things to do, goals to hit, places to go. Then you wake up, and your body just, doesn’t follow. You feel heavy, sore, exhausted, anxious, or in pain. Suddenly, everything you planned feels impossible. And you think, “Great. My body ruined my day.” So you push anyway. You ignore the signs, force yourself through the fatigue, the cramps, the tension. And most of the time, that only leads to more pain and a longer recovery. But what if your body isn’t failing you at all? What if it’s communicating with you? In our fast-paced society, we usually only listen to our bodies when we’re seriously sick. The rest of the time, we treat discomfort as something to silence, override, or “power through.” But learning to listen before the breakdown might be one of the most powerful skills we can develop. The body as a feedback system Have you ever noticed how gentle we are with others? When someone we love says they’re in pain, tired, or overwhelmed, our first reaction is, “Slow down. Rest. Listen to your body.” But when it comes to ourselves, we suddenly become harsh. We minimize, ignore, or fight what we feel. Your body is a feedback system. Hunger, fatigue, pain, tension, brain fog, cramps, these are not flaws. They are signals. They are your body’s way of saying, “Something needs attention.” They don’t exist to sabotage your plans, they exist to protect you. Ignoring signals doesn’t make them disappear. It usually makes them louder. What starts as mild fatigue becomes exhaustion. What starts as tension becomes pain. What starts as stress becomes burnout. Listening early is not weakness, it’s intelligence. When life moves faster than the body Living in the 21st century offers incredible opportunities. We are more connected than ever through technology, information is instant, and individual freedom is highly valued. But this progress also comes with a cost. Modern life often means constant stimulation, pressure to perform, and little space to slow down. If you compare this to a more traditional lifestyle from a few decades ago, life was generally more structured around community, routine, and a slower pace. Meals were more regular, movement was built into daily life, and rest was not something you had to “schedule.” Today, fast living has normalized overworking, under-eating or chaotic eating, poor sleep, and chronic stress. The body adapts to survive, but the price is paid through symptoms, fatigue, pain, anxiety, hormonal imbalances, and metabolic issues like diabetes and cardiovascular disease. While modern medicine has made incredible advances, many of the problems it treats are rooted in lifestyles that no longer respect the body’s natural rhythm. Relearning how to listen When you don’t take time to pause, to eat, sleep, rest, or be with people you love, your body will eventually force you to. Rest should not only happen after a breakdown. It should be a regular habit. Just like you schedule meetings, work shifts, and responsibilities, you also have to schedule time for yourself. One of the biggest barriers is guilt. We feel guilty for resting, slowing down, or doing “nothing.” But rest is not laziness, it’s maintenance. Your body needs movement, but it also needs recovery. Movement shouldn’t be limited to going from your bed to your car to your workplace and back. It should be intentional and integrated into your life. Simple habits make a difference. Park a little farther to get more steps in, take the stairs instead of the elevator, stretch when you wake up or before bed. When you eat, try to eat without distractions. If you have a 30-minute break, take the full 30 minutes. Step away from your desk, put your phone down, and be present with your food, and maybe with the people around you. Relearning how to listen to your body isn’t easy in a fast world. But it’s worth it. And like everything else in health, it’s not about perfection, it’s about consistency. Not broken, just unheard The takeaway from this article is simple. Health is not about controlling your body. It’s not just the absence of disease. Not having a diagnosis doesn’t automatically mean you are healthy. Health is physical, mental, emotional, spiritual, and deeply connected to your lifestyle. All of these pillars must work together to truly support your well-being. Your body is not your enemy. It is not working against you. It is always trying to protect you, guide you, and keep you alive. The problem is not that your body isn’t speaking, it’s that we’ve forgotten how to listen. Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Andrea Douala Andrea Douala, Certified Personal Trainer and Nutrition Coach Andrea Douala is a certified personal trainer and nutrition coach passionate about inspiring others to embrace the joys of healthy living. As the founder of MissDoualaFitness, a bilingual small business offering services in both French and English, she is dedicated to making fitness and wellness accessible to everyone. No matter how busy life gets, Andrea believes that your health is your greatest strength. With her holistic approach, she empowers clients to create sustainable and meaningful changes that are unique to them.

Brainz Magazine Exclusive Interview Paulina Amador is the founder of WEGeniusMinds and a visionary TEDx Genius Coach who helps conscious entrepreneurs unlock their inner genius, scale their businesses, and lead with purpose. With over 25 years of experience, she blends storytelling, entrepreneurship, and transformational coaching to activate human potential at the highest level. She is the creator of the documentary EVOLUTION: The Genius Equation and the signature program Become a TEDx Genius Speaker, guiding individuals to amplify their voice and impact on global stages. A bestselling author, futurist, and top-tier genius researcher, Paulina has transformed thousands worldwide through her coaching, media, and live experiences. She is a featured panelist at the Edge Mastermind and a mentor leader at Tony Robbins & Dean Graziosi’s Mastermind Business Academy, where she integrates quantum insights with business strategy to help leaders become future-ready. Paulina Amador What first sparked your passion for understanding human potential and “genius”? From a very young age, I’ve been fascinated by the invisible architecture that makes us who we are. I found myself asking questions like: Who are we? Where are we going? What is the meaning and purpose of our lives? As I grew older, that curiosity expanded into a deep interest in human potential, the mind, frequency patterns, and levels of consciousness that shape who we become. I began asking questions such as: What if everyone awakened to their own unique capacity for inspiration and innovation? What if genius isn’t rare, but a state of mind anyone can access—often just a choice away? I observed how people’s brilliance was frequently buried beneath conditioning, societal expectations, and the “shoulds” of the status quo. Many people don’t feel permitted to think for themselves, let alone trust their own ideas. I believe one of the greatest challenges in our society is that we’ve been conditioned to undervalue our own thoughts. “All kids are born geniuses, but are crushed by society.” — Physicist Michio Kaku That insight stayed with me. Even early on, I sensed there was something extraordinary within every human being—an innate genius waiting to be awakened. My curiosity became a lifelong pursuit: understanding what keeps that genius dormant, what activates it, and how reclaiming the freedom to think for ourselves allows people to choose beyond cultural dictates and step into their true creative power. You have a background in filmmaking and creative storytelling. How did that lead you into entrepreneurship and coaching? Filmmaking taught me how to listen deeply to the human spirit. When you’re behind the camera, you’re not just capturing images; you’re witnessing essence, truth, and the story beneath the story. What fascinated me most wasn’t just the subject on screen, but what happened inside the viewer. A powerful story doesn’t tell you what to think; it awakens your own thinking. That realization showed me that storytelling could be a catalyst for transformation, not just in film, but in life and business. Entrepreneurship became the container to bring that awakening into the world at scale. When did you realize your mission was to help others unlock their inner genius and scale their dreams? There was a defining moment in my own awakening while attending a spiritual retreat at Ramtha’s School of Enlightenment. It was there that I realized true empowerment comes from teaching people about genius itself—that higher states of consciousness are accessible and that these states are what unlock human brilliance. The intensive training in focus and presence, learning to sustain attention in a single moment—what many refer to as “the zone”—combined with years of reinvention and rebuilding, revealed something profound: none of it was meant to be carried alone. It was preparation for something greater. After those experiences, I noticed people naturally came to me not for answers, but for permission—to think for themselves, trust their inner knowing, and reconnect with the part of them that was still curious and alive. That’s when the realization became clear: my mission wasn’t just to express my own genius; it was to help others remember theirs. Through my documentary EVOLUTION: The Genius Equation , conversations with leaders in neuroscience, quantum physics, and spirituality further affirmed what I had experienced firsthand: that our thoughts matter, focus directs energy, and we actively participate in shaping our reality. Helping conscious entrepreneurs scale their dreams became a natural extension of that awakening. WEGeniusMinds blends creativity, mindset, and transformative strategy. What inspired you to build a business around this approach? Genius is not linear, and it’s not external. It doesn’t come from following someone else’s formula. It emerges when people are given the freedom to dig deeper and follow their curiosity. WEGeniusMinds was built on the belief that genius is a multidimensional state of mind, accessible to anyone who learns to think for themselves again. It is a living ecosystem where both hemispheres of the brain are activated—the intuitive and the strategic, the visionary and the practical, the creative and the analytical—not as separate functions, but as one integrated intelligence. I wanted to create a space where people aren’t told what to think, but are guided back to their own insight; where ideas don’t just become businesses, but movements that create a ripple effect; and where dreams evolve into purposeful, scalable realities built on authenticity. Paulina Amador Many entrepreneurs feel stuck at times. What personal experience shaped how you now guide others through breakthroughs? There was a season in my life when I felt disconnected from meaning and direction. I hadn’t yet recognized the greater power within me, and my life’s purpose felt unclear. In that search, I discovered something profound: meaning doesn’t come from force or striving; it emerges through deep insight and through the love and power of God within us all. I also became aware of how deeply society conditions us to doubt our own thinking. Many people feel stuck not because they lack ability, but because they’ve been trained not to trust themselves. I now see that many entrepreneurs aren’t blocked by strategy, but by a disconnection from their own inner knowing and authority. That understanding shapes how I guide others today. I help people reconnect with their curiosity and with the future version of themselves who already knows the way. When that connection is restored, breakthroughs happen naturally, and people begin building their lives and businesses on their own terms. What does “genius” mean to you, and how do you help clients recognize and activate their own? To me, genius is your original blueprint—the purest expression of who you were before the world told you who to be or how to think. It’s not about being the smartest in the room; it’s about being the most aligned with your own inner intelligence. Genius is activated when people begin to value and cultivate their own elevated thinking again—when they realize their ideas, deeper questions, and broader perspectives truly matter. I help clients access that state by guiding them into deep reconnection—mindfully, emotionally, spiritually, and consciously. When their inner world aligns with their outer expression, their message becomes purposeful, their business becomes meaningful and scalable, and their presence creates a timeless ripple effect—one that sparks paradigm shifts and leaves a lasting legacy. As you look ahead, what excites you most about the next chapter for WEGeniusMinds and your own evolution as a leader? What excites me most is the awakening happening right now. People are questioning more and asking: “Do we really think for ourselves? What else is possible?” The most beautiful aspect of the WEGeniusMinds movement is that it’s not about elevating scientists, experts, or even leaders; it’s about empowering the viewer to recognize their own inspiration, their own untapped potential, and ultimately, their own genius. As we move forward, WEGeniusMinds is committed to unfolding the genius within us all through expanded in-person retreats, scaling conscious businesses, immersive storytelling on global stages—including summits and TEDx—and transformative experiences designed to spark change at a deeper level. Paulina Amador’s work sits at the intersection of consciousness, creativity, and leadership, offering a compelling redefinition of what it means to be a genius in today’s world. Through WEGeniusMinds, storytelling, and transformational coaching, she invites individuals to reclaim their capacity to think independently, lead authentically, and build futures aligned with their highest potential. In doing so, she reminds us that genius is not something we acquire—it is something we remember. For more info, follow Paulina on Instagram and visit her website .

Written by Marina Krauth, Online Business Mentor & Entrepreneur Marina Krauth is an online business mentor & entrepreneur who helps individuals create more freedom and purpose through an online business focused on health and personal growth. She guides others on how to leverage a powerful business model as a vehicle to achieve meaningful life changes. Picture this: building a business that aligns with your values, supports your well-being, and allows you to grow at your own pace. That’s why so many women are choosing network marketing today, not as a side hustle, but as a long-term path to greater freedom, purpose, and impact. With low startup costs, no income cap, a flexible structure, and the ability to work from anywhere, this model is helping women take back control of their time and income. What is network marketing? (And what it’s not!) Network marketing is one of those rare models pursued by entrepreneurs for its flexible and scalable options on the path to financial independence. It’s a business model where individuals earn income by distributing products they genuinely believe in and by building a community around shared values. Did you know? You might already be involved in network marketing, but you’re not getting paid for it! Think about the last time you tried a new product and mentioned how amazing it was to one of your friends. They followed your advice and bought the product you recommended to them. That’s free advertising you’re doing. Network marketing relies on the same approach, except that a financial reward is attached to it. There is a considerable emphasis on personal development in this model, as many people consider it a life-changing opportunity, making true connections and growing both professionally and personally. Network marketing can lead to an array of opportunities in today’s marketplace, whether it’s a side hustle, a business venture, or even passive income. Unlike traditional companies, which spend heavily on advertising, this model rewards real people for sharing high-quality products they genuinely believe in, often through word of mouth, online platforms, or educational content. Why does network marketing appeal to women, and why do so many thrive in it? Let’s be honest, traditional jobs were never really designed with women in mind, especially not women who want to build a meaningful career without sacrificing their health, energy, or time with their family (or pets). Many of the traits typically associated with feminine energy, like emotional intelligence, deep care, and a values-driven approach, are often overlooked or even dismissed in traditional careers. But in this business model, those very traits become your superpower. That’s why network marketing has become such a powerful alternative for women. Women naturally connect with what truly matters: well-being, purpose, and impact. We’re often drawn to products that support health, and we lead with heart, not ego. In network marketing, you don’t need to tone that down; you get to turn it all the way up! More and more women are done with climbing a ladder that was never built for us. With network marketing, we get to build our table, in alignment with who we truly are. And here are the facts: women dominate in network marketing. Globally, over 75% of people in this space are women! The right partnership for women in network marketing When it comes to building something meaningful, women are naturally selective; we don’t just jump into things. We want to feel aligned, connected, and proud of what we’re part of. That’s why choosing the right product and partnership is everything. The business I’m part of is built around a simple but powerful mission: spreading true health around the globe. How? Physically: through high-quality wellness products designed for people, families, and households. Financially: through a wealth-developing business opportunity that offers the most generous commission structure in the market by rerouting more than 50% of sales revenues back to distributors. Mentally: through personal growth, community, and finding contentment in all aspects of life. It offers what many women naturally seek: A clean, transparent product with no third-party manufacturers and no resellers. Everything is made in-house, grown, and assembled with intention and integrity. A system that rewards sharing, connection, and education, not cold selling or outdated tactics. We’re often the ones who read the labels, ask questions, and care about what enters our homes. So when a product and business are THIS MUCH aligned with that mindset, it’s no surprise women thrive here. What are the prerequisites to start this business as a woman? (Spoiler: You’re already enough) Truthfully? None. You don’t need a certain degree, experience, or background. You don’t need thousands of followers, a perfect schedule, or a business plan. You just need the decision to start and a reason strong enough to keep going. This is a space where women from all walks of life thrive: Moms starting during nap time Pregnant women preparing for a different kind of maternity leave Single moms creating freedom for their families Women burned out from corporate, ready to finally build something for themselves Total beginners who have never sold a thing but want more from life Even dog moms and animal lovers who want to give their pets the true life adventure they deserve Your nurturing nature, your story, your ability to connect, care, and communicate, those are the real skill sets. You’ll be supported every step of the way, with mentorship, training, and a network of like-minded women who’ve done it too. Start your network marketing journey today Maybe no one ever told you that you were allowed to build something on your terms and live a successful life outside the traditional path. That you are not “too much,” and that your natural strengths as a woman are more than valid and needed in this world. If you’re ready to reclaim your time, your woman energy, your health, and your impact, I invite you to contact me through my Instagram business page or send me an email to get started! With the right mentorship and community support, your network marketing journey could be the most aligned decision you ever make. Let’s write it together! Follow me on Facebook , Instagram , and visit my website for more info! Read more from Marina Krauth Marina Krauth, Online Business Mentor & Entrepreneur Marina Krauth is an online business mentor and entrepreneur who helps individuals build freedom-based online businesses focused on health, personal growth, and authentic living. After experiencing burnout, she chose a different path: creating a business that aligns with her own values and offers true flexibility. Today, Marina guides others to embark on this transformative journey, using a proven business model as a vehicle to achieve freedom, fulfillment, and meaningful life changes. Through her mentorship and coaching, she empowers a growing community of freedom-seekers to live purposefully and create lasting impact.