Introduction
Welcome to Emotional Resilience! Start Here!
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Mindset, Habits & Vision
Understanding the Brain in Creating Change & Emotional Resiliency
Use the Goddess Prayer Audio below as a backdrop in your life. As you start, end your day, even as you are doing tasks such as laundry, dishes, driving, preparing food, and shopping. The curated affirmations in this prayer will begin to reprogram your brain and neural pathways for massive resilience.
Consider this your seatbelt-Use it every day so that when you need resiliency, you’ve already been laying the groundwork for your brain to respond differently than it ever has before. One of my favorite ways to use the goddess prayer is to play it while I am working out. This moves the energy of exercise from masculine pushing to feminine flow and being in your body.
This is ALWAYS the answer to returning home to the MAGIC THAT YOU ARE.
Brain Activation Through Breath & Energy Work
Music Playlist to Ground into Your Power
As we rewire old stories, ancestral trauma, and limiting beliefs, it is crucial to learn HOW to help ourselves move through the human experience. Most people get stuck in the HOW. They do not know what to do next.
When you do not know what to do, push play on the goddess prayer, or the brain activation. Another alternative is to play this playlist. I invite you to move your body, or have it play while you work, clean, or walk outside.
The Art of Naming Feelings
Writing Your Story, Speaking Your Truth
Pre-recorded from a live call. Learning how to love yourself, your emotions, and your body through a variety of rituals. Here you learn how to use an emotions glossary adapted from Brene Brown to correctly identify emotions.
One of the biggest challenges I see with clients is naming their feelings wrong. As you begin to name feelings, and situations correctly, you get to begin writing your new story, your new book.
This process is called emotional detoxification. The more you do this practice, you will notice patterns and incongruence in your behaviors & thoughts. This opens up space for deeper self-love, compassion, and speaking your truth with yourself and others.
The Magic of Feeling Your Feelings
What Happens to Your Brain with Big Feelings
Energy Work To Move Through & Clear Emotions
Dahlya’s Detoxification Method to Shed & Balance Emotional Weight
PHYSICAL DETOXIFICATION
As we emotionally detox, it is critical to take care of our physical body.
EMOTIONAL DETOXIFICATION
As we physically detox, it is critical to take care of our emotional body.
Your body, your temple, is unlike anyone else's.
You are unique, in every way.
It is so beautiful, however when you don't know what to do what to take, or you don't change nutritional supports in different seasons' of your life, you are not optimizing your abilities. Each person requires different support at different times. It can be confusing to know what to do. Here you will find foundational detoxification tools to “move” energy, emotions, lymph.
Complete any of the steps in the PDF and then allow your body to do the rest. You are creating the space for it to heal even deeper. Trust that your DNA, blood, intuition, meridians, chakras can not only find a state of homeostasis, or balance, but it can also clear ANYTHING in your way of higher self actualization.
Have confidence that the tools & techniques presented here are backed by the science and energetics of HOW to regain, strengthen and optimize your body. When used on a daily basis, your intuition and wisdom your body will be magnified.
Each technique has the potential to do any of the following:
balancing hormones
shed emotional & physical weight
clear years of debris out of liver, kidney's skin and other organs
brighten skin
increase energy levels
provide more dopamine, serotonin and other neurotransmitters
heal trauma stuck in the body
detoxify
energize your body
deepen intution
clear chakra imbalances
create an optimal internal environment
change your inner landscape
lower cortisol
Please let me know if you have any questions!
Quick Energy Clearing for Strong Emotions
Sometimes, we have strong emotions that come up and may not have enough time to process them at the moment. Use this technique - Energetic Emotional Clearing with Eye Movements, any time you are experiencing strong emotions that you need to move through quickly.
Shadow Work, Attachment and Forgiveness
Sacred Rage
Journal Prompts:
If there are different people or situations that bring up feelings of unprocessed emotions such as anger, sadness, frustration, or unprocessed grief, write about each one and follow it up with the activity below.
Who or what situation creates anger, fear, or sadness inside of me? Write as much as you can here.
How does this emotion feel in my body? What color is it? Where do I feel it the most in my body?
Activity:
Find a quiet space where you will not be disturbed.
Dim the lights, light a candle, burn palo santo, and invite your guides and support team to support you in this healing practice
Answer the journal prompts from above and then journal for 3 minutes, stream of consciousness.
Stacking pillows up on the floor or on your bed, grab a bat and hit the bat to the pillow releasing any sacred rage you are experiencing. Or use your fists, there is no wrong way to punch it out. Allow the tears to flow, and allow your body to feel any pain, anger, or sadness. Keep hitting the pillows until you feel complete.
Shake your hands to let go of any extra energy in your body before laying down to listen to the Shadow Work Meditation for final release and deeper expansion.
It is now time to FORGIVE YOURSELF COMPLETELY!
Being able to forgive, especially forgiving yourself, holds so much power for your own personal development. When we are able to forgive the traumatic or upsetting events that happened in the past, it no longer holds any power over us. From that point on, we are able to live in the present time, instead of living in reaction to the past and making decisions about life-based on those reactions.
Holding onto guilt and shame is very common. Often we blame ourselves for circumstances and events that occurred in childhood. We then continue to hold ourselves in contempt and carry this guilt and shame in our subconscious minds.
This guilt and shame will often come up when we are attempting to make changes or manifest something new. We subconsciously feel that we don't deserve this next level because of the guilt and shame that we're holding onto from past hurts and experiences that happened in childhood that were not our fault.
This week it is time to let yourself off the hook!
First, make a list of every reason you feel guilty or ashamed. Go deep with this! Also, don't be afraid to include the smallest or silliest seeming reasons. It's all important because anywhere you're feeling guilt and shame will block you from manifesting your desires!
After you make your list, then it's time to start this powerful forgiveness process!
This forgiveness process is so powerful because you write 70 times for 7 days, "I forgive myself completely". I recommend starting with yourself for this week. However, then I recommend going back over this week and doing the process on your mother, father, and siblings. For this you would write "I forgive my mother completely", or whoever you are using. Play around with the wording and make it your own. If it feels more powerful for you to use your own name instead of mine then do that. Make sure you do it in a way that feels impactful!
Forgiveness Process-
First, make a list of all the reasons you feel guilt and shame.
Write at the top of the page, I feel guilty because...
Then do another page that says, I feel shameful because...
Then start the forgiveness process. Take your time with this. You can do it over a number of days or weeks. Give yourself enough time to process and do the breathwork in between.
Write "I forgive myself completely". You write this 70 times for 7 days. It is so powerful! As you write you create new neural pathways in the brain and actually begin to let go of shame and guilt. Get Started!
I recommend doing the writing then going right into your breath! (Adapted from The Metamorphosis Method)
Forgiveness
It is now time to FORGIVE YOURSELF COMPLETELY!
Being able to forgive, especially forgiving yourself, holds so much power for your own personal development. When we are able to forgive the traumatic or upsetting events that happened in the past, it no longer holds any power over us. From that point on, we are able to live in the present time, instead of living in reaction to the past and making decisions about life-based on those reactions.
Holding onto guilt and shame is very common. Often we blame ourselves for circumstances and events that occurred in childhood. We then continue to hold ourselves in contempt and carry this guilt and shame in our subconscious mind.
This guilt and shame will often come up when we are attempting to make changes or manifest something new. We subconsciously feel that we don't deserve this next level because of the guilt and shame that we're holding onto from past hurts and experiences that happened in childhood that were not our fault.
This week it is time to let yourself off the hook!
First, make a list of every reason you feel guilty or ashamed. Go deep with this! Also, don't be afraid to include the smallest or silliest seeming reasons. It's all important because anywhere you're feeling guilt and shame will block you from manifesting your desires!
After you make your list, then it's time to start this powerful forgiveness process!
This forgiveness process is so powerful because you write 70 times for 7 days, "I forgive myself completely". I recommend starting with yourself for this week. However, then I recommend going back over this week and doing the process on your mother, father, and siblings. For this you would write "I forgive my mother completely", or whoever you are using. Play around with the wording and make it your own. If it feels more powerful for you to use your own name instead of myself then do that. Make sure you do it in a way that feels impactful!
Forgiveness Process-
First, make a list of all the reasons you feel guilt and shame.
Write at the top of the page, I feel guilty because...
Then do another page that says, I feel shameful because...
Then start the forgiveness process. Take your time with this. You can do it over a number of days or weeks. Give yourself enough time to process and do the breathwork in between.
Write "I forgive myself completely". You write this 70 times for 7 days. It is so powerful! As you write you create new neural pathways in the brain and actually begin to let go of shame and guilt. Get Started!
I recommend doing the writing then going right into your breath! (Adapted from The Metamorphosis Method)
The Mother Wound
Boundaries & Protecting Your Energy
“Zipping Up Energy” to Protect your Energy
Journal Questions
When in your life do you feel your boundaries were crossed or not respected?
When was your voice, or your expressing your needs discounted? And by whom?
If your behaviors, thoughts, and actions today came from a place of deep self-worthiness, how would you show up differently?
Throat Chakra Energy Work
Sensory Tools for Radical Self Love
Movement Medicine
Use the below videos to move the emotions in your body, to sink into your body and breathe and learn what feels good when you move. When you are having feelings, come back to this and do it again!
MOVEMENT MEDICINE USING ENERGY, BREATH, BODY, MIND, SPIRIT
Movement Medicine is learning how to connect physical movements with the energy of wholeness, healing, and expansion. This video will help you connect in a deeper way to your body and brain, energy for the ultimate connection, and groundedness using your breath & chakras. This is energetic connection. Enjoy!
PUNCH OUT YOUR ANGER
Are you experiencing some heavy emotions? Do you want to move and get out the feelings but are not sure how? Follow the video below to raise your heart rate, get in some brief cardio, and feel like a badass as you punch the shit out of your feelings. I encourage you to really feel into this!
DANCE IT OUT TO FEEL GOOD
Below are 4 Zumba routines. Enjoy the music, you can make up the moves if you want or follow along! No matter what, skip to min 14:30 to complete the final routine, which is the cooldown. The song is “Feeling Good” by Nina Simone and is a great way to feel good in your body with some excellent stretching. Enjoy!
Radical Self Love
It is time to experience RADICAL SELF LOVE
What is radical self-love? It is feeling your feelings, moving through them while leaning into your body.
When we talk about radical self-love, this is another one of my favorite topics. I want you to think about experiencing the whole variety of emotions on the emotional spectrum that you've been learning.
Radical self-love is combining this masculine energy with the feminine flow. Rather than going to the pushing, forcing, and making things happen, I invite you to lean back and allow yourself time to process and move through whatever is coming up for you. If you are having challenging emotions come up, or if you're angry or resentful. If you've done some of the forgiveness exercises or the sacred rage, I still encourage you to always come back into your body.
This is radical self-love because you're integrating these emotions, all different kinds of emotions into your body rather than running away from them, rather than pushing them away. You're actually bringing experiences INTO your body. So many people are used to shutting other things down that used to scare them or they didn't know how to process.
There is nothing more powerful than you loving your own body. So many times we look outside ourselves to feel better but when you can learn how to do this for yourself, you don't need that external validation. You're no longer seeking outside support to feel good.
ABHYANGA MASSAGE
Sensory Medicine
Quick Tune Ups for Regulation & Activation
In this video below you will find 3 quick exercises that can be completed in less than 5 minutes each to help increase focus, create more energy, lower cortisol, break out of fight or flight and expand the connections in your your body & brain
The exercises are:
Alternate Nostril Breathing
The Energy Yawn
HookUps Part 1 & 2
Brain Buttons
Can't wait to hear which you love and how you are using it.
Sound Healing
Music & sounds activate various parts of your brain that create deeper healing and emotional impact. This healing is not always obvious.
Dive into the magic of the mystical sounds of the universe. This is where we learn to believe in the magic of what we can not see. Add these to the backdrop of your life!
Gut Brain Optimization Toolkit
Gut Health For Whole Body Healing
Safe Supplement Protocol
The Foundations
What we feed our body and brain plays a more significant role in emotional resilience than we ever knew. The Gut-Brain Connection is crucial. At a Mental Health Conference, I heard a speaker say, the Psychiatrist of the future will prescribe fruits & vegetables. It is plant power and our brains need more than what we get, even if you're Raw or vegan.
Watch the brief video below about how Juice Plus was the catalyst for myself & Marin to recover from Mental Health challenges. Juice Plus is only a stepping stone however this is the foundation where we can begin to rebuild a strong gut microbiome and neurotransmitters. This creates a strong foundation so when you eat foods you don't usually eat, when you cheat, and when you indulge, you will not completely lose all progress you have made. Also as you move through trauma healing, these nutrients help support your immune system as you detoxify your mind, body, and spirit.
Keep in mind the video below was recorded in 2018, however, the message is the same and the recovery & abundant health has only grown since the recording.
Chronic Stress, Cortisol, Hormone Health & Trauma Healing
Maintaining a blood ph that is neutral or alkaline has the following benefits:
-Clearing trauma from your organs (yes, there is a trauma clearing food plan & alkalinity is the magic key)
-Confidence in making food choices that support a body that will function optimally
-Choose healthy food/drink/sweetener/spices/oils that support an internal ecosystem which promotes longevity, clear skin, healthy hormone levels, restful sleep, daily detoxification.
Your DNA is no longer your destiny. If you were born with a "predisposition" for anything, your lifestyle, food choices, attitude will actually turn the switch "on/off".
I used to think my genetics were my doom. With a significant family history of depression, bipolar, schizophrenia, anxiety, alcoholism, heart disease, diabetes, cancer...you name it, we have it. At a young age and as a young adult, I was on medications for high cholesterol, depression, anxiety. I used to have brain fatigue, incredibly painful menstrual cycles and nerve pain. Through my education, i learned the power of our ability to transform something i didn't know I had power over...my bloodwork and neurotransmitter. This is why I have brought this information to your fingertips.
It is more powerful that you realize.
How to use this chart:
Here is the bottom line, if you choose 80% of your foods from the right side of the chart, you will struggle with bloating, blood work concerns, potential diagnoses, inflammation in the body and brain resulting in aches, pains, congestion, allergies, poor sleep. You will notice different "-itis" concerns such as arthritis, gastritis, the list goes on. The right side makes your body work harder to digest foods creating an imbalance. The right side also takes away your cognitive abilities to think, feel and be in your body from a place that feels good. This can ultimately result is what I call the "D's" (disabilities & diagnoses)
If you start balancing your food choices out with more of the central or left side of this chart, you will start noticing your body transforming. It will be easier to move through emotional turmoil, release trauma from the body (through the bowels). You will even notice blood work changes.
These lifestyle changes typically take 90-120 days to notice blood markers changing, so give yourself time to adjust, play with ingredients and notice how your body begins to feel.
Remember:
It is not about perfectionism.
I do not promote a fully plant-based diet, I promote the 80/20 rule. IF 80% of the time you can choose wisely, the 20% will have less impact!
Please let me know if you have questions or want recipes to support you!
Loving Your Lotions, Potions & Removing Neurotoxicity
Toxic 10 Video: Cleaning up your lotions, potions, and cleaning supplies.
The average person is exposed to more than 700,000 toxic chemicals a day. From perfumes to cleaning products, from cosmetic products to plastic water bottles, much of your everyday life includes exposure to chemicals that aren’t good for your health.
While you can limit some exposure to toxins, it’s impossible to remove your exposure altogether.
That’s why it’s vital to undergo regular detoxes to make sure your body can function at its best and help prevent disease.
Some signs that your body has a toxin buildup include:
Brain fog
Hair loss
Fatigue
Brittle toenails
Bad breath
Nausea
Weight gain
Many chemicals are toxic because when they come into contact with the human body, they cause harm. One of the main ways they damage your body is by poisoning your enzymes, preventing your body from functioning properly.
One way to reduce the toxic load is to substitute and remove ingredients from your regimen. Harmful ingredients need to be identified and then replaced.
The recommendations in the video is not a complete or exhaustive list, however this is an excellent place to begin. Make some changes and you will notice positive effects on your energy, concentration, routines, rituals, sleep quality, blood work and even DNA.
Please connect with Dahlya or her team for any other recommendations or questions.
Plant Based, Gluten-Free Resources
Integration & Bonus Material
Routines & Mastery to Support You
This module is about the importance of community and continuing to seek support as you grow and change. Connecting with like-minded individuals who are on the same path is very important as you are on this journey.
The most important thing is getting into a routine with practices that support your emotional, physical and spiritual growth. Meditation, breathwork, nutrition, movement- whatever works to support you and keep you feeling good in your body so that you can continue. Figuring out what those things are and building a daily routine that works for you. Also, allow this to change over time and develop into long-term sustainable habits.
On building a routine-
As I mentioned previously, building a routine is very important to sustain and perpetuate growth. This may take lots of trial and error and it will change over time depending on your needs and where you are at in your process. An example of my routine is as follows:
Wake Up- Shrink water, take safe supplements, do guided meditation related to whatever I'm working on
Mantra and chanting
Oracle Cards
Exercise
Start Working
Journaling
Before bed- meditation
Often when I go through a period of growth and transformation, there are multiple practices I am doing at the same time that contribute to my growth.
Continue to use all of these tools whenever you need them!
Emotional Health & Brain Rewiring Bonus Videos
Brain Health Awareness Series from Erinn Lynam on Vimeo.
30 min video for basic tips, tricks, and inspiration to guide you in your journey.