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Breath to Release Anxiety – 4-7-8 Breath

Release Anxiety with the 4-7-8 Breath

Happy New Year! I took a break from work, social media, and news and it was so relaxing. I hope you were able to find some moments of peace too.

I had planned on sharing something different this week but the events at the Capitol here in the U.S. yesterday reminded me of the 4-7-8 breath for anxiety and the video I created for you last year.

This breath is amazing for helping with anxiety.

You inhale for a count of 4.
Hold for a count of 7.
Exhale for a count of 8.

The longer exhales tell the central nervous system to calm down a bit. 

Watch the video to do the breath live with me for 1 minute.

This is nice at bedtime or anytime you are feeling anxious or worried It really helps release anxiety in the moment.


I also created a printable in case you want a visual reminder to do this breath. Click here or the image above to get yours!

Christmas Visualization for Struggling Family Members or Loved Ones

Today I am sharing a special visualization that helped me a few
years ago during Christmastime. It is perfect if you have a family member or loved one that is struggling. You can even use it for yourself. 

I took Simon, my older son, to confession at a local church the week of Christmas. I was feeling overwhelmed by a situation with a family member and shared that with the priest.

He suggested I try this visualization and it has helped me so much over the years. I am hoping that it will bring you some peace too this holiday season.

This is perfect if you have a Christian background but I share other ideas like angels, Mother Earth, or any other healing entity that will soothe you.

No matter what or how you are celebrating this time of year, I want you to know that I am holding you in light and love.

I will be taking the rest of the year off to spend time with family. Wishing you a peaceful end to 2020 and a hopeful start to 2021!

4 Tips to Gift Yourself Grace & Guidance

Gift yourself grace and guidance this holiday season! Try setting a timer and doing this for 1 minute. It feels so good! ❤️

Tip 1:


  • Take a moment and breathe.
  • Inhale through your nose and exhale out of your mouth.
  • Even add a sighing sound on the exhale if it feels good.
  • Do this at the very least 3 times.
  • This type of breath lowers your heart rate.
  • Every time you relax, your life will flow with more ease.

Add in some shoulder tools and neck massage more a whole self-care moment to yourself.

Gift yourself grace and guidance this holiday season! Remind yourself of this anytime you are taking things personally.

Tip 2:


* Remember that everyone is doing the best they can with the knowledge they have. That doesn’t mean their behavior is not annoying or possibly hurtful but try to remember that it is a reflection of them and their life experience and has nothing to do with you. (This might take time but can certainly help during this time of year!!!)

This change in thinking I learned from Don Miguel Ruiz and Louise Hay. It is not always easy but it can help you experience a bit more grace.

Gift yourself grace and guidance this holiday season! Here is the video version of Tip 3. You don’t have to figure everything out on your own. Ask for guidance!

Tip 3:


  • Ask your “runners” to go find it for you and then trust that they will. (Runners are guides that love to help you find things. You can view them as people, angels, guides or simply energy.)

You are supported by the energy of the universe!

Gift yourself grace and guidance this holiday season! Do what you need to do to be open to guidance. This might include gentle things like going for a walk, breathing or yoga. You might first need to get some pent up energy out through a loud scream, punching some pillows or dancing.

Tip 4:


  • Ask God/Spirit/Universe to take your worries away. Literally, ask that in your head or out loud. Then ask what you should do next. You might hear the words “relax” or you might get an actual sign about the right next step to take.

Remind yourself that you don’t have to figure out everything on your own. Stay open to creative possibilities!

Happy Holidays!

Free Spirit Giveaway!

My Free Spirit Guidebook just turned 1! Releasing a book right before a global pandemic truly worked out. 

I have loved receiving messages like these since March:

“Karen gave me your Free Spirit Guidebook a while back and I must say that it’s been a calming element for me during this weird time.”
– Elena Russell 

“I love this Kerry 💯 It’s so timely that your book was completed when it was needed most. I reference it often.”
– Colleen Steere Thorner 

I want to thank you for your love and support!


First, you can enter this giveaway on Instagram. There will be 3 prizes and 3 winners:

  • 1st place winner will win a signed copy of my Free Spirit Guidebook, a crystal of my choice, and a Free Spirit Activation Zoom Session scheduled in 2021.
  • 2nd place winner will win a signed copy of my Free Spirit Guidebook, a crystal of my choice, a Free Spirit Activation Email Session scheduled in 2021.
  • 3rd place winner will win a signed copy of my Free Spirit Guidebook and a crystal of my choice!

I will announce the winners on Instagram on the Winter Solstice (Monday, December 21st). I will also announce it in that week’s email. You can enter the giveaway in this post all the way up till midnight on the 20th of December!


Second, I am hosting a live New Moon class on Monday. We will do some breathing exercises, a little guided meditation, and Free Spirit Oracle Card Readings.

  • Date: Monday, December 14th 2020
  • Time: 10am AZ – MST (9am PST – 11am CST – 12pm EST)
  • Location: Catch it live on Facebook and Instagram.

Thank you so much for making this last year magical!


End 2020 Like a Free Spirit – 3 Tips

Today I want to talk about ending 2020 feeling like a free spirit!

If you are feeling like you are not exactly where you want to be right now here are some tips to help you get there by that last week of December.

3 Tips:

  1. What would allow you to feel like a free spirit at the end of 2020? What would you have to do? What was your 2020 goal? Write this down.
  2. What is one small action that you could take that would lead you to feel like a free spirit at the end of 2020? Writing a paragraph of your book? Meditating every day? These are not necessarily huge things but come up with something that will help you feel a positive shift by the end of December.
  3. Follow the guided imagery exercise below or watch the video for the maximum effect. This exercise creates positive thoughts that in turn create positive emotions that go out into the universe and attract what you desire.

Sit up tall.
Do some shoulder rolls.
Take some deep breaths in and out of your nose.
Roll your eyes in and up to focus on your 3rd eye.

Imagine that it is New Year’s Eve 2020 and you are feeling good.
You are loving life. You are feeling like a true free spirit.

Where are you?
What are you wearing?
Imagine yourself.

Say the following:

  • Yes! Yes! I did it! I can’t believe it! I am so proud of myself!
  • I am so excited. This just feels so good.
  • I knew I had it in me. I knew I could create the shifts I want. It just took a bit of effort. It took accepting Divine guidance in my life.
  • I am just so happy right now. Woohoo! This just feels so amazing!
  • I know 2020 has been so crazy. I know I have cried. I have been in dark places and I have come back to light places. I know I am capable of shifting.
  • I am just so happy right now. I just feel so good. So much gratitude. Yes! Yes!

Now put your hands on your heart and say:

  • I am grateful for you. I am grateful for your efforts. I’m grateful for all of the guidance that I have received. I am grateful for the support of those around me.
  • Oh, I just love it when I focus on what is working. When I focus on feeling good. When I focus on all of the feelings that come up because they are all important.
  • I am important. I am worthy. I am worthy. I am worthy of feeling like a free spirit.

Take a deep breath hold it.
Notice how you feel.
This is available to you.
This is how you create a free spirit life

Now take what you wrote down for #1 above and ask for Divine guidance. You can write it like this:

God/Angels/Universe/Spirit/Goddess/All That Is (whatever you use), thank you for your guidance around ___________(insert goal/issue/action here).
I release the need to figure this out on my own.
I surrender to creative possibilities.

Make this your prayer or mantra from now until the end of the year and watch your free spirit life unfold!

If you want extra support, I have created 2 special coaching packages for you:

2020 Free Spirit Email Coaching Package

2020 Free Spirit Zoom Coaching Package

Please email with any questions!