Power Half Hour – Chaos to Calm Group Meditation


Are you feeling chaotic inside and sensitive to the drama around you? Do you want to be the calm amid the storms in your life? Here are some practical tools to release, renew and revive your energy.

Links Mentioned in the Video:

Carolyn Jayne: http://www.thejournalqueen.com

Bitterness to Joy for Human Design Projectors:

Sandy Freschi (host):


Three Phases of Well Being – Where are You?

In the “Secrets of Self-Care Success” article we talked about how it can be difficult to make permanent changes in self-care habits unless you are able to make them automatic, small and attainable and you are consistent through making yourself accountable. When you know what you need to change to take better care of yourself, you can get off the roller coaster which undermines your new, healthier habits. However, you first need to know which changes will be most beneficial as you cultivate stronger, more supportive habits. Those changes are highly dependent upon which phase of well being you are currently experiencing.

We all go through different phases in our lives which require us to care for ourselves in different ways. When you can recognize where you are, you can begin to understand what you need to do for yourself to move through your current phase and into greater energy and vitality. In order to cultivate greater levels of resilience and sustainability, it’s essential to care for yourself in the ways you that your current phase of well being requires.

In this article we are going to explore three basic phases of well being and how to recognize the dominant phase in your life.

The Three Phases of Well Being – Burnout/Depletion – Recovery/Regeneration – Productivity

Cycles of Well BeingMost people come to see me when they are in the Burnout/Depletion phase of well being. Burnout/Depletion isn’t usually a normal part of a thriving and healthy life. It’s what happens when your self-care practices aren’t sustaining you. Some of us, due to our Human Design energy type, are naturally more vulnerable to depletion. However all of us (regardless of type) have the capacity to use our creative skills in productive ways when we are not in chronic depletion.

Ideally Productivity Goes Hand-In-Hand with Recovery/Regeneration. We all have natural cycles which call us into rest and regeneration. Some cycles are longer than others. The level of vitality that can be experienced in daily life is determined by the way you work with these natural cycles to engage in your unique dance between recovery and productivity.

In general, each Human Design energy type has a different rhythm for rest and recovery, and a different way that they are designed to be productive in the world. Your specific design requires you to refine your own understanding of your unique creative expression in the world and how you can best manage your cycles of recovery/regeneration and productivity to naturally contribute what you are here to express. We will explore more about productivity in a later post. For now let’s look at how Recovery/Regeneration differs from Burnout/Depletion.

Burnout/Depletion vs Recovery/Regeneration – Once you fall into chronic Burnout/Depletion it is difficult to get out, especially if you are an energy type which doesn’t have the consistent energy to work and generate more energy. In Human Design these energy types are known as the Manifestor, Reflector or Projector.

Generators and Manifesting Generator energy types, who have consistent energy to work, are also not immune to Burnout/Depletion. Nothing drains a Generator or a Manifesting Generator more quickly than working at something that is not fulfilling them. So my point here is that everyone is susceptible to burnout and depletion. And the way you know that you’re in it is when you discover that a good night’s sleep, a vacation, or some simple lifestyle changes don’t fully rejuvenate you.

You move into the Recovery/Regeneration phase when you have tired yourself out in the Productivity phase. You may feel deep exhaustion at times, and a need to retreat and rest to gather your energy. You may deal with frustration, anger, disappointments or even resentments. But the difference between Recovery/Regeneration and Burnout/Depletion is that you actually do recover your energy in the Recovery phase and can return to Productivity relatively easily. Your exhaustion doesn’t hold you back for very long. When you are in Burnout/Depletion you feel chronically exhausted. You may feel spurts of energy which don’t last very long, but when you use up that energy you find yourself in the deep well of exhaustion again.

(It is normal for Projectors, Reflectors and even Manifestors to experience spurts of energy followed by a need to rest, but when these energy types are not burned out they too can recover fairly easily).

When you are in the Burnout/Depletion phase you don’t recover very quickly from exhaustion. Most likely you don’t know how to recover or underestimate the amount of recovery time you need. In extreme cases you may experience illnesses like chronic fatigue syndrome or adrenal burnout. In milder cases you may just feel chronically cranky or out of sorts, because you have depleted your energy stores to a critical level. If you’re finding that it doesn’t take much to set you off emotionally or to exhaust you physically, and if this is an ongoing issue, then you are probably in the Burnout/Depletion phase.

These three phases aren’t mutually exclusive. For example, you can be in one phase in your financial life and in another phase in your family life. There usually is a dominant phase, however, that you experience throughout. And when you identify the dominant phase you can begin to identify the self-care practices which will be most supportive and stabilizing for you.

What is the dominant well being phase that you’re currently experiencing? 

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Secrets of Self-Care Success


Roller CoasterAre you a victim of the self-care/self-neglect roller coaster? It starts when you find yourself in the cranky, bitchy, worn down, exhausted world of self neglect. And each time it happens you resolve to make changes so it never happens again. You change your diet, maybe go to bed earlier, start an exercise regimen and begin meditating – ALL AT ONCE -> Then life creeps in, and you’re eating on the run again, pulling late nighters, skipping your daily walks while reducing your meditation practice to three deep breaths in the morning. .. Most likely those three deep breaths are the only deep breaths you take all day.

If you have been on the self-care/self-neglect roller coaster more than once, you’re probably really frustrated.  What’s the point right? … If you’re going to end up back where you started, maybe 10 pounds heavier and still no richer or relaxed for all your efforts. It is a maddening, vicious cycle. Maybe you learn a few things about yourself along the way, but wouldn’t it be great if you could break the cycle and begin a consistent self-care program which sustains you through the ups and downs in your life?

Let’s face it, if you have been inconsistent with your self-care, you probably struggle with consistency in other areas of your life.  It’s ok. The truth is that many people are just not designed to be consistent. That doesn’t mean that your self-care program can’t be sustainable and successful. Let’s explore three ways that you can begin to build consistency into your self-care even if you aren’t….

Make it Automatic 

The less you do “by hand”, the easier it will be to build a strong sustainable self-care foundation. Let’s say that you want to start getting regular massages. Instead of getting one massage and then waiting until you feel like you need another before you call to get the next appointment, why not set up appointments in advance at regular intervals?  If you don’t already have that next massage scheduled you may never get it. And if you do actually get the next one when you need it, think about all the energy you waste trying to figure out when to do it and then finding time to. Chances are, by the time you need it your schedule is already overbooked with other things.

The time when you need to de-stress is usually when you feel like you don’t have the time to do it. If you build it into your schedule automatically, you can always change and move it. But if it’s never there in the first place it’s 10 times harder to add it later.  The same holds true for vacations, retreats, exercise, meditation, dentist and doctors appointments, and even meals (if you have a habit of forgetting to eat).

Another way be automate your self-care program is to add in self-nurturing practices to already existing rituals and routines. If you may feel like your life doesn’t have a routine look a little closer. If you brush your teeth, wash your face and dress yourself before you go outside in the morning, that’s a structured routine. What can you add to those predictable patterns to enhance your well-being and self-care? Could you listen to something inspirational? Could you do affirmations while brushing your hair?

Start with One Thing

One of the big mistakes that people make is to try to establish too many new habits at once. One small change can affect every area of your life. An example of this is when I made a small tweak in my night time routine. I start to move toward bed when the sun begins to set.  That doesn’t mean that I hop in my pajamas and go off to sleep before 9:00 pm. I just made a tiny shift in mindset to begin to wrap up the day’s projects as the day comes to an end.  So instead of working into the evening, I order my priorities so that the most important stuff gets done first. It has affected everything I do, because I look at my to-do list through the lens of this different rhythm. Because I am one of the few people on the planet without sustainable work energy, the focus on this “one thing” has allowed me to make the most of the energy I do have through better time management and a higher quality of rest.

Your one thing to focus upon may be different. It may be to wake up 15 minutes earlier, or to read to your child every evening. Whatever it is, notice how other things in your life reorder themselves around one simple change. Once you have that mastered, move on to another thing that you can easily establish, with a little practice, into your self-care system.

Stick with It

It takes on average 21 – 30 days to make an activity a habit. It takes even longer to make a string of habits a lifestyle. Some things you try may work for you. You may need to modify others or drop them altogether. The point is to continue with an activity long enough to see if it makes a positive difference in your life… and if it does keep it up until it becomes an automatic part of your lifestyle.

It’s nearly impossible for most people to consistently stick with something new without the help of other people. Most of us are not hard-wired with willpower … or the will to continue to work at something when we don’t immediately see results. Use your friends or a coach or a mentor or anyone who gets you, as a substitute for willpower. If they’re not going to shoot you down and care enough to ask how you’re doing when they see you, then they can be an informal accountability partner. Take the risk to tell a few people about the simple change that you’re making, so that you can come back and report on your progress.  Remember, especially if they’re just casual friends, that you’re not overwhelming them with too much information. You’re telling them a little bit about that one thing you’re changing. You will be far more likely to stick with it if you know that someone may ask you about it in the future.

What are some of the things you’re already doing to make your self-care program a success? Please post in the comments below…

This is the beginning of a series on self-care which will bring you insights and practical tools to help you improve and refine your personal self-care practices.  Your well-being must be your priority if you want to have a joyful and vibrant life, and your self-care program is your foundation.

Human Design Terms


Human Design offers you a framework for understanding how to live your life as the unique individual that you were created to be. It shows you your genetic imprinting and the gifts and challenges you are here to experience. Human Design gives you a framework for discovering how your environment and the people around you influence you. When you know yourself at this deep level, you can make changes which will significantly improve your well being so that you are free to function at your very best in an authentic way.

As you start or deepen your journey, it may be helpful for you to review some terms that are part of the shared vocabulary of Human Design. So please enjoy this list of terms and their definitions.





Mandala: The Mandala is the colored wheel which surrounds the Body Graph. It is somewhat like a clock in the sense that it marks the themes which are activated at the time of birth and 88 days prior to birth.  The outer ring of the mandala is divided into 64 partitions that represent Gates. The 64 Gates are representative of themes which are understood through the 64 Hexgrams of the I’Ching. Each Gate is  further divided into six Lines. They are are somewhat like the second hand on a clock, and indicate a deeper understanding of how the theme of the Gate is experienced. The 12 astrological signs are placed on the inner wheel of the Mandala, indicating the astrological influences upon the design.

Body Graph: The Body Graph is in the center of the Mandala.  It lays out the calculated imprints which are taken from the outer rings of the Mandala and puts them into a visual format that can be related back to the human body. The Body Graph shows how the Gates activate the body’s nine energy Centers, which are derived from the Hindu Chakra system. The relationship between centers is understood through the Sephiroth of Kabala.

Centers: The Nine Centers in the Body Graph are represented by the square, and triangular or diamond-shaped areas within the chart. Each one is related to a different realm of experience… inspiration, thought, manifestation, love, ego, emotion, instinct, adrenalized action and fertility. Centers can either be Defined (colored in) or Undefined (not colored in). A defined center indicates that there is a consistency in the experience it reflects. An undefined centers indicates an openness to other people’s experiences who have definition in the center. It gives the person without definition the potential to understand it at a very deep level. Type and Authority are determined by how the Centers are Defined and connected to each other.

Motorized Centers: The Emotional Solar Plexus, Root, Heart/Will, and Sacral Centers are all motorized. This means that they move energy through the body for work and activity.

Awareness Center: The Spleen, Ajna and Emotional Solar Plexus are all Awareness Centers. The Awareness Centers give us the ability to process information and awareness about ourselves.

Gates: There are a total of 64 Gates which correspond to the 64 hexagrams of the I’Ching. Each gate in the Body Graph has a number (which doesn’t change its position in the chart). Each number indicates the hexagram that it is related to, which can be studied to understand the theme it represents. When a gate is colored in it is defined, and like the colored in centers, is able to be experienced consistently. Each  defined  Gate  in  the chart adds a different “flavor” to  your personality.

Channels: There are 32 channels in the Human Design body graph. Channels are lines that span all the way between two Centers. When an entire line or Channel is colored in (defined) then the centers on either end of the channel will also be colored in (defined).  Centers are open (not colored in)  when they have no fully colored channels attached to it.

Type: Human Design groups people into 5 different “personality” or energetic categories called Types: Manifestors, Generators, Manifesting Generators (a sub-group of Generators), Projectors and Reflectors. Each type has a unique strategy for making decisions and cultivating practices which affirm their unique gifts.  Read more about the types HERE.

Strategy & Authority: Each energy Type has its own Strategy and Authority. Strategy and Authority point to the parts of us that guide us into our unique process for making decisions which support our genuine gifts.  Strategy and Authority lead to better self understanding, clarity, and the ability to live an authentic life.

Conditioning: Conditioning is a term for how you live out the energetic, emotional and mental influences of the people and environment around you. Undefined Centers are very sensitive to Conditioning.  That is not necessarily a bad thing.  It is just a thing to understand and to cultivate awareness around.  Defined centers can also be influenced by others and the environment, and will show up as consistent patterns of behavior which may or may not serve the individual.

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Watch “Anatomy of the Human Design Chart”