Care Dare – a Self-Care Summit

We Dare you to take better Care of yourself!

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What have you learned about Self-care?

rainbow That’s the end of Care Dare 2015. We would love to hear your feedback! Please leave a comment here or via Twitter.

* What did you learn about self-care this month?

* Have you gained some new tools and insights to support you in your self-care practice? What shifted for you?

* What was your favorite portion of this Care Dare summit? What helped you the most?

* Is there anything we didn’t cover that you’d like to see? Do you still have unanswered questions about self-care?

These resources will stay up indefinitely, so feel free to spread the word and share the links with your friends.

Stay tuned for information to be a contributer in October for Care Dare 2016!

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Glitterfy Your Vibe! by Veronica Parker

Today’s offering is a PDF download by Veronica Parker called Glitterfy Your Vibe!

GYV-VP This playful and practical guide can help you connect with the wholeness of your being. It can empower you to align with the infinite power of Source within. In this wonderful way, you can create on purpose what you truly love, enjoy, and desire in Life. The best part of it is that you get to feel great!

Download it here!

Veronica Parker, RScP is a Master Healer, Meditation Teacher, and ARTbundance Coach. She is the founder of The Sacred Healing Playground and The Breath Blueprint Program. Veronica can easily attune you to the Power, Presence and Possibilities to “glitterfy your life.” Connect consciously with your Sacred Breath and release all sense of lack and limitations. Feel your heart fully open to receive your greatest success in business and life. Connect with Veronica and receive your sparkly transformational session via phone or Skype.

Visit and receive free transformational tools for our business and life to take flight.

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Administering Emergency Self-Care by Coach Anya

Hi all! This is so exciting for me. I’m glad to be able to share this with you.

How are you feeling right now? I hope you’re feeling splendid and on top of the world, but maybe you don’t.

Are you feeling crazy? Sad? Tired? Have you been running around like a chicken without a neck wondering if you’re getting anything accomplished? Or are you just sitting around staring at the computer screen wondering if you’ll ever make anything of this life while your fingers numbly click from screen to screen and page to page?

Either way, somehow you’ve allowed yourself to get worn down so much that you are no longer present for yourself or anyone else — just here or there and out of touch with your personal power.

This sounds like an emergency. Stop all the extra stuff you’re doing or not doing and take a few minutes to reconnect with yourself – spirit, soul, and body. You are starved for attention, rest, and nourishment. Reconnect with the present and get your power back.

Self-care is not a privilege in this fast moving society. It is a necessity. If you think you don’t have time to stop and smell a few proverbial or literal roses, imagine how much time you’ll have should you get sick with a flu, or should you just get too tired to keep going. To get closer to your better self in this moment give yourself some lovin’ right now. You need it.

Here are some things you can do to administer emergency self-care:

  • Do you journal? Take a few minutes to write about how you’re feeling right now. How do you want to feel?
  • Journaling not your thing? Grab some paper, colored pencils, ink pens, pieces of crayons — whatever you got, then close your eyes and doodle for 5 minutes.
  • Maybe you can use an herbal tea break. What do your energy levels feel like? Perhaps you can use something relaxing like chamomile or lemon grass. Or maybe you you need something with a greater kick like green or white teas. Looking for something more refreshing? Try a an extra large strawberry banana smoothie with a protein hit.
  • Change your perspective. Get some outside air into your lungs and take a walk.
  • Take a nice hot bubble bath.
  • Have a mini-meditation session. You can sign up here to receive a free emergency mini-meditation from me at
  • Read something to feed your spirit. Biblical scriptures, a book of inspiring quotes, your favorite comic strip, everything on the Care Dare site.

Make a list of little things you can do to reconnect with the present and empower yourself everyday. Feel free to share that list here or at

Thank you for giving me the opportunity to share these tips with you. These are tools I use myself whenever I need a little extra boost to get me through the day, and I hope they are a help to you too.

Give yourself some lovin’. You need it and you are always worthy of it.

Savvy Soul Life Coach Anya, CPC, is a creativity, life, Christian, and core energy coach, a certified holistic health consultant, artist, writer, amateur ukulele player, and a soon to be ARTbundanceTM Coach and Practitioner helping others give themselves a kick-starter in the rear so they can get moving and continue personal growth into their better, best, and happier selves. When she’s not wolfing down strawberry banana smoothies and green tea lattes, Anya is off on one of her mini adventures discovering new places, new things, and meeting new people. You can find Anya at


4 Steps to self-care for introverts by Tanja Gardner

4stepstoselfcare-tgardner Today’s offering is a 10-page PDF from Tanja Gardner of Conscious Introvert Success:
4 Steps to self-care for introverts” – A guide for introverts who keep trying to figure out this self-care thing, but never quite make it work for them!

Download “4 Steps to self-care for introverts”!

Tanja Gardner is a deeply introverted (but not even *slightly* shy!) heart-based entrepreneur who started out as a copywriter for difference-makers.

Then she discovered that what she really wanted to do was help fellow introverts build their businesses without exhausting themselves. So she started Conscious Introvert Success: a treasure-trove of introvert-friendly resources, information and coaching.

To connect with Tanja, follow her on Facebook or Twitter.

Or you can check out Conscious Introvert Awesomeness: her free community for introverted business owners to connect with and support each other.

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Meet your First, Base, or Root Chakra by Linda Kaun

  • Do you feel invisible? Like you’re living “half-a-life”?
  • Are you more comfortable living in your head than being fully engaged, passionate and present IN the world?
  • Do you usually put others first, never wanting to be seen as selfish or demanding?
  • And how’s your money … A flowing river or dried up stream in a drought year?

Saying yes to any of these questions is a sign that your first or root chakra is likely blocked.

Most of us have no idea that our chakras affect all aspects of our lives.

What is a Chakra?

LKaun article1 Your body might feel solid but truly there is nothing solid about it. We’re beings of pure energy and light that are vibrating at a slow enough frequency to create what seems like solid matter.

This energy is flowing through us via our energy centers called chakras. There are many chakras in the body but we usually focus on the 7 major ones that align with our spine from its base to the crown of our heads.

Each one has a specific purpose and vibrational frequency. They filter energy from the outside world, process that energy in our bodies by stimulating our endocrine glands to secrete various hormones. These hormones affect our physical, mental, and emotional health.

Worry, stress and fears – as well as deeper traumas from our past – create blocks in the energy flow.

Not all blocks to your energy flow are the same…

Perhaps you already know quite a bit about your chakras, perhaps not. I’ve learned one important distinction from Rhys Thomas of the Rhys Thomas Institute of Energy Medicine, along with Margaret M. Lynch that I’ve never heard anywhere else.

When you experienced what you considered to be a deep trauma or wounding, usually in your early childhood, you literally took a VOW to protect yourself from that happening again. A vow has a great deal of power and energy behind it. It acts on the subconscious level behind the scenes of our daily awareness, putting the breaks on what we say and do in our life. The vow gets embedded or stuck in that particular chakra. Releasing these vows and agreements brings you back into alignment with your Own True Self.

Why Clearing Your Lower Three Chakras is Vital to Your Health and Wellbeing

The issues of our first three chakras form the foundation for who we are in the world. The upper chakras – our Throat, Third Eye and Crown chakras – can only speak the truth of our wounds and traumas of the lower chakras.

For example, if we don’t feel safe in our first chakra we often live in our minds, replaying past events or looking towards future ones. Or, we numb out through all kinds of distractions and addictions. We’re not fully present in our physical bodies in the here and now.

If we were abused in our second chakra, the words we speak in our fifth chakra will reflect that we think the world is out to get us in some way. And we see the world through a victim’s eyes in our sixth chakra.

Our energy centers are in constant flux. Some issues are buried deeply, while others are daily frustrations that build up.

Ideally each chakra is fully open and all are in balance, not over- or under- active. Most of us though have a few chakras that are dominant, while others are smaller or nearly closed. By clearing blocked energies held in the chakras, our lives really do begin to flow with more ease and we feel our balance restored.

In this initial introduction to the chakras, meet your …

First, Base or Root Chakra

LKaun article2

Sanskrit Name: Muladhara –
Located at the base of your spine – Color Red
Issues of:

  • Trust and Safety in the World
  • Money – Abundance
  • Your Physical Body – Being present and grounded in your body
  • Family and Tribe – Your values and beliefs

Your first chakra is connected to your tribe, your family of origin. It’s the foundation of your life. Feeling safe and secure is important for your overall development.

This chakra channels your beliefs and values related to living in the world that you learned from your tribe … what you are allowed to do, to have, to become. Learning to step past the original teachings of your family, church, school and make your own choices is one of the keys to open and balance the first chakra.

It also represents everything solid in your life, acting as the manifestation channel, the magnet, pulling into physical form the things you desire such as good health, prosperity, and relationships.

When it’s blocked through underlying beliefs that say you’re not worthy or you don’t deserve the things you desire, you can’t actually manifest them into reality.

The vows and concerns of this chakra relate to being loyal to your family’s values and beliefs, their way of thinking and being in the world – “Life’s a struggle for people like us.” OR, rebelling against those values, “I’ll never be like my father!” When you’re in rebellion, you still don’t get to Be You.

If you didn’t feel secure in your family financially or emotionally, this feeling of lack, of “never enough” comes out in countless ways in your adult life, from sabotaging your efforts to build a business to holding back your talents and gifts because you believe you’re “not good enough.”

How Can We Clear These Vows and Blocks to Our Energy Flow?

There are many different modalities to open and balance our chakras, some more intense and deeper than others. From energy healing using EFT- Emotional Freedom Techniques or Reiki, to visualizations, meditation, gemstones, or color and sound therapy, each one has its place.

The key is to realize we do have the power to clear our own energy, either working with a practitioner or on our own. The more we take daily and even moment-to-moment responsibility for our own lives, the easier it becomes to really feel the energy moving in us, guiding us, revealing who we truly are so we choose to step into our own power. This is truly loving all aspects of us.

Here’s a Surprising Look in the Mirror of Your First Chakra

After downloading the pdf, simply follow the story prompts to fill in the blanks and discover a message that your first chakra has for you. You can write it out by hand or copy it into a Word Doc so you can complete your answers.

The key is to write quickly with the first thing that pops in your mind. Don’t dwell on each question. This bypasses your rational thinking brain and taps directly into the subconscious, delivering you a message that might surprise you.

Download the pdf, A Look in the Mirror.

This Story Completion ARTsignment™ is licensed under ARTella Creative Multimedia,

If you liked this taste of your First Chakra, I invite you to discover more about all your chakras and how they affect your life by downloading my Free Guide: 7 Fun Tips to Open Your Chakras & Get Your Energy Flowing Again. This comes with a powerful audio bonus – a daily Opening Chakras guided visualization, which helps release blocked energy in your chakras, both from past hurts and day-to-day issues that come up.

LKaun article3 And Here’s Another Fun Way To Keep Your Chakras Open

To easily balance your chakras, check out my wearable, functional art. Each chakra design is my interpretation of the energy of that chakra. As I work I embed the design with clearing, positive energy that helps open and balance your chakra as you wear or use the product.


With an emotionally open heart and a keenly perceptive mind, Linda Kaun holds the space for others to play and explore their own sacred inner guidance and wisdom. She loves working with creative people and heart-centered entrepreneurs who are ready to stop playing small and step into their power.

After a 30-year career as a fine art batik painter, she is delighted to be completing her ARTbundance™ Coaching and Facilitating Certification, where art, words, creativity and spirituality become a channel for transformation.

If you are ready to step further into your power, explore your hidden obstacles and discover hidden treasures, contact Linda: ( linda [at] ) or visit Linda Kaun ~ The Power of You

This is the first phase of my Power of You website. I invite you to join me for the second phase coming soon where we’ll be exploring how the Power of You is really the Power of Loving Yourself.

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Happy and Healthy Habits…One Day at a Time! by Jen Rowe

JRowe quote lady with facial Dollarphotoclub_16251356 500 wide Self-care is a practice for me—something I do well for a while, then start getting busy, stop making it a priority, crash and burn, then start over. I’m getting better at it, though. I crash less often. I’m quicker to get back on track. Despite progress, it is something that I will always have to keep practicing and practicing because I don’t see myself ever getting it perfect. And that’s okay.

This year, I’m trying to establish or re-establish several healthy habits. Instead of jumping on the resolution bandwagon and setting a bunch of lofty ideals in January that I would’ve already abandoned by now, I decided to take a gentler approach. I decided to choose a Happy & Healthy Habit to address each month. It is one small habit that I spend an entire month “mastering.” Piece of cake!

I started by looking at my life for areas where I needed a little extra care and then selected little habits that would help me make progress in that area. For example, since I’ve changed jobs I’ve put on a few pounds, so a few of my monthly habits for the year involve moving more (morning yoga practice in March, daily walks in May). I started taking vitamins again in January. In February I am working on getting 8 glasses of water each day. The idea is that since it takes approximately 21 days to establish a new habit, by month’s end my new healthy habit should be pretty much established. Since each habit is small, it is an easy win for the day. Since I am adding one new habit each month, by the end of the year I will have added 12 new healthy practices to my daily life! Another added benefit that I hadn’t planned on is that one habits helps encourage other healthy decisions, like drinking fewer sodas when my belly is full of fresh, clean water!

To remind, encourage, and support my new habits I am tracking them in my daily planner. I have found a number of great tools on Pinterest that work well with my paper planner, but there are also apps for smart phones and as many creative tracking methods as the mind can imagine. Coloring in each day’s water glasses on my planner page feels as good as getting a gold star in elementary school did!

I DARE YOU to make yourself a priority and give this a try! Start small and pick one habit for February. Find a fun way to track your progress. Then maybe get crazy and plan ahead for next month too. Check out my Pinterest board for ideas. Let me know what you do on my Facebook page


Jen Rowe (Coach Jen) is a perpetual student with over 20 years experience in Alcoholism/Addiction Recovery. She loves animals, is always making something, and is obsessed with circles. Her favorite question–a gift from a long-ago mentor–is, “But what are you grateful for?” Jennifer is an enthusiastic advocate for the homeless, the mentally ill, and animals in need of rescue, and names Being a Voice for the Voiceless as part of her Life Mission. In addition to selling handmade items and designing hats, she helps women to achieve their Big Dreams using creativity and right brain tools to search for solutions. Connect with Jen at


Your “Must-Have” Tool for Self-Care by Elda Dorothy

Have you ever had a feeling that is like an unwelcome guest?

It invades your mind and no matter how hard you try to deny it or avoid it, you just can’t make it go away.

Remember how your throat felt like it was closing even though you were thinking of all these things you would like to say, or you felt your chest getting tight with anger or maybe even a throbbing headache because you just didn’t want to think about the pressing situation at hand?

Do we pay attention to the feelings and sensations in our body?

We tell ourselves that we can control it. In reality, it’s never that easy.

It’s been said many times that we should ‘forgive and forget.’ Too often, we hold grudges. We stay mad.

Hurt. Anger. Betrayal. These things are hard to forgive, much less forget.

Deciding not to do something is easiest.
Deciding not to feel something is not healthy for us.

An important part of Self-Care is to take the time to UNCOVER these feelings that we have that we think we can’t talk about.

No one wants to admit they are there, not even to themselves.

Feelings. So often we fool ourselves thinking we can control them until one day we’re ambushed, caught off guard. Then we are forced to face the truth.

The truth is this: you can’t control how you feel, only what you do about it.

Emotional Freedom Techniques (EFT), also known as “tapping,” is an easy to learn self-empowerment tool that combines ancient acupressure and talking to optimize your emotional and physical health.

Your Must-Have Tool for Self-care EFT helps to reduce the debilitating negative emotional charge you feel toward the issue at hand. By desensitizing your emotional reaction you calm the nervous system, which in turn helps you respond to emotional stress in healthy ways.

What makes tapping so powerful is its ability to help clear emotional blocks from your body’s energy system, thus restoring balance to both your mind and body.

Feel happier and lighter by expressing and releasing stuck negative emotions. Live in a more relaxed mind and feel at ease with your life exactly as it is.

You have a right to show self-compassion, release these emotions, and in turn have freedom. You deserve to be at peace with your situation no matter what it is.

Are you ready to empower yourself with paying attention to your feelings and sensations in your body? What an ultimate gift of Self-Care!

Elda Dorothy is a certified EFT practitioner who is works with people through issues where their ‘buttons are pushed’ so much that it is affecting their daily lives. While Elda Dorothy uses Emotional Freedom Techniques on various relationship issues whether it be divorce, boss related issues, etc. her main focus in on people who are dealing with estrangement issues. She is passionate about helping ALL people learn these tools to empower themselves.

Please visit her website or find her on Facebook.

Sign up for your Free Guide on 5 Simple Ways to Handle Being Estranged From Your Family Members!

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Self-Care through the Lens of Curiosity by Suzanne Armstrong

When we think of taking care of ourselves often we find excuses why we either aren’t, using self-care, or hit and miss with it.

Excuses like:

  • Where do I find the time?
  • How do I find the money?
  • Where will I find the energy?
  • Even what would be the best use of time, money, or energy?
  • What will make the biggest difference for the time, energy, or expense I invest?

This is where curiosity comes to your aide.

Curiosity increases activity in the brains reward circuit and the part of the brain that forms memories. It gives you a place where different concepts can mesh and produce new ideas.

Curiosity will prime your brain for all areas of learning. It opens many lenses showing you new possibilities, answers, or ideas.

Curiosity creates an avenue to allow the brain to learn and retain information, keeping you supported.

Be curious about what works for you, or what would or could help you with self-care. Then figure out how these puzzle pieces fit together because curiosity will give you a fresh perspective with your wellness adventure.

SArmstrong self The moment we engage our curiosity, we get creative about our self-care.

Curiosity will change your excuses into doors of opportunities.

Where do you create the time to implement self-care?
How will this change your energy?
How will you pay for what self-care you want?
Where do you want to focus your attention to obtain the best results?

Bottom line is…Do you LIKE yourself enough to own self-care.
It takes liking you to commit to caring for yourself.

Get curious! Learn to approach self-care creatively.

Download your free PDF here: Healthy Tips Your Way

Suzanne Armstrong is a Naturopath, Applied and Educational Kinesiologist, Herbalist, E.F.T. Practitioner, Wellness and ARTbundance™ Coach and Practitioner. With decades of training and experience, Suzanne focuses on these modalities because they work! Suzanne’s mission is to honor where people are in their wellness journey; supporting, teaching and encouraging people to explore their wellness in fun and inspiring ways. Suzanne’s specialty is the 5 vibrant paths to health she has written. Suzanne can be found at

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Your Self-Care Compass by Cathy Carpenter

For the last few months, I’ve been embracing the image of a compass. It came to me in a guided meditation when we were asked to drop into our center and check in with where we are and what we’re feeling or experiencing. I like the image of a compass, rather than a balance beam, because the compass doesn’t judge your direction as good or bad, it just gauges how far you are from True North.

Today, I’d like to invite you to do a little art project to design a Self-Care Compass.

Consider for a moment what “True North” is for you in relation to self-care. It could be a photo of you when you were happy and healthy; it could be your word for the year; it could be a specific daily practice you’d like to cultivate. Feel free to journal on this idea of identifying your “True North.”

Then draw, collage, paint, assemble, embroider, etc. a design for your personal Self-Care Compass. For the other cardinal directions (east, south, west), consider depicting habits or comfort behavior you fall into, taking you away from “True North.” Some things might take you farther from “North” than others, so you can place them in rank order with the habits or behaviors most opposite to your ideal north toward the south point.

As you’re ranking in this way, try not to judge the behaviors, just recognize whether it contributes to your ideal North or not, and maybe make a notation on the outer edge of something you could choose instead to bring you back to North.

When your piece is done, display it somewhere accessible so you can look at it whenever you’re feeling less than great. Notice if you’re engaging in one of the habits or behaviors that take you away from North and ask yourself if you can choose something else to bring you back toward North.

Obviously, sometimes bad things happen and you need to work through grief or sadness or anger; but this activity will help you notice when you’re not pointing in the direction you want to go so you can make a gentle correction of course.

Here is a digital collage I made for my compass with images I found on Pinterest.

my self-care compass 011915

Cathy Carpenter is a creativity/life coach, tarot reader, fiction writer, blogger, visual artist, crafter, dreamer, and planner. She is on a path to find more deep satisfaction in her daily life creatively, emotionally, and spiritually. She wants to mix the magical and the mundane. As she’s exploring, she likes to share what she’s learning and would love to help you explore these themes as well. Go deeper. Explore your depths.

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7 Reasons to Get More Sleep by Tat Apostolova

If Sleep was a person, what would he or she look like? What would Sleep wear? How would Sleep think and behave?

When I first thought about this, I imagined my Sleep as a cheeky little boy, who played tricks on everybody. No wonder I was resisting sleep – if I fell asleep, Sleep could easily catch me off guard.

As I continued playing with my Sleep persona and got to know him better, I realized that he could influence many areas of my life, but the only trick he could play on people was to make them fall asleep at awkward times, in the middle of a meeting or while they were driving. He couldn’t play tricks on me while I was asleep… I had my kids for that!

When I surveyed my blog readers last year, I found (unsurprisingly) that I wasn’t alone in my love-hate relationship with sleep. 95% of the people who responded weren’t getting enough sleep. We all have too much on our plates and there are tons of things that we could be doing instead of sleep. But are we really giving ourselves the gift of more time if we’re skipping the sleep we need in favour of something else?

Here are just some benefits that will come to you when you make sure you’re getting enough sleep (and I’ve tested this for myself).

  1. Better health. Your body needs enough sleep to function properly.
  2. More energy.
  3. Better relationships.
  4. Increased productivity
  5. Positive outlook.
  6. More creative ideas.
  7. Life just seems better all around.

In November last year I dared myself to go to sleep at 9.30 pm every night for just one week. For the first few days I didn’t notice any positive changes. Yes, I was getting lots of sleep but nothing else was getting done. Tasks were piling up on my to-do list and I was starting to wonder what on earth I’d gotten myself into.

Until, on Day 6, I got up at 6 am to go to the gym, something I’d never managed to do in the 8 years since I’d had kids. On Day 7, I noticed that I was having a lot more patience for my children. In fact, patience wasn’t even required anymore, I was having fun. Their cheeky ways didn’t annoy me, they made me laugh. I was feeling creative and excited to start the day. Having failed the previous attempts to blog regularly, I wrote 24 posts and 2 newsletters in December, and it didn’t even feel like an effort. Getting more sleep was paying off!

After the challenge I’d decided to make the earlier bedtime an ongoing thing, but unfortunately somehow I’ve slipped into my old ways. So for me it’s time for another challenge and it starts on 2nd March. Do you need more sleep? Join me for the Get More Sleep challenge here.

Getmoresleep2015 Tat

Tat Apostolova is a blogger, freelance writer, an ARTbundance™ coach and a mum of three, who lives in Sydney, Australia (that’s why her spelling may look strange to some of you). Through her blog, Mum in search, Tat helps overwhelmed mums reconnect with themselves and find their dreams again.