100 days

Transform Your Life in 100 Days—One Deep Question at a Time

Growth isn’t easy, but it’s always worth it. These prompts will push you to dig deeper, dream bigger, and finally know yourself.

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We all hit moments in life where we feel stuck. Drifting. Disconnected from who we are or where we’re headed. And sometimes, the loudest thing we need is a little quiet—to sit with ourselves and really listen.

That’s why I created this 100-day self-discovery journal challenge.

What is it?

It’s simple: one deep, intentional prompt every day for 100 days. Just one question—designed to challenge your thinking, open your heart, and guide you back to your truth.

You don’t need fancy tools or hours of free time. Just a notebook, a pen, and a few quiet minutes each day. These prompts will help you:

• Reflect on your past without judgment

• Reconnect with your core values

• Release limiting beliefs

• Clarify your goals

• And grow into the version of you that feels most aligned

Why journaling?

Because journaling is more than just writing—it's a mirror. When you give yourself permission to be honest on the page, you begin to see patterns, fears, dreams, and strengths you might have been too busy (or scared) to notice.

Think of these prompts as gentle guides, each one inviting you to take a small but powerful step toward knowing yourself better.

A Sneak Peek at What You'll Explore

Here are just a few of the questions you'll dive into:

• Where in your body do you feel most grounded today? Place your attention there and breathe into that space for a moment.

• When do you feel most like yourself?

• In moments of stress, can you pause and reconnect to the earth beneath you? How does it feel to imagine your feet rooted in the ground?

• Where do you feel your emotions most strongly in your body? Can you bring gentle awareness to that space and listen to what it needs?

• Trust the validity of your emotions and give them the attention they deserve.
  Reflection prompt: What emotions are you hesitant to acknowledge, and why?

Ready to Begin?

Whether you're at a crossroads, craving clarity, or simply want to deepen your relationship with yourself, this challenge is for you.

You can:

👉 Download all 100 prompts as a free PDF  HERE
👉 Or sign up to receive one prompt in your inbox every day (opt-in form coming soon - for now you can send a request to embodywisdomllc@outlook.com)

However you choose to begin, know this: by the end of these 100 days, you will be changed. Not because you read a quote or listened to a podcast—but because you showed up for yourself, every single day.

So grab your journal, light a candle, and let’s begin this journey inward—one deep question at a time.

Overcome Limiting Beliefs

 ✅ Overcome Limiting Beliefs

Challenge the thoughts that hold you back.

We all have that inner voice—the one that whispers, “You’re not ready,” “That’s not for people like you,” or “What if you fail?” It’s easy to mistake those thoughts for truth, but more often than not, they’re simply limiting beliefs. They’re old stories we’ve picked up from past experiences, childhood, or the world around us—and they shape how we see ourselves, even when they’re not based on reality.

The Invisible Barrier

Limiting beliefs are tricky because they’re usually quiet. They don’t scream. They show up as hesitation, procrastination, or the “safe” choice. But here’s the thing: just because a thought feels familiar doesn’t mean it’s true. And if it’s keeping you from growing, creating, or showing up fully—it’s worth examining.

Take a moment to reflect:

What’s one belief I’ve been carrying that might not be true?
Maybe it’s “I’m not creative” or “I’m too old to start something new.” What if that belief isn’t actually yours to carry?

When I imagine success, what voices in my head say 'you can’t'?
Whose voice is it? Is it fear? A past teacher? An outdated version of yourself?

What would I try if I believed I couldn’t fail?
Let that question breathe. Imagine the freedom it could bring.

Rewriting the Script

Coaching invites you to hold your beliefs up to the light and ask, “Is this helping me grow—or holding me back?” And when you realize that a belief no longer serves you, you have the power to rewrite it.

You don’t need to believe everything you think.
You can choose curiosity over fear.
You can learn to listen to the voice that says, “Yes, you can.”

One Step Forward

Today, I invite you to notice just one limiting belief—and question it.
Give yourself permission to try something different. Even a small step.
Because on the other side of those old stories is a life of purpose, possibility, and freedom.

LIFE COACHING - take your first step...

 🌟 Ready for a Fresh Start?

What if your next step could lead you to your best life?
Whether you're feeling stuck, searching for purpose, or simply ready for something more, now is the perfect time to begin.

🧭 Step One: Clarify Your Vision
You can’t build the life you want without knowing what you’re aiming for. Let’s start by asking:

What do you really want?
Not what others expect, not what you’ve settled for—but what’s calling to you.

✨ In this first step, you’ll get:

• Simple questions to spark clarity

• Space to dream without limits

• Encouragement to take aligned action
  
  

This is your invitation to begin the journey.
Your life. Your vision. Your time.
Let’s take the first step—together.

(here are some sample questions to start you off on your journey...)

🔍 Clarify Your Vision: 

1. If nothing were holding you back, what would your ideal life look like?
   (Think big—your lifestyle, work, relationships, health, creativity.)

2. What does “success” look and feel like to you?
   (Forget what the world says—what matters most to you?)

3. What do you want more of in your life?
   (Peace, adventure, purpose, connection, creativity… what’s calling you?)

4. What do you want less of in your life?
   (Stress, distractions, self-doubt, comparison—what’s weighing you down?)

5. Who are you becoming?
   (Describe your future self—the way you show up, the energy you carry, how you treat yourself and others.)

6. What’s one bold change you’ve been thinking about but haven’t taken action on yet?
   (This might be the beginning of your next chapter.)

7. If you could whisper one truth to your present self from your future self, what would it be?
   (This often reveals what your heart already knows.)

How to Raise Your Vibration (Even If You're Already Pretty Healthy)

 

You eat your greens, drink your spring water, maybe even meditate before emails. You’ve swapped coffee for matcha, and the people around you think you're the calm in the chaos. And maybe you are. But still, something subtle inside whispers: there’s more. Not more to do necessarily, but more to become. A deeper tuning. A higher resonance.

This is the territory of raising your vibration—not as a trend, but as a deep, embodied remembering of your innate frequency. It’s less about fixing, more about refining. Less “high vibe only” and more “high truth always.”

Let’s go deeper, even if you already glow.

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Vibrational Health Begins in the Body

The body is not just your vehicle—it’s your tuning fork. The food you eat, the movement you choose, and the space you create for rest don’t just keep your system running—they directly impact your frequency. But when you’re already doing “all the right things,” the next layer isn’t more effort—it’s more intimacy.

Ask yourself: How well do I know the subtle textures of my breath? The language of my fascia? The emotional temperature of my gut?

Vibration rises not from perfection, but from deep presence. And that presence begins in the body. Touch your skin with reverence. Move not just to sweat, but to express. Eat not just to nourish, but to honor.

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Emotional Resonance Is Everything

Even if you’re eating organic, high-vibe foods and sleeping eight hours, repressed emotions will weigh you down like rocks in a river. Emotional frequency is a silent sculptor of your vibrational field.

So here’s the invitation: allow the emotional body to speak. Cry when your chest tightens. Roar if you need to. Let grief move like a wave, not a wall. These are not low-vibe experiences; they are vibrational truths. Suppressed energy is what dulls your light—not the feeling itself.

Raise your vibration by honoring what is real.

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The Nervous System: Your Inner Tuning System

You can’t embody a high frequency from a dysregulated nervous system. That constant buzz? That subtle anxiety masked as “productivity”? That’s a signal.

Nervous system regulation isn’t glamorous, but it’s the baseline of vibrational living. Gentle breathwork, cold plunges if they feel good (not as punishment), or even five full-body sighs a day can shift your frequency more than another self-help book ever could.

When your system feels safe, your vibration rises naturally.

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Connection Is the Frequency Multiplier

You’re not meant to vibrate alone. Resonance is relational. The company you keep—human, plant, sound, and even space—either amplifies or distorts your field.

Choose conversations that expand you. Spend time in nature not to “ground,” but to commune. Let music vibrate your bones. Let silence do the same. Let your relationships become altars for truth, not distractions from it.

High vibration is contagious—but only when it’s real.

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A Higher Vibration Doesn’t Mean “Better”—It Means Truer

This isn’t about escaping the mess or pretending to be light when you feel heavy. It’s about aligning with what’s real and allowing that to move through you without resistance. And sometimes, what’s real is raw. High vibration doesn’t mean perfect—it means present, honest, embodied.

And here’s the thing: if you’re already healthy, already doing “the work,” then what’s next is likely not a big leap. It’s subtle. It’s a softening. It’s a listening.

Your soul already knows the frequency. Your body remembers. The rest is surrender.

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Mini Checklist: Daily Vibration Elevators

✔︎ Breathe with intention – Try 3 slow, full-body breaths every hour
✔︎ Feel your feelings – Let one emotion move all the way through you today
✔︎ Move for joy – Dance, stretch, sway, shimmy—whatever brings you alive
✔︎ Touch the earth – Bare feet, bare hands, bare heart
✔︎ Unplug to recharge – Give yourself at least 10 minutes of screen-free stillness
✔︎ Speak truth – Say one thing today that your soul has been whispering
✔︎ Receive beauty – Let music, art, or nature land in your body
✔︎ Offer gratitude – Not as a practice, but as a felt sense

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Your vibration isn’t something to chase. It’s something to uncover. Strip back the noise, the performance, the pressure. What’s left is you—raw, alive, radiant. EMBody that.

You are already AMAZING, you already are the only YOU.  Now be FULLY YOU.  and LIVE YOUR PURPOSE.

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Want more embodied practices and energy rituals? Follow the blog and soon - "Drop into the EMBody Wisdom circle"—where frequency meets form.

A "Closer to Perfect" Day

As a Gen X-er, I’ve always felt the pressure of perfection, whether it was in my career, my relationships, or even in the smallest of daily tasks. It’s as though the world around me was constantly setting impossible standards—whether from social expectations or the pursuit of success. Growing up in a time when hustle culture was beginning to rise, the idea of "perfecting" every aspect of life seemed like the ultimate goal. But over the years, I’ve come to realize that perfection isn’t all it’s cracked up to be. Instead, it’s the moments of intentionality, connection, and self-reflection that truly lead to a fulfilling life. The truth is, the perfect day may never exist—but creati
ng a life that feels close to perfect is absolutely within our reach. Here’s how.

**Although there is probably no such thing as the perfect day, there are many things you can do to try to create a life that oozes something that feels close to perfect as you get ready to go to bed each night. Perfection might be an impossible ideal, but a life filled with joy, purpose, and balance is absolutely within reach. Each day, we are presented with countless opportunities to shape our experiences, make intentional choices, and find meaning in even the smallest of moments. While no day will ever go exactly as planned, there are practical ways to design a life where many of your days feel deeply fulfilling, even if they aren’t flawless.

Start with Intentionality

One of the first steps toward creating a life that feels close to perfect is living intentionally. Rather than letting the day happen to you, set an intention for how you want to approach it. This could mean prioritizing the things that matter most, setting goals that align with your values, or simply reminding yourself of what you want to focus on each morning. Whether it's being more present with your loved ones, taking time for self-care, or being more mindful of your actions, starting your day with intention can set the tone for everything that follows.

Embrace the Small Moments

Perfection isn’t about grand, sweeping events. It’s about how you show up for the small moments that fill your day. Whether it’s enjoying your morning coffee, sharing a laugh with a friend, or savoring a quiet moment of reflection, these seemingly insignificant instances can be the building blocks of a fulfilling day. When you focus on appreciating these moments, you’ll begin to notice how often they make your life feel rich and satisfying.

Balance Rest and Productivity

Creating a day that feels close to perfect means balancing the drive to be productive with the need to rest and recharge. It's easy to get caught up in the hustle and grind of life, but without rest, burnout and frustration inevitably follow. Design your day so that there’s room for both—time to tackle your to-do list with focus, and time to step back and relax, whether that means taking a break for a walk, reading, or simply sitting in stillness for a few minutes. When you prioritize both work and rest, you’ll find that you have the energy and presence of mind to enjoy both.

Cultivate Meaningful Connections

Another key element of creating a life that feels close to perfect is fostering meaningful relationships with the people around you. Whether it’s family, friends, or coworkers, the quality of your connections can make or break a day. Prioritize moments of connection, even if they are brief. A heartfelt conversation, a shared meal, or a simple act of kindness can transform an ordinary day into one that feels deeply fulfilling. At the same time, don’t forget to nurture your relationship with yourself. Taking time to reflect, care for your own needs, and engage in activities that bring you peace is just as important as being present for others.

Focus on Growth, Not Perfection

Perfection often leads to frustration and disappointment because it’s an unattainable ideal. Instead of aiming for flawlessness, focus on growth. Every day is an opportunity to learn, evolve, and become better at something, whether it’s a skill, a mindset, or an emotional response. If something doesn’t go according to plan, view it as a lesson rather than a failure. Embrace the idea that each day, no matter how imperfect, can be a step forward toward becoming the best version of yourself.

Practice Gratitude

Ending your day with gratitude can be one of the simplest yet most powerful ways to make your life feel like it’s moving toward something great. Reflecting on the moments of joy, success, and connection from your day can help shift your mindset toward appreciation. By recognizing the good, even on challenging days, you train your mind to focus on the positive and remind yourself of all that is going well in your life. Gratitude creates a sense of contentment that helps you feel at peace with where you are, even if the day didn’t unfold as perfectly as you envisioned.

Be Flexible and Open to Change

Living a life that feels close to perfect means being open to the ebb and flow of life. Things won’t always go as planned, and that’s okay. What matters most is how you respond to the unexpected. If you can remain flexible and open to change, you’ll be able to handle challenges with grace and maintain a positive outlook even in difficult circumstances. This ability to go with the flow can help transform an imperfect day into one that is still meaningful and fulfilling.

Can You Live Your Perfect Day Almost Every Day?

While it's unlikely that every day will unfold exactly as you hope, you can certainly increase the chances of living a fulfilling day by aligning your actions with what matters most to you. By creating a life that is rooted in intention, balance, meaningful connections, and gratitude, you’ll find that many of your days feel rich, purposeful, and even joyful. The key is to remember that perfection isn’t the goal—living a life that feels aligned with your values and filled with moments of happiness and peace is what will make your days feel near-perfect, day after day.

Final Reflection: Questions to Ponder

1. What are the small moments in my day that bring me joy and fulfillment? How can I be more present for them?

2. How can I balance my desire to be productive with the need to rest and recharge?

3. In what ways can I cultivate deeper, more meaningful connections with the people I care about?

4. How can I focus on personal growth rather than the pursuit of perfection?

5. What are three things I can be grateful for today, and how can I end my day with gratitude?

6. Am I allowing myself the flexibility to adapt to life’s changes, and how can I shift my mindset to embrace the unexpected?

As you answer these questions, you can start crafting a life where most days feel deeply fulfilling, if not perfect. Each day is an opportunity to create something beautiful, and by living with intention, you can move closer to that "perfect" feeling, even if it’s never entirely attainable.

A somewhat curated mess...(hint - it's me...)

The Quirks of a Pastor, Triathlete, Mom, ENFP, Enneagram 7, Life Coach, Grief Coach, Spiritual Director, and Healing Touch Practitioner: A Life Full of Energy, Purpose, and Healing

When you bring together the roles of pastor, triathlete, mom, ENFP, Enneagram 7, life coach, grief coach, spiritual director, and Healing Touch practitioner, you create a person whose life is a beautiful tapestry of service, energy, emotional depth, and adventure. This combination of traits reflects someone who is passionate about healing, growth, and connection, all while navigating the highs and lows of life with a sense of purpose and joy. Let's dive into some of the quirks that make this individual so uniquely vibrant and multifaceted.

Spontaneity Meets Spirituality and Healing

An ENFP personality naturally brings creativity and spontaneity to everything they do, and as a pastor, life coach, and spiritual director, they are always finding fresh ways to guide others. Their ministry isn't confined to conventional methods—they might hold a healing circle after a sermon or invite others to explore spirituality in unexpected ways. Their role as a grief coach allows them to combine their intuitive understanding of others with their empathetic nature, helping individuals navigate loss while also promoting healing. Whether it’s a moment of spiritual insight or a sudden desire to try something new to foster growth, they approach life with a unique and open-minded perspective.

Passion for Every Pursuit: Triathlon, Fitness, and Personal Growth

As a triathlete and a 7 on the Enneagram, they thrive on the thrill of new experiences and challenges. Their energy is infectious, whether they're running a race, pushing their limits in the gym, or talking about the next big event. This same enthusiasm extends into their work as a life coach and Healing Touch practitioner, where they channel their physical and emotional energy into helping others reach their full potential. They might talk about the latest training gear in one breath and follow it with a passionate discussion on how energetic healing can create lasting transformation. Every new opportunity is an adventure, and they approach it with open arms.

Master of Multitasking and Deep Reflection

With so many roles, multitasking becomes second nature. From leading spiritual direction sessions to helping clients through grief, this person can handle multiple responsibilities while maintaining a grounded presence. They balance work, family, and personal wellness with ease, often juggling between different types of coaching, offering emotional support to others, and still making time for their triathlon training. Yet, despite the busyness, they maintain a deep reflective practice, always seeking to understand how they can grow and evolve. Whether it’s through self-reflection, conversations with clients, or healing touch sessions, they are always diving deep into the process of emotional and spiritual discovery.

Philosophical by Nature and Holistically Focused

The combination of being an ENFP and a 7 means they are naturally inclined to ask profound questions about life, purpose, and meaning. As a grief coach and spiritual director, these reflections play a central role in their ability to guide others through challenging emotional terrain. They might ponder life's most significant moments with clients, exploring what it means to live fully in the face of hardship, how to heal from loss, and how to embrace transformation. Their Healing Touch practice allows them to incorporate physical energy work into their healing process, addressing the whole person—mind, body, and spirit—so they can facilitate deep healing in others. It's a holistic approach to personal growth that acknowledges the mind’s power, the body’s wisdom, and the spirit’s resilience.

Whimsical and Healing Parenting Style

As a mom, this individual’s whimsical, adventurous spirit shines through. They might turn everyday activities into opportunities for emotional growth and healing, gently guiding their children with care while encouraging them to explore their own emotions and passions. Whether it’s taking an impromptu trip to a nature preserve for a healing experience or involving the kids in a meditation practice, they teach their children the value of self-reflection, emotional resilience, and the joy of living with intention. Their ability to balance the demands of parenting with their professional healing roles fosters an environment of love, curiosity, and growth within the family.

The combination of being a pastor, triathlete, mom, ENFP, Enneagram 7, life coach, grief coach, spiritual director, and Healing Touch practitioner creates a truly exceptional individual. Their approach to life is one of passion, creativity, healing, and adventure, with a deep commitment to supporting others through emotional growth and physical well-being. They live with a sense of purpose, constantly moving forward on their own journey of self-discovery, while helping others to do the same.

Reflect on Your Own Unique Quirks:

• How do your various roles and passions influence the way you approach both your personal life and your work?
  
  

• In what ways do you balance your emotional and physical well-being, and how can you incorporate more holistic practices into your life?
  
  

• Are there areas of your life where you’d like to embrace more spontaneity, adventure, or healing?
  
  

If you're curious about how your personality aligns with your passions and how you can develop a more holistic approach to personal growth, contact EMBody Wisdom  check out some Coaching or Spiritual Direction or sign up to receive some Healing Touch to learn more about how to live your purpose in your own life. There are tools and conversations that can help you discover new aspects of yourself, open the doors to deeper self-awareness, and move into healing.

"The Power of Like-Minded Connections: Embrace Your True Self and Create Positive Change"

Have you ever felt that spark when you meet someone who just gets you? That’s the magic of connecting with like-minded people. It’s not just about shared interests; it’s about energy—when you align with people who resonate with your values, your passion, and your vision, something incredible happens. You feel empowered, seen, and ready to take on the world. 

But here’s the twist: to connect with those people, you first have to know who you are. You can’t attract your people if you’re not clear on your own beliefs, goals, and values. 

The more in tune you are with your true self, the easier it is to find others who will support and uplift you. It’s like planting a garden. If you don’t know what seeds you’re planting, you might end up with a garden full of weeds. But when you know what you’re about and nurture your energy, you create space for the right people to grow with you. 

Celebrating who you are doesn’t mean being perfect; it means embracing your quirks, your passions, and even your flaws. It’s about saying, This Is Me and I am Proud of IT! The more you honor your authentic self, the more magnetic you become to those who appreciate you for exactly who you are. You attract the people who align with your energy, and that’s when the magic happens—when your circle becomes a source of motivation, inspiration, and support.

And let's be real: energy is contagious. When you’re intentional about nurturing your own well-being—through self-care, mindfulness, or just staying true to your core values—you radiate a positive energy that draws others in. This ripple effect can have a profound impact, not just on you and your circle, but on the world around you. 

But here’s the kicker: once you’ve connected with like-minded people, it’s your responsibility to use that energy to make the world a better place. It’s not just about personal empowerment—it’s about channeling that empowerment into action. How can you use your passion to serve others? How can your collective energy drive change, spark innovation, and create opportunities for those who need it most? 

It all starts with being intentional. Choose to surround yourself with people who elevate you, and in turn, elevate those around you. Share ideas, collaborate, and be a force for good. 

Empowered individuals create empowered communities, and empowered communities create a better world. So, take a moment to celebrate who you are, honor your energy, and recognize the power of the connections you make. When you connect with people who truly align with you, not only will you feel empowered—you’ll also be inspired to make a difference. Live your Purpose…