meditation – Welcome To Luna Voda Coaching

In this post, I am sharing with you my favorite affirmations for goal-setting, and a complimentary audio recording that you can download and listen on your mobile device.

Three important considerations to keep in mind:

Make sure your goals are measurable, attainable, and motivated by Self (you don’t depend on anybody else to motivate you.)
State your goals in the positive (saying what you want, not what you don’t want.)
Create a list with action steps you can do every day to stay on track.

Slow and steady wins the race.

Download the affirmations as a pdf:

Affirmforgoalsetting Download

AudioRecordingGoalSetting Download

Further Read: How To Create Change That Last

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Mindfulness, Recipes

Eat These Foods To Strenghten Your Immunity

March 13, 2020March 25, 2020by Ana-MariaLeave a Comment

Let me tell you, You are A Super Hero!

Your body is an invincible machine capable of handling anything…Please remember than our thoughts affect our organs. Stay calm, and treat your immunity as your partner in health.

My recommendations:

Start the day with hot water with lemon
Sip on hot liquid during the day. The heat is known to kill un-friendly bacteria
Supplement with probiotics, vitamin D, echinacea and adaptogens (Reishi, Chaga, Rhodiola)
Consume tons of vegetables and add turmeric to all of your meals (it is very anti-inflammatory; best absorbed with black pepper)
Do daily meditations to remain sane and in good spirits

Right at this moment, it is not just “cool” to consume healthy foods, it is NECESSARY.

Be well, and please be mindful of the foods you are consuming.

Are they immune-strengthening or immune-weakening?

I am more than happy to share some free recipes and resources with you, as well as individual coaching.

What we eat matters so much when there is a virus going around.

The body’s MAIN job is to keep us alive and in homeostasis. Let us be of assistance!

For questions and inquiries, send me an email right here.

~ Ana-Maria

what_to_eateatcheatsheet Download

Browse My Free Resources

Free Download:
FullBodyDetoxGuidedMedit Download

Mindfulness

29 Lessons I Learned In 29 Years

January 29, 2020January 29, 2020by Ana-MariaLeave a Comment

29 lessons in 29 years

1. It is not always comfortable to be a nonconformist. And not everyone is supposed to understand or agree with you.

2. Loving yourself is a daily practice that begins with acceptance of everything that you are.

3. Saying “no” to requests is just as important as saying “yes” to your priorities.

4. Feeling vibrant and abundant is a choice we make every single day when we wake up.

5. Forgiveness is the conscious act of releasing the burden of carrying someone else’s mistakes.

6. Confidence derives from feeling attuned to your self-worth: with all of your flaws and imperfections.

7. All projections of our ego serve to teach us how to tame our judgment and be more compassionate with each other.

8. No one can love us the way we deserve to be loved if we don’t allow for this love to merge with our self-love.

9. If we always play “safe” because of the risk of getting hurt, we miss out on the opportunity to seize the moments when our breath gets taken away.

10. If we base our self-esteem on someone else’s validation, we deprive ourselves of our own approval.

11. Perfectionism is unforgiving, and it prays on our insecurities.

12. The root of most of our sorrows is the self-induced belief of not being enough.

13. Regardless of one’s upbringing or past mistakes, at the core of our being, we were born enough.

14. Proper nourishment is a form of self-respect. The body is our friend, and it deserves care and attention.

15. The abyss of our fear can only be entered with the courage to follow this fear.

16. If we hide from our truth, no one would be able to see us as well.

17. Sharing is a form of caring: there will always be someone benefiting from our gifts and passions.

18. When we are hungry for knowledge, our mind feeds itself on discovery and inquisitiveness.

19. I wish I knew all of this when I was nineteen. 🙂

20. If we have a solid vision of what we want, we will get there even if it takes us a couple of years.

21. Our physical attributes are meaningless unless we like ourselves, even if there is no one else to praise us.

22. Our body has innate intelligence whose voice gets muted unless we learn how to “listen” to its cues.

23. Being an eloquent communicator is derived from mastering the skills of empathy.

24. Allowing ourselves to be vulnerable and honest bridges our heart the hearts of our audience.

25. Movement and rhythm are the tools our soul uses to express herself physically.

26. The key to emotional intelligence is honoring one’s emotions without being manipulated by them.

27. Having a purpose is not the same as having hobbies. Having hobbies adds joy to our lives. Having a purpose embodies the joy.

28. There is nothing more rewarding in this world than feeling and sharing unconditional love that doesn’t involve attachments.

29. Being a conscious human being is the first step to spreading the light that lives in all of us.

#love, Empowerment

Fall in love with yourself: create space for love by learning how to love and accept yourself unconditionally

Featuredby Ana-MariaLeave a Comment

Are you desperate to find a partner? This might be part of the reason you are still single. When we are feeling desperate, we repel love. When we feel whole and complete, we attract love effortlessly because we feel worthy and deserving of being loved.

Have you ever wondered if you can find the perfect partner for yourself? Have you ever been disappointed and left wondering if the “right” partner (for you) actually exists?

Have you ever given your entire attention and devotion to someone who doesn`t reciprocate your affection and loyalty the way you deserve?

Have you ever felt as if there is something “wrong” with you for not being able to attract a high-value man who reciprocates your love and affection?

Questions to consider:

How would you rate your satisfaction with your love life right now from1-10 (10 is best)?
How does it feel for you in your love life right now?
What’s the impact of being stuck in the current situation?
What’s the cost to you of staying in the same place and not achieving what you really want?
How much time do you spend on attracting your dream partner right now?
What do you spend your time doing to attract the love of your life?
What positive support do you currently have to help you attract the love of your life?
How much romantic love do you have in your life right now?

The missing puzzle you might have been looking for is called self-love. Nobody can love us the way we deserve if we don`t love and accept ourselves first.

What High-Value Women Do To Attract Love Download

Download your free gifts:

MorningMeditforLOVE Download

CompleteSelfLoveGuidedMedit Download

Love comes from ourselves first. No one can love you unconditionally if you don’t love and accept yourself first. Self-respect is key.

Life is too short to fear being in love. Our heart wants what it wants: to give and receive love effortlessly.

And we don’t have to be in a romantic relationship to experience love. Love is everywhere around us and gets multiplied when we give it graciously: without holding back.

What we receive from others is a mirror of our relationship to our own hearts and bodies.

Our energy enters the room before we even start talking.

In order to attract a high-value partner, you must embody the qualities of this high-value partner yourself.

When we bring love with us, wherever we go, love follows us in return.

~ Love is our divine birth right, and there is plenty of love for all of us.
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With love and care,

Ana-Maria

dialogueyourfuturepartner Download

10signsyourdateisreadyforcommitment Download

act-as-if-and-attract-romance Download

Testimonials

You also receive unlimited email support between sessions

● BONUS: Initial “Remove Your Love Blocks” session

● BONUS: Online Dating Profile Makeover (if needed)

● BONUS: Done-for-you templates how to set healthy boundaries and speak your needs with confidence

You Are Worth It!

Schedule Your Free 45-min Discovery Call

Self-Love Practices You Can Try

Lifestyle, Mindfulness

How To Burn Fat By Resting

Featuredby Ana-MariaLeave a Comment

Let’s talk about how to relax.

Why is this important? Among other fantastic benefits — when you are relaxed, you burn more fat.

When you’re stressed, you might do the opposite and hold the stubborn weight that doesn’t want to go away. According to case studies, when there is too much cortisol in our bodies (due to physiological or environmental stress), it often triggers fat accumulation.

While eating foods that are high in fiber, protein, and slow-releasing carbs can naturally increase our bodies’ ability to burn more fat, we can help the process significantly by merely slowing down.

When moving through life too fast, without taking enough breaks, we inevitably eat fast, which triggers a cortisol response, and diminishes our calorie-burning power.

MeditforBreathingandCalm Download

Slowing down moves us from the fight-or-flight stress-state to the peaceful state of relaxation and inner calm.
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Just by allowing yourself to relax more, you are likely to increase your metabolism and reach your fitness goals in a much more enjoyable way! 🙏🏼

Now it`s the perfect time to download my guide on chewing slowly: click here.

Not only that: the slower we eat, the faster we metabolize our food and the more sustained energy we have throughout the day.
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The shortcut to turn off stress and activate a physiological relaxation response is conscious breathing. Conscious breathing simply means taking full deep breaths and holding them in for four counts before your exhale. Your nervous system will begin to calm down immediately.

You literally just have to breathe more deeply to switch on the parasympathetic nervous system. We have oxygen available to us 24/7, and it’s always available to use (thankfully!)

👇🏻👇🏻👇🏻
Here is an easy exercise you can try:

✔️ Write your top 3 stressors.
✔️Now create your top 3 relaxers.
✔️Ensure eating slowly and are chewing your food.
✔️One busier days, take some time to stretch, do gentle yoga, go for a walk, meditate, or take an Epsom salt bath/long shower.
✔️Initiate regular intimacy with someone you connect to on a deeper level.

Quality intimacy is, by far, one of the best stress relievers!
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Regardless of what you choose to do – when in doubt, just take a break to breathe and relax.

sleeprestoreactionguide Download

dancer doing the splits
lunavoda.com — Sometimes the most productive thing you can DO is to do nothing at all, and recharge your batteries

What’s your take on this topic? Let me know!

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anhchowtosleeptipshandout Download

Free download: find-your-top-3-relaxers Download

Free download: affirnationsforgreatdigestion Download

~ I am here for you if you have questions or comments,

Ana-Maria

Mindfulness

How To Use Non-Violent Communication To Strenghten Your Communication Skills

October 1, 2019December 4, 2019by Ana-MariaLeave a Comment

The term “nonviolent communication” is best known as a method of communication created and synthesized by the late psychologist Marshall Rosenberg.

In his The 4-Part NVC Proces, Rosenberg established four steps that could guide us to express our emotions clearly and without blaming or criticizing, and to empathetically receive what other people are conveying to us – without hearing blame or criticism.

Relationships are hard but also essential for our growth. Anthony Giddins, a pioneer of the study of sociology, argued that being left in isolation is one of the most forceful punishments.

Human interaction is essential for our well-being. However, just because we are articulating our thoughts verbally doesn’t mean we are communicating with each other effectively. The 4-step method created by Rosenberg gives us the tools to do that. In this article, I am breaking down the concept of non-violent communication and guiding you how to execute it in your own relationships.

1. Observe and recap

recapping what someone has said, without emotional input
not attaching any judgment or “story” to your response

i.e., ”I hear you say…” instead of “You just said…”.

2. Describe emotions, not opinions

talk feelings, not issues.
don`t state your opinions as facts
stay open for the other person`s point of view

i.e., expressing what are you feeling without translating your emotions into blame. For example: “I am feeling a bit neglected right now. Let`s work it out,” as opposed to “I am sick of you not finding time for this relationship. It`s over.”

3. Identify needs

Rosenberg found that human needs universally fall into one of a handful of categories, including connection, honesty, peace, play, physical well-being, a sense of meaning, and autonomy.

take a moment to identify what you need as opposed to what are you feeling alone

i.e., you might feel neglected, but if you dig deeper you may find that your unmet need is about connection and quality time with your partner. If you are the recipient of your partner`s unmet needs, on the other hand, commit to listening first instead of reacting impulsively and feeling blamed.

4. Make a request

clearly requesting that which would meet your spoken needs without demanding or nagging
empathetically receiving a request without being judgemental or unwilling to take it into consideration

i.e. “Would you be willing to create more time for intimacy?”- on the requesting end, and “I am setting the intention to create more conscious time for intimacy” on the receiving end.

If you would like to read more on this topic, review the related articles under this link (or scroll down the feed)

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~ Ana-Maria⁣⁣

More resources:

Hey friends,

I hope you’re well.

Three important considerations to keep in mind:

Slow and steady wins the race.

Let me tell you, You are A Super Hero!

My recommendations:

Right at this moment, it is not just “cool” to consume healthy foods, it is NECESSARY.

Be well, and please be mindful of the foods you are consuming.

Are they immune-strengthening or immune-weakening?

The body’s MAIN job is to keep us alive and in homeostasis. Let us be of assistance!

29 lessons in 29 years

Are you desperate to find a partner? This might be part of the reason you are still single. When we are feeling desperate, we repel love. When we feel whole and complete, we attract love effortlessly because we feel worthy and deserving of being loved.

Have you ever wondered if you can find the perfect partner for yourself? Have you ever been disappointed and left wondering if the “right” partner (for you) actually exists?

Have you ever given your entire attention and devotion to someone who doesn`t reciprocate your affection and loyalty the way you deserve?

Have you ever felt as if there is something “wrong” with you for not being able to attract a high-value man who reciprocates your love and affection?

Questions to consider:

You also receive unlimited email support between sessions

Let’s talk about how to relax.

Why is this important? Among other fantastic benefits — when you are relaxed, you burn more fat.

When you’re stressed, you might do the opposite and hold the stubborn weight that doesn’t want to go away. According to case studies, when there is too much cortisol in our bodies (due to physiological or environmental stress), it often triggers fat accumulation.

While eating foods that are high in fiber, protein, and slow-releasing carbs can naturally increase our bodies’ ability to burn more fat, we can help the process significantly by merely slowing down.

When moving through life too fast, without taking enough breaks, we inevitably eat fast, which triggers a cortisol response, and diminishes our calorie-burning power.

Just by allowing yourself to relax more, you are likely to increase your metabolism and reach your fitness goals in a much more enjoyable way! 🙏🏼

Now it`s the perfect time to download my guide on chewing slowly: click here.

The shortcut to turn off stress and activate a physiological relaxation response is conscious breathing. Conscious breathing simply means taking full deep breaths and holding them in for four counts before your exhale. Your nervous system will begin to calm down immediately.

You literally just have to breathe more deeply to switch on the parasympathetic nervous system. We have oxygen available to us 24/7, and it’s always available to use (thankfully!)

👇🏻👇🏻👇🏻 Here is an easy exercise you can try:

Regardless of what you choose to do – when in doubt, just take a break to breathe and relax.

What’s your take on this topic? Let me know!

The term “nonviolent communication” is best known as a method of communication created and synthesized by the late psychologist Marshall Rosenberg.

In his The 4-Part NVC Proces, Rosenberg established four steps that could guide us to express our emotions clearly and without blaming or criticizing, and to empathetically receive what other people are conveying to us – without hearing blame or criticism.

Relationships are hard but also essential for our growth. Anthony Giddins, a pioneer of the study of sociology, argued that being left in isolation is one of the most forceful punishments.

1. Observe and recap

2. Describe emotions, not opinions

3. Identify needs

4. Make a request

~ Ana-Maria⁣
⁣

👇🏻👇🏻👇🏻
Here is an easy exercise you can try: