Meditating With Your Dog

Mindful Meditation with your Best Friend

I enjoy meditating at home. Sometimes I just sit down on the floor and get started. I wanted to practice a chanting meditation. I was chanting “Om” to center myself. I was focusing on this sound (It has been called the sound of the universe) to help me slow the thoughts that were entering my mind. Apparently, this was making my dog uncomfortable. This is challenging for me! I love meditating, and I can’t do it without Cooper trying to get my attention. I plan to keep chanting and see if he becomes more comfortable with it. I am also planning to try the chanting outside to see if he will sound off with me. Cooper and I have howled at the moon together before, so maybe he will!

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” 
― Thich Nhat Hanh, Being Peace


Meditating is the art of going with the flow. Meditation is accepting whatever arises at the moment for you. In this video, you can see that I am laughing and cheerful. I could have been upset and frustrated with my sweet boy for disrupting my meditation. That is not what meditation is about. I am happy to have his curiousness in my life. Just as I have become familiar with my meditation practice, so will he.

Go with the Flow

Have you meditated with your dog around? How did your furry friend react to this new habit of yours? Is your disruptive dog part of the reason that you have been avoiding meditating?

Water the Seeds of Your Life

Do you have a small idea that sounds like something you would really enjoy doing?

Think for a moment. What is it that you want to do?

Is there someone or something in your life making you believe you should not reach this goal?

What is it? What is the fear that is holding you back from achieving your goal?

How do you feel when you imagine that you have obtained the goal?

Do you feel happy where you are in your life right now? Will you be happy if you never even try?

What if you started to water that seed in your life? What would happen if you gave it the nurturing that it needed to grow?


What if you started to succeed at it, and even knew how to manage the money and responsibilities as they come?

What would happen then?

Your fear of looking stupid is holding you back. The seeds in your life that seem very small- don’t have to be small.

Stop worrying about the “what if’s” and just start trying. Start the forward movement.

Do you want to know a secret? Every single entrepreneur is used to failure. Some of us even enjoy it. We know that when we are failing- We are growing. We know that even if the path doesn’t work out- we can take another path. We continuously water those good seeds.

I just saw a quote on Instagram that said “I have not failed. I’ve just found 10,000 ways that won’t work.”

You become what you spend your time on.

If you are constantly second-guessing what you are doing, and having negative thoughts about it, it will only make life harder for you. FOCUS on the things you did WELL rather than the things you did not do well. Those are just growing experiences (which I also consider a win)


What is your goal? What are you afraid of? What is holding you back? How are you going to overcome it?


Have a kick-ass Labor Day weekend, my friends. Stay safe.

-Coach Sause

Embrace Your Success, Celebrate Your Victories, and Share Your Wins

I was speaking with one of my clients this week, and he told me that he was removing people from social media because he wanted to post workout videos of himself, and didn’t want to come off as egotistical. Something he was working very hard at, he was hesitant to share because of judgment. I am here to tell you that no matter where you go, or what you do- someone will always be judging you. That is something you cannot change. However, what you CAN change is how you feel, and your thoughts about it. You are in control of your thoughts and emotions. Where are your negative thoughts stemming from? Why do you care what other people think? Honestly, I want to know! ( a link will be provided below to send these answers)

Why are you nervous about sharing things that are amazing!? You should be proud of yourself. I celebrate every single victory that I have! I don’t go a single day without celebrating something.

I was nervous at the beginning of my journey to becoming a life coach. I would post inspirational photos & videos of myself on my social media, and if they didn’t get many likes, I would delete them. I was afraid of looking silly. What I have learned is that if you reach only ONE person, and your content positively impacts them in some way, then you have a win! A reason to celebrate!

Maybe that single comment or photo is someones “reason why”. Sharing things that are positively impacting you can make such an incredible wave.

If you are worried about someone not liking it, or even saying something negative about it- I strongly urge you to ask yourself why they are in your life in the first place. Going further, whatever it is they say will help you grow. No matter what it is! You may be growing in the sense that you have the strength to ignore or remove them from your life, or maybe they have something helpful to say, that might be just a little scary to hear because you aren’t sure if you’re ready to make whatever that move is. There is no sense in holding yourself back. Be open to suggestions. If they are bad ones, just continue on with your day. No harm, no foul.

If you are investing your time in something, and you are proud of your work- you shouldn’t be hesitating to share your success! The thing that you are scared to reveal that will actually change someone’s life for the better. 

It is okay to live a healthy lifestyle, and it is okay for you to want better for yourself. If you find that the people in your life are holding you back from wanting, or doing that, you need to think about closing the gap (there will be a video referencing this term below). You should never hold yourself back from doing something that is best for you because of judgment from other individuals around you.

If you are doing something you are proud of- DO NOT hesitate to share it. Live your life free of judgment, and focus on your wins rather than what other people think of it. If it makes you feel good, continue doing it. Have the courage to share it knowing that you may positively impact someone. Close the gap on people that make you feel inadequate, or aren’t positively contributing to your life.



There will be more about “Closing The Gap” in upcoming blogs. Stay tuned!

Equanimity- Having Control

In my meditation service this week, we discussed equanimity.  Equanimity is a state of psychological stability and composure which is undisturbed by experience of or exposure to emotions, pain, or other phenomena that may cause others to lose the balance of their mind. The virtue and value of equanimity is extolled and advocated by a number of major religions and ancient philosophies. It can be easily construed with suppressing your emotions. That is not what equanimity is about AT ALL. We all have emotions, and it is more than okay, as long as we have control of them. We can try as hard as we want, but our feelings will never go away. There are a lot of things in our lives that we cannot control, however, we do have control of how we react.

If someone cuts you off in traffic, you can become angry, and curse them til you are blue in the face, but what good will that do?  You can make the decision to move away from them, and go on enjoying your day. Let them cause an accident elsewhere. You will notice that if you become upset about an incident, it will follow you throughout your day. Maybe you bring it up to a co-worker later on, now you have infected them with negativity. I personally don’t like to hear negative things, and I try to avoid talking about anything that will make someone else feel negative.

Having control of the way you react to situations requires practice. Try to be understanding of what the other person may be going through. You can choose to be happy. You only have control of yourself, what will you do with it?

If you are interested in meditation or how it works- PLEASE feel free to shoot me an email! I would love to chat with you about it.

Loving Yourself

Going into this weekend, I want you to know that you are lovable. Nothing that you have ever said, or done IN YOUR ENTIRE LIFE will affect that. Everything in your life has got you to the place you are now. The fact that you are reading this post just goes to show that you are on the right path. You are seeking something. You are alive, and you are amazing. Every breathe you take is a gift to be thankful for. The fact that you have that beautiful set of eyes that allow you to read my content- That is something to be happy about. Make the decision today to be happy, and be understanding of things that are happening in your life. They are only growth. You are an object of love. People get to choose whether they love you or not, and that is okay! There will always be someone who decides they don’t like you. That does not mean you are not lovable. Stay positive. Remember; you can’t demand other people to fill your cup. You do the things that you love, and the things that make you happy- and in return the universe will deliver the people that you need. It’s a good day to have a good day. Enjoy your weekend, lovelies. Namaste.

Fill Your Own Cup First

To all of the men and women out there that are going through a breakup, or currently in a bad relationship- I share with you this advice; Wait. Don’t be in some relationship where your significant other is not helping you, or even allowing you the space to do what you need to. You were put on this planet with A PURPOSE. Happiness should be your main priority. When your cup is full, you are able to share your “overflow” with other people. Loving from a place of fear is unhealthy.

I will elaborate on that. If you feel scared to be alone, scared to think they might “leave you”, or worried that you aren’t doing enough for them- you need to reconsider the relationship. It’s difficult. Personally, I love the idea of having a partner. My cup was empty, and I was begging people to fill it. It wasn’t until I LITERALLY looked myself in the mirror, and told myself “I love you” that I began to draw in SO many amazing relationships. I filled my OWN DAMN CUP. I started doing what I want, when I want. If I want to go for a walk- I just do it. I don’t NEED someone to hold my hand. If I want to go eat- I just do it! I know and trust that every where I go, and everything that happens to me- happens for a reason. The universe works on your side, if you allow it to. Energy is the one thing that will never die. Energy flows. You have to learn how to manifest positivity. Your emotions are caused by thought. You can reach the base of your thought, and why you are having it, and you can redirect YOUR mind. You have control of it. It is merely an object that is in the vessel you have been blessed with.