Copyright

Note: The opinions expressed in this book are solely those of Jolene
Hart—a health coach certified by the Institute for Integrative Nutrition
and the American Association of Drugless Practitioners—who is not
acting in the capacity of a doctor, licensed dietitian-nutritionist,
psychologist, psychotherapist, or other licensed or registered
professional. The information presented in this book should not be
construed as medical advice and is not meant to replace treatment
by licensed health professionals. Please consult your doctor or
professional health-care advisor regarding your specific health-care
needs before making changes to your diet or lifestyle.

Copyright © 2020 by Jolene Hart

Interior and cover illustrations copyright © 2020 by Libby
Vanderploeg
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ISBNs: 978-0-7624-9614-3 (hardcover), 978-0-7624-9616-7 (ebook)

E3-20200203-JV-NF-ORI
 CONTENTS

Cover
Title Page
Copyright
Dedication
Introduction

PART 1: THE ENERGY OF YOU AND ME

CHAPTER 1: Be the Light You Want to See
Define Your Energy Quiz

PART 2: YOUR ENERGETIC DAY

Introduction
CHAPTER 2: Sunrise
Sunrise Energy Influencers
Morning Messaging: The Energy of Your Mindset
Get Physical: The Energy of Movement
Well Begun: The Energy of Preparation
Recipes to Nourish Your Sunrise Energy
Sunday Morning Ginger-Apple Fritters with Raw Honey Glaze
Vacation Vibes Avocado Smoothie Bowl
Grounding Sunrise Omelet
Green Beauty Broth
Sesame Glow Bars
 Spring Garden Galette
CHAPTER 3: Daylight
Daylight Energy Influencers
In the Flow: The Energy of Work and Creativity
Come Together: The Energy of Relationships and Connection
Your Anchor for Calm: The Energy of Breath
Recipes to Nourish Your Daylight Energy
Gingersnap Cashews
Coconut-Raspberry Love Bites
Fueled & Focused Salad with Superfood Sunflower Dressing
Jasmine Cacao Brain-Boosting Tonic
No-Time Niçoise Salad
Sunny Day Seed Crackers
CHAPTER 4: Sunset
Sunset Energy Influencers
Wild and Free: The Energy of Play and Laughter
The Light Around You: The Energy of Interior Spaces
Good Vibrations: The Energy of Sound and Music
Recipes to Nourish Your Sunset Energy
Sunset Chill Cocktail
Cashew Jalapeño Beans and Greens Bowl
Miso Lime Marinated Lentils
Savory Chickpea Pancake with Spinach and Sun-Dried
Tomato
Wild Salmon with Apricots and Honey
Toasted Pumpkin Seed Pesto Pasta with Balsamic
Mushrooms
CHAPTER 5: Moonlight
Moonlight Energy Influencers
Feel Your Purpose: The Energy of Spirituality
Let It Go: The Energy of Release
Sweet Dreams: The Energy of Sleep
Recipes to Nourish Your Moonlight Energy
Dreamy Dandelion Tonic
Moonlight Bites
Cinnamon Pear Cookies
Coco-Banana Ice Cream with Salted Almond Butter Ripple
Strawberry Super Seed Make-Ahead Breakfast
Half Now, Half Later Smoothie

Acknowledgments
Discover More
Closing
Resources
 For anyone who is lost in the dark—may your light
illuminate the path to a place of beauty, resilience, and
joy.
Explore book giveaways, sneak peeks, deals, and more.

Tap here to learn more.

 Introduction

FOR AS LONG AS I CAN REMEMBER, I’VE BEEN PARTICULARLY ATTUNED TO

LIGHT. When I’m indoors I have a habit of flipping off switches and turning
on lamps until I get the lighting in the room just so. And then there’s the
sun. I’m always settling down with my laptop or a cup of tea near sunny
windows, chasing slivers of sunlight. I feel most like myself in the summer
—a direct response to light that’s longer, stronger, and warmer. But it
wasn’t until chronic illness that I learned that I had, in effect, a light
emanating from my very own being. My body’s own light illuminated my
path out of unimaginable darkness at a moment when nothing else would.
But before I could see my way, I had to learn to ignite my light.
What is your light? And what’s the source of its power? You’ve no
doubt heard the phrase “feeling lit up” uttered by a friend who was inspired,
moved, or deeply connected to a thought, an object, a place, another person
—you name it. When you feel flooded with light, you’re experiencing
inspiration, insight, beauty, or love; you’re feeling exactly as and where you
should be; you’re emitting vitality and magnetism. Your light is your
personal energy—the feeling that your presence conveys. That light
brightens when you listen and respond to the inherent wisdom and power of
your body, mind, emotions, and spirit. Over time, maintaining that lit-
from-within effect influences your beauty, strength, gratitude,
relationships, health, and your life itself, both in day-to-day experience
and all-encompassing journey. In just one day, you encounter countless
opportunities to ignite your inner light and apply its potential to transform
your life experience. But so often, these opportunities are missed. In the
pages ahead, I’ll help you create more of them as you move through each
day of your life, from sunrise to moonlight. Get ready to surround yourself
with more of what lights you up, and less of what leaves you feeling stuck,
drained, lacking, and anything but authentically you. The result is a visible,
palpable shift in your body, mind, emotions, and spirit that begins with
energy—energy that supports beauty, healing, joy, connection, and even the
health of our planet.
Read on if you’re ready to ignite your light and, with it, your own
journey of possibility.

FINDING YOUR ENERGY

Consider that every person, and every living thing, has its own unique
energy. Some call it an aura, or qi, whereas others refer to it as your vibe, or
your feel. It’s all energy, and it’s altogether different from the metabolic
energy that powers you through your morning run. You see, your personal
energy is you—it introduces you before you speak a single word. Your
energy can strengthen positivity, success, and joy; reflect beauty and
vitality; support health, and help you thrive amid the varied chapters and
challenges of life. Your energy is the power source for your inner light.
Within these pages, you’ll find a blueprint for a day, and a life, filled with
the inspiration and actions to better understand your own personal energy
and ignite your light.
Ask a roomful of people for their definition of energy, and you’ll receive
answers that vary based on personal beliefs and life experience. Some
define energy as straightforward physical endurance. Others will tell you
it’s the power that runs our heaters and appliances. Still others believe that
energy is a divine guide. For a long time, I considered energy to be the
stamina and motivation that carried me through the day, something I
recharged each night as I slept. But there was another type of energy I had
yet to understand. More than simply a force to accomplish my to-do list, I
learned that energy is an overlooked element in beauty, healing, and
happiness—across races, cultures, and life experiences. Your energy is
the feeling conveyed by your presence; it defines you in a way that you
alone can choose.
 If this interpretation of energy seems abstract or illusory, know that it’s
remarkably rooted in science. Human beings are quite literally bundles of
energy; our bodies emit measurable electromagnetic fields (unsurprisingly,
the strongest of those fields comes from the heart). The electricity of our
bodies is influenced by outside electromagnetic fields given off by such
devices as cell phones, televisions, and Wi-Fi routers, in addition to the
magnetic field of the Earth itself. There’s also eye-opening evidence that
the electromagnetic fields of other people (which extend well beyond our
physical bodies—estimates range from 5 to 20 feet) directly influence our
own. But energy is affected by far more than just these fields. In the pages
ahead, we’ll explore the leading factors that impact your energy—I call
them the energy influencers. They include mindset, movement,
environment, relationships, food, spirituality—even the breaths you take.
There are thirteen dynamic energy influencers to discover in this book.
Each influencer you’ll encounter is like a switch that, when flipped on,
floods your life with light!
The ideas, rituals, and recipes in this book share the same key benefit of
supporting the energetic health of your body. They do so in varied ways—
some by shifting the actual electricity that flows throughout your body,
others by rewiring habitual thought patterns, others by nourishing your
body with high-quality fuel, and still others by reducing stressors that
impair your body’s ability to thrive at its energetic best. These energy
sources work together to transform the way you look, feel, respond, and
experience life. You’ll find that, incorporated into your lifestyle where they
feel inspiring and well suited to you, even small shifts yield major changes
over days, weeks, and months. And as you change your energy over time,
your whole body is also being remade, right down to the cellular level,
allowing those changes to build on one another. In these pages, you’ll
discover that the very same energy of the body, mind, emotions, and spirit
that supports healing also builds radiance. The same energy that builds
radiance also grows joy. And the same energy that grows joy ignites a light
in all of us, universally. Not only do you feel it personally, but others take
note of it as well. Energetic shifts alter relationships, communication, and
connection.
 Taking care of your body with particular habits and foods might feel like
a basic self-care practice that you’ve explored already. But look again—the
ideas in this book do more for your personal energy than getting a pedicure
or buying yourself a new outfit, since the effects are cumulative, and they
happen on a deeper level. Your energy has the power to strengthen health,
change the way your genes perform, slow the aging process, grow your
happiness, and make positivity a default rather than an anomaly. As you
begin to regularly incorporate the ideas in this book, the results you’ll
experience may appear as a new outlook, a fresh burst of creativity, a
surge of health and radiance, a feeling of renewal after a difficult time,
or even the drive to change the energy of your world. And the potential
doesn’t stop there—changing your energy can even alter the course of your
life, enabling you to pursue big dreams and find your path to fulfill a higher
purpose.
How do you know that you’re ready for a personal energy shift?

You’re feeling low.

You’ve lost your glow or your vitality.
You need to heal—physically, emotionally.
You seek more inspiration and beauty in your daily life.
You’re in a rut.
You’re feeling confused or adrift.
You’re looking for a more meaningful approach to self-care and
fulfillment.
You’re feeling helpless to change negativity and pain in the world
around you.

So, why hasn’t this approach to energy been outlined for you before?
How can something as profound as energy go unseen and unacknowledged
in the majority of our daily lives? Why, at a moment when juice shops and
fitness studios mark every corner, when the pursuit of wellness is
undeniably mainstream, does this incredibly vital and profound aspect of
our health—our energy—still feel so hazy and misunderstood?
Awareness of the body’s energy has been developing for thousands of
years, often on the periphery of medicine and healing. It’s not typically the
first place we in the Western world look to assess ourselves (preferring to
take more visible or quantifiable measurements of our well-being, such as
weight, physical appearance, blood pressure, or BMI). Energy is invisible
and not readily measured without sophisticated tools, so it’s not a familiar
marker to most of us. But everyone—and everything—around us has
energy and exists in constant vibration and oscillation, even if it
appears static to the eye. As energetic healing therapies, like acupuncture,
reflexology, and Reiki, continue to gain authority and visibility, we’ve
begun to more widely acknowledge the energy that exists around us and
within us, right here and right now, casting powerful influence over every
aspect of our lives. For many of us, not fully understanding or being able to
quantify energy makes it easier to dismiss. But so many already do
acknowledge the significance of energy—especially when they notice it at
work in their own lives. Energy awareness often brings with it a profound
shift in perspective, like a veil that lifts to reveal a previously unseen
dimension of being. In the process, this awareness forges an important
connection to and awareness of your body, mind, emotions, and spirit.

MY LESSONS IN THE DARK

For me, energy became a force for change, growth, healing, beauty, and joy
when chronic illness threatened my life and everything I took for granted
about my body—things like my ability to walk down the street, to go to the
grocery store, pick up my toddler, get out of bed in the morning, or even
speak without intensely discomforting, debilitating symptoms. In the
process of attacking my brain and body, long-undiagnosed Lyme disease
and mold exposure severely damaged my nervous and limbic systems,
turning everyday experiences, such as shopping, driving, or interacting in
public, into traumatic events. If you’ve ever had a panic attack, you know
the feeling of a racing, fluttering heart (with no warning, mine likes to pop
into bouts of 240 beats per minute and stay there for an hour or more),
crushing anxiety, and the inability to take a full breath; this was paired with
nausea and piercing stomach pain, profound weakness and fatigue; tensing,
aching muscles; vision, memory, and cognition issues; sweats and extreme
coldness—this state had, overnight, become my daily normal in wake, and
often in sleep.
For years, there was no explanation, and then came a diagnosis—late-
stage Lyme disease and coinfections—yet no clear path to healing. Those
unfathomably challenging and truly surreal years deconstructed my life as I
knew it, rendering every passing week darker and more desperate. For years
it felt as if I lived at the bottom of an abyss without a single foothold to
begin the long climb out. Still, my long search for healing became the gift,
one disguised as an incredibly dark experience, that reminded me of the one
function I could never lose: my ability to create my own story, led by the
energy of my body.
Looking back, it’s clear to me that I wouldn’t have taken full ownership
of my light without the dark. Before chronic illness, I was fully focused on
my work as a nutrition-based beauty expert and health coach, empowering
women to use food and self-care practices to look and feel their best. My
Eat Pretty books were sharing my message with women around the globe,
and I was living my own advice, having cleared my own skin and changed
my body with a mix of nourishing foods and rituals. As a health coach, the
healing essentials of high-quality nutrition, stress reduction, and restorative
sleep had been pillars of my life for years. But chronic illness challenged
everything I knew and believed about wellness, showing me that a resilient
body, a joyful existence, and a strong light required even more in times of
adversity. I had no choice but to look beyond my physical body to jump-
start my own capacity to heal. Connecting to my energy restored a precious
measure of agency over my experience and my own story that I had lost
when other healing methods fell short.
In the process I discovered profound therapeutic power in major energy
influencers, including connection, spirituality, mindset, and play, which I
had relied on only superficially before I needed to fight for my life. In fact,
the turning points in my healing journey centered on energy—especially the
mindset I maintained in the difficult years before my diagnosis and during
the slow, years-long fight toward remission. In a seemingly powerless
place, I held onto the one power I would always possess—my energy—and
with it, I reclaimed my chance to write my story on my terms. For me, the
difference between being lost in painful circumstances and being moved to
find the beauty around them was energy. The difference between
celebrating a single step of progress rather than focusing on the miles that
lay ahead was energy. In a physical body that left me feeling trapped,
energy was one aspect of my life that I could fully own. And when, with my
energy in mind, I resolved to seek more beauty, more of what lifted me up
and made me feel resilient, and more of what enabled me to feel joy again, I
took an incredibly important step to reclaim my life and my health.
Flipping my perspective to see that that the events of our lives often
happen for us, rather than to us, further helped me to own my energetic
power. Our life experiences always present opportunities for growth and
change, and the toughest decisions and most challenging times can create
the biggest transformation. We decide how to respond to and learn from
them in turn. In this way our energy writes our stories even more directly
than our circumstances. I’ll admit, it’s simultaneously terrifying and
exciting, overwhelming and freeing, to adopt this perspective. But it’s
absolutely life-changing, physically, mentally, emotionally, and spiritually.
It’s in this space that drenching rain becomes a precious resource to enable
flowers to bloom, that a forest fire creates a nutrient-dense blank canvas for
rebirth, and that the darkest night makes the following morning’s sunrise
look like the very brightest you’ve ever seen.
My goal in these pages is not to motivate you to find a rainbow behind
every dark cloud. I don’t see myself as a self-help author who promises to
share the formula for lifelong ease and success. But I do want you to
become more aware of the role of energy in your life, and to experience the
incredible changes that happen when you take ownership of it. I want you
to feel the power you have—a power that doesn’t require money, status, or
any other prerequisite—to feel joyful, resilient, and lit from within
throughout your life, as is your birthright. At moments this will feel easy,
and at other times it will require major perseverance. One thing is certain:
your power to change your energy may actually be its most valuable at
the very moment it takes the greatest courage to use. Challenges are the
chrysalis of life—transformational moments that present both the biggest
unknown and the biggest potential reward in return. And the darkest times,
in our lives and on our planet, can split that chrysalis wide open to reveal
major beauty inside.
 THE ROLES OF ENERGY IN YOUR LIFE
All along my journey, I felt that there needed to be a bigger, more open
conversation about energy, in part because it answers big questions that run
through so many of our minds daily. What creates beauty, attraction and
magnetism, beyond our physical traits? What exactly is it that enables a
body to heal? What is one tool we all possess that can make a profoundly
positive shift in the world, creating a better place for us all? The answer to
all of these questions involves energy. The energy of you, the energy of me.
I want you to view your energy as a transformative tool—yet untapped,
perhaps—to help you glow, heal, thrive, and boost the joy and contentment
in your life. Here are just a few of the many roles that energy may play in
your life:

Energy Is Beauty
As a beauty editor and health coach, I’ve spent my career trying to pinpoint
exactly what creates our radiance and magnetism. Every one of us knows
someone who seems to glow from within, whose presence we love to be in,
and who leaves us feeling lighter and calmer in an “I’ll-have-what-she’s-
having” kind of way. What is it that conveys such an extraordinary breed of
beauty? It’s not a symmetrical face or an hourglass body shape—just two of
the many assessments of “beauty” that fall far short of capturing its essence.
I’d argue that the quality we call beauty has its foundation in our personal
energy. And what’s more, the you that comes across in person can be vastly
different from the you that comes through in a photograph, because of your
energy. We’re drawn to energetic qualities like joy, vibrancy, and vitality
that make us feel lit from within as much as we are to strictly physical
traits. When it comes to making long-term choices about life partners or
friends, energy—in the form of chemistry—becomes an invisible guide.
If you find it hard to wrap your head around the overlap between energy
and beauty, think of it this way: Can your energy make you happier?
Absolutely. Can your energy make you healthier? One hundred percent.
And if your energy makes you both happier and healthier, there’s no
question that it reflects in the beauty of both your physical appearance and
presence. In the pages ahead, we’ll connect your energetic health to the
beauty that others see in you. And we’ll look even further because at this
moment there’s a clear opportunity—many would say a great need—to
shift our focus from physical beauty to energetic beauty—for ourselves,
and for our planet. You may feel it too: an urge to move away from a
solely physical definition of yourself to something that is deeper, or more
fully encompassing of the beauty of your whole being.

Energy Is Healing
If you’re on a healing journey, so much of the process is in your own hands.
And because wellness isn’t one size fits all, our individual paths to health
look different for each one of us. Many of us don’t know where to start
when it comes to at-home healing practices beyond food, water, exercise,
and rest—and that’s exactly where this book picks up, to show you that the
deepest healing often happens at the energetic level.
Even though we all heal and thrive using different tools, there are
universal ways to use energy to support these processes. This book is
brimming with healing therapies, each intended to serve as a comforting,
supportive embrace for a body that was designed, from the very first
moment of its creation, to thrive. Beyond physical healing, shifting energy
can help us restore emotionally, making it easier to forgive and prevent your
beautiful spirit from being weighed down with negative experiences along
the way. I hope you’ll be eager to try all of the healing ideas that follow,
discover what works for you, and supercharge your own health and healing
capacity.

Energy Is Joy
Thoughts and moods (which, when repeated, have the power to reprogram
the pathways of your brain, thanks to neuroplasticity) can be altered with
small shifts. A flower in a vase by your bedside, a home-cooked meal, a
supportive touch, time spent with a loved one, or consciously soaking in a
happy experience are all tiny pathways to change your brain and your
energy by repeatedly prompting joyous feelings—and they’ll light you up in
the process. Scientific study has shown us that joy gives us a healthier
physical body (directly demonstrated in a healthier heart), a boost in beauty
(as the stress-driven aging process slows and more resources are directed
toward the skin), and even a longer life in which to share our light. Of
course, feeling joy doesn’t require a perfect life. Finding genuine
satisfaction and sustained joy in the messy, imperfect experience of life
happens when you care for your personal energy. Those who make the
connection between their moods, mindset, and the energy in their lives
know that there are always ways to let light in.
 Energy Is Inspiration
Becoming more aware of your personal energy can reveal the parts of your
life that most effectively light you up, and in the process illuminate your
best course and inspire confident action. Are you seeking motivation to
pursue a new project, or looking for the steps you need to take to get there?
Maybe you’re still searching for the opportunity or the path that you believe
fits you best. If you’re feeling lost or aimless, consider this book an
energetic guide to the various tools that can help you find your way. The
bonus: as you shift your energy you may also feel more aware of your needs
and in touch with your authentic self, so that future decisions and directions
flow more naturally. There’s real evidence that the energetic shifts that
ignite your light create mental and emotional changes, as your heart sends
signals to your brain that improve the function of brain centers related to
creativity, performance, and decision making.

Energy Is Nourishment
Building optimal energy means nourishing your body, mind, emotions, and
spirit—with food, as well as without it. Our energy is strongly influenced
by food, which literally remakes our body, molecule by molecule, after we
eat. The nourishment you get from food also extends beyond nutrients to
the energy of your relationship with food, the energy that your food takes
on as it’s prepared, and the context in which it’s eaten. You’ll find pages of
colorful recipes woven throughout the chapters ahead, created with the goal
of brightening your energy as you choose ingredients, prepare, and eat
them. You’ll also broaden your views on what nourishment can be,
including fulfilling relationships, work, connection to the Earth, spirituality,
sunlight, and a body that moves, breathes, and rests well to maintain its
energetic health. Ahead, we’ll explore energy on and off of your plate to
find what truly satisfies you and lights you up.
 Energy Is Connection
There’s way more to a body than what meets the eye. When you look at a
person, you can’t see her emotions, you can’t feel the rhythm of her heart,
or see the air entering and exiting her lungs. You can’t feel what it’s like to
be inside her body—nor can you see the energetic field that surrounds her.
But you can often sense it. One of the best measures of your energy comes
from the way others respond to your presence. What do others find in you,
even before you’ve spoken a word? Ask your most honest friends, and
you’ll be amazed at the depth of what you discover. And that’s only the
beginning of person-to-person energetic connections. The energetic
principle of “like attracts like” tells us that our energy can help us attract
people and situations that bring similar energy into our lives. It’s a welcome
energetic collective that extends into the world around us, since we’re all
(yes, all) energetically connected. (Read more in Chapter 1.) Reason
enough to bring a friend along on this journey.

Energy Is Contagious
You are an energy conduit. Whether you’re aware of it or not, your
energy affects everyone around you. As you practice growing your own
light, it becomes easier to actively release love, joy, strength, and
compassion, and watch it freely flow to others. You may be filled with the
desire, and the ability, to practice random acts of kindness. To love
abundantly. To care deeply for others and develop your empathetic
qualities. And to lift others up to help them spark their own energetic shift.
It doesn’t matter how you give, to whom, or on what scale. Spreading your
light is a catalyst for change in others, as well as yourself. A compliment or
kind word that you say to someone else becomes both part of you and part
of the person who receives it. Those words create an energetic shift in both
of you, powering two lights instead of one. You’ll begin to notice that
whenever you spread bright energy, there’s more of it to be found.

WHAT LIES AHEAD

Although the energy of our bodies is a developing frontier of research, so
much of this subject has yet to be explained in scientific terms. While it
feels frustrating that we don’t yet have a universal way to measure, or fully
comprehend, the energy of our bodies, we can still connect with its
potential. Shifting your energy requires only curiosity, openness (perhaps
trying activities or approaches that you’ve never considered), and self-
reflection to discover what works for you. Know that this journey will
illuminate so much more about yourself. What could an energetic shift
change in your life?
During my research and writing, I spent a lot (I mean a lot) of time
debunking unsubstantiated claims about energy. You know, the stuff you see
while scrolling through your social media feeds. In this book, I favor
information that can be demonstrated or proven in scientific study.
However, when it comes to energy it’s also true that not everything is
tangible, measurable, or clear-cut. Sometimes we can base our
understanding in scientific explanation (e.g., every object has a vibration;
items in close proximity often begin to vibrate together), but occasionally in
these pages you’ll find insights that have been gleaned from anecdotal
evidence, tradition, and personal experience or observations. There’s clearly
still so much about energy that we don’t understand, that science cannot yet
explain and possibly never will. And that leaves so much exciting space for
exploration.
In these pages, I’ve chosen to include what I find to be the strongest and
best-researched information on energy and methods for shifting it in your
favor. And I will continue to eagerly follow developments in energy healing
and energy science and share them with you on social media and in my
coaching work as I apply them to my own life. In the meantime, we can
approach the many gray areas of energy as “what ifs.” What if water had
memory? What if we could photograph energy-revealing images of plants,
people, and objects? Perhaps someday these abilities will be proven or
invented. Until then, don’t let the number of yet-to-be-substantiated beliefs
about energy sour you on its many concrete and compelling aspects.
The path to igniting your light is one that I assembled from many
different influences. I think it reflects a modern approach to spirituality,
beauty, wellness, and a life well lived. I hope you come to feel the same
way as you read. How you use your energy will be up to you. This book is
by no means the only resource you’ll find on energy. We all have a slightly
different experience of the phenomenon; I believe that nobody knows it all,
and that you know your body best. Your personal experience with energy
may be different than mine. But whether you view energy through the
lens of the spiritual, the magical, or the scientific, my goal is for you to
appreciate its role as a guiding force in your life, along with your power
to change it. You will likely transcend these pages, adding exercises,
affirmations, and support you find in other places. But don’t be persuaded
that you need special training, expensive tools, or access to healers to take
hold of the power of your own energy. It’s free, and yours to claim.
Ignite Your Light is about building a beautiful life, and finding your best
sources of joy, healing, and energy in the process, from sunrise to
moonlight. It might be a new light dawning for you—a lightbulb that turns
on full of fresh ideas and inspiration. It might be a light at the end of a
tunnel, helping you see yourself out of a period of darkness. Or it may serve
as a spark or lightning bolt that sets some of your old ways ablaze so as to
make space for new life to sprout and grow. In all of these ways and more, I
hope this book will help you light yourself up from within to bring more
beauty into your life and allow you to be a source of welcome energy in the
world. Your end goal is not to create a life that looks good on the surface, or
strive for unattainable perfection. Your goal is to ignite the light within you
that makes your journey and your process the most joyful, and meaningful
it can be. I hope you’ll start it all anew with tomorrow’s sunrise.
In beauty and health,
—Jolene
 chapter one

Be the Light You Want to See

Energy informs you—and your world.

What if I told you that we share a superpower, one that’s free and
available to access at any moment of our lives? Your superpower, and mine,
is the ability to shift the energy of your body, mind, spirit, and emotions—
and in doing so consciously direct the way you experience life. You are
constantly, in every moment, choosing your energy. Sure, you’re being
influenced by countless other energy sources (you’ll get to know a ton in
this book), but you’re the boss of your own, giving you the ultimate
authority. Even in a situation that you’re helpless to change, you choose
how to respond, and how you treat yourself and others in light of it. When it
comes to your energy, those choices are everything. Over time, the
moment-to-moment energetic decisions you make give form to your
life, connecting you to people, places, feelings, and opportunities. In the
process, you also define your light. Wherever you are in your life today,
you have the ability to be a light for yourself and for the world around you.
Yes, you already have the light you’ve been seeking. As you begin to take
ownership of your energy, you’ll use it to illuminate your most beautiful,
resilient, and joyful self.
In this chapter, you’ll find a blueprint for energetic change, which you
can put into to practice today and each day forward. Start here to learn more
about your energy, then take the quiz at the end of this chapter to pinpoint
the part of your day to explore first for the biggest energetic power surge.
Or simply follow the linear path of this book and begin with Sunrise.
Progress at your own pace. There’s no push to become a bright, shining
beacon of endless positivity overnight (or ever, for that matter), so take time
to question how this perspective works in your life and how it changes your
story—past, present, and future. Once you begin to recognize how real and
influential the invisible force of energy is in the world, I believe that so
much of this information will come alive for you. To begin, let’s look a little
closer at the nature of energy, and why science already shows that it can do
far more than just change the way you feel. Keep an open mind, and I know
this will rock your world.

YOUR ENERGY IS:

A fresh approach to recharging and refueling your body
Your most important reason to prioritize self-care
A new way to think about giving back
A deeper understanding of beauty and the way you age
An overlooked catalyst for healing
A connection between you and the world
Your truest self
 The Physics of Energy
The science of physics explains how everything, ourselves included, is
made of energy at its base level. Physicist Albert Einstein famously found
in his Theory of Relativity that E = mc2, which essentially shows that
energy and matter are two expressions of the same substance—the stuff of
which we are all composed. We may be physical beings made of cells, but
those cells are comprised of atoms, which are themselves comprised of—
wait for it—energy. The closer you look at an atom, the more you see that
there is nothing truly material or physical within it. The solid material world
that we think of as true and fundamental is, in many ways, an illusion. Wild,
right? I know that it’s a bit baffling to fully conceive of the energetic nature
of the chair that’s currently holding you up, or the glass you’re drinking
from, or your body as a whole. But know that the energy-filled atoms that
make up matter repel each other like superstrong magnets, and that’s what
creates the suspension you feel as you sit on that piece of furniture or sip
from that glass.
So, what exactly does this mean to be made of energy, and how does it
impact our day-to-day health and happiness? Well, in many ways we’re still
figuring out how to apply this pretty surreal information about energy to our
very real lives. Some interpret the understanding that we’re all made of
energy to mean that we also have the potential to shape our own reality by
consciously altering our energetic building blocks—which is not nearly as
complicated as it sounds. See, we alter our energetic building blocks with
every thought, action, belief, or interaction that affects our energy. And
because our bodies are constantly being remade, today’s choices are the
foundation of that process, and the foundation of how we experience life
from this moment forward. Scientifically speaking, your energy starts to
change the very moment you become conscious of it, a phenomenon called
the “observer effect.” The observer effect shows us that the simple act of
observing allows us to have an effect on the outcome of what is being
observed, as we become a part of what’s happening. This means that even if
you’re just conceiving of your personal energy for the very first time today,
you’ve already begun to take ownership of your superpower.
The ability to consciously direct your energy can change your life, as it
exists right now, in countless ways. Energy is not static; we transform it,
replenish it, and in doing so alter our body’s function, activate our immune
system, spark a mental or emotional shift, and change our vibration, all by
choice. I can’t overstate how powerful your own energetic choices are—yet
so many of us fail to recognize, or act on, this potential. The energy you
choose for your body, mind, emotions, and spirit has a sweeping effect
on every part of your life, from your physical body and beauty to the
level of joy and connectedness you feel in your day-to-day existence.
Scientific study has documented that emotions and feelings have the
power to alter the electromagnetic frequencies of our cells, the effects of
which are felt body-wide. Take this example: The energy of your emotions
affects the cardiac rhythm of your heart, which in turn causes a change in
the electromagnetic frequency of your cells and directly communicates with
your brain. The new electromagnetic waves emitted have an effect on your
entire being, changing your energy and contributing to your heart’s major
role as a so-called synchronizing signal in your body.

Energy Words
The energy that makes up our bodies and everything around us is constantly
in vibrating movement, giving us all that “vibe” that you’ve likely heard of
in reference to your personal energy. And as you may have experienced, the
energetic vibration of people, places, and objects you encounter has an
effect on your own energy field. I find it fascinating that being in close
contact with another person can bring your vibrations together, as some
objects that spend time in close proximity have the tendency to vibrate
together, or resonate! One breathtaking example of resonance occurs when
certain species of fireflies start flashing their lights in sync as they gather in
large numbers.
When we talk about energy, the vibrations of specific emotions, objects,
states of health, and the like are often labeled “high vibe” or “‘low vibe.”
This refers to the assumption that “high vibe” energy is lighter and freer,
whereas “low vibe” energy is heavy and burdensome. Truthfully, I find
these labels to be a bit misleading and even confusing because we still
simply don’t know their vibrations. There’s not a specific vibration or
vibrational range we can truly aspire to, because we just don’t understand
vibrations in such a straightforward way yet. Some experts have already
begun to measure vibration and I have no doubt that this will continue to be
a fascinating area of scientific exploration in decades to come. But right
now, here in this book, I won’t be using “high vibe” or “low vibe” to
describe energy.
In their place, I use words that describe light—“bright energy” and “dim
energy”—to discuss the overall spectrum of effects that the energy
influencers in our lives have on the way we feel, the way we look, and the
way we respond to and experience life. You can be the judge of what
brightens or dims your light, simply by feeling. So, when certain people,
places, objects, or emotions hit you smack in the head or heart with a big
“Yes!” seek more of those things.
Rather than position energy states as polarities, like good or bad,
positive or negative, I view the varied energy states we experience as parts
of the same whole. All energy is information. Passing between energetic
states is like tuning the dial on a car radio, or adjusting lighting with a
dimmer switch, rather than completely switching on or off. Calling some
energy “positive” and other energy “negative” sounds a lot like I’m telling
you that what you’re experiencing is good or bad, rather than you just
learning to use energy as your guide. So, in this book, I also avoid using
“positive” and “negative” as much as possible and instead reference what is
likely to brighten or dim your light. Feeling the whole spectrum of energy is
a part of life—it creates a yin/yang balance. States of dim energy enable
us to fully experience bright energy. And as you tune between them,
you’re already shifting your inner light, and owning your superpower.
DIM ENERGY
What does it actually feel like to experience bright or dim energy? Although
you’ve shifted between these energetic states thousands of times before,
these descriptive words might help you see and feel your energy in a new
light.
Dim energetic states may leave you feeling:

Anxious
Fearful
Sad
Jealous
Confused
Stressed
Unwell
Self-pitying
Apathetic
Judgmental
Uninspired
Angry
Worried
Unfocused
Disconnected
Unhappy
Cheated
Short-tempered
Selfish
Lackluster
Dejected
 Stuck
Pessimistic
Unsettled

You can probably imagine what it’s like to be led by dim energy.
Imagine you’re reading a book outside as the sun goes down and it
gradually gets darker. Without a light source, it’s not as easy to decipher the
sentences. Words get mixed up. In your life, dim energy often translates to a
murkier perspective than you’d have with bright energy illuminating your
path and connecting you to your essence, inspiring you to use your power
and potential, and helping you move toward your deepest desires. In dim
energetic states, like jealousy, self-pity, and fear, your perspective is
clouded, and so often what you see is only those immediate feelings. Dim
energy truly dulls your ability to see and even to receive hope, beauty,
possibility, and love. Over time, existing in a state of dim energy and its
clouded worldview bring on the very real deleterious physical effects of
sustained negative emotions. Stress and negativity beget prolonged high
cortisol in the body, which breaks down collagen in your skin, contributes
to unwanted weight gain (high cortisol is specifically connected to extra
abdominal weight), makes it harder to get restorative sleep, speeds up the
aging process, and suppresses your immune system, among other effects.
Anger in particular is linked to anxiety, insomnia, fatigue, brain fog, low
self-esteem, and even increased risk of infection or illness, as your immune
system is weakened for about six hours after simply recalling an angry
experience.
Overall, dim energy depletes your physical health and beauty in addition
to hanging a cloud over your mindset and emotions. And the more time you
spend in those dim energetic places, natural as they may be, the more you
train your brain and body to live in that space, suppressing your immune
system—and happiness—in the process. Although dim energy isn’t
something you can or need to wholly avoid, you may want to make an
effort to shift or replace some of the dim energy sources in your daily life
because of the limits they place on your body, mind, emotions, or spirit.
Think: thoughts, people, places, or even media. It’s more than okay to do
this, especially while you’re actively working to change your energy. Most
sadness, fear, anxiety, and the like are normal human emotions, so spot
them when they arrive, let yourself feel them, and then release them with
the knowledge that those energy states can actually be a form of guidance
or intuition.
So many of the dim energy inputs we encounter each day aren’t valuable
or necessary, so aim to pinpoint those and limit them. Consider the
upsetting show you binge-watched last night or the co-worker who wants
you to join her to gossip about the rest of your office. Sometimes removing
dim energy from your life is the simplest way to see and feel a difference
without changing anything else at all. Although I’m definitely not
advocating that you force or fake the appearance of happiness, confidence,
optimism, or any other bright energy state, if you can identify what is
diminishing your light, it serves you to remove yourself from it. And when
you separate from that which is obscuring your brilliance, how brightly will
you shine? How amazing will you feel? How renewed will your routine
become? Only you can decide to find out.
Committing to brighter energy more of the time allowed me to support
physical and emotional healing and climb toward wholeness, one energetic
shift at a time. But healing or change is not always linear. Even as I worked
to brighten my energy, I very regularly had days where I wanted to scream,
cry, and just be with the emotional pain of my experience. I gave, and
continue to give, myself full permission to feel those emotions, doing my
best to release them in a way that supports my health, and then looking
forward to waking up the next day feeling one small step brighter. I hope
you’ll see that possibility in your own journey, whether you want to change
yourself or change your world.

NEGATIVITY BIAS
If it seems far easier to see the proverbial glass of life as half
empty, you may just be feeling a natural biological instinct called
the negativity bias. This is the tendency of your brain and body
to react more intensely to negative stimuli and more readily
store negative memories—a protective mechanism that evolved
 to keep us from harm. It’s estimated that our bodies place three
times more significance on negative events and emotions than
on positive ones. Simply put, this means that when something
sad, embarrassing, painful, or upsetting happens, we don’t
forget it easily. We may have to work a little harder to steer our
energy toward what’s bright, but I think the potential to change
your brain, body, and biology in the process is more than worth
the effort.

BRIGHT ENERGY
When you’re emitting bright energy, it often feels as if all of your senses
become heightened. You see clearly and notice more beauty; you hear even
the whispers of your heart; you connect to others more easily; and you feel
the energy of people, places, and objects that perhaps went unnoticed
before. When you have ample bright energy flooding you from different
areas of your life, you feel lit from within. As your light continues to
brighten, so much is illuminated.
Just like dim energy, bright energy has physical effects—think a surge of
immune system activity, release of feel-good neurotransmitters, and more
stable hormone levels over time. Simply feeling joy releases dopamine and
serotonin that further enhance health and happiness. And feeling content
and relaxed reduces muscle tension (allowing for increased circulation and
glow to your skin), supports skin healing, helps maintain balanced blood
sugar and hormones that support so many aspects of health, and improves
digestion and nutrient absorption, which fuels your body from the inside
out. That’s not to mention the positive changes to your mood, memory, and
ability to focus.
Bright energetic states may leave you feeling:

Joyful
Hopeful
Motivated
Loving
 Inspired
Generous
Resilient
Compassionate
Empathetic
Content
Beautiful
Healthy
In the flow
Balanced
Fulfilled
Connected
Optimistic
Peaceful
Strong
Clear
Grateful
Patient
Creative
Grounded

At some point, you may wonder—could your energy be too bright? If

you’re forcing yourself to feel bright energy all of the time, you may be
ignoring other energy and emotions that could help protect or guide you. By
limiting your focus to light alone, you’re only taking in one side of the
whole. The way I experience it, you can stay lit up enough to strongly
support your beauty, resilience, and joy without needing to project bright
energy 24/7. We all have days, weeks, years even, when our energy gets
dimmed, and it’s more than okay to experience those times with the
knowledge that you can once again tune back to brightness.
In reality, we all vacillate between bright and dim energy over the course
of an average day. I want to help you spend more of your time solidly in the
bright energy space, and to see how the shift from dim to bright changes
your day-to-day life. The results will be visible: in your skin and the health
of your body; palpable: in your mood and your motivation; and
transformative: in your life, your relationships, and your overall joy.

VIBRATION AND ITS LINK TO CONSCIOUSNESS

If all matter vibrates, why do we, as humans, possess a more
sophisticated ability to think, feel, and have self-awareness
than, say, a grain (or mountain) of sand? One of the latest
theories about vibration and consciousness posits that human
beings achieve large-scale “macro-consciousness” through the
combined energy of the huge number of “micro-conscious”
parts of our body, each of which has its own vibration. All of
those individual, simple vibrations (the ones that look similar to
that possessed by a grain of sand) create a being that’s
extremely complex when those independent vibrations begin to
work together, or resonate. This is known as the resonance
theory of consciousness, and it’s one of many fascinating
theories about how human consciousness works.

UNIVERSAL CONNECTION
Quantum mechanics shows us how everything and everybody
may be connected, in a theory called quantum entanglement.
Quantum entanglement demonstrates that the tiny particles that
make up energy become connected, or entangled, with each
other when they come into contact, and then subsequently
 remain entangled even when separated across great distances.
Applying this to our lives, it means that the separation that we
feel from one another may only be a perception, not reality.
Einstein called this feeling of separation an “optical delusion.”
This theory illustrates one reason energy is so powerful in
creating our reality and in building an energetic movement
much larger than ourselves. Researchers have also
hypothesized that human energy and consciousness affect us
all globally via the Earth’s magnetic field, which creates a
feedback loop with the magnetic fields surrounding human
brains and hearts. By consciously choosing your own energy,
you may in fact be promoting a universal shift.

Where Is Your Energy?

When we discuss the light energy of the body in this book, we’ll refer to
four distinct areas of focus: body, mind, emotions, and spirit. Sorting your
energy into these four facets not only grows your awareness of the role each
area plays in your energetic life, it helps you understand why something
that appears to affect just one facet of your energy can in fact influence all
four.

ENERGY OF YOUR BODY

When it comes to your body, supporting and renewing energy has its
foundation in the essential health practices that you’ve been taught since
childhood: good nutrition, ample water, physical activity, proper hygiene
(think: brushing and flossing), adequate rest. When you don’t check these
boxes regularly, you run the risk of depleting the physical components of
your one precious body. As an adult, you take the basic tenets of physical
wellness that you learn in childhood and learn to apply them to your unique
self. For you, “good nutrition” might become a low-sugar diet that
decreases inflammation, or it might be a daily superfood smoothie that
feeds your body.
 Physical activity might come from the stand-up treadmill desk you
install in your office, or the afternoon break you take for circuit training.
Not all health practices affect each of us in the same way, so pay attention
to your own personal essentials to create your optimal body energy. You’ll
learn in this book that you can care for and improve the health of your body
by consciously brightening the energy of your mind, emotions, and spirit as
well, since all four are parts of one whole. Many issues that appear to be
limited to the physical body have their roots in one of your other three
energy facets.
Your body energy needs more support if you experience:

Regular fatigue
That “hangry” feeling, often caused by blood sugar imbalances
Frequent illness
Aches and pains with no clear cause
Unresolved skin issues
Digestive upset

For your body energy, pay special attention to Energy of Movement

(here), Energy of Food (here), and Energy of Sleep (here).

ENERGY OF YOUR MIND

If you made an honest list of everything that’s currently on your mind—
tonight’s dinner, the conference call you have in fifteen minutes, next
week’s trip, the haircut you need to schedule, your friend’s birthday, the
workout you want to fit in later today, and the list goes on—I bet you’d be
shocked at just how much your mind juggles at any given moment. Just
because you can juggle an extensive number of items at once doesn’t mean
that it’s beneficial to do so. A mind that’s constantly overwhelmed is one
of the most overlooked energy drains in our modern world; it damages
your physical health, emotions, and spirit just as much as your mental
function. Practices that encourage extended mental focus, as well as
freedom or space for ideas, invention, and feeling present, can breathe new
energy into your mind, while lowering your stress, improving mental
performance, and supporting digestion and blood sugar balance. We’ll look
at many of those ahead.
Your mind energy needs more support if you experience:

Inability to concentrate
Insomnia due to a racing mind
Creative blocks
Slow thinking and response time
Memory problems
Brain fog

For your mind energy, pay special attention to Energy of Work and
Creativity (here).

ENERGY OF YOUR EMOTIONS

Emotional ups and downs are part of life’s learning experience. No one can
be calm, positive, and composed all the time. But your default emotional
state, the place your emotions go when you have time out to reset, is
important to look at as a barometer of your emotional energy. If your
default emotions follow an energy-depleting pattern, such as cycling
through worry, anger, or lack, this reflects the energy you give attention to
on a regular basis. And those dim emotional states, as you might have
guessed, have been shown to compromise your ability to perform and focus,
to act in a leadership capacity, to maintain good health, even to see your
own value in the world and rise to your highest purpose.
Change your emotional patterns, including the way you manage and
respond to your emotions, however, and you can expand your ability to
focus and create, as well as lower physical markers of poor health, such as
inflammation. Emotions, though they are felt, are also believed to be stored
within your physical body during highly emotional experiences in your life
—that is, until you actively release them. You may be able to pinpoint a
place where you feel an emotion in your body right now. As you recognize
and acknowledge it, you begin to express and help release it. Your emotions
are signals that have tremendous impact on your energy and your inner
light, especially relative to the way that light affects others. Practices like
gratitude, time out to reset your emotions, and drawing out the feeling of
positive emotions can elevate your emotional state and build the energy you
want; we’ll explore more of these ahead.
Your emotional energy needs more support if you experience:

Defaulting to one emotional extreme, like frequent crying or anger

Inability to handle stress
Being easily triggered to explosive emotions
Allowing others to control your emotions

For your emotional energy, pay special attention to Energy of Release

(here) and Energy of Your Mindset (here).

ENERGY OF YOUR SPIRIT

Your energy is as connected to your spirit as it is to your physical body,
although we so often judge only the physical. Your spirit energy reflects
your essence, your connection to your purpose, your values, beliefs, and
what (or whom) you hold dear. Spirit energy is the energetic wild card that
can pull you through the toughest circumstances and guide your life in
incredible ways. But it’s so often ignored or untapped—until you truly need
it. Connecting with the energy of your spirit, or your true self, can support
you in feeling more fulfilled in your daily life, even if your routine hasn’t
changed. If this area of your life needs more attention, jump ahead to
Chapter 5 and spend time thinking about your core beliefs, the purpose you
feel in your life, and how they show up in your daily routine.
Your spirit energy needs more support if you experience:

Lack of purpose or fulfillment

 Boredom with life
Disconnect
Difficulty finding your path

For your spirit energy, pay special attention to Energy of Spirituality

(here).

Mapping Energy in the Body

Where is our energy? Ideally, it’s everywhere within and around us, flowing
and circulating freely. All the energy within and around you in your
electromagnetic field is often called your energy body. The atmosphere that
surrounds your body is also sometimes referred to as your aura. Within your
energy body, there are established energy centers and pathways that you
may hear or learn about in your exploration of energy. Here are a few to
know:

CHAKRAS
The body has over a hundred energy centers called chakras, but the focus
lies on the main seven that comprise an energetic spine, from the pelvic
floor and base of the spine (your root chakra), up to the crown of the head
(your crown chakra). As you might imagine, your root chakra is the center
of energy connected to the earth, while your crown chakra connects to
divine and spiritual energy. The five other chakras in between are: the sacral
chakra (located in your lower abdomen), the solar plexus chakra (beneath
your ribs in the center of your body), the heart chakra, the throat chakra,
and the third eye chakra (between your eyebrows). Each corresponds to a
color, part of the body, and aspect of your energy, and you may find them
linked to certain gemstones and essential oils as well.
The chakras are especially interesting because they clearly connect
health concerns or emotions with their energetic home bases in the body. I
find them to be very logical, and a helpful place to begin thinking about the
energy that’s stored in different areas of your body. Typically, if you
identify an energetic blockage in one or more of your chakras (usually
pinpointed through physical symptoms or feelings unique to each chakra),
you’ll want to go through the process of clearing that chakra, which is a
little different for each one. This is something you can do alone or guided
by an energy practitioner. Just by bringing energy and consciousness to a
specific chakra, you begin to support your health in that area. Because each
chakra is associated with a color, finding the chakra or chakras that could
use extra attention could inspire you to bring a certain color into your life
through food, clothing, or other objects.

MERIDIANS
Meridians are pathways or channels through which energy flows in your
body. The twelve primary meridians of the body were established centuries
ago and continue to be recognized and validated for their ability to
influence energy flow and health outcomes. Although meridians can’t be
physically located, like the components of your circulatory system, they
create an energetic map of your body in much the same way.

ENERGY SENSITIVITY
What does it mean to be energetically sensitive? About 20 percent of the
population appear to have slight differences in emotional and social
processing, including more activity in the brain’s empathy-developing
mirror neurons, more difficulty tuning out stimuli due to greater alertness,
and more vivid emotional experience via the prefrontal cortex—the part of
the brain that processes sensory data. If you find yourself experiencing
events, feelings, and energy more deeply than those around you, this could
be you!
Signs that you may be particularly sensitive to energy:

You need more frequent opportunities to disconnect from others.

You’re sensitive to loud noises, crowded places, bright lights.
You sense the energy or moods of others, and they affect you.
You find that you need more peace and calm than others.
You experience seemingly random blood sugar lows or cravings.
You feel easily overwhelmed.

The physiological explanation of energy sensitivity is rooted in genetics

that affect the brain and nervous system and that are further influenced by
your environment, especially that of your childhood. In addition,
energetically sensitive people often find that their intuition seems finely
tuned; another result of the brain working extra hard at emotional and social
processing and creating subtle insights or feelings that others may miss.
Many energy-sensitive people find these strategies helpful:

Know your limits and don’t feel that you have to apologize for them.
Find places or opportunities to remove yourself when needed.
Practice energy-shifting breathing exercises.
Meditate to clear and focus your mind.
Be sure to eat high-quality protein and mineral-rich foods, including
 unrefined salts.
Practice your own instant energy shifts (see ahead).

Three Steps to Energetic Change

Taking charge of your personal energy is incredibly empowering. The more
you grow your awareness of your energy and the more often you shift it to
match the way you want to feel, the better you’ll be able to guide your
experience and your life in the process. A change in energy provokes a shift
in who you believe you can be, the meaning you give your life, how you
view and respond to your current life situation, and your deepest desires for
yourself. Like a song you heard in passing that pops up again and again in
your head all day, energy is an undercurrent of your life. And when you
actively choose your energy, you more easily default to that pattern again
and again, influencing your present and steering your future. Within you at
this very moment there’s immeasurable capacity to thrive, heal, and
experience joy and contentment. Do you feel connected to it? Is it working
in your life? If not, allow me to guide you through some of the most
compelling ways to discover and activate this potential in your body, mind,
emotions, and spirit. To shift your own energy in this moment, you need
only to practice these three things: awareness, discovery, and expansion.

STEP 1

AWARENESS
Grow your awareness of the energy around and within you, as well as
your ability to change it. Shifting energy begins with observation before
action. Observing your energy is the foundational element to any change
you’re going to make. Start paying attention to your thoughts, actions, and
reactions, without judgment. Just the process of becoming aware starts your
energetic shift (remember “the observer effect” that says observing alone
changes the outcome?) and empowers you to change what’s not working for
you, helping you create the life you desire in the long run. Pay close
attention to the energetic message that you send to those around you (and
back to yourself) each day. Instead of relying on the mirror or photographs
to assess your body and beauty, practice noticing your energy (don’t worry,
you’ll only enhance your physical glow in the process).
Savor this time to recognize where and who you are today. Watch how
your body responds to experiences in your day—are there changes in
breathing, overwhelm, gut feelings, fears, excitement, strong likes or
dislikes? This is all information. From whom, what, or where do these
energetic responses arise? Make space to notice this energy in yourself, and
let it show you where you can make changes. Lyme-related dysautonomia
caused a state of extremely heightened nervous system for me, one that had
the unexpected benefit of allowing me to be intensely in tune with energy.
The more I witnessed my body’s strong reactions to different energy
sources, the more I could see very clearly which situations and thought
patterns were placing a heavy burden on my nervous system and body
while it was trying to heal. I felt drawn to focus on my inner energy to
support and enhance the other external healing practices I had chosen.
When I removed my personal blocks to healing energy (changing my work
schedule, allowing for more rest, reducing negative stimuli, and elevating
my mindset), it felt as if an immense barrier to healing had been lifted.

STEP 2

DISCOVERY
Find which people, experiences, places, thoughts, or objects brighten
your energy. What truly lights you up? This should be easy to answer—yet
it often isn’t. In the energy discovery step of this process, identify the tools
that help you maintain the energy you want every day. Grab a pencil and
paper and write out a list of the bright energy sources in your life. When do
you feel the most loved, or feel love toward someone or something else?
Can you list ten things that help you feel joy and contentment? Twenty?
Now, of that list, star the items that can be used to shift your energy
instantly, at any time and in any place. Think: listening to a favorite song,
reciting a mantra, doing a kind act for someone else, or sipping a favorite
cup of tea. These are your instant shifts. Keep a list of them on your phone,
at your desk, by your bedside, or wherever you’ll see them most. And
practice your instant shifts whenever you need a light in your day or a lift in
your spirits.

MY INSTANT SHIFTS
Grounding my feet in the grass or sand
Listening to music I love
Changing my outfit
Taking a 15-minute nap
Meditation
Putting on makeup
Diffusing a mood-lifting essential oil
A conversation with a friend
Doing something nice for someone else
Sitting in sunlight
Snuggling or playing with my little boy
Spending time with my husband
A hot bath or a skincare ritual
Reading a book
Watching a documentary
Spending time in nature
 How many days go by when you don’t get to do any of the things on
your list? Make it your goal to not let a single day pass without having at
least one of these experiences—try for many more. Prioritize them and
pencil them in. As you do, you direct more energy toward beauty,
resilience, and joy. I think you’ll also notice that each bright energetic
experience makes the next a little more natural. Be aware that as your
energy changes, some of your items could drop off the list, and others could
join.

STEP 3

EXPANSION
Expand the presence of bright energy sources in your life every day.
Once you get clear on the bright energy sources in your life, incorporate
them often. Practice visualizing the feeling you get from a bright energy
source spreading through your body, permeating every cell, especially
places where you may have physical issues or feel stuck in dim energy.
Perhaps it starts in your stomach, feeling light like butterflies, and spreads
gently over you with golden warmth. Extend and sink into at least one
experience like this each day (try for several), and you’ll use your mind to
expand the energetic health of your entire being.
Next time you need to shift or replace energy, practice these three quick
and extremely effective steps—I call them the three R’s:

REMOVE yourself from the person, place, thought, etc. that’s dimming your
energy.

RELEASE it from your mind. Remember that it was just a person, place,
thought, etc. and it doesn’t define you. You can reinforce this by practicing a
form of release—think: a sigh, a stretch, a prayer or mantra, journaling,
etc. You’ll learn many more in Chapter 5.

RESET your energy. Practice one of your instant shifts to brighten your
energy, or simply pause where you are and call to mind an object, idea, or
experience that lights you up (see my “So Good” exercise here if you need
help doing this). Start small, if needed. Look around you, out the window, in
the mirror, in your memory. Take a moment to feel how your chosen thought
or action affects your energy, and stay with that feeling for a moment or two
longer than you normally would. What makes it so good? Does that feeling
have a color or emotion? Let that color or emotion sink in; remember the
way it feels.

You’ll never stop choosing, creating, and building your energetic reality.
Your perspective is always being informed by new experiences, and perhaps
changing in the process. Remember that this ordinary-seeming moment
is actually quite exceptional, as it’s a chance to change your experience.
Think of this very moment as the most special occasion that you have,
and don’t save or put off feeling beauty, resilience, and joy for
tomorrow. Your personal energy comes from all the tiny moments of
building and rebalancing throughout the day, each one full of potential.

YOUR HEALTH AND THE LIMITS OF CHOICE

Let’s be very clear: while you can choose your energy, you
cannot choose your circumstances. And you can’t, for example,
choose your way out of a mental health issue, like depression
or anxiety, the same way I can’t choose my way out of late-
stage Lyme. The thing is, you can choose your energy around
it. I now view my chronic illness as a metamorphic experience
that pushed me to evolve and wildly reprioritize in ways I never
would have willingly chosen. The process was incredibly
painful, and so much was lost—but I know now that perhaps
what I once viewed as losses were not right for me in the first
 place. Beauty continues to come from this journey, and I know
that’s because I choose that outcome every day. That choice is
available for you, too.

The Process
Take a look at the chapters ahead, brimming with food, habits, challenges,
ideas, and rituals that spark energetic shifts. These ideas aren’t all or
nothing; one or two new rituals may be more deeply transformative for you
than completely overhauling your daily routine.
Personally, I eased into my own energy transformation with tiny,
repetitive habits. At moments when my energy felt depleted, dim, or
weakened, I started making a conscious effort to incorporate the ideas in
this book—and the shifts to bright energy became easier and more frequent,
as if I were strengthening a muscle. Looking back, I’ve almost completely
reshaped my daily rituals over the last few years, and I feel the difference in
clarity of mind, calmness of spirit, and physical glow. It still amazes me that
these changes were self-guided, and free. I am certain that I’ll continue to
learn more and make changes that fine-tune my energy, because our lives
are never static. I hope you’ll start here with me, right now, today.
So, where’s the proof that the energy influencers in this book are going
to make you more attractive, happier, and healthier? As in my own climb
out of darkness, it will be in the connections you make, the deep breaths
you take, the satisfaction with your life, and the heaviness you feel lift from
your shoulders when you realize that you may not control life, but you can
control your own energy in this moment. You make conscious energetic
choices every day. Your own energy is an alchemy of thoughts and
feelings, food and movement, people and surroundings that are
uniquely yours. I believe that the body was made to thrive and that it
possesses innate healing abilities. Our job is to support it, and to release the
factors that are standing in its way—think: a stressful environment, negative
beliefs and thought patterns, taxing relationships, or unfulfilling routines. I
believe that we can accelerate healing, open ourselves to optimal beauty
and health, and grow our joy and fulfillment by shifting the energy in our
bodies and lives, thus igniting our lights. This energy comes from the
natural world around us, from others, from ourselves. We have the ability to
expand it in our lives and develop its power sources, changing the way we
experience our day-to-day lives.
I ask that you believe in the brightness that is possible in your life when
you choose it for yourself, regardless of how dark your circumstances seem
or feel at times. Believe that you deserve beautiful, joyful things. Believe
that you are, and have always been, resilient—even if your body, mind,
emotions, and spirit have been carrying a heavy burden. You have more
control—and more wisdom—than you think you do. Even in this moment
you write your story, with every energetic choice.

DEFINE YOUR ENERGY QUIZ

As you develop your energy awareness, you’ll likely pinpoint one or two
parts of the day—Sunrise, Daylight, Sunset, or Moonlight—that could use
extra focus. This Define Your Energy quiz will also guide you, by
narrowing down the portion of your day that might benefit most from an
energetic shift. Start with small changes, and I know you’ll feel the
momentum build. Look beyond the limitations of the routine you’re in, and
open yourself to something unfamiliar—from repainting a room to
changing your career, to spending time visualizing yourself in perfect
health. You’ll know what you’re ready for.
Check the circles that are a firm yes for you. Leave everything else
blank.

SUNRISE
 My morning thoughts set a positive tone for my day.
I take time to move my body as a form of waking up.
I set intentions for my day based on my energy, desires, and
long-term goals.
I have daily opportunities to connect with the sun or morning
light.
After dressing and grooming, I leave the house feeling lit up.
TOTAL CHECKED .

DAYLIGHT
 I feel energized by what I do each day.
When I need to, I can focus on one task without interruption
until it’s complete.
I make time to connect in a meaningful way with colleagues,
friends, or family during my day.
When I take on a project, my ideas and actions seem to
flow.
Even when I’m busy, I set aside moments to check in with
my body and breathing during the day.
TOTAL CHECKED .

SUNSET

I regularly make time for fun, playful activities.

My home environment makes me feel great when I’m there.
I bring nature inside my home with natural objects, fresh air,
green plants, and ample sunlight.
I listen to or make music that fills me with bright energy.
 I take time to care for myself and others in ways that bring
me joy.
TOTAL CHECKED .

MOONLIGHT

Before bed, I let go of unwanted energy that I’ve

accumulated during the day.
I have a spiritual practice that adds meaning to my life.
I aim to live to my highest good, for myself and for others.
I disconnect and put my devices away well before bedtime.
I fall asleep easily and rest soundly through the night.
TOTAL CHECKED .

What part of your day could use an energetic shift?

Compare the number of statements you checked within each of the four
parts of your energetic day with the guidelines below:

Sunrise total:
 Daylight total:
Sunset total:
Moonlight total:

0–1 CHECKS: Your energy is in need of a big shift during this time of day.
Make this chapter a primary focus for your efforts to brighten your light and
enhance beauty, resilience, and joy in your life. Get excited: your life is ripe
for the transformation that comes from igniting your light with new energy!

2–3 CHECKS: Your personal energy is struggling a bit at this time of the day.
Strengthening your bright energy flow with the energy influencers in this
chapter will have a noticeable impact on your energy and light you up from
within, making a major difference over time.

4–5 CHECKS: Your personal energy is strong at this time of the day! You’re
in the flow, and your life is open to experiences of beauty, resilience, and
joy that continually replenish your light. Take a moment to honor yourself
for the energy you’ve chosen in this part of your day, and resolve to bring
more of this energy to other areas of your life, and the lives of others.
 INTRODUCTION
Welcome to the beginning of your energetic day, the place you revisit for
a fresh start once every 24 hours. In the days, weeks, and months ahead,
you’ll use the energy influencers in the forthcoming pages to light your way
to beauty, resilience, and joy. Start by accessing and appreciating the bright
energy that’s already in your life, then expand that energy as it works for
you. Maybe you’ve already changed your diet, or started to meditate;
perhaps you’ve explored energetic healing practices, or it could be that the
concept of energy is all new to you. Wherever you are in your journey,
there’s something here to support you and light you up from within.
Brightening your energy benefits so many aspects of your mind, body, and
spirit—from boosting your physical glow to supporting healing to
increasing your capacity to give to those around you—and I know you’ll be
amazed as you become more conscious of this power.
Here’s what you can expect ahead:
Each of the energy influencers you’ll discover in this book have been
organized to fit into four parts of your day: Sunrise, Daylight, Sunset, and
Moonlight. Chapter 2 will guide you through the energy of Sunrise, the
earliest part of your day, from about five a.m. to nine a.m., when the energy
of your mindset, movement, and the way you prepare yourself for the day
makes a lasting impression on your energy. You’ll connect to the sun and
fresh air to experience the energy of nature in the early morning, and you’ll
taste some of my favorite recipes for brightening your energy at breakfast.
Chapter 3 welcomes Daylight, from nine a.m. to five p.m., when the energy
of work and creativity, relationships and connection, and breath are major
energetic guides. You’ll derive energy from the earth and plants, and find
inspiration-fueling recipes for power-packed lunches and snacks during the
most active part of your day. Chapter 4 transitions to Sunset, from five p.m.
to nine p.m., a time to make more room for laughter, play, and music, as
well as to enjoy your sacred home space—all of which strongly influence
your personal energy. In this chapter, prepare to experience the energy of
water and natural objects, and to find recipes that restore and nourish at a
time of day when you gather with family or friends to enjoy a meal, or
simply eat to replenish yourself. In Chapter 5, Moonlight arrives—the dark
hours between nine p.m. and five a.m.—a moment to pause for the energy
of spirituality, energetic release, and sleep. You’ll connect to the energy of
the moon, stars, and the dark night, and cap off your day with light, sleep-
supporting sweets, snacks, and drinks.
Many of the influencers that you’ll explore ahead can pop up anytime in
your day, so you can view them as fluid parts of your daily experience. If
you find your moments for exercise and movement in the evening rather
than the morning, or you prefer to start the day with song rather than spoken
words of gratitude, that’s wonderful—and it’s your own way. Trust your
intuition and let the resulting joy and beauty that you experience be strong
indicators of the personal energy shift that you’ve achieved. Always create
the energetic day that feels best to you. And remember, you are in control of
the process. You follow no one else’s goals or timeline but your own.

THE ENERGY OF FOOD

Food itself is a leading influencer of your personal energy across the entire
day. The acts of cooking, preparing, or simply nourishing your body weave
through each of the four parts of your energetic day, and ahead you’ll find
food-related inspiration within each chapter. Food affects the energy of each
of us a little differently, so consider which of these four main aspects of
food’s energy is most influential to your own:

THE ENERGY OF INGREDIENTS

Food is essential fuel for so many of your body’s functions—fuel that
breaks down to become the building blocks of your body, including your
skin, hair, and nails. The food you eat literally becomes you, as your body
completes the constant process of remaking and rebuilding itself, molecule
by molecule. But not all food is created equal. You have the opportunity to
influence both your physical body and your energy body with the energetic
capacity of the ingredients you choose, many of which take their energy
directly from the sun and earth. When you bite into ingredients grown or
nourished by sunlight, for example, you’re literally eating the energy of the
sun’s light. Sunlight creates energy in plants that we then use to make the
ATP that powers our cells and bodies.
When it comes to fruit and vegetables, I find the most energetic benefit
in ingredients that are just recently picked, or have only traveled short
distances to get to my table. The energy of a handful of greens that I tear off
straight from the garden or tomatoes that are still warm from the sun is so
much greater than the same ingredients that I find in a grocery store, after
they’ve spent days or weeks in refrigeration to reach me. I also find that I
prefer the energy of some food fully cooked, and others raw or only lightly
warmed—often depending on the season and the ingredient itself. And I
think you’ll notice that the energy of whole foods is more pronounced than
that of the extracts or isolated components of foods, since whole or
minimally processed foods often retain a spectrum of compounds that work
together synergistically.
As you choose your food, ask some of these questions: How and where
was it grown or produced? Did this ingredient have access to fresh air,
sunlight, clean air and water, and rich soil or another high-quality source of
energy and nutrients while it developed? What is its story; under what
circumstances did it come to you, and far has it traveled?
 THE ENERGY OF FOOD PREPARATION
Could the energy of Mom’s home-cooked food render it more nourishing or
restorative than the same store-bought version? I’m not alone in suspecting
that your energy—whether bright or dim—makes its way into the food you
prepare, even if you’re not conscious of it. Next time you’re exhausted,
stressed, or annoyed at the thought of lighting up the stove, take a break and
practice some instant energy shifts before getting back in the kitchen (or
take the day off and hit up a restaurant you love!).
Cooking, to me, is like meditation; it allows me to enter as flow
state, as well as to play—with ingredients, flavors, colors, moods.
Multiple studies have shown the benefits of creativity in the kitchen,
from increased confidence and happiness to alleviating anxiety and
depression, or a boost in feelings of connectedness when you’re cooking
for others. Sure, not every meal is a joy if you’re tired, stressed, or hungry.
But I recognize the potential to infuse my cooking with bright, love-filled
energy every time I pull out my pots, pans, and well-worn cutting boards. In
the kitchen, I consciously aim to shift my energy to a brighter space, feeling
gratitude for the chance to cook and eat food that supports my health and
beauty.
 THE ENERGY OF YOUR FOOD RELATIONSHIP
In my decade as a health coach, one of the most universal truths that I’ve
found is that your personal view of food dramatically affects the way your
body receives it. Brightening the energy around your relationship with food
is nothing short of transformative for your body—something that I
experienced firsthand when I stopped seeing food as an enemy and realized
it was my most overlooked tool for beauty. And now there’s even scientific
evidence to support this outlook, including a study that found a difference
in the way food was received by the body based on participants’ beliefs
about its calorie content and the health benefits of its ingredients.
Incredibly, if you believe a food is healthier for you, it may actually become
so. However, when food is clouded by stress, fear, or anxiety, it loses much
of its healing potential. Your body is unable to even digest food properly
unless it’s in a relaxed, parasympathetic state (read: free from dim energy
states like worry or anger). Be aware that the energy you receive from food
is influenced by your beliefs, memories, and even fears, giving it yet
another level of energetic influence.

THE ENERGY OF YOUR EATING ENVIRONMENT

Think about the last meal you enjoyed. Not the last meal you ate—the last
one you relished for amazing flavors, or special company, or a meaningful
occasion. Those factors—where, why, how, and with whom your food was
served and eaten—influenced the state of your energy at that meal, making
your eating environment arguably as important as the food itself. The way
you feel—stressed, joyful, uncomfortable, distracted—as you eat has a
direct impact on the way your food is digested and assimilated. To get the
most out of your food and support lit from within energy at the same time,
find a space to eat where you’ll be relaxed, grateful, and happy to savor the
experience. Say a few words of gratitude or blessing over your meal (this
both shifts energy and has physiological benefits that support digestion).
And remember that each time you bite or sip, you’re literally eating
energy, from both nutrients and feelings. Enjoy!
Ready to begin your energetic day? Read on to welcome the energy of
Sunrise.
 chapter two

Sunrise
Morning hours possess undeniable magic.

The shades of light emitted as the sun peeks above the horizon feel other-
worldly, pure, and exploding with possibility—altogether distinct from the
retreating light at day’s end. A sunrise is a promise of a fresh start; a real
time, unfolding opportunity to live what you desire. Think of it as the
springtime of your day. Even if you don’t see yourself as a “morning
person,” there’s so much that those early hours of the day have to offer your
energy as a whole. Morning—and the energy you take from the morning
hours—set the tone for your entire day, which then becomes a foundational
element of your life! I believe that this part of the day holds the weightiest
influence over your energy and your daily experience as a whole. At
sunrise, you set the day’s experience into motion. Are you ready to harness
the beautifying, healing power of this moment? Let’s start with your first
action each morning: awakening.
Morning may be a time when your mind and body spring into action.
Planning, preparing, and setting intentions for the hours to come are all key
sunrise energy practices, but don’t jump headfirst into the day without
soaking in the significance of what may be the most important energetic
opportunity of the 24-hour cycle: the moment you open your eyes. To
change the energy of your morning, start by shifting how you awaken.
Practice making your early morning moments look something like this
gentle awakening sequence: Your mind slowly comes to focus; your eyes
blink open. A new day stretches out before you. From exactly where you
lie, become aware of your body by placing a hand on your abdomen while
breathing in and out, feeling your core rise and fall. Gently extend your
limbs a few inches, and point and flex your hands and feet, stretching your
muscles. Observe yourself living, breathing, and deeply relaxed, and feel
the goodness of this moment, wherever and whatever you are today. In a
hyperconnected, fast-paced world, it’s incredibly luxurious to slow down
the act of rising and enter the day as if it were your first awakening. Let
yourself savor that wakeup moment, whether it’s fifteen seconds or five
minutes.
Note: As you progress through this book, you may identify energetic
shifts that you’d like to make in your daily routine. I’ve found that changing
the pattern of your mornings can be a major catalyst for energetic shifts
later in your day. As you use this book to guide your own morning routine,
you may want to circle back to this chapter a few times, to allow yourself to
continually adjust your goals and morning habits to spark change all day
long.

SUNRISE ENERGY THEMES

beginning preparing awakening envisioning goal-setting grooming dressing
activating centering

REFLECT ON YOUR SUNRISE ENERGY

What’s the first thing I do when I awaken?
What’s my energy like in the morning hours?
What are the biggest influences on my energy in the morning?
What interactions do I have, and what am I taking in early in the morning?
News? E-mails? Conversations?
How does my morning routine prepare me for the day I hope to have?

Nature’s Energy: Sun and Air

First thing in the morning, I love feeling the energy that comes from
connection to the natural elements of the sun and the air. These elements are
opening, expanding, giving of life and breath. Depending on the season and
the hour that you rise, natural light may or may not greet you when you
open your eyes. But a fresh breath of outside air is always there, on the
other side of the window pane, a palpable connection to nature and the
outdoors. Make it a part of your morning wakeup ritual to stop and throw
open your window, step out onto your doorstep or fire escape, inhale deeply
and feel the outside air on your face, whether it’s frosty or humid, breezy or
still. You’ve just made your day’s first energetic connection to nature.

When the sun has risen, spend some time in its morning rays to allow
your body to soak up its solar energy and feel its balancing, recharging
power. Regardless of season, the sun remains a vastly undervalued and
often villainized source of healing energy. Morning sun specifically has a
higher ratio of infrared light to UV radiation, and thus less potential to
cause damage to the body and the skin. That extraordinary morning light
enables the body to produce the antioxidant hormone melatonin, which
plays a huge role in repair, regeneration, and overall antiaging in the body.
Melatonin has 200 percent more antioxidant power than the celebrated skin
protector vitamin E, and may be even more potent than the body’s so-called
master antioxidant, glutathione. Melatonin lowers inflammation, supports
hormone balance, immunity, and adrenal function, and has even been
shown in animal studies to extend life span. Our bodies synthesize
melatonin in several ways, including through our retinas when we’re
exposed to morning light. Ten minutes of sunlight exposure first thing in the
morning, every morning, will help you better synthesize melatonin and
maintain healthy circadian rhythm—the daily, 24-hour cycle of our bodily
functions, affecting everything from digestion, metabolism, aging, and
immune function to temperature regulation, sleep, and alertness. Circadian
rhythm is influenced by our exposure to light, dark, and temperature, so
smart sun exposure is one of its most powerful cues. To get your morning
sun, you might sip a smoothie while sitting in a sunny window, listen to a
guided meditation outside, or take your morning movement outdoors. Even
under a clouded sky, you’ll be connected to that valuable light. Throughout
the day, take periodic moments to connect to the sun (in moderation, of
course), which boosts the availability of serotonin in your brain, lowers
blood pressure, stimulates endorphin production (providing a mood boost),
and activates parts of your immune system, in addition to enhancing energy.
It’s one mighty external energy source that’s available to you every day.

RISING TO A CHALLENGE
When facing a challenge or struggle in your day or your daily
life, your wakeup time can feel less than the power hour you
want it to be. Instead of hope and possibility, the start of a new
day can present an enormous obstacle laid out before you that
brings anxiety, fear, or overwhelm. If you’re feeling this way in
the morning, I believe that the energy shifts in this chapter will
help you feel more empowered and capable in the morning
hours, or the early days of your challenge, as you accept that
call to rise.
Use these habits to build your energy when you have
something big to tackle:

Start small. What’s the very first step toward your goal?
Wear a reminder of your commitment and power.
Give yourself at least one specific thing to look forward to in
the day ahead.
Create and recite a mantra—make it your phone background
or a periodic calendar reminder.
Visualize the most positive outcome, over and over again!
Rest and reward yourself each step of the way.

Top Sunrise Energy Drains

Reaching for your phone before you’ve taken time to awaken
consciously
Feeling that you are late or pressed for time from the minute you rise
Failing to prep or think through essential parts of your routine the
night before
Viewing or reading upsetting news media as your first input of the
day
Jumping into your day without an intentional start
 Carrying yesterday’s anger, worries, or fears into the new day

SUNRISE ENERGY INFLUENCERS

I am endlessly captivated by the promise of the sunrise: the blank slate, the
gift of another day, the new light that lets you see the same old things with
fresh eyes. Sunrise is your moment to rise, and to raise your energy to
increase the potential of the days and months ahead. Your morning routine
is incredibly powerful because it allows you to consciously step into
your chosen energy for this day. In this sunrise moment, your energy is
particularly influenced by your mind, by your movements, and by the way
you prepare the four facets of your energy—body, mind, emotions, and
spirit—for the day. In this section, we’ll look closely at these energy
influencers, helping you to recognize their power to ignite your own inner
light and transform the day that lies before you.

MORNING MESSAGING: THE ENERGY OF

YOUR MINDSET
Your most important sunrise opportunity comes from your conscious mind.
Do you recall what your first conscious thought was this morning? That
initial thought is quite telling—it often reflects where your mind has been in
its deep state of rest, as well as the default mindset that you could project
onto pretty much everyone and everything you encounter today. A negative
state of mind, like fear, worry, or jealousy, in the morning produces an
unwelcome effect on your energy that can easily grow and spiral out of
control over the course of the day. If your first conscious thought is related
to worry, stress, or dread, you’ve already begun a pattern of dim energy,
perhaps based solely in your mind, that’s certain to impact your behavior
and your choices in the hours ahead.
 Negative thoughts have been found to create physical inflammation in
the body by stimulating the production of pro-inflammatory cytokines. To
give your inner light a powerful burst of bright energy instead, aim to make
your first thoughts ones of possibility, joy, love, contentment, and gratitude.
Your body “hears” and responds to your mind energetically, giving
even your unspoken thoughts, affirmations, and intentions power that
can’t be overstated. In fact, your state of mind creates an energetic effect
that sweeps over every cell in your body, producing dramatic changes in
your personal energy. In addition to inflammation, your thoughts alone can
shift physical aspects of the body, such as heart rate, blood pressure, body
temperature, rate of breathing, digestion, perspiration, and muscle tension.
As you wake, your body emerges from a state of deep healing, resetting,
and balancing, and transitions back to what’s likely to be a demanding,
high-output portion of your day. The way that process happens for you also
has serious bearing on the energy you’ll carry. The transition period from
sleep to wake is one that I imagine to be a little like a rebirth—entering the
conscious world again, for what could be a brand-new experience; it’s
really up to you. With a little intention and practice, you can direct that
reentry with every sunrise.
What’s the best way to harness the energetic possibility of the sunrise?
First, observe. Spend just a few minutes visualizing the act of waking up in
your body and reconnecting to your alert consciousness as if you’re seeing
it from above. What are the patterns that you see happening as you awaken
and rise each day? What distractions or challenges do you face? Where can
you make shifts to protect your body’s transitional moments and set
yourself on your desired energetic path for the day? You might take a
morning or two just to notice what happens in you and around you at
wakeup time, thinking about what works for you, and what doesn’t support
the energy you’d like to feel as you awaken. What are you feeling, and what
are your needs? Practice creating a wakeup routine that lets you savor that
act of waking up, rather than rushing through it. You may find that it helps
to spend a portion of your morning wakeup alone, building your energy for
the day ahead consciously and without interruption—a challenge for many
of us, including myself! Although morning isn’t always about you (kids,
pets, partners, relatives, friends, or work likely make considerable demands
on your morning time), you’ll have better control of your energy all day if
you can take a few minutes to connect to the way you’d like to feel during
the day ahead. (And promise me that you’ll at least occasionally set aside a
morning that’s completely yours)!

Change Your Brain

No matter what’s unfolding in your life today, the way you perceive and
react to it is up to you. If you find that you’ve developed morning mental
patterns that you’d like to change, begin the adjustment process now. Know
that you can undo whatever daily habits you’ve developed as long as you
make the effort. Your brain possesses an astonishing quality called
neuroplasticity that gives you the potential to rewire your default responses,
thoughts, and habits.
 Here’s one way to start that rewiring process in your brain to default to
positivity, gratitude, and joy in the morning: As you open your eyes and
regain alertness after sleep, concentrate first on a positive feeling. Maybe
you’re warm and comfortable in your sheets, the rays of sun entering your
bedroom look soft and welcoming, or you notice that you’re breathing
calmly and effortlessly. Right where you lie, without moving or fast-
forwarding into your day, there is good here. When you start by finding that
moment of good, it’s easier to transition into gratitude and possibility in
whatever lies ahead. If you find negative thoughts arising (my back hurts, I
have so much to do today, it’s Monday and it’s raining), catch them (hold
on there—gotcha), name them (okay, this is my fear talking), and then
dismiss them—go ahead and picture yourself swatting them out of the way
or rubbing them away with an eraser. Replace each tossed-out thought with
a brighter thought or truth, crowding out any dim energy that creeps in out
of habit. And as you do, really let yourself feel this gratitude and moment of
happiness. As it’s happening, if you are consciously aware that you feel
happy and grateful, the mental and physical effects become even more
profound. What you pay attention to truly shapes your reality. Let the
pleasure and possibility of the moment sink in—hold that thought, literally!
How does that happiness or contentment or safety feel in your body?
Take a moment to picture the neurons and pathways in your brain being
activated and lighting up in new and stronger patterns of happiness. In the
early days of this routine, you’re priming the process; faking it until you
make it, just as smiling has been shown to create happiness by urging your
brain to generate positive emotions. But the more you practice, the greater
the gratitude muscle that develops, and the more you become effortlessly
swept up in a new mental pattern that lights you up.
Just as your existing defaults likely took months or years to form, the
rewiring process won’t happen overnight. (Remember the negativity bias
here?) So, start reinforcing the mental patterns you want today. It’s exciting
how quickly a new routine forms—some research says 66 days while others
point to 21 days (or even less!) for a new habit to become automatic. Like
the food on your plate and the clothes that you wear (more on that ahead),
your experience and timeline of change will depend most on your
individual body; but know that it’s well within your power to make a
massive shift in your thought patterns.
 When you make your morning brain workout one of gratitude—even
(and especially) on challenging days—you also give an incredible boost to
your personal energy. Gratitude is one of the most profound keys to your
happiness, resilience, and inner light. The magic lies in your perspective. In
the morning, gratitude can be as simple as thinking or saying aloud, “Thank
you for the gift of a new day to experience here on Earth.” Putting into
place a ritual of gratitude creates a default direction for your energy in those
early morning moments as you regain your conscious thoughts. Using
gratitude, you ensure that your mind doesn’t jump immediately into stresses
or to-dos and instead gets a reminder to look around and be present for
good things.
Gratitude has been shown to increase happiness, reduce depression,
strengthen mental resilience and self-esteem, improve sleep and self-care
habits, and stimulate empathy toward others, among its many profound
benefits. And if you’re not feeling especially grateful for anything at the
moment, look around you and express gratitude for simple, seemingly
insignificant stuff: a paint color that you like on the wall, the yummy-
smelling lip balm on your bedside table, or the pet that’s waking you from
sleep because he wants to be fed. If you enjoy the act of writing, reach over
to your bedside table for a notebook and pen (yes, keep them there!) and
make a list of the things that are lighting up your gratitude pathways this
morning. Resist the urge to react, and be reactive, in this moment. If you
truly can’t sit quietly for a few minutes (say you have a child crying or a
bus to catch), take a second to let one positive thought sink in and then
return to your gratitude and intentional awakening later in your day.

Shifting Your Subconscious

Have you ever awoken and not immediately remembered where you were?
As your mind transitions from sleep to wake, there are often a few moments
where your consciousness is a bit fuzzy. Those are the transitional moments
when your brain waves are shifting, and they’re some of the best times to
access your subconscious mind to change mental patterns. What’s so special
about your subconscious? It’s estimated that your conscious mind, while
itself a powerful entity, controls only about 5 percent of your cognitive
activity. Your subconscious—the brain activity of which you don’t have
awareness—controls the other 95 percent. I find it incredibly exciting that,
with practice, you can alter and influence your subconscious, to ensure that
it serves you as an asset toward reaching and maintaining the energy that
you desire.
First thing in the morning, your brain is just emerging from sleep,
making it easier to slip into a relaxed state of alpha brain waves—the brain
state that you reach when you daydream or practice a light meditation—and
more readily affect your subconscious mind. This is one of the reasons a
mantra can be such a powerful force for change during meditation, a time
when you also enter an alpha or theta (even deeper) brain wave state. While
you’re becoming conscious yet still in a relaxed state, you’re much better
able to visualize, imagine, concentrate, and reprogram your thoughts.
This is an ideal time to incorporate an affirmation—a definitive
statement or assertion that something is true—that will help steer your
subconscious toward a positive mindset or goal. Create your own
affirmation and repeat it throughout the day, either in your mind or aloud.
With continued repetition, your subconscious mind begins to reflexively
respond as if your affirmation is true. I find simple affirmations to be the
easiest to remember and repeat often. Try starting yours with the words “I
am.” The statement “I am calm, I am strong, I am well” was one that I
repeated over and over during my healing process, often in the relaxed
moments just after waking. I also encourage you to speak your affirmations
out loud sometimes—a practice that I find to be especially helpful. When
you speak words aloud, you strongly reinforce their message by creating
memories of hearing your statements in addition to your thoughts of them.
Another fascinating tool that allows you to shift your subconscious at
any time of day is visualization. As the name implies, during visualization
you picture or visualize your desired feeling or outcome. Your subconscious
mind, dominant as it may be, can’t tell the difference between reality and
imagination, especially when you create a specific mental picture or
imagined experience and allow yourself to feel its associated emotions. In
deceiving your subconscious in this way, you can give your mind positive
images and experiences to focus on again and again. You’ll practice this
ahead. Visualization is best done in a relaxed state, and you can even use
brain-training tools, like binaural beats audio (see here), to bring your brain
into a relaxed alpha or theta state while you visualize.
These mindset tools can create major shifts in your body and your life,
especially if you’re consistent about practicing them. Incorporating them
into your morning routine is one way to ensure that you take advantage of
them daily. Above all, remember that your body hears your thoughts and
responds to them. If you haven’t yet connected your thoughts to your
reality, this may be one of your biggest takeaways from this book. Curbing
complaining and negative self-talk (and replacing them with bright energy
via thoughts, affirmations, and visualization) breaks a self-destructive habit
and can completely change your reality and the energy of your body. New,
positive mental patterns unleash untold amounts of confidence and self-
esteem that were only being withheld from you by your mind. When you
don’t believe you’re worthy of all of the beauty, health, happiness, and joy
that any given day can hold, you can keep yourself from experiencing it. If
you have fallen into the habit of complaints and negative self-talk, you can
get so much closer to feeling lit from within just by eliminating these
perpetual energy drains. Your mind is wildly powerful and, with practice,
you’ll make it one of your most supportive energy tools.

My biggest mindset energy shift came when:

I stopped jumping out of bed before I had time to say a morning
prayer, express gratitude, and get clear on my daily intention.
 MIND ENERGY IN PRACTICE: MORNING INTENTION-
SETTING
Once you begin to brighten your morning mindset, you’ll likely
feel expanded possibility in your life, as you create a brain state
that opens you to opportunity and exploration. But with all of
that possibility, where will you choose to go? And what will you
choose to do? Morning brings another opportunity to direct your
day’s journey by getting clear on your biggest dreams, goals,
and desires—the intentions you’d like to bring to fruition. An
intention-setting ritual is an opportunity to use your thoughts,
words, and mindset to focus yourself ahead of the day and
actively guide the path of your life. It’s a seed that, when
planted in your mind, becomes more likely to grow and flourish.
To create such a ritual in your morning, set aside a few
moments to focus on your desired outcome for the day.
Personally, it helps me to start with general hopes and then
become more specific, like this:
I sit or lie comfortably and breathe, ensuring that I’m taking
long, slow, relaxed breaths. When my mind is free of
distractions, I like to first express gratitude for a new day that
brings so much potential. A mindset of gratitude is an ideal
energetic state before intention-setting begins; it opens you to
possibility. Then, I express my willingness to use this day in my
life for a larger purpose, perhaps a purpose of which I haven’t
even conceived. I think and/or speak the intention that I be
guided to do the things, meet the people, and speak the words
that will keep me on the path of healing, beauty, and light, for
myself and others, across this day. If I have a specific desired
outcome, I take a few minutes to visualize it with clarity and
specificity, remembering to allow myself to experience all the
good feelings that accompany that event (joy of a success,
peace from resolution of a problem, a positive breakthrough in
a creative project, etc.).
You might choose to write down your intentions for your day
in a journal, in your phone, or in a place where you can display
them and think of them often. You might also find or create a
special place that feels conducive to intention-setting: a light-
filled corner, a comfy chair, a backyard spot where you can dig
your toes into the grass. Any place that helps the moment to
feel more significant, sacred, and filled with bright energy is
perfect. Can you also set intentions while commuting on a
crowded subway? Totally. When in doubt, keep your intentions
focused on the short term. Give your mind lots of clear
examples of how this goal could come about, a practice that
lets your mind know that your desires are possible. Continue to
ingrain this with your thoughts across your day, and return
tomorrow for another intention-filled start.

Energy Booster
To make your intention reality, to become the person you want
to be, to get to your goal or destination, start thinking of
yourself as if you’re already there. Don’t get stuck waiting to
feel 100 percent, to lose 5 more pounds, or to get the job you
 want—seize the power of now. When you do, you’ll feel a spark
of energy that helps you take a major leap toward your goal,
even as you trick your body and mind to consistently move in
the direction of that reality.

GET PHYSICAL: THE ENERGY OF MOVEMENT

To feel your energy shift in real time, take a moment right now to stand up
and move your body. Stretch toward the sky and feel expansive; sway side
to side and feel soothed; jump in place a dozen times and feel enthusiastic;
do a set of push-ups and feel dominant. There are about as many ways to
move your body as there are bodies in the world. With movement, as with
nutrition, I truly believe that the best form for you is unique to your body.
Also as with nutrition, that ideal movement may change based on any
number of variables: the season, your hormonal cycles, your age, the
weather, your mood, or your mindset. However you choose to move your
body, know that movement is vital not only for strength and fitness, but
for emotional health, freedom, confidence, and creation of the energy
state you desire. Moving your body helps circulate energy and nutrition,
rev up detox processes, strengthen the immune system, and calm anxiety
and reactivity.
When I think about morning awakening after a night of rest, I imagine a
spark going off within me, not far off from the visual of the sunrise
breaking through a dark sky. You feel that spark in your mind as you
prepare to flow through your morning routine and tackle the day’s plans.
And you feel it in your body, where it becomes the energy that springs you
into action, creating movement. Although movement is a tool to employ
throughout the day, it’s especially powerful in the morning hours, when it
supports your energy as you awaken. Make time for movement, every
single morning? Before you worry that you’ll have to get up earlier, skip
breakfast, or overhaul your current schedule to fit it in, let me clarify:
movement need not mean a 3-mile run, 30 minutes of circuit training, or
even breaking a sweat. I define movement as literally moving your body in
any way you so choose to achieve the energetic shift you desire. Exercise is
a type of movement, but it’s only one way to move. Others are bending,
twisting, and playing.
Make your movement choices intuitive, freeing, and joyful, based on
your needs. What energetic result do you wish to yield today? Seek out
types of movement that enable you to sink into and extend the feel of your
desired energetic state. If you typically rush through a spinning session so
you can then hop in the shower, shoot out the door, and make it to the office
on time, you may be doing everything that you think you should do, yet
coming up short energetically. To feel more balanced and tranquil, you may
want to shorten the intense portion of your workout but take extra time to
warm up and cool down. If simple stretches are not delivering the focus and
momentum you need in the morning, add more dynamic movements that
get your heart pumping, or go for a brisk jog that can help you release
energy or emotions you don’t want to bring into the new day.
To more fully experience an energy shift from movement, I encourage
you to move without measure. Forget the numbers. Put away the clocks and
timers. How often do you check the time while you’re working out? How
many of your fitness goals are related to time, distance, calories burned,
repetitions, or another numerical measure of success? My analytical mind
sets and achieves goals by numbers as much as anyone, but I’ve since
learned how much that approach clouds my energetic experience of
movement—an end goal I don’t want to lose sight of. For the purpose of
energy exploration, let the numbers go today. Maybe you set an alarm so
you don’t lose complete track of time and miss your next commitment. But
let go of all other measures of time and distance, and just move.
If you had to move to achieve the energy state you wanted today, how
would you do it? Would you put on your favorite song and jump, sway,
spin, reach, etc. until you felt amazing? Would you lace up your sneakers
and run as fast as you could until you’d released everything that had been
weighing you down? Would you call a friend and hike through a forest until
you reached a site that conveyed the peace you’re seeking this morning?
While you’re at it, pay attention to your movement sweet spot. Too much
exertion can run us dry, while too little can trap energy within our bodies
that negatively affects each of our four energy facets. Can you push yourself
until you feel energy flow, yet stop before overdoing it? There’s your
energetic sweet spot.

Move All Day

Movement is so powerful and so instant an energy-shifter that you should
absolutely be employing it again and again throughout your day. Sunrise
brings your first opportunity, and it’s a powerful one, promising to inform
your energy all day long. But what about mid-morning, after sitting at your
desk for a few hours? (Just as movement can create energy, sitting for hours
can sap it away). Or during an afternoon slump? How about right before
bed? For your most consistent energy, practice intermittent movement
breaks throughout the day, every 90 to 120 minutes, giving yourself 5 to 10
minutes to move each time (for more on why these breaks support your
energy, see here). This way, 10 minutes of movement quickly becomes 30,
40, 60, or more, spread evenly and consistently across your day.
Incidentally, just 10 minutes of gentle movement has been shown to
increase activity in the areas of your brain linked to memory processing and
storage; a little break to move can help you process and digest what’s going
on in your day.
Another important gift of movement throughout your day is the
opportunity to release. As the day wears on, periodic movement breaks help
stimulate energy flow and release energy that weighs you down or affects
your focus (read more about the energy of release here). Make it a goal to
release stuck energy (you may feel this in the form of tension, distraction,
stress, or other emotion) little by little throughout the day.
I find it fascinating that movement creates energy in part by challenging
and stressing the body, an unlikely catalyst for repair and strengthening that
results in an overall health and healing boost. Movement stimulates the
flow of lymph, the waste-removing fluid that is so important to detox and
whole-body health. It also increases blood flow to tissues and releases
chemicals that support immune function, healing, and good moods (think:
endorphins, dopamine, serotonin), which in turn affect the radiance of your
skin.
Of course, more is not always more—too much, too vigorous exercise
day after day can become a stressor for your body’s hormonal balance,
especially in combination with a high-stress life. If this sounds like you,
incorporate more forms of movement that lower the stress hormone cortisol
and leave you feeling restored rather than depleted. Think: walking, yoga,
and—if you’re looking for something unexplored that’s deeply connected to
energy—consider Qigong. This five-thousand-year-old healing practice (its
name translates to “the exercise of life energy”) resets posture, breath, and
mindset in support of health, joy, and appreciation of beauty in the present
moment. It’s accessible to all skill levels and can be done in a small space
(e.g., a hotel room while traveling or your office at work).
Regardless of the movement you choose, it helps to be confident of its
value for your four energy facets. One interesting study found that, among
two groups who performed the same activities, there were significantly
greater health gains (including markers like weight loss, reduced blood
pressure, and improved BMI) in the group that was told all about the health
benefits of their activities before performing them. So, get your mind
involved. You might even pepper your next workout with fitness
affirmations, such as “I am getting stronger with every repetition,” or “I am
firing up my mitochondria with each step,” or “I’m moving toward bright
energy with every breath.” Combine your mindset energy with movement
energy to help yourself shine even brighter.

My biggest movement energy shift came when: I based my

daily movement choices on the way they made me feel, rather
than numerical goals.

MOVEMENT ENERGY IN PRACTICE: SUN SALUTATION

A morning sun salutation (the name given to a series of yoga
poses practiced in a continuous sequence) is a lovely way to
awaken your body and activate a feeling of grounding, calming,
and opening through flowing movement. It’s modifiable for all
skill and strength levels. If you want to take the opportunity to
move in the morning but you’re short on time, this practice is
particularly ideal for you. Its pose sequence stretches and
gently activates muscles, increases circulation and lymph flow,
allows for deep, cleansing breaths, and connects your mind to
the power of the sun all within a few minutes. It feels like a
physical manifestation of my morning gratitude practice, as I let
my movements express my appreciation for the sun, which
fuels another day of light, energy, and life on Earth.
Ready to begin? You can vary this basic sun salutation to
suit your body and your favorite yoga poses. It’s yet another
way you can switch up your movement as needed. I like to
stand near a window where I can see the sky or feel a breeze
of outside air to connect to nature during this practice.
Stand with your feet flat on the ground, shoulder width apart,
and feel your soles firmly rooted to the ground.
Place your hands together at your chest, touching the area
of your heart.
Inhaling slowly and deeply, stretch your arms toward the
sky. Really stretch, as far as it feels good to you, experiencing
your lungs expanding and opening up space in your abdomen.
When you’re ready to exhale, fold forward at the waist and
let your torso hang down, stretching toward your feet and
exhaling completely. The back stretch here is my favorite!
Raise your arms and inhale again as you move down onto
one bended knee.
As you exhale, fold forward, plant your hands on the ground
and push back into downward dog pose, then push forward
until you are flat on the ground with your stomach touching the
floor in a low plank.
Push your arms and chest up into cobra pose as you inhale
and stretch your core and chest.
Push back into downward dog pose as you exhale.
Walk your arms back until you’re standing in a forward bend,
then begin the sequence again by standing upright and
stretching your arms to the sky as you inhale.
Fold down to touch your toes as you exhale deeply.
Raise your arms and inhale again as you move down onto
one bended knee (this time, choose the opposite knee to
bend).
Fold forward into downward dog pose as you exhale, then
push forward until you are flat on the ground with your stomach
touching the floor.
Push your arms and chest up into cobra pose as you inhale
and stretch your core and chest.
Push back into downward dog pose as you exhale.
Walk your arms back until you’re standing in a forward bend.
 Inhale once more as you return upright, stretching your arms
to the sky and finishing with your hands together at your chest,
breathing normally.
You can practice this sequence several times in succession,
at a pace you prefer, making it slow and methodical or fast and
brisk. I find that I can move through it several times almost
without thinking, which gives me the time to continue to awaken
gently. If you’re not able to achieve these poses because of an
injury or health issue, create your own sequence that centers
on stretching and breathing in a way that feels good to you.
And if you’d like to move onto something more dynamic, follow
with a few minutes of cardio or strength training (classic push-
ups build more vigorous energy when you’re short on time!).
Practice this sequence outdoors, standing barefoot on grass,
dirt, or sand, for an extra challenge that lets you connect to the
earth and the energy of the sun and air at sunrise.

Energy Booster
The body and brain are complex, but building bright energy
within them doesn’t have to be. Next time you’re moving
outdoors, focus your mind and find bright energy around you
using my “So Good” exercise. This ultra-simple practice is ideal
on a walk or a run, or anytime your mind tends to wander to
worries or stress. As you move, look around you (or within you,
for that matter!) and find one thing that’s “so good”—go ahead
and use your own words if you like. Think, “That breeze
blowing on my face is so good.” Or “Those vibrant pink tulips
are so good.” Now feel the energy of your chosen focus; does
the breeze soothe you, or are those tulips so vivid that you
can’t help but smile? As you focus on and really soak in that
feeling, direct it to a place in your body—choose a place that
needs to heal, if you have one, otherwise direct it to your heart
—and feel it there. After you’ve taken in that feeling for a
 moment or two, find your next “so good” item and continue the
process. This is one of my favorite ways to redirect my mind
from worries or rumination, and it helps me appreciate the
beautiful little things I’d otherwise overlook!

WELL BEGUN: THE ENERGY OF PREPARATION

Morning is the time to put on your energy armor. You’ve already done so in
your mindset and in your physical movements; now let’s match those to
your appearance. This could mean in color, meaningful objects, or
accessories, your personal power uniform (you know, that one outfit that
makes you feel unstoppable), or whatever articles speak to you in that
moment. No single one is better than another, so pick what triggers a feeling
of bright energy when you see it or put it on.
Preparing yourself for the day might be a steady, well-rehearsed routine,
or a moment of serendipity and self-reflection that comes to you in each
new day. While the decision of what to wear and how to prepare yourself
may not feel so important at seven a.m., its consequence is clear every time
you pass a mirror, catch your reflection in a pane of glass, or stand before
another human. And that’s not even counting all of the times you snap a
selfie, if that’s your thing. In every one of these instances, your appearance
triggers an energy shift, consciously and subconsciously keeping you on
track with the intentional decisions you make in this morning moment. Your
appearance itself becomes an energetic possession that you carry with you
until you change it. So, what energy, what persona, what characteristics will
you turn on this morning as you prepare yourself?
I love the anecdote of Marilyn Monroe walking along Fifth Avenue in
New York City, unnoticed among the crowds. To the amazement of her
companion, she offered to “turn on” her movie-star persona, visibly
changed her posture and step, and within minutes was thronged by fans.
Think of the morning hours as the time for you to turn on your light, for
yourself and for others, as you greet the day. The way you prepare yourself
not only affects the energy that others perceive, it affects your own energy
for the entire day. What are you preparing for today? Prepare for the good
outcome, the stroke of luck, the serendipity, the blessing. When you prepare
for it, you’ll find it—and be ready to receive.
If I could give just one piece of advice for the energy of preparation, it
would be: dress for the way you want to feel. You woke up with puffy eyes
and a headache? Dress like you’ve never been in better health and you feel
like a queen. Want to ace an exam? Skip the sweats and pull together a
polished look. Nervous about a formal event? Choose the softest, most
comforting fabrics in colors that make you feel confident and at ease. Don’t
make preparation an afterthought, because your morning choices will
literally stay with you for hours—if not for the entire day. The world is a
visual place, and the way you prepare yourself makes a statement
before you speak—exactly like your energy. Remember that you’re
dressing for yourself and for your desire to shift your personal energy and
experience for this entire day. If you’re still on your journey (aren’t we all?)
to look a certain way, find your healthiest weight, feel more confident about
your features, or get the job or promotion you want, prepare yourself as
though you’ve already reached that goal. Prepare yourself in celebration of
the absolute beauty that you possess here and now.
What about grooming? If preparation includes makeup and personal care
products for you, as it does for most of us, I urge you to consider the long-
term energetic effect of the products you apply to your body. Too many
beauty formulas still compromise energy and health with ingredients that
are harmful (and in particular disruptive of hormonal health) and
unrecognizable to your body. Since you absorb the majority of the
ingredients you apply to your skin, dosing yourself with these ingredients
day after day places unneeded stress on your body—a certain influence on
your energy as well.
The relieving news is that swapping potentially toxic beauty formulas
for healthier products quickly changes the landscape of your body. Study
shows that within days after you stop exposure, levels of questionable
ingredients like parabens, phthalates, chemical sunscreens, and antibacterial
triclosan drop as these ingredients are removed from your body. No matter
what your age or your profession, you can shift your own energy by
choosing products with ingredients that support rather than diminish your
health and energy. While you’re scrutinizing your products, take a hard look
at your current personal care routine and reflect on which of its aspects are
truly helping you to feel your best, and which could be hiding your
authentic self. Get rid of any outdated beliefs about the way you need to
appear, for yourself or anyone else; these are instant ways to dim your
energy. Let your beauty and energy shine through in a way that feels right to
you, regardless of what anyone else chooses. Sometimes the energy and
ideals of others unconsciously become our own over time; consider whether
or not you need to shake those off and reconnect to yourself, which brings
its own visible shift in your energy.
A note about our relationship with our physical body: there is deep
beauty and health in feeling confidence, contentment, and love for what you
see in the mirror; and for continually working to look your best, if you’re
motivated by self-love, pleasure, and wellness. I call the desire to look and
live as your best self “healthy vanity,” because of its benefits for mind and
body. If you’re working on your appearance to earn the admiration or
approval of others, however, eventually you are almost certain to fall short.
When it comes to your own unique beauty, let this book inspire you to light
yourself up in ways that are first and foremost perceptible to you alone. I
promise, there will still be shifts, both physical and energetic, that make
others take notice. The impact you make with your energy is so much more
profound and lasting than appearance alone.
 Prepare for the Energy You Want
Fail to plan, plan to fail, right? Energetic preparation also means planning
for the day ahead. A preparation energy tip I love: pack a little something
that will give you an instant energy shift later on in your day. It could be a
Sesame Glow Bar (see here) to recharge you midmorning, a cooling
aromatherapy face mist that you can use to spritz your skin after your
commute, or the book you can’t wait to pick up on your lunch break. If you
have a long day ahead of you, it might even be a change of clothing or
shoes to make sure your appearance matches the energy you want in
whatever activities pop up. You’ll never catch me without at least one little
item that can influence my energy—or the energy of my son—when I’m out
and about; a de-stressing essential oil roll-on and packets of my favorite
magnesium drink are staples.

My biggest preparation energy shift came when: I started

dressing and grooming for the way I wanted to feel, even on the
days that my health was the poorest.
 PREPARATION ENERGY IN PRACTICE: DRESSING IN
COLOR
Get calming vibes from your baby blue skirt? Or feel fired up
whenever you wear red? It’s not just rumor or your imagination
—colors have their own energy and even their own vibration.
While there’s no single way to correctly interpret colors, you
can use your wardrobe to experiment with the energy-shifting
role that colors play in your life. Our perception of an object’s
color depends on how it reflects and absorbs light. Light is
necessary to see the millions of colors (perhaps 7 to 10 million)
that our eyes can distinguish. Each color has its own vibration,
from violet (the color with the highest vibration and shortest
wavelength, giving it a reputation for “high vibes” and an
association with the crown chakra) in reverse rainbow order
(remember your ROYGBIV?) down to red, which has the lowest
vibration and longest wavelength, making it a more grounding
hue that is associated with the root chakra.
The following are some of the popular interpretations of
color meaning and energy, including their corresponding
chakras where they apply (flip back to here for more on
chakras). This, of course, depends on the shade of each
particular color; fuchsia pink conveys much more intensity than
soft rose, for example. How many of these interpretations align
with your own?

RED: passion, strength, intensity, power, love//root chakra

ORANGE: stimulation, spiritedness//sacral chakra
YELLOW: optimism, joy, mental clarity//solar plexus chakra
GREEN: healing, balance, fertility, harmony//heart chakra
BLUE: calm, wisdom, serenity//throat chakra
PURPLE/VIOLET: royalty, creativity//crown chakra
 PINK: femininity, compassion, youth, romance
WHITE: purity, goodness
BROWN: earthiness, groundedness, stability
BLACK: mystery, formality, elegance, power, intelligence
GRAY: formality, neutrality, detachment

Think about your own relationship with the color in your

wardrobe. Which colors feature most prominently in your
closet? Consider your shoes and accessories as well as
clothing.

Which colors make you happiest?

Which colors help you feel the energetic state you choose for
yourself today?
Which colors look best on your unique skin, hair, and eye
coloring?
Which colors are missing entirely?

Using your answers to these questions, choose to wear

more of the colors that support the energy of your happiness,
or the other specific energetic state you want to bring in to your
life.

Energy Booster
Take a selfie each day this week, before you leave the house.
What feelings do you get when you look back at this series of
photographs at the end of the week? What do these pictures
and the way you prepare yourself, convey about your personal
energy?
 LAUREL’S SUNRISE

NAME: Laurel Shaffer

WHAT TO KNOW ABOUT ME:

I am a skincare product formulator who connects people to nature through
beauty rituals.

THE SUNRISE HOURS OF MY DAY ARE USUALLY:

Slow and thoughtful.

MY ESSENTIALS FOR THE BEST SUNRISE ENERGY:

Kundalini and meditation, whole plant products, and cuddling with my dogs.

FAVORITE WAY TO FUEL MY BODY DURING SUNRISE

HOURS:
I do my best to make time for 15 minutes of kundalini yoga warmups, followed
by 15 minutes of meditation. This practice of greeting my body, mind, and spirit
in the early morning keeps me focused and calm throughout the busy day
ahead.

SUNRISE ENERGY INFLUENCERS AFFECT MY PERSONAL

ENERGY MOST IN THE AREA OF:
Preparation. Both my own skincare products and my favorite line of flower
essences play a large role in my mornings. I use flower essences before and
after morning meditation. My morning skincare ritual is never the same; I reach
for the products that contain whatever plants call to me. This process of
intuitively selecting products and then mindfully experiencing them can be like
another meditation in itself. I’m always grateful that these plants not only
bolster the health of my skin, but also offer energetic support to me at the start
 of each day.

More Ways to Feel the Energy of Sunrise

Get up and watch the sun rise at least once a year to remember its
transformative power.
Awaken in the dark and practice your preferred morning exercise by
candlelight as the sky shifts to light.
Create your perfect morning beverage, ideally one that combines
hydration, antioxidants, and detox support. Try the Green Beauty
Broth recipe here for one of my personal favorites.
Get up with a sunrise wakeup lamp in the darker months so that
your body can experience the gentle light shift of a sunrise at your
preferred wakeup time. You can also use it to create a natural
sundown at bedtime!

RECIPES TO NOURISH YOUR SUNRISE

ENERGY
Morning is the time to refuel after hours of rest, and it’s an ideal
opportunity to choose foods that transfer their energetic capacity to your
body when you eat them. Your breakfast choices, like your morning
thoughts and rituals, set the tone for your energy and your physical
performance over the rest of the day. What should you look for in your
morning meal? The best sunrise energy foods deliver rehydration and
sustaining fuel that support blood sugar stability; stimulate the senses to
further the awakening process in your body; and offer a store of antioxidant
phytochemicals that your body can draw from all day, in support of looking
and feeling your best. I remind my readers and clients to choose meals with
the essential trio of healthy fats, clean protein, and abundant fresh produce
to support optimal skin health, hormone balance, their healthiest weight,
and to ensure that they feel full and satisfied rather than hungry and snacky.
Ahead are some of my favorite recipes that provide these sunrise essentials.
Prepare them and savor them across the morning hours to fuel each fresh
start.

Ideal foods for sunrise energy:

healthy fats like nut butter, avocado, and coconut; clean protein,
like pastured eggs, hempseeds, or collagen; nutrient-dense
greens and herbs; water-rich fruit.
 Sunday Morning Ginger-Apple Fritters with Raw
Honey Glaze

MAKES 20 FRITTERS

I love Sunday morning energy—calm, slow, indulgent. Take some

extra time to peel apples, grate aromatic ginger, and savor the
process of making these addictive (yet protein-packed) bites.

Coconut oil, for pan

1 cup/110 g blanched almond flour
1 cup/140 g gluten-free flour blend (I like Bob’s Red Mill 1-to-1)
¼ cup/30 g arrowroot starch
2 teaspoons baking powder
½ teaspoon baking soda
Scant ½ teaspoon unrefined salt
¾ cup/200 ml unsweetened nondairy milk
1 teaspoon apple cider vinegar
2 tablespoons/30 ml pure maple syrup
1 (½-inch/13mm) piece fresh ginger, scrubbed and grated with a
Microplane grater or zester
1½ cups/200 g peeled and diced organic apple (about 1½
apples)
GLAZE

¾ cup/90 g raw cashews

1 tablespoon raw honey
5 tablespoons/80 ml water
⅛ teaspoon almond extract

Preheat the oven to 375°F/190°C. Grease a mini muffin pan with the
coconut oil.
In a large bowl, combine the flours, arrowroot, baking powder,
baking soda, and salt. In a smaller bowl, whisk together the milk,
vinegar, and maple syrup. Pour the wet ingredients into the dry, and
fold in the ginger and apple. Fill each prepared muffin well until
slightly mounded with batter. Bake for 20 minutes, or until golden.
Repeat with remaining batter.
While the fritters bake, combine the glaze ingredients in a high-
powered blender and process until smooth, scraping down the sides
if needed. Remove the fritters from the oven, let cool slightly, and
serve drizzled with the raw honey glaze.
 Vacation Vibes Avocado Smoothie Bowl

SERVES 1

Island-inspired breakfast ingredients brighten my energy, even on a

cloudy day. This smoothie bowl will sustain you for hours, thanks to
its combination of healthy fats, collagen protein, and nutrient-dense
veggies.

½ ripe avocado, pitted and peeled

Juice of 1 lime
½ cup/65 g frozen cauliflower
¾ cup/120 g fresh or frozen pineapple chunks
¾ cup/200 ml unsweetened nondairy milk (coconut tastes best
here)
1 tablespoon unsweetened shredded coconut, plus more for
topping
1 serving collagen powder (I like Vital Proteins Marine Collagen
Peptides)
½ teaspoon maca powder
Bee pollen, fresh fruit, and/or raw nuts and seeds for topping
(optional)

In a high-powered blender, combine the avocado, lime juice,

cauliflower, pineapple, and milk until smooth. Add the coconut,
collagen, and maca and blend to incorporate. Transfer to a bowl and
top with additional shredded coconut, bee pollen, fruit, nuts, and
seeds, if desired. Serve immediately.
 Grounding Sunrise Omelet

SERVES 1

This recipe makes a perfect power breakfast to build physical energy

for the day—and it easily scales to serve a crowd. I love its vivid
sunrise colors—from bright yellow pastured yolks to vibrant carrots—
that help awaken my senses in the early morning hours.

2 teaspoons unsalted grass-fed organic butter or ghee

Heaping ¼ cup/50 g shredded organic carrot
2 large mushrooms (I like shiitake), stems removed, chopped
2 large pastured eggs, beaten
Unrefined salt
Ground black pepper
Small handful of roughly chopped carrot tops and other
assorted greens

In a nonstick skillet, melt the butter over medium heat and sauté the
shredded carrot and mushrooms until the mushrooms reduce
slightly, about 3 minutes. Pour the beaten eggs over the vegetables,
season with salt and pepper, and cook over low heat until the omelet
reaches your desired doneness. Fold the omelet, remove it from the
pan, and serve alongside fresh greens.
 Green Beauty Broth

MAKES 6 SERVINGS

I adore this recipe for its resourcefulness: the energizing, nutrient-

dense base of this broth is essentially made from the scraps of the
soup vegetables that you might otherwise toss. It was inspired by a
beloved spring soup recipe by vegetarian cooking expert Deborah
Madison, and has become a staple breakfast (often paired with a
hard-boiled, pastured egg for extra protein) in both warm and cool
weather.

BROTH BASE

0.5 ounce/15 g dried shiitake mushrooms (about 6)

1 organic celery rib, roughly chopped
Tough ends from 1 bunch asparagus
Dark greens from 2 leeks, roughly chopped
3 garlic cloves
1 bay leaf
½ teaspoon unrefined salt
10 cups/2.4 L water

BROTH

2 tablespoons/30 g grass-fed organic butter or ghee

2 leeks, white and light green parts, chopped
4 garlic cloves, minced
1 bunch asparagus, roughly chopped
2 organic celery ribs, roughly chopped
½ cup packed/30 g fresh parsley leaves and stems, roughly
chopped
shiitake mushrooms reserved from broth base, roughly
chopped
¾ teaspoon unrefined salt
7 cups broth base
2 large packed handfuls organic arugula

Prepare the broth base: In a medium pot, combine all the broth base
ingredients, bring to a boil, lower the heat, and then simmer for 20
minutes. At the 20-minute point, remove the pot from the heat.
Remove shiitake mushrooms with a slotted spoon, chop roughly, and
set aside. Strain out and discard the other vegetables and bay leaf.
Prepare the broth: In a large pot or Dutch oven, melt the butter
over medium heat. Cook the leeks for about 3 minutes, or until they
begin to soften. Add the garlic, asparagus, celery, parsley, and
chopped mushrooms and cook for 3 minutes more. Add the salt and
7 cups/1.7 L of the broth base, bring to a boil, and simmer until the
celery and asparagus soften, about 5 minutes. Remove from the
heat and add the arugula. Purée the soup in batches in a high-
powered blender. Serve warm or reheat individual servings for a
nourishing breakfast.
 Sesame Glow Bars

MAKES 8 TO 10 BARS

Processed and packaged snacks are so convenient, but they rarely

leave me with the energy or the fullness that I desire. In their place, I
make easily portable snacks, such as these bars that are perfect to
grab and go in the morning or any other time of day.

1 cup packed/180 g pitted dates

1½ cups/150 g gluten-free rolled oats
¾ cup/80 g blanched almond flour
½ cup/50 g unsweetened coconut flakes
2 tablespoons/20 g sesame seeds
2 tablespoons/20 g shelled pistachios, roughly chopped
1 tablespoon/10 g cacao nibs
Scant ¼ teaspoon unrefined salt
½ cup/120 g sesame tahini
⅓ cup/80 g coconut oil, at room temperature
1 teaspoon pure vanilla extract

Preheat the oven to 350°F/180°C. If the dates are not soft and sticky,
soak them in hot water for 5 minutes, then drain well.
In a large bowl, mix together the oats, almond flour, coconut
flakes, sesame seeds, pistachios, cacao nibs, and salt. In a high-
powered blender or food processor, combine half of the dates with
the tahini, coconut oil, and vanilla and blend until the mixture begins
to form a paste. Add the rest of the dates, a little at a time, blending
until smooth. (The paste may separate a little; this is fine.) Add the
date paste to the dry ingredients and use a spoon or clean hands to
incorporate until the mixture comes together. Press firmly into an 8-
inch/20 cm square baking pan. Bake for 20 minutes or until golden
brown. Remove from the oven, let cool in the pan, and then cut into
bars.
 Spring Garden Galette

SERVES 4

This savory breakfast is perfect for the freshest vegetables you have
on hand. In this version, peppery radishes are cooked until tender
and sweet. And don’t worry about a cracked or broken crust; you can
always patch it up, plus your handmade dish is certain to be filled
with love.

1 cup/130 g buckwheat flour

1 cup/110 g blanched almond flour
1 teaspoon dried thyme
¼ teaspoon unrefined salt
4 tablespoons/60 g plus 1 teaspoon unsalted grass-fed organic
butter, divided
5 tablespoons/80 ml water
1 medium-size leek, white and tender green part sliced
2 cups/240 g thinly sliced zucchini
⅔ cup/70 g thinly sliced radishes
Unrefined salt
Freshly ground black pepper
1 tablespoon capers
Organic goat cheese or feta (optional)

Preheat the oven to 350°F/180°C.

In a bowl, stir together the buckwheat flour, almond flour, thyme,
and salt. Melt the 4 tablespoons/60 g of butter and add to the flour
mixture, stirring to incorporate. Add the water, 1 tablespoon at a
time, until the dough sticks together. Form the dough into a ball and
roll out to a rough circle of ¼-inch/6 mm thickness in between 2
sheets of parchment paper. Remove the top sheet of parchment,
slide the bottom sheet of parchment and crust onto a baking sheet,
and set aside.
In a skillet, melt the remaining teaspoon of butter over medium
heat and cook the sliced leeks for 1 minute. Add the zucchini and
radishes, season with salt and pepper, and cook for about 4 minutes
more, or until the vegetables begin to soften. Stir in the capers, then
transfer the vegetable mixture to the center of the rolled-out dough,
piling it high enough to leaving about a 2-inch/5 cm margin of empty
dough around the outside. Use your hands to gently fold the bare
dough edges, one side at a time, to slightly cover the filling, patching
as needed if any breaks occur. Bake for 20 minutes.
Serve warm, topped with a sprinkle of goat cheese or feta, if
desired.
 chapter three

Daylight
The sun is high and the world is abuzz.

Daylight is action time, and so much of your personal energy comes from
what you busy yourself with during these midday hours. Building on
intensifying sunrise energy, the daylight portion of the day is typically fast-
paced, active, dominant, and productive—reflecting the most yang qualities
of the 24-hour cycle. Even nature’s yang characteristics—bright, sunny, hot
—are most likely to surround you during this bustling part of the day.
For your own energetic balance, remember to create moments of calm.
When I’m working in my home office, I hear the delicate notes of bells
chime through my backyard precisely at noon. The bells, wafting through
the air from a church about a mile away, play songs I remember singing as a
child. Their soothing effect on my energy is instantaneous. I pause, breathe
a little deeper, hum along. This is a perfect cue for me to be present and
appreciate the moment where the sun is at its highest point, recharging
myself as needed. Try to use the position of the sun or another cue as an
energetic reflection point in your own day. The peak of the noon sun is a
natural reminder that we’re at the most active point in our day, buzzing with
energetic potential.
Daylight likely presents the day’s biggest opportunity to share your gifts,
express your authentic self, and leave the world brighter in your wake.
Look around your daylight routine and appreciate the ripple effect of your
personal energy on your world. If you could keep an inventory of the people
you interact with via touch, words, eye contact, or your expansive personal
energy field, that number would be staggering. But even if you interact with
only one person a day, your energy is influential. You are a living energetic
miracle—a catalyst for so much power and change every day, beginning
with the people closest to you. There’s no doubt that the light you’re
igniting as you work through each chapter of this book has far-reaching
effects. We all have unique ways of sharing our talents and our personal
energy, so the only wrong path for this part of your day is one that limits
your ability to express your authentic self. The bright energy you created in
your morning routine should extend, and amplify, during this part of your
day. If something is blocking that, take notice. A valuable daylight energy
skill you’ll build in this chapter is setting boundaries to protect and preserve
your personal energy, while making space for creative flow, uplifting
relationships, and continued connection to the wisdom of your body.

DAYLIGHT ENERGY THEMES

creating building developing flowing experiencing communicating connecting
manifesting interacting

REFLECT ON YOUR DAYLIGHT ENERGY

What are my breaths and stress levels like during the day?
Can I get “in the flow” during my daylight hours?
What are my daily surroundings like?
How long do I sit during the day?
How do I interact with colleagues or clients?
Do I have time to take breaks, and, if so, what do I do with that time?
Do I have a window, or another way to connect my senses to nature?
 Nature’s Energy: Earth and Plants
Amid the busyness of your day, nature’s daytime energy elements of earth
and plants are the chill pills you’ve been seeking. If you felt happier,
calmer, and more refreshed the last time you hung around in a green space,
you weren’t imagining things; both the Earth and its plants are deeply
grounding to our bodies and soothing to our often overstimulated minds.
When something possesses grounding qualities, it conveys feelings of calm,
stability, and strength—not unlike the ground itself. The term grounding (or
earthing) also refers to the practice of connecting your body, often the bare
soles of your feet, to the Earth to receive a spectrum of impressive energetic
benefits.
You probably already know that colorful, fresh, antioxidant-rich foods
slow aging free-radical damage in your body. But did you know that
grounding has the potential to produce a similar effect, due to the Earth’s
limitless natural supply of electrons that also neutralize free-radicals? When
your skin is electrically connected to (grounded by) the electron-rich Earth,
study shows you can experience reduced stress and normalized cortisol; an
activated parasympathetic nervous system; better circulation (ideally
leading to a subsequent boost in skin glow) and wound healing; a 30
percent reduction in pain, stiffness, and soreness; improved sleep; reduced
PMS—and lower inflammation and free-radical damage overall. All this,
from a low-tech practice that’s accessible to all.
To ground your body, kick off your shoes and place your bare feet on
dirt, sand, or rocks. Now keep them there (so far, study suggests that 30
minutes is an effective session length), sitting, standing, or even exercising
as you wish. Adding water enhances the effect of the electrical connection,
so a dewy lawn, wet sand, the ocean floor, or the bottom of a lake or stream
are excellent spots to ground your body. Grounding has become one of my
go-to ways to balance the frenetic, overstimulated energy I often feel after
working on my laptop or phone for an extended period of time (while
writing this book, for instance). Sitting or walking with the soles of my feet
in grass, dirt, or sand produces a noticeably quieting effect on my nervous
system.
If you’re a gardener, try grounding yourself with your bare hands in the
dirt as you work. Beyond the electron connection, gardening in soil exposes
you to beneficial soil-based microbes that strengthen and diversify your
microbiome, which helps you stay well and potentially even boosts your
mood overall. Surrounded by soil and plants in my garden, I feel such a
complete shift toward calm, focused energy. If you enjoy the effects of
grounding but you can’t be outdoors (say, it’s winter where you are), you
can purchase modern grounding tools, such as earthing mats, sheets, bands,
and shoe inserts, to receive similar energetic effects wherever you are.
If you have access to a forested area of land, you have another free and
buzzed-about energetic tool that’s increasingly being used as a prescription
for healing. Forest bathing, a common practice in Japan and South Korea,
involves spending time in a forest setting to quiet and calm the mind and
body. Whether you sit, stand, or hike, exposure to the forest environment
has a surprising list of energetic benefits. While you’re chilling among the
trees, you’re inhaling phytoncides (essential oils from forest plants, of
which there are tens of thousands) that help stimulate serotonin production
in the body while increasing natural killer cells, which are key markers of
immune function. You’re also exposed to a host of microbes that support
the health of your own microbiome. I was impressed with the finding of one
large-scale study that forest bathing produces a 56 percent increase in
natural killer cells on the second consecutive forest bathing session,
resulting in a 23 percent increase in immune function that lasted for a
month even after returning to an urban setting. Other observed benefits
include lower cortisol, blood pressure, and heart rate, as well as a 55
percent increase in parasympathetic (relaxing) nervous system function.
Since the body heals best in a relaxed state, simple practices like forest
bathing, grounding, and gardening can contribute to big leaps in your
physical and energetic health when they become a regular part of your day.
Another study found that subjects recovered more quickly from a stressful
situation as tree cover in their immediate surroundings increased. The
message: seek out some green space (a park, a walking trail, even a picnic
bench under a tree) near your workplace or daytime location for daily
connection to nature.

Top Daylight Energy Drains

Working through the day without breaks to reset your energy
Lacking a balance between solitude and socialization
Repetitive work that doesn’t interest or challenge you
Skipping lunch and/or regular hydration
Forgetting to stand up and move around regularly
Improper breathing and posture
Sustained levels of high stress
Lack of opportunities to connect to nature

DAYLIGHT ENERGY INFLUENCERS

Just as the words you speak to another person set off a series of thoughts,
reactions, and plans that ripple outward to many others, the energy of others
spreads to you, leaving you more vulnerable to outside energy influences
during this interactive part of the day. The work you do, people you
collaborate with, the environment you spend the day in, and even the other
bodies you pass on the street all have the potential to influence your energy.
In this section, we’ll continue to build your energy awareness to help you
avoid being weighed down by dim energy influences across the day. One of
my most relied-upon techniques for balancing the barrage of outside energy
during the day is to take more frequent moments to turn inward—often
through meditation or breath. Ahead, we’ll look at the power behind three
governing aspects of our daylight energy: work/creativity,
relationships/connection, and the energy of our breath, the autonomic
function that can become a conscious tool to support energetic well-being.

IN THE FLOW: THE ENERGY OF WORK AND

CREATIVITY
So, what do you do all day? You might have a formal, structured job; you
might be in school learning and pursuing the career of your dreams; you
might have an occupation that requires you to be on call around the clock
(hello, parenthood); or some other unique combination of these. To discuss
the ways that we’re universally affected by the energy of these diverse
activities, I’ll call them all “work.” The work that occupies you all day is a
massive energy influencer for four key reasons:
1 ) Work often takes up the majority of your waking time (affecting
your energy throughout that time and beyond).
2 ) It has the tendency to shape a vital part of your identity.

3 ) It’s one big area of your life where you may be able to cultivate
positive flow (more on that ahead).

4 ) Your work often connects you to people or places (not always by

choice) that become additional energy influencers in your life.

For most of us, what we do all day is also the means to so many of the
other experiences and things we desire from our lives. When it comes to the
energy of life, work looms large.
In addition to helping others, work has been my primary path toward
two very different experiences: creativity and accomplishment. While both
ignite my light, they produce two distinct end results. The creative process
is my go-to route to reach a blissful mental state of focused attention called
flow. Flow is an incredible promotor of learning, satisfaction, joy, and
further creativity—and I want to teach you to use it daily! In moments of
flow you can think of your inner light shining as brightly as a lighthouse
beacon. And activating this kind of creativity doesn’t just feel good in the
moment; even brief moments of creative activity have been shown to
produce lasting positive emotions, such as excitement and enthusiasm, in
addition to feelings of greater purpose and social connection. And the more
you express yourself creatively, the more you build your energy.
My type A personality also gets an energetic boost from checking boxes
and seeing a task to its successful completion. Achievement is a big part of
the energy boost I get from my work—yet it’s not that way for everyone.
For a little more insight on the way your work affects your energy, make a
list of the energetic boosts that you derive from your workday experience.
They could include connections, accomplishments, creative outlets, travel
and social opportunities, or financial freedom. Get clear on what it is that
lights you up in the workspace, and then decide how you can develop more
of those aspects of work in your day. It’s so essential to recognize that work
can actually work for you, energetically, if you let it.

Find Your Flow

Before I became a beauty writer, I worked in fashion editorial at a few
different magazines. Even as an entry-level intern or assistant, I remember
waking up each morning absolutely giddy with excitement to go to work in
the fashion closet for the day. The hours (they were long, nonstop, and I
was on my feet in heels virtually all day) absolutely flew by. My inner light
was blazing because I had found work that tapped both creative and
analytical parts of my brain, and also because I was surrounded with so
much bright energy, from a group of powerful women who were passionate,
creative, and supportive. I felt that energy again when I started my career as
an author. Typing page after page in my home office has a vastly different
feel from the chaotic floor of a fashion magazine, but the energetic effect is
similar for me, with energy being influenced by the environment I’ve
created in my workspace, and the flow state that my brain enters when I’m
writing and creating.
Whatever you find yourself doing during the daylight hours, look for
opportunities to get in the flow. Flow, or flow state, is the blissed-out, lost-
track-of-time feeling that you get when you lose yourself fully in an
activity. It’s akin to finding your brain’s sweet spot in whatever you do.
Why does flow feel so amazing? For one, it’s a state of balance between
sympathetic and parasympathetic nervous system activity. Your senses are
heightened, yet your body is relaxed. Picture an ideal yin and yang
harmony. During flow, your brain is flooded with a mix of performance and
pleasure-enhancing neurotransmitters such as dopamine, norepinephrine,
and serotonin that combine relaxation with the ability to focus intently.
Occasionally during a flow state, you’ll also experience fleeting moments
that cause a spiritual feeling—a “wow” effect that is nothing short of
blissful.
The entry point to flow has been described as the state in between
anxiety (when you’re in over your head) and boredom (when a task is way
too easy); it’s the ideal middle ground. Benefits include a massive boost in
creativity (estimated to be 500 percent to 700 percent!), the ability to put
aside fears that may otherwise interrupt your action, faster learning, and
improved memory. In general, flow is one big “aah” for your brain, which
is otherwise engaged in constant, rapid-fire tasks. Flow has become more
and more elusive for many of us, given that we are constantly multitasking
or plagued by distraction; our collective ability to concentrate has
plummeted. But flow state can counter that. Flow is the energy-shifting
Zen moment our busy brains need, one that can actually contribute to a
more meaningful existence.
Which type of work is the best for flow state? Flow can be highly
personal, so take note of which activities most often allow you to tune out
the world and get completely lost in your work. A few signs that you’ve
been in flow: time seems to speed up or slow down, and you realize that
you’ve had complete concentration (no in-your-head ruminating) on your
task. Happily, we don’t need a classically creative pursuit, like painting or
writing, to get us to a flow state. You can enter flow while changing the oil
in a car, folding clothes, or organizing your cabinets. To get started, try a
few of these activities that commonly encourage flow:

Drawing or design work

Dancing
Assembling a puzzle
Sewing or needlepoint
Viewing art
Playing an instrument
Reading
Cooking
Journaling

If you know the feeling of counting the minutes until the end of the
workday or school day—when it feels like each loop of the second hand is
impossibly slow—then you’ll appreciate what flow state has to offer. You
know how it feels to lose track of time in the midst of an activity, only to
realize that an hour or more has passed while you were immersed in a state
of focus? The difference between the sluggish ticking of the second hand
and the swift, easy passage of an hour can be related to the activity you’re
doing at the time, as well as flow state.
To make it more likely that you’ll enter a flow state in your workday,
and stay there as long as you can, try these tips:

Seek out an activity that grabs your attention and match its level of
challenge with your level of skill. As your skills increase with
practice, challenge yourself more.
Minimize distractions as much as possible. If you’re working on a
computer, turn off e-mail and other notifications. Silence your phone
or turn it to airplane mode.
Put an IN THE FLOW, DO NOT DISTURB sign on your office door.
If you tend to get up and move around or get distracted a lot, set a
timer for a longer period of time that you want to stay focused.
 If you like music while you work, choose something pleasurable but
not distracting.
Set a reasonable goal and try to exceed it.
Use aromatherapy, like mint or citrus, which simulates mental focus
(see box here).
Give yourself space. Blocking out time on your calendar for open-
ended creative experimentation can help you enter a flow state as
you brainstorm and create.
Relaxed breathing may be a foundation of the flow state; deepen your
breathing and read more about breath’s influence on energy ahead.

FOCUS ON SCENT
Diffuse these natural scents in your office for optimal energy
and focus:
MINT: supports attention
CITRUS: awakens the senses
CINNAMON: soothes while increasing alertness
ROSEMARY: helps reduce exhaustion and fatigue
SANDALWOOD: encourages mental clarity

Even if you become an expert at focused concentration or flow state,

you’ll likely find that you begin to lose steam at moments during your day.
Take this as a signal to break and replenish your energy, which often needs
resetting based on the ultradian rhythm of your own body. Ultradian
rhythms are cycles of high and low energy and focus that usually happen in
the body every 90 to 120 minutes. Instead of fighting through a low point in
your ultradian cycle (and reaching for coffee or sugar to get you through),
take a break that allows you to move around, detach completely from what
you were working on, and rest your mind. Try a breathing exercise, a
guided meditation, a walk, a chat with a friend. Walks are among my
favorite breaks because they answer the body’s need for movement and
support the mental relaxation that lets new thoughts arise. I’ve come up
with my best coaching ideas and some of my favorite book passages while
walking. Bring your phone or a journal along so you can record your ideas.

Have you heard the saying that happiness breeds success?

Cultivating satisfaction, joy, and bright energy around your work
is so often the first step toward achieving major workplace
goals. Energy matters in the workplace—and every place.

Workplace Energy Drains

Like all of the other energy influencers in this book, your work and creative
outlets can be energy-enhancing friends, or energy-draining foes. Their
roles can change at any time, so it’s your own ability to navigate energetic
highs and lows that becomes essential. In contrast to the energy-building,
beacon-of-light-shining flow state is energy depletion. And unfortunately,
that’s a feeling that so many of us associate with work. After a day’s work,
it’s totally natural to feel spent; to reach a limit where you cannot output
anything additional, especially if your job involves physical work. But you
don’t need to have a physical job to exhaust your body.
Working at a computer in particular can bring on a fog of exhaustion
that’s a result of long periods of mental processing, electromagnetic fields
given off by your computer, and eye fatigue. If you sit at a computer for
much of your day, set boundaries that allow you to replenish your energy
often. Drink plenty of pure water, move around and refocus your eyes away
from a screen regularly, and take periodic breaks to quiet your mind and
lower your levels of the stress hormone cortisol.
If you’re consistently feeling wholly depleted or exhausted during or
after work, some aspect of your work or work environment is draining you
unnecessarily. A few scenarios that can be particularly draining for your
energy: a difficult co-worker; a task that feels monotonous, stressful, or
unstimulating; and a workspace or conditions that are uncomfortable. Any
of these sound familiar? With some effort it’s likely that you can shift the
energy balance. First, set clear energy boundaries in the workplace. Don’t
think of boundaries as walls that distance you from connection, view them
as the tools that help you be healthier, happier, and better understand your
needs and the needs of others. When you feel the onset of an energy drain,
practice those three R’s from Chapter 1: Remove yourself, Release the dim
energy, and Reset with one of your instant shifts.
If you have the ability, take steps to change or correct perpetual drains at
work (think: bring some music into your workspace, hold more walking
meetings to get your body moving, or delegate a task that is dragging down
your energy). While you’re at it, build brighter energy into your workplace
surroundings. Create a visual inspiration board, incorporate elements of
nature into your space, or collect objects that cue you to replenish your
energy throughout the workday. Aligning the value of your work output
with the importance of the energetic health of your body will only help you
perform better and feel more satisfaction in your daylight hours. If you need
more of a break from your work, give yourself time to take a mental health
day, to not produce anything, to just be, and you’ll make space for new
ideas. Although the daylight hours are known for being productive, time off
helps replenish your energy for tomorrow.

TECH STRESS
While it’s still a subject of heated debate, there’s evidence to
suggest that exposure to the electromagnetic fields given off by
computers and smartphones (as well as tons of other
appliances and devices around the home and workplace)
causes constant, low-grade stress on the body. Although you
may or may not be sensitive enough to feel that stress day to
day, it can lead to chronically elevated biomarkers, such as
inflammation, blood sugar, adrenaline, and cortisol, that deplete
your energetic reserves and factor into other more complicated
 health issues. If your body struggles with outside exposure to
electromagnetic fields, you can take steps to reduce your
exposure and protect your energy, especially in your own home.
The first one: put your phone on airplane mode and shut down
your wireless router at night to turn off Wi-Fi!

My biggest workplace energy shift came when:

I started focusing on a single task for an extended period of
time, allowing me to concentrate and enter a flow state more
often.

Finding Your Purpose at Work

What if the work you do all day is not the work that lights you up? I don’t
know a single person who hasn’t grappled with this question at one time or
another. If life’s work and the creativity journey were all sunshine and
heart-eye emojis, we definitely wouldn’t be talking about them here. I think
the answer to this universal question is unique to each of us. There will be
times when you have bright energy flowing through every other area of
your life, and feeling out of your element during your workday won’t be
enough to upset your energetic balance. But maybe all at once you’re faced
with an injury that limits your movement, a stressful relationship, and
construction going on in your home. Your energy sources shift. The effects
of dim energy at work become harder to shoulder when bright energy is not
readily flowing from other areas. Feeling dim energy at work is especially
challenging because so many of us spend such a substantial portion of our
lives in a working role, and when that role aligns with our identity or higher
purpose, it helps us feel lit from within.
Try to view your work situation with fresh eyes and possibility—
perhaps your current work is short term; a stepping stone on a path that’s
leading you somewhere brighter. Perhaps it enables you to do or be what
you truly love during the other times of your day, especially if you have
another creative outlet that brings you joy. And perhaps you derive
satisfaction from your work, without needing to feel passionate purpose. In
any of those situations, I firmly believe you can still maintain enough
positivity around your work to let it be an energetic plus in your life. And if
or when you decide it’s time for a change, let your energy be a guide to
your next role. Trust that it’s never off limits for you to follow energy in a
new direction, learn a new skill, reinvent yourself, and find the working role
that better fits your higher purpose.

WORK/CREATIVE ENERGY IN PRACTICE: MINDFUL

SINGLE-TASKING
The workday, and the world, move quickly and constantly. One
deadline begets another; even weekends come with to-do lists.
And given ever-updating social media and news feeds, your
brain and body bounce around from thought to task to action
during every waking hour. One recent study found that people
spend 47 percent of their waking hours thinking about
something other than what they’re currently doing, and that
constant mind wandering breeds unhappiness. To counter this
frenetic pace, lower your reactivity, and raise the calm, creative
energy of your body (while still allowing you to get stuff done);
there’s no antidote like single-tasking. This is a great example
of doing less to achieve more. Pouring your attention into a
single focused task turns your brain from a messy jumble to a
clear, organized, productive machine. You’ll be surprised how
efficient your single-tasking brain becomes.
Single-tasking sounds easy, but you might be surprised at
its challenges. Remember the last time you tried to clear your
mind and meditate? Thoughts and distractions probably came
flying at you from all directions. Expect something similar when
you single-task. Do your best to shut out distractions to prevent
interruption, which significantly increases the amount of time it
takes to complete a task (it’s likely the number one drain on
your productivity). And before you take on your next task, give
yourself a moment of rest. Truly resting before starting another
activity can make you more focused and productive.

10 Activities to Single-Task
Choose just one at a time and focus on being present and
enjoying the process, with no distractions:

1 ) Cook a meal.

2 ) Fold laundry.
3 ) Shower, paying attention to each action as you complete it.
4 ) Keep only one tab open on your Internet browser.
5 ) Walk with no earbuds, just enjoying the activity and your
surroundings.
6 ) Sit down and write someone a letter from start to finish.
7 ) Read a book.

8 ) Sip a cup of tea or a glass of wine and really savor its

 flavors.
9 ) Play a board game.
10 ) Have a conversation with a friend.

Energy Booster
The color green enhances visual creativity, and the creative
boost your brain gets from green actually takes effect in only a
few seconds. Keep a green plant or another green object at
your desk for inspiration. Better yet, get outside and into green
space when you need a creative wakeup; nature not only
boosts and refreshes brain function, time in nature has been
shown to help break through creative blocks.

COME TOGETHER: THE ENERGY OF RELATIONSHIPS

AND CONNECTION
When you reflect on the energy influencers that color happiness, health, and
your overall life experience, you begin to realize that you, yourself, are an
energy influencer in the lives of so many people. You—as you are right
here, right now—are an energy conduit. You convey energy not only in
words and actions but in your presence, facial expressions, posture,
gestures, and touch. Remember your vibrational energy field, the one that
extends several feet from your body? That field is constantly interacting and
exchanging energy with those around you (this includes animals, as well as
people). And through your energetic exchanges, you’re influencing
someone else’s existence—health, mood, joy, even beauty—as they’re
influencing yours. If we zoom out and look at the world at large, it’s clear
that every energy exchange serves as an opportunity to light up
someone else and create or continue an energetic ripple effect that
holds the potential to grow to a massive scale. This likely makes the
energy of your relationships and connections your single biggest
opportunity to create change every day. You have the personal power to
ignite your light and then spread it to everything in this life. And you don’t
have to be a shaman, a meditation expert, or yogi to access this power.
I love Maya Angelou’s observation that “People will forget what you
said, people will forget what you did, but people will never forget how you
made them feel.” That feeling is energy. So, how do you make others feel?
What energetic effect do you leave in your wake? Personal energy is a
choice, one that you reaffirm hundreds of times over the course of a single
day. You don’t need a podium or red carpet to make a profoundly positive
shift; start in your workspace, among your friends, in the next interaction
you have. In doing so, as you’ll read ahead, you’ll create a ripple of energy
that impacts others in addition to building beauty, joy, and fulfillment that
returns to your own life.
The millions of energetic exchanges made every day don’t have a
hierarchy of value. The only way to make an energetic exchange more
significant is to pass it on, allowing it to proliferate. If we were all to meet
that simple goal of spreading brighter energy among our daily essentials,
the resulting energetic shift would be staggering. So, why not start today?
Spreading bright energy doesn’t have to be as involved as gifting a bouquet
of flowers or treating a friend to lunch; you spread light simply by
embodying it yourself (another reason that your mindset alone holds so
much power and influence). Scientific study has shown that happiness, for
example, spreads readily through social networks, families, and friends in
close proximity. In fact, your happiness alone makes it 34 percent more
likely that your next-door neighbor will be happy. Imagine the brightening
effect that has on the happiness of your street, your community, and the
world!
Personal energy spreads in much the same way; it’s contagious and it
causes a vibrational shift in those around you. Remember, the vibrations of
objects in close proximity often sync up. They literally begin to vibrate
together. Any action that you take to make someone else’s day brighter
becomes the ultimate energy boost, shifting your own energy in turn. Today,
seek out more opportunities to purposefully bring light to others, and feel an
even greater shift take place within you as a result. Such an act is not about
people-pleasing, it’s about creating a better experience for everyone, since
its light flows to both sides. The next time you feel overwhelmed and
powerless to fix a negative social or political situation, start a ripple effect
by being the light. Immerse yourself in the potential of your relationships
rather than the feeling of overwhelm.

CHANGE THE ENERGY OF A ROOM

The next time you need to stand in front of a group for a
speech, lecture, performance, or even just to ask a question,
think about the opportunity that you have to shift the energy of
the entire room with your own. The fastest way to put a whole
room at ease and in a more positive headspace is with a visual:
your facial expression. Thanks to the brain’s mirroring effect,
which helps us empathize, we tend to reflect and experience
the same emotions displayed in the facial expressions of
others. The downside is that in a negative interaction we can
walk away with unwanted energy that becomes our own. But a
relaxed smile spreads the energy of ease and actually makes
you calmer, as a signal to your brain that releases happiness
neurotransmitters. Its effect can completely change the
experience of your message, and help your audience walk
away feeling brighter!
 Energy Attracts
Creating positive change in our world is reason enough for most of us to
strive to light ourselves up. But there is another appealing reason that
consciously choosing to embody bright energy is worth your effort: energy
is a major attractive force. Bright energetic qualities, such as kindness,
thoughtfulness, compassion, humbleness, patience, courage, and love, are
not only uplifting—they’re magnetic. Here’s another place where our
cultural pursuit of peak beauty overlaps with this conversation about
energy: bright energy is a beauty secret for the ages. I’ve questioned and
explored this for over a decade as a beauty editor—what is it that makes
someone magnetic, attractive, and desirable, independent of physical
appearance? It’s energy. Yes, I’m saying that the most beautiful thing about
you may be more of a feeling than a visible feature.
Beauty, magnetism, and attraction involve far more than the physical
traits that so many of us relentlessly pursue. Beauty is inherently physical
and energetic. You may be able to judge physical beauty in a social media
post or magazine ad, but in person you’ll find a much broader assessment of
beauty—perhaps one that repels or attracts you, depending on energy. So,
what energy is the most attractive to you? I find energy that’s fresh, vibrant,
and youthful (in spirit, though not predicated on age) lights up a room and
leaves a lasting impression.

I JUST DON’T FEEL POSITIVE

At times, our energy is just not what we want it to be. We feel
stuck, sad, sick, frustrated, or just plain bored with the status
quo. If that’s you today, feel that energy and let it move you
toward a change. And when you’re ready, release that feeling to
make room for what’s new and next in your life. During years of
chronic illness, I often found myself needing to express my dim
energy (usually in the form of worries or fears) out loud, but
after doing so I was almost instantly able to release it. When
speaking my fears didn’t seem helpful to myself or others, I
learned to express them in prayer, which enabled me to release
 them as well. For more ways to release, see here.
If dim energetic states become a pattern in your life, it helps
to periodically step back and reflect honestly on the energy that
you’re putting out into the world. Have a candid talk with a close
friend or two about the energy you convey and how it makes
them feel. If it’s not the energy that you desire at this moment in
your life, you’re reading the right book. As you pass through
your day, look for the root source or sources of dim energy,
whether internal or external, that affect you. Although you won’t
be able to change every circumstance, you can shift your
mindset and your relationship with that source.

Surround Yourself with the Energy You Want

As humans, we’re built to connect. But we forget, or simply aren’t
conscious, that human connection is more than a by-product of living on a
planet with 7 billion other people—it’s a biological need that affects our
lives in the deepest ways. The mere presence of another person has
incredible, yet invisible, influence over you, affecting your immune system,
your mood, your brain, your cells, and even your genes. When touch,
dialogue, or other experiences are exchanged along with energy, the
influence grows. Positive social relationships also turn on our
parasympathetic nervous system, making them a seriously undervalued tool
for aging well, hormone balance, healing, longevity, and stress relief. Thus
far, social experiments suggest that gathering with friends just twice a week
has notable health benefits, including faster recovery from illness, a
stronger immune system, lower anxiety, and even increased generosity.
Strong family and friend relationships reduce your risk of dying from
illness by 50 percent—largely from reductions in stress, inflammation, and
fear that would otherwise suppress the immune system.
Of course, when you’re in the midst of a struggle, you don’t like where
you are in life, or you’re not feeling your best, it’s easy to retreat from
social connections. The answer is often to seek out supportive relationships
that surround you with the energy you want to possess. Connecting with
others who practice or possess what you’re looking to achieve can help you
get there. In short, you start to mirror who you spend time with. Scientific
study has found that simply watching or reading about someone striving
toward a goal makes you more likely to adopt that goal yourself. There’s
also growing evidence that your energetic power is amplified many times
when you sync up your intentions with others. Consider how you can
increase your own energetic potential to create positive change by aligning
yourself with people who are like-minded. Just the same, keeping the
company of people who spread dim energy threatens your own light along
with the beauty, health, resilience, and joy in the life you’re consciously
building. In many cases, the effect of someone else’s behavior on your own
might be incredibly subtle—something you aren’t even conscious of until
you shift away.

QUESTIONS TO ASK WHILE ASSESSING ANOTHER PERSON’S

ENERGETIC ROLE IN YOUR LIFE:
How do I feel after spending time with this person?
Do I trust this person fully?
Does this person support my energetic heath in the present moment?
Do I have chemistry with, or feel a strong connection to, this person?
Is our relationship balanced in terms of energy exchange?

BEWARE THE ENERGY VAMPIRE

A so-called energy vampire is a human energy drain who
continually sucks the bright energy out of others, leaving a state
of negativity or dim energy. They might be well intentioned and
generally good—and they may even be a close friend or family
member—but they don’t help you toward your goal of growing
the light in your life. And they deliver negativity that can become
detrimental to your physical health and beauty. You don’t need
 to (and many times you can’t) remove this person from your life,
but you can set boundaries on how much they affect your
energy.

Fielding Negativity
One of the truths of our experience as humans is that we can never fully
understand the life experience of another person. We don’t know what it
feels like to inhabit their physical body, to receive all of the varied energy
influencers that they encounter in their days. Although you can’t completely
understand or control the energy that others possess, you always have the
choice whether or not to change your energy. Next time you receive
negativity from another person, rather than reacting right away, pause.
Breathe. Reserve judgment. Remember that this person is human, just like
you. Consider where this person’s words or actions might be coming from
(a place of defensiveness, anger, fear—even a ripple of dim energy from
someone else?). Aim not to take this negativity personally, and remember
that it’s not your responsibility to change anyone. If needed, respond in a
way that allows your own bright energy to shine through. Know that often,
listening alone may be the best way to help someone else release dim
energy.
Above all, don’t perpetuate that dim energetic state. To take care of
yourself in that situation, you might even imagine yourself surrounded by
protective energy, with your own bright light keeping you from the dark.
Being a voice of compassion and kindness for yourself allows you to be that
for others, too. Practice the three R’s here, and if this negativity dump
happens repeatedly, speak up about the way you feel.

My biggest relationship energy shift came when:

I gave myself permission to steer clear of people whose dim
energy continually drains my own while healing.
RELATIONSHIPS AND CONNECTION ENERGY IN
 PRACTICE: REIKI
Did you know that simply placing a hand over your heart, or
anywhere that feels soothing to you, while you take a few deep
breaths, releases oxytocin and naturally occurring opiates that
lower your own cortisol levels? You can produce the same
effect in others as you share your healing energy.
The Japanese healing practice of Reiki (meaning “healing
energy”) is one of the best demonstrations of the energy that
can pass from person to person. Reiki is based on the
transference of energy, and it involves hands-on touch or near
touch to improve the energy of mind, body, and spirit. Benefits
of Reiki found in scientific study include reduction in pain,
fatigue, and anxiety; increase in heart rate variability (a
measure of stress recovery); and a boost in positive emotions.
Recipients of Reiki report deep relaxation and a profound sense
of healing. Most recently, scientific study has shown that Reiki
significantly surpasses a placebo in its ability to activate the
parasympathetic nervous system, supporting mind-body
healing.
If you seek out a professional Reiki session, a trained Reiki
practitioner will place his or her hands (hands are known to be
particularly strong energetic connection points) on or slightly
above you to transfer energy that supports your body’s own
well-being and healing processes. If you’re healing from a
broken arm, you may find that your practitioner focuses his or
her hands on the site of your injury. Or you may receive
broader, head-to-toe Reiki for a boost in total well-being. I
encourage you to try professional Reiki (there are over 4 million
practitioners in the world—perhaps even someone you already
know), especially if you feel the need for more positive personal
connections in your life.
But even before you experience Reiki, you can experiment
with energy transference that supports healing and well-being
right now, wherever you are. Try this alone, or with a friend.
Start with a relaxed breath and a mindset that supports healing,
well-being, and calm. To feel the power and energy in your
hands, rub them together for a minute. Hold your hands a few
inches apart, palms facing each other, and feel any energy that
passes between them. Place your hands on an area of your
body, or your friend’s body, that needs healing. If you’re just
experimenting with energy without a healing purpose, try the
heart, the upper chest (sternum area), or the sides of the head
as focus points. As you hold your hands there, breathe deeply
and slowly. Visualize warm golden light passing through your
body, down your arms, into your hands, and into his or her
body, and repeat an affirmation that focuses your mind on bright
energy, like “May you feel peace, comfort, and abundant
health.” If you’re trying this on yourself, imagine that the energy
is flowing into you through the crown of your head, flowing to
your hands, and then into the spot where your hands are
resting. After a few minutes (aim for 15 for more pronounced
benefits), end your session. Incredibly, research suggests that
the transfer of electromagnetic waves that occurs through this
simple laying on of hands technique positively benefits immune
cells.
Many feel strongly that you can use this same technique to
exchange energy without being face-to-face. Recall that
quantum theory says that connections can exist even if two
objects are separated by immense distance. You are connected
to others, to the earth, to nature, to all of the wonders and
mysteries of the universe, giving you massive power to create
change, even among people you aren’t physically close to. If
you indeed have connections to everything and everyone, why
not experiment with spreading healing and love to someone far
away from you who needs it today? Rather than using your
hands directly, visualize that healing light transmitting from your
body, across the miles to the person in need. While transmitting
healing energy may sound improbable, distance-healing has
already been shown to be effective in randomized controlled
trials in humans, animals, plants, bacteria, yeast, and even
DNA.
 Energy Booster
Although social media often makes us feel hyperconnected, it
also displaces opportunities for the face-to-face interactions that
are so integral to our well-being. When social media
connections overtake in-person ones, we run the risk of
increasing our loneliness—an emotional and energetic state
that has real, negative physical effects on the body. I’ve found
so many upsides to social media, but they don’t replace the
energy I receive from time spent with friends or family. It’s
through those in-person connections that we exchange energy,
sync our vibrations, and spread energetic change. As you
explore the power of relationships and connection, remember
your energetic needs and seek out the valuable personal
connections that fulfill you most.

NITIKA’S DAYLIGHT

NAME: Nitika Chopra

WHAT TO KNOW ABOUT ME:

I create content that teaches people how to love themselves, with a focus on the
chronic illness community. I love to sing in the Resistance Revival Chorus, and I have
psoriasis and psoriatic arthritis.

THE DAYLIGHT HOURS OF MY DAY ARE USUALLY:

Energized.

MY ESSENTIALS FOR THE BEST DAYLIGHT ENERGY:

Surrounding myself with people who are as passionate about their lives as I am; plus
a solid 7 hours of sleep, a great oat milk latte, and jewelry that shows my sparkle.
FAVORITE WAY TO FUEL MY BODY DURING DAYLIGHT
HOURS:
I eat an autoimmune Paleo diet that keeps me in optimal health; I love munching on
macadamia nuts and seaweed snacks during the day.

DAYLIGHT ENERGY INFLUENCERS AFFECT MY

PERSONAL ENERGY MOST IN THE AREA OF:
Relationships. I feel like my connection to a higher power is the thing that anchors me
and fuels me most. And I find the reflection of God, a higher power, and all that is
good and possible in the world is most apparent to me when I’m connecting with like-
minded people. Healthy relationships are my nonnegotiable; they are my life source
energy.
 YOUR ANCHOR FOR CALM: THE ENERGY OF BREATH
If your brain is the composer, and your heart the metronome, then your
breath is surely the conductor of your body’s energetic orchestra. You take
an average of 23,000 breaths every day. Each has its own modest effect on
your body, but collectively those thousands of breaths have the potential to
completely transform your personal energy. Not only do they keep you
alive, but those breaths help you respond to thoughts, situations, and
surroundings. Changing your breathing pattern is one of the fastest
ways to shift your consciousness. With simple, purposeful alterations in
your breath, you send direct messages to your body: messages of calm and
safety, excitement and fear, focus and alertness. Your breath informs your
physical body much like your thoughts. But most of us could stand a little
education and even retraining around those 23,000 daily breaths. In this
section, you’ll learn key ways to shift your breath to influence the state of
your body in minutes. Practice them, incorporate them daily, and you’ll
discover that you hold energetic influence over your body even in highly
emotional situations.
Energetically, your breath is life itself. The way you breathe affects your
ability to perform mentally and physically, to cleanse waste, and to circulate
energy and nutrients. Oxygen is essential for the production of ATP, the
molecule that powers our cells. Ideally, we’d all breathe freely, letting
breath be intuitive and easy. But so many of us get stuck in a stress-induced
state of tight, shallow breathing—one that becomes a sustained negative
influence on energy—especially during this part of the day. It’s a cyclical
problem; a trigger shifts your breath into a depleting pattern that makes you
even more vulnerable to dim energetic thoughts and influences. Stopping
the cycle requires you to shift your breath pattern back to a state of
energetic calm.
Let’s grow your breath consciousness by checking on your breathing
right now. Sit up straight or lie down and place one hand on your chest, one
hand on your abdomen, and breathe in deeply. You should feel your
abdomen, the lower part of your torso, move and expand, as well as some
subtle movement in your rib cage. If your upper chest is rising or you feel
yourself straining to take enough air into your chest, you’re sending your
body an energetic message of tension and stress. Chest breathing tells your
body that it needs to stay alert against threats, and contributes to pain and
tension in your neck as it activates upper body muscles. Diaphragmatic
breathing, through your lower belly beneath your navel, is a signal of ease
and safety that enhances your ability to learn and concentrate. Continue
paying attention to your breath for several breath cycles and see whether
you can shift to, or maintain, a lower belly breath. Check in with your
breath throughout the day and pay attention to triggers that take your breath
out of its relaxed pattern. One study showed that simply typing on a
keyboard caused participants to chest breathe, increase their rate of
breathing, and brace their upper body.

Breathe Calm
The simple act of placing a hand on your abdomen reminds you to breathe
from your diaphragm rather than your chest; that may be all you need to
reset your breathing in times of stress. But if you have difficulty finding
calm, changing the pattern of your breath can help transfer you from fight-
or-flight mode into a relaxed, parasympathetic state where recovery and
peak energy flow happens. Begin the shift by pausing for one second after
you exhale, and then gradually extend the length of each subsequent exhale
as long as you feel comfortable. You can do this by counting your breaths in
and out (say, 4 counts in and 5 counts out), or by adding a little extra puff of
exhale in the pause before you inhale again. As you do so, increase your
awareness of your surroundings. Reassure your body that you are safe, right
where you are.
When your exhale is longer than your inhale, you stimulate the vagus
nerve, the body’s longest nerve with multiple branches that travel from your
brain down your neck, torso, and through your intestines, linking directly to
your heart along the way. Vagus nerve stimulation releases acetylcholine to
contract muscles and subsequently calm your nervous system and heart rate.
To apply your visualization skills here, picture your vagus nerve wandering
down through your abdomen, releasing acetylcholine that is calming you
with every exhale. Over time, stimulating the vagus nerve lowers the stress
hormone cortisol and reduces inflammation (thereby slowing signs of
aging), improves digestion, and even encourages neuroplasticity, allowing
you to more readily change your brain patterns.

OTHER WAYS TO ACTIVATE THE VAGUS NERVE

The health of your vagus nerve is not only a key marker of your
own energetic health, it actually influences the health and vagal
tone of other people you come into contact with. The good
news is, you can stimulate your vagus nerve and interrupt your
own stress response with more than just long exhales. Add
these diverse vagus nerve-activating techniques to your routine
for a reduction in inflammation, better digestion, and greater
stress resilience, among other benefits. Practice them daily to
help yourself default to calm, bright energy over time:

Yoga
Meditation
Humming
Singing
Laughter
Prayer
Exercise
Massage
Fasting Gum-chewing
Acupuncture
Cold Showers
 Breathe Naturally
Next time you want to take in a deeper breath, start by exhaling fully.
Increasing your oxygen intake and taking deeper breaths—a goal for so
many of us—starts with longer, more complete exhales rather than bigger
breaths in. Your breath should naturally have an exhale that’s slightly longer
than your inhale. If you find yourself straining to take bigger breaths in, you
could actually be hyperventilating—a breathing pattern that can be
incredibly subtle (you may never suspect that you’re doing it) and
widespread. When we hyperventilate, even slightly, we produce less carbon
dioxide, which is essential to a body in homeostasis. Too little carbon
dioxide leads to overactivation of the nervous system, muscle tension, and
constriction of blood flow to tissues that can result in headaches, poor
concentration, even cold hands and feet, impeding energy flow. If you
periodically need to take a big inhale to “catch up” on your breath, this is
one sign of slight hyperventilation. Focus on a longer exhale instead, and
feel your body relax.
A popular breath pattern that exaggerates the pattern of a shorter inhale
and longer exhale to calm the body quickly is the 4-7-8 breath. Remember
these numbers and you’ll always be able to practice this breath in times of
stress or discomfort. Begin by exhaling all of your air. Inhale slowly
through your nose for 4 counts, hold that breath in for 7 counts (helping to
deeply oxygenate your body), then slowly release your breath through your
nose or mouth for 8 counts. Pause and repeat this cycle 3 or 4 times to
produce a discernable shift in your energy and fight-or-flight response. This
is a perfect breath pattern to practice if you notice daytime stress building in
the form of tense muscles, mental distraction, and shallow breaths. It’s a
breath I use to dispel nervous tension before public speaking or teaching,
and I also frequently lead my audiences in this breath because it’s such an
empowering tool for lowering stress and positively impacting energy,
hormone balance, and overall radiance.
It’s also beneficial to your energy to get comfortable nose-breathing, and
to make sure your nose is your default channel of breath. Taking in air
through your nose rather than your mouth when you’re at rest (or even
during exercise, as some athletes train to do) is calming to the body and
helps maintain balance in your autonomic nervous system. This type of
breath oxygenates your cells much more fully and completely than a chest
breath. That extra oxygen, and subsequent increase in carbon dioxide,
supports an incredible cascade of processes that allow you to function at
and feel your best.
Nose-breathing has also been linked to increased activity in the
parasympathetic nervous system that helps your body digest, repair, and
increase detoxifying lymph flow, whereas mouth-breathing has been linked
to increased fight-or-flight response, which slows lymph and raises the
stress hormone cortisol. Next time you notice yourself mouth-breathing,
take a moment to assess your body and see whether you can figure out why.
Are you panicky? Is your stress level too high? Is your nose simply stuffed?
Switch back to nose-breathing, take a moment to relax your body, and feel
your energy shift.

My biggest breathing energy shift came when:

I started taking breaks to sit outside and slow my breathing several times a day.
 BREATH ENERGY IN PRACTICE: NADI SHODHANA
Heightening both relaxation and alertness, nadi shodhana, or
alternate nostril breath, is the antidote to the demanding
combination of a stressful work environment and a workload
requiring mental focus that so many of us juggle each day. This
breath exercise helps you chill out and snap your brain into
concentration mode all at once! Workday benefits of nadi
shodhana include a boost in attention and fine motor
coordination, coupled with a drop in blood pressure. To practice
it, you’ll breathe in through one nostril and out through the
other, always closing off the opposite nostril that’s not taking in
or releasing air. Many people use the thumb to gently close off
one nostril and the ring finger of the same hand to close off the
other nostril during the practice. You can use those fingers, or
any that feel comfortable to you.
Start by making sure your nose is clear (skip this practice on
days when you have a stuffy nose). Exhale fully, and close off
your right nostril with your right thumb.
Breathe in through your left nostril, holding in your breath
while you remove your thumb and close off the left nostril with
your right ring finger.
Now that your right nostril is open, exhale slowly through it,
then inhale slowly through it.
Remove your ring ringer from the left nostril, close off your
right nostril with your thumb, and breathe out through your left
nostril.
Remember that each time you inhale is a cue for you to
switch fingers and nostrils, exhaling your breath out of the
opposite side.
With repetition and practice, this breath pattern becomes
rhythmic, almost hypnotic in its ability to focus your attention.
Aim for 3 minutes of nadi shodhana, and work your way up to
10. You should feel balanced, grounded, and less reactive
when you finish. And the benefits extend beyond your energetic
state to support of hormone balance and mental output, as this
breath is thought to balance the two hemispheres of your brain.

Energy Booster
If you sit at a desk most of the day, it’s easy to develop poor
posture: shoulders that slump, a neck jutting forward, a tight
upper back. Poor posture worsens breathing (reducing lung
capacity by as much as 30 percent), and poor breathing habits
actually worsen posture as well. The good news is that
mindfully changing one will help improve the other. Whenever
you check in with your breath, take a moment to sit up,
straighten your back, and pull your shoulders down and back.
Keep your belly relaxed while you breathe in (this helps you
take a full breath from your diaphragm). Feel your body strong
and relaxed.

SLEEPY, OR TENSE?
If you find yourself yawning or sighing throughout the day, this
may be your body’s way of dissipating accumulated muscle
tension. Let yourself sigh, or exhale slowly as you produce a
humming sound, for an instant dose of peaceful energy (read
more about the energy of humming here). You’ll soon realize
that chanting “om” is an energetic tool you can use outside of
yoga class as well.

More Ways to Feel the Energy of Daylight

Connect with someone and see where it leads! Have lunch or tea with
a coworker or friend, new or old.
Bring work outside. Which activities can you do while staying
 grounded with the Earth?
Pause all of your activity for a moment and be completely present
and still. Appreciate your energetic contribution to this day so you
can maximize it.
Note the position of the sun. Is it rising, sinking, or at its pinnacle?
Note how that influences your energy in the moment.
Create a connection with a stranger by practicing a random act of
kindness. How does it shift your own energy?

RECIPES TO NOURISH YOUR DAYLIGHT

ENERGY
Daylight’s ideal food sustains a busy, creative period in your schedule with
nutrient-dense ingredients, on-the-go fuel, and extra brain support. The act
of nourishment often provides opportunities for self-care or connection with
others, an important midday energy influencer. You might use your daylight
mealtime as an opportunity to fortify yourself with personal energetic
connections as well as food. I often seek out daylight nourishment that
inspires my own creative expression by exciting my senses with color,
flavor, texture, and scent. I also add adaptogens, herbs, and other natural
ingredients that help balance the stress response and enable the body to be
more resilient during the daylight hours, while protecting overall health and
beauty, supporting mental focus, or aiding the healing process. Here you’ll
find some of my favorite recipes that support daylight energy, from midday
meals to productivity-fueling afternoon snacks to keep tucked into your bag
or your desk.

Ideal food for daylight energy:

slow-burning fuel that will power your body through a long
stretch of activity, like beans and lentils, raw nuts and seeds,
protein-rich chickpeas, or wild salmon; mildly stimulating teas or
chocolates that encourage energy and focus; ample liquids for
hydration
 Gingersnap Cashews

MAKES 2 CUPS CASHEWS

Sweet, spicy, and salty, with the buttery flavor of roasted cashews—
this addictive and anti-inflammatory snack will jumpstart your
daylight hours. I grab a handful as I’m running out the door or keep a
bowl at my desk for workday fuel.

2 teaspoons coconut oil, melted

3 tablespoons pure maple syrup
2 teaspoons ground turmeric
2 ¼ teaspoons ground ginger
⅛ teaspoon unrefined salt
2 cups/300 g raw cashews

Preheat the oven to 350°F/180°C. Line a baking sheet with

parchment paper. In a bowl, stir together the coconut oil, maple
syrup, turmeric, ginger, and salt. Add the nuts and toss to coat.
Transfer the nuts to the prepared pan and spread them out evenly.
Roast for 12–15 minutes, watching closely to prevent burning, and
stirring halfway. Remove from the oven and immediately transfer the
nuts off the pan (I like to lift the entire sheet of parchment up and
slide it onto a countertop) to cool. Tip: Store in a glass container to
prevent staining.
 Coconut-Raspberry Love Bites

MAKES 17 (1-INCH) BALLS

I aim to spread the energy of love in the food that I make. And these
sweet, hand-rolled snacks carry a little love in every bite. I like them
as a special treat during the workday, as well as a fun surprise for
my son’s lunchbox—so he gets a reminder of my love even at
school.

1 cup packed/65 g unsweetened shredded coconut flakes

⅓ cup/40 g organic rolled oats
¼ cup/60 g pitted dates
1 tablespoon coconut oil
½ teaspoon pure vanilla extract
⅛ teaspoon unrefined salt
2 tablespoons/18 g raw almonds
1 tablespoon unsweetened nondairy milk
1 cup/24 g freeze-dried raspberries

In a food processor, combine the coconut, oats, dates, coconut oil,

vanilla, and salt and process on high speed for 1-2 minutes, or until a
uniform crumbly mixture forms. Add the almonds and milk and pulse
until the almonds have broken up. Add the raspberries and pulse
again until just incorporated. Roll into 1-inch/2.5 cm balls. Chill and
serve. Store in the refrigerator for up to 1 week.
 Fueled & Focused Salad with Superfood Sunflower
Dressing

SERVES 4

The chickpea polenta in this recipe might just become your favorite
new protein staple for workday lunches. Atop this salad, its flavors
echo bites of nutty, earthy falafel with creamy dressing and fresh
veggies. Spicy watercress is one of my favorite greens for its
incredible DNA-repairing benefits, and I love how eating it brightens
my energy!

1 cup/150 g chickpea flour

¾ teaspoon unrefined salt
½ teaspoon garlic powder, divided
¼ teaspoon ground cumin
3 cups/750 ml water, plus about 4 teaspoons for dressing
¼ cup/5 g fresh parsley and cilantro leaves, finely minced
¼ cup/80 g sunflower seed butter
¼ cup/62 ml lemon juice
2 tablespoons/20 ml coconut aminos
2 teaspoons whole-grain mustard
1 teaspoon reishi mushroom powder*
4 large handfuls of fresh watercress (about 4 ounces/120 g)
1 cup/150 g tomatoes, chopped
½ cup/60 g sweet bell pepper, seeded and chopped
¼ cup/30 g chopped red onion
2 tablespoons/18 g raw sunflower seeds

In a bowl, stir together the chickpea flour, salt, ¼ teaspoon of the

garlic powder, and the cumin. Whisk in 1½ cups/375 ml of the water.
In a saucepan, bring the remaining 1½ cups/375 ml of water to a
boil. Lower the heat and whisk in the chickpea mixture, stirring
frequently until thick and creamy, 3 to 5 minutes. Add the parsley
and cilantro and stir to combine. Remove from the heat and spread
the polenta mixture in an 8-inch/20 cm square glass pan, then chill
for 1 hour in the refrigerator.
In a small bowl, whisk together sunflower seed butter, lemon
juice, coconut aminos, remaining ¼ teaspoon of garlic powder,
mustard, and reishi powder. Add water, 1 teaspoon at a time, until
dressing reaches your preferred thinness (about 4 teaspoons water).
To assemble individual servings, divide the watercress, tomatoes,
bell pepper, and red onion among 4 plates. Using a sharp knife, cut
the chilled polenta into 1-inch/2.5 cm cubes and add a handful to
each salad. Top with the dressing and sunflower seeds. Leftover
polenta keeps for 1 week in the refrigerator; before using, pour off
any excess water that pools during storage.

*Omit the reishi if you’re pregnant or breastfeeding, and always

consult with your doctor before introducing a new functional food into
your diet.
 Jasmine Cacao Brain-Boosting Tonic

SERVES 1

Like a grown-up hot chocolate, this energizing drink reverses a

workday slump with antioxidant-rich cacao and sophisticated, floral
notes of jasmine—an energy-shifting trigger for the parasympathetic
nervous system. Lion’s mane mushroom increases the production of
brain health–supporting nerve growth factor, further enhancing
workday focus and flow.

1 cup/250 ml unsweetened nondairy milk

½ teaspoon loose-leaf jasmine tea
1 tablespoon cacao powder
1 tablespoon pure maple syrup
½ teaspoon lion’s mane mushroom powder*

Pour the milk into a saucepan and heat over low heat until warm.
Add the remaining ingredients and whisk until incorporated. Warm
over low heat for 3 minutes while the jasmine tea steeps. Strain
through a fine-mesh sieve into a mug and serve warm.

*Omit the lion’s mane if you’re pregnant or breastfeeding, and

always consult with your doctor before introducing a new functional
food into your diet.
 No-Time Niçoise Salad

SERVES 4

This infinitely adaptable salad inspires me creatively, delights my

palate, and comes together in no time flat—making it a staple on
busy workdays. Sub in your favorite beans, pickled veggies, or
whatever fresh produce you have on hand to suit your mood and
energy when you make it.

1 pound/450 g organic potatoes, scrubbed and cut into bite-size

chunks
8 ounces/230 g green beans, cut into bite-size pieces
1 (15-ounce/440 g) BPA-free can beans (I like cannellini or butter
beans), drained and rinsed
2 cups/300 g cherry or grape tomatoes, halved
½ cup/50 g pitted olives, halved
2 tablespoons/20 g capers
1 (5-ounce/142 g) can non-albacore tuna (I like skipjack tuna),
drained
2 tablespoons/10 g chopped fresh dill
¼ cup/60 ml olive oil
2 tablespoons/30 ml cider vinegar
2 teaspoons whole-grain mustard
Unrefined salt

Place the potatoes in a pot and cover with 2 inches/5 cm of water.

Bring to a boil and simmer for 5 to 6 minutes, or until tender. Use a
slotted spoon to remove the potatoes from the water and set aside to
cool. Add the green beans to the water, return to a boil, and cook for
5 minutes, or until tender. Drain, rinse with cool water to stop the
cooking, and set aside to cool. Meanwhile, in a large serving bowl,
combine the beans, tomatoes, olives, capers, tuna, and dill. Once
the potatoes and green beans have cooled to the touch, add them to
the bowl as well. In a small bowl, whisk together the remaining
ingredients, adding salt to taste. Pour the dressing over the salad
and stir to combine. Serve immediately.
 Sunny Day Seed Crackers

MAKES 40 CRACKERS

These hearty crackers are portable, convenient fuel that pack an

impressive amount of nutrition and flavor. Their combination of
nutritional yeast, tamari, and garlic gives them a savory depth that
pairs well with so many toppings, including my favorite: goat cheese
and fresh herbs.

½ cup/85 g flaxseeds, divided

¼ cup/47 g chia seeds
½ cup/68 g raw sunflower seeds, plus more for topping, if
desired
½ cup/68 g raw pumpkin seeds
3 tablespoons/20 g nutritional yeast
¼ teaspoon garlic powder
1 cup/250 ml water
3 tablespoons/40 ml low-sodium tamari

Preheat the oven to 350°F/180°C. Line a large baking sheet with

parchment paper.
In a high-powered blender or food processor, grind ¼ cup/42 g of
the flaxseeds and the chia seeds into a powder. Transfer the powder
to a large bowl. Add the sunflower and pumpkin seeds to the blender
or food processor and pulse once or twice, just enough to chop the
seeds. Add the pulsed seeds, remaining whole flaxseeds, nutritional
yeast, and garlic powder to the bowl and stir to combine. Pour the
water and tamari over the seed mixture and mix well. Set aside for 5
to 10 minutes to absorb.
Using a spoon or clean, damp fingers, spread the seed mixture
on the prepared baking sheet, creating a smooth, thin 16 x 13-inch
rectangle that is about ¼ inch thick. Sprinkle the top of the mixture
with sunflower seeds, if desired, and gently press them in. Bake for
30 minutes, remove from the oven, and carefully cut into 2 x 3-inch/5
x 7.5 cm crackers on the baking sheet (a pizza cutter works very well
here). Flip the crackers and return to the oven for 15 minutes more.
Remove from the oven and allow to cool on the baking sheet before
serving. Store in an airtight container for up to 1 week, or freeze for 2
months.
 chapter four

Sunset
Sunset is your time to choose joy.

The sun begins to sink, its light casting filters that range from peachy gold
to ethereal blue over your world. That fading light conjures everyday magic
as the sun reaches its climactic moment on the horizon. It might release
laserlike rays from its dipping point as it disappears from view, or electrify
the clouds for a fleeting burst of candy-colored purples and pinks that shift
in real time, leaving you basking in the afterglow. Other days, it’s an almost
imperceptible fade until you notice that blackness has crept in. Those are
the lights of sunset.
No two sunsets are ever exactly alike, much like the sunset hours of our
day. Sunset is a transition time, one that’s a pivotal point for your energy.
For many of us, it’s also the time when we finally retake full control of the
narrative of our day. Although you might still have a list of chores and
commitments, it’s more likely that sunset is the time when you can create
more essential moments of joy in your day. You decide what sunset will
hold. If your sunset routine has little room for choice, this chapter will give
you incentive to take control of your precious sunset hours and guide them
to fulfill their energetic potential of joy and self-care.
The best sunset hours are like “choose your own adventure” stories.
They’re open to daily change, ripe for reinvention, and far more flexible
than sunrise or daylight. No matter what your sunset routine, I recommend
creating a ritual of a quick energy self-assessment as you transition into
sunset hours. This could happen around the time that you’re commuting
home from work, heading out to dinner with friends, or thinking about what
you’ll do during the evening hours. Pause and ask yourself, “What’s my
energy like in this moment?” “Am I holding onto unwanted energy from
earlier parts of my day?” and “What does my body need this evening to
restore its energetic brightness?” Your responses will differ based on the
day you’ve had so far. Use the answers to guide your sunset hours.

SUNSET ENERGY THEMES

joy introspection home spaces self-care sounds comforts happiness laughter
gathering nourishment

REFLECT ON YOUR SUNSET ENERGY

What responsibilities do I have to attend to at this time of day? Can I fully
detach from daylight tasks?
How often do I have unscheduled time for play? How do I use that time?
What’s the feeling I get from my home environment?
Who else affects my sunset energy? People? Pets?
How much time do I spend with TV or other devices at this time of day?
 Nature’s Energy: Water and Natural Objects
Sunset is the time to connect to the energy of water and its ability to
cleanse, refresh, and replenish you. We often literally cleanse at this time of
day by washing our hands when we return home, showering, maybe even
taking a bath or a swim in the evening to refresh mind and body.
Submerging the body in water has well-established associations with
cleansing and starting anew, from baptism to baths used to detox and clear
unwanted energy to clearing of chakras with water. And symbolically we
may cleanse away the day by closing laptops, leaving offices, changing
clothes, and shifting our focus from daylight tasks.
I encourage you to make water a sunset symbol that reminds you to
replenish your body with pure water as you transition to sunset and drink
water again while you prepare dinner or before you dine, since prehydrating
your digestive tract can help you better digest and assimilate the nutrients in
your food. You might also want to use the sounds of water—trickling,
flowing, falling drops, crashing waves—if you need to calm your energy
and fill your space with peaceful sounds at this time of day. If you happen
to live near a body of water, such as a lake, stream, or ocean, you’ve
probably noticed that spending time there brightens your mood.
Waterside spots are particularly sought after for healing, restoring, and
resetting energy, likely because negative ions concentrate in the air around
bodies of water (and notably in the air in your bathroom when you shower
or bathe). These negative ions have impressive potential to brighten and
balance your energy. Negative ions reduce stress on the body, boost mood,
(one study found that sitting in a room with a concentration of negative ions
for 30 minutes a day was enough to significantly improve symptoms of
seasonal affective disorder), heighten alertness by increasing oxygen flow
to the brain, and even clear many airborne germs. Positive ions, on the other
hand (emitted by computers and appliances, and often concentrated in cities
and stuffy offices or homes) can cause sleepiness, headaches, raise stress
levels, and even make you more prone to respiratory illness.
Water flows over and around barriers and blockages that get in its way,
making it a symbol of persistence, perpetuity, and resilience that I love.
Whatever blockages you’ve encountered so far during this day, find a way
to divert your path around them to reach this moment of restoration and
replenishment. Use the bright energy that you’ve built up so far to continue
your progress toward your energetic goals of joy, resilience, and feeling lit
from within.
Sunset energy also aligns with the varied natural objects that you bring
into your home and surroundings—think: plants, crystals, flowers, rocks,
feathers, wood, sand, stone, shells, and countless others. Recent study has
proven the therapeutic value of natural objects, such as flowers, in reducing
anxiety and fatigue and boosting positive feelings, while lowering blood
pressure, heart rate, and pain perception. Surrounding yourself with the
things that evoke personal joy is the essence of sunset energy, as you’ll read
ahead. In Chapter 1, we learned that these objects each carry their own
vibrations, and together they have the power to influence the four facets of
your energy—body, mind, emotions, and spirit. Let your intuition guide you
to the objects that feel most replenishing to you in your day.
 Top Sunset Energy Drains
No time or space to unwind
Daylight work that continues through the evening without rest
A home environment that feels uncomfortable
An evening meal that doesn’t adequately replenish your body after a
day of work
Too much time spent with devices that leave you drained or stressed

SUNSET ENERGY INFLUENCERS

A big secret to feeling joy in your life every single day is creating it for
yourself. Of course, you’ll often serendipitously find joy in your day, but to
keep your bright energy flowing, it helps immensely to build in joyful
moments that you are certain to encounter each day. If you’re in a place of
struggle, this is even more essential to your journey to ignite your light.
Ahead, you’ll find specific ways to build joy by looking at the sunset
energy influencers that serve as three self-guided opportunities for you to
experience joy each day. First, we’ll look at the transformative experience
of play that’s absent from so many of our routines. Then, we’ll take note of
how we draw energy from our home spaces and the other interiors where
we repeatedly gather and spend time—especially during our sunset hours.
And, finally, we’ll use the energy of music and sound to clear our energy
and reinforce pathways of bliss in our brains and bodies. Overall, sunset is
your time for joy and self-care, even amid the remaining tasks and to-dos in
your day. Claim it and feel its power to light you up!

WILD AND FREE: THE ENERGY OF PLAY AND

LAUGHTER
Watch a child at play and you’ll witness bright energy in action. Squealing,
giggling, risk taking, exploring, discovering, all without awareness of time
or duty—that’s the energy of play. Watching that playing child may even
take you back to a feeling of freedom and lightness whose role in your life
has retreated over time. For the sake of beauty, resilience, and joy in your
life, this is the moment to welcome that feeling again. Play is an ideal way
to release stagnant, blocked energy, as well as an antidote to the
heaviness of life that shakes up your routine, challenges you, and helps
you see your world differently. While we often hear that play is an
essential part of child development, we forget that it’s just as valuable for
adults, who often remove it from their priorities. Adults derive incredible
energetic and physical benefits from consciously including play in their
daily routines; these are benefits you can see, feel, and lean on when
challenges arise.
There are a thousand ways to play, so don’t feel as though you need to
pull out a board game or initiate a round of tag to experience the energy of
play. The only play essential is that you approach your chosen activity with
a mindset of openness and discovery. Let time go, live in the moment, and
seek only to enjoy yourself. This approach to play takes the complexity out
of life, if only for a moment. The more you repeat it, the more time your
brain and body spend in that free, simple, and pure state of being—one
where you’re immersed in bright energy.
Find your favorite forms of play by thinking about experiences that
bring you pure joy, or look for ways to involve play in your current routine.
Try taking something you already do and add an element of play to it. If
you practice yoga, take an aerial yoga class; if you love taking walks, add a
scavenger hunt to your next loop around the block; if you are a voracious
reader, incorporate some humor books into your stack. If you’re still feeling
awkward about play, retrace your steps to the types of play that brought you
joy at other times in your life. Did you once love coloring, or building
sandcastles? Start there.
If needed, schedule in a play break, fifteen minutes at a time, until it
feels more natural. While you’re playing, remember to consciously take in
the feeling of the activity. Allow your joy to sink in, to produce an even
stronger shift in your long-term energy. The freedom and lightness of play
signal to your brain and your body that life is joyful, and bright energy
flows.
Play allows us to shake off the dust that settles over our worldview,
especially when we’re dealing with complex moments that inevitably come
with adult life. The secret is the freedom and the space that your brain and
body experience during play. Play gives you the opportunity to think, move,
and discover in a fresh, uninhibited way. Unsurprisingly, those who play are
more resilient, develop better stress-coping skills, and often even have
healthier brains, thanks to the effect of neurogenesis, the development of
brain neurons. The act of play boosts brain function by secreting a
substance called BDNF that supports the growth of new brain cells. Over
time, it improves memory, encourages creativity, and helps you learn and
form new brain pathways faster. When you play with others, you deepen
bonding and communication, lighting up the relationship and connection
area of energy in your life as well. And did you know that play has beauty
benefits? Playfulness has been shown to boost your attractiveness; scientific
explanation finds that playfulness signals the presence of attractive,
magnetic qualities, including nonaggressiveness, youth, and fertility. And
physical play counts as movement and exercise, with a spectrum of physical
and energetic benefits. Sunset play is a perfect time to catch up on
movement if you were too busy to move your body during the sunrise and
daylight portions of your day.
 FORGOTTEN HOW TO PLAY?
I know lots of adults who, when they actually sit down to play,
find it hard. If play feels unnatural, or you’ve forgotten how, try
 these simple practices that support the bright energy of play:

Swing on the swings at a park.

Buy an inexpensive set of watercolors and paint something you like.
Run, roll, or sled down a hill.
Bounce on a trampoline.
Have a water balloon fight.
Doodle.
Learn a new joke.
Jump through a sprinkler.
Go for a bike ride.
Try a new word puzzle or crossword.

Tip: If you’re not physically able to do some of these things,

start by imagining yourself doing them. Your brain doesn’t
differentiate between experience and vivid imagination and
you’ll receive many of the same energy benefits.

Laughing Out Loud

Where there’s play, there’s likely to be spontaneous laughter. Laughter’s
role as a healing tool is profound—and it takes effect as soon as you even
anticipate something funny. One study found that the anticipation of
watching a funny film boosted anti-inflammatory beta endorphins by 27
percent and lowered cortisol by 39 percent even before the laughs began.
That’s reason enough to find something, or someone, that makes you laugh
and keep it close! Laughter has the unique ability to instantly shift dim
energy and bring lightness to the darkest of situations. It’s bonding and it’s
contagious—think of the energy exchange happening when you’re next to
someone who’s laughing—making it hard to resist.
Why does laughter feel healing on so many levels? Laughter tells your
brain to restrict the stress hormone cortisol, even as it releases endorphins
that relieve physical, emotional, and psychological pain. It reduces
inflammation (a major boon to clear, luminous skin and balanced
hormones), boosts your immune system by increasing powerful defense
cells called lymphocytes, and helps clear dim energy to make room for
light. It’s even been shown to reduce serious symptoms of disease, such as
pain and depression.
Like play, laughter is restorative; it counters the depletion and
overwhelm that so many of us feel in our daily routines. It momentarily
takes you out of time and space, to a place where there is only joy. When
you feel that joy, your body releases a cocktail of brain chemicals. Those
compounds, and your brain chemistry at large, influence your blood
chemistry too, unleashing a whole-body effect on the four facets of your
energy. Further effects of joy are as diverse as faster wound healing and
recovery from illness, better digestion and metabolism, and even a longer
life span. By consciously focusing on joy, you’re training your brain to fully
experience a state of happiness that is sometimes lost or diminished when
we’re dealing with pain or trauma, or simply not feeling our best.
Consciously choosing joy—by playing and laughing even when those
activities feel hard—is one of the best tools to lift yourself up out of the
darkest times. And when you come through it surrounded by joy, you’ll
create beauty in the entire experience.
The joy that comes from play and laughter is such a positive experience
for the brain that it allows you to see broadened possibilities, which in turn
make it more likely that you’ll develop new skills. Scientific study has
found that positive emotions, such as happiness, release neurotransmitters
that boost memory and ability to learn. And learning and developing new
skills leads to more positive experiences, and then to more happiness, and
the positive cycle continues. Joy itself is invigorating to the human mind
and nourishing to the four facets of your energy. It’s a worthy pursuit at any
time of the day, but you may find it especially abundant during the sunset
hours.
 THE GAMIFICATION OF TECH
The closest that many adults get to play these days is in a
smartphone game. And wow, are they addictive, designed to
readily release the four primary happiness-influencing brain
chemicals: dopamine, oxytocin, serotonin, and endorphins. And
it’s not just games that are being designed with brain chemicals
in mind; just about everything tech-related aims to produce feel-
good brain chemicals with the goal of keeping you coming back
again and again—one clever way to create loyal customers. Are
these experiences really boosting your joy in the long run? And
are they truly channeling the bright energy that ignites your
light? Take a step back from your regular tech interactions so
you can judge for yourself. And aim to put down your phone or
tablet and play in a way that creates your own joy if it’s been a
while.

My biggest play energy shift came when:

I treated play like a valuable part of my healing process, rather
than a distraction from my to-do list.
 PLAY ENERGY IN PRACTICE: ACUPUNCTURE
The concept of acupuncture—sticking tiny, hair-width needles
into the skin to support energy flow—doesn’t initially call to
mind fun or playfulness for most of us. But look closer: the
universally balancing, energy-freeing effects of acupuncture
look a lot like those of the joyful state that results from laughter
and play. Like joy, acupuncture releases endorphins that give
the body a natural high that dulls pain and can even make us
feel giddy.
Some of my most surprisingly blissed-out moments have
caught me, unexpectedly, after an acupuncture session, when
those endorphins were flooding my brain. During the lows of
chronic illness, I recall one particular acupuncture treatment
that felt as if it set off blissful fireworks in my brain. If you are
having difficulty shifting your energy, are struggling with illness
or imbalance, or are just having trouble feeling bliss from play
and laughter at this time, the powerful effect of circulating
energy during acupuncture treatment is a must-try.
So, how does acupuncture work? Acupuncture says that
your energy, or qi, flows through the body along meridian
pathways, which form a map of over two thousand acupoints
located just below the surface of your skin. Your practitioner will
insert thin needles into your skin at points that correspond to
your unique needs. Your only job is to relax, visualize energy
flowing, and let the blissed-out feeling grow. Not only does
acupuncture have the ability to decrease pain and increase
nitric oxide, a gas that improves circulation (giving you a radiant
afterglow), it is very likely to uplift you in the process. A UK
study found that acupuncture had a remarkably positive effect
on depression, producing a reduction in symptoms that lasted
for three months after treatment. Another study found that a
form of acupuncture called electroacupuncture (in which the
acupuncture needles carry a mild electric current) was just as
effective at reducing symptoms of depression as treatment with
prescription Prozac. And overall, acupuncture is known for its
feel-good effects that can bring about a feeling of balance and
homeostasis that will leave you amazed at the impact of your
energy flow.
If you’re new to the practice, I encourage you to try a series
of acupuncture sessions (a few in short sequence often have a
cumulative effect and may be more likely to produce big
results). Acupuncture is a valuable tool that can help you
release energy blocks and create a euphoric sense of joy and
well-being that comes from uninhibited energy flow in the body.

Energy Booster
Try bringing extra childlike joy into your home by filling it with
rainbows. Inexpensive crystal window films (find them online)
are an easy way to filter incoming light into spectacular rainbow
patterns on your home walls. Apply them to your west-facing
windows to bring a joyful light show into your home space and
increase the bright energy around you during the sunset hours!
 EMINÉ’S SUNSET

NAME: Eminé Rushton

WHAT TO KNOW ABOUT ME:

I’m an author and wellbeing writer, a holistic facialist and student of nature, as well as
a mama of two amazing, noisy, hilarious girls.

THE SUNSET HOURS OF MY DAY ARE USUALLY:

Savored.

MY ESSENTIALS FOR THE BEST SUNSET ENERGY:

A mug of deep, dark cacao; a flickering candle; a book; a rose and jasmine bath—
these restore my energy to no end.

FAVORITE WAY TO FUEL MY BODY DURING SUNSET

HOURS:
A beautiful, still, silent bath. Sometimes I can stay in the tub for over an hour. Sinking
into the bath, I almost hold my breath so as not to pierce the stillness of it all. I love
the peaceful cocoon afforded us when we are underwater.

SUNSET ENERGY INFLUENCERS AFFECT MY PERSONAL

ENERGY MOST IN THE AREA OF:
Play and laughter. My evening is filled with my kids’ raucous laughter and antics, and I
love that dichotomy between their energetic explosions and then, once they’re in bed,
my own inward, silent contemplation. During these hours, I keep my technology in
another room, in order to be fully present with my kids. There’s a sacredness to just
being with your loved ones, with nothing at all to distract you—listening, conversing,
sharing, seeing. My kids are always much calmer at bedtime when they’ve had this
uninterrupted time with me, and I too am much calmer with my mind in one place only.
 THE LIGHT AROUND YOU: THE ENERGY OF INTERIOR
SPACES
It’s pretty overwhelming to think of all of the spaces you’ve spent time in
over the years: classrooms, offices, hotel rooms, airports, homes,
restaurants, to name only a few. At times it’s even a challenge to keep track
of the places you visit during a single day. Yet I bet you can recall—even
superficially—how most of those spaces made you feel. You may not have
set foot in a particular space for years; the space may exist at present only in
your memory, yet you can call to mind how its energy affected you while
you were there. This is the influential energy of interior spaces.
We know inherently that the interior spaces we spend time in impact us.
But we’re at a loss to change most of the spaces we visit, even if we have
strong feelings about their energetic effects. Some, like offices or schools,
we spend time in to fulfill duties or meet goals. Others, like museums or
spas, we visit because we enjoy the activities that take place there. But your
home is unique. You actually have the power to shape the place, or places,
that you call home into an environment that reflects and restores your
energy and ignites your light.
When you enter your home, it’s as if your energy field suddenly expands
to envelop everything within its walls. Your home space is a part of your
world in such a personal way that at times it feels like an extension of your
inner self. So, what does your ideal energetic home look like? And what
should every energetically bright home space contain? I urge you to shrug
off any pressure you feel to curate your home according to a particular
decorating style or formula. Creating a space that ignites your light
whenever you spend time there starts with simply bringing in more of what
you love. A thing of beauty itself serves your body in a positive way. When
you look at something that brings you feelings of joy, balance, and well-
being, this experience benefits all four facets of your energy. If you give
yourself only one mission from this section, make it this: find beautiful
things, bring them into your home, feel gratitude and joy from them,
and watch how that changes you and your space. You might opt for
rocks or plants, plush pillows, vivid artwork, or a group of beloved friends
or family. Although wildly different, each of these wields power over the
energy of your home space.
 Your Energetic Home
Your energy comes to life within the walls of your home. Your home
reflects your personal energy, and in turn its energy reflects back to you and
all those who enter. From the early morning thoughts you have in your bed
to the space where you curl up with a book in the evening, your home
serves as both an inner retreat and a material embodiment of you and your
thoughts, values, and choices. Establishing the energy you want at home
grounds you during the time you spend there; you hold onto that energy as
you venture out into the world and into varied spaces and influences across
your day.
Do you know the energy of your home? Start here to create a clear
energetic vision for your space:

Define the role that you want your home space to have in your life. Maybe it
serves as a retreat from the demands of the outside world, an appealing
gathering place for your family, the sophisticated apartment of your
dreams, or a blank slate where you can express your creativity whenever
you spend time there. If your home space has more than one purpose, list
them all.

As you get clear on the key role of your home, it’s also helpful to
consider the energy of your daylight hours and reflect on the ways that the
energy of your home can help you maintain balance. If you spend the day in
a raucous elementary school classroom, perhaps you’d like your home
space to be minimalist and serene. If your daylight hours are full of
computer coding, maybe you keep most of your home space screen-free.
You might aim for a yin/yang balance between daylight and sunset
activities.

Choose one or two words that describe how you want your home space to
feel. What words embody the energy you want from your home? Are there
specific textures, colors, or objects that you associate with these words?

Sometimes it’s hard to describe the energy you want, but you know it
when you feel it. After more than a decade of renting apartments, it took me
and my husband nine months of searching to find a home with the right
energy. We both felt it as soon as we entered the space. This home instantly
conveyed a feeling of serenity, healing, and light that we so needed while I
was in the depths of chronic illness. Since then, this home—our home—has
become such a healing place for me, one that I derive so much joy and
bright energy from!

When it comes to creating your ideal energetic home space, you make
the rules. But I do find these six guidelines to be especially valuable as you
design a space that ignites your light:

6 ESSENTIALS FOR YOUR BEST HOME ENERGY

1 ) Create a dedicated spot where you can recharge. Choose a restorative
spot within your space where you feel happy, peaceful, and inspired.
Add objects that convey energy and meaning to you. For me, it’s my
sunroom, where I can flood myself with natural light no matter what the
season. It’s filled with green plants and a few big chairs that are
conducive to reading, meditating, writing, or napping.
2 ) Cut down or eliminate energy drains. Take stock of your surroundings in
each new season and clean out or remove what no longer serves you.
Toss expired food from the refrigerator, tackle the pile of clothes in your
bedroom, and eliminate unwanted clutter—a process that may take time.
3 ) Bring nature inside. Remember all of those grounding, stabilizing effects
of nature? You can take them with you—right inside your home. I love
natural objects that also convey emotions and memories of a particular
place or person.
4 ) Set out reminders of your values and goals. A devotional on your
bedside table, a pretty water filter on your countertop, a sign IGNITE YOUR
LIGHT posted near your keys so you see it as you walk out the door—
these types of items help you stay connected to your desired energy.
5 ) Keep a few purely indulgent objects, for the purpose of sheer joy or self-
care for you or your family. You can’t avoid dim energy outside of your
home, but you can make your home space one of overwhelming comfort
and light.
6 ) If possible, make your home a place that supports you in optimizing the
other energy influencers in your life: people, movement, creativity,
nourishment, and so on. You might include a dedicated space for
working out, an easel where you can paint when inspiration strikes, an
inviting living room for loved ones to gather in, or a color-coded closet
for your morning preparation routine.
The message here is not that there’s one particular way to create your space;
rather, that you should carefully consider the effect that your home space
(as well as any space you spend ample time in) has on your energy. Let your
energy guide you to places, objects, colors, and textures you love, without
needing a reason. It’s an exercise in energy awareness. Home organizing
approaches, such as feng shui and KonMari, offer abundant inspiration, but
know that they might not align with your desires. One example: feng shui
principles warn against cacti in your home, claiming that their spikes create
negative energy. I’m not convinced!

Interior Energy Features: DECO

Keep these four energy features in mind as you fine-tune the energy of your
home space. The acronym DECO—décor, environment, color, order—can
help you remember to assess how each feature influences in your space.

DÉCOR: objects and their meaning

ENVIRONMENT: scent, temperature, sound, and light
COLOR: the visible hues in your space
ORDER: structure, arrangement, and flow

D: DÉCOR
Every object has energy—this you know. So, what makes the energy of one
preferable to another? The answer is you. Simply put, what you give energy
and meaning to takes on bright, healing energetic properties. I strongly
believe that it doesn’t matter whether you’re into crystals or flowers, or you
are drawn to birds or butterflies, or you derive energy from old family
photographs—there is no limit to the type of objects that shift our energy
and help us strengthen our experience of health and beauty. You’ve already
seen that people, places, thoughts, and foods carry a similar energetic
influence. Your goal is to reflect on your life, your personal needs, and
bring in more of the objects, people, ideas, and so on that light you up—
whether or not they are the same objects chosen by others. In my home, my
sacred objects include a simple beaded bracelet made by my son, a print
that was displayed at my wedding, lamps that used to light my
grandparents’ home, and a conch shell that I found on a particularly
memorable day at the beach. Looking at them floods my body with joy,
gratitude, and a surge of healing energy.

CRYSTALS AND YOUR ENERGY

A thing of beauty is a true joy—and crystals have to be one of
the most beautiful gifts of nature. Crystals have been prized for
centuries for their energetic influence, and this perspective
continues to dominate in present day. But I don’t believe that
crystals are a necessity for an ideal energetic home space. It’s
much more important, and influential to your energy, that you fill
your space with objects to which you have an elevated
emotional connection: joy, happiness, security, and comfort are
some of the feelings you want to evoke. I have a few crystals
that I love because they bring the beauty of nature into my
home—another valuable goal. But it’s the feeling they convey,
not the material itself, that possesses the most healing power
for me. Whatever items you choose to support beauty,
resilience, and joy in your life, spend time visualizing their
brightening effect on your body to reinforce their power. And, of
course, treat them with care. Any object that is precious and
lovingly cared for will possess inherent healing potential.
 E: ENVIRONMENT
Knowing how deeply your senses affect your energy, it follows that the
sights, smells, feels, and sounds of your home environment also influence
your light. Think about what makes a space feel good to you—is it a
particular scent? A comfortable temperature? A certain level of light?
Activating your senses in a way that is pleasing and uplifting starts a
chain reaction in your body that immediately shifts your energy and
your biology. Inside your home, you can support this effect by crafting an
environment that brings you joy. Don’t overlook the energy-shifting power
of aromas, from a cozy dinner on the stove, to the fresh-cut grass wafting in
the window, to your favorite essential oils in a diffuser. Two excellent
essential oils for shifting energy are Melissa (also known as lemon balm),
called the “oil of light,” and Roman chamomile, dubbed the “oil of spiritual
purpose.” Try diffusing them in combination during the sunset hours—or
choose your own favorites.

C: COLOR
At Sunrise, you learned about the energy of colors in your wardrobe; much
of the same information can be applied to the colors you use in your home.
Recall that each color has its own vibration, from violet (the color with the
highest vibration) in reverse rainbow order down to red (which has the
lowest vibration). Refer to here for popular interpretations of color meaning
and energy that you can apply to your home. Remember that each of the
seven main colors are also associated with one of the body’s chakras, the
primary energy centers of the body. Supporting a particular chakra can
involve bringing more of that color into your environment.

O: ORDER
Regardless of the personal style that creates visual and energetic harmony
for you, it helps to step back and take a look at the larger order of your
home reflected by its structure, arrangement, and flow. It could be that a
change in the order of your home would produce an even bigger energetic
shift than different colors or décor ever could. If you’re a homeowner, ask
yourself whether there are larger changes you could make to help the
energy of your home to match your goals. Adding bigger windows,
installing a cozy fireplace, opening up a space, or designing an addition—
what would give your home new energetic life? And how could you
streamline or rearrange the flow of your home to better support your energy
and goals?

When Past Becomes Present

Think about the three most valued objects you own. I bet that most, if not
all, have ties to the past. Some of my most precious possessions once
belonged to beloved relatives who have passed. They are few and carefully
selected because they evoke specific memories of joy or gratitude. But what
happens if relics from the past (yours or someone else’s) bring up dim or
conflicting energy for you? Or if objects are passed down to you, but you
simply don’t enjoy them? Give yourself the opportunity to reflect honestly
on whether an object supports your home’s bright energy or you merely feel
obligated to maintain it.
If an object’s energy doesn’t match your own, resolve to let it go. You
might want to create a box, or boxes, of special mementos that you enjoy
looking through on occasion, and free yourself from the rest. Perhaps you
take time to look through them and reflect as you enter a new phase—a new
year, a new age, a new job, a new home—or find yourself needing guidance
on a decision. Periodically check in with your space to see whether any of
the past objects in your home feel out of place with your desired energy in
the present.
While you’re at it, make sure that your surroundings, or the objects
inside them, don’t steal energy. Although you can find tremendous joy in
collections or maximalist decor, you probably notice that possessions
influence both your personal and your metabolic energy, as they take time,
thought, and effort to maintain. Clutter can be a tremendous energy drain
when the necessary maintenance of objects requires time and effort that
could be freed up for creativity, pleasure, and unscheduled time. There’s no
rule that says you need to live in a minimalist space; simply aim to avoid
the kind of clutter that drains you. Consciously curate a space that energizes
you and you’ll see and feel more lightness in your life.

My biggest interiors energy shift came when:

I stopped trying to fill space in my new home, and instead
removed things that didn’t have meaning or value to me.

INTERIORS ENERGY IN PRACTICE: CLEARING THE AIR

Smudging is a beautiful energy cleansing ritual that has deep
roots in indigenous American ceremonies used to cleanse or
bless a person or place. If you’re new to the concept, smudging
is often practiced today by burning bundled sage, palo santo, or
incense to clear energy in a space, or around your body. This
ritual can be as simple as carrying the smoking embers of your
chosen smudging material through a space (remember to open
the windows to let in fresh air while you smudge), or can
involve various prayers or incantations and take on a specific
order or directions. You might choose to practice this ritual
when you move into a new home, after meditation, or when you
feel like the energy in your space needs shifting. But if this
ritual doesn’t speak to you, try another method of clearing the
air in your home. Any time you change the scent, light, air, or
even the contents of your home, you inherently shift its energy.
Diffusing essential oils is another powerful way to change the
energy of a space while delivering the secondary benefits of
killing many airborne germs. And simply opening windows and
doors to let fresh air enter can have the very real benefit of
bringing more calming negative ions into your home space.
 Energy Booster
So many of the important objects in our lives are now digital,
meaning we don’t actually see them or interact with them
regularly. Take time to print digital photographs, to bring your
virtual vision board to life, and to make in-person connections
to those with whom you network on social media.

GOOD VIBRATIONS: THE ENERGY OF SOUND AND

MUSIC
What does the sunset of your day sound like? Maybe you flip on your
favorite playlist during your commute home, step into the buzz of a packed
restaurant where you’ll meet friends for dinner, laugh at the squeals of
children playing at the park while you walk your dog, or turn on a soothing
symphony as you slip out of your work clothes at home. In this moment, the
sounds that hit your ears have a profound effect on your energy. It’s likely
that you’ve been outputting great amounts of physical and cognitive energy
to perform during your daylight hours, and the sounds that fill the sunset of
your day can become valuable tools to create a restorative, uplifting energy
shift exactly when you need it.
Sound, like our own energy, takes the form of vibration. The vibrations
generated by words, music, and other sounds are our primary forms of
communication; they are not only heard, they can be felt. The energy of
bodies and sounds are similar in that they both vibrate at specific
frequencies and their vibrations transmit waves. You’ll recall that our own
energetic vibrations extend at least throughout the human energy field, or
biofield, that surrounds the body. Sound waves can travel even farther, as
they move readily through air and water. As sound waves travel to your ear,
they vibrate your eardrum and the fluid in your inner ear, becoming
electrical signals that send a dynamic message to your brain and create your
experience of that sound.
Using specific frequencies of sound, we can actually shift our brain
waves to put ourselves into brain states that encourage focus, relaxation, or
sleep, to name a few. This process, called brain wave entrainment and often
referred to as binaural beats, involves playing slightly different frequencies
in each ear, which leads the brain to tune into a unique third frequency
that’s between the two you hear. Your brain wave patterns sync with
whichever frequency you perceive. An alpha brain wave pattern, for
example, creates the slower brain wave often produced by meditation,
whereas theta results in a pattern of deep relaxation, and delta is associated
with deep sleep. A review of twenty studies on brain wave entrainment
found it to be effective for relieving stress, pain, headaches, and even PMS.
Using headphones, you can listen to binaural beats alone, or play them
under other types of music (some frequencies are so low that you don’t
actually notice them). Instruments like singing bowls create them naturally.
As you listen, you change the energy of your brain and body with sound.
 The Sound of Music
Think of the last time you had a front row seat to live music. The vibrations
of sound coming from the playing instruments probably produced a
palpable buzzing throughout your body (and the bodies of others, since
listening to live music actually syncs the brain rhythms of concertgoers).
Now imagine that those vibrations were not only pleasing to your ears and
your brain, but actually supported the beauty and health of your entire body.
In this case, imagination and reality overlap. We already know that music
can slow your breathing and heart rate, reduce blood pressure, and
strengthen your immune system (some music, that is—different styles
produce different effects). And we’ve begun to learn that sound vibrations
have healing, balancing effects on our cells. Brain imaging has shown that
music stimulates the pleasure centers of the brain, resulting in the release of
the feel-good neurotransmitters dopamine, oxytocin, serotonin, and the like.
We get a greater release of neurotransmitters from the songs we enjoy most,
which often solidifies our musical tastes.
 Music has also been shown to light up brain circuits related to the
anticipation of reward and surprise. You’re in good company if you find
that the music you listened to between the ages of 12 and 24 has particular
influence over the energy of your body. The reason appears to be that
during adolescence and early adulthood our brains undergo rapid
development, and the music of that period in our lives often becomes wired
to strong, formative emotions and experiences.
I’m always amazed at the ability of sound, especially music, to stir up
emotions in my body in mere seconds. When three notes of a familiar song
can produce a surge of adrenaline that makes you want to jump out of your
seat and dance, or a wave of memory that makes your eyes well with tears,
there’s no question about the energetic influence of sound.
Through music’s ability to activate mirror cells in the brain, you can also
experience (or at least glimpse) emotional states conveyed by particular
songs. Like play, music takes us out of the present and into a place where
time and space are fluid, an ability that’s useful in times of emotional or
physical stress. Just think of the last time your workout playlist helped you
transcend tiredness and run a little faster or farther.

Sound Healing
While it’s easy to notice a physical and emotional response to sound
vibrations, multiple studies now suggest that the body could even have a
specific vibrational bioinformation regulation system that influences us
down to the cellular and genetic levels. Further exploration into this
possible system could lead to the use of sound and music to produce
specific healing effects on the body, from restoring a state of balance to
influencing cell regeneration. Because we already know that thoughts,
emotions, and beliefs can produce profound changes within the body, it
follows that the deep surges of emotion produced by sound and music could
also be used to influence our gene expression, healing, and the overall aging
process of our bodies.
The idea that vibrations can communicate healing information to the
body is the foundation of a practice called sound healing, or vibrational
medicine. Sound healing can involve the use of voice, or a range of
vibration-producing instruments, including metal or crystal bowls (called
singing bowls), tuning forks, chimes, and drums, to produce healing
vibrations. I’ve personally found that certain sound vibrations produce an
effect that feels like a gentle, soul-soothing massage, one that envelops my
body and can even put it into a state of deep relaxation, right on the edge of
sleep yet still aware. Imagine sound waves washing over your body like
waves of ocean water and you’ll have an idea of what it feels like to
experience this energetically soothing practice. The effect feels deep
enough to impact me at a cellular level, one of the touted effects of sound
healing. And we know that anything that shifts energy to create a state of
relaxation in the body and break the mind from a cycle of stress supports
health and slows cellular aging. Already one scientific study has
demonstrated that hearing singing bowls before meditation leads to lower
blood pressure and heart rate, compared to sitting in silence.
 The body itself has a rhythm that some compare to music; think of the
rhythmic behavior of the heart, breath, and brain, which closely relate to our
thoughts and emotions. You can feel sound change the current state of your
body. Going further, traditional Chinese Medicine links the five elements—
earth, water, metal, fire, and wood—to five specific notes that are believed
to influence and support the healthy function of particular organs. Clinical
studies have found evidence that music using these five notes significantly
decreases depression and cortisol levels, and even improves quality of life
for cancer patients. I encourage you to use music and sound to influence
your personal energy during the sunset hours and beyond. At this time of
day you might crave a euphoric release, quiet calm, or a roaring adrenaline
boost.

My biggest sound energy shift came when:

I started using music as a tool to flood my brain with joy in
support of healing.

MUSIC AND SOUND ENERGY IN PRACTICE: HUM ALONG

You’ve done it while folding laundry, driving, or showering—
especially when there’s a catchy melody stuck in your head.
Now there’s reason to make humming, singing, or chanting a
regular part of your energetic day. And the great news: you
don’t need to be a veteran performer or a karaoke superstar to
shift your energy with a song. The vibration coming from your
vocal cords when you sing, hum, or chant permeates your body
like an energy-shifting wave. And while each of these practices
has been found to have slightly different benefits, they all
improve immune function, shift and clear blocked energy, relax
the body, and boost moods—a list of pros that’s well paired
with the sunset hours of your day.
Your energy will benefit from simply incorporating any one
(or all!) of these vocal practices into your day; no need to study
up on technique. If chanting feels unfamiliar, simply think of it
as a mix of singing and humming, and start by chanting the
word om on one extended note. If you enjoy the practice,
create your own soothing chants with whatever words speak to
you. As you sing, hum, or chant, pay attention to the vibration
you create, and the way it feels in your body. You’ll notice that
you’ll feel vibrations resonate in your chest or your nasal
passages and head as you lower or raise the tone. Pick one
that feels good to you today.
If you’re curious or want to take your energy practices to the
next level, one specific humming practice called brahmari
pranayama has exciting benefits. Humming, and particularly
the brahmari pranayama technique, releases nitric oxide into
the body, leading to a boost in oxygen delivery and energy
production, increased antioxidant production, lowered blood
pressure, and improved immunity. The vibration produced by
humming has also been shown to help keep your sinuses
healthy.
To perform this specific breath-guided humming practice,
you traditionally use your thumbs to cover your ears and let
your fingers rest on your forehead, atop your eyes. Breathe in
deeply through your nose, drop your chin to your chest, and
release your breath in a hum. You feel the vibration much more
fully when your ears are covered than when they’re open. You
can play around with the exact tone of your hum, raising or
lowering it to find a place where it resonates most fully in your
body. Feel the soothing effect of the vibration as it spreads over
you. When you’ve released all of your air, raise your head
(keeping your hands in place), take another deep breath
through your nose, and drop your chin to your chest to release
another long hum. Try repeating this sequence several times,
noticing how it shifts your energy and acts like a gentle
massage.
 Studies suggest that ten minutes of this practice improves
cognitive function, while Ayurvedic tradition says that it helps
connect your head to your heart and release mental and
emotional blocks. As you create more of these soothing,
uplifting sounds with your own voice, imagine them shifting and
clearing what doesn’t serve you. Isn’t it amazing to discover
new healing, energy-raising practices that are both easy and
joyful?

Energy Booster
And then there’s silence. The absence of sound and
vibration, silence is in its own way deeply restorative and
healing to the brain and body. When silence feels best, know
that giving your body that noise-free time is also restorative to
 your energy and balancing to the body and mind. Don’t be
afraid to turn off the music and listen to your breath when you
feel quiet calling.

More Ways to Feel the Energy of Sunset

Watch the sun sink into the horizon as you feel yourself disconnect
from the unwanted energy sources that are lingering from your day.
If you can, put your devices to “bed” during the sunset hours, and
give yourself time to play, wind down, and connect screen-free.
Take a moment to find an object in your home that brings you joy,
and remember why you love it so much.
Create your own sunset playlist to produce your desired energy
during this part of your day.

RECIPES TO NOURISH YOUR SUNSET

ENERGY
Sunset foods are restorative and nourishing, at a time of day when we may
gather with families or friends to share a meal. The best encourage
experimentation and discovery in the kitchen, so opt for foods that engage
the senses with their sights, sounds, and smells. Your sunset recipe
repertoire should include main dishes that are easy and nourishing when
time is short, and that further healing and self-care as part of a beautiful sit-
down meal. Probiotic, fermented food supports good moods and production
of happiness-boosting serotonin in the digestive tract, so be creative and top
your dishes with pickled veggies, sauerkraut, or probiotic dressings. Above
all, let your sunset meals support the playful, joyful feel of this time of day.
 Ideal foods for sunset energy:
fermented food; magnesium-rich leafy greens, raw seeds, and
dark chocolate; complex carbs, like sweet potatoes and quinoa
 Sunset Chill Cocktail

SERVES 6 TO 8

Reach for this cocktail to find your natural chill during the sunset
hours. Lemon balm is a beautifully aromatic herb that lowers stress
and anxiety, boosts brain function, and helps you digest optimally. It
makes a great addition to your herb garden, but if needed, you can
substitute mint leaves.

½ cup/190 ml raw honey

½ cup/125 ml water
1 cup/30 g packed fresh lemon balm leaves, plus more for
garnish
1 (2-inch/5 cm) piece fresh ginger, sliced
3 to 4 limes
Carbonated water

In a saucepan, combine the honey and water and warm over low
heat until the honey dissolves. Add the lemon balm leaves and
ginger and stir to coat, pressing down leaves with your spoon for
several minutes until they wilt into the liquid (raise the heat slightly, if
needed). Remove from the heat, cover, and chill in the refrigerator
for 2 hours or overnight. Strain the syrup through a fine-mesh sieve,
pressing the lemon balm leaves and ginger with the back of your
spoon.
To assemble each cocktail, fill your glass with ice and combine 2
tablespoons/30 ml of the syrup and 1 tablespoon of freshly squeezed
lime juice, and top with carbonated water. Garnish with fresh lemon
balm leaves and lime slices.
 Cashew Jalapeño Beans and Greens Bowl

SERVES 4

Taco flavors are a perpetual crowd-pleaser in my home, so the

energy of this dish is fun and festive whenever I make it. Creamy
cashew tones down the jalapeño so just a hint of heat remains, with
plenty of fresh crunch from the shredded Brussels sprouts.

½ cup/65 g raw cashews

½ cup/120 ml water
2 medium-size jalapeño peppers, seeds and membranes
removed
2 tablespoons/30 ml freshly squeezed lemon juice
Scant ¼ teaspoon unrefined salt
12 ounces/340 g Brussels sprouts, finely shredded
1 (15-ounce/440 g) BPA-free can black beans, drained and
rinsed
1½ cups/200 g corn kernels
3 cups/450 g cherry tomatoes, halved
2 scallions, finely sliced
1 ripe avocado, pitted, peeled and sliced

In a high-powered blender, combine the cashews, water, jalapeños,

lemon juice, and salt until smooth. Set aside. In a large bowl, mix
together the shredded Brussels sprouts, beans, corn, tomatoes, and
scallions. Add the dressing and toss to coat. Divide into 4 servings
and top each with ¼ sliced avocado.
 Miso Lime Marinated Lentils

SERVES 4

These tangy-sweet lentils make a satisfying side with enough protein

to double as a main course. This recipe can be made ahead of time;
just toss in the red cabbage at the last minute to keep it crunchy.
Edible flowers bring bright energy to every serving, so they’re well
worth the effort to seek out!

1 cup/220 g dried French green lentils, rinsed and drained

3 garlic cloves, peeled
4 cups/1 L water
¼ cup/60 ml olive oil
¼ cup/60 ml freshly squeezed lime juice (from about 2 limes)
1½ teaspoons white miso paste
1 teaspoon apple cider vinegar
2 cups/240 g finely shredded purple cabbage
Handful of fresh chives, chopped
Edible flowers (optional—try chive blossoms or nasturtium)

Combine the lentils, garlic, and water in a medium pot and bring to a
boil over high heat. Lower the heat to low and simmer about 15
minutes, or until the lentils are tender. Drain well and transfer to a
serving bowl. Remove the garlic cloves, mash, and return to the
bowl.
While the lentils cook, whisk together the olive oil, lime juice,
miso, and vinegar to make the marinade. Pour the marinade over the
warm lentils, stirring to coat well. Stir in the cabbage and chives. Top
with edible flowers (if using) and serve.
 Savory Chickpea Pancake with Spinach and Sun-
Dried Tomato

SERVES 4

Whipping up pancakes is an act that feels fun and celebratory, so

why save that energy for breakfast alone? These savory pancakes
are packed with hidden protein from chickpea flour, and they’re
brightened with a mountain of fresh greens and veggies that gets
tied together with a classic vinaigrette. Pair this one with the Sunset
Chill Cocktail (here), or your favorite evening sip.

⅓ cup/40 g finely chopped red onion

¼ cup/60 ml red wine vinegar
½ cup/75 g chickpea flour
½ cup/70 g gluten-free flour blend (I like Bob’s Red Mill 1-to-1)
1 tablespoon plus 1 teaspoon nutritional yeast
½ teaspoon dried oregano
Unrefined salt
¼ cup plus 2 tablespoons/90 ml olive oil
¼ cup/40 g pitted olives, chopped
Scant ¼ cup/25 g sun-dried tomatoes, finely chopped
1½ cups/380 ml water
4 handfuls organic spinach
¾ cup/130 g chopped tomato
Shelled hemp seeds

In a small bowl, combine the red onion and vinegar and set aside to
marinate.
In a medium bowl, combine the chickpea and gluten-free flours,
nutritional yeast, oregano, and ¼ teaspoon of the salt. Add 2
tablespoons/30 ml of the olive oil, half of the chopped olives, the
sun-dried tomatoes and water, and whisk thoroughly.
Heat a skillet or nonstick pan over medium-low heat and add ½
cup/120 ml of the pancake batter. Cook for about 3 minutes, or until
golden brown on the first side. Flip and cook the other side, 1 minute
more. Repeat until all 4 pancakes are cooked.
Plate each pancake, top with a handful of spinach, and divide the
tomatoes and remaining olives among the plates.
Whisk the remaining ¼ cup/60 ml of the olive oil into the red onion
mixture, season with salt, and divide this mixture among the plates.
Top with shelled hemp seeds and serve warm.
 Wild Salmon with Apricots and Honey

SERVES 2

Wild salmon is an incredible anti-inflammatory, nutrient-dense food

source for your body, beauty, and energy. This delicious recipe takes
less than 15 minutes to prepare, start to finish. Briefly cooking the
apricots brings out their depth and showcases their sweet-tart flavors
—it’s worth waiting to find them in season but, if needed, you could
substitute other types of stone fruit, such as peaches, nectarines, or
plums.

2 (4-ounce/120 g) skin-on wild salmon fillets

Unrefined salt
1 teaspoon grass-fed organic butter, ghee, or coconut oil
3 tablespoons/scant 50 ml freshly squeezed lemon juice,
divided
4 ripe apricots, pitted and halved
1 tablespoon raw honey
1 teaspoon whole-grain mustard
2 large handfuls salad greens

Rinse and dry the salmon and season with the salt. Melt the butter in
a large skillet over medium heat. Add the salmon, skin-side down,
and let cook, uncovered, until the fillets are almost fully opaque and
the skin is crisp, 6 to 8 minutes depending on their thickness. Flip the
fillets and cook the top sides for 2 minutes more. Remove the
salmon from the pan.
Lower the heat to low, add 1 tablespoon of the lemon juice to
deglaze the pan, and immediately add apricots, flat-side down. Cook
for about 2 minutes, or until warm and browned on cooked side.
While the salmon and apricots cook, whisk together the honey,
remaining 2 tablespoons/scant 40 ml of the lemon juice, and mustard
in a bowl and season with salt. To serve, divide the greens between
2 plates and top each with a salmon fillet, 4 apricot halves, and a
generous drizzle of the honey mixture.
 Toasted Pumpkin Seed Pesto Pasta with Balsamic
Mushrooms

SERVES 4

This dish is such a crowd-pleaser, with all of the intense basil flavor
of traditional pesto, but with the added depth (and mega-nutrition) of
freshly toasted pumpkin seeds and handfuls of greens. I love the
contrast of nutty, bright pesto and tangy, umami balsamic
mushrooms. Make it with chickpea or lentil pasta for tons of
additional protein.

2/3 cup/90 g raw pumpkin seeds/pepitas

½ cup plus 1 tablespoon/140 ml olive oil
2 garlic cloves, chopped, divided
3 large handfuls (about 3 ounces/90 g) fresh spinach (or sub
other leafy greens, such as kale, watercress, or arugula)
1 cup packed/30 g fresh basil leaves
¼ cup/20 g nutritional yeast
½ teaspoon unrefined salt
14 ounces/400 g chopped mushrooms (try a mix of shiitake,
cremini, and white button)
2 large portobello mushroom caps (about 6 ounce/170 g), sliced
1 tablespoon low-sodium tamari
1 tablespoon balsamic vinegar
9 ounces/250 g uncooked pasta (I recommend chickpea or lentil
varieties)

Heat the pumpkin seeds in a large skillet over medium-low heat until
they begin to brown lightly. Remove from the heat and cool slightly.
In a high-powered blender or food processor, combine ½ cup/70 g of
the toasted pumpkin seeds (reserve the rest for topping), ½ cup/120
ml of the olive oil, half of the chopped garlic, and the greens, basil,
nutritional yeast, and salt until all have been incorporated. Set aside.
Return the skillet to medium-low heat, add 1 tablespoon of the
olive oil, and heat until warm. Add the remaining chopped garlic and
cook until fragrant. Add the chopped mushrooms and stir to coat.
Once the mushrooms have warmed, about 3 minutes, pour in the
tamari. Cook over medium-low heat until mushrooms have reduced
and the liquid has evaporated, about 10 minutes (you can speed the
process by pouring off the remaining liquid, if you’re short on time).
Remove from the heat and pour the balsamic vinegar over the
cooked mushrooms, stirring to coat.
Meanwhile, bring a medium pot of salted water to a boil. Add the
pasta and cook, stirring occasionally, until it reaches your desired
texture. Drain and toss with the pesto and mushrooms. Top with the
remaining toasted pumpkin seeds and serve hot.
 chapter five

Moonlight
In moonlight hours, we turn inward.

Moonlight shines a celestial brilliance over your world. At the same time,
darkness sinks in, casting shadows and silvery silhouettes of familiar
objects and places and perhaps even bringing feelings of fear and insecurity
that threaten your bright energy. Gazing at the moon and stars shining
hundreds of thousands of miles away calls to mind our tiny place in a
boundless universe. Moonlight reminds us that the same twinkling stars that
once guided sailors and explorers still shine and will continue to do so long
after our lifetimes. It humbles us into awed silence.
Moonlight also welcomes you with comforting arms. You’ve spent time
on intention and goal-setting, creativity and connection, joy and comfort,
and now here is your moment for stillness. For the first time today, the
arrival of moonlight grants permission to reflect and to digest the events of
the past 16 hours. See whether you can spend some time alone during the
moonlight portion of your day to create space for reflection. As you think
over the energy of your day, try filling in this statement: Today, I noticed
how much my energy is brightened by . I also noticed that it’s
dimmed by . When you look back over your day, what do you
notice about the energetic highs and lows that you felt? What will you do
again tomorrow, and what will you try not to repeat?
When moonlight, or any part of your reflection on your day, yourself, or
your life, feels dark, remember to look for and choose light. Although that
might mean literally turning on a lamp, it could also mean shifting your
thoughts and emotions to a place of joy, wellness, and peace. You are
exactly where you are meant to be in this moment. The light is there, even
at moments when it seems to be missing. Another sun is already on its way
to the horizon.

MOONLIGHT ENERGY THEMES

letting go releasing recharging slowing down internalizing digesting resting
reflecting repairing restoring sleeping

REFLECT ON YOUR MOONLIGHT ENERGY

What ritual(s) do I have to end my day with purpose?
What is my energy like at the close of my day?
Do I snack or eat meals close to bedtime?
What’s my sleep environment like?
What’s often on my mind as I fall asleep?
How is my overall sleep quality?
 Nature’s Energy: Moon, Stars, and Darkness
Often we turn indoors, draw the curtains, and put up walls to nature when
darkness arrives. It’s true that the darkest period of our day can be just that
—dark, lonely, and fearful—if viewed through the wrong lens. But there’s
so much magic, and so much light, in stepping outside to experience nature
in the moonlight of the day. Tonight, start by finding a dark place to look up
at the sky. After a few minutes of darkness, your eyes adjust to lack of light
and you notice that the sky becomes a multilayered field of stars, satellites,
planets—even shooting stars and constellations. Gazing at the moon and
stars fosters an extraordinary connection to the magnificence of the
universe.
In my mind, the moon and stars represent infinite possibility, universal
connection, and impermanence. To think that we’ve been able to walk on
the moon, orbit the Earth, and map the stars pushes the edges of what I
believe is possible in my own life. The idea that, no matter our location on
Earth, we’re able to gaze at the same moon creates a feeling of
connectedness that we know is our energetic reality. And the knowledge
that we’re merely specks of light in the vast universe brings up feelings of
awe that work similar to a spiritual practice.
The arrival of moonlight is a daily reminder that nature works in cycles,
large and small. Night settles in to remind us of our need for balance; for
every light there is dark, for every period of activity there is rest. These
moonlight moments are the most yin of the day. Recall that yin corresponds
to such qualities as dark, cool, damp, inward, soft, and feminine. This time
of day stands in stark opposition to the daylight you experienced 12 hours
earlier. Although not all of nature is resting during the moonlight hours, it’s
the time when many plants and creatures turn inward. And, of course,
darkness in nature is a grand metaphor for cyclical darkness in our human
lives. We’re reminded that for every dark there is a dawn, and even during a
long and difficult night there is promise and possibility of a sunrise.
The stars have a mystical quality that have fascinated humans for
centuries. They are symbols of wisdom, beauty, and wonder. Perhaps you
connect to the stars through zodiac signs that use the alignment of the stars
and planets to forecast the future. Or you might connect to the symbol of a
star, one believed to have been created five millennia ago. Incredibly,
telescopes show that stars appear to have pointed beams of light similar to
the simple five-point drawing of a star that we know so well.

Top Moonlight Energy Drains

Spending too much time with eyes focused on screens
Bright lights, loud noises that excite the nervous system and brain
Forgoing a full night of sleep to stay up late
Binging on TV or snacks to release built-up stress from the day
 Worries that interrupt sleep

MOONLIGHT ENERGY INFLUENCERS

The days can pass by at incredible speeds if you don’t slow down to
experience them. One sunrise turns to seven, the week begins again, then a
month and soon a season depart. Moonlight offers a moment to ground
yourself into the present by slowing down enough to savor this day before it
closes. Often that means resisting the call of the TVs and tablets and instead
going within and getting personal, with a spiritual practice that guides and
confers deeper meaning to each 24-hour cycle. In this section, we’ll look at
the energy of spirituality that could play a number of roles, from
complicated to comforting, in the moonlight of your day. And before the
day closes, you’ll support tomorrow’s energy by paring down and releasing
whatever weights you’ve picked up today: dim energy, emotions, worries,
to-dos, built-up stress, muscle tension. Ahead, we’ll look at the most
effective ways to cleanse, clear, and release in the interest of a brighter
sunrise tomorrow. And we’ll fine-tune the energy of sleep, a respite for the
four facets of your energy that helps you fully recharge.

FEEL YOUR PURPOSE: THE ENERGY OF SPIRITUALITY

What you believe defines your experience of life. Belief not only shapes
how you interpret events, it’s the lens through which you see your entire
world—including yourself. When you look in the mirror and see a divine
creation whose existence is a gift intended to bring good to the world, it’s
harder to single out perceived flaws and shortcomings. From a spiritual
vantage point, the flaws you once identified can be the very gifts that
bring you untold joy, insight, and opportunity. Your challenges, your
lessons, your dark night could become the ingredients that yield the
brightest, most euphoric dawn. Without the night, the coming sunrise
wouldn’t look nearly as bright, right? A mindset of possibility founded in
your beliefs is an undeniable energetic asset, one that’s sometimes the
missing link in a journey to feel lit from within.
Creating a spiritual practice of your own enables you to maintain that
mindset of possibility along your life’s journey. Spirituality expands both
possibility and your sense of self. Developing a spiritual practice diverts
your focus from the dark, creates deeper meaning in your life, offers
guidance along your path, and sets you on track toward the best version of
yourself. Your spiritual beliefs may remind you that each moment is a
perfect part of your journey, and support you in viewing your life from a
place of trust and abundance rather than fear and lack.
What exactly is spirituality, and what defines a spiritual practice?
Spirituality itself is a level of awareness, namely, “the quality of being
concerned with the human spirit or soul as opposed to material or physical
things.” It’s also your connection to a more conscious existence. Spirituality
helps you ignite your light and can even help you sustain it in challenging
times. Bringing spirituality into your life actively connects you to your
values and purpose, helping you refine your role in life in the process. In so
many ways, spirituality eludes definition because it’s a deeply personal and
individual experience. Rather than direct you to a particular religion (many
of which share the same truths) or recommend one form of spiritual
practice, I wish to share only the immense value of spirituality in your
energetic life. Your spiritual practice may be the most powerful and
underutilized energetic influence you possess. Ahead, we’ll discuss the
foundational ways that your own unique spiritual practice has the potential
to light up your energy, and with it, your life.
 A Shift in Focus
Nothing keeps you stuck in the dark quite like the inability to shift your
focus from troubling circumstances. When you perceive a problem or a
hardship, it’s often all you can see. Just shouldering the stress, worry, or
frustration you feel around the experience is enough to dim your light—and
weaken your confidence, your physical body, or your ability to see your
way clearly through the situation. That’s where a spiritual practice comes in
to shift your focus. Grounding your outlook in a belief in a greater plan for
your life can balance a hardship with an opportunity or a learning
experience, one that allows you a bigger say in your story. Shaking up the
comfort of our lives is something that few of us are willing to do
unprompted. But given a major challenge or setback, we often rise to the
situation and through that experience find ourselves shining brighter than
before. Physically, such a shift in perspective prompts the body to lower
blood pressure, increase blood flow to the brain for a cognitive boost, and
improve immune function to allow healing and thriving to take place.
The next time you’re facing a challenge, aim to view it as a learning
experience and opportunity. I believe that you’re alive to learn, love, and
light. Adopting a similar view, in your own way, can help shift your focus
from a problem to the possibilities before you. What new opportunities
have arisen on this path? Who else can you help along the way? The more
you trust in the perfection of this moment, your journey, and what it has to
teach you, the more light flows through and from you. That energy can
awaken in you almost superhuman resilience, while attracting you to other
bright sources of energy along the way.
Perhaps the most fulfilling way to find light in the dark is to bring it to
others. It’s yet another way to shift your energy, and an act that likely
enhances your own spiritual life as a result. Compassion for others has
actually been shown in scientific study to be one of the traits most
predictive of well-being. Like spirituality itself, no-strings-attached
generosity creates a positive energy feedback loop, from yourself to others
and back to you. Directing thoughts, resources, and energy toward others
has frequently been shown to amplify fulfillment and joy in return. Ask
yourself what you have to give without expecting anything in return. It
could simply be time or patience. It could be a comforting presence, or
appreciation. Often, it lights us up to express the love, kindness, or
stewardship that we wish to feel directed toward ourselves as well.

Deeper Meaning
During childhood, there’s tremendous focus on the career you’ll choose as
an adult. What role will you play in our world? As adults, most of us are
still somewhere in the process of answering this one. But as you grow, the
question that might better serve you is, What’s my purpose? So many of us
fail to distinguish purpose from profession. What if the purpose of our lives
is the experience of our journeys? Perhaps the unique experiences and
encounters of your life give shape to your purpose. Deepening a spiritual
connection encourages you to trust that your life has a purposeful direction,
even if you can’t define it in the moment. It cultivates strength, faith, and
patience while you’re in the process.
What does it mean to have a higher purpose? As humans, we inherently
seek meaning, explanation, and answers to big questions about our reason
for being. I believe that we all have the opportunity to contribute to the
positive direction of our world. I take strength in the idea that, at our core,
our lives were created with the goals of spreading and embodying love.
Spirituality balances the divine purpose of our individual journeys with the
humility and lack of ego that we feel in our role as one small piece of the
universe.
It’s incredibly thrilling to think about the energetic connections we
share, our universal oneness. The same energy that we see in a wildflower
or the Grand Canyon or the miracle of the ever-cycling seasons is flowing
through us. Wild, isn’t it? Look in the mirror as a reminder that you possess
that same energy, in human form. Reflecting on the smallness of yourself
creates a feeling of awe that prompts physical change in your body,
lowering levels of the inflammatory cytokines that impede healing and even
contribute to depression. Feeling awe can also boost your altruistic
tendencies, spurring you to act in pure interest of others by diminishing
your own central role in the world. What a beautiful way to raise the light
within you and spread that light to others in the process.
 Guidance and Surrender
The world can feel scary and overwhelming, at the same time that it’s joy-
filled and miraculous. We try to plan, see, and predict our way down the
right paths. But the reality is that we’re not all-knowing or all-seeing; we’re
human. Spirituality releases the need to control and gives us permission to
experience life as a personal journey of learning and development. It frees
us from the need to shoulder energy-blocking feelings of fear, burden, and
worry. Spirituality itself is a balance between taking charge, and letting go.
It’s a source of both surrender and inspiration that allows us to release the
burdens we carry and eliminate the need to know the answer or see the
resolution, helping us maintain energy and momentum in the process.
The idea of surrender may appear as if you’re giving in, but it’s more
like an acknowledgment that you’re willing to embrace the big picture,
rather than getting stuck in the details. Surrender is a demonstration of your
faith that good things are yours, and your trust that your journey will take
you to them. Letting go of expectations and allowing your life to follow the
path that connects you to your light can be scary, but less so when you trust
in both your intuition and spiritual guidance. Maybe your current
expectations are not serving you; perhaps something even more
transformational is in your future. My favorite act of surrender and an
intention that the highest good will come from my life’s journey is simply
saying, “May God’s will be done.” Such a prayer is a release, a surrender,
and an intention all at once. It’s an expression of your trust that if you
continually seek to brighten your energy and share that energy with the
world, you will receive exactly what you need along the way. Because
spiritual tools like prayer and meditation have a well-documented positive
effect on the body—speeding healing, boosting mental health, and at times
even bringing about unexplained recoveries, they’re powerful tools for
brightening the energy in your life. And they do more than just support the
healing or resolution of an issue in question—they remind us of our
connectivity and the greater journey we’re on. They create a compelling
reason that spirituality should be an important part of your energetic life.
 Best Version of Self
When each of us strives to our highest good, we brighten the energy of the
universe. That highest good, or best self, is reached over time, by
consciously crafting the person you want to be. Striving toward that highest
self often feels like it has little currency or significance in day-to-day life.
But its value becomes clearer over time, in the feedback loop of light that
you create in your life. In the interest of energy, try dedicating at least some
of your spiritual practice to self-awareness and the ways that you can live to
your own highest good. It may even help you to put into words the purpose
you see for your life, like this:
Each day on Earth, I’m alive…

To learn
To love
To spread light
To support others to use their role for these purposes

When we all create higher aims for ourselves, we shape a more just,
peaceful, love-filled existence—and the entire world benefits. Spirituality
helps release the dim energy states of fear, jealousy, want, lack, and so on
that block us from so much of the good that’s possible in our lives. It also
encourages you to release past mistakes that continue to dim your light; to
eliminate that baggage that’s holding you back from becoming the person
you aspire to be. There will still be dim energy states, there will still be
regrets, but they no longer bring with them failure or shame—only growth
and experience. You are perpetually remaking yourself, with your beliefs as
the foundation of the you of tomorrow. Every day, every moment, is a
chance to start anew, so take this moonlight moment and begin.
As you explore the role of spirituality in your life, pay close attention
what resonates with you—and what doesn’t. What creates the feeling of
bright energy within you? Maybe there’s a belief system that you gravitate
toward, or a spiritual experience that you’ve wanted to try. Make this your
moment to explore it, knowing that the experience could offer you a huge
influx of energy that makes you feel lit from within. Do you have a friend
with a spiritual practice? Ask her about it and learn why it’s meaningful to
her. Spirituality in your own life can involve creating art, spending time in
nature, meditating, writing and studying the words of a prayer or religious
text, becoming an active part of a religious community, surrendering
worries that otherwise rule your mind, or any number of activities. The role
of God, or Source, in your practice will be defined by your beliefs. Your
spiritual practice will likely evolve through the chapters of your life. If
spirituality is uncharted territory for you, I urge you to approach it as a
personal exploration that can offer deep meaning for your life. Each day,
aim to spend some time on a practice that you create; perhaps you pair a
short yoga sequence with reading a favorite spiritual text, or you mix prayer
with a few minutes of visualization or quiet breathing.

My biggest spiritual energy shift came when:

I found that surrendering the very real fears around my future
with chronic illness was the key to a change in energy and
healing capacity.
 SPIRITUALITY ENERGY IN PRACTICE: GRATITUDE
PRAYER
Spirituality takes on a greater role in your life the more you
connect to it. It requires attention—a frequent awareness of its
presence and function in your life. I think that spirituality feels
more natural and fundamental as you integrate it more fully into
your day, rather than keeping it separate or compartmentalizing
your spiritual self. It helps to have a regular time and place to
check in, as with prayer.
Prayer is a universal language. It can be simply “an earnest
request or wish,” as the Merriam-Webster dictionary defines it.
But more often that request is directed specifically toward God,
Source, the universe, or a higher power. Science struggles to
fully explain the effects of prayer, even as it continues to
document its often-profound healing potential. Scientific study
has found that even if prayer itself doesn’t bring about a
resolution to what is being prayed for, the placebo effect it
produces may. Prayer appears to create healing power that
helps us stay healthier longer, recover faster, and improve our
overall quality of life, with particularly strong benefits for mental
health and resilience.
Use your moonlight time to create a simple prayer of
gratitude for the four facets of your energy. It might go
something like this:

Thank you, God, for my physical abilities. Thank you for the hundreds
of strong steps I took today.
Thank you for my mental focus, and for the project I made great
progress on.
Thank you for the emotions I experience. Thank you in particular for
the joy I felt today in when I visited my nieces.
Thank you for the gift of my soul’s purpose, and for the opportunity to
continually seek it.
Wherever the new day takes me, may my thoughts, actions, and
interactions be in alignment with my higher purpose.

After you’ve crafted your prayer, go ahead and say it aloud

—a practice that many cultures believe amplifies the
experience and its intentions. Feel the surrender and the
possibility that comes with it. Gratitude makes you feel alive,
vital, loved, flowing with energy. And your personal gratitude
prayer can help you feel guided and protected while pushing
you to be the best version of yourself and contribute to a better
world.

Energy Booster
The practice of loving-kindness meditation, also called metta, is
one that I love for brightening my energy as I direct good
intentions to others. Metta prayer, traditionally a Buddhist
practice, is one of the most simple, beautiful, and universal
prayer practices, and one you might like to add to your routine.
Metta prayer sounds something like this:

May all beings be happy and free.

May all beings be well and at peace.
May all beings know love.

You can pray this prayer, or one like it, by first directing it to
yourself “May I be…,” then to a loved one, a small group, your
community, and then to the world.

REBECCA’S MOONLIGHT

NAME: Rebecca Casciano

WHAT TO KNOW ABOUT ME:

I’m a clean beauty makeup artist and founder of the Sacred Beauty Movement. I
empower women to embrace their authentic beauty so they can radiate a confidence
that positively impacts all aspects of their lives.

THE MOONLIGHT HOURS OF MY DAY ARE USUALLY:

Filled with self-care.

MY ESSENTIALS FOR THE BEST MOONLIGHT ENERGY:

I review my daily wins, big and small, to help me feel more relaxed and positive
before bed; I practice a “digital sunset,” powering down all electronics at least an hour
before bedtime; and my nighttime facial routine is also essential—all of my products
 are plant-based and they smell and feel amazing!

FAVORITE WAY TO FUEL MY BODY DURING MOONLIGHT

HOURS:
Drinking warm lemon water or herbal tea, like chamomile or peppermint.

MOONLIGHT ENERGY INFLUENCERS AFFECT MY

PERSONAL ENERGY MOST IN THE AREA OF:
Spirituality. My nightly gratitude practice helps me feel thankful for all of my blessings
and connects me to my sacred self, which brings me peace. While I often meditate
and pray in the morning, the evenings feel like a good time to reflect and give thanks
for another day. This helps me to float into sleep thinking happy thoughts and feeling
grounded.

LET IT GO: THE ENERGY OF RELEASE

As you deepen the beauty, resilience, and joy in your life, you’ll find that
the energy you let go is just as important as the energy you take in.
Throughout the day, you’re continually rebalancing your energy,
consciously and sometimes unconsciously, based on the energy around you.
And, ideally, you’re releasing dim energy or emotions that don’t serve you
in the process. Still, unwanted energy and emotions get stored and
suppressed just as often as they get released. It’s not always easy or possible
to reflect on the way something is making us feel within the flow of our
day, leading us to brush feelings aside. Imagine that your colleague’s energy
affects you negatively throughout the day, so much so that you don’t have
much time to separate from it, much less reset your energy. You come home
and try to put it out of your mind so you don’t bring that dim energy to your
relationship, your family, or your home space, but in doing so you suppress
this energy even further.
Finally, in the moonlight of your day, you have a chance to release it and
reset. If you miss this chance (say, you decide to catch up on emails, do
laundry, or watch TV, and forget about it), you’ll keep pushing this energy
to the periphery, trying not to let it affect you even as it continues to do so.
As you close your day, it’s so valuable to have at least one healthy practice
that allows you to release. And when you let go of unwanted energy, you
restore bright energy flow that noticeably lights you up.
Your body’s energy, when in balance, flows freely. You default to a
feeling of ease. But if you’re not actively releasing, it’s all too easy to get
stuck in a cycle of suppressing and avoiding dim energy until you’ve built
up so much that it takes its toll on one, or all four, of your energy facets.
Stuck and suppressed energy manifest in various forms of imbalance—pain,
illness, anxiety, restlessness, fear, anger, and sleeplessness, to name a few.
Not releasing, forgiving, or allowing yourself to evolve is one of the fastest
ways to dim your energy and cloud your joy. Many of us see our past as a
major influence, if not the single biggest influence, on our present energy.
But nothing creates more stuck-ness in our lives today than being trapped
by past energy. It’s never okay to cheat yourself of today’s energetic
possibility because of yesterday, making the releasing practices of
forgiveness, letting go, and grieving vital to our healthy lives.

FEELING STUCK ENERGY AT THE END OF THE DAY

Unresolved dim energy (think: anxious, angry, overburdened) at
the end of the day often leads to dim energy at the start of the
next day, perpetuating the cycle. How do you know if you’re
stuck in a dim energy state at the end of the day? You might
recognize a pattern like one of these:

Cyclical thinking
Feeling anxious and unsettled
Numbing yourself with food or distractions
Procrastination
Lack of motivation
Feeling unsatisfied
Sadness
 Dreading tomorrow
Physical aches and pains

Release is essential for resilience in the face of challenging times. You

can’t be expected to weather a challenge if you’re already carrying around
dim energy that taxes your body, mind, emotions, and spirit. Science
supports the significance of release, showing that repressing emotions in
turn suppresses the immune system, making us vulnerable to a host of
health issues. A suppressed immune system diminishes your physical
energy in everything from beauty (speeding up the aging process and
slowing collagen production that results in visible skin aging) to your
body’s ability to recover from stress and illness (making you more prone to
chronic conditions, mental health issues, and even hormone imbalance that
impacts weight, fertility, and mood). Repressing emotions equals
suppressing immunity—remember that!
Scientific study shows that our emotions are strong predictors of health
outcomes, incredibly even more so than diet and exercise. Emotional traits
closely linked to your energy, such as hopefulness, a sense of personal
agency, resilience, and taking an active involvement in life, are all
positively correlated with health and longevity. On the other hand,
systematically avoiding the expression and release of emotions can actually
lead them to arise as physical pain or tightness. Somatization is a term used
to describe the unconscious process through which emotional pain becomes
physical pain, and it can manifest in just about any system of the body.
Practice releasing what you’d otherwise hold in. At times when my nervous
system issues exhaust me beyond my limits, expressing emotion through
movement, journaling, or even tears has allowed me to experience a
complete energetic shift. But take note: it’s not the emotions themselves that
threaten to dim your light. Feeling anger, worry, jealousy, and so on is part
of the human experience, totally healthy, and makes you no less of a
beautiful light shining in the world. Go ahead and feel those emotions; the
key is that you experience them when they come to you, acknowledge
them, and let them go.
 How Can We Release?
Think how amazing it feels to sob at a sad movie, laugh until your abs hurt,
punch a pillow when you’re mad, sing a song at the top of your lungs in the
shower—these are healthy forms of energetic release. Every energy
influencer, from spirituality to movement to breath and creativity, includes
some component of release. Energetic release takes so many forms—words,
actions, visualizations—that you can find one to practice anytime, anyplace.
Here’s a list of some of my favorites that target each of your four energy
facets.

PHYSICAL RELEASE
Move: run, walk, skip, stretch, rebound, box, cycle, etc.
Stretch deeply
Massage—from yourself or someone else
Dance to your favorite song
Sweat in a sauna
Take a salt bath
Practice yoga
Use a foam roller on body muscles

EMOTIONAL RELEASE

Cry it out during a sad movie or song

Chat with a friend
Watch comedy and laugh until your stomach hurts
 Yell into a pillow
Forgive
Sing
Write down your thoughts or emotions on a paper and then burn it

MENTAL RELEASE

Journal your thoughts

Write tomorrow’s to-do list
Prepare for tomorrow morning
Finish a task that’s weighing on you
Put down devices
Clean out clutter
SPIRITUAL RELEASE
 Pray
Recite a mantra
Paint
Smudge your space
Chant or hum
Spend time in nature

To release most effectively, it’s important that you first relax as much as
possible. Habits that get you into a relaxed state—think: visualization,
meditation, breathing, stretching, singing—are the best friends of release. If
you have lots of energy to release, your body might be especially tense, so
unclench, unwind, slow your mind, and lengthen your breaths. You might
try mentally scanning your body and stretching to loosen up spots where
you feel tightness before you begin. As you scan, do you notice any pain or
tension? You don’t need to spend tons of time evaluating your body, but you
may find that it has a default spot for holding energetic tension, such as
your jaw, your neck, or your upper back.
Next, practice one of your energy releases. If you’re in a place where
you can’t get up and move around, simply visualize energy moving out of
your tense spots and leaving your body. What does it feel like as it leaves?
Can you replace the dim energy that’s leaving with a bright image or
feeling? You don’t need to replay every detail of your day to connect this
dim energy to its source, simply let it go. Sometimes the release will be
brief—a few sentences in a journal or a quick stretch—and other times it
will take a while for you to feel your balance return. Spend as long as you
like. Easy to moderate exercise before bedtime has been shown to promote
deeper sleep, so choose a movement-based release if that’s what speaks to
you.
Healthy energy release prevents or supersedes other forms of release that
sabotage your well-being and happiness over time. Wait, there are
unhealthy ways to release energy? For sure. You’ll recognize them because,
while they satisfy you in the moment, they’ll leave you with feelings of
regret or negativity over time. Think: eating your emotions with junk food
or reaching for alcohol before you’ve dealt with the energy you’re feeling.
I’ve found that my clients who can’t seem to curb self-destructive nighttime
habits—such as binge-eating at night when they’re actively trying to lose
weight, or staying up too late streaming TV shows that continually lead to
disrupted sleep—finally break the cycle when they implement a healthy
end-of-day release in its place.

WHO CAN HELP ME WITH ENERGY RELEASE?

If you find that you have much more than just today’s energy to
release, or if you know that that you have stored energy and
emotions from past trauma, you may want support as you
explore energy release. If at any point you feel unprepared to
deal with the energy and emotions you feel, it’s important to
seek professional support from a psychotherapist, counselor,
coach, or another expert in emotional and energetic processing
who can help you safely release feelings that may be especially
strong or long-held. In sharing them and letting them go, you’re
taking important steps to let your light shine as brightly as
possible again. If you’re looking to explore new or unfamiliar
forms of energy release (often called energy work), experts in
fields including Reiki, acupuncture, sound healing, and tapping
—collectively known as energy workers—can guide you
through their own process of energy release.

YOGA FOR RELEASE

Movement can be a very natural way to release, and yoga in
particular teaches many poses that encourage energetic
release through physical motions and stretches. Try these
 poses that are especially conducive to energetic release:

Restorative yoga poses, like supported child’s pose or goddess

pose
Supported back bend
Cat-cow
Thread the needle
Inversion

As you practice release, allow yourself to feel proud and empowered by

the choice you’re making for your energy, rather than victimized by the
unwanted energy that has been burdening you. See yourself moving
through your experience to something meaningful, learned, or
beautiful on the other side. Tonight, that is likely a feeling of peace,
lightness, sleepiness, well-being, or a restful night ahead. You might
even find that releasing emotions makes you extra tired, making it an ideal
bedtime practice.
There are energy releases for all four facets of your energy—physical,
emotional, mental, and spiritual—so if you’re still feeling tension after
jogging around the block (physical energy) or recapping the day over a
conversation with your best friend (emotional energy), look at the
remaining facets of energy that might need some support. Try jotting down
the tasks on your mind to clear your mental energy, or take a few minutes
for prayer as a spiritual release. Science has studied several of these forms
of release for their benefits to well-being and found interesting explanations
for why they work. For example, journaling seems to noticeably engage the
vagus nerve and activate the parasympathetic nervous system when
practiced for about twenty minutes, three days in a row. Crying it out seems
to work because it releases endorphins and oxytocin that can soothe both
physical and emotional discomfort and help you sleep better. Choose
whatever form of release brings positivity and balance to your body tonight
—there’s really no single best practice. If it leaves you feeling lit from
within, you’ll know your body, mind, emotions, and spirit can benefit from
release as a regular ritual.

My biggest release energy shift came when:

I stopped returning to work after I put my son to bed, and
instead used the time to let my body wind down, release the
day, and prepare for a fresh, focused start in the morning.
 RELEASE ENERGY IN PRACTICE: CLEANSING SKIN AND
BODY
Cleansing your face at night is a habit you’ve likely been
encouraged to practice since your teenage years. On the
surface, you’re cleansing to remove dirt, sweat, and makeup,
and exfoliate old skin cells. But a nighttime cleanse—of your
face, or your entire body—is a ritual that takes on larger
significance when you couple it with your practice of daily
release. The simple act of cleansing stimulates your senses of
touch, smell, hearing, and sight; brings fresh circulation to your
skin and releases muscle tension; and gives you a symbolic
reminder of the release that is so restorative to your energy in
the moonlight hours. We all need a regular way to let go of
unwanted energy and refresh ourselves, and cleansing is a
moment of self-care that achieves both.
My guess is that your cleansing ritual has evolved over time,
so let’s take that evolution one step further. Why not make your
nightly skin cleanse the close of your energetic release ritual?
As you cleanse your skin tonight, imagine yourself washing
away the unwanted energy of the day, leaving only pure, bright,
and light energy behind. Call to mind whatever you’re releasing
and let it be rinsed or wiped away, refreshing your mind, body,
emotions, and spirit. I think that the popularity of the practice of
self-care stems in part from our collective need for a regular
release ritual. Tonight, create your own self-care practice that
embodies this for you.

Energy Booster
One of my favorite release rituals is facial massage, especially
the practice of facial gua sha. It’s ideal coupled with this
moonlight cleansing practice. All you’ll need is an inexpensive
gua sha tool (usually made of polished stone), facial mist, and
facial oil. Mist your clean face, press a few drops of oil over
your skin with your fingertips, and you’ll find that your gua sha
stone glides easily, creating an instant feeling of energy release.
While you perform this practice, take deep breaths and imagine
energy being released with every swipe of the gua sha stone.
 When you move over areas of tightness, soreness, or tension,
visualize the release that’s happening in your body to allow
energy to once again flow freely. As a bonus, you’ll support the
flow of lymph (an important waste-removing fluid in your body)
and see brighter, smoother, more toned skin. This one works
wonders to release my tense brow area, restoring optimal
circulation of blood and energy.

SWEET DREAMS: THE ENERGY OF SLEEP

Sleep is the bridge between your energetic days; it’s the close of one day’s
energy cycle and preparation for the beginning of another. You know that
sleep resets your body and brain and enables you to have the most
energetically healthy day possible, but given that personal energy is unseen
and unmeasured, it’s easy to overlook how dramatically the quality,
duration, and frequency of your sleep influence your wakeful energy. Think
about the last time you had a restless night. The following day, you
probably needed to try so much harder to project bright energy, handle
stress, get in the flow of creativity—even choose food with the greatest
energy benefits to your physical body. You may have been more rushed and
impulsive, less intentional, and maybe you even skipped some of your
favorite activities in favor of a nap. Sleep makes it possible for you to live
life as your most beautiful, resilient, joyful self; when it goes awry,
bright energy becomes a struggle rather than a flow.
Sleep is truly one of the most miraculous parts of your energetic day,
and certainly one of the top energy influencers to prioritize to perform at
your best, recover, and stay well. Yet our endlessly stimulating modern
world seems to have been built in opposition to sleep, since we actually
need to stop—watching, doing, thinking, working out, planning, shopping,
taking in—for about eight hours every night to rest. Insomnia and poor
sleep have become an epidemic, and I believe energy has everything to do
with the issue. Poor sleep often happens when we have unsettled energy
(frenetic, agitated, worried) keeping us from rest. This is one reason that
setting a sleep prep alarm 30 minutes before bed is so effective. It reminds
you to start settling and shifting your energy toward sleep immediately, not
30 minutes later when you want to be dozing off. Your sleep prep can be
guided by your specific preferences, but it usually lasts 15 to 30 minutes,
involves a calming practice (you can make this one of your energetic
releases for the day, such as stretching, journaling, or taking a bath),
lowered lights or candles, and peaceful sounds or silence. Rather than
missing out on the world, in sleep you’re making possible everything your
body will experience tomorrow.
It might surprise you that your brain isn’t resting at all during sleep; it’s
actually more active than ever. As your body progresses through sleep
stages, your brain is processing and storing memories that contribute to
brain growth, as well as cleansing waste, a process managed by the
glymphatic system. Without this cleansing process, your brain isn’t able to
properly detoxify waste that affects learning, memory, and possibly even
the future development of Alzheimer’s disease. When I’m sleep-deprived, I
notice big changes in my nervous system, a key supporter of energetic
health. Lack of sleep seriously impacts the nervous system, making you less
able to handle stress. Just one night of poor sleep has a negative effect on
your brain’s ability to regulate your emotional response, making you
hypersensitive and potentially far moodier and more anxious than if you’d
had adequate rest. In fact, you’re seventeen times more likely to have
clinical anxiety, and ten times more likely to have clinical depression, if you
experience insomnia.
A night of poor sleep also makes you more sensitive to pain, while
dulling your body’s production of natural opioids that would otherwise
lessen your pain perception. The result? You’re noticeably achier. You
might also get sick more easily, as sleep regulates the immune system. Poor
sleep negatively impacts immune system function by depriving us of
cytokines that fight inflammation and infection. And on top of that, poor
sleep impacts blood sugar and cravings, increasing insulin resistance and
cortisol that makes you crave sugar and processed carbs. The result is often
weight gain that could impact your positive mindset about your appearance
and overall health. Each of these is a contributor to your overall energy.
What if you can’t seem to rest well? First, take a look at the stress in
your life and the way you handle it. The body often processes stress as
insomnia. It’s so easy to get stuck in a downward spiral: stress begets lack
of sleep, which makes you more prone to stress and continued poor sleep,
and so on. But when you sleep well, you perpetuate a positive cycle: getting
restful sleep improves your mood, which keeps you calmer and makes
sleeping well even easier, while good sleep makes eating healthier and
maintaining a healthy weight more effortless. If you’ve practiced a healthy
form of release from the previous section, you’re already setting yourself up
for lower stress and a more energetically restorative night of sleep. You may
also want to add a meditation practice to your day. One study found that
after practicing meditation in the morning, nearly every participant fell
asleep faster, slept longer, woke up less often, and had more efficient sleep
cycles. Another found 10 minutes of mindfulness exercises to be the brain
equivalent of 44 minutes of extra sleep for those who were sleep-deprived.
Because there are genetic variants that influence our sleep experience,
what helps one person achieve great sleep might be wrong for another. For
example, many sleep experts recommend cooling down your room for your
best sleep, but it’s easy for me to get too cool, which keeps me awake in
turn. I find it essential to block out all light sources (one of the top sleep
interrupters) for my best sleep, so I keep a soft eye mask in my bedside
table and put it on whenever I’m distracted by outside lights. While light is
healing and restoring in many forms, too much blue light exposure spells
trouble for your energy. Blue light that we’re exposed to every time we turn
on the television, scroll through our phones, or read on a laptop or tablet has
deleterious effects on the body, suppressing production of melatonin (the
hormone that is important for restorative sleep, antiaging, and circadian
rhythm). Any light in your sleep space disrupts your circadian clock as well
as your melatonin secretion, affecting the length and quality of your hours
of rest.
In addition to light, electromagnetic field (EMF) exposure interferes
with melatonin production, leading some experts to recommend an EMF-
free sleep space. Because EMFs are energetic fields, they have a clear
interaction with your own energy. You may find that shutting off your Wi-Fi
at night or keeping your sleep space free of devices that emit EMFs allows
you more restorative sleep and refreshed energy when you wake.
Remember, sleep is your chance to push the reset button on your energy;
treat it as the final energy source for your day.

BLUE LIGHT AND BEAUTY

Blue light emitted by phones, tablets, and televisions sets off an
inflammatory response in the body and skin that contributes to
the breakdown of collagen and elastin (key structural
components of skin that give it its youthful appearance and
prevent wrinkles), as well as the formation of dark spots called
hyperpigmentation. Although blue light in small doses is
sometimes used for acne therapy, regular exposure isn’t
beneficial to our skin. Try switching your screens to a warmer
light filter, and make sure your diet contains antioxidant-rich,
collagen-building foods, such as leafy greens, pastured eggs,
colorful raw peppers, cabbage, berries, or even bone broth.
During sleep, the body secretes growth hormones that assist in
skin repair and the optimal health of your whole body. When
you don’t sleep well (because of too much blue light exposure,
or otherwise), you miss these youthful benefits.

My biggest sleep energy shift came when:

I replaced nighttime screens with books, magazines, and other
wind-down activities

SLEEP ENERGY IN PRACTICE: YOGA NIDRA

Both yoga and meditation offer profound energy benefits for the
body, but these practices sometimes feel intimidating to
newcomers. One way to gently and easily segue into yoga or
meditation is to try a guided relaxation practice called yoga
nidra that combines some elements of both meditation and
yoga. Yoga nidra allows the body and mind to deeply relax
while you remain awake in a deep theta or even deeper delta
brain wave state that lets you access your subconscious. The
delta brain wave state (often reached in yoga nidra, as well as
during some meditation and deep sleep) is one where our
bodies release the most antiaging growth hormone, making this
practice another fountain of youth. One study used brain scans
to show that the brains of yoga nidra practitioners entered a
state of profoundly deep relaxation akin to sleep, yet remained
awake. Another showed the practice to significantly decrease
anxiety and alleviate depression and PTSD. It’s believed that 1
hour of yoga nidra is as restorative to the body and nervous
system as several hours of sleep, so you could even use this
practice during the day when in need of a deep recharge.
During yoga nidra, you may experience feelings of
overwhelming peace and well-being, which are healing to your
body and beneficial to your energy.
Yoga nidra is often practiced in savasana pose, the final
resting posture of yoga practice that has you lie on the floor
with arms at your sides, palms facing up, and your entire body
relaxed. If you prefer, you can also prop yourself up on pillows
in a pose that feels relaxed and supported. To explore a
nighttime yoga nidra that will begin to relax your body and mind
in support of restorative sleep, you only need 10 to 15 minutes.
A longer, more restorative practice would be 30 to 60 minutes,
and you can readily find guided yoga nidra of that length to
listen to at home.
Lie down in a comfortable place, on your back with your
arms at your sides and palms up. A soft spot on the floor
works, as does a yoga mat or even your bed. If you plan to
sleep afterward (or just want to try this practice as a way to drift
into sleep), practicing in bed is fine, but know that it may make
you more prone to sleep instead of maintaining a state of
awake relaxation. You might also want to cover yourself with a
blanket, in case your body temperature drops during its
stillness.
Once you’re comfortable, create a positive intention, known
as a sankalpa, for your yoga nidra practice tonight. You’ll think
about your sankalpa at the beginning and end of your practice,
which can help imprint the intention into your subconscious as
you enter and exit deep brain wave states of alpha, theta, and
delta.
Once you have your sankalpa in mind, feel that thought
spread throughout your body. Then, let heaviness take over
your body as you connect to the ground or the spot where you
lie.
 Slowly breathe in and out through your nose. With each long
exhale, count backward from 10, all the way to 1. Every time
you exhale, let your body sink deeper and feel heavier.
At this point in your yoga nidra practice, progressively relax
each area of your body, moving from your head down your
body, and from specific body parts to whole regions of the
body.
As you move to each new part of your body and relax it,
visualize it filling with warm golden light. Let that light bring you
peace, joy, healing, or whatever energy you desire.
At this point, you should be feeling deeply relaxed, in a
meditative rhythm that requires you only to effortlessly glide
your focus from one body part to the next, allowing you to
remain in a hypnotic state. Feel any sensations that come up
as you scan your body.
You’ll finish your practice by gently moving your body out of
its resting state, and focusing on your sankalpa one final time
as you return to consciousness—or drift to sleep.
The act of increasing attention to both large and small areas
of your body, including muscles, nerves, and organs, brings
restorative energy to those areas of your body while supporting
energy flow and release. Yoga nidra connects you more fully to
your physical body even as it relaxes your mind in a hypnotic
way. If you enjoy yoga nidra and its benefits and would like to
practice it further, I recommend looking for a guided audio
practice that you can simply lie back and listen to as you
prepare your body for sleep.

Energy Booster
Magnesium is my favorite evening relaxation supplement, one
that so many of us are deficient in. I get this mineral from food
(leafy greens, raw nuts, beans, bananas), supplements, topical
oils, as well as Epsom salts. Magnesium relaxes muscles,
soothes anxiety, and is essential for the proper function of the
 hypothalamic-pituitary-adrenal (HPA) axis, which balances your
stress response.

More Ways to Feel the Energy of Moonlight

Let the room get dark without turning on any lights.
Sit outside and look at the stars. Lie on your back, adjust your eyes to
the light, and appreciate the vastness of it all and the coming period
of rest.
Dance, move, stretch to physically release emotion and energy from
your day.
Light a candle in a dark space.
Listen to a guided meditation to settle your mind.

RECIPES TO NOURISH YOUR MOONLIGHT

ENERGY
The last bites have been taken and tables have often been cleared by this
time of the day. In the moonlight hours, the body begins a period devoted to
repair and replenishment rather than digestion. If you’re feeling well-
nourished at this time of day, you won’t need more than a little hydration.
Still, on occasion, you might find yourself desiring a few sweet bites to end
your day, comforting and warming drinks to encourage sleep, or light
snacks that will keep overnight hunger at bay and support uninterrupted
rest. You’ll find those here, along with inspiration for two overnight
breakfasts that you can prepare before bed and have ready for your sunrise
meal.
 Ideal foods for moonlight energy:
sleep-supporting foods, like tart cherries, nutmeg, chamomile,
oats, bananas, walnuts, almonds; calming adaptogens, like
reishi, ashwaganda, chamomile, tulsi; “overnight” foods, like
oats, chia pudding; and make-ahead smoothies
 Dreamy Dandelion Tonic

SERVES 1

Dandelion root tea is one of my favorite drinks for a healthy liver—a

key organ for detox, skin radiance, and overall wellness. This date-
sweetened tonic combines healthy fats for nutrient absorption with
protein-rich collagen for youthful skin structure and hydration. Its
coziness makes you want to curl up with a mug, which you can do
even late at night since it has no caffeine!

1½ cups/380 ml strong brewed dandelion root tea (I like Traditional

Medicinals, or 1 tablespoon Dandy Blend powder)
1 tablespoon almond butter
1 large pitted Medjool date
1 scoop collagen powder
Pinch of unrefined salt (omit if your almond butter contains salt)

Combine all the ingredients in a high-powered blender and process

until no date chunks remain. Transfer to a saucepan and warm the
tonic to your desired temperature. Pour into a mug and serve.
 Moonlight Bites

MAKES 10 BITES

Both tart cherries and walnuts are top food sources of sleep-
promoting melatonin. Walnuts’ rich content of omega-3s may also
help keep you full and your blood sugar stable while you sleep. Tart
cherries are rich in anthocyanins, which preserve skin elasticity,
while reishi mushroom calms your body before sleep.

½ cup/60 g dried unsweetened Montmorency cherries

1 cup/100 g raw walnut halves
1½ teaspoons raw honey
½ teaspoon reishi mushroom powder*
Pinch of unrefined salt
Unsweetened shredded coconut, for rolling (optional)

If your cherries are not soft and sticky, soak them for 5 minutes in hot
water. Drain them very well, squeezing out any excess water with
your hands or a towel before adding them to this recipe. In a food
processor, combine the cherries and walnuts and process until the
mixture begins to break down. Add the honey, reishi powder, and a
pinch of salt, and continue to process, scraping down the sides, for
about 30 seconds more. Use your hands to roll the mixture into 1-
inch/2.5 cm balls, finishing them by rolling in unsweetened shredded
coconut, if desired. Chill and serve. Store in the refrigerator for up to
1 week.
*Omit the reishi if you’re pregnant or breastfeeding, and always
consult with your doctor before introducing a new functional food into
your diet.
 Cinnamon Pear Cookies

MAKES 15 COOKIES

These cookies are sweetened with pears and dates, giving them
more energy and nutrients than counterparts made with processed
sugar. Their complex carbs help the body produce serotonin, which
supports restful sleep, while cinnamon moderates the blood sugar
spike that results from eating sweet foods.

1 cup/100 g gluten-free rolled oats

½ cup/80 g gluten-free flour blend (I like Bob’s Red Mill 1-to-1)
¼ cup/30 g unsweetened shredded coconut flakes
1 teaspoon ground cinnamon
1 teaspoon baking powder
¼ teaspoon unrefined salt
2 large ripe (soft) pears, cored
¼ cup/50 g dates (if not soft, soak in hot water 5 minutes and drain
well before using)
½ teaspoon pure vanilla extract
2 tablespoons/20 g dairy-free mini chocolate chips (optional)

Preheat the oven to 350°F/180°C. Line a baking sheet with

parchment paper, and set aside.
 In a high-powered blender or food processor, briefly pulse the
oats to break them apart, then add them to a medium bowl along
with the flour, coconut, cinnamon, baking powder, and salt. Stir to
combine. Add 1½ pears (set aside the remaining ½ pear) to the
blender along with softened dates and vanilla. Blend until smooth,
scraping down the sides if needed. Add the purée to the dry
ingredients and stir to combine. Peel the remaining ½ pear and finely
mince. Add the minced pear and chocolate chips, if using, to the dry
ingredients and stir gently to incorporate.
Form the dough into 1½-inch/4 cm balls, place on the prepared
baking sheet, and slightly flatten. Bake for about 13 minutes, or until
the bottoms turn golden brown. Remove from the oven and allow to
cool on a wire rack and serve. The cookies keep in an airtight
container at room temperature for 4 days or frozen for 2 months.
 Coco-Banana Ice Cream with Salted Almond Butter
Ripple

SERVES 4 TO 6

Bananas make an ideal nighttime snack to support restful sleep and

melatonin production. This fruit-sweetened nondairy ice cream gets
a tasty twist from salted almond butter that weaves its delicious
ripple into every serving. If you feel creative, swap in your favorite
ripe fruit (I love it with cherries!) in place of the bananas for endless
flavor variations.

1 (13.5-ounce) can full-fat coconut milk

14 ounces/400 g ripe banana, fresh or frozen (about 4)
Unrefined salt
¼ cup/70 g creamy almond butter (add a pinch of salt if yours is
unsalted)

In a high-powered blender, combine the coconut milk, bananas, and

a pinch of salt until smooth. Transfer to an ice-cream maker and
process until frozen to your desired texture, about 15 minutes. Use a
butter knife to poke deep channels into the frozen ice cream and
pour or spoon in the almond butter until it fills each channel. Turn on
the ice-cream maker again for 5 to 10 seconds to swirl the almond
butter into the finished ice cream. Serve immediately or transfer to
an airtight container and store in the freezer. If frozen for more than a
few hours, the ice cream will become solid and require advance time
to thaw before serving (allow 10 minutes or more).
 Strawberry Super Seed Make-Ahead Breakfast

SERVES 1

There’s nothing like the convenience of a make-ahead breakfast!

This recipe is ideal for fullness, blood sugar balance, and
detoxification, not to mention offering an impressive range of
minerals that support both beauty and the electrical energy of your
body. It takes less than five minutes to assemble at night for an
instant breakfast in the morning.

2 tablespoons/20 g buckwheat groats

1 tablespoon shelled hemp seeds
2 teaspoons chia seeds
1 teaspoon flaxseeds
5 Brazil nuts, roughly chopped
¾ cup/100 g organic strawberries, chopped
1 tablespoon goji berries
Unrefined salt
Pinch of ground cardamom
1 cup/250 ml unsweetened nondairy milk

In a 16-ounce/500 ml lidded glass jar, combine all the ingredients.

Close the jar and shake well. Place the jar in the refrigerator to chill
for several hours or overnight. Before eating, shake well to evenly
distribute the ingredients. Keeps for 3 to 4 days in the refrigerator.
 Half Now, Half Later Smoothie

SERVES 1

When you hunger for just a little something before bed, make this
dual-purpose smoothie, with ingredients that support both restful
sleep and an energized morning, then save the other half for your
morning wakeup. Ashwaganda in particular improves sleep quality
and boosts a.m. brain function, while banana supports both bedtime
melatonin production and morning energy. Hemp seeds and sesame
tahini are rich in beauty minerals and healthy fats that help you sleep
soundly and fuel your morning routine. I like to sip the morning
smoothie while I’m preparing a full breakfast or getting ready for the
day.

1 cup/250 ml filtered water

½ cup/70 g frozen blueberries
3 tablespoons/30 g shelled hemp seeds
1 teaspoon sesame tahini
½ ripe banana (about 2.5 ounces/70 g)
¼ teaspoon ashwaganda powder*

In a high-powered blender, combine all the ingredients and blend

until smooth. Divide the smoothie between 2 glasses or jars; enjoy 1
now and cover the other and refrigerate overnight for a morning
nutrient boost (stir or shake that smoothie portion well before
consuming).
*Omit the ashwaganda if you’re pregnant, breastfeeding, or have an
autoimmune condition, and always consult with your doctor before
introducing a new functional food into your diet.
 ACKNOWLEDGMENTS

The journey of this book mirrored my journey of healing in so many ways.

It required that so much be let go, that so much be kept in trust, and was
filled with dead ends, rock bottoms, and dizzying turns that brought me to
an unexpectedly beautiful destination. Thank you to…
God, for taking me on a journey of complete transformation you thought
I was strong enough to handle. And for reminding me that, with you, I am.
Rob, for never wavering from my side even in those terrifyingly dark
years when we had no real understanding of what was happening or how to
see our way out. Thank you for always reminding me of my strength, being
my lifeline, and holding me through some of the scariest moments
imaginable. Every day that I fought for my life, I also fought for our
marriage and our future. I love you more than I have words to say.
Jack, for lighting me up with your snuggles and joy, and giving me the
chance to be, in your eyes, the most beautiful, fun, and loved mama, even
on my sickest days. You have taught me so much about simplicity, joy, and
living in the moment. I love you all the way to the universe and God, too.
Healing was my only option because of you.
My incredible mother and mother-in-law, without whom there would not
be a book, because you helped me balance motherhood and chronic illness
and writing when the load was far too heavy for me to shoulder. Watching
the love you give as grandmothers reminds me of how lucky Rob and I are
to have you as our mothers.
The rest of the Hart, Swanekamp, and Stewart families: thank you for
the love and support that lights my life. I am beyond grateful to call you my
family.
Readers, the chance to write this book for you has been an incredibly
meaningful part of my healing journey, and I’m profoundly grateful to you
all for being a part of something so significant in my life. You each have a
story to tell and I hope this book strengthens your connection to the wisdom
and beauty that lies within you.
 My dauntless agent, Clare Pelino, for believing in this project and
sticking with it for the two years it took to find the perfect home for me.
Running Press, especially Kristin Kiser, Jennifer Kasius, and Jessica
Schmidt, for seeing the beauty in this book, and for welcoming me with
open arms by accepting me and my healing journey exactly as we were.
My lovely editor, Cindy Sipala, for helping me shape Ignite Your Light
into the book it is today. Thank you for manifesting me into your life!
Susan Van Horn and Libby VanderPloeg, for this book’s incredibly
beautiful design and illustrations. The energy you put into your craft shines
through on every page.
Sue Weldon and the staff of Unite for HER, for your endless support,
and the incomparable healing community that I’m so proud to be a part of.
The Ladies Floor, for being a place where I could share the ups and
downs of my healing journey, and for making Hudson feel even more like
home.
Claire Schultz, for spurring me to develop the sun/moon structure of my
book proposal.
The many strong, creative women, including Alexis, Katie C, Rebecca,
Ali S, Amanda F, Nicolle, and Annie, who lifted me up and cheered me on
when things were dark and very lonely. You inspire me.
The many beautiful lights in the green beauty community—too many to
list by name—who have offered support over the past few years. I’m
honored to know you and I so admire you all.
Those who live with Lyme or invisible illness; I see you and I know how
indescribably hard you fight every day. Your strength and grace is
incredible. Please keep sharing your stories, and know there are many
others out there just like you.
Everyone who has been a part of my treatment and recovery, reached out
with words of support, or helped me to keep fighting over the last 10 years.
All of you are a part of my story.
 Discover Your Next Great Read

Get sneak peeks, book recommendations, and news about your favorite
authors.

Tap here to learn more.

 Closing

Life is a string of moments and days, and tomorrow you’ll begin again. I’m
certain that this book’s messages will evolve with you as you journey
through your life. One day, it may be a guide to more intentional, joyful
living, while another day it may carry you through a difficult time. If you
take nothing else from these pages, remember that your light is your power
and your choice. It’s your guide, it’s your hope, it’s your strength, it’s your
glow, it’s your spark and spirit. You can choose to flip on its energy sources
regardless of circumstance. You have the power to brighten your light with
your daily thoughts, actions, and interactions, regardless of whom or what
threatens to put it out. Living a life of beauty, resilience, and joy goes far
beyond possessions, diets, workouts, and what you see in the mirror. The
life you desire is rooted in your energy, and it’s free to you and all of us.
Unlike the circumstances of your life today, your energy really does define
you. Only you have the power to change it every day, in every moment.
Make it a healer, a source of joy, a wellspring of beauty, hope, and
satisfaction in all that you do. May your light guide you, and others, to the
greatest good.
 RESOURCES

Connect with Jolene for more recipes and inspiration; for group and
individual coaching on nutrition and beauty; and for additional books,
classes, and events.
jolenehart.com
Instagram/Twitter: @jolenehart
Facebook.com/beautyiswellness

THE WOMEN PROFILED

Laurel Shaffer: laurelskin.com (here)

Nitika Chopra: nitikachopra.com (here)
Eminé Rushton: thisconsciouslife.com (here) Rebecca
Casciano: rebeccacasciano.com (here)

FURTHER READING

Part 1

CHAPTER ONE:
Be the Light You Want to See
here, regarding the heart as a “synchronizing signal”: “The energetic heart:
Bioelectromagnetic communication within and between people,” Clinical Applications of
Bioelectromagnetic Medicine, 2004.

here, regarding fireflies and resonance: “Sync,” Steven Strogatz, 2004.

here, regarding anger and its effect on the immune system: “High Immunoglobulin A levels
mediate the association between high anger expression and low somatic symptoms in
intimate partner violence perpetrators,” Journal of Interpersonal Violence, February 2016.
AND “The role of anger in generalized anxiety disorder,” Cognitive Behavioral Therapy,
March 2012. AND “The physical and mental toll of being angry all the time,” US News &
World Report, October 2017.

here, regarding negativity bias: “Confronting the Negativity Bias,” Rick Hanson. AND
“Positivity”, Barbara Frederickson, 2009. AND “Our brain’s negative bias,” Psychology
Today, 2003.

here, regarding the resonance theory of consciousness: “Kicking the psychophysical laws
into gear,” Journal of Consciousness Studies, 2011. AND “The hippies were right: It’s all
about vibrations man,” Scientific American, December 2018.

here, regarding universal connection: “The Global Coherence Initiative: Creating a coherent
planetary standing wave,” Global Advances in Health Medicine, March 2012.

here, regarding energy sensitivity: “The highly sensitive brain: An fMRI study of sensory
processing sensitivity and response to others’ emotions,” Brain and Behavior, July 2014.

Part 2

INTRODUCTION

here, regarding the effects of beliefs on health benefits: “Mind over milkshakes: Mindsets,
not just nutrients, determine ghrelin response,” Health Psychology, July 2011.

CHAPTER TWO:
Sunrise
here, regarding the UV radiation effects of morning sun: “Morning UV exposure may be less
damaging to the skin,” ScienceDaily, October 2011.

here, regarding the antioxidant levels of melatonin: “Melatonin as an antioxidant: Under

promises but over delivers,” Journal of Pineal Research, October 2016. AND “Antioxidant
capacity of the neurohormone melatonin,” Journal of Neural Transmission, March 2006.

here, regarding the positive emotional effect of smiling: “Voluntary smiling changes regional
brain activity,” Psychological Science, September 1993.
here, regarding the formation of new habits: “How habits are formed: Modeling habit
formation in the real world,” European Journal of Social Psychology, July 2009.

here, regarding the benefits of gratitude: “Strength-based positive interventions: Further

evidence for their potential in enhancing well-being and alleviating depression,” Journal of
Happiness Studies, August 2013. AND “Counting blessings versus burdens: An
experimental investigation of gratitude and subjective well-being in daily life,” Journal of
Personality and Social Psychology, 2003. AND “Gratitude enhances change in athletes’
self-esteem: The moderating role of trust in coach,” Journal of Applied Sport Psychology,
May 2014. AND “Effects of constructive worry, imagery distraction, and gratitude
interventions on sleep quality: A pilot trial,” Health and Well-Being, May 2011. AND
“Examining pathways between gratitude and self-rated physical health across adulthood,”
Personality and Individual Differences, January 2013. AND “A grateful heart is a nonviolent
heart: Cross-sectional, experience sampling, longitudinal, and experimental evidence,”
Social Psychological and Personality Science, September 2011.

here, regarding movement and its ability to increase memory processing and storage:
“Rapid stimulation of human dentate gyrus function with acute mild exercise,” Proceedings
of the National Academy of Sciences, October 2018.

here, regarding knowledge of the benefits of an activity and its effect on health gains: “How
Healing Works,” Wayne Jonas, 2018.

CHAPTER THREE:
Daylight
here, regarding the benefits of grounding: “The effects of grounding (earthing) on
inflammation, the immune response, wound healing, and prevention and treatment of
chronic inflammatory and autoimmune diseases,” Journal of Inflammation Research, March
2015.

here, regarding forest bathing and immune function: “Preventative medical effects of nature
therapy,” Japanese Journal of Hygiene, September 2011.

here, regarding the presence of trees and stress recovery: “A dose-response curve
describing the relationship between urban tree cover density and self-reported stress
recovery,” Environment and Behavior, September 2015.

here, regarding creativity, positive emotions, feelings of purpose, and social connection:
“Everyday creative activity as a path to flourishing,” Journal of Positive Psychology, January
2016.

here, regarding the balance of flow state: “The relation of flow-experience and physiological
arousal under stress—Can u shape it?” Journal of Experimental Social Psychology, July
2014.

here, regarding the entry point to flow: “Beyond Boredom and Anxiety: Experiencing Flow in
Work and Play,” Mihaly Csikszentmihalyi, 1975.

here, regarding reducing exposure to EMFs: “Zapped,” Ann Louise Gittleman, 2010.

here, regarding mind wandering and unhappiness: “Wandering mind not a happy mind,” The
Harvard Gazette, November 2010.

here, regarding green and creativity: “Fertile green: Green facilitates creative performance,”
Personality and Social Psychology Bulletin, March 2012.

here, regarding nature and creativity: “Creativity in the wild: Improving creative reasoning
through immersion in natural settings,” PLOS One, December 2012.

here, regarding the spread of happiness: “Dynamic spread of happiness in a large social
network: Longitudinal analysis over 20 years in the Framingham Heart Study,” BMJ,
December 2008.

here, regarding the physical effects of the presence of another person on the body, and
regarding strong friend and family relationships and risk of dying from illness: “How Healing
Works,” Wayne Jonas, 2018.

here, regarding goal-mirroring: “Goal contagion: Perceiving is pursuing,” Journal of

Personality and Social Psychology, August 2004.

here, regarding the effects of Reiki: “Biofield therapies: helpful or full of hype? A best-
evidence synthesis,” International Journal of Behavioral Medicine, March 2010.

here, regarding the ability of Reiki to activate the parasympathetic nervous system: “Reiki is
better than placebo and has broad potential as a complementary health therapy,” Journal of
Evidence Based Complementary & Alternative Medicine, September 2017.

here, regarding the immune benefits of the laying on of hands: “How Healing Works,”
Wayne Jonas, 2018.

here, regarding distance healing evidence: “Distant Healing,” Subtle Energies Energy
Medicine, 2000.

here, regarding the benefits of vagus nerve stimulation: “Vagus nerve as modulator of the
brain-gut axis in psychiatric and inflammatory disorders,” Frontiers in Psychiatry, March
2018. AND “How positive emotions build physical health: Perceived positive social
connections account for the upward spiral between positive emotions and vagal tone,”
Psychological Science, May 2013.

here, regarding the ripple effect of vagal tone: “Paying it forward: Generativity and your
vagal tone,” Psychology Today, June 2017.

here, regarding lack of carbon dioxide: “The Breathing Book,” Donna Farhi, 1996.

here, regarding nadi shodhana: “Blood pressure and purdue pegboard scores in individuals
with hypertension after alternate nostril breath, breath awareness, and no intervention,”
Medical Science Monitor, January 2013.

CHAPTER FOUR:
Sunset
here, regarding negative ions and seasonal affective disorder: “Treatment of seasonal
affective disorder with a high-output negative ionizer,” Journal of Alternative and
Complementary Medicine, January 1995.

here, regarding the effects of positive ions: “The positive health benefits of negative ions,”
Nutrition Review, April 2013.

here, regarding the therapeutic value of flowers: “Effects of flowering and foliage plants in
hospital rooms on patients recovering from abdominal surgery,” HortTechnology, January
2008.

here, regarding playfulness and its link to attractiveness: “A new structural model for the
study of adult playfulness: Assessment and exploration of an understudied individual
differences variable,” Personality and Individual Differences, April 2017.

here, regarding humor and inflammation: “Beta-endorphin and HGH increase are
associated with both the anticipation and experience of mirthful laughter,” Physiology,
March 2006. AND “Cortisol and catecholamine stress hormone decrease is associated with
the behavior of perceptual anticipation of mirthful laughter,” Physiology, March 2008.

here, regarding the diverse benefits of joy: “Association between perceived happiness
levels and peripheral circulating pro-inflammatory cytokine levels in middle-aged adults in
Japan,” Neuro Endocrinology Letters, 2011. AND “A tachykinin-like neuroendocrine
signaling axis couples central serotonin action and nutrient sensing with peripheral lipid
metabolism.” Nature Communications, 2017. AND “Positive emotions in early life and
longevity: Findings from the nun study,” Journal of Personality and Social Psychology, 2001.
AND “Coping style and depression influence the healing of diabetic foot ulcers:
Observational and mechanistic evidence,” Diabetologia, 2010.

here, regarding acupuncture and depression: “Acupuncture and counselling for depression
in primary care: A randomized controlled trial,” Plos One, September 2013.

here, regarding electroacupuncture and depression: “Effects of electroacupuncture on

depression and the production of glial cell line–derived neurotrophic factor compared with
fluoxetine: A randomized controlled pilot study,” Journal of Alternative and Complementary
Medicine, September 2013.

here, regarding lemon balm and roman chamomile: “Emotions & Essential Oils: A Modern
Resource for Healing,” 2016.

here, regarding brainwave entrainment: “A comprehensive review of the psychological

effects of brainwave entrainment,” Alternative Therapies in Health and Medicine, 2008.

here, regarding singing bowls before meditation: “Physiological and psychological effects of
a Himalayan singing bowl in meditation practice: a quantitative analysis,” American Journal
of Health Promotion, May 2014.

here, regarding Traditional Chinese Medicine five-element music: “Effects of five-element

music therapy on elderly people with seasonal affective disorder in a Chinese nursing
home,” Journal of Traditional Chinese Medicine, April 2014. AND “Effects of Chinese
medicine five-element music on the quality of life for advanced cancer patients: a
randomized controlled trial,” Chinese Journal of Integrative Medicine, October 2013.

here, regarding brahmari pranayama, humming, and sinus health: “Effects of Bhramari
Pranayama on health—A systematic review,” Journal of Traditional and Complementary
Medicine, January 2018. AND “Humming greatly increases nasal nitric oxide,” American
Journal of Respiratory and Critical Care Medicine, July 2002. AND “Assessment of nasal
and sinus nitric oxide output using single-breath humming exhalations,” European
Respiratory Journal, August 2003.

CHAPTER FIVE:
Moonlight
here, regarding compassion and its link to wellbeing: “Which personality traits are most
predictive of wellbeing?” Scientific American, January 2017.

here, regarding the benefits of awe: “Positive affect and markers of inflammation: Discrete
positive emotions predict lower levels of inflammatory cytokines,” Emotion, April 2015.

here, regarding the healing powers of prayer: “Prayer, attachment to god, and symptoms of
anxiety-related disorders among U.S. adults,” Sociology of Religion, 2014. AND “Prayers,
spiritual support, and positive attitudes in coping with the September 11 national crisis,”
Journal of Personality, 2005. AND “Prayer and healing: A medical and scientific perspective
on randomized controlled trials,” Indian Journal of Psychiatry, October 2009.

here, regarding emotions as strong predictors of health outcomes: “How emotional

processes affect physical health and well being,” Jefferson Myrna Brind Center of
Integrative Medicine.

here, regarding unreleased emotions as physical pain: “Somatization: Diagnosing it sooner

through emotion-focused interviewing,” Journal of Family Practice, March 2005.

here, regarding exercise before bedtime: “Effects of evening exercise on sleep in healthy
participants: A systematic review and meta-analysis,” Sports Medicine, February 2019.

here, regarding journaling and release: “The impact of narrative expressive writing on heart
rate, heart rate variability, and blood pressure following marital separation,” Psychosomatic
Medicine, July 2017.

here, regarding the effect of poor sleep on your emotional response: “Chronically anxious?
Deep sleep may take the edge off,” Berkeley News, November 2018.

here, regarding the link between insomnia and anxiety and depression: “The complex
relationship between sleep, depression & anxiety,” National Sleep Foundation, 2019.

here, regarding poor sleep and weight gain: “Short sleep duration is associated with
reduced leptin, elevated ghrelin, and increased body mass index,” Plos Medicine,
December 2004.

here, regarding mindfulness and brain benefits similar to sleep: “Close your eyes or open
your mind: Effects of sleep and mindfulness exercises on entrepreneurs’ exhaustion,”
Journal of Business Venturing, January 2019.

here, regarding yoga nidra brain scans: “A 15O-H2O PET study of meditation and the
resting state of normal consciousness,” Human Brain Mapping, February 1999.

here, regarding yoga nidra and anxiety and PTSD: “Transforming trauma: a qualitative
feasibility study of integrative restoration yoga Nidra on combat-related post-traumatic
stress disorder,” International Journal of Yoga Therapy, 2011. AND “Psycho-biological
changes with add on yoga nidra in patients with menstrual disorders: A randomized clinical
trial,” Journal of Caring Sciences, March 2016, AND “Delivering integrative restoration-yoga
nidra meditation to women with sexual trauma at a veteran’s medical center: A pilot study,”
International Journal of Yoga Therapy, 2014.