Just for today – I will not anger

Yesterday, I taught a Reiki Level I Class and as I shared the Five Reiki Principles with my students, I felt compelled to do something I don’t usually do: slow them down.

Because these principles aren’t meant to be read once and filed away. They’re meant to be practiced. Revisited. Lived.  Especially when life is busy and emotions are running close to the surface.

So for the next few weeks, I’m going to share the principles one at a time, in their own posts, because they matter that much. Each one is simple on paper… and life-changing in practice.

And honestly, it feels especially important right now. The world feels loud. People feel stretched. Everyone has an opinion, a stance, a trigger - and it doesn’t take much for frustration to turn into anger.

I keep thinking: if we each released even a little of what we’re carrying, we’d breathe easier. We’d speak differently. We’d show up more human.

So we’re starting with the one that may be the most relevant and the most freeing:

Just for today – I will not anger.

There’s a certain kind of anger that doesn’t show up like a volcano.

It shows up like a tight jaw while you’re making coffee.
Like a fast heartbeat when you see a name on your phone.
Like an “I’m fine” that feels sharp on the way out.

It’s the kind of anger that can live quietly in the body for days… months… sometimes years - long after the moment that sparked it has passed.

And the hard truth is this: the person you’re angry at might not even know. They might be sleeping just fine, moving through their day, laughing, living. Meanwhile, you’re the one carrying the weight - replaying it, re-arguing it, re-feeling it.

Anger can feel like power, but most of the time it’s actually pain wearing armor.

A story we don’t talk about enough

Years ago, I watched someone I care about hold onto anger like it was a form of protection.

And I understood it. I really did.

Because when someone hurts you, it can feel like letting go means what happened “didn’t matter.” Like releasing the anger means you’re letting them off the hook. Like you’re saying, That was okay.

But it wasn’t okay.

And that’s what makes anger so sticky - because it often begins as a valid signal: Something crossed a line. Something felt unfair. Something hurt.

The signal isn’t the problem. The storing of it is.

Over time, I watched what that anger did. Not to the other person… but to the one holding it.

• Their shoulders stayed tense.

• Their mood had a shorter fuse.

• Their patience got thinner.

• Their nervous system stayed on alert.

• Their joy felt “far,” like it had to fight for space.

And one day they said something that stopped me in my tracks:

“I don’t even think about them anymore…
but my body still reacts like it’s happening.”

That’s when it clicked. Anger isn’t just an emotion. It’s energy. It’s activation. It’s the body preparing to protect.

And if we don’t discharge that energy - if we don’t process it, move it, soothe it, reframe it - it doesn’t simply disappear. It settles in.

It turns into tension. Resentment. Irritability. Exhaustion.
Sometimes it even shows up as headaches, stomach issues, or that “wired but tired” feeling.

Anger, unprocessed, keeps the nervous system living in the past.

“Just for today” is the doorway

This is why the Reiki principle is so wise:

Just for today – I will not anger.

It doesn’t say, “I will never feel anger again.”
It doesn’t shame you for having it.
It doesn’t ask you to become a saint.

It simply offers a 24-hour practice.

Because “forever” feels impossible when you’re triggered.
But “just for today” feels doable.

It’s like saying: I can choose one day of peace.
I can choose one day of softness.
I can choose one day where I don’t let anger drive the car.

And that’s where the shift begins.

The part most people miss: “not anger” doesn’t mean “no boundaries”

Let’s be clear: “I will not anger” does not mean:

• You tolerate disrespect.

• You stay quiet when something needs to be addressed.

• You swallow your truth.

• You pretend you’re not hurt.

It means something much more powerful:

You refuse to let anger become your home.

You can still have boundaries - strong ones.
You can still say “no.”
You can still speak up.
You can still hold people accountable.

But you do it from center, not from combustion.

Anger tends to narrow us.
Peace expands us.

And expansion is where discernment lives.

A simple practice for the moment you feel anger rise

Try this the next time you feel anger in your body - especially if it’s sudden or intense.

1. Name it without feeding it.
   Say quietly: “This is anger.”
   Not “I am angry” (which fuses you to it), but “This is anger” (which creates space).

2. Find where it lives in your body.
   Jaw? Chest? Belly? Throat? Hands?
   Just notice. No fixing yet.

3. Breathe low and slow - three times.
   Inhale through the nose.
   Exhale longer than the inhale.
   Tell your body: “We are safe right now.”

4. Ask one question:
   “What is this anger protecting?”
   Often the answer is: a hurt, a fear, a boundary, a longing, a grief.

5. Choose your “just for today” response.

• Just for today, I will pause before I speak.

• Just for today, I will not re-live this story all day.

• Just for today, I will discharge this energy with a walk, a shake-out, or a journal page.

• Just for today, I will choose peace - not because they deserve it, but because I do.

That last one is the heart of it.  It's worth repeating:

• Just for today, I will choose peace - not because they deserve it, but because I do.

Letting go of anger isn’t a gift to the other person.
It’s a gift to your nervous system.
Your health. Your sleep. Your clarity. Your future.

A reframe that changes everything

Here’s one of the most liberating truths I’ve learned:

You can acknowledge what happened without continuing to carry it.

You can validate your pain without staying activated.
You can remember the lesson without re-opening the wound every time you think of it.

And sometimes, the most courageous act is this:

I’m not doing this to be “nice.”
I’m doing this to be free.

Because anger doesn’t punish the person who hurt you.
It punishes the one who holds it.

So today - just for today - practice the release.

Not perfection.
Not denial.
Not spiritual bypassing.

Just a choice:

I choose calm first.
Then I move forward intentionally.

If this principle speaks to you, sit with it this week. Write about it. Practice it for 24 hours at a time. And if you want support processing what your body is still holding, that’s exactly the work I love to do - gentle, grounded, nervous-system-friendly.

Just for today… choose peace.
You are allowed.

Be well,
Mary-Anne

When You Feel Overwhelmed, Don’t Push Harder — Ground Yourself First

For a long time, I thought the answer was always to do more.

More productivity.
More willpower.
More discipline.
More effort.

And when I couldn’t keep up, I assumed I was the problem.

But the truth is… most people don’t struggle because they aren’t trying.

They struggle because they’re trying to build lasting change from a stressed, overloaded state. And just like you wouldn’t build a house on a shaky foundation, you can’t build lasting change on a nervous system that feels unsafe. We need your foundation to be steady and secure — rooted in calm — so what you build can actually hold.

When you’re overwhelmed, you don’t need another plan.

You need a reset.

Not a big one.
Not a perfect one.
Just one that brings you back into the present so you can think clearly again.

Because when your mind is racing and your nervous system is overloaded, “pushing harder” doesn’t work.

It usually makes you feel worse.

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Overwhelm Isn’t a Character Flaw

Overwhelm is often a nervous system response.

It can look like:

• you can’t focus, even when you want to
• you feel tense, irritated, or emotionally reactive
• you keep scrolling, snacking, or shutting down
• you know what would help you… but can’t follow through
• you feel like you’re “behind” no matter how much you do

If you’ve been there, I want you to hear this clearly:

You are not lazy.
You are not broken.
You are not failing.

You’re overloaded.

And when you’re overloaded, your brain isn’t prioritizing healthy habits — it’s prioritizing survival.

That’s why the most powerful thing you can do in the moment is not “fix your life.”

It’s this:

Reset your state first.

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The Best Reset Is the One You’ll Actually Use

When people hear “self-care,” they often imagine long routines.

But real life doesn’t always allow that.

That’s why I love simple grounding tools — they work in the middle of real moments:

• before a hard conversation
• during a stressful workday
• when your emotions feel too big
• when your mind won’t shut off at night
• when you feel scattered and can’t focus

Here’s one of my favorites, and it takes about two minutes.

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The 5–4–3–2–1 Grounding Reset (2 Minutes)

This reset brings you back into the present through your senses.

Name:

• 5 things you can see (name them one by one)
• 4 things you can feel (your feet on the floor, the texture of your clothing, the temperature of the air)
• 3 things you can hear (even if it’s faint)
• 2 things you can smell (or imagine a scent — fresh-baked chocolate chip cookies works great)
• 1 thing you can taste (or take a sip of water and notice it)

Bonus: When you finish, take one slow breath and say:
“I’m here. I’m safe. I can slow down.”

That’s it.

No pressure.
No perfection.

Just a return.

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Why This Works (Even If You’re Not “Good at Calm”)

Grounding doesn’t erase stress.

It gives your body a signal that you’re safe enough to respond instead of react.

It helps you go from:

• overwhelmed → present
• reactive → steady
• scattered → clear
• stuck → able to take one supportive step

And when you can return to the present, you can choose what comes next — instead of letting stress choose for you.

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The Real Skill Isn’t Perfection — It’s Returning

Most people think consistency means “never falling off.”

It doesn’t.

Consistency is the ability to return.

To come back to yourself.
To reset.
To take one supportive step again.

And that is exactly what I teach inside the Intentional Calm Method™ — not perfection, not pressure…

Just a whole-life framework for becoming calmer, steadier, and more resilient from the inside out.

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Want to Go Deeper?

Enrollment for the upcoming group is currently closed as I prepare for the start of the program.

But the waitlist is open for the next round.

If you’d like first access (plus a simple starter toolkit), add your name here:

Join the waitlist :     [RESERVE MY SPOT]

Until then, keep it simple.

When you feel overwhelmed this week, don’t push harder.

Ground yourself first.

With calm and care,
Mary-Anne 

Unbreakable: The Day I Stopped Pretending I Was Fine

There are moments in life that change you.

Not in a dramatic, movie-scene kind of way…But in a quiet, unexpected moment where your body speaks louder than your mind ever could.

For me, that moment happened in a grocery store parking lot.

And today, I’m sharing it because it became part of something bigger than I ever imagined.

My story, “The Breaking Point,” was recently featured in a published compilation curated by Carol Azams, and I’m honored to share that the book has officially been released — and I’m on the cover.  

It still feels surreal to even say that.

And what still blows my mind is this: Carol reached out to me out of the blue from Dublin, Ireland.  A woman I had never met, across the ocean, inviting me to share my truth.  It felt like a sign — that healing stories don’t have borders… and when we speak honestly, they find the people who need them.

What makes this book so powerful is that it isn’t a novel — and it isn’t made up of professional writers trying to sound polished.  It’s nearly 50 real women, sharing real stories, in their own voices.  Raw. Honest. Uncut.  These chapters aren’t meant to entertain you… they’re meant to move you.  Because when women tell the truth about what they’ve survived, what they’ve carried, and what they’ve rebuilt—something inside you remembers you’re not alone.

And the message behind my chapter is the real reason I’m proud… because this story isn’t just about burnout.

It’s about what happens after the breaking point.
It’s about rebuilding.
It’s about coming home to yourself.
And it’s about becoming unbreakable in the truest way.

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The Breaking Point (Unbreakable)

I didn’t see it coming.

I thought I was holding it all together—being the good wife, the loving mom, the dependable employee, the one who always got things done with a smile.

But one day, I sat in my car in a grocery store parking lot and couldn’t move.

My body felt like cement.
My mind was fog.
And all I could think was:

I don’t want to do this anymore.

Not life.
Just… the version of life where I showed up for everyone else, but not myself.

That was the moment something cracked.

And through that crack came the truth:
I was burnt out, and it wasn’t noble.
It was costing me everything—my joy, my peace, my identity.

So I started over.

I set boundaries.
I said no.
I slowed down.

I let myself rest.
I let myself heal.

I leaned into energy healing, breathwork, and stillness—not because I had all the answers, but because I was finally willing to listen.

And that’s why I created Intentional Calm—to help others come home to themselves too.

Because burnout isn’t a personality trait.
It’s a wake-up call.

Now I live and work in a way that honors my energy and teaches others to do the same.

I’m not unbreakable because I never cracked.

I’m unbreakable because I rebuilt something deeper.
More grounded.
More sacred.
More me.

And if you’re somewhere in your car, your kitchen, or your soul, feeling the same way I did—

there’s a path back. I promise.

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What I Know Now (That I Didn’t Know Then)

If you’ve ever hit a wall like this, I want you to hear this clearly:

You are not weak. You are overloaded.
And your nervous system is not betraying you…
It’s protecting you.

So many people live in survival mode for so long that they start to believe it’s normal.

But your body keeps receipts.
Your energy keeps score.
And eventually, something has to give.

That breaking point doesn’t mean you failed.

It means you reached the edge of a life that no longer fits.

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Signs You Might Be at Your Own “Parking Lot Moment”

Sometimes burnout isn’t loud. Sometimes it’s quiet.

It can look like:

• Feeling emotionally flat or numb

• Crying for “no reason”

• Brain fog and exhaustion that sleep doesn’t fix

• Dreading simple responsibilities

• Snapping at the people you love

• Losing joy in things that used to feel easy

• Functioning… but barely

If you see yourself in any of that, please know:
You don’t need to wait until you fall apart to get support.

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A Simple “Unbreakable Reset” You Can Try Today (3 Minutes)

If you’re feeling overwhelmed right now, try this:

1. Put one hand on your heart, one on your belly.

2. Inhale slowly for 4… exhale for 6. (Do that 3 times.)

3. Whisper: “I am safe in this moment.”

4. Ask yourself gently: “What do I need today that I keep ignoring?”

5. Choose one tiny action that supports your answer:

   • a glass of water

   • a pause

   • a “no”

   • a walk

   • an earlier bedtime

   • turning your phone off for 30 minutes

Small steps are powerful when they’re honest.

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Why I’m Sharing This Now

Because being featured in this book is an honor…

…but more than that, it’s a reminder that our hardest moments often become our greatest turning points.

And if you’re reading this while quietly holding everything together, I want you to know:

You’re allowed to stop.
You’re allowed to rest.
You’re allowed to change your life.

Calm is not a luxury.

It’s a lifeline.

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If You Want Support

If this story resonated with you and you’re ready to rebuild in a calmer, more grounded way, I offer virtual sessions that combine:

• Energy healing (Reiki + Chakra work)

• Nervous system support

• Guided journaling + mindset shifts

• Intuitive coaching + simple practical strategies

It’s called the Intentional Calm Method™ — and it’s designed to help you rebuild from the inside out, with calm structure and real support.
And just like healing stories have no boundaries, neither does this work.
Sessions are virtual, so you can receive support no matter where you live.

You don’t have to do this alone—  and you don’t have to stay stuck in survival mode to prove you’re strong.  You’re allowed to feel better. You’re allowed to come back to yourself.

Calm isn’t a luxury. It’s a lifeline—and it’s available to you now.

With love and strength,
Mary-Anne

Click on the book image to grab a copy of inspiration  for yourself!  

Healthy Doesn’t Have to Be Hard: The Five Pillars of Intentional Calm

For most of my life, “getting healthy” meant adding more to my to-do list.

Another workout plan.
Another diet.
Another Monday where I promised, “This time I’m really doing it.”

But here’s what no one tells you:

You don’t live in a controlled environment.
You live in the real world.

You have:

• Work deadlines

• Aging parents or loved ones who need you

• A house, pets, kids, grandkids, and community obligations

• Days when your energy is high… and days when you’re running on fumes

So if your health plan only works when life is perfect?
It’s not a plan. It’s a fantasy.

In our own health journey, my husband and I learned something that changed everything:

We didn’t need a “perfect” program.
We needed a way to train for the life we actually live.

That’s exactly why I created the framework behind the Intentional Calm Method™—a whole-life approach to becoming stronger, calmer, and more consistent from the inside out.

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Quick Preview: What You’ll Learn in This Post

✨ The 5 pillars of the Intentional Calm Method™
✨ A simple practice for each pillar
✨ Who the program is for (and who it’s not)
✨ What you’ll receive and how the live sessions work
✨ How to prepare now so February 1 feels grounded and doable

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Training vs. “Trying Really Hard”

Most people don’t fail because they’re lazy.
They fail because their approach doesn’t match their life.

They’re trying to:

• Go from 0 to 6 days a week

• Overhaul their food overnight

• Sleep like a monk while scrolling like it’s an Olympic sport

Training, in contrast, is quieter and more intentional. It asks:

• Who do you want to become?

• What does your life actually look like right now?

• What’s the smallest sustainable step that signals: this is who I am now?

It’s not about being perfect.
It’s about being consistent in a way your nervous system can actually handle.

That’s the point of a framework.

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The Five Pillars of the Intentional Calm Method™

This method is “whole-life” on purpose—because transformation isn’t only physical.

It’s emotional, energetic, mental, and lifestyle-driven.

Here are the five pillars, with a simple practice for each:

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Pillar 1: STATE

Your state is your nervous system, your energy, and your ability to return to calm.

Because when your system is dysregulated, everything feels harder: movement, food choices, sleep, patience, motivation, decision-making.

Try this: A 2-Minute Reset (Calm First, Then Solve)

• Put your phone down.

• Inhale through your nose for a slow count of 4.

• Exhale gently for a slow count of 6.

• Repeat for 10 rounds.

That’s it.
You just told your nervous system: “I’m safe.”
This is training too.

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Pillar 2: STORY

Your story is your identity, your self-talk, and the meaning you attach to your patterns.

If your inner narrative sounds like:

• “I always fall off.”

• “This is just who I am.”

• “I’ll start over on Monday.”

…you’ll sabotage your progress before it even begins.

Try this: The 3-Question Evening Check-In
At the end of the day, jot down:

1. Where did I show up for myself today?

2. Where did I abandon myself? (no judgment—just awareness)

3. What’s one way I can support myself tomorrow?

This isn’t about perfection.
It’s about awareness, compassion, and momentum.

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Pillar 3: STRATEGY

Strategy is choosing the right actions for your season—so you’re not forcing an unrealistic plan.

Instead of “I should be working out more,” try this:

“What kind of movement would my future self thank me for today?”

Sometimes that’s:

• A strength session

• A focused walk with posture + breathing

• Mobility work in your living room while the coffee brews

Try this: The 10-Minute “No Excuses” Plan
On busy days, commit to just 10 minutes of:

• 3–4 simple moves (squats, wall pushups, bridges, band rows)

• Gentle stretching (hips, chest, shoulders)

• A short walk with intentional breathing

Set a timer. Move on purpose.
You’re not “fitting it in”—you’re training your body to show up for you.

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Pillar 4: SYSTEMS

Systems are what make your growth stick when motivation disappears.

The goal isn’t to do this perfectly.
The goal is to make it repeatable.

Simple examples of systems:

• Your daily “anchor time” (2–15 minutes you protect)

• Your default busy-day plan (“10 minutes still counts”)

• Your reset plan when life gets loud (2-minute breath reset)

Try this: The “Make It Easy” Setup
Pick one tiny system you can install today:

• Put your journal where you’ll see it every morning

• Set a daily reminder titled “Return to Calm”

• Keep a band or light weights in one visible spot

If it’s not sustainable, it won’t stick.
Systems make it sustainable.

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Pillar 5: SPIRIT

Spirit is connection—your purpose, your values, and what you’re returning to.

For some people, spirit looks like prayer or meditation.
For others, it’s nature, gratitude, service, journaling, or the quiet decision to live with intention.

Spirit answers the question:

“Why does this matter to me?”

Because when your “why” is clear, showing up becomes less of a fight—and more of a return.

Try this: A 60-Second Return
Place a hand on your heart and ask:

• What do I need right now?

• What matters most today?

• What would it look like to support myself—gently?

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Inside the Intentional Calm Method™ (What You’ll Practice)

Inside the program, you’ll practice quick resets (2-Minute + Emergency), a simple habit loop (Cue → Tiny Action → Reward), and a 10-minute mobility/stability routine—so this becomes doable in real life.

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So… Is This for You?

If you’ve been curious about the Intentional Calm Method™, here’s what to expect—plain and simple.

Who This Is For

This is for you if:

• You’re tired of “starting over” and want something sustainable

• You want to feel calmer and stronger without making your life more complicated

• You’re in a high-responsibility season and need a plan that fits real life

• You want structure and compassion—so you can build consistency without burnout

• You’re willing to practice small daily actions (2–15 minutes) between sessions

Who This Is Not For

This is not for you if:

• You want an extreme “all or nothing” plan

• You’re looking for a quick fix, detox promise, or overnight transformation

• You prefer rigid rules and perfection-based tracking

• You’re not willing to practice between sessions

This is gentle, but it’s not passive.
It’s built for real change through real repetition.

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What You’ll Receive (and How the Live Sessions Work)

The Intentional Calm Method™ is a 5-week virtual program with live 1-hour group sessions. There is a set-up session at the beginning  - Your foundation week, and an integration session at the end.  Total commitment is 6 1-hour sessions.

Each week includes:

• A guided in-session reset to shift your state (calm first, then solve)

• A weekly focus tied to one pillar (State, Story, Strategy, Systems, Spirit)

• Simple daily practices you can complete in 2–15 minutes

• A workbook + weekly practice sheets so you’re never guessing what to do

• A supportive group container for consistency, accountability, and momentum

This isn’t about doing more.
It’s about doing the right small things—consistently.

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How the Pillars Work (and Why We Go in Order)

You don’t need to “fix everything” at once. That’s why the Intentional Calm Method™ follows a five-pillar progression, in a specific order:

State → Story → Strategy → Systems → Spirit

We build it this way on purpose:

• State: calm your nervous system first so you have capacity

• Story: shift the inner narrative that drives your choices

• Strategy: choose actions that match your real life

• Systems: make consistency easier and more automatic

• Spirit: integrate with purpose, values, and alignment

In the group program, we move through the pillars in this sequence together—because the order builds a strong foundation.

And if you work with me one-on-one, we can absolutely focus more deeply on the pillar you feel you need most.

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Simple Ways to Prepare Now (So February 1 Feels Grounded and Doable)

You do not need a perfect start.
You need a supported start.

Here are a few simple steps you can take now:

• Choose a daily “anchor time” (2–15 minutes) you can protect

• Pick one reset practice you’ll use when life gets loud

• Decide where your workbook will live (kitchen counter, bedside, desk)

• Tell one person: “I’m doing this for me.”

• Set a simple intention: return, not perfection

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Your Mini-Reset for This Week

If you want to start now, begin here:

• Movement: 10 minutes of intentional movement, 5 days this week

• State: 2 minutes of breath reset once a day

• Story: the 3-question check-in, 3 nights this week

That’s it.
Small steps. Real identity change.

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Want Support as You Build This Out?

If you’re ready for a whole-life framework—one that supports your state, story, strategy, systems, and spirit—this is exactly what we do inside the Intentional Calm Method™.

Program begins February 1st, and I’d love to have you join us.

You deserve to feel strong, grounded, and supported—in the life you’re actually living.

Be well,
Mary-Anne

Introducing the Intentional Calm Method™

In last week’s post, Tiny Habits, Big Change, we talked about what really creates follow-through—identity-based change, tiny steps, and setting up your environment so calm and consistency become the default.

And here’s the truth:

Those tiny habits are powerful… but most people still struggle because they don’t have a whole-life framework to hold them.

Because transformation isn’t only physical.

It’s emotional, energetic, mental, and lifestyle-driven.

And that’s exactly why I created the next step in this journey:

⭐ THE INTENTIONAL CALM METHOD™
A holistic, whole-life training framework designed to help you become your strongest, calmest, most resilient self — from the inside out.

This isn’t a “program.”
It’s a system for whole-person transformation.
It’s where intention meets structure… so your growth can finally stick.

Let’s walk through the five pillars — and notice which ones speak directly to where you are right now.

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🌿 PILLAR 1: STATE

Nervous System Reset → Calm, Balance & Capacity
Tools: Reiki, Craniosacral Therapy, CBT, breathwork, grounding, somatic release.

Why it matters:
You cannot transform from a dysregulated nervous system.
If you’re stuck in survival mode, nothing sticks.

If this sounds like you…
• “I feel overwhelmed constantly.”
• “I start strong, then burn out.”
• “My body feels tense no matter what I do.”
• “I don’t know how to slow down.”

This pillar will help you:
✨ quiet the mind
✨ reduce stress + inflammation
✨ release stored emotional tension
✨ regulate your nervous system
✨ feel grounded again

Scenario:
You try to eat better, meditate, exercise… but everything drains you.
STATE shifts your foundation so transformation becomes possible.

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🌿 PILLAR 2: STORY

Identity & Emotional Fitness → Who You Become
Tools: Journaling, identity work, self-talk, belief work, resilience, emotional awareness.

Why it matters:
You cannot become someone you don’t believe you are.

If this sounds like you…
• “I know what to do… I just don’t do it.”
• “I fall back into old patterns.”
• “My self-talk gets in the way.”
• “I’m tired of starting over.”

This pillar will help you:
✨ shift identity
✨ rewrite the beliefs holding you back
✨ build emotional resilience
✨ reconnect with your future self
✨ stay consistent

Scenario:
You’ve set the goals. You’ve made the plans. But your inner dialogue still sounds like the old you.
STORY helps you grow into the version of you who lives the life you want.

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🌿 PILLAR 3: STRATEGY

Training for Life → Strength, Mobility & Longevity
Tools: Functional strength, mobility work, balance, posture, alignment, longevity training.

Why it matters:
Your body isn’t meant to be punished — it’s meant to be trained for your actual life.

If this sounds like you…
• “I feel weaker than I used to.”
• “My mobility isn’t where it should be.”
• “I want to feel strong as I age.”
• “I keep tweaking or injuring something.”

This pillar will help you:
✨ build strength safely
✨ improve mobility
✨ enhance balance and posture
✨ prevent injuries
✨ support healthy aging

Scenario:
You want to stay active, keep traveling, move with confidence, and stay independent.
STRATEGY trains your body for the lifestyle you want to live.

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🌿 PILLAR 4: SYSTEMS

Lifestyle Medicine → Habits That Actually Stick
Tools: Sleep routines, hydration, nutrition basics, rhythm, stress management, simple habits.

Why it matters:
Transformation doesn’t happen in the big moments.
It’s built in your daily rhythms.

If this sounds like you…
• “I’m great for a few days… then I fall off.”
• “I want a routine, but I get overwhelmed.”
• “I don’t know where to start.”

This pillar will help you:
✨ build sustainable habits
✨ improve sleep and energy
✨ create simple, repeatable rituals
✨ align with your natural rhythms
✨ reduce overwhelm

Scenario:
You don’t need more information — you need structure.
SYSTEMS helps you create a lifestyle that supports your goals every single day.

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🌿 PILLAR 5: SPIRIT

Purpose & Future Self → Meaning, Direction & Inner Alignment
Tools: Values, vision work, purpose exploration, embodiment, connection, self-leadership.

Why it matters:
When you’re disconnected from your purpose, you lose momentum.
Purpose is the emotional fuel for the life you want.

If this sounds like you…
• “I feel disconnected from myself.”
• “I’ve done all the things… but I want something more.”
• “I’m ready for a deeper, more aligned life.”

This pillar will help you:
✨ reconnect to meaning
✨ rediscover who you are becoming
✨ feel spiritually and energetically grounded
✨ align your decisions with your values
✨ step into your next-level life

Scenario:
You’ve raised the family, built the career, checked the boxes — but you feel called to more.
SPIRIT helps you step into the life you’re meant to live now.

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✨ WHY THESE FIVE PILLARS WORK

Most programs address one area.
This method addresses all of you:

STATE → regulates the body
STORY → rewires the mind
STRATEGY → strengthens the physical self
SYSTEMS → supports the lifestyle
SPIRIT → aligns the purpose

This is where intention meets transformation.
Where strength meets calm.
Where healing meets resilience.
Where your future self begins to take shape.

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🌟 THE LIVE PROGRAM BEGINS FEBRUARY 1st

If you’re ready to go deeper than motivation—and you want a supportive structure for real, lasting change—The Intentional Calm Method™ goes live soon:

Kickoff: Sunday, February 1, 2026 at 6:00 PM ET
Live support sessions: Thursdays, February 5, 12, 19, 26 at 6:00 PM ET
Closing integration: Sunday, March 1, 2026 at 6:00 PM ET

Click here to reserve your spot.

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🌟 NEXT WEEK: WHAT TO EXPECT INSIDE THE METHOD

Next Sunday, I’ll be sharing:

✨ who this is for (and who it’s not)
✨ what you’ll receive and how the live sessions work
✨ which pillar resonates with you the most
✨ simple ways to prepare now so February 1 feels grounded and doable

If last week helped you start with tiny habits…
this week gives you the framework.
And next week, I’ll show you exactly how we bring it to life—together.

With love and intention,
Mary-Anne

Tiny Habits, Big Change: How to Become the Person Who Follows Through

Early January has a particular kind of energy. It’s hopeful. It’s motivating. And it can also feel heavy—because we’re not just setting goals… we’re trying to become the kind of person who follows through.

If you’ve ever said, “This is my year,” and then watched life pull you right back into old patterns, you’re not alone. Most change doesn’t fail because we aren’t motivated. It fails because we try to leap into a new identity without building the small, repeatable behaviors that make that identity real.

That’s why I love the framework from Atomic Habits by James Clear*—because it’s not about willpower. It’s about alignment.

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1) Identity-Based Change: Start with “Who,” Not “What”

Most resolutions start with outcomes:

• “I want to lose weight.”

• “I want to be more organized.”

• “I want to be calmer.”

But identity-based change asks a different question:

Who do I want to become?

Examples:

• “I’m someone who keeps promises to myself.”

• “I’m someone who cares for my body with consistency.”

• “I’m someone who creates calm on purpose.”

Then your habits become votes for that identity—small proofs, repeated over time.

Try this shift:

Instead of “I need to journal more,” try:

“I’m someone who processes my life with intention.”

Then start small enough that it’s easy to keep your word.

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2) Tiny Steps: Small Is Not Weak—Small Is Strategic

We tend to overestimate what we can do in a week and underestimate what we can do in a season.

January doesn’t need grand gestures. It needs momentum.

Think “atomic”: small actions that are almost laughably doable.

• 1 minute of breathwork

• 3 sentences of journaling

• One glass of water before coffee

• A 5-minute reset before bed

When habits feel too big, we rely on motivation. When they’re small enough, we rely on identity and consistency—and that’s where transformation lives.

A simple rule:

Make it so easy you can’t talk yourself out of it.

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3) Environment Design: Make Calm the Default

One of the most powerful ideas in Atomic Habits is this:

Your environment is constantly shaping your behavior—often more than your willpower.

If you want a different life, don’t just set a goal—set up your space.

Try these environment upgrades:

For a calmer nervous system

• Keep a cozy blanket or shawl where you normally scroll

• Leave a journal and pen on your nightstand

• Put a candle or diffuser near your “decompression spot”

For healthier routines

• Place your water bottle where you’ll see it first

• Put fruit at eye level

• Lay out your walking shoes the night before

For better boundaries

• Charge your phone outside the bedroom

• Keep social apps off your home screen

• Create a “quiet corner” for 5-minute resets

This is not about perfection. This is about making the next right choice easier.

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Your Week 1 Intentional Reset

Choose one identity and one tiny habit that supports it.

Identity I’m choosing this week:
“I’m someone who ____________________.”

My tiny habit (so small I can’t fail):
“I will ____________________ for ______ minutes.”

My environment support:
“I will set myself up by ____________________.”

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A Gentle Reminder for January

If part of you is thinking, “I’ve tried this before and it didn’t stick,” don’t let that become a verdict.

Let it become information—not a judgment.

This week isn’t about reinventing yourself. It’s about becoming who you already are beneath the noise—one tiny, intentional step at a time.

Here’s to a wonderful start to your new year.

Be well,
Mary-Anne

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Pssst… Ready to go deeper?

The Intentional Calm Method is going live.

If you’re craving more than motivation—and you want a simple, supportive system for creating real change—I’m opening the waitlist for my upcoming live program:

The Intentional Calm Method

Kickoff: Sunday, February 1, 2026 at 6:00 PM ET
Live support sessions: Thursdays, February 5, 12, 19, 26 at 6:00 PM ET
Closing integration: Sunday, March 1, 2026 at 6:00 PM ET

Click here --->>>
to reserve your spot on the waitlist.

(More details to follow. Schedule subject to minor updates.)

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*Affiliate Disclosure: Some links in this post are affiliate links, which means I may earn a small commission if you make a purchase—at no additional cost to you. I only share resources I genuinely believe will support your well-being and growth.

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Grace Between the Holidays: Enjoy the Moment Without the Guilt

Christmas is in our recent rearview mirror, and New Year’s is almost here. This in-between week can feel like a strange mix of gratitude, exhaustion, leftover desserts… and that quiet voice that whispers, “I should be doing better.”

Let’s pause and reframe that.

This week is not a test of your willpower. It’s a practice of grace.

Grace is the ability to enjoy a moment—fully—without turning it into a story of failure. It’s permission to be human while still honoring who you’ve become.

A mindful pause

Before we move on to what’s next, take a breath with me. Let’s pause before we turn the page:

In...  2  -  3  -  4  -  HOLD  -  Out...  2  -  3  -  4   

Once more:

In...  2  -  3  -  4  -  HOLD  -  Out...  2  -  3  -  4   

Great...  now...

How was your Christmas—really? Beyond the food, the lists, and the pace of it all, did you notice the unwrapped gifts—  presence, a quiet moment, a good conversation, a shared laugh, a sense of love or meaning, maybe even faith and peace? However, it went, let it be information—not a judgment. And if part of you is saying, “I wish I had slowed down more… or I wish that had gone differently,” that’s not a reason for guilt. It’s simply an invitation for grace.

This week isn’t about perfection

This is the week when the inner rules can get loud.

Maybe you indulged a little more than usual at Christmas dinner. Maybe you are like me, and dessert is your weakness. Maybe you’re planning to ring in the New Year with friends and there will be more appetizers, more sweets, and more “just this once” moments.

Here’s what I want you to know: allowing yourself grace lets you enjoy without feeling like you failed.  Not your diet. Not your lifestyle. Not your progress.

Because you need to remember that JOY is part of living.

I want this post to do something important: not limit you, not lecture you, not make you feel like you’re “slipping.” I want it to give you permission to enjoy—without guilt—and to feel understood and to feel seen, because you are not alone.

The “new you” doesn’t disappear during the holidays

Here is the mindset shift I want you to hold this week:

You are not “backsliding” because you had Christmas dinner.
You are not the “old you” because you enjoyed dessert.
You are a person with a healthier lifestyle—and that lifestyle has room for joy.

Grace still has wisdom in it

Grace is giving yourself permission to enjoy this season without the guilt story playing over and over in your head at the end of the day. It doesn’t mean ignoring what you know your body needs or stepping away from the supports that keep you well. It means you hold your choices with kindness. Enjoy what’s meaningful, stay aligned with what matters, and let your self-talk be gentle either way.

For many of us, grace also looks like intentional enjoyment—the kind you choose knowingly (not mindlessly), savor fully (not guiltily), and then release without a mental penalty.

A simple Grace Practice for this week

Not “getting back on track.” Not “starting over.” Just practicing who you already are.

1) Pause before you plate.
One breath. One intention: “I’m here to enjoy this.”

2) Sit down and remove distractions.
Because when you slow down, you actually notice what you’re eating—and what you’re feeling.

3) Choose one indulgence on purpose.
Instead of “everything because I already messed up,” try:
“I’m choosing this because it’s special—and I’m going to savor it.”

4) Speak to yourself like someone you love.
Replace: “I blew it.”
With: “I enjoyed a celebration. I’m still me.”

5) Make room for the unwrapped gifts.
The best parts of the holidays are often invisible: a peaceful morning, a meaningful conversation, a shared laugh, a memory you’ll carry.

Journal prompts (quick, powerful, and gentle)

If you want to bring this into your journal this week, here are a few prompts I love:

• What did I enjoy most about this holiday that had nothing to do with food or gifts?
• Where did I show up well for myself and others?
• What does “grace” look like in my self-talk this week?
• What is one tradition I want to carry into the New Year—because it supports the person I’m becoming?
• What do I want to feel on January 1: calm, clear, connected, energized, hopeful?

(Need a new Journal for January?  Click here to begin your year with intention and clarity with my "30 Days to Becoming Intentionally Calm" Journal  with Bonus Goal Section - Available through FGSL HERE)

 A final permission slip

If you indulged a little more than usual—at Christmas dinner, at dessert, or you plan to celebrate again as you ring in the New Year—let it be a chapter, not a verdict.

You are allowed to enjoy your life. Lifestyle medicine is meant to support sustainable wellbeing over time—not punish you for one meal, one party, or one week.

Next week, we’ll talk about stepping into the New Year with simple, realistic, kind steps—easy ways to return to what makes you feel good, without the harsh “start over” energy.

For this week: choose grace.

In Closing...

What is one word you want to carry into the New Year?

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Happy Holidays, Happy New Year & Happy You!

Love,
Mary-Anne