Shows
Your Inner VitalityThink Financial Scarcity Is Holding You Back? Money Manifestation Meditation.In this episode, we dive deep into the practice of money manifestation. If you've ever wondered whether it's possible to attract financial abundance through focused intention, this meditation is designed for you. You'll be guided through powerful affirmations to rewire your mindset and shift any limiting beliefs around wealth. It's time to align with your financial goals and open the door to more prosperity and abundance in your life.What to Expect:A grounding meditation to focus your mind.Affirmations designed to break down scarcity thinking.Insights on how to strengthen your money mindset for long-term...2024-10-1009 min
Your Inner VitalityGuided Meditation: Want to Climb Your Mountain? Embrace Your Future HeartWelcome to a special episode designed just for you—a guided meditation to help you connect with your future self, find clarity, and embrace new beginnings.Life can feel overwhelming. With so much going on, it’s easy to lose sight of where you’re headed or doubt whether the future holds what you truly desire. That’s why I’ve created this meditation—to give you a moment to pause, breathe, and reconnect with the path you want to walk.In this meditation, we will:Ground ourselves in the present moment, letting go of stress an...2024-09-1207 min
Your Inner VitalityWant to Climb Your Mountain? Embrace New Beginnings and Overcome ChallengesMaybe you’re feeling like you’re stuck at the bottom of your own mountain right now. Overwhelmed by challenges, doubting whether you can take that next step. I’ve been there, too. Climbing Sulfur Mountain was both a literal and metaphorical journey for me. At the start, I wasn’t sure I had what it took. But step by step, with each curve and steep incline, I discovered strength I didn’t know I had. And when I reached the top, under those rare clear skies, I saw the future stretched out before me—wide open and full of possibili...2024-09-0811 min
Your Inner VitalitySeek Stress Free Living? Guided Meditation to Calm Your MindIn this episode, I invite you to step away from the chaos of your daily life—the worries, future plans, and never-ending to-do lists—and take a much-needed break with me. Through this guided meditation, we'll focus on letting go of the mental clutter that weighs you down. Together, we’ll create a space of calm where you can clear your mind, release tension, and hit the reset button. Whether you're feeling overwhelmed or simply need a moment of peace, this meditation is your opportunity to pause, breathe, and recharge. Join me in this practice of mindful relaxation, and discov...2024-08-1105 min
Your Inner VitalityYour Monthly Mindful Meditation: Clear Your Mind and Find PeaceWelcome to another episode of the Monthly Mindful Meditation Podcast. I'm Jessica Fraser, your guide on this journey to finding time and inner peace.In today's guided meditation, I invite you to let go of the chaos and distractions that fill your mind. Here, we'll embark on a journey to free your thoughts and find solace in the simplicity of your breath. Allow me to help you clear your mind, giving you the space to just be.As we begin, picture your to-do list gently drifting away, carried by the clouds, leaving you with a...2024-07-1108 min
Your Inner VitalityFinding Your Intuition: A Guided Meditation to Build Confidence and Self-AwarenessWelcome to this guided meditation on finding your intuition. When feeling less confident and insecure, this meditation helps you quiet internal chatter and deepen self-awareness. Together, we will release insecurities and harness your inner wisdom, guiding you to trust your deeper knowing. Join Jess to build confidence and reconnect with your innate intuition, using visualization, affirmations, and mindful awareness. Take a few moments for yourself, and emerge with a renewed sense of self-trust and clarity.
Do you have questions about making meaningful change? Email me them and I will see if we can address them in...2024-06-1309 min
Your Inner VitalityMonthly Mindful Meditation: Building Stronger Relationships through Self ReflectionExperience a journey of self-discovery and connection with our guided meditation focused on relationships. Take a moment to slow down your thoughts and gain clarity on what you need in your relationships, how you show up for others, and how you care for yourself. This meditation will help you ground yourself, explore your relationships with compassion, and bring intention into the way you interact with those around you. Find balance, create deeper connections, and honor yourself as you navigate the complexities of relationships. Join me to rediscover the power of mindfulness in building stronger, more fulfilling connections.
2024-05-0908 min
Your Inner Vitality35: How Can I Manage a Busy Job and Travel More? Tips for a Balanced LifeIn this episode, we dive into one of the most frequently asked questions in today's fast-paced world: "How can I manage a busy job and travel more?" Join me as we explore practical tips and strategies to help you find a balanced life amidst work demands, family commitments, and your passion for travel and to just take a break. I'll cover techniques for taking micro-breaks, navigating school schedules, and making the most of long weekends. Even a strategy for taking time for date nights with something I call the "dating hierachy. Plus, we'll share insights for entrepreneurs and working...2024-04-2919 min
Your Inner VitalityYour Monthly Mindful Meditation: From Chaos to Adventure Come Play with MeIn this month's mindful meditation, embark on an exhilarating journey "From Chaos to Adventure" with Jess. She invites you to play amidst life's whirlwind, guiding you through a meditation towards a realm of adventure and joy. Take a pause from all the work you are doing and discover something within this meditation that will carry into your day. Whether it's an object, energy, or feeling, let it support you through any chaos you may be facing. Jess encourages you to release control and surrender to the thrill of the unknown. Dive into this transformative experience and unlock the magic...2024-04-1107 min
Your Inner Vitality34: Your Medical and Dental Plan Confuse You? Helping Decode Your Self Care.In this episode, Jess is joined by Samuel Springer from FinancialEssentials to decode the intricacies of your health and dental benefits. Together, we'll explore essential topics including:Understanding your benefit planHow to use them all year roundLearn who to go to to learn more about your benefit package (Thanks Anna for asking this question, we heard you and answered this for you)Unraveling the concept of an HSA Health Spending AccountTax benefits - Navigating the process of claiming your benefits and medical expenses at the end of the yearExploring options for transferring your benefits upon leaving a company...2024-03-2850 min
Your Inner VitalityYour Monthly Mindful Meditation: Clear Your Mind For a Better RoutineAllow Jess to guide you into the soothing embrace with each breath, as you focus on consistency and crafting clarity within your mind. Navigate the currents of mindfulness, sweep away mental clutter, and create space for intention. In the symphony of stillness, where aspirations find resonance and the rhythm of your heart aligns with your dreams. This session is a harmonious guide, nurturing routines and fostering an environment where new habits flourish and goals are attended to. Feel the soothing breeze of consistency and let it permeate your being, creating harmony in your life. For additional support a...2024-03-1408 min
Your Inner Vitality33: Feeling Lost? Live Your Best Life with Laura SullivanJoin us for an inspiring episode as we connect with Laura Sullivan, a running coach and marathon enthusiast hailing from Regina, Canada. In this transformative conversation, we recount our serendipitous meeting during the Courage to Change Tour, setting the stage for a deep exploration of belonging, purpose, and the constant evolution inherent in living your best life. Laura's impressive marathon journey, including iconic races in Berlin, Boston, Chicago, London, and New York City, unveils a narrative of triumph over challenges.Dive into the nuanced discussion on regret and finding belonging within oneself, gaining insights into the victories...2024-02-2236 min
Your Inner VitalityMonthly Mindful Meditation: See and Feel Your Fire of BelongingStep into a realm of inner tranquility with this monthly mindful meditation experience. In this episode, you have the option to enhance your practice by choosing between using an actual candle or a vivid visualization of a flickering flame. Jess invites you to immerse yourself in the calming presence of the chosen element, empowering you to truly embrace and own your sense of belonging. Whether you opt for the tangible warmth of a candle or the dance of a mental flame, this month's journey is designed to help you cultivate a deeper connection with yourself and the world around y...2024-02-0808 min
Your Inner Vitality32: Brave that First Step to Conquer Your Goals Despite Your FearsIn this empowering episode of your host Jess Fraser engages in a transformative conversation with Jeenie Brasseur, CEO and owner of KEEPFITWOMEN. Together, they delve into the crucial aspects of initiating personal and professional journeys, tackling fears head-on, and reframing obstacles into stepping stones. Jeenie shares her own inspiring journey, providing practical strategies to navigate the lows, embrace imperfections, and cultivate a resilient mindset. The episode also features insightful responses to listener questions, addressing how to overcome fear and stay committed to goals. Join us in this motivational dialogue, as we encourage listeners to take that brave first step t...2024-01-1743 min
Your Inner VitalityMonthly Mindful Meditation: Start Reaching Your Goals TodayWelcome to the Monthly Mindful Meditation bonus track! In this episode, Jess guides you through a transformative meditation experience, encouraging you to carve out mental space for your goals. As you visualize your desired end game, Jess prompts you to explore the emotions associated with achieving those aspirations and the positive impact they'll have on your life. After this powerful introspection, she gently brings you back to the present moment, helping you identify a simple yet impactful next action step that you can take today. If you find value in this meditation, be sure to check out e...2024-01-1108 min
Your Inner Vitality31: Quickly Look Back, Move Forward: What's your 2023 Learnings? Your Next Year Goals?Welcome to Your Inner Vitality, where we embark on a transformative journey of reflection, celebration, and planning for the future. In this special episode, we explore the key learnings, celebrations, and the art of letting go from the past year. Join us as we share insights, victories, and the power of releasing what no longer serves us.Main Discussion Points:Key Learnings: Delve into the invaluable lessons of 2023, uncovering moments of growth, overcoming challenges, and gaining wisdom that shapes our perspectives.Celebrations: Celebrate the victories, big and small, that made 2023 remarkable. From personal...2023-12-2938 min
Your Inner VitalityMonthly Mindful Meditation: Deepen Your Connection and Inner PeaceWelcome to "Deepen Your Connection and Inner Pease," where Jess will lead you through a transformative monthly mindful guided meditation. In this episode, Jess skillfully directs your attention to specific areas of your life, fostering introspection and mindfulness to deepen connections. Whether exploring realms of self-discovery, relationships, or personal growth, let Jess be your calming companion on a journey toward profound connection within yourself and the world. Embrace the transformative power of meditation as a monthly ritual, creating a space where inner peace intersects with purposeful connection. Subscribe, rate, and review to support the podcast, and join J...2023-12-1004 min
Your Inner VitalityMonthly Mindful Meditation – GratitudeThis podcast episode offers a guided meditation focused on cultivating gratitude. The meditation encourages you to set aside this intentional time to reflect on and appreciate the things you are grateful for on today. Jess emphasizes that gratitude can come in various forms, ranging from significant aspects of life to small, everyday moments. The meditation aims to create a space to honor what you are thankful for.Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp
2023-11-1403 min
My Most Authentic LifeHaving Difficult Conversations in a Polarized Climate | E56 Jess FraserHow do we manage difficult conversations in a highly charged climate? In today's episode, we connect with Certified Life Coach, Jess Fraser. Jess courageously triumphed over life's most challenging obstacles to discover her true strength and purpose. She emerged with a profound understanding of the power of breaking down before breaking through. In a polarized reality, where it may feel like the entire world is breaking down, she guides us through effective strategies to have difficult conversations. Join us for this important conversation that will leave you empowered to find the strength to break through.Connect with Jes...2023-10-2535 min
Your Inner VitalityMonthly Mindful Meditation – ResistanceIn this episode, Jess leads you through a powerful visual meditation designed to open up mental space and help you connect with what you are resisting, ultimately setting it free. This meditation focuses on three key areas:Letting Go of Your PastLetting Go of Future Planned OutcomesLetting Go of Unrealistic ExpectationsThe episodes that follow this bonus track will also be focused on “RESISTANCE”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. In this episode, we've discussed several blogs centered around the theme of resis...2023-10-1009 min
Your Inner Vitality30: From Cancer Survivor to Parkinson's Warrior: My Mom's Inspiring StoryLife often throws unexpected challenges our way, and sometimes, those challenges come in the form of a diagnosis we never saw coming. In this heartfelt episode, Jess shares her family’s journey through a life-altering moment: her mom’s recent diagnosis of Parkinson's Disease. There are some sideswiped gifts that have come from it though which you can apple too. Learn how to find energy even in those moments that suck. How to use this tool to replenish yourself while moving through the tough times, diagnosis or not.Let’s keep the conversation going below. . .Connect...2023-09-2826 min
Your Inner VitalityMonthly Mindful Meditation – FocusThis is a special two-part Monthly Mindful Meditation that is all wrapped up into one recording. Jess is going to provide support for both your being and doing. The first part will be focused on being present through breath work and a body scan. The second part will support action towards one specific goal that you have. Visualizing the end out come and the impact it will make once you have accomplished it. Then together you will wrap the meditation all up with finding a manageable small action step to keep moving towards that important goal of yours. ...2023-09-0812 min
Your Inner VitalityMonthly Mindful Meditation – RestIn this Monthly Mindful Meditation Jess focuses on putting your mind, body and heart to rest for a moment. Clearing your thoughts, setting your intention and bringing that into the rest of your day. The episodes that follow this bonus track will also be focused on “REST”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/RtbGjp
Do...2023-08-0906 min
Your Inner Vitality29: Unleashing the Power Within: Speak Your Thoughts for Healing & TransformationIn this episode, we are joined by Lorree Appleby, a Radical Forgiveness Master Coach and the Creator of Soul Adventure™ Journey to the Real Me. Lorree has extensive experience in guiding individuals towards healing and transformation. Today, we delve into the profound impact of speaking aloud our thoughts and explore how this practice can promote healing and foster positive change both within ourselves and the world.How you can connect with Lorree Appleby:https://ourpurposefuljourney.com/https://www.instagram.com/souladventuregame/https://www.facebook.com/SoulAdventureGameCourage to Change Jo...2023-07-2556 min
Your Inner VitalityMonthly Mindful Meditation – PeaceWelcome to your Monthly Mindful Meditation, the podcast where we explore the power of mindfulness to enhance our well-being. I'm your host, Jess, and today's episode is all about finding inner peace and calm. In our hectic lives, it's easy to get caught up in the chaos and lose touch with our sense of tranquility. But fear not, because I'm here to guide you through a meditation that will help you reclaim your peace.Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https...2023-07-0506 min
Your Inner VitalityMonthly Mindful Meditation – DeterminationWhere in your life do you need a little determination? Hold on to that as we inhale opportunity and exhale the impossible with Jess as she walks you through a guided meditation to help influence your determination. The episodes that follow this bonus track will also be focused on “DETERMINATION”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/zs/Rtb...2022-09-1405 min
Your Inner Vitality28: For All the Tough We Wish We Could Walk Away from But Don’tIn this episode Jess shares some honest truths about making those tough decisions and then processing through them once you do. Making change is not easy but what awaits you on the other side far exceeds what you thought possible. There are no short cuts and you cannot be gifted those possibilities until you have braved the first step of making change and then follow through. What could that next step be for you?Let’s keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitality...2022-08-2530 min
Your Inner VitalityMonthly Mindful Meditation – Walk AwayTo walk away is to remove indecision, second guessing and that feeling of being stuck. Jess will support you as you work through your choices in this guided meditation. Let what you walk away from bring you closer to what you deeply desire and need. Release the thoughts of failure or the lack of thinking this through or that you did not try hard enough. She will remind you that it does not have to be perfect, and that you are not alone.The episodes that follow this bonus track will also be focused on “WALK AWAY”. If t...2022-08-0106 min
Your Inner Vitality27: How to Break Through Avoidance When Tackling the Tough StuffAre you working through some tough stuff right now? Do you find your self avoiding, procrastinating, or waiting for the perfect moment to tackle this? This is all an indicator that what you are working through is important to you. Jess will help you venture into the uncomfortable by better understanding why you are experiencing avoidance, what this is actually doing to you and how to break free and get to the other side of your tough stuff. Doing this work will find you the freedom that you are seeking.PS. You may want to have a...2022-04-1622 min
Your Inner VitalityMonthly Mindful Meditation – FreedomThis guided meditation is special because it was specifically recorded in Talkeetna, Alaska during my bucket list dream solo trip. It will help you regain your focus on freely being yourself. It is enough to wholeheartedly step into your own confidence and willingness to just be you.The episodes that follow this bonus track will also be focused on “FREEDOM”. If this is a topic you are seeking more insight on, be sure to check-in regularly for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New...2022-04-0405 min
Your Inner Vitality26: What Does Courage Look Like in Different Parts of Our Life with Kim BenoyJess and Kim talk about popular barriers of time and financials and how we can break through these to live a more fulfilling life.Kim Benoy is a recently retired RN, wife and mother who has found a passion for inspiring other women using essential oils, a blog, and a podcast called Midlife with Courage. Following her journey to be a light and to lead others who are feeling stuck and even bored doing what is expected. She helps women over 40 find their courage, confidence and calm so they can live every moment!Website: www...2022-03-2636 min
Your Inner Vitality25: Braving Your Goals and Finding Courage to Change with Courtney St. CroixWhether you decide to go for your dreams or not time will still pass. In this episode Jess is joined with Courtney St. Croix of LeadHer Publishing, where they tap into many great golden nuggets. Braving change can hold the oh familiar fear and speedbumps along the way. It is about the decisions we make, and the actions we take. They discuss the release of the Courage to Change Journal. Reflecting on the impact of Jess’s first decision to act on creating it after 2 years. When you reflect on some of your greatest accomplishments can you recall a mo...2022-03-1336 min
Midlife with Courage™-Flourishing After Forty with Kim BenoyCourage to ChangeSend us a textThis week is a reminder that the Courage to Change journal is available today on amazon. Our guest from last week, Jessica Fraser is a life transition coach who contemplated suicide over 4 years ago. She thankfully did not follow through on that and is currently helping others live their best life. She believes your dreams should align with your "everyday" life and should not just sit on a shelf collecting dust. For more information about the Courage to Change journal, check out www.yourinnervitality.com/journals.******************************************************Kim a...2022-03-0815 min
Your Inner VitalityMonthly Mindful Meditation – CourageFind your deep-rooted courage through this guided meditation as we remove uncertainty, unworthiness, or fear. Jess will help you define what courage looks like and then provide you some space to assess this for yourself. Courage shows up in small ways even just listening to this today could be that for you.The episodes that follow this bonus track will also be focused on “COURAGE”. If this is a topic you are seeking more insight on, be sure to check-in every week for new releases. Your Inner Vitality Community Facebook Group:https://www.facebook.com/g...2022-03-0506 min
Midlife with Courage™-Flourishing After Forty with Kim BenoyLife Is More PreciousSend us a textJess Fraser is a Life Transition coach who helps others unpack their dreams and align them with real life so they can see what is possible NOW. Her story is a brave one of caring for and giving to others until she was depleted and spent. Her life came to a turning point on December 21, 2017 when she decided not to complete suicide. Listen in as she talks about what brought her to that decision and how she helps others realize that life is precious and you don't need to wait to do everything you wa...2022-03-0126 min
Your Inner VitalityMonthly Mindful Meditation – Me (What Makes Me Happy)You may notice that this monthly meditation has a change in pace compared to the others. It has a hint of fun sprinkled in it to stir up your positive energy. Quick and upbeat - there are a series of questions to help you reset and find a bit of happiness with your day.The episodes that follow this bonus track will also be focused on “ME”. If this is a topic you are seeking more insight on, be sure to check-in every week for new releases. Your Inner Vitality Community Facebook Group:https://www.f...2022-02-0103 min
Your Inner Vitality24: To Your Nay Sayers – It’s Time You Give Them a ShowThis episode will have you feeling up lifted and motivated to start your craziest, scariest goals. Jess will have you find your inner bravery to give all those nay sayers a show. Don’t worry about going against popular opinion or conforming to the norm. Though this may have you feel like a bit of a lone wolf, she will help you find strength in even that too. It’s time to stretch yourself and go for that level of confidence and happiness, which you deserve.Goodbye world of people pleasing! Hello bravery.This is the L...2022-01-1512 min
Your Inner VitalityMonthly Mindful Meditation – Be Brave, Not Perfect“To be brave I do not have to be perfect”, this is the mantra for this meditation and beautiful way to bring our new annual theme for 2022: Be Brave, Not Perfect. Jess will help set your intention and allow you to get swept away in this mantra through sound. Take this moment to pause and to be okay with all that is not perfect and all that you desire to brave, not only for this month but for the next year to come. This meditation may also be a good addition to your wellness practise.This episode ring...2022-01-1006 minYour Inner Vitality23: 4 Important Learnings for 2021Thank you to everyone that supported and followed Your Inner Vitality over 2021. This was yet again another year of ups and downs, but there were also some great learnings from it too. Jess shares four lessons she learned for this year and two things she wants for both her and you for the new year to come. Her own examples and truths will be shared along with introductions to some people that helped her along the way. There will be some other special individuals, but they will be saved for another episode dedicated to just them. Le...2021-12-3023 min
Your Inner Vitality22: 3 Easy Steps to Help You Find Joy This Week During the HolidaysThe holidays can have us feeling out of wack, depleted and a little off balance. Jess will share three easy steps to help you find more joy over the following week, even in the things you are not able to change or remove. What if it was not about balancing but about counterbalancing through your traditions, any holiday blues and joy.Three things she discusses:Keep it simpleWhat you cannot change or remove use it to counterbalance yourselfIndulge and amplify those tiny moments that brings you happinessLet’s keep the conversation going below. . ....2021-12-2412 min
Your Inner Vitality21: Stress Less Holiday Financials with Jenn PaulsThe craze of shopping, holiday parties, balancing the ever-changing crazy world to maintain the perfect Christmas. This sometimes can feel like an overwhelming emotional rollercoaster during a time that is supposed to be cheerful and happy. Jenn Pauls, a Financial Coach from MoneyCoachMike helps us dig into the this and how we can remove the financial strain for the holidays. Have less regret and over extending. Together, Jenn and Jess go through some ways to make your holidays a little be more joyful and to stress less when it comes to your money. Even with Christmas only being...2021-12-1833 min
Your Inner VitalityMonthly Mindful Meditation – Self BalanceThis relaxing meditation has fewer verbal queues and more background music to give you space to manifest your set intention. Where would like to bring more balance into your life? Take the next couple of minutes in this quiet ambient space to visualize this desired balance needed and to bring that into your day.The episodes to follow this bonus track will also be focused on Self Image. If this is a topic you are seeking more insight and support with, be sure to check-in every week for a new release. Also consider adding any of these...2021-12-0405 min
Your Inner Vitality20: It’s Not Just About My Pants Not Fitting with Jenny GreensmithIt’s five minutes before you must leave for the party, and you just realized that none of your dress pants fit. What happens next? Join Jess as Jenny Greensmith shares her own recent pant experience. Jenny is the owner of Best You Health Coaching and Group Training. She has a master’s degree in Health and Exercise Psychology and an undergraduate degree in Kinesiology. She has been teaching fitness classes for 12 years and is a certified personal trainer and competitive coach. A mom to 2 great kids, she is passionate about leading women through healthy and intuitive eating. In...2021-11-2735 minYour Inner Vitality19: Rewire your Thoughts Through Something You Already DoWhen it comes to rewiring the way you think, it is about finding thing in your everyday life that you are already using. In this episode Jess shows you how the simple moments that you already spend in front of the mirror can bring the change that you are seeking to make. Learn about the four different characters that show up during this reflection time and how you can leverage these characters through intention and awareness.Mirror Test Characters:Cheer LeaderInner CriticComfortable GuruInvisibility CloakJess also mentions the podcast bonus episode called, “Monthly Mindful Meditation – Self...2021-11-2029 min
Your Inner VitalityMonthly Mindful Meditation – Self ImageThis meditation will have you pull out your power pose and find that empowered part of you and your inner strength. You and Jess will set an intention and move into your pose with your breath and mantras, opening your heart to the deepest capable part of you. This pose is available to you when ever you need it. Be sure to check out the other Monthly Mindful Meditation bonus tracks. These guided meditations will allow you to explore other techniques which you may also like to introduce to your self-help regime.The episodes to follow this...2021-11-0106 minYour Inner Vitality18: Your Emotional Pandemic Check-InIs it possible to be struggling even more now than in the beginning of the pandemic? In short, yes. Jess will help you understand the difference between where we started and where we are now. One area she digs into is other people’s happiness and the impact that you have on them but first yourself. Your mess can be a powerful message but you need to honour this space. You will tap into your power pose, take a pause and check-in with yourself to see what you are needing right now.Jess references some free support pro...2021-10-3117 min
Your Inner VitalityMonthly Mindful Meditation – Self HelpThis month Jess introduces you to Tibetan Singing Bowls. These are commonly used for meditation to help one get into a deeper relaxed state. The vibrations are supposed to help the body to regenerate, heal, release tension and pain. Take a moment to allow the sounds to soak in with your set intention. Meditation is a great self-help tool. Be sure to check out the other Monthly Mindful Meditation bonus tracks. These guided meditations will allow you to explore other techniques which you may also like to introduce to your self-help regime.The episodes to follow this bo...2021-10-0905 minYour Inner Vitality17: 4 Things to Make Sure you Do For a Powerful Vision BoardJess has been doing vision boarding for years now. Using her own boards as an example, she is going to provide proof of just how powerful this creative tool can be in obtaining your goals. You will learn about four key elements that you will want to cover when making your own vision board. This is the secret sauce and a vital part of your goal getting strategy. Four things she will dig into:Follow Your HeartBe CreativeConsistencyVisualThe more crazy and seemingly impossible your dreams, the better.Let’s keep the conversation goi...2021-09-1814 minYour Inner Vitality16: Finding Your Identity During ChangeOver the pandemic we have experienced a lot of change. Some of which have shaken, strained and tested our identity. When taking an honest pause here what is our identity anyways and how is it connected to your self worth and the ever-changing life we live in?Join Jess as she dives into this and helps you assess your big life rocks, your identity and what you are fighting for. Want the printable worksheet with some powerful reflective questions? Become a Site Member of Your Inner Vitality. Under the Member Site Tab click the Free Tools and Res...2021-09-1220 min
Your Inner VitalityMonthly Mindful Meditation – Self WorthThis month Jess introduces you to an exploratory visualization meditation. It will bring you back to a place that is special to only you which holds comfort, safety, and strength. You will set an intention and use this intention through out the meditation and your special place, connecting the two more deeply. Jess would love to hear what your special place was, check below in the show notes for the Facebook Group to share more.The episodes to follow this bonus track will also be focused on Self Worth. If this is a topic you are seeking m...2021-09-0408 minYour Inner Vitality15: Three Questions to Answer When You Find You Are Losing YourselfIn this episode Jess discusses self preservation and keeping yourself together. She gives you some powerful questions to reflect on to help you access where you are losing pieces of yourself or power. A couple of analogies are used here to help you see where you are right now, like putting yourself on fire to warm other people. Let’s explore where you land in these analogies and breakdown your focus to create movement in the right direction.Want the printable worksheet with the 3 + 1 bonus reflective questions? Become a Site Member of Your Inner Vitality. Under the Memb...2021-08-2122 minYour Inner Vitality14: Be in the Driver’s Seat of Your Present MomentJess is going to use the analogy of driving to help you identify your past, present and future. In coaching we honour all moments but do not spend much time in the past. Just think of it, when you are driving you only take moments to glance at the rear-view mirror. If you were to keep all your focus on that rear-view mirror and not the front windshield than you are certain to get into an accident. Now spending to much time fraternizing in the future can also have you lose out on present moments. Jess is a huge go...2021-08-0715 min
Your Inner VitalityMonthly Mindful Meditation – Self SustainJoin Jess as she walks you through a set visualization meditation. It will uniquely help you find an object that will serve as a reminder of what to release in your life that is no longer serving you and what to preserve that is important. You will set an intention and release stress and tension from your body and mind. This session will end with curiosity of how your unique object will find its place in your everyday world. Jess would love to hear what your object is, check below in the show notes for the Facebook Group to s...2021-08-0109 min
Your Inner Vitality13: Debunking Self Care Myths with Dr. Nicole Panethere, NDJess is joined with Dr. Nicole Panethere, which is a Naturopathic Doctor. Together in this episode they tackle the myths of what self care is idealized to be. Hopefully you gain some ideas for your own self care regime and allow yourself the grace to explore new things, even if they are not considered conventional.Nicole shared a quote we realized was from the Dalai Lama, “We are human beings not human doings.” So slow down and enjoy this episode as they talk about how time, money, boundaries, and relationships, impact your self care.How you can connec...2021-07-3132 minYour Inner Vitality12: 3 Assessments to Help You Propel Your Self Care and GoalsHave you ever caught yourself in the endless monotony of the never-ending checklist? This can be exhausting. Jess will teach you about the importance of balancing in both the Doing and Being (and even help you understand what that actually means). This can influence hidden opportunities for yourself which you never even thought possible. With a little bit of work, using these assessments that she introduces to you, could offer you some more freedom in your world.The 3 assessments will include:Goal assessmentFinancial assessmentTime assessmentLet’s keep the conversation going below. . .Your In...2021-07-2420 minYour Inner Vitality11: Do You Need a Break? 4 Things to Consider When Planning Your VacationTaking a break is so important and many times we wait until we are well overdue. We often feel like we do not have enough time off, that it goes by too fast or do not have time to take a vacation. What if you were to change that perspective and did a little dreaming first? Figure out the type of vacation that you need and really want, then find a way to make it possible. Jess goes through four things you should consider when planning your time off. Doing will not only have you looking forward to your next...2021-07-1727 min
Your Inner VitalityMonthly Mindful Meditation – Self CareTake a moment with Jess as she helps you set a self care intention for today and guides you through this meditation. During your time together you will focus on your breath and releasing any tension found within your body. The episodes to follow this bonus track will also be focused on Self Care. If this is a topic you are seeking more insight and support with be sure to check-in every Thursday for a new release. This meditation may also be a great daily addition to your self care routine.Let’s keep the con...2021-07-0106 min
Your Inner Vitality10: Our Own Misjudgements of Who We Are with Chris LemigJess is joined by Chris Lemig, a transpersonal hypnotherapist, author, and meditation teacher. Prior to pursuing a career in hypnotherapy, he spent several years as a Buddhist monk studying philosophy, meditation, and religiousritual in India and Nepal. He founded True Nature Hypnotherapy where he works with private clients to heal past traumas and create powerful, healthy changes in their lives. In addition, he is a contributing writer to Choosing Therapy, a premier mental health resource site, national therapist directory and online therapyplatform.Together they will dig into judgement and the stories you reinforce and tell yourself daily...2021-06-2435 minYour Inner Vitality9: The 6 Phases of Behavioural Change and How They Affect You?What phase of change are you in right now? Take a journey with Jess to learn more about the 6 Phases of Behavioral Change. In this episode she will share some common obstacles others have gotten caught up in like comparison, and even traits like the overthinker, the sprinter (quick to action), daydreamer and at times a victim. By creating new awareness this will allow you to better maneuver through each phase as you make the meaningful change you are seeking.The 6 Phases of Behavioral Change:Pre-ContemplationContemplationPreparationActionMaintenanceRelapsesLet’s keep the conversation going below. . .Yo...2021-06-1726 minYour Inner Vitality8: 3 Factors to Work Through When Conquering Your Negative Self TalkHow do the below three factors affect you and your self talk?Creating SpaceLetting GoInternal DialogJess will walk you through these and along with an activity and reflection to help you create new awareness and to also stop, then replace your negative self talk. This episode will have brief moments of silence to complete your reflection as you go. By the end of your time together it will provide a surge of energy and focus for the remainder of your day.Let’s keep the conversation going below. . .Your Inner Vitality Community Fac...2021-06-0316 min
Your Inner VitalityMindful Meditation - Self TalkJoin Jess as she walks you through a guided meditation, helping set your intention for the day. Throughout this meditation you will have a chance to select a word that resonates with you and create a mantra that will help keep you positive, focused, and grounded. The episodes to follow this bonus track will also be focused on Self Talk. If this is a topic you are seeking more insight and support with be sure to check-in weekly for new releases. This meditation may also be a great daily addition to your self care routine.L...2021-06-0107 minYour Inner Vitality7: Let’s Talk Suicide and the 2 Tools I Leaned on That Saved My LifeThis is a heavy topic but does need to be given space to talk about as Jess will share some staggering statistics on suicide and her own personal experiences. Though she will share a bit of her journey, she will move your energy and focus to some really useful tools that can be easily implemented and leave you feeling motivated to try. These tools can be used by anyone struggling and not just with suicide. In fact, even those who are not struggling right now should have these 2 tools in place and it is probably the best time to st...2021-05-2715 minYour Inner Vitality6: How Do Random Acts of Kindness Decrease Your Stress, Depression & Anxiety?You know how you feel good after doing an act of kindness, there is science behind that. Jess will share that science, along with how it can have a positive impact on your overall health and well being. If you or someone you know is experiencing stress, depression or anxiety this episode’s challenge is a great way to help lower these levels.Let’s keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zohopublic.com/z...2021-05-2014 minYour Inner Vitality5: Three Step Process to Help with your Stress, Depression and AnxietyJess will walk your through the 3 step process to consider when dealing with your stress, depression, and anxiety.3 Step ProcessSigns and Symptoms TriggersAnchorsPeople, places and things can influence our response and triggers. Once you know what these are for you it becomes easier to put anchors in place. We will explore all of this in more detail together.Let’s keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My New Normal Monthly Newsletter:https://survey.zoho...2021-05-0826 minYour Inner Vitality4: People PleasingExplore with Jess the reasons why we “people please” and how this may be showing up in your world. You may be surprised. Patterns, people, places, and situations influence how we show up and even . . . how that people pleaser in you comes out. We will also address healthy boundaries and the message you are sending when these are not in place. For the ones that find saying no being tough, this episode is for you. She will share a way you can do this and ease the discomfort. Let’s keep the conversation going below. . .Your Inn...2021-04-2929 minYour Inner Vitality3: Morning and Bedtime RoutineLet’s assess your morning and bedtime routine. Whether you are new to this or not, this is a great way to help you anchor for your day to come or to improve your sleep hygiene. Want to create excitement in your routine and ways to make your routine a keeper? Jess has been doing her routines for over 8 years now. She will share some ideas that have worked for her and her clients along with tips to make it easy too.Let’s keep the conversation going below. . .Your Inner Vitality Community Facebook Group:2021-04-2921 minYour Inner Vitality2: Creating New Habits - 7 Lessons LearnedThese learnings come from her own experiences and what she has seen with her clients and the health and wellness industry over the past decade. She discusses things like getting clear with the reason you are implementing these habits to celebrating the small wins. Jess will even encourage in one of the lessons to assess what is not working as it does not always go as planned. Below is also her article for you to print and revisit as you need it. Article: https://www.yourinnervitality.com/post/creating-a-new-habit-lessons-learnedLet’s keep the conversation going below...2021-04-2922 minYour Inner Vitality1: How Much is Your Unhappiness Costing You?Join Jess Fraser as she chats about the importance of showing up for yourself so you can show up for others too. It is not always about having to compromise or saying no. Perhaps there's a way you can have it all and be able to show up too? Get to know Jess as she shares a story of her own that helped bring alignment back into her life and happiness too.Let’s keep the conversation going below. . .Your Inner Vitality Community Facebook Group:https://www.facebook.com/groups/yourinnervitalityFinding My...2021-04-2925 minYour Inner VitalityComing Soon: Your Inner VitalityCome as you are, we will meet you where you are at. No matter where you are right now it is exactly where you need to be. Allow this to be a safe place for you to explore all that you need to with no judgment but pure curiosity. Let’s get messy together and shake things up. Dust off those dreams and start living them. I will introduce you to other professionals and individuals just like you. Of course, you will also have regular solo moments with me too.
Do you have questions about making me...2021-03-2301 min