Experience the power of daily mindfulness practice

Mindfulness | Meditation | action guides

How To Use Mindful Guides to Bring Calm, peace, & fulfillment in your life

If you're ready to take action & do the work Find the Guide you need in this moment...

Bold Self-Love =

personal achievement

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 joyful fulfilled life

putting learning into action brings awareness. it helps you get a deeper understanding of the when, where, & why so you can live the life you desire, now.


Our Mindfulness Action Guides use evidence-based techniques and methods for increased mindfulness while decreasing stress, anxiety, depression, and apathy.

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Mindfulness has been defined as a moment-to-moment awareness of one's experience without judgment. This means being present in the moment, with a feeling of acceptance. Increasing one's mindfulness can result in reduced symptoms of anxiety and depression, improved concentration, and a number of interpersonal benefits. Like any skill, becoming more mindful takes practice. Use these action guides to learn about several techniques to use to practice and increase mindfulness. The exercises include mindfulness meditation, body scan, mindful eating, and five senses.

These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life and give you the tools to enhance the mindfulness

Meditation is a lifestyle. Approaching each moment of life as a moment to practice mindfullness, we embrace an awakened state of BEING. In this elevated state, we experience the joy, success, love, presence, peace and purpose that we all deserve.

Andrea Callahan

mindfulness Action Guides help you live in the moment for extended joy

Mindfulness Action Guides 

Being mindful takes practice. You must do mindful exercises to strengthen the mindfulness muscle. You must invest in yourself to live a life of joy.

SELF-DISCOVERY

Mindful Action Guides

Bringing Basic Awareness to Your Life
Common Errors in Thinking
Confidence Building
Dissolving Our Barriers to Power
Empowering Your Three Intelligence Centers
Feeling Knocked Off Balance
How Are You Investing Your Life Today
How Do You Make Decisions
Identifying Core Beliefs
Identifying Personal Values
Increasing Engagement with Your Life
Judging Your Future
Knowing the Consequences of Your Behavior
Living Contrary to Your Authentic Self
Measuring Your Presence
Mindful Self-Analysis
Mindfulness of Time, Meaning, & Belonging
Mindfulness of Your Relationship with Technology
Noticing Intrusions
Operating on Autopilot
Optimizing Your Schedule for Growth
Realizing Intention
Recurring Thoughts
Self-Advocacy
Sensing Into Your Strongest Experiences
The I's of Your Identity
The Shaping Principle
The Sources of Your Distraction
Tracking Your Insights
Utilizing Precious Resources
What Are You Avoiding?
What Are Your Feelings?
What Defeats You?
What Do You Want to Say?
What Do You Want to Stop?
What is Important to Do Today?
What is Most Nurturing and Stressful for You?
What Story are You Believing?
What's Been Important in Your Life?
Willingness to Question
Working with Boredom

PURPOSE

Mindful Action Guides


Acting with Intention
Aligning with Your Purpose
Appreciating How You Contribute
Assessing Your Decision Making Skills
Being Positive
Best Use of Your Time
Building Self-Esteem
Building True Power
Cultivating a Quality or Virtue
Developing an Inner Guide
Finding Meaning in Daily Activities
Finding the Meaning in My Life
Gaining Strength by Taking Initiative
Gathering Focus
How Do I Spend My Time
How to Stay Focused
Increasing the Quality of Attention
Living with Personal Integrity
Looking Back from 95
Meaning and Belonging in My Life
Mindful Life Design
Moving Forward in Your Life
Rediscovering Your Vision
Seeing the Big Picture
Shaping My Day-to-Day Life
What Do I Want for the Future
What is My Ultimate Purpose
Where Are You Going
Your Life in Time

eMOTIONS

Mindful Action Guides

A New Perspective on Emotions
Affirmations 
Becoming Comfortable with Emotions
Breaking Patterns of Self-Judgment
Building Inner Strength
Calming Exhale Breath
Caring for Yourself in an Integrated Way
Clarifying Emotions
Cultivating Gratitude
Diving Into Your Core
Effecting Change
Emotional Awareness Meditation
Emotional Journaling
Emotional Validation
Finding and Expressing Strong Emotions
Finding Your Way Out of the Three Fears
For Chaotic Times
Fueling Your Happiness
Getting to Know the "I's" You Identify With
Gratitude Practice
Gratitude When You've Got Attitude
How to Feel Good About Feeling Good
How to Untie Mental Knots
Inspiring Trust
Investing Your Emotional Energy
Mindfulness of Moods
Mindfulness of Negativity
Naming the Feelings Meditation
Noting the Effects of Feeling Unappreciated
Opening Your Heart and Mind to Gratitude
Overcoming Anxious Thoughts
Saturating Your Being with Appreciation
Scheduling Worry Time
Sensing Into Strong, Triggered Feelings
Sourcing Where Your Self-Judgment Comes From
Staying with Emotions
Taking in the Good
Three Good Things Exercise
Tracking Your Mood
Transforming Anger
Transforming Anxiety
Transforming Ill Will
Trusting in Yourself
Understanding Your Self-Pity
Why Are You Withholding?.
Working with a Nightmare
Working with Judgments

SELF-DISCOVERY

Mindful Action Guides

Bringing Basic Awareness to Your Life
Common Errors in Thinking
Confidence Building
Dissolving Our Barriers to Power
Empowering Your Three Intelligence Centers
Feeling Knocked Off Balance
How Are You Investing Your Life Today
How Do You Make Decisions
Identifying Core Beliefs
Identifying Personal Values
Increasing Engagement with Your Life
Judging Your Future
Knowing the Consequences of Your Behavior
Living Contrary to Your Authentic Self
Measuring Your Presence
Mindful Self-Analysis
Mindfulness of Time, Meaning, & Belonging
Mindfulness of Your Relationship with Technology
Noticing Intrusions
Operating on Autopilot
Optimizing Your Schedule for Growth
Realizing Intention
Recurring Thoughts
Self-Advocacy
Sensing Into Your Strongest Experiences
The I's of Your Identity
The Shaping Principle
The Sources of Your Distraction
Tracking Your Insights
Utilizing Precious Resources
What Are You Avoiding?
What Are Your Feelings?
What Defeats You?
What Do You Want to Say?
What Do You Want to Stop?
What is Important to Do Today?
What is Most Nurturing and Stressful for You?
What Story are You Believing?
What's Been Important in Your Life?l
Willingness to Question
Working with Boredom

hEALTH

Mindful Action Guides

Activating the Parasympathetic Wing of Your Nervous System
Contentment
Earth Descent Meditation
Eating Meditation
Establishing Safety
Exercising Mindfully
How to be Mindful of Physical Pain
Humor Therapy
Mindful Eating with Oranges
Monitoring Stress Reduction
Movement Meditation
Reducing Holiday Stress
Scheduling Something Pleasant
Stress Eating
Taking Care of Yourself
The Gift of Rest

RELATIONSHIPS

Mindful Action Guides

Are You Controlling Relationships?
Assessing vs Judging Others
Building Empathy
Closing Down in Relationships
Daily Assessment of Relationship
Educating Others Effectively
Experiencing Joy in Relationships
Experiencing Strong Emotions While Communicating
Feeling Attraction to Others
Fostering Connection with Others
Gottman's Marriage Tips
Having More Nourishing Conversations
How Are You Enlivening Others
How Do People React to Me
How to Set Realistic Expectations
Increasing the Power of Our Relationships
Increasing Your Connection with Others
Keeping Score with Others
Know Why You Judged Others
Knowing Fear Partner Exercise
Learning How to Challenge What is Said
Learning to Live More Positively
Listening Deeply
Making Successful Requests
Marriage Changes
Mindful Connection
Mindfulness of Dating
Mindfulness of Judging Your Romantic Relationships
Noticing Your Patterns of Communication
Opening and Closing to Life
Opening to Sprouting Relationships
Optimizing Your Requests
Perceiving Pointlessness in Relationships
Practicing the Art of Resolving Conflicts
Realizing How Others Respond to Me
Relating to Romantic Relationships
Right Speech
Seeing Goodness in Others
Standing Up for Yourself
Stepping Up Your Support of Others
The Difference Between Private and Public Conversations
The Impact of Your Emotions in Relationships
Timing Your Contributions to Conversations
What Mood Are You Generating in Others
What Really Changes Your View on Things
What Value Do You Have of People

FAMILY

Mindful Action Guides

Be Your Own Best Buddy (Kids)
Family Engagement
Food Contemplation for Kids
Mindful Family Calendar
Mindful Parenting 101
Mindfully Doing Schoolwork and Tests
Mother of All
Parenting Happily
Pebble Bag Treasure Quest
Snow Globe Exercise for Kids
Sounds and Silence (Kids)
What's Your Weather Like Today? (Kids)

CAREER

Mindful Action Guides

Appraising My Career Values
Appreciating Your Accomplishments
Assessing Contributions to Your Team
Building a Network of Support
Dealing with Busy Schedules
Defining Your Meaning of Success
Discovering the Concerns of Your Team
Evaluating How Wisely You Spend Your Time
Facilitating Your Learning
Facing Challenges by Others
Feeling Good About Supporting Others
Gauging External Contributions
How to Create More Time
How to Make Important Career Changes
How to Optimize Career Your Marketing Efforts
How to Stick to a Plan
Mindfulness of Triggering Others
Problem Solving
Refining How You Speak Up
Self-Affirmation to Reduce Self-Control Failure
Six Questions for Greater Accomplishment
The Art of Generous Learning
Time Management

MEDITATION

Mindful Action Guides

Art Therapy
Body Scan Meditation
Breath Awareness Meditation
Chocolate Meditation
Concentration
Cultivating Compassion
Cultivating Equanimity
Cultivating Joy
Do Nothing Meditation
Four Stages of Meditation
Increasing Your Ability to be Present
Joyful Effort
Locating the Self
Loving Kindness Meditation
Loving-Kindness
Meditation of Life and Death
Meditation with a Pet
Mindfulness Meditation for Beginners (Ebook)
Mindful Meditation Guide and Journal
Mindful Yoga
Mountain Meditation
Nature Walks
Outdoor Meditation
Posture Meditation
Puppies Meditation
Self-Hypnosis
Self-Kindness Part 1
Self-Kindness Part 2
Several Styles of Sitting Meditation
Shadow Exercise
Sitting Meditation Instructions
The Mother Meditation
Trataka - Eye Gazing
Using RAIN
Walking Meditation
Wicca Meditation

MINDFULNES

Mindful Action Guides

Acceptance of our Circumstance
Acknowledging Success
Acts of Kindness
Being Still
Body Scan Meditation
Boosting Mood with Music
Breath Awareness Meditation
Breathing Into Tension
Bringing Support and Peace to Pain
Changing Your History Channel
Compassionately Questioning Negative Thoughts
Controlled Breathing
Cultivating an Inner Smile
Cultivating and Sharing Gratitude
Cultivating Childlike Wonder
Decentralizing Pain
Dressing for the Weather
Earth Element
Emotional Awareness Meditation
Everything Fresh and New
Exploring Another Viewpoint
Exploring the Five Senses
Favorite Things
First Responder
Focusing Away from Pain
From Big to Small (to Big)
Full Body Awareness
Gratitude Letter
Gratitude
Grounding Through Body Awareness
Grounding
Hand Warming Visualization
Identifying Strengths
Impermanence
Learning from Nature
Letter of Self-Compassion
Letting Go of Limiting Stories
Letting Go
Like the Ocean Floor
Limitless Awareness
Loving Kindness - The Child That is You
Loving Kindness Visualization - The Spheres

Loving Kindness Affirmations

Loving Kindness

Managing and Mitigating Stress
Meeting Mindfulness with Kindness
Mindful Body Acceptance
Mindful Life Design
Mindful Meditation Guide and Journal
Mindful Pause
Mindful Walking
Mindfulness of Laughter
Mindfulness of Sounds
Monkey Mind Meditation
Nature Gazing from Roots to Sky
Noticing Movement Through Breath
Noticing Your Helpers
One Breath at a Time
One Thing at a Time
Past, Present, Future
Perfect 10 Breaths
Personal Intention Statements
Pleasant vs Unpleasant
Rating Anxiety in the Body
Replacing Judgment with Curiosity
Seeing Yourself Through Loving Eyes
Self-Compassion Break
Self-Inquiry
Sky Gazing
Squeezing and Releasing Stress
The Alternative Way
The Power of Belly Breathing
The Power of Music
The Sound of Nature
Tonglen
True Nature of Mind
Visualizing Ease
Visualizing What We Wish to Experience
Walking Meditation
When You Just Can't Meditate
Witnessing the Body
Witnessing the Body
Words for Mindfully Reconnecting

Andrea Callahan

Principal brand manager & mindfulness instructor

My why...

I AM a messenger of love sent here to remind you to stand tall in our authentic brilliance. Why? Because you are worthy. Knowing your value shifts your intention. Clarity about your life's purpose changes how you move through life. When you are clear about who you are, your brilliance becomes evident. Being authentic transforms the possibilities. As your confidence grows so do your expectations. Be brave. 

My intention is to guide you to attract peace, joy & love - through mindfulness.

Be well,

Dray

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The work begins here. Are you ready to exercise your mindfulness? Here is your special invitation to upgrade to our Mindfulness Lifestyle Members Only Area to find out.

Who is our Mindfulness Memberships for?

  • Anyone who wants to enhance their mindfulness in any area of their life.
  • People who are eager for new ideas and inspiration for mindfulness practices.
  • Women who are ready to put in the work to do better, and to be better - by making self-care a priority.

Start experiencing more calm, peace, energy, and joy - in the moments where you need it most. You can start today with our step-by-step action guides for integrating mindfulness in all areas of your life. If you're ready, click the red button below.

The richness of present-moment experience is the richness of life itself. Too often we let our thinking and our beliefs about what we ‘know’ prevent us from seeing things as they really are.

Kabat-Zinn, 2005

jon Kabat-Zinn is the founder of the Center for Mindfulness in Medicine, Health Care, & Society at UMass Medical School.

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Evidence-based techniques and methods for increasing mindfulness, while decreasing stress, anxiety, & depression.

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What is meditation?

MEDITATION IS NOT ABOUT CONTROLLING YOUR THOUGHTS

Meditation can be defined in many ways. However, the simplest way to think of it is as a brain-training mechanism for achieving greater awareness, concentration, calmness, and positive emotions.

Although, each meditation session will be slightly different each includes a variety of techniques and methods designed to train attention and awareness, quiet the mind and connect with internal thoughts and feelings.

Why should I meditate?

MEDITATION IS GOOD FOR YOUR HEALTH.

Mindfulness meditation is a useful tool for developing peace of mind, reducing stress, and offering relaxation; but it’s also much more than that. Mindfulness helps most of us who have stress from home, work, personal relationships, deadlines, etc., keep going.

The constant stream of uninterrupted stress sends the autonomic nervous system into a state of “sympathetic overload”, which creates higher blood pressure, lowers testosterone, heightens cholesterol, and affects our thyroid. By practicing meditation daily, you can help trigger the parasympathetic nervous response, which encourages the mind and body to go into a state of “rest and digest” rather than a state of “fight or flight”.

Living with Lupus finds the "fight or flight" state negatively impacts my immune system. Stress and a heightened sense of negative emotions do not serve me well. Meditating and adopting a mindfulness lifestyle has been a game-changer in staying healthy. If you suffer from the negative effects of stress, meditation just may be a viable tool.

Why is meditation so hard?

LOTS OF PEOPLE TRY TO DO TOO MUCH & TOO FAST

A consistent mindfulness/meditation practice is really just a habit... and habits are much easier to build when you do a little bit, each day. That’s why we designed our Free Mindfulness Journey — to give you a small, easy mindfulness exercise to do every single day. Since each exercise takes little effort and less time, you’ll find that that is an easy daily habit to adopt into your overall health and wellness lifestyle.

How do I start meditating?

THERE IS NO TRICK, TRY NOT TO OVERTHINK OR OVER PLAN THIS ONE. JUST START.

Ultimately, meditation practice is like a muscle that you build. You can start working on it today, without advance prepping or planning. Meditation is an innate skill that we’re all capable of doing if we are willing to practice. Do you really want to find inner peace and calmness? Then you’ll be able to meditate!

In fact, you can start right now. Begin with the very breath you are taking in at this moment, recognizing your experience of it in the present moment. Begin by concentrating on your breath pattern right now. It’s as simple as that! There’s no special secret or mantra that will allow you to meditate perfectly right away, but continued practice will allow you to recognize and experience the present moment more often.

When should I meditate?

ANYTIME. ANYWHERE. 

One of the main advantages of meditation is that it doesn’t have to take up much of your day. As long as you practice regularly (preferably at least once a day), you’ll be able to gradually build your ability to meditate. Start for five minutes, or even two minutes if that seems too much. Practicing daily will allow you to naturally grow the length of time.

Most well-practiced meditators agree that the ideal time of day to practice is first thing in the morning. At this point, the mind is less busy or occupied by daily concerns — plus, it prepares you for the day ahead. Many seasoned meditators say that meditating in the morning allows you to experience peace and quiet at a time when your brain is naturally less busy. If you find yourself feeling too tired in the mornings, you may benefit from experimenting at various times of the day. 

Try to sit quietly for a minute while you're at work or sitting in your car. Anytime you need a moment of clarity or to relieve some tension, take deep breaths and relish the moment.

How do I overcome obstacles and distractions during meditation?

PRACTICE WITH CALM PATIENCE.

While meditating, it’s likely that you’ll come across obstacles and distractions AND your mind may wander about your To-do list, or pending deadlines. You may have random thoughts or hear a noise that takes your attention elsewhere. Whether it’s external circumstances, negative thoughts, or physical pain, it’s possible to manage these barriers to staying focused,

In order to keep distractions to a minimum, find a quiet place where you won’t be disturbed, and turn off your phone and any other devices that might distract you. If you’re meditating at home, turn off all the lights and keep the volume down if you have music on. These few steps will help you to stay focused and return to your meditation if your mind wanders.

Is mindfulness a religious practice?

MINDFULNESS IS SECULAR* 

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.

Ultimately, mindfulness is a spiritual practice like walking, talking, dancing, reading, and writing. It is a universal human experience shared by everyone regardless of religion and can benefit anyone who practices it.

Research has highlighted three distinct components or pillars at the core of meditative practices and mind training. They are focused attention, open awareness, and kind intention.

*Secular things are not religious. Anything not affiliated with a church or faith can be called secular. For clarity, non-religious people can be called atheists or agnostics, but to describe things, activities, or attitudes that have nothing to do with religion, we use the word secular.

Can Christians practice mindfulness?

GAIN STRENGTH & DISCERNMENT THROUGH MEDITATION.

Mindfulness provides a tool to open ourselves up to God in this way—to abide in him, to pray without ceasing. We can learn to reconnect ourselves to awareness of the present moment as often as we notice we have drifted, and in doing so, we cultivate moment-to-moment communion with God.

The New Testament also includes a variety of passages that call the follower of Christ to focus the mind (i.e., meditate) on God. Some of these passages are Philippians 4:4-9, Colossians 3:1-3, Romans 8:5-7, Hebrews 3:1 and Hebrews 12:2.

In fact, prayer is a type of mindful activity that allows you to focus intently on forming a deeper, more intimate connection with the divine.

How is mindfulness different from daydreaming?

PURPOSEFUL DAYDREAMING

Daydreaming is considered a passive form of mental stimulation, while meditation is an active form of mental stimulation. When you daydream, your mind is passively wandering from one thought to the next. You are not actively trying to focus on anything in particular, and your thoughts may be random and disconnected. In contrast, when you meditate, you are actively trying to focus your attention on a specific object, thought, or feeling. You are not letting your thoughts wander freely, but are instead keeping your attention focused on the present moment.

With that basic understanding, it’s possible to mindfully daydream – that is, to daydream in a way that is intentional and focused. When you mindfully daydream, you’re consciously aware of your thoughts and feelings, and you’re deliberately letting your mind wander in a specific direction. This can be a helpful way to explore your creative ideas and find new solutions to problems.

What is the difference between mindfulness and meditation?

MINDFULNESS:

Mindfulness isn’t just a type of meditation practice, it’s also a quality of the mind. Meditation teacher and psychologist Jon Kabat-Zinn defined mindfulness as “paying attention in a particular way, on purpose, in the present moment and nonjudgmentally.”

Mindfulness is described here as the capacity of the mind to relate to whatever is happening in the now, in an attentive and non-judgemental way. You can practice mindfulness skills such as concentration, sensory clarity, and equanimity anywhere and at any time.

MEDITATION:

Meditation, on the other hand, is a term that refers to any practice that is intended to formally train the mind. Meditation exercises can be used to cultivate certain mental qualities and help you handle difficult feelings like stress, anxiety, or depression. You may even choose to meditate to improve your focus, to become more productive, to gain a deeper knowledge of how you are, and to generate insights into your mind. You can meditate as a part of a spiritual practice, in order to connect to something bigger than yourself; however, meditation can also be completely secular.

While mindfulness can provide great moments of calmness and clarity in your day-to-day life, formal meditation can have greater long-term effects. Put them together to form mindfulness meditation, and you’ll be on the path to a complete mind.

Can I practice mindfulness without spirituality or religion?

MINDFULNESS YOUR WAY WITH OR WITHOUT RELIGIOUS OR SPIRITUAL DRIVE

This is a very commonly asked question. Meditation in the West can sometimes be associated with personal relationships with God, while Asian practices often focus more on teaching helpful techniques and meditative methods. A Catholic prayer, for example, is a form of meditative practice that allows you to communicate or send messages to God or higher powers. 

Mindfulness meditation, on the other hand, requires no spiritual motivation — you can have totally secular, practical aims such as reducing anxiety, training attention, or improving mental clarity. 

Of course, a religious outlook or belief in spiritual guidance will not harm your journey, but secular meditation is just as effective as faith-based forms of meditation.

Can I meditate without a guide, or should I use apps for guided meditation?

MEDITATION YOUR WAY, WITH OR WITHOUT A GUIDE

If you’re a beginner, it’s important to have some guidance first, otherwise, you can easily end up just daydreaming with your eyes closed. You can learn meditation from a DVD or a book, but if you want to grow a deeper understanding and gain more benefits, attend a class. The Mindfulness Journey private membership is a good space to start, or grow.

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Mindfulness Lifestyle

You deserve joy. You deserve to be happy.

The Mindfulness Lifestyle can be incorporated into everything you do, from breathing to eating to your emotional reactions to situations, to how to manage stress, all the way to how to relate to others. The Mindfulness Lifestyle just may be your pathway to living a fulfilled life of self-care, self-love, and confidence. Invest in yourself. Give yourself the chance to just be happy. You deserve it.

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