In this article, I will share with you, what really helped me, to achieve better health, success, and healthier relationships = upgrade my life!

Every suggestion here sounds simple.

And your mind probably says, “heard that 1000 times before.”

And that’s fine.

The question is: did you act on it?!

The truth of an intention is the action!


Talking about Action…my first flow facilitator seems like the opposite:


Taking a break is one of the most effective ways to get back into your flow.

Our mind tells us something else:
Do more, don’t rest, have no time for a break, and stay productive, you have to figure it out, fast!

And so on …

Yet, all of the above prevent you from feeling what your inner voice, your inner guide wants to tell you.

Most often, when we’ve “lost ourselves” we tend to do more or distract us even more (= more Netflix, more Facebook, more food, more Sex, …) instead of sitting still and listening INSIDE what we really need.

Awareness is the first step to change!

My conviction is, that we carry the solution for our problems inside of us.
We need to start to listen to them.

Need a break? Take a break!

You might want to try the next suggestion in your break…


Medition is key.

For some of you, this might be a major turn-off, like
“oh please not again this mindfulness meditation stuff”.

If that’s you, feel free to stop reading now.

For all the others: All of us have a SUPER POWER! And this superpower actually is to control our mind. We are not the victims of our minds. Just the opposite. Science proves how through meditation we can

  • Change our brain structure and strengthen the parts that help us stay calm, be more empathetic and less irritated by stress
  • Improve our overall health
  • Be kinder persons
  • And much more

But be aware: Meditation might drastically change your life (as it did mine).

As your consciousness gets broader, old patterns in thinking or behaving might not suit you any more…

How to start? Try this easy meditation technique for beginners

I guess there are as many ways to meditate as there are people on this planet.
So, I’d say try different forms and find, what is best for YOU!

I experimented for almost 10 years with all different styles until I found “mine” …

One of the most famous and at the same time easy approaches is the focus on the breath.

  1. Sit in a comfortable position, the spine lengthened, shoulders relaxed.
  2. If possible close your eyes, otherwise with a soft vision focus on the floor in front of you
  3. Bring your attention to your breath, as you inhale and exhale (ideally through your nose).
  4. Continue for about 2-3 minutes.
  5. Repeat this meditation every day, until you feel comfortable sitting for 10-20 minutes.

Thinking about meditation most people see a yogi or monk sitting with pretzel legs for hours in silence. I also had that image for years, until I learned there are many, many other ways…

  • You can try dynamic meditations 
  • Guided meditation 
  • Or what I practice, Transcendental Meditation 

I do not lie when I say that meditation has been the key to changing my life for the better.

Listen to your Body-Buddy

It is no coincidence that you inherit this beautiful piece of flesh called your body.

In my opinion, our body is our best buddy on this crazy journey called life.

Because he IS ALWAYS there for us … so why not start listening to him?

In my experience the human body is an excellent communicator with very clear messages. In my case sickness and diseases were the preferred way to talk me out of what I was doing at that moment, which wasn’t in alignment with my soul.

You might know this saying:

“Hey Body, talk you to her! She ain’t listening to me (the soul)”.

A good way to start the conversation with your body is to ask:
“What are you trying to tell me by this?”

The magic happens when you start to truly listen to yourself.

Movement or Creative Expression

As is said, the Body is our Buddy. When our mind is going crazy, he can help us to calm down. The easiest way to do this is to simply MOVE your body.

Dance to your favorite song, do some Yoga (or do this 15min guided exercise by me), go for a walk, run, swim … do whatever feels good and healthy for you in that moment but start moving.

Often, energy is stuck in our body and wants to be released. The best way to get it flowing is through movement or breathwork. 

Any other creative expression is also super helpful.

Do, what makes your inner child smile and rejoice.

Maybe Painting? Singing? Playing music?

… listen. And act.


I fell in love with journaling.

And I don’t mean that “Dear Diary, today I did this and that” approach.

But using writing to clear my mind of garbage and access the deeper levels of my unconscious.

Let’s say you wake up in the morning and feel terrible. First thing: Grab your journal and start writing “What is going on”? Listen inside (see Tipp 1) and start writing whatever wants to flow through your hands at that moment.

Don’t overthink it – just follow the flow, the stream of thoughts that pour out of you, and write them down.

In this manner you

  • Clear your consciousness of negative thoughts as they are on paper now and you don’t have to rethink them all the time
  • You access your inner guide, your inner knowledge by letting the writing just happen and allowing every thought to be.

More helpful journaling prompts for you:

  • If I’m in my flow, what will I do? How do I feel, act, speak, move, walk?
    What is currently holding me back from that?
  • What advice does my higher self give me in this manner?

Each and every time I am super surprised what is coming up for me.

Always super helpful and new insights.

Be surprised, what magic already lies within you.

Njoy and live your best life! 

Aloha, Friederike