June 30, 2025 • 24 mins
Feeling drained, overwhelmed, or disconnected from your center? In this episode of UnveilYou, I’m sharing the divine importance of self-care — not as a luxury, but as a spiritual strategy that realigns your energy and restores your sense of worth.
We’ll explore how the Law of Attraction is always responding to your dominant vibration — and how even just 17 seconds of intentional focus can begin to shift your reality. I’ll break down the 17-second rule, the neuroscience that supports it, and how you can use micro-moments of self-care to raise your frequency fast.
You’ll also discover the Bliss List — a simple yet powerful tool made up of quick, soul-nourishing practices (all free or low-cost and doable in 15 minutes or less). It’s your energetic first-aid kit for those moments when burnout or negative emotion creeps in and you need to come back to yourself quickly.
Inside this episode, you’ll learn:
✨ Why self-care is essential for your spiritual energy and confidence
✨ How the 17-second rule activates the Law of Attraction and rewires your brain
✨ How to create a personalized Bliss List you’ll actually use
✨ When and how to use your Bliss List to calm your mind and elevate your spirit
🌟 Follow me on Instagram @unveilyou.co for daily inspiration to unveil your highest potential!
🌟 Want to work with me? Explore coaching options and other resources at unveilyou.co
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey, I'm Audrey Yankton, empowerment coach and
researcher, and this is unveiledyou, the podcast where
spirituality meets practicality to help you step fully into your
power. Each week we'll talk about what
it really means to align with your higher self, trust your
inner knowing and walk through life with grounded soul LED
confidence. Let's get into it.
(00:23):
Hey beautiful souls, welcome back to the Unveil You podcast.
I'm your host, Audra, and today we're diving into something
powerful yet simple, which is the divine importance of
self-care and also how it is a spiritual strategy.
You might have heard of the law of attraction, but what does
that really mean? We're going to break it down and
explore how your thoughts and feelings create your reality.
Not just what you say, but the vibration you hold and how
(00:45):
self-care ties into that. I'm going to also share a
client's story about shifting from feeling undeserving of
self-care to embracing it as an act of worthy and healing.
Then we're going to uncover the science and the magic behind the
17 second rule, which is how holding a focused, positive
thought for just 17 seconds can start to rewire your brain and
shift your energy towards the things that you want.
(01:07):
You don't need long rituals or complicated practices to reset.
I'm going to show you how tiny intentional moments using a tool
called the Bliss List can becomeyour energetic first aid kit,
which is going to help ground you in peace, clarity and joy in
15 minutes or less. By the end of this episode,
you're going to have tools to calm your mind, uplift your
spirit and createspace for more ease in your life.
(01:29):
Are you ready to learn how simple self-care can be your
secret to powerful manifestationand energetic alignment?
Let's go ahead and dive into it.So what is the law of
attraction? We've all heard of it, but what
is it really? So the law of attraction is the
idea that like attracts like your thoughts and feelings are
going to attract similar energy and experiences into your life.
(01:52):
So what you focus on, whether positive or negative, is going
to send out a vibration that influences the things that
you're going to attract and be magnetic to.
So as you can see, this can go in either direction.
Either you're holding positive thoughts and you're attracting
positive things to you, or if you find yourself stuck in these
negative mindsets, you're going to start attracting negative
(02:14):
things that you don't want into your life.
It's just a very unintentional thing, and a lot of us are doing
this subconsciously all the time.
So it's really important to get your mindset right so that
you're not attracting the thingsin that you don't want to have.
So again, holding a positive focus thought for a period of
time, like 17 seconds, which we're going to break down a
(02:35):
little bit more in just a momentin this episode, that can begin
to shift your energy and attractthose matching experiences.
Your emotions really amplify your thoughts, making the energy
you send out even stronger. Like the emotions where you
actually feel them in your body.Those are the ones I'm talking
about. Those amplify the attraction of
things that you're calling into your life, good or bad.
(02:57):
So by being aware and intentionally choosing your
thoughts and feelings, you can begin to create the life you
desire. So the law of attraction is
always working, whether or not you realize it.
It matches your dominant vibration, not just your words
or your desires. So in the last episode when I
gave you some tips on creating positive affirmations, this is
(03:19):
something that can tie into that.
So again, it's not just words ordesires.
It's because your brain knows you're lying, right?
So when you can match your feelings with your words and
desires, that's when the law of attraction starts really working
in your favor. So every thought has frequency
and when you hold that thought again, and especially and
(03:41):
emotionally charged 1, you beginattracting those experiences
that match it. So This is why you can say all
the right affirmations and stillfeel off because your inner
frequency is always leading the way.
And just so you know, you're notbeing punished for your negative
thoughts, but they can lead the way.
And that is why it is so important to understand and be
aware of the thoughts that you're having.
(04:02):
So now I want to talk a little bit about self-care as a
spiritual strategy and talk to you about how this really
impacted a client that I had in my coaching business.
So we've all been conditioned tobelieve that self-care is
indulgent. This is something that has to be
earned. You know, you can't go and get a
massage unless you hit some milestone because otherwise
(04:24):
that's just a waste of money, right?
Maybe some of you that resounds with I had a client who deeply
resisted self-care. She thought that taking time for
herself was selfish and that shesimply just did not deserve it.
She was the type of person that just gave and gave to everybody
else, but she was constantly depleted and anxious because of
(04:45):
this. She was pouring out of her cup,
but it wasn't quite full enough for her.
So her cup was just never full. And when I introduced the bliss
list to her, which again, we're going to talk about what this is
and how you can make one at homefor yourself.
So I introduced this tool to her, she really pushed back on
it. She said that this was just
something that was self indulgent that she didn't
(05:07):
deserve. She didn't deserve the self-care
because she wasn't happy with where she was at.
She did not want to reward herself if she wasn't living the
100% dream life that she thoughtshe needed to be living.
So I did finally convince her tojust start small, start trying a
few things like simple things. I'm talking doing a face mask at
(05:27):
home, making tea and savoring every sip, or just simply just
breathing and saying her positive affirmations that we
created together. She started to do those little
by little and within a week, there was a week between us
introducing the Bliss list and having her do it and then
meeting again. And she realized something very
powerful was that she felt better and her internal self
(05:50):
talk actually improved so much that she was feeling worthy of
the self-care. self-care became not an indulgence, but it was an
act of remembrance for her. It was her reclaiming her worth,
her energy, and her connection to herself.
So that's what I mean when I sayself-care is a spiritual
strategy. It tells the universe I am
worthy of being well. So again, when you're creating
(06:13):
positive affirmations, if you think I'm not worthy and you
transform that into I am worthy of being well, you can reinforce
that with these self-care strategies.
And through your words and your actions now you're telling the
universe I am worthy of being well.
So there's a real life application of how this actually
(06:33):
did help one of my clients. And I know to this day, we still
talk occasionally. She's still using your bliss
list, which is awesome. So the next thing then that I
want to talk about is this 17 second rule.
What the heck am I talking about?
So this is something that's backed by neuroscience and
similar to the Positive Affirmations podcast episode
that I have. We're just going to briefly
(06:55):
touch on some of the concepts I talked in there, but that'll
help reinforce this. So the 17 second rule, Abraham
Hicks who is a spiritual teacherchanneled by a woman named
Esther Hicks and her husband. They write books together under
the name Abraham Hicks. They teach that holding a single
focus thought for 17 seconds begins the process of energetic
(07:17):
attraction. So at 68 seconds, which is just
4 * 17 seconds. So you do the 17 seconds four
times in a row, you generate enough momentum to begin
manifesting or calling into reality or desired outcomes.
So the science behind that. Then again from my positive
affirmations episode, you're going to remember 2 key
(07:39):
concepts. The first one is
neuroplasticity, which as an overview of that is the brain is
constantly rewiring itself basedon what you repeatedly think and
feel. Holding a high vibration thought
even for just 17 seconds is going to help reinforce that
neural pathway, which makes empowerment powering beliefs
easier to return back to. The other thing that I want to
(08:01):
mention and remind you all of isthe reticular activating system
or the Ras. So again, your Ras is that
filter in your brain which tunesyour brain to focus on what it
thinks is important. So when you focus on gratitude
or abundance or peace, even for just a short time such as 17
seconds, your Ras starts scanning the world for more of
(08:23):
that same energy. You literally begin perceiving
more aligned opportunities because of the intentional
mindset combined with neuroscience, which is
fantastic. So when you combine a focus
thought with emotion, again, if you can think something and feel
it, something like gratitude, joy, or even relief, your brain
(08:45):
floods with dopamine and serotonin, which helps lock in
that elevated frequency. They all work together for you.
So the more senses you can activate, just the more, the
more success you're going to have with this.
And that's why the 17 second rule works.
It's not just about thinking something different, it's about
feeling it long enough to begin shifting both your vibration and
your brain chemistry. Something I just want to touch
(09:07):
on as well here is just how powerful 17 seconds really can
be. It's not a very long amount of
time. Like set a timer for 17 seconds
and think about something and it'll it'll go by just like
that. So keep that in mind for things
that make you angry or things that get you off kilter a little
bit. Like ever since I've learned
(09:29):
about the 17 second rule, road rage is just not on the table
for me anymore. Like if you think about somebody
cutting you off in traffic, likethe amount of time I would sit
and just be mad about that. It was ridiculous.
It was definitely longer than 17seconds and I didn't realize
just how much that was impactingmy day.
(09:51):
Like, have you ever had something happened to you in the
morning that you know was super annoying?
Like maybe your dog had an accident or broke something, or
maybe your kids were late for school and you couldn't get them
out the door on time. It's about being intentional.
Not not that you're not allowed to be annoyed about that stuff,
but please do not give it energy.
Only give energy to the things that are serving you.
(10:13):
Because if you're going to give energy to the tiny annoyances
throughout the day, unfortunately that is just going
to snowball and end up, you know, attracting more and more
of those negative experiences that you don't want.
I think all of us can relate to this.
It seems like when you have a bad day, it's just one thing
after the other after the other.It's very rarely will you have
just like 1 bad thing happen andthat's it.
(10:37):
It's because you're actually, ifyou're giving energy to that
feeling that you're having, you're calling in more and more
of those experiences throughout the day.
So again, this is just one of those things you're really going
to want to become more mindful of is it only takes 17 seconds
to shift your mindset. So why not just use that for a
(10:57):
positive reason, right? And that's where the bliss list
is going to come in, in just a minute for when you have these
moments throughout the day whereyou're angry and you really are
having a hard time shifting yourmindset.
The bliss list is what's going to help you get out of that.
So anyway, when you practice this consistently, it's going to
become easier and more natural to reach for empowering
(11:21):
thoughts. Not because you're forcing it,
but because your brain and your energy system are now wired for
it. The more you train yourself on
this, the easier this becomes. So again, a real life
application of this. You don't need to do an hour
long meditation or a vision board session in order to
realign. All it takes is 17 seconds of
focus and tension. So try this.
Think of something you're grateful for and hold the image
(11:44):
and feeling in your mind for 17 seconds.
Say a meaningful affirmation aloud and feel the truth of it
for 17 seconds. So for example, I'm going to
think of my daughter who is justin her talking talking talking
phase. She just turned 2 and she's just
so sweet. All I have to do is close my
(12:04):
eyes and think of her saying oh mommy and how she Pats me and
gives me hugs. Like it's just such an easy hack
for me to get into this feeling of gratitude.
So what I would do then in this example is close my eyes if I'm
maybe I just got cut off in traffic.
I'm really mad about it. If I can sit and divert my
attention to just the feeling that I get from my daughter
(12:26):
giving me hugs and saying hi to me and just feel it truly let
that sink into my bones for 17 seconds, you can really start to
call in the things that you desire in your life.
So that's, that's an easy way todivert that.
So let's go ahead and talk aboutthe bliss list then, which for
(12:47):
fun, we're going to call our energetic first aid kit, which
it just kind of can live in yourmind, It can live on your phone,
it can live on a piece of paper,you know, just somewhere that
it's accessible for you so that you always have access to it.
So now that you understand how focus shapes your vibration and
vibration shapes your reality, let's make it easy to return to
alignment, which is where you are magnetic to the things you
(13:09):
desire. So what is a Bliss list?
It's a personal collection of about 20 or so things that take
15 minutes or less, are free or low cost to you, and help you
shift into peace, clarity or joy.
You're going to use this when you notice yourself slipping
into stress, fear or depletion. It becomes your sacred pause.
(13:29):
Because remember, 17 seconds is all it takes to shift your
frequency. So choosing a frequency that
vibrates highly is important rather than slipping into that
negative mindset. Like, yeah, sometimes your kids
are going to color on your wallsand permanent marker, but is
that really worth sacrificing your positive mindset?
Like it takes so much to finallyget to a point where you feel
whole enough to where you're living in that positive mindset
(13:52):
daily. It's just really not worth
sacrificing. So these things are going to
compound on each other and just be intentional with what
frequency you're choosing to live and give energy to.
So this really is just as simpleas I'm saying it's it's again,
you can write this down in your phone and your notes app.
You can, I don't know, text it to yourself.
You can write it on a piece of paper.
(14:13):
I, I have a PDFI created on my computer that I I have, I can
print it, but I actually just access it through my phone on my
iCloud. So that's super easy, but again,
it needs to be accessible in a pinch because you don't want to
be angry and searching for your bliss list and like having a
hard time coming up with things that you want to do that the
whole point of it is for it to be accessible to you so that you
(14:35):
have no excuses not to use it. So I made quite a few different
examples because I, I wanna, youknow, account for the fact that
this audience might have a wide range of interests.
And if I give you a suggestion of something that you could put
on your bliss list that doesn't resound with you, it doesn't
resound with you. Don't put it on your bliss list.
And if something really resoundswith you, go ahead and write it
(14:56):
down and write down as it doesn't have to just be 20
things. Write down as many things as you
want. Again, it should take 15 minutes
or less, Be free or low cost andbe accessible to you just about
anywhere. And it's things that are
intended to help you shift into peace, clarity, or joy.
So some examples you can write down.
(15:17):
Step outside and soak up 5 minutes of sunlight or fresh
air. I personally just get so
recharged by the sun and that can turn my my feelings around
pretty quickly. For those of you that are
familiar with tapping or EFT, which is something we're going
to discuss in the future episode.
For those of you who don't know what this is, go ahead and do
(15:37):
some tapping, do some calming exercises with EFT and get
yourself in a better mindset. Another example, take a 10
minute walk, really noticing your surroundings.
Like try not to let the chatter of your mind overtake that.
Just give it to nature. Just take that 10 minute walk.
Or you can put on your favorite song and dance like no one's
(15:58):
watching. You can sip a cup of tea,
focusing on each sip and how nice that feels on your throat
and the warmth and how it's warming you up.
Another thing I like to do, and I just did this this morning
before doing this podcast, was recording this podcast episode
was writing down a few things that you're grateful for right
now. And again, really trying to feel
(16:19):
the gratitude in your soul, likehow how good it feels to have
these things. You can close your eyes and do 5
deep breaths. Maybe that's good for if you're
at the office and you're betweencalls and you just really don't
have a lot of time. You can do 5 deep belly breaths
in through your nose, out through your mouth.
That's a really good, easy one any of us can do.
(16:41):
Some people really like candles.I love candles.
You can light one or use essential oils and really sit
and kind of take in the smells and the sights of that.
You can do a 5 minute yoga flow,do a little stretching,
something like that. Journaling for 10 minutes about
something positive or uplifting or something.
Again, that you can expand on your gratitude practice here.
(17:03):
Really write about the things you're grateful for and why
you're grateful for them. Some people just like to pull up
like a funny or feel good video clip on YouTube.
There's something that they knowis going to make them laugh
because that laughter is so contagious.
You can also call or text a friend or share that quick
thinking of you message. Maybe you've had somebody on
(17:23):
your mind for a while you've been wanting to connect with.
That always lights you up. That's a good opportunity to
step away and do that. Another great thing to do that I
don't think many of us do often enough is that quick digital
detox. So maybe it's turning off
screens for 10 minutes and just sitting with your eyes closed
and just really taking in the quiet.
(17:44):
Some people like to doodle or color or craft something simple.
Just take a piece of paper and Draw Something.
It keeps your mind busy. And it's if it's something you
like to do, then then that wouldbe nice for you to to do.
You can spend 5 minutes cleaninga small space if you're somebody
who does not like clutter. I personally like, I don't
necessarily like cleaning, but once I start doing it and you
(18:06):
tidy and you look around and yousee how clean everything is,
that feels really good. The chaos going to order, it
really feels good for me. So that's something I actually
is on my bliss list is to spend a few minutes just tidying.
Another thing I personally like to do is try or doing a 10
minute guided meditation or breathing exercise.
(18:28):
They're so like I have some guided meditations, of course,
on this podcast series. But seriously, look on Spotify,
Apple, anywhere you're listeningto this podcast.
There are so many guided meditations out there for
anything you want. There's guided meditations for
personal growth or for gratitudepractice or anything you're
feeling like anxiety. It can really help kind of take
(18:52):
your brain and move it in a morepositive direction.
I highly recommend guided meditations.
You can also repeat a positive affirmation aloud or silently
for one to two minutes. So for those of you that listen
to my positive affirmation episode, it might be kind of
nice to have some of those handyso that you can read those aloud
to yourself and really get in the moment of like soaking in
(19:15):
that feeling and really feeling what that affirmation means to
you. A couple last things.
Again, I'm giving kind of a broad list of examples because
I, I want to just show how many things really are so simple and
easy and free, right? So you could write a loving note
to yourself or someone you appreciate, a little card for
somebody. I know some people's love
(19:35):
language is gift giving. So if you just write a note,
drop it by, you know, somebody or mail it to them, that might
feel really good for you. Again, it's just realizing what
tiny things light you up and leaning into that and then
another thing all of us have phones accessible to us and lots
of pictures. I'm sure that we love looks are
some old photos or memories thatbring you joy.
Like I have an iPhone and on if you swipe to the left of my.
(20:02):
Home screen, my phone's always showing me these like cute
little curated like photo albumsor videos, stuff like that.
And sometimes they even add music to them that makes me tear
up because it's just like, oh, like for example, my daughter's
just growing so fast. It'll go back to like the day
she was born or the first week that we had her.
And that always, always hijacks my brain and just puts me in
(20:24):
like this loving mindset. So that's a really, really easy
way to get into this gratitude mindset and, and Apple kind of
does that for you, which is nice.
I don't know if everybody else has good luck with that, but the
AI on mine seems to be working for me.
So again, none of this is fluff.It's going to be your spiritual
anchor. And the more often you return to
(20:46):
it, the easier it becomes to hold these higher frequencies.
So again, we're looking to attract from a place of ease and
not exhaustion. I'll just give a really tangible
example today, for whatever reason, I don't know what's
going on in the world or what has me weighed down, but I for
the first time in like a while, still woke up feeling really
anxious today. And it felt just really out of
place and I didn't really understand why.
(21:08):
And I tried to do, you know, a little journaling about it and
what it just let me down there back to was like a gratitude
practice. Like, you know, why am I
choosing to sit in anxiety? I can't even put my finger on
what it is. So I intentionally wrote down 10
things that I was grateful for today and, and what's coming up
for me and what I'm excited about.
(21:29):
And I'm not even kidding you. I immediately lately I just
returned to like this, this gratitude mindset and I'm, I'm
feeling really good now the anxiety is gone because I
noticed I was feeling anxious, couldn't really understand why.
And I just did some things that I knew would pull me out of
that. And, and now my day is going to
go so much better because I did that.
So don't underestimate the powerof this.
(21:50):
It's it's super important stuff and it's really easy to do, so
why not? So again, I like to end these
with like something tangible forthe audience to do.
And today I just want you to start small.
So like me, when you wake up or your days just not going your
way and you're feeling stressed or anxious or overwhelmed, just
(22:11):
pause, hold a better feeling or thought for 17 seconds.
Or, you know, you pick one item from your bliss list and then
once you're in that positive mindset, sit in that for 17
seconds and then just watch how quickly your energy is going to
start to shift when you choose that presence over panic.
I can tell you that this works because I've been doing it and I
(22:32):
literally just did it this morning before recording this
podcast. So thank you so much for joining
me today and diving into the power of self-care as a
spiritual strategy. Just remember that you don't
need hours or expensive rituals to reclaim your energy.
Sometimes all it takes is 17 seconds of focused intention and
simple ritual from your this list to shift your vibration and
realigned with your highest self.
(22:53):
I invite all of you again to create this Bliss list which is
that personalized collection of quick soul nourishing practices
you can do anytime you need to reset or recharge.
Keep it handy, use it often, andwatch how these small moments of
care ripple out to transform your energy, your mindset, and
your life. And remember that above all, you
are worthy of self-care. I don't care what negative self
(23:17):
talk any one of us has at any given time.
All of us are worthy of self-care and it is something
that should be prioritized. If you found value in this
episode, I would love if you shared it with someone who might
need a little reminder that self-care is sacred and
powerful, and that they're worthy of it too.
Connect with me on Instagram at unveilyou.co for daily
inspiration and more tools to help you unveil your highest
(23:38):
potential. And until next time, take a deep
breath, hold a positive thought for just 17 seconds, and
remember, your energy is yours to nurture, protect, and
amplify. And you are worthy.
Thanks so much and I'll see you in the next episode.
Hey, I'm Audrey Yankton, empowerment coach and
researcher, and this is unveiledyou, the podcast where
spirituality meets practicality to help you step fully into your
power. Each week we'll talk about what
it really means to align with your higher self, trust your
inner knowing and walk through life with grounded soul LED
confidence. Let's get into it.
(00:23):
Hey beautiful souls, welcome back to the Unveil You podcast.
I'm your host, Audra, and today we're diving into something
powerful yet simple, which is the divine importance of
self-care and also how it is a spiritual strategy.
You might have heard of the law of attraction, but what does
that really mean? We're going to break it down and
explore how your thoughts and feelings create your reality.
Not just what you say, but the vibration you hold and how
(00:45):
self-care ties into that. I'm going to also share a
client's story about shifting from feeling undeserving of
self-care to embracing it as an act of worthy and healing.
Then we're going to uncover the science and the magic behind the
17 second rule, which is how holding a focused, positive
thought for just 17 seconds can start to rewire your brain and
shift your energy towards the things that you want.
(01:07):
You don't need long rituals or complicated practices to reset.
I'm going to show you how tiny intentional moments using a tool
called the Bliss List can becomeyour energetic first aid kit,
which is going to help ground you in peace, clarity and joy in
15 minutes or less. By the end of this episode,
you're going to have tools to calm your mind, uplift your
spirit and createspace for more ease in your life.
(01:29):
Are you ready to learn how simple self-care can be your
secret to powerful manifestationand energetic alignment?
Let's go ahead and dive into it.So what is the law of
attraction? We've all heard of it, but what
is it really? So the law of attraction is the
idea that like attracts like your thoughts and feelings are
going to attract similar energy and experiences into your life.
(01:52):
So what you focus on, whether positive or negative, is going
to send out a vibration that influences the things that
you're going to attract and be magnetic to.
So as you can see, this can go in either direction.
Either you're holding positive thoughts and you're attracting
positive things to you, or if you find yourself stuck in these
negative mindsets, you're going to start attracting negative
(02:14):
things that you don't want into your life.
It's just a very unintentional thing, and a lot of us are doing
this subconsciously all the time.
So it's really important to get your mindset right so that
you're not attracting the thingsin that you don't want to have.
So again, holding a positive focus thought for a period of
time, like 17 seconds, which we're going to break down a
(02:35):
little bit more in just a momentin this episode, that can begin
to shift your energy and attractthose matching experiences.
Your emotions really amplify your thoughts, making the energy
you send out even stronger. Like the emotions where you
actually feel them in your body.Those are the ones I'm talking
about. Those amplify the attraction of
things that you're calling into your life, good or bad.
(02:57):
So by being aware and intentionally choosing your
thoughts and feelings, you can begin to create the life you
desire. So the law of attraction is
always working, whether or not you realize it.
It matches your dominant vibration, not just your words
or your desires. So in the last episode when I
gave you some tips on creating positive affirmations, this is
(03:19):
something that can tie into that.
So again, it's not just words ordesires.
It's because your brain knows you're lying, right?
So when you can match your feelings with your words and
desires, that's when the law of attraction starts really working
in your favor. So every thought has frequency
and when you hold that thought again, and especially and
(03:41):
emotionally charged 1, you beginattracting those experiences
that match it. So This is why you can say all
the right affirmations and stillfeel off because your inner
frequency is always leading the way.
And just so you know, you're notbeing punished for your negative
thoughts, but they can lead the way.
And that is why it is so important to understand and be
aware of the thoughts that you're having.
(04:02):
So now I want to talk a little bit about self-care as a
spiritual strategy and talk to you about how this really
impacted a client that I had in my coaching business.
So we've all been conditioned tobelieve that self-care is
indulgent. This is something that has to be
earned. You know, you can't go and get a
massage unless you hit some milestone because otherwise
(04:24):
that's just a waste of money, right?
Maybe some of you that resounds with I had a client who deeply
resisted self-care. She thought that taking time for
herself was selfish and that shesimply just did not deserve it.
She was the type of person that just gave and gave to everybody
else, but she was constantly depleted and anxious because of
(04:45):
this. She was pouring out of her cup,
but it wasn't quite full enough for her.
So her cup was just never full. And when I introduced the bliss
list to her, which again, we're going to talk about what this is
and how you can make one at homefor yourself.
So I introduced this tool to her, she really pushed back on
it. She said that this was just
something that was self indulgent that she didn't
(05:07):
deserve. She didn't deserve the self-care
because she wasn't happy with where she was at.
She did not want to reward herself if she wasn't living the
100% dream life that she thoughtshe needed to be living.
So I did finally convince her tojust start small, start trying a
few things like simple things. I'm talking doing a face mask at
(05:27):
home, making tea and savoring every sip, or just simply just
breathing and saying her positive affirmations that we
created together. She started to do those little
by little and within a week, there was a week between us
introducing the Bliss list and having her do it and then
meeting again. And she realized something very
powerful was that she felt better and her internal self
(05:50):
talk actually improved so much that she was feeling worthy of
the self-care. self-care became not an indulgence, but it was an
act of remembrance for her. It was her reclaiming her worth,
her energy, and her connection to herself.
So that's what I mean when I sayself-care is a spiritual
strategy. It tells the universe I am
worthy of being well. So again, when you're creating
(06:13):
positive affirmations, if you think I'm not worthy and you
transform that into I am worthy of being well, you can reinforce
that with these self-care strategies.
And through your words and your actions now you're telling the
universe I am worthy of being well.
So there's a real life application of how this actually
(06:33):
did help one of my clients. And I know to this day, we still
talk occasionally. She's still using your bliss
list, which is awesome. So the next thing then that I
want to talk about is this 17 second rule.
What the heck am I talking about?
So this is something that's backed by neuroscience and
similar to the Positive Affirmations podcast episode
that I have. We're just going to briefly
(06:55):
touch on some of the concepts I talked in there, but that'll
help reinforce this. So the 17 second rule, Abraham
Hicks who is a spiritual teacherchanneled by a woman named
Esther Hicks and her husband. They write books together under
the name Abraham Hicks. They teach that holding a single
focus thought for 17 seconds begins the process of energetic
(07:17):
attraction. So at 68 seconds, which is just
4 * 17 seconds. So you do the 17 seconds four
times in a row, you generate enough momentum to begin
manifesting or calling into reality or desired outcomes.
So the science behind that. Then again from my positive
affirmations episode, you're going to remember 2 key
(07:39):
concepts. The first one is
neuroplasticity, which as an overview of that is the brain is
constantly rewiring itself basedon what you repeatedly think and
feel. Holding a high vibration thought
even for just 17 seconds is going to help reinforce that
neural pathway, which makes empowerment powering beliefs
easier to return back to. The other thing that I want to
(08:01):
mention and remind you all of isthe reticular activating system
or the Ras. So again, your Ras is that
filter in your brain which tunesyour brain to focus on what it
thinks is important. So when you focus on gratitude
or abundance or peace, even for just a short time such as 17
seconds, your Ras starts scanning the world for more of
(08:23):
that same energy. You literally begin perceiving
more aligned opportunities because of the intentional
mindset combined with neuroscience, which is
fantastic. So when you combine a focus
thought with emotion, again, if you can think something and feel
it, something like gratitude, joy, or even relief, your brain
(08:45):
floods with dopamine and serotonin, which helps lock in
that elevated frequency. They all work together for you.
So the more senses you can activate, just the more, the
more success you're going to have with this.
And that's why the 17 second rule works.
It's not just about thinking something different, it's about
feeling it long enough to begin shifting both your vibration and
your brain chemistry. Something I just want to touch
(09:07):
on as well here is just how powerful 17 seconds really can
be. It's not a very long amount of
time. Like set a timer for 17 seconds
and think about something and it'll it'll go by just like
that. So keep that in mind for things
that make you angry or things that get you off kilter a little
bit. Like ever since I've learned
(09:29):
about the 17 second rule, road rage is just not on the table
for me anymore. Like if you think about somebody
cutting you off in traffic, likethe amount of time I would sit
and just be mad about that. It was ridiculous.
It was definitely longer than 17seconds and I didn't realize
just how much that was impactingmy day.
(09:51):
Like, have you ever had something happened to you in the
morning that you know was super annoying?
Like maybe your dog had an accident or broke something, or
maybe your kids were late for school and you couldn't get them
out the door on time. It's about being intentional.
Not not that you're not allowed to be annoyed about that stuff,
but please do not give it energy.
Only give energy to the things that are serving you.
(10:13):
Because if you're going to give energy to the tiny annoyances
throughout the day, unfortunately that is just going
to snowball and end up, you know, attracting more and more
of those negative experiences that you don't want.
I think all of us can relate to this.
It seems like when you have a bad day, it's just one thing
after the other after the other.It's very rarely will you have
just like 1 bad thing happen andthat's it.
(10:37):
It's because you're actually, ifyou're giving energy to that
feeling that you're having, you're calling in more and more
of those experiences throughout the day.
So again, this is just one of those things you're really going
to want to become more mindful of is it only takes 17 seconds
to shift your mindset. So why not just use that for a
(10:57):
positive reason, right? And that's where the bliss list
is going to come in, in just a minute for when you have these
moments throughout the day whereyou're angry and you really are
having a hard time shifting yourmindset.
The bliss list is what's going to help you get out of that.
So anyway, when you practice this consistently, it's going to
become easier and more natural to reach for empowering
(11:21):
thoughts. Not because you're forcing it,
but because your brain and your energy system are now wired for
it. The more you train yourself on
this, the easier this becomes. So again, a real life
application of this. You don't need to do an hour
long meditation or a vision board session in order to
realign. All it takes is 17 seconds of
focus and tension. So try this.
Think of something you're grateful for and hold the image
(11:44):
and feeling in your mind for 17 seconds.
Say a meaningful affirmation aloud and feel the truth of it
for 17 seconds. So for example, I'm going to
think of my daughter who is justin her talking talking talking
phase. She just turned 2 and she's just
so sweet. All I have to do is close my
(12:04):
eyes and think of her saying oh mommy and how she Pats me and
gives me hugs. Like it's just such an easy hack
for me to get into this feeling of gratitude.
So what I would do then in this example is close my eyes if I'm
maybe I just got cut off in traffic.
I'm really mad about it. If I can sit and divert my
attention to just the feeling that I get from my daughter
(12:26):
giving me hugs and saying hi to me and just feel it truly let
that sink into my bones for 17 seconds, you can really start to
call in the things that you desire in your life.
So that's, that's an easy way todivert that.
So let's go ahead and talk aboutthe bliss list then, which for
(12:47):
fun, we're going to call our energetic first aid kit, which
it just kind of can live in yourmind, It can live on your phone,
it can live on a piece of paper,you know, just somewhere that
it's accessible for you so that you always have access to it.
So now that you understand how focus shapes your vibration and
vibration shapes your reality, let's make it easy to return to
alignment, which is where you are magnetic to the things you
(13:09):
desire. So what is a Bliss list?
It's a personal collection of about 20 or so things that take
15 minutes or less, are free or low cost to you, and help you
shift into peace, clarity or joy.
You're going to use this when you notice yourself slipping
into stress, fear or depletion. It becomes your sacred pause.
(13:29):
Because remember, 17 seconds is all it takes to shift your
frequency. So choosing a frequency that
vibrates highly is important rather than slipping into that
negative mindset. Like, yeah, sometimes your kids
are going to color on your wallsand permanent marker, but is
that really worth sacrificing your positive mindset?
Like it takes so much to finallyget to a point where you feel
whole enough to where you're living in that positive mindset
(13:52):
daily. It's just really not worth
sacrificing. So these things are going to
compound on each other and just be intentional with what
frequency you're choosing to live and give energy to.
So this really is just as simpleas I'm saying it's it's again,
you can write this down in your phone and your notes app.
You can, I don't know, text it to yourself.
You can write it on a piece of paper.
(14:13):
I, I have a PDFI created on my computer that I I have, I can
print it, but I actually just access it through my phone on my
iCloud. So that's super easy, but again,
it needs to be accessible in a pinch because you don't want to
be angry and searching for your bliss list and like having a
hard time coming up with things that you want to do that the
whole point of it is for it to be accessible to you so that you
(14:35):
have no excuses not to use it. So I made quite a few different
examples because I, I wanna, youknow, account for the fact that
this audience might have a wide range of interests.
And if I give you a suggestion of something that you could put
on your bliss list that doesn't resound with you, it doesn't
resound with you. Don't put it on your bliss list.
And if something really resoundswith you, go ahead and write it
(14:56):
down and write down as it doesn't have to just be 20
things. Write down as many things as you
want. Again, it should take 15 minutes
or less, Be free or low cost andbe accessible to you just about
anywhere. And it's things that are
intended to help you shift into peace, clarity, or joy.
So some examples you can write down.
(15:17):
Step outside and soak up 5 minutes of sunlight or fresh
air. I personally just get so
recharged by the sun and that can turn my my feelings around
pretty quickly. For those of you that are
familiar with tapping or EFT, which is something we're going
to discuss in the future episode.
For those of you who don't know what this is, go ahead and do
(15:37):
some tapping, do some calming exercises with EFT and get
yourself in a better mindset. Another example, take a 10
minute walk, really noticing your surroundings.
Like try not to let the chatter of your mind overtake that.
Just give it to nature. Just take that 10 minute walk.
Or you can put on your favorite song and dance like no one's
(15:58):
watching. You can sip a cup of tea,
focusing on each sip and how nice that feels on your throat
and the warmth and how it's warming you up.
Another thing I like to do, and I just did this this morning
before doing this podcast, was recording this podcast episode
was writing down a few things that you're grateful for right
now. And again, really trying to feel
(16:19):
the gratitude in your soul, likehow how good it feels to have
these things. You can close your eyes and do 5
deep breaths. Maybe that's good for if you're
at the office and you're betweencalls and you just really don't
have a lot of time. You can do 5 deep belly breaths
in through your nose, out through your mouth.
That's a really good, easy one any of us can do.
(16:41):
Some people really like candles.I love candles.
You can light one or use essential oils and really sit
and kind of take in the smells and the sights of that.
You can do a 5 minute yoga flow,do a little stretching,
something like that. Journaling for 10 minutes about
something positive or uplifting or something.
Again, that you can expand on your gratitude practice here.
(17:03):
Really write about the things you're grateful for and why
you're grateful for them. Some people just like to pull up
like a funny or feel good video clip on YouTube.
There's something that they knowis going to make them laugh
because that laughter is so contagious.
You can also call or text a friend or share that quick
thinking of you message. Maybe you've had somebody on
(17:23):
your mind for a while you've been wanting to connect with.
That always lights you up. That's a good opportunity to
step away and do that. Another great thing to do that I
don't think many of us do often enough is that quick digital
detox. So maybe it's turning off
screens for 10 minutes and just sitting with your eyes closed
and just really taking in the quiet.
(17:44):
Some people like to doodle or color or craft something simple.
Just take a piece of paper and Draw Something.
It keeps your mind busy. And it's if it's something you
like to do, then then that wouldbe nice for you to to do.
You can spend 5 minutes cleaninga small space if you're somebody
who does not like clutter. I personally like, I don't
necessarily like cleaning, but once I start doing it and you
(18:06):
tidy and you look around and yousee how clean everything is,
that feels really good. The chaos going to order, it
really feels good for me. So that's something I actually
is on my bliss list is to spend a few minutes just tidying.
Another thing I personally like to do is try or doing a 10
minute guided meditation or breathing exercise.
(18:28):
They're so like I have some guided meditations, of course,
on this podcast series. But seriously, look on Spotify,
Apple, anywhere you're listeningto this podcast.
There are so many guided meditations out there for
anything you want. There's guided meditations for
personal growth or for gratitudepractice or anything you're
feeling like anxiety. It can really help kind of take
(18:52):
your brain and move it in a morepositive direction.
I highly recommend guided meditations.
You can also repeat a positive affirmation aloud or silently
for one to two minutes. So for those of you that listen
to my positive affirmation episode, it might be kind of
nice to have some of those handyso that you can read those aloud
to yourself and really get in the moment of like soaking in
(19:15):
that feeling and really feeling what that affirmation means to
you. A couple last things.
Again, I'm giving kind of a broad list of examples because
I, I want to just show how many things really are so simple and
easy and free, right? So you could write a loving note
to yourself or someone you appreciate, a little card for
somebody. I know some people's love
(19:35):
language is gift giving. So if you just write a note,
drop it by, you know, somebody or mail it to them, that might
feel really good for you. Again, it's just realizing what
tiny things light you up and leaning into that and then
another thing all of us have phones accessible to us and lots
of pictures. I'm sure that we love looks are
some old photos or memories thatbring you joy.
Like I have an iPhone and on if you swipe to the left of my.
(20:02):
Home screen, my phone's always showing me these like cute
little curated like photo albumsor videos, stuff like that.
And sometimes they even add music to them that makes me tear
up because it's just like, oh, like for example, my daughter's
just growing so fast. It'll go back to like the day
she was born or the first week that we had her.
And that always, always hijacks my brain and just puts me in
(20:24):
like this loving mindset. So that's a really, really easy
way to get into this gratitude mindset and, and Apple kind of
does that for you, which is nice.
I don't know if everybody else has good luck with that, but the
AI on mine seems to be working for me.
So again, none of this is fluff.It's going to be your spiritual
anchor. And the more often you return to
(20:46):
it, the easier it becomes to hold these higher frequencies.
So again, we're looking to attract from a place of ease and
not exhaustion. I'll just give a really tangible
example today, for whatever reason, I don't know what's
going on in the world or what has me weighed down, but I for
the first time in like a while, still woke up feeling really
anxious today. And it felt just really out of
place and I didn't really understand why.
(21:08):
And I tried to do, you know, a little journaling about it and
what it just let me down there back to was like a gratitude
practice. Like, you know, why am I
choosing to sit in anxiety? I can't even put my finger on
what it is. So I intentionally wrote down 10
things that I was grateful for today and, and what's coming up
for me and what I'm excited about.
(21:29):
And I'm not even kidding you. I immediately lately I just
returned to like this, this gratitude mindset and I'm, I'm
feeling really good now the anxiety is gone because I
noticed I was feeling anxious, couldn't really understand why.
And I just did some things that I knew would pull me out of
that. And, and now my day is going to
go so much better because I did that.
So don't underestimate the powerof this.
(21:50):
It's it's super important stuff and it's really easy to do, so
why not? So again, I like to end these
with like something tangible forthe audience to do.
And today I just want you to start small.
So like me, when you wake up or your days just not going your
way and you're feeling stressed or anxious or overwhelmed, just
(22:11):
pause, hold a better feeling or thought for 17 seconds.
Or, you know, you pick one item from your bliss list and then
once you're in that positive mindset, sit in that for 17
seconds and then just watch how quickly your energy is going to
start to shift when you choose that presence over panic.
I can tell you that this works because I've been doing it and I
(22:32):
literally just did it this morning before recording this
podcast. So thank you so much for joining
me today and diving into the power of self-care as a
spiritual strategy. Just remember that you don't
need hours or expensive rituals to reclaim your energy.
Sometimes all it takes is 17 seconds of focused intention and
simple ritual from your this list to shift your vibration and
realigned with your highest self.
(22:53):
I invite all of you again to create this Bliss list which is
that personalized collection of quick soul nourishing practices
you can do anytime you need to reset or recharge.
Keep it handy, use it often, andwatch how these small moments of
care ripple out to transform your energy, your mindset, and
your life. And remember that above all, you
are worthy of self-care. I don't care what negative self
(23:17):
talk any one of us has at any given time.
All of us are worthy of self-care and it is something
that should be prioritized. If you found value in this
episode, I would love if you shared it with someone who might
need a little reminder that self-care is sacred and
powerful, and that they're worthy of it too.
Connect with me on Instagram at unveilyou.co for daily
inspiration and more tools to help you unveil your highest
(23:38):
potential. And until next time, take a deep
breath, hold a positive thought for just 17 seconds, and
remember, your energy is yours to nurture, protect, and
amplify. And you are worthy.
Thanks so much and I'll see you in the next episode.
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