Hilary Lafone, NBC-HWC

Board Certified Health Coach

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

BELIZE

BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

CANADA

CAPE VERDE

CAYMAN ISLANDS

CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

ETHIOPIA

FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

FRENCH SOUTHERN TERRITORIES

GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

GUATEMALA

GUERNSEY

GUINEA

GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

Setting morning intentions is a great way to start the day. Just like having a road map when you drive a car, morning intentions help navigate your path. Today's short practice focuses on breathing, relaxing the body, and listening to your heart to explore what you truly want or need for the day ahead.

Setting Morning Intentions

Each week I tailor a new mindfulness session by incorporating ten affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's concept focuses on the morning and how we start the day. Practice kindness and self-care by repeating positive statements before our negative self-talk kicks in.

Morning Boost Of Confidence

Relax your body and mind with this winding-down sleep meditation. We start out with a muscle relaxation exercise followed by breathwork and a gentle visualization. Allow your mind and body to settle into a great night's rest.

Winding Down Into Restful Sleep

Allow this Simple Sleep Meditation to help guide you to the peaceful sleep that you deserve. During our exercise, we start off by allowing our minds to think of the repetitive thoughts that keep us from enjoying deep sleep. Then we work on letting them go. We also use visualizations to help us relax and melt into a great night's sleep. Tonight's meditation was given with permission from Mindfulness Exercises as I had purchased their product. 

Simple Sleep Meditation

Anxiety, panic, and stress can affect you very quickly. Using this quick, 4-7-8 breathing exercise can help you relax your central nervous system. In this practice, we inhale for the count of 4, hold for 7, and then breathe out for the count of 8. Practicing this exercise once a day may help keep you relaxed, alert, and ready to handle uncomfortable situations. 

SOS 4-7-8 Breathing Exercise

Enjoy this sleep story to help you drift off into a peaceful slumber. Tonight we read Chapters 1, 2, and 3 of the timeless classic, The Secret Garden by Frances Hodgson Burnett. Although the first few chapters of this tale are dark, it reminds us of the hope that remains for us all to change our perspective and our life at any time. This audio is perfect for children or adults who want to relax or find adventure into a great night's sleep.

Sleep Story: The Secret Garden

The Loving-Kindness Meditation is a simple but profound exercise to cultivate good intentions for the whole world and yourself. It involves mentally sending goodwill, kindness, and love to others by silently repeating a series of loving statements. Imagine if our world was kinder? You can energetically start here and be the change you want to see.   

Loving-Kindness Meditation

Allow this Visualization To Relax The Mind For Deep Sleep to help guide you to the peaceful sleep that you deserve. During our exercise, we enjoy a leisurely beach visit to help get cozy and relaxed. Tonight's meditation was given with permission from Mindfulness Exercises as I had purchased their product. 

Sleep Easy: A Gentle Beach Visualization

Enjoy this sleep story to help you drift off into a peaceful slumber. Tonight we read the first few pages of the timeless classic, Walden by Henry David Thoreau. Fall asleep while contemplating life's ever-important questions. Let this reading inspire you to live your most authentic life. This audio is perfect for children or adults who want to relax or find adventure into a great night's sleep.

Sleep Story: Walden

Enjoy this sleep story to help you drift off into a deep sleep. Tonight I read to you Part 1 and 2 of the dark classic, The Snow Queen by Hans Christian Andersen. This audio is perfect for children or adults who want to find adventure into a great night's sleep.

Sleep Story: The Snow Queen

The Maple Tree by Rosanna Eleanor Leprohon is a delightful poem that explains why this tree is loved as it is. Allow yourself a few minutes of comfort and joy as I read this poem to you. Enjoy this poem before bed, a nap, or even just a short break from work or home life. 

The Maple Tree

Anxiety, panic, and stress can affect you very quickly. Using this quick, belly-breathing (diaphragmatic breathing) exercise can help you relax your central nervous system. Practicing this exercise once a day may help keep you alert and ready to handle uncomfortable situations. 

Quick SOS Belly Breathing Exercise

Enjoy this sleep story to help you drift off into a peaceful slumber. Tonight we read Chapters 1 and 2 of Alice's Adventures in Wonderland by Lewis Carroll. This audio is perfect for children or adults who want to relax or find adventure into a great night's sleep.

Alice's Adventures In Wonderland

Each week, I tailor a new mindfulness session based on incorporating 10 affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's affirmations are centered around Diffusing Anger. Anger is a natural and normal human emotion. Repressing it can be harmful but letting it consume us can be even more detrimental. If you find that you have a hard time letting go of the anger that builds inside you try repeating these affirmations.

Affirmations: Diffusing Anger

Gratitude is an evidence-based practice proven by Positive Psychologists to improve happiness, well-being, and contentment. Gratitude also helps with pain management, sleep, and personal relationships. This short talk and practice can help you quiet the mind, relax the body, and focus on areas in your life that you appreciate. In this practice, we focus on what we are grateful for and why we are. Where your attention goes, energy flows!  

The Power Of Gratitude To Change Lives

Enjoy this sleep story to help you drift off into a peaceful slumber. Tonight we read Chapter 4 of the timeless classic, The Secret Garden by Frances Hodgson Burnett. Follow a lonely girl who finds friends in the most unexpected places and learns about herself. This audio is perfect for children or adults who want to relax or find adventure into a great night's sleep.

Sleep Story: The Secret Garden Ch 4

Each week, I tailor a new mindfulness session based on incorporating 10 affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's affirmations are centered around releasing the hold of anxious thoughts. We are more than just our anxious moments.


Weekly Affirmations: Anxiety Relief

Each week I tailor a new mindfulness session based on incorporating 10 affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's affirmations are centered around Reprogramming Negative Self Talk. Be Nice To Yourself by allowing a few moments to say positive things in your mind. We have the power to change our lives and the things we tell ourselves.

Weekly Affirmations: Be Nice To Yourself

Enjoy this sleep story to help you drift off into a peaceful slumber. Tonight we read Chapters 5 and 6 of the timeless classic, The Secret Garden by Frances Hodgson Burnett. These chapters focus on Mary exploring the corridors of the large English country house during a rainstorm in the Yorkshire Moors. This audio is perfect for children or adults who want to relax or find adventure into a great night's sleep.

Sleep Story: The Secret Garden Ch 5 & 6

Each week I tailor a new mindfulness session based on incorporating 10 affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's affirmations are centered around releasing the hold of anxious thoughts. We are more than just our anxious moments.

Each week I tailor a new mindfulness session based on incorporating 10 affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's affirmations are centered around building self-esteem and self-worth. Let us spend a few minutes lifting ourselves up with breathwork, a muscle relaxation exercise, and affirmations.

Building Self-Esteem And Self-Worth

Each week I tailor a new mindfulness session based on incorporating 10 affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's affirmations are centered around managing the acute or chronic pain in our bodies and minds. Let us help ourselves by changing the dialogue in our minds to help us manage the discomfort.

Quick Pain Relief Affirmations

Enjoy this sleep story to help you drift off into a peaceful slumber. Tonight we read the second chapter of the timeless classic, Siddhartha by Hermann Hesse. Fall asleep while listening to a young man live out his heart's true calling. Let this reading inspire you to live your most authentic life. This audio is perfect for young adults or adults who want to relax or find adventure into a great night's sleep. Please note: this chapter describes Siddhartha's suffering as he learns the lessons of The Samanas. It may not be suitable for all ages.

Sleep Story: Siddhartha Ch 2

So many of us feel the daily pressures and stressors of work, school, family, society, and the environment. All of this together can feel quite overwhelming. Feeling "the weight of the world on my shoulders" is not new and has been felt by most if not all of us at some point. Let's use a visualization to help remove the crushing feeling of this idea. Remember... we are in control of what we tell ourselves. We can create the life we want to live. We are in charge of our reality.


Letting Go Of The Weight Of The World

Each week I tailor a new mindfulness session based on incorporating 10 affirmations to different parts of our lives. What we tell ourselves creates the life we live. This week's affirmations are centered around Diffusing Anger. Anger is a natural and normal human emotion. Repressing it can be harmful but letting it consume us can be even more detrimental. If you find that you have a hard time letting go of the anger that builds inside you try repeating these affirmations.

Weekly Affirmations: Diffusing Anger