It’s been a few months since my last newsletter, and there is so much to catch up on!

The year started on a sad note. In January, one of my nomad mentors, Tom, passed away from ALS. He was a dear friend who had been my travel companion for the past few years. Another reminder that life is unpredictable, do what you love as much as you can. Then, in February, I lost my Mala.

I realize some of you may have seen these posts on other social media. I needed to put them here for my own benefit. Thank you for understanding 🐾💕

I’ve been struggling to find my voice. I haven’t written anything in a while, not even in a journal! Drawing, painting, and creating art have replaced my traditional journaling. I find it more relaxing and therapeutic when I can’t find words. There is still a connection between emotion and the paper.

Next month will be a fresh start with more meditation and lifestyle content, and of course, more coloring pages! Thank you for your patience and for sticking with me.

Bright Blessings,

Andrea

Andrea Fortune is a meditation coach, specializing in trauma-informed care.

about Andrea

Oklahoma State Park | My Artist Phase | Happy Dogs!

Chased by the cold weather, we left New York in early December and headed west. After several days on the road, we stopped at the campground at Efaula State Park, in Oklahoma, for a week. It’s always nice to take a rest from traveling, and the dogs love it! Lots of walks and hours of lounging in the sun. This stop had an added surprise: a paint-and-sip at the nature center! The video below is a look back on that week when my Mala was feeling good and had a spring in her step.

Coloring Page - Think Spring!

I have been frustrated at the pace at which AI can now generate coloring pages. A simple prompt or photo can be transformed in minutes into what would take me a couple of hours. I am working on a new form of coloring page experience using my hand-drawn creations. Here is a simple example for you to download and color any way you wish! I’ll have more fun pages for you soon!

Think Spring!

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Did you know that ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter contains a FREE original coloring page to print, share, and use as a meditative tool.

It is imperative to establish the vibration in which you desire to exist!

My Mala

It’s been a month since I lost my Mala. Her presence in my life was outsized by her 5lb self, and I’m still processing her absence.

I adopted Mala when she was 2 years old, and for the next 14 years, we were inseparable! In the beginning, she was a vital part of my Orenda Yoga studios, a tiny therapy dog happy to greet and sit with anybody who needed her. Her gentle nature allowed her to become a regular lap sitter at the VA nursing home, where she earned the name puppy cat from the cat lovers.

Some of our happiest times were when we lived in Belize, every morning running on the beach in Orchid Bay with all the other dogs. I bet there’s a big doggie reunion on the other side of the rainbow! And when I went through the darkest times, my Mala was my comfort.

She slowed down considerably 2 years ago when we lost Taco, another difficult loss for us both. In the end, she spared me the drama and simply told me she was tired and ready to rest.

A few nights later, Josie and I woke to a loud audible bark, something Mala had not been able to do for some time.

My Mala, thanks for being my doggie… I love you to Luna and beyond

🐾💕 💕🐾

💕🐾 🐾💕

This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2026

I hope this finds you safe, happy, and healthy.

It’s been many years since I have celebrated the winter holidays in person with my family, mostly because we are scattered across the country. And, I tend to winter where it’s warm. But this year, I am extending my time in the cold climates to do just that, celebrate with my family!

So I’m keeping it brief this month while I’m working on some pretty exciting things to share in the new year. Thank you for subscribing and sticking with me this first year!

With Gratitude ~ Andrea

Andrea Fortune is a meditation coach, specializing in trauma-informed care.

About Andrea

Yoga Nidra

The holiday season can be stressful for so many reasons. That’s why I recorded this deeply relaxing guided meditation for you to download and use in your self-care tool kit. It’s a yoga nidra progressive relaxation technique that, when practiced, can have a profound effect on your overall well-being. You can use it to start your day with intention or use it to help you fall asleep. It is also a great midday power-nap!

So get comfortable, settle in, and enjoy!

Camp

The end of camp season is bittersweet. The fall foliage is breathtaking around the MsTree Pond, and adventures await! But we will miss our summer neighbors. We have an amazing community of people! Here’s a short clip of the final day walking around camp. Enjoy!

Be sure to subscribe and come along on our next adventure!

“It is imperative to establish the vibration in which you desire to exist!” ~ Andrea

November Coloring Page

The beautiful fall oak leaves inspire this month’s coloring page. I love the oaks! They inspire strength, determination, and longevity. And just like each acorn is a potential oak tree, every individual has their own potential for greatness!

What's inside your acorn?

Acorn and Oak Free Coloring Mandala

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"I am like an acorn, full of potential and strong as an oak tree!"

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Did you know, ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter contains a FREE original coloring page to print, share, and use as a meditative tool.

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This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

This month, I am Speaking My Peace about two of the most amazing superpowers we all have: Gratitude and Intention! It has been my experience that engaging in these two practices can increase the potential for a more peaceful existence! In the following article, I will explain how this works. I invite you to try the accompanying exercise and see what happens!

The MsTree Camp has closed for the season, and I am moving between one type of slow living into another. I’ll have a new video soon!

This month’s coloring pages are a couple of easy mandalas to work on while contemplating Gratitude and Intention!

Wishing you October Blessings!

~ Andrea

about Andrea

Andrea Fortune is a meditation coach, specializing in trauma-informed care.

Intention & Gratitude

This article is part of a contribution to a yoga teacher training manual that I wrote several years ago. It is still relevant!

It is imperative to establish the vibration in which you desire to exist!

Part 1

Intention; ( in·ten·tion. ) /inˈten(t)SH(ə)n/ - noun

1. a thing intended; an aim or plan. “I intend to finish this project today.”

Synonyms: aim, purpose, intent, objective, goal, target, design, plan, scheme, resolve, resolution, determination, wish, desire, ambition, idea, dream, aspiration, hope

2. In Medicine, the healing process of a wound

At the beginning of yoga class, I ask students to recognize something they are grateful for. Gratitude creates a sense of fulfillment. We are recognising that something positive has already happened. Gratitude invokes the possibility that something more “good” can and will happen. This act sets the tone for ongoing success.

Next, I ask students to set an intention.

“What is it that has brought you here today?

“What do you hope to gain from today’s practice?”

These are questions asked to inspire intention. Nothing can manifest or exist without first being a thought. By stating internally (or externally) what we want, the thought begins manifesting into form.

"Intentions compressed into words enfold magical power." Deepak Chopra

Intentions are thoughts directed toward a specific outcome. Whether I intend to work out today or I intend to sell my house this year, both are thoughts with a goal attached. Thoughts are energy. By stating an intention for a thing, we are directing energy towards it.

"Energy flows where attention goes.” Albert Einstein

The definition of intention as it applies to medicine is “the healing process of a wound”. Throughout a yoga session, I remind students to check in with their gratitude and intention. My hope (intention) is to help students stay the course to achieve their intentions.

Hope is synonymous with intention. Having hope heals. It is fundamental to building resilience. Stating an intention gives you a place to start, and you work from there. It is like a waypoint; without it, we can wander through life aimlessly and never find the road to fulfillment. With it, you have a direction to move towards. By stating an intention, you are choosing to do something, making a choice, and with choice, you are in control of something.

"If you choose not to decide, you still have made a choice" Getty Lee ~ Rush

Exercise

1. Begin each day with a statement of gratitude.

“I am grateful for good health.” “I am grateful for my dog.” “I am grateful for…”

Studies have shown that gratitude creates a sense of fulfillment. We are recognizing that something good has already happened. Gratitude invokes the possibility that something more “good” can and will happen.

2. State your goals.

What do you want to achieve?

Consider what motivates you. Intention does not have to involve a task. We can intend to improve our behavior, for example, to be more patient or drink less soda. Intention serves in many ways.

3. Set a positive intention each day.

“Today I will be kinder” “… I will create less waste” “…I will bake bread”

Write it down! Put it where you can see it and be reminded of your daily intention(s). If you have more than one intention for the day, make a list. If you are struggling with follow-through, that’s okay! Be gentle with yourself.

The more you practice intention setting and daily gratitude, the better you will become at living a mindful and intentional life.

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October Coloring Pages

While contemplating gratitudes and intentions, see what emerges in the coloring pages below! Print, Share, Enjoy!

Intention Coloring Page

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Grateful Coloring Page

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This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

I have been at a loss for words lately, but fortunately, a Happy Surprise! I received a call from my dear friend Randy, who had several words for me! Randy the poet, as he’s known in nomad-land is one of the best people you could ever have a chat with. He’s wise and funny and eloquent with a soft Louisiana drawl. He always has the best words!

So this month, I am Speaking My Peace with the words he shares. First, a story about how I met Randy, along with a short video of him in action: I’ll share what he describes as Five Sources of Pleasure. I hope it inspires you to consider what you wish to manifest and how these ideas may resonate in your life.

The guided meditation below was prompted by this idea of pleasure. There is a point in the practice of iRest /Yoga Nidra when we explore dualities. This short recording will guide you between pleasure and pain on multiple levels of awareness. Trust me! … it’s gonna be great! You may discover how exploring any duality can be turned into a path for growth and healing.

Finally, I created two coloring pages inspired by the pleasures of the MsTree Pond for you to mindfully color as you contemplate what brings you pleasure.

Bright Autumn Blessings!

~ Andrea

Andrea Fortune is a meditation coach, specialising in trauma-informed care.

About Andrea Fortune

Five Sources of Pleasure…

…according to Randy the Poet

But first…You may know Randy from the documentary Without Bound - Perspectives on Mobile Living. If you have not seen it, you can find it free on YouTube. It was the catalyst that encouraged me to live a nomadic lifestyle. This is the story of how that manifested.

It was this past January that I was with a small gathering of nomads in the California desert. Someone announced that Randy was going to say a few words, so we all hushed. As he began, I suddenly had a sense of deja vu. I felt I had heard these exact words from this same man, but how? I had been camping near Randy for a few weeks already and had lots of conversations and laughs, but I had not recognized him.

As he spoke, another in the group leaned in to tell me, “That’s Randy from the movie!” The words he spoke were a poem he had composed. It was the script that the movie was developed upon.

It suddenly became clear! Years earlier, I had seen the movie, and it was then that I decided I wanted to go find those people in that story and live that way. Now, here I am… living this way, literally with those people! I am still amazed at how powerful we can be in creating what we truly desire.

Here is a clip of that evening. Please enjoy!

It is imperative to establish the vibration in which you desire to exist!

I have enjoyed many chats with Randy and company out in the desert. Chats about life, love, and community. I am so grateful to know such amazing humans.

In our recent conversation, he shared five words, ideas that promote pleasure. They are: Awe, Fascination, Ecstasy, Flow, and Learning.

I am happy to report that it has been a very pleasurable summer for me! I am in awe of the beauty of the pond. The warm morning mist rises from the water into the cool air, and the sky throws beautiful colors at sunset that reflect in the still water.

I am continually fascinated by the cycle of life as a daily witness to all the busy little communities of insects, fish, birds, and forest mammals doing their morning things. And I myself, engaged in my morning routine of walking the dogs. I feel so blessed to be amid the natural beauty of it all.

“I look with wonder on all that is before me.” ~ Florence Schovell Shinn

Ecstasy suggests something sensual. For me, it’s a blending of sensations where none is bound by its physical association. For example, smelling the colors or tasting sounds. In the proper context, this awareness is beautiful and profound. I often experience this while deep in meditation or while engaged in mindful hiking/walking.

I will admit to many moments of procrastination this summer. So many projects I’ve found an excuse to delay as I am immersed in the flow of creating art and learning new techniques.

I encourage you to consider these words and how they fit into your life. And if they do not fit, that’s okay too!

Exploring Dualities - A Guided Meditation Pleasure/Pain

There is a point in the iRest- Yoga Nidra practice when we explore dualities and how they resonate in our body. We can examine these dualities on several levels, such as in our physical, mental, or emotional bodies. I have discovered through the years of facilitating Yoga Nidra that there is a great benefit in separating out parts of the practice. Get comfortable and let’s discover this together!

The purpose of this exercise is to help you get familiar with exploring dualities in your life and learn how to use them as coping mechanisms for posttraumatic wellness. ~ ✌🏼💚✨

September Coloring Pages

This month, I have two beautiful coloring pages for you! The first is a mandala inspired by the monarch butterflies’ great migration! I am in awe of the strength and resilience of these beautiful creatures. What inspires awe for you?

The second coloring page is a dragonfly. I am fascinated with these creatures! They are captivating to watch as I walk around the pond. I had so much fun creating this one that I couldn’t wait to share it with you! What are you fascinated by?

Did you know that ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter contains a FREE original coloring page to print, share, and use as a meditative tool.

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Butterfly Cp2

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Dragonfly Cp2

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This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

Hello Beautiful People!

This month, I am Speaking My Peace about trauma, particularly on compassion fatigue and vicarious trauma, the emotional build-up a person experiences as a result of witnessing someone else’s trauma. In today’s world, with wars, climate events, and volatile politics, more of us are being affected by this type of trauma. I explain this in more detail, the cause, and discuss the effects this can have on our well-being.

Resilience-building self-care strategies are essential surrounding trauma. One of these strategies is a simple breathing exercise: Three-Part Breath. I have attached a recording for you to listen to and follow along. I think you will find it helpful. 🫶🏼

We’ve had a lot of company this summer, some of my very favorite people, and dogs! I intended to make a Camplife video for you about making pizza from scratch on the campfire. But, I experienced a personally trauma-triggering event recently and decided to share what was really on my mind. I am sure some of you will be able to relate to the feeling. It is important to have pre-determined reactions in our toolkit to help us through these experiences. In this video, I share some of mine.

Each month, I continue to grow in subscribers! Thank you all for being with me as I create this space! It is my intention to build a resource to empower people with resilience-building information and practices.

I hope when you see the Speaking My Peace newsletter in your inbox, you are excited for it! Each issue is like a little wellness session where you can explore a specific topic, engage in a healing practice, and enjoy some art therapy with free coloring pages and affirmations. Please, share what inspires you here, with those who might benefit from the information, and print as many free coloring pages as you wish!

Download the Free PDF File below ↓

Resilient Vase Cp 8:25

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I Am Resilient! Free Coloring Page created by Real Intelligence A.Fortune - Digital Artist

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I create these pages as a mindful art exercise in Procreate. All the art I share is original, made by me! Enjoy!

Summer Blessings!

✌🏼  ~ Andrea        

Andrea Fortune is a meditation coach, specialising in trauma-informed care. See Bio

Compassion Fatigue & Vicarious Trauma Explained

Everything we experience within ourselves reverberates. It expands outwards. It affects our family, our friends, and our environment.

• Compassion Fatigue- A state of emotional, physical, and mental exhaustion that occurs in individuals who regularly witness or care for others experiencing significant trauma or suffering. It is a natural, predictable, and treatable adverse consequence of working with suffering people.

• Vicarious Trauma - A type of trauma that occurs when someone experiences emotional and psychological distress from witnessing or hearing about the traumatic experiences of others, often in a professional context. It is a cumulative, transformative condition experienced by those engaging in treatment with specific populations of trauma survivors. It's not the same as directly experiencing trauma, but it can still significantly impact a person's mental health and well-being.

These states of being are especially prevalent among health and wellness service workers and first responders. But increasingly, more people are experiencing compassion fatigue from the daily news cycle.

The information presented is drawn from the years I spent working with social service agencies, facilitating programs to empower caregivers with knowledge and the tools to deal with these challenges. I hope you will find it helpful.

Let’s start with compassion satisfaction. That is the sum of all the positive feelings a person derives from helping others. This is in part why some people choose a career in service. It’s like when there is a tragedy, people bring food to the family. Or listening to a friend going through something. It feels good to give comfort to someone who is suffering. This is compassion satisfaction.

But imagine doing that on repeat. Eventually, the good feeling wanes, and it becomes tiring. We may even begin to experience feelings of resentment. This is when compassion fatigue begins to develop. It can also occur when exposed to another person, or people’s repeat suffering.

Vicarious trauma is similar in that its cause is someone else’s suffering. This type of trauma arises from a single or a series of events, where a person has witnessed and/or participated in a traumatic event but is not the victim. Prime examples are first responders, social service agents, and caregivers, but anyone can experience this. For some, vicarious trauma can be as devastating as the actual event is to the victim.

After a traumatic event, it may be difficult to process what has happened, especially if there is no closure. If we do not take the time to process, symptoms can manifest.

A person suffering from vicarious trauma may experience some or all of these symptoms;

• Depression

• Negativity - Being critical, complaining

• Impaired Immunity - physical symptoms

• Aggressive tendencies

• Boredom - Lack of motivation

• Fatigue

• Substance abuse - addictions

Burnout - Compassion satisfaction is gone, and there is no desire or motivation to engage in the work or activities that once brought you joy. This can have far-reaching effects, as the conditions stated above can begin to manifest into negative outcomes.

Building Resilience through Self-Care

• Self-care is any necessary human regulatory function that is under individual control, deliberate, and self-initiated. When dealing with any type of trauma, it is important to consider the whole person, body, mind, and spirit. Self-care is not selfishness. Taking time to practice self-care, we are indirectly taking better care of those around us.

• Resilience - The capability of a strained body to recover its size and shape after deformation caused especially by compressive stress (trauma). An ability to recover from or adjust easily to misfortune or change.

Self-care goes far beyond bubble baths and turning off devices for a day. That is, of course, a part of it, but for lasting effects, we need to be cultivating a holistic approach that includes a strong physical body, mental clarity, emotional health, and spiritual practices. These are the pillars on which resilience is built.

It is important to take care of our physical body with good nutrition, ample sleep, and appropriate exercise. For some, this is the biggest challenge. Nutritional food may not always be available, chronic sleep disruptions, such as noise, may be out of our control, and exercise might be limited due to disability. But fortunately, we are more than our physical body!

Self-care for mental wellness can go a long way to support physical self-care challenges. The easiest and hardest thing you can do for mental self-care is meditate. The key ingredient for a good meditation is finding a style that feels comfortable to you, then making it a routine. Intentionally quieting the mind for a period of time each day is as essential as sleep and water are to the body. If you are constantly sleep deprived, that’s all the more reason to find a few moments to meditate during the day.

For years, I taught an Introduction to Meditation course. In this class, I offered several opportunities to try different techniques. These included a sitting meditation, mantra meditation, counting, breathing, mindful walking, and several other meditation experiences. It’s like shopping for a mattress, look for one that is comfortable, supportive, and within your (time) budget.

Emotional self-care is a subject in itself. It is important to make healthy choices surrounding our emotions. We can choose to consume rage bait media, or we can choose a soothing art video. Journaling is always a good way to help sort out feelings. Finding humor and ways to laugh and using positive language are also helpful habits to cultivate. But sometimes it’s not as easy as that. If you are really struggling, seeking professional help is self-care.

Another important component of holistic self-care is a spiritual connection. This doesn’t mean organized religion, unless that is where your spirituality is rooted. We can find spiritual connections in many ways. Contemplating sacred texts or a walk in nature are a couple of examples. Consider what feels true to your values and authenticity.

When our inner state is cultivated through love, through compassion, through high-quality care, we can, without effort, transmit these qualities to our environment. Taking the time to do these practices and take care of ourselves, we are both directly and indirectly taking care of those around us.

The most beneficial holistic practice we can engage in is active gratitude.

Three Part Breath

This technique can be practiced for relaxation and/or as a meditation. You can do it sitting, standing, or lying flat on your back. It is a simple self-care exercise that, in independent studies, has been shown to increase oxygen levels in the body. Increased oxygen creates an environment for healing to occur.

Listen to the audio here ↑

Choose a position that best suits your situation.

• If you are lying down on your back, rest your arms at your sides with legs fully extended.

• If you are sitting in a chair, place both feet on the ground, legs uncrossed, arms relaxed at your sides, or hands resting on your lap.

• If you are standing, stand tall with feet slightly parted. Square the shoulders and relax the arms at your sides.

It is imperative to establish the vibration in which you desire to exist!

Camp Life

I had planned to make a video on how I make camp pizza. Well, I made the pizza! And you can watch me while I do it. But I needed to share something that happened, why I was so angry, and how I dealt with it. I would love to hear what you think! I will do another pizza video that will be less serious soon! 🍕😎

This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

Happy Summer! This month, I am Speaking My Peace about Reiki energy. Reiki has been an important part of my spiritual journey for many years, as I will discuss in the article below. It has given me a structure for understanding energy that I had not previously had language for. I share this information for anyone interested in energy medicine.

…And just like that…it’s midsummer! This month has been busy with wonderful company, and of course, we’ve been doing a lot of paddling. And, I’ve discovered I love painting with watercolors! So I’ve enhanced my days with more art therapy!

This month’s free PDF download coloring page is inspired by some of summer’s best gifts: feathers, flowers, and the full moon! Please send me pictures of your completed works of art so I can share them with the beautiful gang!

I made a little video of my camp! It’s attached below, I think you’ll like it! 😎

It’s been a difficult summer for some, and I am reminded how fragile this life is… Let’s remember to be kind to one another and all living beings. 💚

I hope you are somewhere safe and cared for.

Peace ~ Andrea

Reiki is a channeling of universal life force energy. In many ways, it is similar to prayer, except that with Reiki, there is no “ask”. It simply adds or aids energy. Energy is being channeled through, rather than from the practitioner to the recipient. Energy flows where it needs to go.

Energy flows where attention goes!

How I Found Reiki and Became a Master

In the early 1990s, I was working as a teaching assistant in a preschool program for disabled children. Once a month, we were required to attend an agency-wide staff development day. One particular session was about healing and energy, and I was excited to learn more. About 60 staff members gathered in the cafeteria, and the presenter asked for a volunteer to come up as she demonstrated a form of gentle touch healing.

Of course, I volunteered! I went to the front of the room and stretched out across a table. In no time, I was in a lucid state of extreme calm and peace, even though I was having a nap on full display to my superiors and co-workers! While I was “out,” there was discussion on this healing practice, but when I came back around, I was so relaxed, I hadn’t heard any of it, and I didn’t think to ask what it was all about.

It wasn’t until years later that I heard the word Reiki in casual conversation. As soon as I heard it, something deep inside me recognized it. It was Reiki that I had volunteered for year’s prior. I knew Reiki would be important in my life.

As fate would have it, my uncle, Reverand Richard Hunt, SJS, was a Reiki master. He lived several states away, and I only saw him on occasion, but we made a plan to get my first attunement when I saw him at Easter that year.

However, impatience got the better of me, and I found a local Reiki master. In 1998, I met Mary Browne and received my first Reiki attunement. Later that same year, I received another two attunements from Uncle Richard, followed by a year of guided study. In 2000, I received the Reiki master attunements.

Becoming a Reiki Master comes with a responsibility to teach, master meaning teacher, as much as proficiency. I am proud to say that I have attuned 13 healers to Reiki Master and many others to levels 1 and 2.

Reiki Treatment & Training Explained

• Reiki is an energy technique for relaxation and stress reduction that promotes healing through the transference or channeling of universal life force.

• Reiki as a Treatment is a complementary procedure to promote, facilitate, or enhance one's well-being.

• Reiki Training is a tradition passed on from master to the student following a specific protocol through symbols and attunements.

It is difficult to adequately describe Reiki as it is a felt experience. Each person responds differently. Some people will fall asleep, and some choose to remain mindful, while others are somewhere in between. Almost always, a feeling of deep relaxation is reported.

As a Reiki practitioner, we must refrain from imposing our will on a situation, for example, performing Reiki on a patient with the intention of specific healing to take place, such as “fix cancer”, or other reverse diagnoses. The practitioner is simply there to increase the receiver's energy. It’s akin to increasing a person’s oxygen. I like to think of the Jesus story, “where 2 or more are gathered, there is love.” Both oxygen and love heal. 💚

The descriptions of Reiki presented herein are generalities widely understood within the Reiki Community. Each Reiki Master has a unique style of teaching that is often influenced by their Master (Teacher) lineage. The outlines of Reiki technique, treatment, and training below are specific to me, as they were passed on through teaching and attunements by my Reiki Master.

Reiki Treatment

Reiki energy soothes the soul, relaxes the mind, and nourishes the body. A Reiki energy treatment is typically experienced while the client is reclined and fully clothed. The practitioner places or hovers their hands on specific areas of the body aligned with the chakras (energy centers). Treatments are typically done on a massage table or in a zero-gravity chair, in a calm and soothing environment. However, Reiki can be done anywhere and does not require physical contact. Reiki is offered in many hospitals, healing centers, and private homes, and can be practiced remotely (distance).

Reiki Level 1 Training

Reiki Level 1 opens the student up to a deeper level of this profound healing energy. Energy transfer from the master (teacher) to the student is achieved through an attunement, a simple meditative ceremony. The attunement is a way of aligning the student to the master and thus connecting energy back through the lineage to the original master, Usui Mikao.

Level 1 student meets with the teacher to;

• Discuss the history of Reiki

• Learn a basic understanding of the chakras, energy centers of the body

• Learn self-Reiki techniques

• Learn Reiki treatment hand positions

• Receive first attunement.

* A Twenty-One-day clearing is required before the student moves onto Level 2

Reiki Level 2 Training

Reiki Level 2 introduces symbols to this healing practice. Whereas Level 1 opens the student up to the energy, Level 2 deepens the practice by adding the use of specific symbols that are passed on from master to student. These symbols, up until recently, have been kept secret (sacred). Although these symbols can be easily found on the internet, they lack any power without an understanding of their use.

Level 2 student meets with teacher to;

• Discuss the effects of Reiki after their 21-day clearing

• Learn the Reiki power symbol and how to use it

• Learn the Reiki distance symbol and how to use it

• Review hand positions

• Receive second attunements

Reiki Master Training

A Reiki Master has been attuned to Reiki levels 1 and 2 and has a deep understanding of healing energy. This person wishes to obtain a personal mastery of this energy and/or share it through teaching others. Becoming a Reiki Master is a commitment to study, practice, and patience.

The student will meet with the Master monthly for 10 months (2-hour sessions)

First meeting: Discussion, Reiki alignment (treatment), assignments

Subsequent meetings: Each chakra is addressed and individually attuned through a Reiki treatment.

Subjects covered include, but are not limited to;

• Lifes' purpose

• The art of manifestation

• The authentic self

• Compassion and forgiveness

• Understanding the subtle body

• Chakra dowsing

• Mastering distance healing

• Becoming a Master - How to give an attunement

Each session, the student will receive a Reiki energy treatment. Students will be required to complete reading and assignments before the next scheduled meeting with their Reiki Master. Upon completion, students will receive Master's Level status and certification.

In the tradition of Reiki, it is believed that there needs to be an energy exchange whereby the person receiving the service has an investment in the process. Oftentimes, the person receiving cannot make that kind of investment, perhaps for financial reasons, or they may be incapacitated due to illness or injury, or something else. In this case, a barter may be arranged, or it is gifted and often paid forward.

If you are interested in Reiki at any level, please email me. I am currently in the Northeastern USA for the summer of 2025. For more information, click here

July Coloring Page

This month’s coloring page is inspired by some of summer’s best gifts, feathers, flowers, & the full moon!

We are all perfectly imperfect. It is important to maintain spiritual well-being. I strive to observe the principles of Reiki: Just for today...Do not worry. Just for today, do not anger. Earn your living honestly. Honor your Parents, Teachers, and Elders. Show gratitude and respect for all living things. I am a work in progress, and this helps me stay aligned with my highest good. As you color, consider how you maintain spiritual health. I am energetically aligned with my highest good!

Aligned Cp (1)

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ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter contains a FREE original coloring page to print, share, and use as a meditative tool.

News from Camp

Life is Good at Camp! We have enjoyed a lot of company, some late nights around the campfire, and early morning paddles. I continue to work on several digital projects that I hope to share with you all soon! Here’s one of them! ~✌🏼

Check out my camp and let’s have a chat about the nomadic lifestyle.

Leave a comment

Andrea Fortune is a meditation coach, specialising in trauma-informed care.

Read more about Andrea

This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

Hello Beautiful People,

This month, I am speaking my peace on the importance of having a personal sanctuary, aka inner resource, as a resilience tool. I share how to create this space through your senses and memories. I have attached a new guided meditation for you to download, where you can begin to imagine an inner resource, a sanctuary of your own.

Then, I’ll tell you my story in a video adventure to the lake where we visit my “happy place” and see the inspiration I use to create my inner resource.

Since I rarely post on social media, I am including a brief life update in each publication. I will begin by saying, I am so happy to be back at camp for the summer! I have included some details and photos below.

Finally, this month’s coloring page is a graphic I created for a project I am working on. I will share more on this later, but here’s a sneak peek!

Wishing you Bright Summer Blessings,

~ Andrea

The Importance of an Inner Resource

What is an inner resource? 🤔

In the practice of iRest - Yoga Nidra, creator Richard Miller describes the inner resource as a feeling inspired by a place or an event. Just as negative aspects of a situation can trigger us, the same is true for positive events and places. Happy memories of times with a loved one, or moments of quiet solitude in places that soothe, can be that inspiration.

When I first began my journey in the practice of Integrated Restoration (iRest - Yoga Nidra), I didn't quite know what it was I was trying to find. I imagined being in places of fantasy, filled with all of my favorites. Favorite people, favorite sights and sounds, all existing in my favorite places. But it always felt very external. Sort of like painting a picture and looking at it, but not knowing how to get into the picture. Eventually, I began to question, How does this make me feel? I realized that I was being too objective, which can be a block to progress in finding our inner resource.

The purpose of this inner resource is very important to our physical well-being. And weather it is used with a yoga nidra practice or not, it is a valuable tool that we can use daily in any situation.

Basic Science

When the body experiences stress, even minor, as in day-to-day aggravations or any form of trauma, there is constriction. The muscles tighten, and the breath becomes shorter and quicker. Less oxygen is available to the body. As this process repeats, stress compounds. Compound stress begins to manifest in realities. Some examples of this can be physical illness, substance abuse, uncontrolled emotional issues, anxiety, and depression, to name a few.

Finding your inner resource, your happy place, can help reduce compound stress. The steps are simple and should be practiced regularly. It only takes a few moments, but you can always devote as much time as you wish. In doing so, we train our body to a calming reactive state that can help soothe the central nervous system rather than constricting the body.

The Basics

To begin, get comfortable in a reclined or otherwise supported position. Take a few moments to relax with some long, slow breaths. Begin to consider your senses. What sounds do you most enjoy? Imagine you can see your favorite colors. What flavors come to mind? Any aroma? What textures feel best to your touch? Begin to notice what is associated with these favorite sensations. The sounds may be those in nature, flavors may be from a memory, such as grandma’s cooking, and textures may be from stroking your pet.

As you begin to paint this picture, notice how each of these sensations makes you feel. Create a happy place in your mind, incorporating any or all of these favorites. Over time and with practice, you will develop this happy place. This retreat is a feeling, not a place. The feeling of...ahhh...everything is perfect in this moment, and there is not a thing I would change. Then, when moments of stress arise, you can conjure this inner resource as an immediate resilience tool. ~ 💚

Discover Your Happy Place - A Guided Meditation

Get comfortable, close your eyes, and listen.

Let’s dial back the clock to a warm spring day and go on an adventure!

There is a mindful meditation practice called yoga nidra. It’s a guided meditation that’s deeply relaxing. At the beginning of a session, you’re asked to imagine yourself in your happy place.

When I learned that there was a lake within a mile of the little red cottages, I was sold! This is my happy place…paddling on a peaceful lake on a beautiful day with my dogs! In this video, I take you along for a paddle as I discuss the importance of creating an inner sanctuary and show you the inspiration I use for mine. It’s also a beautiful memory I have with my beloved little dogs, Mala and Taco.

Life Update: Summer Camp

I returned to summer camp by mid-May, in time to greet the hummingbirds that had also made the long winter journey from the southwest. Everything is lush and green, a big change from the dusty, dry desert.

The first week back, I picked up a tick and have been treating for Lyme. I feel much better now, but it’s no fun being tick-sick!

Top of list was to retrieve my kayak and paddleboard from storage! I cannot express how happy I am to have my little boats right there outside my door, ready for a daily paddle!

Mala has been extremely patient with Josie…mostly. Josie is growing and learning. She is 5 months old already! Josie’s first paddle was full of fidget and nearly falling in as Mala sat calmly by. Eventually, Josie got the hang of it and settled in. Both dogs love to paddle daily!

The glamping tent is up, and I have already had company! When I don’t have guests, I use it as a (rain/bug-free) yoga & meditation space. My little garden box is full, camp views are amazing, as are my neighbors here in this community!

Several years ago, I created this sankulpa…

“I live, work, and play in harmony with my values. I am living my authentic life, true to myself and my beliefs.”

The past few years have been challenging, yet here I am, surrounded by so many blessings.

Life still comes with its challenges, but I am constantly amazed and grateful at how well I have manifested so much beauty into my world!

June Coloring Page and Affirmation

I am living my authentic life!

There’s a project in the works! I can’t tell you what it is yet ( hint: It might be a coloring book!) Okay, it is! But you must wait a bit longer to know what it’s about. Here is a preview! I am sharing one of the graphics I created for this project. Enjoy!

Butterfly Cp

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Did you know that ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter contains a FREE original coloring page to print, share, and use as a meditative tool.

Andrea Fortune is a meditation coach, specialising in trauma-informed care.

Bio

This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

Spring has sprung, and it is my very favorite color! I am so happy to be back in my area of the world, where every shade of green is on full display! The air is still a bit chilly and damp, but it’s a welcome relief from the desert, where it was extremely hot, dry, and windy this past winter. At times, it felt like being baked in an air fryer!

This month, I am focusing on sharing some creative, mindful ideas and activities.

• My Meditation Journal

• How I create Neurographic Art/doodling

• New coloring page design

• Friendship Doodle Book

Journaling is one of my favorite self-care tools. However, I don’t always journal traditionally, like writing streams of consciousness. My journal is a collection of thoughts and ideas, including recipes, project patterns, and doodles. I will show you what that looks like in the video below, where I take you with me on an adventure down to the creek to immerse ourselves in nature and the practice of neurographic drawing.

I first learned about this technique while recovering from surgery to alleviate nerve damage. It began as a form of occupational therapy to improve my fine motor skills. I love the practice so much that now I draw almost daily for relaxation.

I hope you will enjoy this month’s coloring pages as much as I enjoyed making them! I tried something new this time, and I would love your feedback!

Finally, I was recently asked to leave a doodle in a sketch book for a friend. This young woman uses it as an autograph book, like we did back in the day. I thought this was such a sweet idea. Sometimes, it’s easier to doodle than think of something clever to say. She also gifted me a new sketch book! SO…I am going to ask everyone at camp to doodle a doodle! It will be a treasured keepsake for the Summer of 2025!

Wishing you Peace and Bright Blessings!

~ Andrea

It is imperative to establish the vibration in which you desire to exist!

Did you know that ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter contains a FREE original coloring page to print, share, and use as a meditative tool. If you haven’t already, please…

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May 2025 Coloring Pages and Affirmations

This month, I have included two coloring pages for you!

The first is a traditional coloring page. I created it in my typical style using a graphic design app. As you color, consider the affirmation “I am aligned with the natural order of things!” What are the ways you accomplish this alignment, and how can you improve this? Enjoy!

I Am Aligned with the natural order of things!

8.48MB ∙ PDF file

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Free Coloring Page. Original graphic design by Andrea Fortune

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This next coloring page is taken straight from my sketch book! The original was a drawing for a friend. When she received it, she asked if she could color it. That’s when I began creating mindful coloring pages.

No matter the challenges you are up against or trauma you have endured, there are tools to help you cope and heal. Tools like

• Breathing exercises for anxiety,

• Meditation for mental clarity,

• Yoga Nidra for insomnia,

• and many more self-initiated practices. As you color this one, think of the ways you are resilient and the techniques you use to build resiliency.

I Am Resilient!

5.19MB ∙ PDF file

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Free coloring page. Original ink drawing by Andrea Fortune

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I would love your feedback on which design you like better for coloring. Let me know if you prefer the graphic app or the original ink! I’ll share the feedback in a later newsletter.

I tried neurographic art… and this happened!

I have always enjoyed doodling and patterns. After surgery, I started drawing and using art as a recovery tool. In particular, I needed to strengthen my fine motor skills. I began using drawing as occupational therapy, but quickly realized the meditative value of the exercise.

Come with me and my dogs for an adventure down into the creek to immerse ourselves in nature and art therapy!

In this video, I share part of my personal healing journey about how drawing became therapy for me. I hope it inspires you to engage in creative practices too!

These days, I no longer teach yoga. My physical practice is personal as I continue on my healing journey. But I invite you to subscribe to my newsletter linked below. In this bi-monthly publication, I share insights I have gained throughout my career on a broad spectrum of healing arts, AND each addition includes a coloring page, designed by me!

Subscribe now

This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

We’re on the move! These past few weeks, we have been slowly migrating back to the northeast after snowbirding in Southern California this past winter. I have my trusty companion, Mala, who is now 15 years old, and a new passenger, Josie, our puppy!

Josie is a shih tzu. She’s an “oops” puppy, who was 9 days old when I first held her. Now she’s 11 weeks already! I am happy to report that both dogs are very happy travelers!

I look forward to heading back to New England. Spring is my favorite color, and summer camp is my favorite place! It’s still a bit chilly there, but I have enjoyed a long streak of unseasonably warm weather as I drove up through Arizona to Nevada, then continued on through Utah and over the Rockies to Colorado. I spent several days in Denver being spoiled by my kids, then continued on through Nebraska. I found a sweet little campground to settle into for a few days to enjoy Easter and the warm weather. This stopover has given me a chance to get caught up on some projects and enjoy my pups! Mala is a senior dog and enjoys respites along the way, and Josie is a baby. She is just enjoying life wherever she is! I’ll be including updates as we go. There are still many miles ahead!

I’ve been practicing drawing bunnies! Below is a special coloring page I created for you to enjoy! I encourage you to contemplate all the things that you consider a blessing in your life as you color. I would love to see your completed designs, and your feedback is always welcome! Thank YOU for being a blessing in my world!

Bright Easter Blessings!

~ Andrea

Scenes From the Road

Color Me Blessed!

Please enjoy this coloring page I created for you! I am learning as I go. I love creating mandalas and have recently been practicing animal sketches. This was a perfect opportunity to include some bunnies!

As you color, I encourage you to contemplate how you have been blessed! Remember…

It is imperative to establish the vibration in which you desire to exist!

Click the link for the free download, print, and share as many as you want!

Easter

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This author creates all content in this publication and therefore owns the intellectual property, including all photos, audio, video recordings, and art. This content may only be used in ways expressed in this publication. The author’s written consent is required for any other use, including commercial, artificial harvesting, or otherwise. ~ Andrea Fortune 2025

I’m Speaking My Peace, and here is what I want to say…

No matter the challenges you are up against or trauma you have endured, there are tools to help you cope and heal. Tools like breathing exercises for anxiety, meditation for mental clarity, yoga nidra for insomnia, and many more self-initiated practices.

One of my favorites is Art! I have been a doodler for years. After my surgery’s I started drawing and using art as a recovery tool. In particular, I needed to strengthen my fine motor skills. I began using coloring as occupational therapy but quickly realized the meditative value of the exercise.

I began using Substack in January to share some of the practices and insights I have gained in my career as a meditation-coach and yoga instructor. In February, I included a coloring page as a meditative tool. To my (happy) surprise, I received many requests for more of the same! As fate would have it, I LOVE designing these coloring pages, and I am excited to create more for you, paired with thought-prompting self-inquiry questions and guided meditations.

These days, my physical yoga practice is personal as I continue on my healing journey. In this bi-monthly newsletter, I will share insights I have gained throughout my career and of course, create more free coloring pages for you to print and share! You can look forward to the second installment of the April Newsletter in two weeks!

Wishing You Many Happy Surprises!

~ Andrea

PS: In case you missed it, I have attached the previous month’s coloring pages below!

Today is Full of Happy Surprises!

As I was seeking inspiration for this month’s newsletter, this happened!

Early one morning in March, I heard what sounded like a blow torch just outside. I thought maybe the neighbor was trying to light his grill, but when I opened the door, there was a beautiful hot air balloon doing slash and go’s right there in the river in front of me! I love Happy Surprises!

That became the inspiration for this month’s coloring page!

I sketched my inspiration in black ink, then transformed it into digital art to share!

Did you know that ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter contains a FREE original coloring page to print, share, and use as a meditative tool.

Coloring is a great exercise in mindfulness. Use this time to engage your senses. Put on some relaxing music, light a scented candle, Do whatever you enjoy to enhance the experience. Then, you may choose to contemplate a specific thought, or engage in self-inquiry. Contemplation is a great way to prepare for deep meditation. Inspiration for contemplation can come from many sources such as poetry, sacred scriptures, and alike. You can read more about it in my February newsletter.

Self-Inquiry - Consider these questions and statements as you work on your coloring.

• When was the last time I experienced a happy surprise?

• How did that make me feel? Imagine yourself smiling spontaneously. (Image yourself)

• Can you notice where in your body that registers? See if you can focus on that feeling while affirming;

“Today is full of happy surprises!”

Hot Air Balloon Coloring Page

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Today is full of Happy Surprises!

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Repeat Coloring Pages

In case you missed it…

This is a new platform to me, and I am learning as I go. I have had to resend the coloring pages from previous newsletters, but I have figured it out! Here are the direct links to print, share, and enjoy! Remember to post, or send me a picture, of your works of art! I’d love to build an online quilt!

Heart Coloring Page

1.68MB ∙ PDF file

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I AM LOVABLE!

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Tree Coloring Page

2.76MB ∙ PDF file

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I AM BALANCED!

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Please enjoy these FREE #meditation #coloringpages for #selfinquiry #selfcare #resiliance building #yoganidra and #irest preparation.

Share Speaking My Peace

Andrea Fortune is a meditation coach, specialising in Trauma Informed Care.

See Bio Here

All content contained within this publication is created by this author and, therefore the intellectual property of this author including all recordings and art. This content may only be used in ways expressed in this publication. The authors written consent is required for any other use, including commercial, artificial harvesting or otherwise.

~ Andrea Fortune 2025

It’s Here! The vernal equinox, when day and night are in equal balance. Happy Spring!!! This is a perfect time to consider balance in our own life.

In this newsletter, I am offering you ways to explore balance, intended to help you gain and maintain equilibrium in your emotional, mental, and physical body.

• First, this guided body-sensing meditation is intended to help balance the emotional body by soothing the central nervous system with the aid of breath awareness.

• Next, I have included a free coloring page with some thought-prompting ideas to consider. This activity is intended to help you mentally sort out imbalances in your life.

• Finally, in a video from the Arizona desert, I share a simple standing balance-building practice for you to experience. It is meant to help improve your physical balance and posture.

I want to extend a special thank you to those who have chosen to support this publication. All of the content in the Speaking My Peace Newsletter is Free to anyone who subscribes. Paid subscribers are making it possible for me to keep it FREE for everyone! I am so very grateful to all who is supporting me as we grow together!

~ Andrea

Meditative Practice - Body Sensing Breath for Balance

This is a standing practice but it can be done sitting upright in a chair. What is important, is that the bottoms of your feet maintain contact with the ground. It is also important to work to keep your eyes closed throughout the meditation so as to direct your attention to the internal sensations in your body. If this is challenging, you may just lower your gaze and affix it to a specific point, while you gain confidence. You can listen to the entire practice once through if you need clarity. You may even choose to listen first as you color this month’s Tree coloring page below, combining these activities for deeper self-inquiry.

Body Sensing Standing Meditation for Balance

Meditative Art - Coloring Page

FREE PDF Download Coloring Page

FREE Coloring Page

This month's coloring page was inspired by all the beautiful trees that teach us how to be strong, how to be grounded, and how to be balanced! Click the link to a printable download. Make as many copies as you wish! Share them, or try different colors!

As you color, you may consider the following;

• In what ways do I feel balanced in my life? What are some of the ways I achieve balance? How does it make me feel when there is balance in my life?

• Where do I struggle with balance? Are there ways I can create better balance in this area? How does it make me feel when I am unbalanced?

You may choose to color while you listen to the body sensing for balance meditation attached above. It can also be helpful to journal your feelings on this subject.

Did you know that ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter includes a FREE original coloring page to print, share, and use as a meditative tool.

Standing Practice - Balance & Posture in the Desert

In this video, I share a simple practice to help with balance and posture. This is a great exercise for building the foundation in single leg standing poses such as tree, half moon, and warrior. Join me here and then make this practice your own. If you need assistance, feel free to use a chair or a wall for support.

(I apologize for the low sound quality, especially in the portion of this video when the dune buggy went by!)

Share Speaking My Peace

All the content contained within this publication is created by this author and therefore the intellectual property of this author including all recordings and art. This content may only be used in ways expressed in this publication. The authors written consent is required for any other use including commercial, artificial harvesting or otherwise.

~ Andrea Fortune

As promised, I have attached this month’s Yoga Nidra. Thank you for your patience as I had some tech issues last time around. I also received feedback that some of you were having issues with the link to the coloring page. I have fixed the link and you can find it below.

If you are new to the practice of Yoga Nidra, get comfortable! This is a deeply relaxing guided meditation. You will want to arrange yourself to be as supported as possible, using pillows and blankets as needed. Remember to silence your devices and remove yourself from any other distractions. You may fall asleep, but that’s okay! Enjoy this time for self-healing!

~ Andrea

Find the link to this FREE coloring page here:

Heart-Centered Coloring Page - Free Download

Did you know that ALL the content in my newsletters is 100% created by me? That includes the coloring pages. Each monthly newsletter includes a FREE original coloring page for you to print, share, and use as a meditative tool.

For more on how to use the coloring page as a form of meditation, see my last post:

Manifesting Your Heart’s Desire

All my content is accessible for FREE! Thank you to those who have subscribed as paid supporters of this publication! I am so grateful for your support!

Yoga Nidra - Unconditional Love - February 2025

written and recorded by Andrea Fortune

No part of this production may be used without the expressed written consent of the author.

About the Author

Hello Beautiful People!

I couldn’t let the day go by without sending you a little love! In the practice of Yoga Nidra, there is a moment when we set the seeds of manifestation. It is called the Sankulpa. This is at the heart of every Yoga Nidra practice. It is a wish, or a prayer from deep within your heart that can bring us peace when manifested properly.

It can take some time to craft the proper wording. So, attached below is my Valentine to you! Feel free to print this PDF coloring sheet. You can use it as a self-guided meditation. While enjoying the process of coloring, you may engage in self-inquiry, seeking a clear vision of what your heart desires. You may ask yourself… Where am I stuck?… or How do I want to grow? … and then…

Make your heart’s desire a statement of fact, as if it already is!

Even if this sounds radical to your thinking mind… I want becomes “I am…” or “I have…

For example; “I want to receive unconditional love.” becomes “I am unconditional love!”

It is imperative to establish the vibration in which you desire to exist!

I have also attached this short video. It was recorded live before a Yoga Nidra practice. In it, I talk in-depth about the importance of the Sankulpa and how to create one that works best for you.

In my next newsletter, I will be uploading a new, long version, of a Heart-Centered Yoga Nidra. With a little advanced preparation, you can fully relax into the practice with your Sankulpa in place!

Wishing you Peace, Love, and Good Health ~

Andrea

FREE PDF Coloring Page

Listen here as I discuss how to create your Sankulpa

All content in the Speaking My Peace Newsletter is AD-FREE. Join me on Substack for more quality content and less distraction. Let me know what you think. Leave a comment and let’s start a conversation!

January seems to have flown by and here we are… it’s February already! How’s your meditation journey going so far? In this post, I will share three techniques to help move you toward your goals.

Last month I posted the 61 Points of Light video and had lots of wonderful feedback. I’m glad it’s working for folks! Here’s a link in case you missed it!

Videos embedded in my newsletters are FREE from ads that disrupt the practices!

I am working on lots more guided meditations for you! Watch for a Heart-Centered Yoga Nidra coming later this month. Remember to subscribe and grow with me!

Wishing you Peace, Joy, & Good Health!

~ Andrea

Three Steps to Prep for a Better Meditation Experience

When building a meditation practice, it’s important to consider a few steps leading into it. Meditation alone can be frustrating without some preparation. The following three activities, yoga, listening, and contemplating before meditation can help you become more comfortable while achieving your meditation goals.

Yoga

The history of yoga teaches that the physical practice, asana or positions, grew as a way of preparing the body for meditation. In modern society, yoga has become a staple in fitness routines. Yoga is beneficial in many ways. For the purposes of meditation, there is a basic scientific concept. Deep yogic breathing increases the oxygen levels in our body. As we stretch, bend, and put pressure on different parts of the body, we are allowing that oxygen-rich blood to move into places and spaces that do not typically get as much circulation. Oxygen is a healer! This is why we feel better after even just a short yoga session. When our body is stiff, it can create uncomfortable sensations. By doing yoga and deep breathing before meditation, we reduce these physical discomforts and distractions, making the practice of meditation a little easier, enjoyable, and successful.

Listening

Listening can be observed in many forms. Hearing is a function of the ears, but, through our senses, we can listen with other parts of our body. Eating a special treat or meal can be a way of listening through taste. Aromatherapy is a way to listen through smell. Hearing a spiritual leader preach, or perhaps conversations we have with people in our lives, we might experience visceral feelings. Listening, for the purpose of meditation, can also happen through reading inspirational texts, or even body sensations such as in exercise or intimacy. Observing nature, as in bird watching or sunset/rise can be considered a form of listening with your eyes. Once we take in this information, we can move on to the next step.

Contemplating

Contemplation is a process of the thinking mind. It is defined in the dictionary as “to think deeply and carefully about (something).” This is often what we do when we think we have reached the stage of meditation. In reality, this step is just before actual meditation. It takes a lot of practice and patience to move beyond contemplation to actual meditation. In this stage, we examine what we have listened to. Whether it was a poem or parable, we might apply it to a current situation in life, or how it relates to a challenge we are working through. Contemplating helps to focus the mental state much like Yoga helps to settle the physical state.

Next time you meditate, try incorporating these three steps before your practice. Notice if adding these steps helps you go deeper into your meditation.

Beyond these steps, through meditation, we seek to let go or transcend the senses. With a little preparation, practice, and dedication, we can achieve this goal!

Thanks for listening! Remember to subscribe to Speaking My Peace, a monthly newsletter about meditation, resilience building, and actual practices you can participate in. Each post is narrated by me, the author, so you can listen as well as read! Until the next post, this is Andrea ~ Peace Out!

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Welcome to this beginning series on learning to meditate. Today I’m sharing a short beginner-friendly guided meditation. It’s a body scan using a technique called the rotation of consciousness. This 61 Points of Light practice is used in traditional Yoga Nidra. If you are a student or an instructor of Yoga Nidra, this is an integral part of the practice. I encourage you to learn to do this technique for yourself and share it with others. I have created this visual guide to help you. You may choose to watch the images to learn. But as a meditation practice, begin by closing your eyes and just listening.

This is a simple and effective way to help ease your way into a longer sitting meditation. The rotation follows a specific pathway miming the neuro-sensory track represented as the homunculus, mapping the cerebral cortex, a region in the brain that receives and processes sensations. This mapping results in a deeply relaxing and healing practice.

Start by removing yourself from the stimulation of your settings and settling into the comfort of your seat. You may choose to lay down fully on a supportive surface, such as a mat or even your bed. Or, you may choose to be reclined, or sit upright in a chair. Take care to keep your body as symmetrical as possible. Keep your head, neck, and spine aligned, and avoid crossing body parts.

This is a deeply relaxing practice. Set an intention to stay awake aware and present, even as your body relaxes.

There will be a period of silence after the body scan. Allow this silent space and time to relax your mind without concern, nothing to do and nowhere to go… just be! After several minutes, I will begin to speak and guide you back.

As this series progresses, we will be build on this practice with the intention of creating longer and stonger personal sitting meditations. I hope you enjoy this special time out, and thank you for loving yourself enough to engage in this practice.

Wishing You Bright Blessings!

~ Andrea

Find the Practice Here

61 Points of Light Guided Meditation

#yoganidra #guidedmeditation #meditation #bodyscan #bodymapping #irest #integratedrestoration #guidedrelaxation #pointoflight

It’s been 10 years since I sold the Orenda Yoga Studios in Upstate NY. During that time, I traveled to amazing places, had extraordinary adventures, and met incredible people. If you are one of them, thank you for being on my path!

The years have not been without challenges, and we all had our share! It’s easy to fall prey to victimhood or blaming, but really, how does that serve us? There are plenty of stories to go around. But, that is for a different platform!

I invite you to join me in 2025 on the path of well-being through meditation!

With over 25 years in the wellness space, I have studied, practiced, facilitated, and guided instructors in meditation. I have learned from experienced mentors and also experienced some uncomfortable sessions with those who provided little or no guidance.

I recently attended such a group while at a sitting meditation, and I took that as my motivational cue to get back to sharing what I know and love. My meditation practice has brought me immense peace, insight, and enlightenment. It is only surpassed when I can share this empowering practice with others.

Let’s get started!

Join me for Meditation Mondays ! a weekly sitting meditation Live on YouTube.

then, Subscribe to Speaking My Peace, a free monthly e-mail publication full of things to nourish the essence of your life. Articles and instructions on how to build a meditation practice, supportive information on why it is so important to maintain the practice, community discussion, and even some fun DIY activities you can do promoting mindfulness, resilience, and brain health.

I look forward to helping you create a meaningful and sustainable meditation practice.

Wishing you many Bright Blessings in the year ahead.

~ Andrea

Meditation Mondays

Beginning Monday, January 6th, 2025

Join me LIVE on YouTube @A.MsTree

Beginner Friendly ~ No Experience Needed

Monday, January 6th - 2025 7:00 PM EST - 4:00 PM PT

What is special about this practice?

This is a beginner-friendly way to build a personal meditation practice.

The session begins with instructions to help you get settled. This may include guidance on how to sit, breathwork, mantras, or other techniques to help you be successful.

This is a silent-sitting meditation practice, which can feel intimidating. I have shared this technique with students for years and many have found success by building from week to week. The session is divided into segments as follows:

• A bell will signal the beginning.

• We will sit in silence for 7 minutes.

• A bell will signal 2x at the end of the first 7 minutes

• The next 3 minutes can be used (silently) to adjust or stretch, or you may choose to continue your meditation.

• A bell will signal the end of the 3-minute interval.

• Resume meditation for 7 minutes, or through to the end.

• Repeat for 5 rounds

• 1 bell chime signals beginning, 2 bell chimes signals end

I have guided many people in this gentle manner of building a successful mediation practice. I hope you will find it helpful as well,

See you soon!

they can be opportunities for growth and enlightenment. 

This site is about Nourishing the Essence of Life through

true stories, good food, poems & prayers, and empowering practices 

Please subscribe and let’s explore these themes together!

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Wishing you peace, joy, & wellness on every level, 

~ Andrea