Mind and Spirit Blog

The Four Agreements

Posted by Katy Joy Freeman

“I am an old man and have known a great many troubles, but most of them never happened.’”

“I have been through some terrible things in my life, some which actually happened.”

~Mark Twain

Most of us waste endless amounts of time being upset by interactions we have with others that are often just misunderstandings.  Stressful thoughts create stress in the emotions and the body.  Feeling good is a lot easier when we have trained our minds to observe and respond versus react to things that are unpleasant for us.  Don Miguel Ruiz wrote a beautiful book called The Four Agreements which brings the readers awareness to common pitfalls we get fall into when communicating with others.  I have summarized the agreements below and added a mindful affirmation to help you ease up on yourself and increase your self-compassion.  Practice the agreements for just one day and notice how you feel!  They are wonderful guidelines for a happy life.

Agreement 1:  Be Impeccable with Your Word:  “Speak with integrity. Say only what you mean.  Avoid using the word to speak against yourself or to gossip about others.  Use the power of your word in the direction of truth and love.”

Mindful Affirmation:  “I love and value myself; I talk to myself and others with kindness and compassion”

Agreement 2:  Don’t Take Anything Personally:  “Nothing others do is because of you.  What others say and do is a projection of their own reality, their own dream.  When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.”

Mindful Affirmation:  “I let go of what other people think of me and focus on my uniqueness with love and respect”

Agreement 3:  Don’t Make Assumptions:  “Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstanding, sadness, and drama.  With just this one agreement, you can completely transform your life.”

Mindful Affirmation:  “I freely and easily express myself to others”

Agreement 4:  Always Do Your Best:  “Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick.  Under any circumstance, simply do your best and you will avoid self-judgment, self-abuse, and regret.”

Mindful Affirmation:  “My personal best is good enough”


20 Feb 2015

Activating the Relaxation Response with Slow Breathing

Posted by Katy Joy Freeman

Activating the Relaxation Response with Slow Breathing

“When in Doubt, Breathe it Out”

-Katy Freeman, Mindfulness Instructor

Please use this natural and fast tools to decrease stress and Alkalize your system!  I know you will feel so good using slow breathing throughout your day.  Take time to pause every couple of hours and slow your breathing down.  I practice slow breathing daily and have noticed a greater sense of peace and calm in my mind, body, and spirit.

→Parasympathetic Nervous System Function:  Resting mode

→Sympathetic Nervous System Function:  Flight, Flight, or Freeze Mode

The Problem:  Mental physical and emotional challenges and/or relationship and work stress can cause the Sympathetic Nervous system to become too stimulated and we are in hyper arousal mode.  In short, too much sympathetic nervous system activity.

The Solution:  Activate the relaxation response in the body (parasympathetic nervous system activity.)

The Tool:  Slow Breathing.  Simply pause and breathe slowly.  Extend the exhalation for an added benefit.  ☺

→ Allow the belly to expand out like a balloon with the inhale and fall back towards the spine on the exhale.  Place all of your attention on the breath.  Slow it down….allow your body to calm itself with slow deep breaths.

→Begin to extend the exhalation so you are breathing out twice as long as you are breathing in.  For example, breathe in for the count of 2 and then pause and then breathe out to the count of 4 and pause, and continue on...  Imagine yourself letting go off all that is not serving you in this moment.

My hope for you:

♥May you be at Peace

♥May you live with Ease

♥May you be Free from any mental, physical, or emotional suffering

♥May you feel Safe and Secure

♥May you be Happy and Free


06 Feb 2015

Alkaline Reset: Treating yourself to a Winter Cleanse to be your Best for 2015!

Posted by Katy Joy Freeman

Alkaline Reset:  Treating yourself to a Winter Cleanse to be your Best for 2015!

  • Still feeling sluggish, bloated, or weighed down by the Holiday Season?  

  • Do you want to stay healthy and strong during the cold and flu season?

  • Have you slacked off on drinking your daily dose of Ionized Alkaline Mineral Water?  

  • Are you looking for more mental clarity and inspiration in your life?

  • Interested in shedding off some poor food and drinking habits?

If you answered yes to any of the above you may want to consider treating yourself to a Winter Cleanse.  I just finished a 10-day cleanse and feel better than ever.  I have taken on the challenge of a 7-10 cleanse several times in the past to reset my system and increase my water intake.   They are not easy for me as I love feeling grounded with food.  I eat well, but I like to eat when it is convenient for me.  However, I know that there is great benefit in giving your digestive track a break and simplify your nutrient intake so the body can restore and heal.  Because I love myself and wanted to start off the year radiant and vibrant, I mustered up my self-control and will to go through the process once again.  I wanted some structure and a plan that was well thought out and that offered me support.  I also wanted a cleanse that included some food as I tend to do better when I can chew on something every now and again.  One of my Yoga instructors, Tony Frescura, guided me to just the cleanse I was looking for.  The products are organic and GMO-free, the company grows their own greens for the shakes, and they have a built-in structure to offer you guidance, support, and lots of encouragement along the way.  I resonate with their mission and philosophy which is geared to transform individuals emotionally, physically, and spiritually.  The 10 days on the program came and went before I knew it!  It was wonderful to keep things simple.  I have provided the information below on the cleanse I just finished as I have been through the process and trust the products.  They have a diabetic-friendly version of the products as well as a gluten-free option.  

Benefits of my 10 days on the PURIUM Celebrity 10-day transformation cleanse:

  1. Increased Ionized Alkaline Water Intake

  2. Increased consumption of greens

  3. Let go of some poor food habits that crept back in the last few months

  4. Confidence (exercising self-control is very empowering)

  5. Released a few inches around my waist

  6. Released a few pounds

  7. Spent more time contemplating my intentions for 2015

  8. Increased mental clarity

  9. Spent more time de cluttering my home

  10. Increased JOY

  11. Clearer skin

  12. Deeper connection to my spiritual path

  13. Inner peace

  14. Sense of feeling very Healthy

  15. Positive mental attitude

There are many reasons do participate in a cleanse.  Many want to release weight or get a health challenge healed.  Personally I do them for preventative health.  When you give your digestive track a break from digesting food the energy can then be devoted to restoring and healing every cell of your body much more efficiently.   If you decide to join in on the PURIUM cleanse program, please check out the information below to get you started.  It’s a lot easier to do with support!  It is easy to think of reasons why you can’t do this.  Believe me; I know how the mind likes to talk us out of anything that may be out of our comfort zone.   I also know that I can’t believe all of my thoughts as they are often distorted and responding to internal fears and insecurities.  

Here are a few things I did to help myself along the way:

  • Kept a journal for each day

  • Read the book:  The Gift of Your Compulsions by Mary O’Malley

  • Used a daily affirmation stating :  I can and will follow the cleanse program today

  • Took naps when I was able

  • Engaged in a lighter exercise routine

  • Used deep breathing to get through tougher moments

  • Engaged in lots of self-care (Yoga, sauna, baths, slowly enjoyed my favorite herbal tea)

  • Reached out for support daily

  • Had cozy nights at home and stayed away from situations that would not support the process

  • Kept things simple

  • Did not take on new projects

  • Limited my time preparing food (yes, I still was able to cook for my family)

  • Creatively prepared the “flex foods” offered on the program (apples, avocados, celery, zucchini, cucumbers, almond or coconut milk, coconut water, spinach, kale)

Information of the PURIUM cleanse programs:

My Yoga teacher kindly offered to be available to provide $50 gift cards to use towards the cleanse package.  You can also call him if you want help with getting started. He is an amazing soul and sincerely interested in seeing others be the very best and highly alkalized person they can be! 


Message from Tony to you all:

Here's a $50 gift card for you, all you pay is shipping!

Go to my website  www.mypurium.com/kundalinisatnam   Go to Redeem card and enter Kundalinisatnam 

Tony Frescura


Flex Food Recipes I enjoyed during the cleanse:

Sautéed Spinach


  • 1 tsp. organic coconut oil

  • 2 heaping handful of baby spinach

  • Himalayan salt to taste

Directions:  Heat coconut oil in stainless steel pan.  Add spinach and sauté for a few minutes.  Add salt.  Place on a pretty place and eat slowly.  So good!!!

Coconut Kale Chips:


  • 1 bunch of red kale

  • ¼ cup coconut oil, melted

  • A few dashes of Himalayan salt

Directions:  Wash and dry kale.  Cut each leaf in half.  Pour the coconut oil into a large bowl and add salt.  Stir then add the kale and mix with your hands so the leaves get well coated.  Place on dehydrator sheet and “bake” at 110 degrees for a few hours or until the desired crispiness.  

I sincerely hope you consider giving yourself an amazing Alkaline Reset experience.  

Wishing you all a healthy and happy 2015,

Katy Joy Freeman, Alkaline Lifestyle Coach, MFT, Certified Yoga Instructor

p.s. Don’t forget to continue reading the Mind/Spirit blog on our Alkaline Lifestyle site as I will be providing much support for you all there this year.


23 Jan 2015

Instant Stress Relief!

Posted by Katy Joy Freeman

 A very important part of the Alkaline Lifestyle is managing stress.  Lowering stress reduces the acidic environment in the body.  When you are happy, breathing deeply, and focusing on what you are grateful for, you are guaranteed to feel better.  What can get in the way of your happiness?  Procrastination!!! Read more...

17 Jan 2015

Four Phase Plan For Creating Change

Posted by Katy Joy Freeman

Let’s keep things plain and simple this week!  Below are 4 steps to mindfully adding in a new Alkaline Lifestyle habit into your life.  Maybe you want to take more walks or drink more Ionized Alkaline Mineral Water?  Or maybe you want to cut out the extra snack before bed?  You decide.  Just remember, slow change over time is what you will maintain.  Have fun! Read more...

11 Oct 2013

Clearing up Our Thoughts

Posted by Katy Joy Freeman

I really believe the statement “What We Think About, Comes About.”  I want to devote this week’s topic to working with our stubborn habits of the mind that have a tendency to rob us of our happiness.  My intention is to help you understand what goes on when you are not your chipper self and assist you into more productive thinking patterns.  When think clearly, we make clear decisions and our Alkaline Lifestyle is enhanced.

04 Oct 2013

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