JoyGasm is asking Conscious Leaders to share their practices of Self Love​ that help them stay strong, focused and powerful as they champion their mission to change the world.  

our Experts of The Week Answer:

If you only had 10 minutes a day for Self Care, what would you DO?

Tamara Ward Guide and Empowerment Coach

Ask yourself, what is the thing I love to do?

I've thought about your request to elaborate on what "meditation on divine connection & centeredness" means to me, and I can't describe to the masses the exact technique they should use to access that Divine Connection and centeredness. That IS the journey. How they get there is uniquely personal, and not as important as it is that they get there. Often times people already know what that thing is they do that gets them into a place where they're feeling so open and in flow with Divine energy. The feeling of centerdness is a wonderful byproduct of accessing that openness. I've tried to describe it in some of my classes, and truly, its a feeling.. but you'll know it when you get there.

Opening and connecting to divine energy flow can be inspired by connecting to music, being in harmony with your favorite song. (Live version of "Hotel California" always catapolts me into the stratosphere), breath & movement like a walk in the park, Qui Gong, or yoga is another effective way for many people to open to divine flow, and then of course, there's always invoking the Reiki symbols as another method. I also know people who access that energy through cooking, baking, and some who connect through orgasm! Ask yourself, what is the thing I love to do where my mind quiets, my heart opens and I feel at peace with everything... even just for a little while. Do that and maintain that feeling of openness the rest of the day. You'll thank me for it later. 😉

Supriya Jain

I had only 10 minutes, I'd breathe.

I think meditation is what I would focus on. Breathing helps. It's what keeps you going and I think we often forget to do it right. So yes, if I had only 10 minutes, I'd breathe.

I've been practicing yoga on and off for some years now. And more than the asanas the meditation has always helped me more. So when I am anxious or stressed or just want to relax I practice deep breathing and alternate nostril breathing. It has instant effect.

For deep breathing I take a long inhalation, hold my breath for a few seconds, then exhale longer than the inhalation. Even with the first set I can feel immediate calming down. I do 7 such sets.

For Alternate breathing I exhale from the left nostril and then take a deep inhalation from the left while keeping the right nostril closed. Then I close the left nostril, and give a deep exhalation from the right nostril. Then I repeat with exhalation and inhalation from the right and so complete one set. I do 7 such sets.

I prefer doing it in a quiet place, but anywhere is fine really. It gives a balance before meeting new people, making decisions etc.

Naomi Colb Chief Cheer Leader at Movers and Shakers Coaching

Self-massage, stretching and appreciating my body

1 minute of conscious yogic breathing counting 2 counts in and 6 out.

7 minutes hot shower with self-massage, stretching and appreciating my body and 5 senses, dry and apply organic coconut oil

2 minutes drinking my organic cinnamon sticks and sliced ginger root tea to down my 50 mg. DHEA, HGH, B Complex and eat my 1/2 cup of ground flax cereal for Omega', while listening to the daily lesson of "A Course in Miracles" online.

Suzie de Jonge

Something that makes me happy...

I make sure that I do something every day that is just for me, whether that be meditation when I wake up, spending cuddle time with my dogs, having a conversation with my daughter - just something that makes me happy.

Claire Ansteey Claire Anstey is the chat show host who had a tragedy 'wake her up'.

The best way to start or end your day

So everyone else is probably going to bang on about the importance of a morning routine and how we should do breathing, gratitude exercises, exercise and eat good food in our 10 minutes. I agree that these are all great but but if I really only had 10 minutes I feel that a meditative masturbation exercise is the best way to start or end your day.

Female masturbation is very important and has huge health benefits - as a woman we must learn to love our bodies and feel free in giving ourselves loving pleasure. A morning / evening masturbation meditation can also include deep breathing & visualisation. Who wouldn’t want to start there day feeling energized and excited.

Elena Harder JoyGasm Catalyst, and Visionary Lover

Laughing and eye gazing with myself

Laughing and eye gazing with myself (while brushing my teeth with organic happy toothpaste 2 minutes), a JoyGasm while visualizing my highest vision for the future (2 minutes), and writing the 5 best moments of the day right before bed (5 minutes)… and of course I love you's! (1 min)

Things that can't be missed, but take more time than 2 minutes.
Cuddle and snuggle my son before bed. JoyGasm and intimacy with my partner (which is so juicy, and 2 minutes is NOT enough time to really honour connection, which gets SO much deeper! And deeper and deeper!)

Natalia Levey Author of “Cravings Boss” Founder of Healthy Intent

Eliminate the junk, give your body what it needs.

I’d start with nourishing your body with the right food. Once you eliminate the junk, give your body the ability to do what it needs to do, and support it with healthy food choices, you’d be amazed at how much clearer you’ll think and more energy you’ll have. This is the most tangible change with the most powerful results.

Second, I’d work on reframing your mind with intentional positive shifts. Don’t get stuck in the loops of negativity. It’s and exercise that we all can do easily, and what I teach in one of my programs.

Here’s an example:
If I fit into that dress, I’ll be asked out on more dates
I get asked out on dates because of my fabulous personality

I can’t believe that ***person just cut me off!
I’m sending love to that person because they may be in an emergency situation

I’m just not lucky
I embrace the lessons and look for ways to improve

Summer Day Teacher and JoyGasm Facilitator

anything to raise my vibration

If I had 10 minutes a day I would meditate and or do anything to raise my vibration (walk in nature, hot tub, hammock, music, journal, bath) so that I would be in alignment with nothing but awesome!!!

Lyn Bishop Way-shower

Love Yourself Now - Wave Meditation

I do my first 10 minutes of my LYN Infinity Wave of Love Meditation.

Dawn DelVecchio Business mentor, Hypnotherapist, NLP Coach, Astrologer, Tarot pro & Best-Selling Author.

In right relation with my Soul

Heart Breathing, Bringing my heart and mind in right relation with my Soul, drink pure water, brush my teeth, moisturize my skin (I live in the desert) and stretch or do a few yoga asanas for my spine.

Nicole Hartley BradfordActive Creatress of Awakening House

I am working on invincibility.

I am working on invincibility. So I would use the ten minutes to feel into where I am believing I *need* self care...tap into those parts of my self, and let them know that, beyond any doubt, they have me, and I have them. As long as we are together, we are *there*. And let that sink in deeply.

Rhinda Piche

It's called the Breathe of Life for a reason!

If you have 10 minutes a day for self care ~ give yourself the gift of conscious, connected breathing. All my findings helped me decided to become a Breathwork Facilitator, because I see how we DO NOT breath, we are supposed to be taking advantage of this gift, using it to our fullest potential. The Breathe of Life is called the Breathe of Life for a reason.

Valerie Greene Relationship Coach

Feel the feelings that go along with that magical experience...

It's important that I move my body with some kind of yoga, pilates, or dance. Being in my head might get things done, but love is an emotional experience that can only be felt in my body, so if I'm not exercising, I don't feel any positive emotion as strongly as when I am.

After that, it's important that I do even one minute of visualization around who I really want to be. For example, I say "I am a clear channel for love, wisdom, and empowerment." [those are my top values] And I visualize how my day will go when I'm embodying those values. How will I hold myself? Who will I meet with and what will I say and do with them? How will that feel? What would be the best, most magical and inspiring thing that can happen today? And I really see the colors, hear the sounds, and feel the feelings that go along with that magical experience. That shifts my energy and gets me connected to feeling the excitement of love and possibility.

Also published on Medium.

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Elena Harder. Courage Catalyst, LifeStyle Artist and Joy Hacker. Elena created JoyGasm to heal her experience of postpartum depression, self sabotage, overworking, people pleasing, and an abusive alcoholic relationship. Since then she’s helped hundreds of others meet their JoyGasmic Self to heal broken hearts, remove negative self talk, eliminate stress, fear and depression, and bring immense joy into daily life. Her current personal records for longest standing greeting hug is 22 minutes, longest continuous solo laugh 26 minutes, and longest collaborative laugh at 1 hour 45 minutes!