From the Channel: 5 Reasons Why Expansion is Necessary For Manifestation


Perspective is everything, and sometimes all it takes to create a new habit is the simple awareness of the old one. Once we ‘see’ a pattern playing out in our life, it’s impossible to un-see it. Awareness of our self is the first step, to getting out of our own way. Self awareness is a tool to help unblock anything stopping us from where we want to go. Once we can see our own patterns, conditionings and neural loops playing out, we can take action to stop them. This process of clearing the neural loops allows space for new ones. This space is where we have the opportunity to expand what we know to be true for us.

Expansion is necessary for showing our subconscious mind to find new patterns that are possible. From our limited perspective, often what we know to be true is only limited by what we have seen displayed to us. Have you heard the term ‘you are the combination of the top 5 people you surround yourself with’? This is because our own growth and expansion is subconsciously matched to the way these people behave. We subconsciously mimic behaviours of those we are surrounded with. Our tribe reflect back and mirror own beliefs and behaviours, which continue to reinforce our own ways of being.

Until we are exposed to another way of behaving, either through stimulus or mental projections, we allow our subconscious patterns to play out by default. It is often not until our patterns are challenged that we are expanded into a new way of believing or behaving. Expanders can come in two forms; limiting (reducing self worth) or expanding (enhancing self worth). We have all experienced both. Limiting (reducers) are influences that show us a smaller way of showing up, that generally have a negative effect on our self worth, i.e. create dependency, lack, fear or judgement. They can be influences that we are exposed to through people, social media, TV, or lack of self worth that we match our own worth with.

Whereas expansive influences are positive influences that can be inspirational, aspirational, role models, vision holders, or expand us into a new paradigm of believing . Expanders act as a subconscious mirror of what we also have the opportunity to create, if we believe we are worthy of this reality too. Expanders don’t need to be big celebrities or well known figures, they are anybody that expands you beyond current beliefs. They can simply be a co-worker that shows you it is possible to lose 10kg in 6 weeks, or shows you it is possible to save for a deposit on a house on the same income as you. Or it could be an old school mate you bump into, who tells you they have started their own business on $500 savings. Anyone who expands your reality into a new way of believing.

Here are a few of my expanders recently:

  • A friend recently told me her story about how she met her soul mate on a dating app, after declaring to the universe that she was ready to meet ‘the one’. She knew when she saw his picture that he was going to be the one. She is now engaged to him. This expanded me in to believing that you can meet ‘the one’ online.

  • I recently visited a friend in his glamorous new apartment on the waterfront. He told me the story of how it wasn’t even available to rent, but he bumped into the landlord whilst on a walk around the harbour and they got talking - he now rents it to him $500/month under market value. He expanded me into believing you can have a beautiful apartment without the huge pricetag. He also expanded me into seeing that he felt worthy of living in luxury, so that is what he attracted, at a price he could afford.

  • A friend restructured her business, she initially took a huge pay cut, and a leap of faith, and a year later she is now earning 3 times the amount that she was previously. She trusted her gut and with patience and determination, it has now worked in her favour. This expanded me in to seeing that it is possible to go backwards in order to move forwards again, when you commit to the right path. She also expanded my belief in faith and trust.

Expanders not only allow us to see a new way of believing, it also shows our subconscious that there’s a better option. If you believe it to be true, and you are worthy of also calling in that dream, then things will align for you. When your energy is aligned with your manifestation then the universe will find a way to create that opportunity for you.

Self worth + belief + expansion is the equation for allowing manifestations to naturally come through. Expanders can come through magazines, travel, people watching, pinterest, speaking and introducing yourself to new people, networking events, concerts and so much more. Anything that allows your energy to align with the energy of your manifestation. We have to see it and feel it to believe it.

Love, Olivia

Recipe: Tropical Chia Pudding

Slice of summer to your tastebuds

Slice of summer to your tastebuds

Tropical Chia Pudding


1 cup (250ml) coconut milk
1 cup (160g/5.6oz) chopped pineapple, plus extra to garnish flesh of 1 mango, plus extra to garnish
1⁄2 cup (125ml) filtered water
1⁄3 cup (100g/3.5oz) rice malt syrup
pinch of vanilla bean powder
1⁄3 cup (55g/1.9oz) chia seeds


Place coconut milk, pineapple, mango, filtered water, rice malt syrup and vanilla bean powder in a high-speed blender, and blend on high until smooth.

Place chia seeds in a jar. Pour the blended liquid into the jar over the chia seeds and stir. Make sure there are no lumps of chia seeds at the bottom.

Refrigerate for at least 2 hours to set.

To serve, garnish with extra pineapple or mango.

Serves 2

Let's be real. 3 reasons why 'Self Help' can be a trap


I have spent a lot of my life as a confessed self help addict.

Since I was 17 and picked up my first self help book - Louise Hay’s; ‘Heal Your Life’ - I have had an affinity with learning about the self, the universe, and really getting deep on how to create my dream life.

Growing up I never had access to this sort of empowerment, and across my late teens and early twenties, I got a real kick off getting more connected, seeing my manifestations appear quicker than ever, experiencing greater health, better relationships, and a passion for life I didn’t know existed.

This self empowerment journey was (and still is) incredibly helpful for my evolution, however I have observed a flaw in this self empowerment obsessed industry (and that I have been guilty of too).

Firstly, there is no one size fits all.

I see this with my clients also. Each person has a unique upbringing, has a different reason to be here, a unique purpose and our own journey to experience. We come to earth with our lessons and karma to move through.

There is never going to be one magic guru that fixes us, but why would we want to give our power away to one person anyway? Without sounding cheesy, we really are our own guru. This is one of the most important truths. We should never hand our power away to anyone. Without a doubt, there will be guides who lead, inspire and expand us. I wholeheartedly believe in coaches, experts, authors and healers, who provide a framework and toolbox that allows us to remember who we are at the core. I don’t believe that there is ever any ‘quick fix’ or ‘one size fits all’ approach to creating our own version of success.

I believe that we must honour what we have learned so far on our path, observe what has worked for us, and continue to accumulate tools that inspire and motivate us. We will get to a point where we outgrow the tools that worked before, and need new ways to move forward and stay inspired. When this happens, let the tools go and lean into the discomfort of ‘not knowing’ what we need next. We are going to need different tools to expand to a new place than before, it’s important to honour this process. I have observed frustration when the tools that got us to great places before,, are not working anymore. Would you expect a 5 year old to play with the same toys that they loved when they were 3? We outgrow tools and need new challenges.

Secondly, you are never broken.

Naturally, we move towards expansion. Naturally, we crave growth. We are born to create, to ask questions, to gain clarity, to move forward. The work is never ending, we came here to evolve. The things that we ask for, will always be changing and growing as we expand beyond shadows.

The self-help industry can empower us, but should never make us feel like we need to do something in order to be fulfilled. We should never feel like without taking this ‘course;’ or thinking a certain way in order to achieve fulfilment, success, abundance, means we are not going to make it in life.

You do not have to manifest like Tony Robins. You are not a failure if you don’t live in a luxury mansion with a Maserati. You do not have to quit your corporate job in order to travel the world as an influencer, amazon reseller, or remote consultant.

Of course, if that is what lights you up - then go for it. But you are not immediately a failure for not wanting it. You can create your own version of success doing anything - do not let others define what success means for you.

Thirdly, let yourself feel.

Scream and shout if you want to. Be angry, say what you really think, and let that shit go.

Anything that makes us feel like we can’t be sad, or we have to hide the ‘negative’ emotions is not creating self expression, it is asking us to hide parts of ourself. It is asking us to pretend we are okay. Which is only creating further shadow. Labelling emotions as ‘bad’ only creates separation from our true self.

We all have shadows, we have parts of ourselves we don’t we don’t want to look at. The highs, the lows, the ugly parts are all part of our human existence. Ignoring the ‘bad’ parts doesn’t mean they don’t exist anymore, we need to embrace and love our whole selves - not part of it. When we love only part of ourselves, we can only show up as a fragment of our entire self. When we embrace our flaws and our beauty as a whole - we experience life fully.

Seeking ‘personal growth’ can become a trap to looking externally for safety, validation or happiness. Part of the process is finding love for where we are now, love for where we have been, where we are going, and everything in this moment.

We really do have everything within. We hold the answers when we let ourself listen.

Self empowerment resources are incredible, and I am a huge advocate for taking power over your own life. But don’t let self empowerment become a reason not to experience life’s quirks. We are not here to avoid pain, we must let ourself process and expand. Our imperfections make us beautiful.

Let's take our power back

Love, Olivia

5 ways to Build Self-Awareness

How do you see your world?

How do you see your world?

The term ‘self awareness’ has really been on my mind lately. It is something that I have wanted to understand on a deeper level, because I believe authenticity is becoming increasingly important in a world where we have the ability to ‘portray’ an idealistic or curated life very easily. It makes me wonder about what is going to be important in the future. ‘Pretty images’ are becoming boring, and ‘real, honest, truthful content’ is becoming what everyone is seeking to relate and connect. The beauty of this, is that we are being challenged to actually be vulnerable, let walls down, and face our own shadows.

Where this leads me to is self awareness, and how we can deeper cultivate our own sense of character, emotion and identity, in a world that is hyper ‘image’ focused, and hasn’t allowed us to feel safe in these ‘real and honest’ places before. For our own emotional health, we need to be able to really understand ourselves on this level, so we have the resilience to deal with challenging situations. If we aren’t taught how to feel strong and safe within ourselves, over time we let challenges define who we are, rather than having the capacity to deal with challenges from a place of understanding and resilience.  Self awareness is important as it expands our capacity to deal with situations, without being a victim of circumstance. We are able to take a step back from situation and see it for what it is, take the lessons and leave the rest, without the overwhelm or discomfort controlling us.

Stay with me here. ‘Self awareness is the capacity for introspection and the ability to recognise oneself as an individual separate from the environment, situation and from other individuals.’ - Merriam Webster. It is the space between the situation we see in front of us ‘stimulus’ and our response (fear or love based reaction). The space between these two places, is the observer, where we dwell in a space of choice and perspective. In this in-between space, our subconscious mind wants to automatically respond from similar past events, in order to keep us feeling safe or protected. For example, if we are at a work meeting and our presentation doesn’t get the positive feedback we were hoping for, the subconscious immediately offers a fear-based reaction, we experience this situation as ‘rejection’ and the correlating emotions are released; pain, sadness, fight or flight response. The subconscious mind related this experience to the ‘rejection’ when your Father didn’t congratulate your prize in primary school, and the same emotions were released in order to keep you small and safe – a survival mechanism that we have hardwired into us.

Learning how to cultivate and expand self awareness, gives the power back to the observer, where we can choose our reaction from a place of confidence, truth and identity rather than past subconscious conditionings.  

1.    Breathwork (Pranayama), Wim Hof or Conscious Breathing

Breath as a tool is by far the most powerful way to bring self awareness and space to the conscious mind. It is also the fastest way to gain control over the ‘monkey chatter’ and gives the power back to the observer. From creating this space we can it, notice, and over time subtleties become more prominent. Subtleties in our emotional mind and our physical, external environment. Our minds can be our best friend, and also our worst enemy. From my experience, building a connection with our mind through breath can be life changing, especially with a long term commitment. Committing to a small, regular practice is key.

Check out this 5 minute Nadi Shodana practice to balance left and right hemispheres of the brain.

2.    Meditation (Silent retreat, Guided Practice, Yoga Nidra practice)

Choose the meditation that you are most drawn to. My favourite way to connect back in after a busy day is the following; Sit in a quiet space, set timer for 10 minutes, and just notice what comes up. Don’t force thoughts out or in, just observe and let go. When you simply notice what clutter wants to be released, it lets us know what is sitting under the surface of the mind. Let the mind rinse out pressing matters, and sit and indulge with the silence when it comes. The more silence there is, the most space you are creating for self awareness.

3.    Observation, notice yourself, catch yourself before responding and notice where your mind goes

In situations that you know are challenging, for example; Family dinner with in-laws, a challenging work dynamic or a tricky friend situation. Go into it with an open mind of challenging what your subconscious reactions are. Notice if your response is from love or fear, and notice if you are choosing your reaction. Are you letting past pains direct your current engagements? Are you letting your subconscious rule your mind? Just observe, and ask what your confident, safe and happy self would respond with.

4.    Switch off, have space

Turn off everything. TV, phone, music, activities. Stop doing and talking. If possible, have complete silence from people and stimulus. Just sit in the space, be with yourself, and honour that this time is sacred. It is a form of meditation, don’t let yourself overthink or ruminate, just observe what comes up. Journal, lie in the sun, watch the rain, connect with nature. This time is a beautiful way to connect with yourself, to build self-awareness.

5.    Self worth: Notice where do you self sabotage, and where does your confidence lie? Is your subconscious mind tricking you into thinking you need to play it small?

 Often we are confident in some areas, and over compensate in areas that we feel are lacking. We don’t like people seeing our weak spots, so we build facades around that parts that are vulnerable, and pretend things are great, but it only takes a little poke to that sore spot to trigger a fear based reaction. Take time to notice where you are vulnerable. What parts of yourself are tender or lacking in love? Where do you avoid confrontation, where do you pretend things are okay? And what childhood situations are triggered? On the flipside, where are you confident? Notice how you show up in these areas too.

This leads to the next questions; ‘Ok, so if I start becoming the observer, build self awareness, and create space between the stimulus and my reaction, how do I raise my confidence? How does this lead to a greater sense of self and empowerment?

Where we dwell in consciousness, is where truly dwell. When we create mental capacity, we give ourself (the creator) the power to choose from a place of authenticity and self-worth. It allows our truth and identity to be in control, rather than our subconscious. When we combine this practice of self awareness and space, with boundaries, self care and leaning into what makes us happy, we create new neural patterns of natural confidence and expand what we are worthy of. We attract experiences from where feel truly worthy, and raise our vibration.

Would love to hear how you experience self awareness and what works for you, comment below.

Love, Olivia

Stay tuned for my next blog post: 5 Ways to Raise Self Worth.


Hormonal Acne, what actually works?

Since I was 18, I have come and gone from having monthly bouts of ‘unwanted visitors’. Over the past 9 years I have been on a journey of having a few months of clear skin, followed by a big breakout or a ‘bad patch’ of spots for weeks on end.

It started to progress when when I was 20 in University. I became used to spots appearing on my chin a week out from my period, like clockwork. Among my early twenties it seemed to be a common thread of conversation amongst the ‘sisterhood’, that the period must soon be approaching when that first chin spot of the month appeared. It almost felt like a right of passage, and the stress of the spots were relieved by the fact that everyone seemed to be facing a similar issue. With concealer in one hand and a bottle of St Ives Exfoliator in the other, we were tackling the monthly spots together. It never crossed my mind at this point that hormone imbalances existed, or that these monthly spots could be an indicator of something deeper going on.

Fast forward to my mid twenties, my monthly spots were still hitting like clockwork. Although it seemed at this stage that most of my pals had outgrown their skin issues, and it began to hit home that perhaps I was doing something wrong? I was stumped, as by this point I had spent my my career dedicated to the health and wellness industry. I was the ‘healthiest’ I had ever been, I practised mindfulness, had a balanced wholefoods diet, and even had began making my own skin creams and tonics. I had switched my makeup to entirely organic, was on an extensive list of supplements, and was naturally managing my cycles without contraceptives. This was when I started to seek out a hormone specialist. I firstly went to visit a well known alternative Doctor who specialised in Women’s hormone health. I went onto a course of progesterone creams and adrenal support. 6 months later, nothing had worked.

A year later I sought out a Naturopath, who specialised in Cancer patients and hormonal imbalances resulting from Adrenal Fatigue. I did a hormone test. She put me onto a keto diet, adrenal support, liver support and slow juicing. 6 months later, nothing worked again.

Don’t get me wrong, these practitioners were wonderful and perhaps worked for many others. But nothing was stopping these pimples. And the pimples were getting worse. All I knew that they were related to my sex hormones, and that perhaps stress was a factor. At this point, I had been running my business for 4.5 years, and there was no doubt that I was under immense responsibility. However I didn’t ‘feel’ stressed or anxious – it was more an underlying feeling of constantly having a workload that I couldn’t leave at the front door in the evening. This feeling was all I had ever known.

Fast forward a year, and my skin issues were at an all time high. I no longer had hormonal acne at ‘that time of the month’ - it was now a permanent, unwanted friend that had turned up and wasn’t going anywhere. It was really hard, on my self esteem and mental health. I started to feel like an imposter. How could I be an authority in the wellness industry and represent a healthy lifestyle, when it looked like I personally had a very imbalanced internal body? 

Despite my love for natural and organic, I started to look for options that would cover up the state of my skin. I got desperate, and started looking for products that would at least give me some quick relief. It seemed to me at this point, it didn’t matter what I ate, or put on my skin – as nothing made a difference.

At this point of my life, I had never been under as much personal, financial and business pressure. I was in the process of selling my business of 6 years, (a process which is highly stressful). The pimples had spread from my chin, up my cheeks and down my neck.

It was at this point that I started to consider, a hormonal pill to regulate my hormones again. Going down this track is an option that I had tried to avoid my whole life, however I was really at my wits end. 

A few months passed and finally my business had sold, I had slowly started to unwind the pressures and responsibilities I had previously, and finally I had time to really address the issue.

I was at a yoga class one day, when a friend (also a Naturopath) saw my skin, and said she could help me. I initially felt really uncomfortable that she had so clearly seen that I was struggling with it. But I went ahead and took a session with her.

She said it would take three months at least to heal the skin and the scarring would take the longest to heal – but that she could definitely help me. I was a little sceptical, as I had heard this before, however I took her advice and immediately started the therapeutic herbal tinctures she blended me. I also took a practitioner grade Vitamin E, Zinc and Iron. She said it didn’t matter what I used externally (creams, make up) – it was an internal issue that needed to be fixed. 

No word of a lie, within 2 weeks my skin had started to change. The new pimples had stopped cropping up. I thought it was too good to be true, that it was a fluke, so I waited longer. A month later, still no new pimples, and scarring had started to reduce too.

Post Hormonal Acne

Post Hormonal Acne

It is now about 2 and a half months in. I am on my third bottle of herbs, and I will keep going. My skin has improved dramatically. Every morning I wake up and touch my skin to make sure no new friends have arrived, and so far – so good! My periods have also changed – they are longer, more regular (I have always had very light, short periods with 7-8 week cycles). I do get an odd spot occasionally, but I am absolutely okay with this. I have made friends with my body and respect that it’s learning how to come back to homeostasis.

Energetically, it feels like my body is slowly restoring itself. I think long term stress has played a really big factor in my hormone imbalance. I am trying to really let myself slow down and not put pressure on myself to push forward - patience is something I have always struggled with. I am prioritising my mental health, balance between home and work life, and staying kind, gentle with my body.

My experience with hormone healing is clearly unique to my own body, however I do believe finding the right Naturopath is key, and therapeutic herbs have been more powerful than I have ever experienced. Natural body products are clearly important, but what I have learned is that they won’t change the state of the skin from a deep level.  

If you’d like the details of my Naturopath, get in touch. Would love to hear if you have had a similar story – or any techniques that have worked for you.

Love, Olivia


Ginger & Rose Kombucha

Ginger and Rose Kombucha

Ginger and Rose Kombucha


4 cups (1L) filtered water
1⁄2 cup (115g/4oz) organic cane sugar
3 tsp rose water
4 black tea bags
2 Tbsp finely chopped ginger 1 kombucha SCOBY
(see page 14)
2 Tbsp organic dried roses,
to serve


Place the filtered water, sugar and rose water in a saucepan and bring to boil. Remove from the heat and add tea bags. Leave to cool down to room temperature, stir well, remove tea bags, and pour liquid into a sterilised glass jar and add ginger. Place the SCOBY in the jar and stir lightly. Place a clean cheese cloth or tea towel over the top of the jar, using a rubber band or string to secure it around the top. Place out of direct sunlight and leave for 3–5 days.

Remove the SCOBY from the kombucha. (You may restart the process or store the SCOBY in the fridge in a small jar with a small amount of kombucha.) Store the kombucha in the fridge in an airtight jar. The longer you leave it, the more it will ferment and the fizzier it will become. Serve the kombucha with dried roses.

Makes 1L

Recipe from my cookbook, The Raw Kitchen

6 ways to Access your Higher Self


I wanted to write this article, just as much for myself as for you. It started as a list in my journal a few months ago as a way to remind myself how to tap back in when I feel disconnected.

Essentially your higher self is the ‘intuitive self’ that always wants the best for you in every situation. It’s like the supportive, unconditionally loving mum on the sidelines of the football match, shaking pom poms and believing in you, even when you score a goal for the wrong team - she is still cheering. Your highest self has been with you since birth, knows where you are going, where you have been, and will give you little nudges (pings, intuition, gut feelings) along the way. Your highest self offers guidance along the way, but will never explicitly tell you what to do, simply suggest. She will also still be there when you resist gut feelings or choose a path that is unaligned with your highest self. The more in tune you are with your higher self, the stronger your trust in her and the messages become. When you are ‘in tune’, you are in effortless synchronicity with her, and things flow.

We are all co-creating with the universal energies and we all can manifest whatever we want. We have the power to choose our destiny, regardless of whether or not we listen to our highest self. We can choose to manifest from a place of misalignment i.e. greed, pain or fear. If we consistently make decisions based on fear, we begin to feel an inner feeling of discomfort, like something is not sitting right. Sometimes it is hard to put our finger on what it is exactly that is causing this unsettling feeling, and it often becomes buried amongst other daily stressors. Over time those feelings begin to accumulate, and it becomes easier to numb or escape with quick fixes i.e. food, drugs, alcohol, sex, social media etc.

It sometimes takes reaching ‘rockbottom’ to step back and take a real look at what it causing these feelings of frustration, anxiety or disconnectedness. It often can be traced back to making decisions in our life that were built on lack, fear or insecurity. The good news is, these experiences bring massive learnings - and I believe we sometimes have to hit ‘rockbottom’ in order to step back and create the fulfilling life we really want and deserve.

Here are 5 ways to tap into and build a deeper connection with your higher self:

  1. Sit in silence, and notice what comes up
    Instead of reaching for your phone, heading for the fridge, or turning on TV, ask yourself: what could I be doing instead that would benefit my highest self? Maybe its something creative, a beach walk, a present conversation with a loved one.

  2. Ask yourself, what would my highest self do in this moment?
    If you weren’t afraid, if you trusted yourself and that everything will work out, what would you do?

  3. Follow the nudges, ‘pings’, gut feelings
    The more you build a connection with your higher self, the more you notice the subtleties and messages that are constantly being provided.

  4. Reflect on times where there were clear signs you were heading in the wrong direction but you chose to ignore it
    Build your trust muscle by seeing in hindsight, how you have always been receiving guidance. What did it look like for you? How did you recieve that intuition?

  5. Yin or Restorative Yoga, Yoga Nidra or Meditation
    Forming a relationship with your highest self is a form of self care. It is a life long commitment and is a daily practice. Yoga and mediation are both ways of strengthening this relationship on a daily basis and is a form of accountability to stay connected to your truth.

  6. Have a date with your highest self
    What would your best self say, do, wear, where would he/she go? Spend some time planning a date with your highest self and notice if it is different to the way you are currently operate.

I believe we have to ‘stray’ from alignment to remember the importance of staying true to our selves. Sometimes it is harder than others, so these tools are for helping us return home when we become lost.

Love, Olivia

5 ways to Reprogram Subconscious Beliefs


Our external experiences are a direct reflection of our internal (subconscious and conscious) beliefs. These beliefs shape our perceptions, decisions and actions - and essentially, form our reality. Notice the relationships, situations and experiences you are attracting. What do they reveal about your inner world?

We have control over our conscious decisions i.e. actions and reactions - but this can only take us so far. For example, if we are unhappy in our job, we can look for a new job, resign from existing job, with the outcome being a new, fresh start with a new opportunity. However, if you have an underlying subconscious belief that ‘I will never be taken seriously by my boss,’ or ‘I am never paid enough to cover all of my expenses,’ then this pattern will continue to show up in each job you enter into, regardless of what job it is. The only way to change these continual patterns, is by reprogramming your subconscious belief system.

Our subconscious beliefs are often picked up during childhood or inherited from our parents. It is easy to inherit our parent’s beliefs around money, family and worth in relationships, however it can be much more than this. Subconscious limiting beliefs often show up when you feel resistance, self sabotage, or doubt your potential to achieve success.

Reprogramming our subconscious mind is a powerful way to change the unwanted patterns showing up in your life. With repetition, commitment and positive reinforcement, you really can change your life. Anything is possible.

  1. Journalling prompts Be really honest with yourself. Ask yourself:
    ‘Where am I experiencing limitations in my life currently?’
    ’Where else has this shown up in my life, and when did it start?’
    ’What are the beliefs I have learned/inherited that are not serving me?’
    ’What do I need to do to change these limiting beliefs?’
    ’What are new beliefs I can create now to overcome these blocks’
    ’How will I ensure commitment to using these in my life moving forward’
    Repeat your new commitments daily, visualise and use meditation, yoga nidra, and binaural sounds to reinforce.

  2. Environment
    Surround yourself with people who align with your highest self. When you do this work, the people around you will change as your energy does. When you surround yourself with people or situations that match your unwanted subconscious beliefs, you are reinforcing this as your reality. Make sure that when you commit to changing your programming, you take steps to align your internal environment with a nourishing and supportive external environment.

  3. Yoga Nidra
    Yoga Nidra is one of my most favourite ways of reprogramming, manifesting, and removing blocks. It is a form of guided meditation and can last between 20-60 minutes. You choose a ‘Sankalpa’ which can be an intention or affirmation. For example you could have a specific goal in mind, ‘I can run 20 kilometres in 1 hour,’ or something more general, ‘I am a successful entrepreneur.’ You repeat this Sankalpa at the beginning, and then at the end where your subconscious mind is open and receptive to new neural pathways.
    I recommend downloading the app Insight Timer for hundreds of Yoga Nidra recordings.

  4. NLP
    Neuro-Linguistic Programming is a form of reprogramming neural pathways in order to change behaviour, or help to reframe past trauma that is affecting one from moving forward. NLP uses a variety of specific techniques and there are many NLP practitioners all over the world. I would highly recommend this for anyone needing extra assistance in reprogramming past events or moving forward.

  5. Binaural Beats
    Sound is a powerful way to help take your mind to a space of creativity and stop repetitive neural loops. Binaural beats are specific sound waves that can entrain the brain to different states. The Delta and Theta frequencies are powerful when you listen to them during meditation, affirmations or visualisations them in to embed into the subconscious mind.
    The sound frequencies are;
    Delta: Deep sleep, pain relief, anti-aging, cortisol reduction, access to unconscious mind
    Theta: REM sleep, deep relaxation, inner peace, meditation, creativity
    Alpha: Relaxed focus, stress reduction, positive thinking, accelerated learning, flow state
    Beta: Focussed attention, high level cognition, analytical thinking and problems solving, stimulates energy and action
    Gama: High level information processing, cognitive enhancement, memory recall, peak awareness, transcedental states

Further ways to support, nourish and commit to your new subconscious beliefs;

  1. Yoga

  2. Meditation

  3. Visualisaton

  4. Affirmations

The trick to rewiring your subconscious beliefs is actually really believing in your gut that your new reprogrammed states are true i.e. ‘I really do deserve to be paid X amount for the work I do’ and let your coinciding actions reflect that. Trust in the process, it isn’t easy to start with but it does work.

Quick note: The most important thing to remember is that you don’t need to do this work to fix yourself, as you are not broken. You are perfect exactly in this moment and are loved for who you are. This work is done to only enhance, grow and challenge ourselves to become a better version of ourselves. I have found this work highly rewarding in growing a deeper relationship to myself and creating space to move past thought patterns holding me back.

Would love to hear any feedback from your experiences with the above.

Love, Olivia

Mayan Hot Cacao (new & improved recipe)

Image by Sally Greer

This recipe is originally from my cookbook, The Raw Kitchen, published back in April 2016. This recipe is such a hit for any crowd. Its a delicious, lush, indulgent hot chocolate - you would never know it as the healthy edition. Over the years I have edited and amended the recipe and updated it for you here. It is the perfect balance of spicy, warming, chocolatey, but not too sweet.


1⁄3 cup (55g/2oz) raw cacao powder (or cocoa powder)
3 cups (750ml) nut milk (almond, coconut, oat etc)
1 Tbsp lucuma powder (optional)
1 tsp reishi (optional)
5 dates
1 tsp maca powder
1 tsp ground cinnamon
1/2 tsp ground cardamom
1/4 tsp cayenne pepper
1⁄2 tsp himalayan sea salt
1 tsp vanilla bean powder
grated nutmeg or dried chilli, to serve


Place all ingredients in a high-speed blender and blend until smooth. Pour into a saucepan and warm on the stove top or in a dehydrator, if preferred. Serve with a pinch of grated nutmeg or dried chilli on top.

Makes 750ml (Serves 4)

3 things to remember during hard times

Sometimes our worthiness can take a bruising, and it can take some time to rebuild the trust and faith to believe we deserve the best possible outcome. Sometimes we forget that we can achieve our dreams. When we get knocked down, it is easier to think and play small, afraid that if we move boldly ahead we will get struck down again.

Read More