5 B’s to Get Your Meditation Practice Popping


5 B's of Meditation


Meditation seems like such a zen-trend thing to do, right?

Real talk, and all “trendy-ness” aside. Meditation has become a must do for me. It just helps set the tone for my day. Helps me to stay cool, calm and collected all day. I can absolutely tell the difference between the days I’ve meditated and those days that “I just didn’t have time”. We’ve GOT to make time for the important things especially when it comes to our own spiritual practice.

We can’t give to others if we are depleted ourselves. If you don’t have time to meditate, that means you really need to make time to meditate. If our world is ever that hectic, filled with to-do’s, conference calls, social events, and family obligations that we don’t even have “five minutes” to woosah. Houston, we have a problem!

Meditation is a good daily practice. It is an act of self-love (self-love is the best love). Giving ourselves a few beautiful moments to connect with that limitless, formless, colorless, sexless, ageless, and most powerful part of ourselves is the key to unlocking our full potential and super-duper “amazing-ness” er’ day.

5 B's of Meditation (1)

Take just five minutes to nail the B’s of a good meditation practice…

Be quiet

Seems so obvious, but the first key to meditation is to find your quiet space. So the only noise you have to tune out are your thoughts. Believe me, that is more than enough noise to filter out when you’re first starting your practice.

Beat it 

Binural beats are so dope! People say music is soothing for the soul. Well these tonal tunes allow your brain leading you right into a meditative state. Let these low frequency tunes help you vibe higher. 

Be on empty

Meditating on an empty stomach is a great way to avoid falling asleep during your meditation. #ITIS any one? So meditating first thing in the morning is great for this. You can also opt to do it at least two hours after a hefty meal.

Breathe, baby, breathe

Take a few breaths starting out. Don’t pant, but instead take a couple deep inhalations. Really feel your lungs up. Then, slowly exhale counting slowly down from 6 to 1. Repeat until you feel those shoulders fall away from your ears.

Be Gentle

If you’re just getting started or maybe you’re getting back into the meditation groove. This step is crucial. Know that as soon as you say, “ooommm” thoughts will pop up! The list of to-dos will swirl through your mind. Your stomach will growl. Your muscles will tense up. Be easy. Know that this is all so normal, don’t be critical of yourself just relax. Those thoughts and sensations will pass.

Hope these meditation tips and tricks work for you. Want a little more? Check out this video, “How and Why I Meditate”.


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Know Your Self Worth

Pretty Motivated Know Your Worth
I used to look for my worth in relationships with men, in accomplishments, in clothes, shoes, and handbags. I would go to the mall swiping my card as if I could buy my worth. It all worked for a while. Then, something would happen and I’d find myself maxed out and emotionally bankrupt.
They say no pain, no gain. Well, all that pain. All those disappointments pushed me. The pain from feeling like I wasn’t enough pushed me to want a breakthrough. To fight for freedom from my emotional struggles. To move above and beyond my emotional limitations. I wasn’t just disappointed in other people that I’d felt let me down. Mostly, I was disappointed in myself.
Deep down I knew I was worth more than I was giving myself credit for. And I knew that I had some serious healing work to go through. I had to get over hurts from my past. I have to forgive myself for the mistakes that I’ve made in my search for self worth.
Self worth comes from self. Duh?! I know, this seems like common sense. Unfortunately, so many of us walk around waiting for people and conditions to validate our worth. You may be waiting for that stamp of approval to say “I’m worth it!”. Significant others, jobs, titles, social media likes, and money don’t make you worthy.
You are already worth it! The simple idea that you’re breathing says that some force that is larger, stronger, bigger and more powerful than any human believes you are worth life. No matter what you’ve done or what’s been done to you. You are always worthy. It’s not something you earn. You’re born this way!
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Find Your Inner-spiration: Create Your Own Life Path

Create PATH


Life is a feeling process. So we have to feel our way to our path to progress. In today’s world of hyper-communication, with social media dominating our lives it is so easy to get lose our sense of self. Our internal GPS system is constantly rerouting us to follow our new favorite celeb crush, reality star, or virtual mentor. It can be so easy to mimic someone else and so hard to be ourselves in a world of conformity and trends. Self-doubt and worrying about what everyone else thinks about our choices. We are all so very unique and our gifts and talents are just as beautiful as the next person, but creating our own path to the next level can be a lil’ scary.

Pretty Motivated Quote


When you feel afraid learn to dance with your fears. If you’re “scurred” to take a leap of faith, take it. If you have to take some precautions or do little prep if it makes you feel better. Then, do it! Jump in with a confidence in your abilities. I had the idea to launch PM about two years before I did anything with it. I told myself, “Trina, you don’t need to start another project.” I asked myself, “Is there really a need for another life coach or self-help guru?” “Will anybody want to hear what I have to say?” There were tons of other questions that were drenched in self-doubt and excuses too. The day the site went live I felt as sense of joy I cannot explain.

Have you ever almost missed a flight? Maybe traffic was bad or you over slept, but it’s that feeling of making it to the gate just in nick of time to board. It’s kinda like that feeling when you finally sit down on the plane and it’s like I made it! That’s basically how I felt. I’d made it to the place, to the space where I belong. While I do have remodels in this industry that I follow and there are methods that I practice my path is my own. I’m discussing the same thing as other gurus and coaches,  but I’m doing it Trina’s way. I’m creating my own path down the yellow brick road and you can too!

Tips & Tricks to help you CYOP:

Learn yourself

About a year ago, my life coach. (Yes, I had a coach. It was so worth the time & money.) She suggested, I send out a question to my closet friends and relatives asking them what they think of when they think of me. I did it. The responses were so spot of with what I’m doing. They affirmed my purpose. Sometimes, others can give us more insight into ourselves than we can because we can be blinded by who we “think” we are and miss out on who we really are to those who know us best.

Love yourself

Once you know yourself. Then, embrace and own it! Own who are. If you’re goofy own it, if you’re a fashionista own it, if you are the amazing idea girl own it, if you’re good with numbers own it, if you’re a caregiver own it. You get the idea, right? It’s important to embrace what makes you special because it is so much a part of creating your own path.

Do you

Find a way to take what you learn from successful people and make it your own. Tweak things to fit your personality, beliefs, values and sense of humor. This can be used in your personal life, with your career in the corporate world or if you’re an entrepreneur.

Just live in your light!

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How to Find Your Never Ending Motivation?

Can't Stop Won't Stop

I’ve been workaholic for a long time. I had six jobs before Kevin Gates wrote a song about it! I worked for Disney back in the day. I’ve done corporate sales, administrative, customer service, radio and freelance makeup. Through my many jobs I was able to learn so much about business, but more importantly I had a chance to find my motivation. I’d like to think that my path although not perfect was perfectly carved out for me to find my passion, my calling.

Confession, at times I felt like my train had derailed or like I was just stuck at the station. Only hindsight, and serious reflection allowed me to have this revelation that all the dots connected to create this moment. Me typing on my laptop at 2:58 am, listening to Jamie Foxx’s new album sharing the life lessons. This passion writing session is about paying it forward. It’s my motivation, to connect, to relate and encourage you. All my “hustling” lead me to Pretty Motivated. Now I know, every job and every trial leading up to this moment, this post had its purpose. Sometimes, when you’re in it, it’s blurry, it’s foggy. It takes someone that has been there that can relate to you. Tell you it’s all good. You will get there just as long as you keep going.

Pretty Motivated Inspiration

I keep my motivation going by doing my Diddy dance…take that, take that, take that, watching documentaries, reading biographies, and YouTubing the heck out of my role models. People that are doing and living in the space that I want to create for myself. It excites me. It inspires me. Helps me visualize my next level.

It’s so easy to think there’s a perfect way to get “there”. Truth is, it’s not! Some paths may be easier than others. Know that we are all unique. Our paths to passion and purpose will be different. If you find yourself on a winding road that doesn’t seem to have a clear straight line, it’s okay. That’s your path, so it will be part of that beautiful story that you’ll share when you get whenever there.

Set goals, have faith and keep moving forward todos los dias.  You’ll get there. It’s really not about getting there. It’s about enjoying the journey. In the meantime, we can’t stop, and we won’t stop!

I want to know…how do you stay motivated?!

BTW…something special is coming up on June 1st. Stay connected to get the details on the #TAKEOFF launch.

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Need to Get Over The Hard Knocks?

Hard Knock Life Image

Some knocks are BIG, some small and some hit HARD. Oh lawd, how do you recover from such a blow?

I know from experience that a good hard knock can knock the most enlightened diva off her stilettos. I don’t know about you, but it’s those unexpected blows that have the most impact. On my path, I’ve been hit hard. However, no matter what I found my way. From sexual assault to a breast cancer scare I keep getting up. Can’t keep a good woman down!

Bend, but don’t break. At 23, I was sexually assaulted by someone I trusted I was a wreck. I don’t even think I was hurt so much as I was in pure shock. Denial even. It was like I was waiting for someone to tell me…”It was all a dream”. I cried. I laughed at my own pain with my cousins. I made jokes about how cruel he was. Then, I did the stereotypical thing of blaming myself. “What about me says, “rape her”?” I asked myself. The questions, continued, “How did I miss the red flags?, Did I say or do something that suggested I was weak or stupid?, Why didn’t I fight harder?, Did I deserve it?, Maybe my outfit too provocative that night?” Truth is…it wasn’t about me, rape is an act that is all about the other person’s need for power over another human.

So how did I recover? I allowed myself to be angry. The anger didn’t serve me though. It kept me from being the fun loving, the always cracking jokes girl I’ve always been. Since, that wasn’t working I shifted to wondering what can I learn. I’d heard that phrase, “whatever doesn’t kill you makes you stronger”. I was determined not to break. So I got into yoga at my soon to be mother-in-law’s suggestion. In my yoga practice, I started bending in all kinds of poses to keep my soul from breaking. It worked! Everytime, I came off the mat a little stronger, wiser, and a bit more self aware. I researched diets, I learned that certain foods increased depression and anxiety symptoms. I cut a lot a foods out of my diet for my emotional well-being. Before, that experience I was fragile and easily broken, but this vicious act could have broken me for good. Something in me wouldn’t let that happen. Instead, it pushed me to cultivate a level of strength I’d never imagined.

Some knocks are harder than others. It’s our choice to be a victim or a survivor. Now, you may not share my same challenges, but I’m here to tell you whether your knocks are BIG or small. If I can cultivate growth, goodness and elevation from my experiences so can you!  I combined my yoga practice with a healthy clean diet to keep from breaking.

Here are a couple of other things I’d recommend to help you Get Over The Hard Knocks in your life…


You can start slow. Just do a couple minutes at a time. I love when I can do a good 20 minute meditation, but that doesn’t always happen. Sometimes it’s only ten minutes. You’ll still zen out. Click here for a guided meditation.


Take a second to think about it. What do you want to learn? How can you use these to move forward?


Find a friend, group or even a professional counselor so you can safely talk through your feelings.


Create a coping plan. Write it down. How are you going to move forward? If you get emotional what is a good coping strategy for those moments?

Remember, life is a journey. We all have those knocks that push us higher if we tap into our inner power. Whatever your “it” is. Know, you got this too!

If you need support for sexual abuse or assault contact RAINN.

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