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Healing Through Music: How Music Supports Healing and Improves Sleep Quality

By: Stephanie Thompson

When I was a child, my parents always played music before bed. As experienced musicians, they filled our home with beautiful sounds—but they weren’t always well-versed in what made bedtime music best. Some of their choices creeped me out. I specifically remember listening to In the Hall of the Mountain King by Edvard Grieg and feeling unsettled as I drifted off to sleep.

As a musician and researcher, I’ve explored how music influences sleep quality on a deeper level. According to studies referenced by the Sleep Foundation, music can align with our body’s circadian rhythms, helping regulate the sleep-wake cycle. Additionally, research shows that listening to calming, slow-tempo music before bed can lower cortisol levels, promote relaxation, and enhance overall sleep quality.

The Science Behind Music and Sleep

Sleep is essential because it helps regulate cortisol, the body’s primary stress hormone. When cortisol levels remain high, they can lead to anxiety, restless nights, and even weakened digestion. Research from the Sleep Foundation highlights that music has a measurable effect on heart rate, blood pressure, and nervous system responses, all of which contribute to better sleep.

But beyond the research, I’ve personally experienced how music transforms rest—and I know many others have, too. Whether through guided relaxation or a simple playlist of soft melodies, music can be a powerful tool for winding down.

Four Unique Ways to Use Music for Better Sleep

1. Find Your Personal Sleep Soundtrack

Instead of simply choosing slow-tempo music, think of it as curating your sleep soundtrack. Studies show that music around 60-80 BPM (beats per minute) best supports relaxation, but in my research, I’ve found that the key is personal comfort. For some, soft jazz or piano melodies may work, while others might find nature sounds or low-frequency ambient music more effective.

The Sleep Foundation suggests avoiding songs with sharp changes in tempo or emotionally intense lyrics that could stimulate the brain rather than relax it. The best choice? Something that makes you feel safe and calm.

1. Set the Stage for a Calming Atmosphere

Music alone isn’t enough—it works best with a soothing sleep environment. Sleep studies indicate that reducing blue light exposure, lowering room temperature, and incorporating calming scents like lavender can increase melatonin production.

_To read Stephanie’s  empowering and inspiring full article, click on this link _Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

 

The Art of Healing: How Coloring Books Can Be a Form of Art Therapy

By: Amanda Guernsey-Cipili

In our busy, stress-filled lives, coloring might seem like nothing more than a nostalgic reminder of childhood. Yet, research suggests that coloring books are more than just a pastime—they can be powerful aids for relaxation, self-expression, and emotional healing. As someone who works with children and teens, I’ve seen how art calms the mind and aids in emotional self-regulation. However, coloring isn’t just for kids; adults, too, can experience significant mental health benefits from engaging in this simple yet profound creative activity.

Coloring for Calm and Focus

Coloring is often relaxing, but there’s more beneath the surface. According to Curry and Kasser (2005), coloring intricate designs like mandalas can significantly reduce anxiety levels. The repetitive, rhythmic motion of filling in shapes engages the brain’s reward center, inducing a meditative state. This effect is similar to mindfulness practices like meditation and yoga, which focus on grounding oneself in the present.

For adults dealing with stress, coloring offers a structured yet creative way to unwind after a hectic day. Engaging in this activity helps the brain relax, particularly for those who struggle to quiet their minds. Unlike open-ended art forms, coloring provides structure, making it easier for adults to focus, find calm, and experience a sense of control. Research by Kaimal et al. (2017) shows that coloring can stimulate the prefrontal cortex, essential for regulating emotions and problem-solving.

Emotional Healing and Self-Expression

While coloring books aren’t a replacement for traditional therapy, they can be a valuable supplement to therapeutic practices. Arts-based mindfulness interventions have been shown to enhance emotional well-being and resilience (Coholic, Schwabe, & Lander, 2020). It can often help people process emotions that may be too overwhelming to express verbally.

For adults facing significant life challenges like trauma or grief, coloring can provide a safe and accessible entry point into self-reflection. Coloring abstract or symbolic designs allows individuals to explore their inner worlds at their own pace. This can be particularly effective for those who find traditional talk therapy intimidating or emotionally overwhelming, offering a non-verbal approach to emotional healing. The sense of control it offers can be empowering.

_To read Amanda’s profound full article, click on this link _Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

 

The Path to Light

By: Judi Moreo

I sat on the wooden bench overlooking the lake, the early morning mist curling around the surface like a whisper of something unseen yet ever-present. I wrapped my shawl tighter around my shoulders and took a deep breath, letting the crisp air fill my lungs. It had been a long time since I had felt at peace.

For years, I had chased success—the corner office, the six-figure salary, the admiration of colleagues. And yet, with every promotion, with every accolade, I felt emptier. I had learned to speak the language of power, but I had forgotten how to listen to the quiet voice inside me.

My mother had always told me, “True growth is not about climbing higher, but about going deeper.” But I had never understood what she meant—until now.

The turning point had come in the form of a whisper—barely audible at first—deep in my heart. It had started as exhaustion, a sense of weariness no amount of sleep could cure. Then came the anxiety, the feeling that something was missing, though I could not name it. It wasn’t until my health began to fail—my body reacting to the stress, the endless striving—that I finally listened.

That was when I had packed my bags and come to the small mountain retreat where time seemed to slow, where the only meetings were with the sunrise and the only deadlines were the ones imposed by the turning seasons. I had come with a question: Who am I, if I am not what I achieve?

For the first few days, I struggled. The silence was deafening. Without the noise of the city, without the constant rush of emails and phone calls, I felt lost. The absence of distraction forced me to confront the thoughts I had been avoiding—the fear that I had built my identity on a foundation of illusions.

Then, one morning, I met Miriam, a woman in her seventies who carried the kind of peace I had never encountered before.

“You’re searching,” Miriam said one evening, as we sat by the fire.

I nodded. “But I don’t know what I’m looking for.”

To read Judi’s inspirational and empowering full article, click on this link Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

 

It’s Time to Re-establish Our Morals

By: Joan Peck

Many Americans are scrambling to re-establish their morals and code of living after what we’ve seen these past few months regarding political events and the abhorrent behavior of some in power. As we become increasingly exposed to distasteful and unkind behavior from others, we must self-examine and confirm who we are, our beliefs, and how we want to live going forward, especially if we are to live with any kind of happiness.

Recent events have been especially trying for those of us who have lived for more than 60 years. What we see and hear today is disturbing and so different from what we grew up with—the softer times—showing respect for our elders, neighbors, and the authority of the police and teachers, to name a few. For years, we have seen the wearing away of the past ways of living with others, observing common courtesy and a sense of responsibility for those less fortunate.

Today, the idea of anyone finding fault with a child’s behavior has the parent rushing to defend the child and themselves for being less than perfect, and the blame game begins rather than taking on responsibility for their actions. Extend that same negative response further to those of our top leaders, and we’ve become a society of finger-pointing and name-calling. Lies are spread—especially vicious ones—that can and have destroyed the lives of others with bullying tactics, false accusations, and the desire by the presenter to hurt others.

There is no longer the opportunity to express our feelings or opinions about anything without enduring hurtful negative pushback from those who disagree with us. Therefore, little discussion takes place other than defending our beliefs and stances on a subject. Without discussion, there is no meeting of the minds, meaning things end in chaos and anger.

To read Joan’s enlightening full article, click on this link Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

 

Surviving the Storm: How Adversity Empowered Her Journey

By: Eileen Bild

Life throws challenges at us that we could never anticipate, testing our limits and pushing us to the brink of our existence. Amy Olmedo has an incredible strength, fortitude, endurance, and faith story. She faced more than her fair share of hardships, each one feeling insurmountable at the time, yet in the end, they all became the foundation of her story that needed to be told. From a horrendous divorce to car accidents that should have taken her life, to a respiratory illness that tried its best to break her, Amy has learned that it’s not about what life throws at us, but how we choose to endure. She has found her true purpose through it all: helping others, empowering humanity, and sharing her inner strength to rise above.

In her new book, “White Heron, A Creation Story,” Amy gives a whirlwind account of her trials and tribulations, which ultimately gave her insights into the meaning of life and carved a path for her to become a bright light for others. She had always dreamed of living happily ever after until her dreams were crushed and her life began to fall apart. She found no alternative but to seek a divorce to save herself and her children.

Divorce is never easy. But when it is filled with a profound loss of trust, betrayal, and heartache, it becomes a journey that cuts deeper than any physical wound. Her divorce was not just the end of a relationship but the end of a life she thought she would have forever. The emotional toll was immense, leaving Amy questioning her worth, decisions, and future. It felt like a never-ending storm of confusion and grief.

Amy had to reconcile within herself past relationships with both males and females. She asked herself, “How am I participating and creating repeated abusive relationships?” Her answer was to slowly whittle away friends whose core values did not align with hers. Eventually, they faded away, leaving room for new and better-aligned people to come into her life. With this smaller group of friends, Amy discovered stronger, more empowering relationships that uplift and inspire.

She also met a new man who was the first to love her for who she is. Men used her energies and did not want to share her with others. Now, Amy has an amazing relationship that nourishes her, and together, they are building a legacy that will help others find themselves, perhaps true love, and a newfound zest for life.

But within her dark chapter, Amy found resilience she didn’t know existed. The pain was real, but it didn’t define her. Instead, Amy chose to redefine herself, reclaiming her sense of self-worth, her purpose, and her most valued asset, her strength. It wasn’t easy, and it took time, but she found healing through introspection, alternative therapy, and leaning on the support of friends and loved ones. Part of her healing was spent in solitude in nature, hiking for hours by the river, collecting fossils. During these times, Amy thought to herself, “This is who I am”, and saw in her mind’s eye who she wanted to become.

Another aspect of self-reflection showed up as she shifted her thoughts from “what is wrong with me” to “what is right with me.” Amy felt youthful, childlike, and curious as soon as she shifted. She remembered the little girl inside and fell in love with her!

Amy realized that even in the most difficult times, she could choose how she responded to the devastation and claim the power to rebuild.

If you’ve ever had a moment where you thought your life was going to end, you know what it’s like to stare death in the face. Over the years, Amy has been in several car accidents, each one leaving her wondering how she has survived, each being more horrific than the last. There were moments when she should have died. The force of impact, the twisting of metal, and the sound of shattering glass could have been the end of her story.

To read Eileen’s inspiring full article, click on this link Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

Strength in Core Thinking

By: Eileen Bild

Only when I committed to deep self-work to improve my leadership did I realize how much of my mindset was influenced by others’ beliefs.

Beliefs are our deeply held assumptions and convictions about ourselves, others, and the world around us. They shape our thoughts, influence our behaviors, express themselves in how we show up, and play a pivotal role in how we interpret our experiences. Understanding and refining our beliefs, going inward for understanding, is essential to fostering a healthy mindset and maintaining mental well-being.

Just because you have a belief does not mean you need to keep it!

Stanford psychologist Lee Ross explains that people systematically ignore the situational forces shaping behavior. This is called the “Fundamental Attribution Error.” The error comes from our inclination to attribute our behavior to “the way I am” instead of to “the situation I’m in”.

Create new situations with new beliefs and thinking. Do you want an uphill battle or an easy ride downstream? New habits can form with better outcomes, and stress can be reduced or transformed.

In life, patterns exist within our thinking, actions, and perceptions. The Core Thinking Blueprint Method outlines a pattern of breaking down to building up.

As part of this proven process, there is a specific transition period where forward movement occurs, success becomes part of experiences, new thinking and habits are established, and mindfulness becomes part of decision-making.

You can evolve from limited thinking to an expanded grasp and execution of core leadership principles:

Level 1: Limiting Mindset, Understanding Foundation
Level 2: Conflict, Move Towards Self-Responsibility
Level 3: Self-Awareness, Change in Thinking

Self-awareness takes hold, and you rise to a new level of commitment. Connection, cooperation, and clarity become your focal points.

A client of mine was in a place where his anger was so intense that he could not get out of his way. We worked to identify where this anger came from and how it held him back. Through the discovery process, he began to see his weakness in his limiting mindset, needing to let go of the past and build a foundation through self-awareness. This created opportunities to rethink his experiences and develop new skills that shifted anger into observation, giving him better communication and success.

To read Eileen’s motivational full article, click on this link Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

The Art of Elegance in the Digital Age:
Cultivating an Online Presence That Reflects Your Best Self

By: Eliz Nestorov

In an era where social media dominates our interactions, our digital presence has become an extension of our personal brand. Every post, comment, and shared moment contributes to how we are perceived—not only by those closest to us but also by a global audience**.**

For years, social media was seen as a carefully curated highlight reel where only the best moments were shared. Today, however, people gravitate toward authenticity, seeking real connections and shared experiences. This shift, while refreshing, has also blurred the lines between personal and public, leaving many uncertain about where to draw boundaries**.**

If you are focused on elevating your personal brand**,** whether in your professional or personal life, it is essential to understand how to present yourself online with elegance and intention.

Why Your Social Media Presence Matters

We now carry two identities—the one we present in person and the one we showcase online. Both must align to build credibility, establish influence, and cultivate meaningful relationships**.**

There are three key reasons why curating an elegant and intentional social media presence is more important than ever:

1. Everyone is Online

Gone are the days when social media was only for the younger generation. Today, your boss, colleagues, clients, mentors, family, and future opportunities are all present online. Every post contributes to your digital footprint**,** which can either work for or against you.

Before hitting “post,” ask yourself:

• Would I be comfortable with a future employer, partner, or professional connection seeing this?
• Does this content reflect my values, aspirations, and brand**?**

2. Your Online Presence Is Your Reputation

How you conduct yourself online directly reflects who you are—whether fair or not, people make assumptions based on what they see. Your posts tell a story about your character, priorities, and level of professionalism.

When a stranger stumbles across your profile, what impression do you want to leave? The digital world may not offer the same depth as an in-person meeting, but it does shape perceptions before you even have the chance to introduce yourself.

3. Social Media is Forever

We’ve seen public figures face backlash over things they shared years ago. Even for those outside the public eye, nothing ever truly disappears online**.** Screenshots, shares, and digital footprints have long-term consequences. This doesn’t mean you should never share personal experiences—it simply means that thoughtfulness and discretion are key.

How to Cultivate an Elegant Social Media Presence

Creating a refined, elevated digital brand doesn’t mean hiding your personality—it means presenting yourself with intention, grace, and awareness.

_To read Eliz’s profound and intuitive full article, click on this link _Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

 

8 Reasons To Be More Present In Your Life

By: Pragito Dove

 

Have you ever lost your car keys? Or arrived at the grocery store and realized you left your wallet at home? I have, and I’ll bet many of you have, too. You know how much stress and anxiety these situations create, and all because we were not present when we put our keys down (somewhere!) or were preparing to go to the store.

Cultivating deliberate presence can help us be more relaxed, productive, and confident in our daily activities.  This practice is not about erasing our thoughts. It’s about becoming aware of the thinking process so that we are not in a trance – lost inside our thoughts (which is when we lose our keys!). That’s the big difference. Training in becoming aware of thoughts can help us notice when our mind is actively thinking, either using the label “thinking, thinking” or identifying the kind of thought- “worrying, worrying”, “planning, planning”. Then, we can focus on what is happening here and now.

Here are 8 Reasons To Be More Present In Your Life

 

1. SAVE TIME

Looking for lost items takes up a lot of time, not to mention the stress of it. Taking a few extra seconds to be more deliberate when you put things away can save time and stress. And you gain more enjoyment in your day!

 

1. SAVE MONEY

The last time I lost my house key, I had to pay a locksmith to come out and let me into my home. Being lost in thoughts can get expensive. It only takes a few extra seconds to stop, breathe, come into the present moment, and check we have everything we need, check an email before sending it out, or whatever our present moment requires. Investing a few extra seconds of time can save us a lot of money…and stress!

 

1. BE MORE RELAXED, CONFIDENT, AND CALM

When you are not scurrying around in a state of high anxiety because you can’t find something, you feel good because you know you are well-prepared for your trip. In that relaxed state, your self-confidence is strong, you are at your productive, creative best, and you know you can handle any unexpected circumstance with focus and clarity.

 

1. BUILD BETTER RELATIONSHIPS

When you listen with deliberate presence, the other person feels heard and has a tendency to trust you. Trust is the cornerstone of all relationship-building, whether with friends and family, at work, or even with random people you meet at the grocery store or when traveling. Being present is a likeability factor and gains you respect, friendships, and good happenings.

_To read Pragito’s reflective full article, click on this link _Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

 

Are You Truly Ready for Positive Change?

By Dr. Angelika Selle

We live in profound uncertainty, where division, confusion, and restlessness have left many searching for answers. Quick fixes and surface-level solutions abound, yet they often fall short. Why? Too often, we seek change outside of ourselves when real transformation begins within.

🔹 What if the key to lasting change is already inside you?

🔹 What if you could unlock clarity, peace, and purpose by aligning with your inner truth?

For over five decades, I have walked the path of self-discovery and leadership, navigating life’s complexities as a peace leader, mentor, and mother. One truth has remained constant: lasting transformation starts from the inside out.

Before You Set Goals, Pause and Reflect

As we enter a new year, I invite you to take a moment—not to rush into setting resolutions but to reflect on what truly matters. Before focusing on career ambitions, financial targets, or personal achievements, ask yourself:

✅ Are my goals in alignment with my deepest values?

✅ Am I pursuing success at the expense of inner peace?

✅ Do I listen to my inner voice, or does external noise influence me?

✅ Am I responding to challenges resiliently or allowing them to define me?

✅ Am I leading my life with intention, purpose, and wisdom?

A Lesson in True Leadership

I once found myself in a situation that profoundly changed my understanding of leadership. During a high-stakes project, I was so focused on meeting deadlines that I failed to recognize the burden my team was carrying—especially one member who was completely overwhelmed.

To read Dr. Selle’s transformative full article, click on this link Magazine and get your FREE access to Empowering Humanity Magazine™ Now!

 

Today, women cannot stay in their comfort zone. Women are the life architects of a new future — a future where women’s leadership, rooted in our unique ability to nurture, strategize, innovate, and create new paradigms, leads the way. We are standing at the edge of a momentous shift and raising the bar to embrace more than equality.

We must align with our natural strengths, imagination, and innate capacity to co-create, not compete. This is where the mind-shift of entreprenology comes in; an entrepreneurial discipline that combines knowledge, experience, and imagination invites women to reveal their life mission and lessons learned to guide others to change their life path and reshape the very systems in which we operate.

I see the opportunity to offer this credential to female entrepreneurs and elevate women’s perceived and real status as economic heroes.

Women herald a new realm of leadership. It is about giving ourselves permission to step into our fullest potential, embody our authentic harmony, and lead the way with men in creating a better world. Let me take you on a journey to the future through a woman-centric perspective. This is not about empowerment—it is the power of women as a connected, unified, creative force of nature in business!

Goodbye Equality, Hello Harmony

For too long, the conversation has centered on equality—on the idea that women must somehow “catch up” or fit into systems designed by men. But equality is not enough. It’s time to say goodbye to that outdated goal and embrace something richer, more aligned with who we truly are. Women don’t need to fit into the male ‘square grid’ of control, competition, and wealth-building. Instead, we are the architects of a circular, nurturing, and strategic leadership style for which the world is hungry.

This is not about matching men’s ways of doing things; it’s about advancing a new narrative—one of authentic harmony. Harmony doesn’t mean sameness.

It means honoring the differences between men and women while creating a powerful, sustainable balance. Through entreprenology, we learn to combine knowledge, experience, and imagination—three critical elements that unlock our leadership potential in a way that is distinct, competent, and rooted in our unique strengths. In my work with clients, I’ve seen firsthand how embracing authentic harmony transforms not just individuals but entire teams and organizations.

Let’s Crack the Traditional Male Leadership Life Code wide open…

One of our clients—a female CEO—struggled to fit her nurturing leadership into the rigid, male-dominated structure. We worked together using the principles of entrepreneurship, guiding her to tap into her natural flow. The result? Not only did her business thrive, but her team became more cohesive, creative, and ultimately successful.

This journey of combining knowledge, experience, and imagination is what I call cracking the leadership life code. It’s the realization that women can lead with logic and strategy and a deeply rooted sense of relational harmony and empathy—qualities the world desperately needs right now.

There is a LIFE and BUSINESS credential that gives us that recognition.  As female entrepreneurs, we know in our hearts that our path ahead isn’t only about our businesses; it’s about feeding others with a credential that honors our journey—the credential is  Professional Higher Doctorate (PHD) in Entreprenology.

 

To read Dr. Crawford’s intuitive full article, click on this link Magazine and get your FREE access to Empowering Humanity Magazine™ Now!