Ashley Cebulka

“I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being.” - Hafiz

While mindful practices are certainly helpful in calming the nervous system in that moment - they don’t create a systemic change.

Because your nervous system is not regulated by your conscious thoughts (at best your conscious thoughts are 5% of your daily thoughts.) Self help books and courses are talking to your conscious mind.

It’s informed by your subconscious mind.

Yet, think of the subconscious mind like a cell phone. Its daily function - what it thinks, believes and in turn informs your nervous system to do - is based on the information it was programmed to do.

Just like your phone has certain apps you use regularly, your nervous system has certain go to states that feel like home - because that’s how it was programmed in your subconscious.

You wouldn’t get mad at your apple phone for not operating like a samsung wouldyou? It has a completely different operating system. Well, the same applies to you.

If you want to have a different experience with how you navigate the daily stresses we all inevitably have in life - addressing the trauma and beliefs stored in your body - is going to create the kind of transformation that lasts.

This means you need to address the root cause; which you’ll find in your subconscious mind. When you do, you’ll create a new operating system which effectively changes the way you handle daily stress at home, in your relationships, at work, with money - quite literally all of it.

An incredibly effective way to both regulate and rewire your nervous system is with PSYCH-K.
This is the subconscious integration modality I’m trained in which allows you to access the subconscious - rewire beliefs, close trauma loops and upgrade your nervous system so you can create more of the daily habits you want to embody and navigate stress with way more ease.

There is a way to experience more ease in your daily life, lets chat about how.

"Working with Ash, I feel like I got my life back.Having done all the therapeutic and healing modalities for years. I can say with 100% certainty that I didn't start to feel like I was making progress until I started with Psych-K." - Daniela Miranda

Want to hear more about PSYCH-K? DM me.

A few ways to calm your nervous system.

Go for a slow walk outside - without listening to anything on your phone - listen to the sounds of nature.

Box breathing - inhale for the count of 4. Hold for the count of 4. Exhale for the count of 4. Hold for the count of 4. - repeat 4 times.

Take a break from social media for the day.

Reduce caffeine.

Take a bath and connect to slow rhythmic breathing.

Put your phone on do not disturb and do something creative for an hour - cook, dance, draw, write.

The older I get the more I realize that it really all does start and end within.

As a person who used to have a horrible relationship with herself, I now fully understand that the love we cultivate within ourselves is reflected in the outer world we create.

Having a loving relationship with ourselves is a lifelong, winding journey. Yet, when we commit to simple daily practices that involve being loving and supportive with ourselves, we’re able to receive love and support from others with way more ease and trust.

Our love essentially magnifies.

So my question for you - is what’s one way you can show yourself some love today?

Whatever it may be, make me a promise you’ll follow through and do it. Mmk?

Now, just in case you haven’t heard this today or you may have a tough time finding ways to be kind to yourself. From my heart to yours - for you to read aloud (or quietly to yourself.)

I love the person I've become.

I think you’re wonderful exactly as you are.

I love the curiosity that leads your heart.

I love the way you care for the people in your life.

I love the sound of your laughter.

Your smile brightens every room you walk into.

Your joy is infectious.

Your mind, your sense of humor, the way you love - it all brings so much warmth to people’s hearts.

Your gifts and the way you express them, they make a difference in others lives.

The way you dance and sing - it brings a smile to peoples faces.

On the days you’re struggling, please know there are so many people who love and adore you. Who have so many fun memories with you and their lives wouldn’t be the same without you.

Your presence matters in this world… a lot.

Oh and you have a great ass. So get up, do a little dance and shake it.

I love you and Happy Valentine's Day.

xoxoxo

I know how easy is to get so future focused that you forget to slow down and celebrate how far you've come.
Yet when you think about it - a key part of having a healthy and loving relationship with yourself is being able to acknowledge and appreciate what you've gone through to arrive where you are today.
I have a little invitation for you.
I encourage you to carve out time today to do just that - celebrate! maybe even crank up the tunes and dance.
Self acknowledgement is such an important part of life, especially when it comes to your mental health. It shifts your mindset from being obsessed with productivity, lack and achieving to remembering you are whole and complete as you are.
Doing this celebration cultivates self trust, gentleness and appreciation from within.
You remind yourself that no matter what life throws your way - YOU'VE GOT YOU!
It might feel a little awkward at first yet I promise, it's worth making this a regular practice.

I love a simple practice that makes a massive difference.

Box breathing is something you can do anywhere, anytime to destress and calm your nervous system

Your nervous system plays a huge role in your overall well being every single day. As it starts in the brain, it sends energy signals throughout your entire body; informing how you think, how you move your body, what behaviors and habits you engage in; I mean it runs the whole system that is YOU.

Here's an easy way to know if yours is activated and what you can do about it.

When you're in fight or flight; it feels like anxiety, shortness of breath, racing thoughts, agitation and being confrontational. You may also be really scattered, fidget often, excessively exercise and overall feel restless.

For others you may go into freeze mode where you're unable to move, not motivated and avoidant. Lastly, there's fawn which presents as immediately acting to try to please others to avoid any conflict. Trying to be overly helpful and being mostly concerned with making others happy.

Either way, however it's showing up in your body - take this moment to be gentle and give yourself some love. There's no need to be hard on yourself. We all weave in and out of activated nervous systems throughout our days.

This easy practices is so effective even Navy Seals use it calm down and get present in 2 minutes flat.

Deep breathing and relaxation activate the other part of your nervous system, the parasympathetic nervous system, which sends a signal to your brain to tell the anxious part that you're safe and don't need to use the fight, flight, or freeze response.

Box Breathing is as simple as inhaling slowly for the count of four. Holding your breath for the count of four. Exhaling for the count of four. Holding for the count of four. Repeat 3 to 4 times and notice the calm wash over your body.

So simple. You can truly do it anywhere, anytime.

Give it a try and let me know how it goes, love.

I love a simple practice that makes a massive difference. Box breathing is something you can do anywhere, anytime to de-stress and calm your nervous system

Your nervous system plays a huge role in your overall well being every single day. As it starts in the brain, it sends energy signals throughout your entire body; informing how you think, how you move your body, what behaviors and habits you engage in; I mean it runs the whole system that is YOU.

Here's an easy way to know if yours is activated and what you can do about it.

When you're in fight or flight; it feels like anxiety, shortness of breath, racing thoughts, agitation and being confrontational. You may also be really scattered, fidget often, excessively exercise and overall feel restless.

For others you may go into freeze mode where you're unable to move, not motivated and avoidant. Lastly, there's fawn which presents as immediately acting to try to please others to avoid any conflict. Trying to be overly helpful and being mostly concerned with making others happy.

Either way, however it's showing up in your body - take this moment to be gentle and give yourself some love. There's no need to be hard on yourself. We all weave in and out of activated nervous systems throughout our days.

This easy practices is so effective even Navy Seals use it calm down and get present in 2 minutes flat.

Deep breathing and relaxation activate the other part of your nervous system, the parasympathetic nervous system, which sends a signal to your brain to tell the anxious part that you're safe and don't need to use the fight, flight, or freeze response.

Box Breathing is as simple as inhaling slowly for the count of four. Holding your breath for the count of four. Exhaling for the count of four. Holding for the count of four. Repeat 3 to 4 times and notice the calm wash over your body.

Give it a try and let me know how it goes, love.

Who said booze free holidays can’t be fun?

I actually think they can be MORE fun.

If you’re considering skipping the cocktails at holiday parties this season; here’s a few great questions to ask yourself as you're getting ready for the night.

"How do I want to feel tonight? What do I want to embody? How do I want to feel when I wake up in the morning? What choices would support me showing up and feeling the way I desire?" Then take action from that place.

If that means only having one drink or skipping the booze all together - great. Ask for a alcohol free cocktail - they look exactly the same, taste delish and you'll wake up feeling energized. Or have soda water with a lime in it - boom refreshing and hydrating.

Just because alcohol is so normalized in our society as the thing to do in social settings, doesn't mean you have to keep doing it. Especially if you know, it doesn't feel good anymore.

Trust your body and what it's telling you. Trust you know how to take care of yourself so you can feel your absolute best. That right there is such an act of self love and respect. 💃🏻

📷by

I’ve been asked a lot about my sober curious journey the past few weeks.

As the holidays are right around the corner- and cocktails often take the main stage - I thought I'd share some of my experience in changing my relationship with booze; in case it's helpful for you.

First, if you told me 5 years ago I'd be enjoying Christmas without wine, I would've thought you lost your mind. I loved wine. The way it paired so perfectly with a beautiful meal, especially a cheese plate - cause my god, do I love a cheese plate - I just couldn't stand the way it made me feel.

The reality is…over time, I started to notice that it didn't matter if I had one glass of wine or 3; I would be hungover and feeling like junk for a minimum of 24 hours and usually up to 3 days after. Would the initial buzz feel good? Yes. However the more I paid attention, the more I realized I even felt crummy while I was drinking.

So, I started taking breaks from drinking for weeks and even months at a time and noticed how much better I felt.

My mind was clear. The anxiety seemed to leave my body. I had energy to get everything done I needed to and I was way, way more focused and productive with my work. My relationships became deeper and more meaningful. I’m became more present. Not to mention I felt more in-tune and light hearted with my daughter.

Eventually I decided to stop for good. That was 2 1/2 years ago. That decision really boiled down to taking an inventory of my habits. I wrote down in my journal the habits that fueled me, helped me feel deeply connected to myself and others, while allowing me to live life the way I wanted to - being vibrantly alive for it all. I also wrote down the ones that quite frankly made me feel like crap. (Booze was at the top of the list.)

I've consistently felt better than ever since giving up alcohol. I don't miss it at.all. I actually have more fun when I go out. I feel more myself than ever, I enjoy my meals even more than before and I wake up with a clear mind and energized body.

This is obviously a very personal choice and I think everybody has to find what works for them and run with it.

I’m curious, what’s been working for you these days?

Sitting the cab, I cant help but think about how important it is to spend time in places that make you come alive.

NYC is undeniably that place for me.

What’s your place (or places) in the world that makes your soul come alive?

41.