5 Minutes of Peace – Details, episodes & analysis

In this gentle and powerful guided meditation, mindset and manifesting coach Steffani LeFevour walks us through a three-step practice designed to help you shift into alignment, tune into your inner wisdom, and step confidently toward your desires.

This Soul Happy Meditation includes:

Step 1: Connection

Drop from your head into your heart and connect deeply with Source—whether you call it God, the universe, or your higher self.

Step 2: Visualization

See and feel the end result of a dream already fulfilled—whether it’s related to health, love, abundance, or purpose. Steffani helps you anchor into the emotions of already living the life you desire.

Step 3: Asking for Guidance

From a place of clarity and connection, open yourself to receiving intuitive next steps. Breathe into the certainty that the path will be revealed.

This meditation is a calming, heart-centered reset—a moment to align with your inner light, feel grateful in advance, and move forward with clarity and ease.

Perfect for mornings, midday pauses, or winding down before sleep.

"Show me the way. I’m open and willing to receive. Let the path be revealed." — Steffani LeFevour

Find Steffani: CoachWithSteff.com

Steffani on YouTube

Hosted by The Peace Room — your sanctuary for sound, soul, and stillness.

Steffani LeFevour is a happiness and mindset coach, manifestation expert, and author of Soul Assignments, helping women stop settling and create lives they’re wildly obsessed with. She’s the founder of the Soul Happy movement and a passionate advocate for living a fully aligned, empowered life.

In this uplifting episode of 5 Minutes of Peace, Kelly Jean guides us through a heart-centered waking meditation designed to help you start your day with gratitude, presence, and intention.

With each breath, you're invited to gently awaken appreciation—for your body, your breath, your surroundings, and the unseen forces already working in your favor. This short practice helps you raise your vibration and align with the flow of wellbeing, reminding you that love, clarity, and abundance are always available when you choose to allow them in.

Whether your day is just beginning or you're looking for a mindful reset, this meditation is a beautiful reminder: everything is unfolding for your highest good.

Presented by The Peace Room, Boise. Learn more about our Reiki sessions, crystal healing, and upcoming workshops at www.thepeaceroom.love.

Subscribe and take five minutes to reflect, recharge, and renew each week with us.

Today's guest is Hedi Schaefer is an award-winning coach, energetic channel, and healer with over 15 years of experience helping individuals break free from fear, self-doubt, and limiting beliefs. As the creator of the 3Cs of Change Framework—Clarity, Cleanse, and Create—Hedi provides a holistic approach to transformation, empowering clients to move from chaos to calm and unlock their true potential.

Through her podcast 2Energetic Prime Time and YouTube channel, Hedi shares healing energies, guided meditations, and practical insights for personal and spiritual growth. Her unique blend of emotional and energetic healing resonates deeply, inspiring peace, clarity, and resilience in a fast-changing world.

Hedi’s mission is to help people rediscover their inner calm, embrace profound transformation, and step into the life they’re meant to create.

https://www.hedischaefer.com

@hedi_schaefer

https://www.facebook.com/profile.php?id=100089886720276

https://www.linkedin.com/in/hedi-schaefer-2b375a3b/

https://www.youtube.com/channel/UCwQI0bcLU5X499_GQYWJhEQ

Thank you for listening and thank yourself for taking five minutes of peace. If you would like to know more about the Peace Room and our Reiki Treatments crystal healings and workshops, go to www.thepeaceroom.love.

6 Must-Dos to Create Affirmations to Change in Your Life

Affirmations are powerful statements you can use to make positive changes in your life. They use the power of your subconscious mind to create change and help you reach your goals and dreams. Below are the aspects you need to know to generate the most effective affirmations to change your life.

1.   Choose Positivity     

You may not realize you’re already using affirmations all the time. The trouble is, most people tend to repeat negative statements like “I can’t do it,” “I’ll never get ahead” or “life is hard.” Have a look at your own self-talk and see how often you’re using negative affirmations that keep you stuck in self-doubt and negativity.

You can choose to turn around your self-talk and build positive affirmations so that all your thoughts are supporting your life goals.

2.   Keep Affirmations Short

You can create powerful positive affirmations by making sure the language you use is focused and brief. A simple, straightforward statement will be more effective than a long one.

3.   Choose Your Words Carefully

Don’t use emotive language or words that have negative connotations. Focus on what you want rather than what you don’t want. A positive weight loss affirmation, for example, is “I am slender,” not “I am not fat.” Even saying, “I am losing weight” is focusing on the negative.

4.   Stick to the Present Tense

Use “I am“ statements to focus your mind on what you want. Saying “I will” or “I want” pushes your goal out into the indefinite future and doesn’t inspire you to reach your goal now.

5.   Use Visual Language that Feels Good

Think of how you want to feel when you reach your goal. Will you feel happy, grateful, relaxed? Choose words that create a powerful, positive image like “money is pouring into my life,” or “I feel strong and full of energy.” Imagine the numbers going up in your bank account, see yourself running that marathon or buying new clothes that fit perfectly.

6.   Build a positive affirmation habit

Positive affirmations are more powerful when they are repeated until they become part of your mindset. Make a commitment to yourself that you will repeat your affirmations out loud, at least three times a day. Schedule affirmation time in your schedule or set a reminder on your smartphone.

Feel relaxed and happy as you repeat your affirmations. Feel what it will be like when you achieve your goals.

When you focus your attention on what you want to be true in your life, you are much more likely to achieve it. Align your thoughts, feelings, and actions with your affirmations, so all your energy is flowing to achieving your goals.

Tips for Resolving Conflicts in Your Relationships

 No matter how much you like the other person, at some point, conflict is likely to happen. While most conflicts are fairly small (like trying to decide where to go out for dinner), left untended a conflict can fester and grow. That’s why it’s so important to resolve conflicts in your relationships before they have a chance to take on a life of their own.

How do you go about doing that?

1. Start by listening. But don’t just listen to the spoken words, but the feelings behind them. It’s the emotions that drive the conversation after all! By listening actively, meaning pausing to ask questions, clarify, and to reiterate what you think the other person is saying, you tell the other person that what they have to say matters. But more importantly, you’re letting them know that they’re being heard.

2. Look for the resolution over being right. Giving up the notion that you have to ‘win’ is where you start seeing the solutions. Conflict is not a competition.

3. Stay in the moment. Instead of focusing on what happened that brought you into this conflict, pay attention to what’s going on right now. Now isn’t the time for blame. Rather look for solutions.

4. Decide what’s important right now. That is called ‘picking your battles’ and is important in determining whether a thing is worth fighting over. Ask yourself if this is just an issue over a minor annoyance that will be easily forgotten, or if you have something deeper going on that maybe needs to be addressed.

5. Know how and when to disengage. That means being able to do what it takes to walk away. It might be forgiveness is in order. It might be that you’re just going to need to agree to disagree. Worst case scenario? It might be time just to let the matter go entirely. Whatever the case, there’s nothing to be gained by staying in the conflict.

Resolving conflicts isn’t a hard skill to learn. By following these tips, you will discover how better to deal with conflict in every kind of relationship – whether business or personal. So take heart – a misunderstanding doesn’t have to mean the end of the world. Instead look at your conflict as a step toward better understanding that will, in turn, lead to better relationships in the long run.

Thank you for listening and thank yourself for taking five minutes of peace. If you would like to know more about the Peace Room and our Reiki Treatments, crystal healings, and workshops, go to www.thepeaceroom.love.

Christine Soza is the founder of True North Awakening. She offers a more holistic approach to anyone at any stage of life, allowing space for self-discovery and ease to those facing a terminal diagnosis.

Christine has been a caregiver since an early age and found her life calling as an End-of-Life Doula and Medical Reiki Practitioner. Her passion is helping people at any stage of life. Softening the edges as we navigate our life experiences and allowing for a softer landing at the end of life, is her wish for you.

The name "True North Awakening" has deep meaning to Christine as she has been able to find her own personal True North as she experienced many personal losses and found direction in her own healing journey.

It is when we deeply connect with those who are facing their own mortality, or at a personal crossroads in their healing journey, do we learn about truly living and finding deeper meaning in our lives.

Follow Christine and her practice on Facebook at https://www.facebook.com/TrueNorthAwakening

Here is a transcript of her Be Here Now meditation:

I have found that meditation can be a very useful tool in assisting people to move into a space of calm and peace.

This is one of the meditations that I use in my practice to help soften the edges and helps to create a sense of ease and comfort, even in a very challenging time in your life.

This meditation is called “Be here now” and will be a waking meditation where we will practice keeping our eyes open and stay alert but allowing our body and mind to relax just enough so we can find a sense of peace right here right now, at this moment. The thought of being here now remind us that all is well right at this moment.

I’d like to invite you to just land right where you are…

Notice the air flowing in and out of your nostrils or mouth and just notice that your breath is beginning to slow. We are grateful for that breath of life.

Invoke all of the senses around you, perhaps become the observer of your environment.

What do you see?

What do you hear?

What do you taste?

What do you feel?

If you notice any areas of tension in your body, just allow your body to soften and relax, you may need to adjust a bit.

Imagine that it is a beautiful sunny day, and you are outside. It could be anywhere that feels right to you: by the ocean or in the mountains or in your back yard where the flowers and grass are growing with the help of the sunshine.

Be here now-take a seat wherever it feels comfortable to you and begin to feel the sunshine down on you. The temperature is perfect outside and you begin to feel relaxed already. All is well and perfect at this moment.

Begin to imagine that the beautiful sun is shining down just for you, allowing a space for deep healing and peace. With each breath you are feeling more and more relaxed and centered. Imagine as if the sun is pouring its contents in through the crown of your head, and it feels like warm honey filling very cell in your body giving you exactly what you need at this moment.

Beginning at the top of your head, imagine the sun now pouring in you down the back of your head,

Your brows

Your cheeks

Your chin,

Your neck

Your shoulders, feeling your shoulders relax

Warm sunlight energy feels so good

Down your arms down to your fingers

Your strong back, all the weight you have been carrying, just let it go for now,

Your chest feeling more relaxed,

Your belly begins to soften

Your hips, relaxed

Your legs

Your thighs

Your calves

Your feet and toes

Allow yourself to feel what it is like to fully relax and to be...

Over the past few years, people have become more and more aware of the power of positive affirmations to change their mindset and motivate them to achieve their goals. But if you’ve never tried using affirmations before, you may have some questions. Here are some of the most common questions people ask.

How Often Should You Use Affirmations?

While there are no hard and fast rules, positive affirmations work best when they are repeated regularly and consistently. This means you use the same wording and repeat your affirmations at approximately the same times each day. Experts recommend saying your affirmations out loud (in front of a mirror if you can) three to five times a day. If you want to super-charge your positive affirmations, add writing them down each day also.

Can Affirmations Help Alleviate Anxiety and Depression?

Therapists agree that using positive affirmations can be a powerful technique you can use as part of your treatment plan if you suffer from depression and anxiety.

Affirmations are not a cure in themselves but can help boost your mood and confidence and can be an important part of any cognitive behavior therapy program. 

Can Affirmations Help You Sleep Better?

One of the red flag symptoms of depression and anxiety is sleep disturbance. As well as helping your resolve your anxiety, affirmations can be included in a regular meditation practice that can help you improve your sleep patterns. There are apps available for your smartphone or tablet that include affirmation-based meditations specifically to help you sleep better.

Can Affirmations Boost your Self-esteem?

Positive affirmations can help you build self-confidence and self-esteem, as long as the affirmations you choose resonate with your own personal value system.

Make sure you choose affirmations that ring true for you. If your reaction is skeptical, or if you don’t really believe what you’re saying, the affirmations are less likely to work. If you want to boost your self-esteem, make sure your positive affirmations focus on your strengths, and what you really want to see in your life.

Aren’t Affirmations Just Feel-Good Mantras?

Some critics say that affirmations are just glib feel-good mantras. And sure, some of the affirmations you might see can sound a little cheesy. But cheesy doesn’t mean wrong, it only reflects society’s awkwardness with being emotionally honest. And the evidence shows that developing your own personal affirmations can have a profound effect on your mindset, mood, and effectiveness in creating the life you want.

Take a moment to check in on your life satisfaction. You might have a great career, a successful business, and a loving, supportive network of family and friends. But if you don’t know your life purpose, you’ll still feel that there’s something not quite right. Living an authentic, purposeful life has been shown to make you happier and healthier. Scientists have even found it can help you live longer!

If contentment and fulfillment are eluding you, try some practical ways to find your life’s purpose.

1.   Home in On Your Passions

If you have trouble thinking of your passions, have a look at what you post on social media. What fires you up? What photos and issues do you post and comment on? What sort of articles do you email to friends? What do you discuss around the dinner table?

Being more aware of what really fires your interest will help you to realize what your life purpose might be.

2.   What Injustices Fire You Up?

In a similar vein, what makes your blood boil when you see it on the news or read about it? Maybe it’s inequality, child poverty, or cruelty to animals. Think about the issues that bother you. Think of how you could use these emotions to make a change in the world. Volunteer at a local no-profit, or organize a petition or letter-writing campaign. Set up an online fundraiser. Turn your passion to fight injustice into action for good.

3.   Volunteer to Find Your Purpose

Studies have shown that helping others is one of the most powerful ways to increase your own happiness. It is also an excellent way to find meaning and purpose in your life. Think of what you can do to help your local sports club, aged care home, or non-profit. When you donate your time, money, and skills to help others, you will not just be giving them a helping hand; you will be helping yourself as well.

4.   Ask for Feedback

If you’re still struggling to find a purpose that resonates with you, ask for feedback. Think about when people come to you to ask for help. What do people compliment you on?

Chat with friends and family about their interests and ask them what comes to mind when they think of you. You’re probably already living your life purpose and passion, but you just don’t realize it!

Marcy is a heart-centered, intuitive Licensed Marriage and Family Therapist, Clinical Supervisor, Reiki Master, Registered Yoga Teacher (Yoga Alliance RYT- 200), and owner of Blue Hummingbird Counseling & Wellness in Boise, Idaho.

She has more than 20 years of experience as a therapist and strives to create a safe and warm environment for motivated clients seeking holistic support.

Her passion is in creating space for individuals and couples to develop their intimacy/communication through processing personal traumas, addressing current mental health needs such as anxiety, depression, and burnout utilizing somatic techniques, emotional freedom techniques (tapping), Gottman approaches, energy work, yoga, sound healing, and breathwork.

Marcy provides sessions for individuals, couples, workshops, and retreats.

Connect with Marcy on LinkedIn at https://www.linkedin.com/in/marcy-humphrey-99543a275/

And visit her website at www.bluehummingbirdcounseling.com

Here is a transcript of her meditation:

This is Marcy Humphrey, and today I would like to share with you an energy cleanse meditation. Now this is awakening meditation, so feel free to keep your eyes open. Find a comfortable position to stand, sit, or lay down. If it is possible, set up in a way where you can temporarily rid yourself of any distractions to protect your mental, physical, and emotional energy throughout the day.

You must first become aware of how your energy is currently feeling in your body. Draw attention to your thoughts. As you start to notice what is on your mind, are your thoughts calm and peaceful or negative and critical? You could even have the same thought that is just repeating over and over in your head.

Notice what is happening with your thoughts right now,

so draw attention to your breath as you start to settle into your physical body. Is your breath fast and shallow? Or slow and relaxed. You may even notice that you may be holding your breath. Focus on what is happening with your breath right now. Draw attention to your emotions as you scan your body, as your body is where emotions are experienced and may often even get stuck.

Is there a place in your body where you feel these emotions? Maybe it feels like a tightness in your throat or your jaw, a constriction in your heart, a relaxed smile on your face, or maybe a feeling in your stomach. Notice where in your body you are experiencing emotions right now.

Now as you release any and all energy that you're experiencing that is not aligned with love and your highest self -- release this energy within the next three breaths. With a deep inhale and exhale. Inhale and exhale. Inhale. And exhale.

So bring your awareness to the top of your head, your crown chakra. Visualize a radiant rose quartz light shining down from the sky and coming through the crown of your head. Visualize this light filling your body with loving, peaceful energy into every single cell of your body.

Allow this flight to extend beyond your physical body. Let it surround you as it creates a protective shield. Visualize this protective shield expanding until it is several feet beyond your physical body. This shield is not to keep others out as this shield is permeable. The shield is for you to decide what energy you wish to let in and what boundaries you wish to set with others for your highest self.

As this meditation comes to an end, anchor this energetic shield to your physical body and keep it with you as you move throughout your day. Notice when you encounter energy that moves into your space. Pay attention to the thought. Feelings and sensations that you experience. Give yourself permission to allow only love in as you yourself are...

Who’s looking out for you?

In a world where getting what you want is entirely up to you, being a skilled negotiator is crucial to your success, whether you’re angling for a raise or trying to get an outstanding deal on a used car. Sadly, negotiation isn’t one of those skills we’re taught as children. The good news is, it’s never too late to learn how to be a more successful negotiator. You can start with these simple tips:

Do Your Research

Before you do anything else, you need to know the facts about what you’re negotiating for. If you think your job is worth a raise, first look up what the salary generally is for your position. If you’re looking at a used car, find out what other cars of that make and model typically go for. A little knowledge goes a long way.

Listen

A negotiation takes two people, both of whom generally want something. Start paying attention early on to what the other person is saying. Getting a feel for where they’re coming from will be to your advantage.

Speak Up

Never be afraid to ask for what you want. The trick is to remember there’s a fine line between being assertive and aggressive. Be careful about how strong you’re coming on.

Take Your Time

The temptation is to close the deal quickly and to take what you can get. Here’s where you need to pull back a little. It’s okay to take time to think about the offer. You also will want to go over the terms and conditions carefully before making a final decision.

Know When to Step Back

Remember, you can always walk out of the negotiation. Stick to your guns, especially when you know you’re in the right. When you’re willing to leave the table if you’re terms aren’t met, it shows you mean business.

No Weakness

The minute you start thinking of the other person as a bigger and stronger opponent, you’ve already lost. This is not the place to show weakness. Instead of worrying about your own shortcomings, concentrate on theirs. How can you use that information?

Remember the Give and Take

Don’t give up points unless you’re getting something in return. When you concede too much, you’re building up your opponent and setting a poor precedent for future negotiation.

Remember the trick is not to let things get personal. At the end of the day, if you knew what you wanted and feel like you looked out for yourself, then you’ve come out a winner.