Meditation Made Easy


When those who are not familiar with it, think of meditation, they often think of sitting atop a rock in lotus position, chanting om over and over again with eyes closed. Or they see it as something that you must sit in for a long period of time, very uncomfortably, and attempt the most difficult task ever: turning off all of your thoughts, staying still and silent.

That’s really not the case at all. Meditation is a form of observing, listening, watching, and waiting. It’s not about “doing” anything really. It’s best performed when quiet and still, yes, but there are many ways to achieve this, and most do not involve chanting or sitting on top of rocks (but that is a lot of fun fyi).

I want to share with you five fun ways to add meditation into your life. Only one involves stillness and silence:

1. Coloring.

Coloring is a great way to not only to be creative and carefree, but it focuses your mind on a simple, soothing task, creating an atmosphere that is peaceful and relaxing. Naturally, your mind eases and you can let go of worries and thoughts that do not serve you at that moment. Even better is to color pages where the words and images are inspiring or healing. I created a coloring book for this very reason. It’s therapeutic and a great form of meditation. You can check it out here.


2. Walking in Nature.

You do not have to sit still in order to meditate. It is a beautiful way to connect with the Earth by simply walking leisurely, taking some deep breaths as you go, and quietly observing the magical world we live in. Stay away from high traffic areas and find a path in the woods to hike, or a trail down by a river or pond, and listen to waters, the animal noises, the crinkling of the dry earth beneath your feet. Take in the scenery and scents of plant life and fresh air. Really breathe it in and feel a part of it all. There’s no need to rush anything and there’s no destination in mind. Just simply walk to walk.


3. Dancing.

Now to dance in nature, that’s a double whammy 😉 But dancing, anywhere, can ignite your soul within and bring out your inner joy, a sense of freedom and ability to let go. Put on some music and let it move you. Listen to the lyrics, close your eyes and sway. Move with the beats, allowing your body to move in whatever way it feels best. No need to follow a routine or do it a certain “way.” Simply allow your body to move freely to the music. Breathe, and feel the air move around you as you twirl or sway. Feel the music. Let go and release your worries with the flicks of your wrists or the kicks of your feet. Push the energy away with your hands and you dance. Feel the lightness fill you up. Let it carry you.


4. Exercise.

Running and yoga are the biggest forms of movement meditation besides dance. There is something about working your physical body out that opens up your spiritually body as well. It is a natural high, and it is something that frees your mind from the stress you feel when you’re not moving. It brings your mind to a center, and you become more aware of your body and the movements taking place. Get lost in this ecstasy when you exercise. You can even let go of the reasons you are exercising for (to stay healthy, to lose weight, to get stronger, etc…) and just enjoy the sensation of movement and the freeing spirit that comes along as you continue


4. Going to Sleep.

While it may seem odd, I do my best meditation and fall asleep the easiest when I meditate right before going to sleep. I do my normal routine like usual, but instead of just turning out the light and laying there trying to shut off my thoughts so I can go to sleep (like, yes, it’s 11 p.m. and you’re finally thinking of a good blog post? Nope. Go to sleep!), I pop in my earbuds and put some music on. I like this and this, and they play for the entire night which is neat. And instead of trying to sleep, which always ends up taking at least a solid half hour of me trying to shut my mind off and relax, I instead turn my attempt into meditation. I allow myself to relax comfortably on my back, and I let my body really be held up by the bed, relaxing my arms, legs, head, and full body into the bed. And then I just start to pay attention to my breath. I don’t try to change it or breathe faster or slower, longer or deeper, I simply start to focus my awareness towards it.


This is all I do, and suddenly, I am much more ready for sleep than I was when i just tried to lay there and do nothing. I generally just meditate like that until I fall asleep, and I wake up hours later with my earbuds still in, wondering how I fell into such a deep rest. It is amazing.


If you’d like more tips on meditation or other spiritual guidance, I would love for you to be a part of my online community on facebook! I talk a lot about self care, opening up to your own spiritual energy, chakras, reiki, meditation, self-love, living your dream life, finding peace, finding balance, releasing old thought patterns, etc…

Because I spend a lot of time adding valuable content, holding reiki sessions and card readings for everyone in the community, I do charge a small fee of $8 a month to be a regular member. But I encourage you to try it out free for a month and get to know us!

Just click here to request to be added, and I’ll send you a short welcome message to signify the beginning of your free month 🙂 Thanks, and have a peaceful, easy night!

<3 Amanda


My Launch for my Therapeutic Coloring Book! FREE Signed Copies & Card Readings!


Holy wow. Where did the year go? I’m seriously sitting down to write like 10 months since my last post on here… So much has happened. Let me give you the short version:

  • My daughter turned two! Last fall… and now she’s 2-1/2 and I feel like tomorrow she’ll be three. Time just flies by 20x faster after you have children. The world and our lives are magical like that.
  • I joined a spiritual coaching community to get further guidance on working with my spiritual energy and accessing my inner self. I’ve learned so much in the last three months, and there is an amazing shift happening in my life because of the actions I’ve taken from this new knowledge (or rather, opening up to the knowledge that was already there. More on that later I promise!)
  • I drew a coloring book. I started it in November, and now it is April and it’s published and hitting the online market soon! I am just bursting with awe at myself and my growth!


The thought to draw a whole book wasn’t even a passing thought when I first started. The sole reason I wanted to draw was because I was longing for a way to create a quiet, meditative space for myself to heal. Our bodies are great at self-healing. When you cut or bruise yourself, you don’t have to do anything but give the wound space to heal. So, doesn’t it make sense that our emotions and mental states can also be healed by giving the wounds space to heal? Meditation is that space.

Quiet time from electronics, bills, people, responsibilities, to-do lists, chores, planning, preparing, etc… time for yourself to do absolutely nothing but be. Be. Be still. Be quiet. Let go. Release.


But let’s face it. If you’ve never meditated or haven’t practiced very much/often, sitting still for a prolonged period of time can be… well… boring.

or difficult. We feel so rushed in our day to day lives it feels unproductive to sit still. Or too many thoughts enter our minds at once and we don’t want to deal with them. I’ve been trying to practice meditation for a few years now, and I am a second-guesser. I can’t allow myself to sit still in this practice because I feel like I’m either trying too hard or not paying attention. I get caught up on sitting still. I get caught up on breathing. I get caught up on trying to listen to the silence. And then I second guess myself and lose focus and I say forget it.

Or I start thinking about all of the things I haven’t yet accomplished, how I’m going to try and accomplish them, and maybe that’s more important than just sitting still…. Guess what? They are NOT more important!


So that lead me to drawing. I have always loved art, especially drawing… doodling really. And so, instead of just sitting quietly still, I decided I would draw, doodle, write. I began to draw the first page, flowers and a ballerina. I wrote the word “meditate” across the tutu on the ballerina, because dancing is a different form of meditation… my movement meditation. And I drew and scribbled other things… flowers that grew to the top of the page, the statements “I see the positive in all things” and “I Am Enough,” “I Radiate Joy.”IMG_20151121_221307

That was true meditation for me. And then it dawned on me. Not only is drawing these pages a form of meditation, but so is coloring them!

It was like the idea came from the sky, popped from the vast universe by my guides and delivered to me:  “Make a coloring book filled with healing designs and words and share it with the world.”

It brought me so much joy for the next several months. I would just start to draw and the right words would come to me. Or, I had a special phrase picked out that I wanted to share and the doodles around the words would transform into exactly what was needed to give those words even more power. It flowed out like true, light energy.


I have changed since I started the book. The coaching group I joined didn’t occur until I was already into the middle of the book. It was just another stepping stone in my transformation. I’m still in the midst of that shift, and I’m loving the person I am becoming. It feels more on the path that my life’s journey was meant to take me. It feels magical.


So, next Saturday, April 9th, I’m hosting a fun virtual book launch party on Facebook! I’ll be sharing a free page from the book so that everyone can download it and print it and we can all color together! I’m also going to be giving out a free card reading to everyone who attends, plus signed copies of the book and a few other prizes. I’m so excited. The feedback I’ve already gotten – from a few people who’ve had a chance to preview the book – has been amazing. I’m so honored for everyone who shares part of this journey with me. I have jumped outside my comfort zone like I never have before, and the support has been stellar.

((((((((Click here to join the party and win some prizes!)))))))))

I poured my heart, soul, and healing energy into this book. I want it to help people. Even if it is just an activity you do on a rainy day or to wind down from a stressful day, I hope it calms your mind and brings you happiness. But I also hope, if you need it to, that it will connect with you on a deeper level and bring peace and healing energy into your life <3IMG_20151120_204441

SUPER Easy Salmon & Asparagus

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Spaghetti and Meatballs.
Fish and Chips.
Fruit and Granola.
Salmon and Asparagus? Hell freaking yes.

I love this combo — not only is it full of flavor AND nutrition, but it’s SO SIMPLE. It all fits on one pan, there are only a few ingredients to put together, and what comes out of the oven 20 minutes later will knock your socks off.

There’s no concrete recipe for this deliciousness… Use what you have on hand, but fresh ingredients always pack more flavor.

Heat oven to 375 degrees Fahrenheit.
Line a cookie sheet or casserole dish with aluminum foil (not necessary, just makes clean up easier) and spray lightly with non-stick spray (I like coconut oil spray)

For the Salmon:
Lay fillets skin-side down onto pan
Sprinkle with salt, pepper, and garlic powder
Add a dollop of butter to each
Add a sprig of fresh rosemary to each
Squeeze a lemon slice over each and then add that too

For the Asparagus:
Chop off ends and throw into a mixing bowl
Drizzle lightly with olive oil
Sprinkle with salt and pepper
Mix until coated evenly
Place in single layer on baking pan
Sprinkle with fresh Parmesan or squeeze lemon juice over the top

Cover with foil and cook for approximately 20-25 minutes depending on thickness of salmon. Easy peasy, yet oh so flavorful!



Mexican Cauliflower Casserole

So, I’ve been trying to abstain from eating gluten and keeping my carbs/sugar to a low. The beginning of this week marked a sugar detox that I am trying out. I just want to omit sugar for about a week because it’s been getting out of hand. Summer and Starbucks will do that to any lady!working-at-a-coffee-shop-that-isnt-starbucks-43706

Yes… it got out of hand. And this week has been SO refreshing! I haven’t had horrible cravings for sweets, I’ve been doing my best to keep hydrated…. BUT…. I have been STARVING.

I thought I’d eaten enough food. I was eating veggies, fats, some carbs at night, but it just seemed like after every meal, an hour would go by and I’d be ravenous again! Could this be part of the process my body was going through to cleanse me from all the sugary garbage?

Turns out, no, probably not. I consulted with a coach of mine and she revealed to me something I’d been overlooking: FIBER INTAKE. yes, I was getting in more veggies, but not ones high in fiber. Yes, I’d been eating more fat and protein, but by lowering my carbohydrate intake, I had ultimately reduced my fiber content as well, thus leaving me with hunger pangs that – if left unresolved – would have resulted in me grabbing the nastiest carby sugary crap I could get my hands on.

Thankfully I’m quick on my feet, and came up with the most satiating meal I could put together with what I had on hand in my pantry and refrigerator.

Enter the:

Mexican Cauliflower

Between the bulky portion of cauliflower with zucchini and black beans, this was chalked full of fiber!  It’s also a very versatile dish depending on what spices & cheese you decide to add. You could make this a vegetarian meal by omitting the bacon…. Bacon was really non-essential, but I happen to look for any excuse to add bacon to a meal. It added a lot of flavor and a touch of saltiness. nom nom nom.

I ate this as a late breakfast all week — would really pair well with some eggs!


Notice: Mine did come out a bit more watery than I’d have liked it to. That was because I didn’t drain the water after cooking the cauliflower… I thought I’d added the right ratio so that it would soak it all up — almost! I didn’t want to lose any of the nutrients so I didn’t drain the bit of excess that was leftover. You certainly can, but it honestly was amazing anyway!

Mexican Cauliflower Casserole


2 tablespoons of coconut oil
1 head of cauliflower, chopped into florets
1 medium zucchini, diced
4 slices of bacon, cooked until crispy and crumbled
1 small onion, diced
1/2 bell pepper, diced
1 can of blacked beans, drained/rinsed
1/2 cup plain greek yogurt
1 cup shredded cheddar cheese (or any blend you prefer)
Spices to taste: chili powder, cumin, paprika, garlic powder, dried cilantro (could definitely use fresh), salt & pepper
optional: diced tomatoes, green onion

Heat oven to 400 degrees F.

Heat coconut oil in large pot on medium/high and toss in diced onion and peppers. Stir until slightly tender then add cauliflower florets. Stir occasionally until all oil is absorbed and cauliflower is starting to brown a bit. Add in zucchini and about 3/4 cup of water. Cover and let steam until tender, stirring occasionally. Add more water if needed. At this point you can drain the excess water, but if there’s only a bit left, you can leave it in. The casserole will just be slightly watery but flavor is TOPS!

Add in can of black beans, spices, yogurt, half of shredded cheese and half of crumbled bacon. Pour into 9 x 13 casserole dish. Top with remaining cheese and bacon. Bake for 30 minutes or until cheese on top starts to brown and bubble. Serve with eggs, additional greek yogurt/sour cream, salsa, or just scarf it up all by itself!

Please let me know if you tried this and enjoyed it as much as I did!

5 Nutrient-Rich Recipes for Fall

Yay, it’s October! It’s my favorite month of the entire year. I absolutely love Halloween, pumpkins, apple picking, the beautiful orange and brown crinkly leaves, and the cool breezes that make wearing a hoodie with a hot cup of coffee so much more magical. Don’t get me wrong; I love spring and summer too… but I loathe being hot and sweaty… or TOO cold (don’t get me started on the dread of winter).

Yes, Autumn and October for the win. It’s just the perfect balance of everything so savory AND sweet. So I’ve scrounged up (and scarfed down) some yummy recipes to get you in the mood for fall… and the best part is they are chocked full of nutrients and good for you stuff: whole foods, veggies (yes even in the desserts!) and none of the processed chemical garbage that we all need to stay away from. This is a bonus since eating a clean diet can boost your immune system to fight off the start of cold season (yes, even the best times of year have their drawbacks). So let’s get started with my top five!


courtesy of

1. Parmesan Roasted Cauliflower

This amazing vegetable is so versatile to make lower carb versions of rice, potatoes, breads, even pizza crusts! But, it’s really great if you’re also looking to simply have CAULIFLOWER. It’s delicious on its own folks…Yum! The oven brings out the best flavors, roasting until they turn just a wee bit golden brown. And who doesn’t love cheese?


2. Sausage Meatball, Kale, and White Bean Soup

courtesy of

courtesy of

This soup is no joke… I made this last night with some slight variations (I added some mushrooms, prosciutto, onion, fresh parsley and other herbs) as part of my meal prep for the week. My husband and I tried it today and he told me it was THE BEST thing I’ve ever made. I honestly could go eat a bowl right now it’s so tasty (and it’s almost 10 pm!) I think I’ll be making this right through the winter time. It’s hearty yet light, and warms you right up!

3. Paleo Butternut Squash Brownies

courtesy of Heather of

courtesy of Heather of

Sounds funny right? Yeah, I thought so too… and then I made them…. and then ate three all warm and gooey right out of the pan… I kid… I only ate one… but I wanted the other two! Squash is in season, so get creative! These brownies have no flours or grains, no added sugars (other than the chocolate chips), and only sweetened with additional honey or maple syrup. I’m getting ready to go use up the rest of my squash and double this recipe.


4. Sweet Potato Breakfast Skillet

courtesy of

courtesy of

nom…. not much more to say about this than that! This is a paleo lover’s dream breakfast! Lots of fatty crispy bacon, eggs, veggies, sweet pototatoes, oh my! I could eat this for breakfast, lunch, AND dinner. The sweet potatoes add the perfect touch of sweetness to the salty bacon.


5. Three Ingredient Pumpkin Cookies

courtesy of

courtesy of

Okay, I haven’t actually tested this one yet, but I’m adding to the top of the list of recipes to try. I mean, like tomorrow. If I had oats, I’d make them tonight! They are super simple and look delicious. And, I just had to conclude this list with a pumpkin recipe no doubt! Tis the season for pumpkin everything!


I hope you enjoyed this list and found something you’d like to try. One of the most important things to look for when trying new foods is the nutrition content… but we it’s gotta taste amazing too if we’re to come back for more. These all give me that sense of the coolness Autumn brings, both sweet and savory. And I can’t wait to try these recipes a dozen times more. Please share your thoughts about the list in the comments below! Thanks for reading, and remember: Be fearless, be brilliant, be YOU!

The BIG Reason We Struggle With Weight Loss? Self Love on the INSIDE!

So many of us struggle with losing weight. What if it’s our outlook? Whether we feel good about what we look like or not, are we caring about the way our body feels? Being healthy is a form of loving yourself.

You have one vessel for your life: your body

Treat it with love <3


Why Focusing on Weight Loss Doesn’t Help You Lose Weight

We all want to lose weight, gain energy, feel better, and live longer!

But, there are so many misconceptions, different avenues, and science-backed research that can lead you in a million different directions to try and reach your goal. There are two very important concepts we need to understand right away in order to discern through the garbage and find the valuable information.

  1. Each of us, as individuals, are different. There is not, and never will be, a one-size-fits-all magic diet or health pill. It just won’t work for everyone! Our genetics, our environment, our lifestyle habits, all play a role in determining how our bodies will function. Similarly, what we put into our bodies will affect us all in different ways.
  2. Weight loss should NOT be your primary focus. I don’t care if you have 10 pounds to lose or 100 pounds… Nor should we focus on gaining energy, or sleeping better, or any one specific aspect of our health. It seems like it would make sense to focus on something specific, especially if there is one part of your health that is more compromised than the others or you are struggling with a disease, like diabetes, high blood pressure, depression, etc… There is profit in a laser focused approach like this… The pharmaceutical industries can produce one pill to help you with energy, one pill to help you lose weight, one pill to help you sleep better, four different pills to combat your anxiety and depression, etc… but are they curing the underlying issue or just putting a band-aid over it?



The focus should ACTUALLY be in optimizing your overall health…. If you could just do one thing to fix all of your problems and prevent new ones from forming, wouldn’t you rather do that instead of taking a bunch of pills or trying a fad diet?

The underlying issue to all of our health concerns (and I mean ALL of them), is our nutrition! Even if you eat a fairly balanced diet, you are still at a very HIGH risk of having a nutrient deficiency… pesticides and herbicides in our produce, processed foods, diets high in wheat, sugar, or soy, stress and environmental factors can all contribute to a depletion of nutrients… and not having enough of just ONE essential vitamin or mineral can throw your entire health off balance!

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From acne, to weight gain, to diabetes… our nutrition affects this all.

So please…. hear me. The focus needs to move away from weight loss and shift to balancing our nutrition. Then the weight loss will take care of itself!


How do you view healthy?



What do you consider healthy?

A golden number on the scale? A  pant size?

Get rid of those notions that you MUST fit into a certain number to be “healthy”

Healthy is nourishing your body with things to supplement the best version of you.

Stop stressing over a number and start investing in making changes so you can finally feel that “I’ve never felt so refreshed and energized” feeling. That’s when you’ll see the best results! You owe it to yourself to feel great.




Grilled Shrimp Vietnamese Spring Rolls
Yum! Authentic international cuisine that’s home made, easy and super healthy, not to mention DELISH!
Grilled Shrimp Vietnamese Spring Rolls
  • 1 pound uncooked shrimp, 16-20 per pound. I prefer Key West pink shrimp because they’re super sweet
  • 1 tablespoon olive oil
  • 1 lime, juiced
  • 1 teaspoon lime zest
  • kosher salt and freshly ground black pepper
  • 10-12 8-inch round rice paper wrappers
  • 6 ounces rice or vermicelli noodles, softened in hot water and drained
  • 1 red bell pepper, seeded and thinly sliced
  • 2 carrots, peeled, halved and thinly sliced
  • 1 cucumber, peeled, seeded, halved and then thinly sliced
  • 2 cups spring green lettuces
  • ½ cup cilantro leaves
  • ½ cup Thai basil leaves
  • ½ cup mint leaves
  • Peanut and Nuac Cham Dipping Sauces
For the Peanut Sauce
  • 2 tablespoons smooth peanut butter
  • ¼ cup hoisin sauce
  • 1 clove garlic, minced
  • 1 tablespoon water
  • 1 teaspoon sugar
  • ¼ teaspoon crushed red pepper
For the Nuac Cham Dipping Sauce
  • ¼ cup rice wine vinegar
  • ¼ cup fish sauce
  • 3-4 limes, juiced
  • 1 clove garlic, minced
  • 2 tablespoons grated carrot
  • 2 tablespoons sugar
  1. Shell and remove the tails from the shrimp and rinse. Place in a bowl and drizzle with the olive oil, lime juice and lime zest and season with the kosher salt and freshly ground black pepper.
  2. Skewer the shrimp and heat the grill to medium heat. Brush the grill with oil or cooking spray and cook for 2-3 minutes on each side then remove and let cool.
  3. When cooled, remove the shrimp from the skewers and slice in half from head to tail and set aside.
  4. Fill a large plate or pyrex dish with warm water, dip a rice wrapper into the warm water and completely submerge the wrapper for 1 minute. Set on the wrapper on a clean, flat surface and arrange a few slices of the veggies and herbs on the bottom ⅓ of the wrapper then top with a few lettuce leaves, a small handful of the vermicelli noodles then more veggie slices and herbs.
  5. Place 3 shrimp halves, grilled side down, on the rice paper just above the pile of the vermicelli and veggie pile. Fold the bottom of rice paper over vermicelli and veggie pile and roll over to form a cylinder. Fold in the two sides of the cylinder to make a package and keep folding over until it resembles a burrito shaped roll. Cut in half or in thirds, and serve with peanut and nuac cham dipping sauces.
For the Peanut Sauce
  1. Mix all of the ingredients together in a small bowl until smooth. Serve at room temperature.
For the Nuac Cham Dipping Sauce
  1. Mix all of the ingredients together in a small bowl until sugar has dissolved. Serve at room temperature.

Hidden Veggie Turkey Meatballs



If Ryan Goslin reminded me, I probably would eat more veggies!

There are plenty of excuses for not eating enough healthy foods. Time is one of mine. If I don’t meal prep, my eating habits suck! And, while I don’t dislike a lot of vegetables, they’re just not my favorite thing to eat. So, rather than sit down to every meal and eat a plate full of spinach and sweet potatoes (I happen to love spinach!), I find it’s easy to meet your daily requirement by sneaking extra veggies into yummier tasting dishes!

Enter the hidden veggie turkey meatball….  Unless you cautiously inspect your meatball for the tiny hidden flesh of carrot or zucchini, you aren’t going to know it’s in there. These babies are loaded with fresh basil, carrot, onion, broccoli, and feta cheese. You can use whatever veggies you like: zucchini, cauliflower, sweet potato, spinach and celery would all make a great addition!


So, I mentioned that broccoli was involved, and here’s the thing…. I’m not a big fan of chopping up the stalk and eating it… I don’t know why, but it’s just the not the same as the little tree part! For my hidden veggie recipe, slicing up the stalk was a way to utilize it in a more appealing manner. It looked much prettier after it was all sliced up!

broccoli stalkbroccoli mandolin

After all my veggies were sliced, I chopped up a handful of fresh basil. Isn’t the scent just amazing? I love working with fresh herbs – mint and basil are my favorites… come to think of it, I may add a little mint next time too!


Once the mixture is made, roll ’em up into neat little balls and place on a lightly greased baking sheet. I use Smart Balance olive oil spray (non gmo).

Bake at 400 degrees for about 30-40 minutes — roll them over halfway through cooking to get a nice crispy outside.

I baked these up on a Sunday night and stored them in the fridge for a weeknight meal. Pasta and sauce are easy to whip up in 15-20 minutes, making this dish quick yet indulgent, and all the while chock full of vegetables! My hubby ate the leftover meatballs all by themself. He said it was his favorite meatball I’ve ever made… and this is the only hidden veggie recipe I have. I think I’m on to something!

turkey meatballs

1 lb package of organic ground turkey
2 cloves garlic, finely chopped or grated
1/3 cup grated onion
3/4-1 cup grated/chopped veggies (carrot, broccoli, spinach, zucchini, etc…)
1/4 cup chopped fresh basil
1 egg
1/3 cup of bread crumbs
1/3 cup feta cheese


Preheat oven to 400 degrees F. Lightly grease baking sheet (I use Smart Balance non-gmo olive oil spray)

Combine all ingredients and use hands to mix evenly through ground turkey. Roll into 1-2 inch balls and place on baking sheet. Bake for 30-40 minutes or until temperature in the middle reaches 160 degrees. Roll over halfway through cooking to ensure even crispiness.
raw meatball

Let me know how yours turns out!

Namaste, Amanda

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