Centered in the City

Multi-tasking can sometimes be our default mode. Just like we can have so many windows and tabs open on our computers, our mind can have so many various thoughts/lists/tasks/memories/worries all playing at the same time. What happens to a computer when we have so many programs running at the same time? It depletes the computer's battery! Learning how to focus our attention is key to feeling more p...

Do you ever feel triggered by something or someone and it makes you want to scream and throw a temper tantrum? Yup! We have all been there! Maybe it tends to happen with your partner, family member, co-worker or a random person on the street . We all have had our moments when we lose control and our emotions get super big and heavy. Our response in these outbursts might turn into anger, sadness, f...

Happy New Year! This is the first meditation recording of 2020 and I am kicking it off by supporting you creating an embodiment practice with your Power Intention of 2020 . A Power Intention is using a word / words / phrase to help guide your bigger vision for 2020 and how you want to be and feel. Don't have a Power Intention of 2020, yet? Walk through my process here .  Also, join my virtual Inte...

Do you sometimes feel like you go through the motions and aren't supper present? Me too! Especially during the holiday season! During this podcast episode, I guide you through a practice in "savoring" in order to support you slowing down and creating more spaciousness to enjoy the moment instead of consume it. This practice has helped bring so much more joy and sparkle into my experience.  Let me...

Have an important meeting, presentation or performance to prep for? I got your back! During this meditation, I guide you to feeling your nerves/excitement/anxious energy and funneling it into creating a mindset for focus and success. Being nervous or feeling knots in your stomach is totally normal. Now you will know how to manage the sensations instead of letting the mind catastrophize your experi...

Do you know what your core values are? Core values are guiding principals that are unique to you. Knowing your core values help you make decisions and live with more purpose. During this guided meditation, I support you creating more internal alignment so that you can have more external alignment. This meditation is a powerful grounding practice that supports you feeling more alive and confident i...

"If you want others to be happy, practice compassion. If you want to be happy, practice compassion." - Dalai Lama   We live in a "suck it up" culture where we are told it's not ok to feel or experience our pain or sadness. There is this belief we have to hide it or push it away from bubbling to the surface because it isn't pretty or polite. For instance, we typically don't allow ourselves to exper...

For all the brides and grooms out there (or however you like to identify yourself), this meditation is specifically for you. There is so much preparation and planning that goes into your wedding day celebration that it is important to be as present as you can to full receive and enjoy the fruits of your labor. Try to take 10-minutes for yourself before all of the wedding day prep begins and connec...

Do you feel a sense of ease when you are at the beach by the ocean? Me too! When I was in Tulum, Mexico this meditation was my inspiration to feel the flow and ease of the ocean within my body. It supported me staying present and detached from sticky thoughts or emotions. It helped me feel more fluid and the ability to release control and just be present.    I hope you enjoy! Feel free to share wi...

Sometimes we must physically move our bodies to process emotions or discover something new about ourselves. Add this movement meditation into your practice and discover what happens when you let your body lead and your mind follow.    This movement meditation is inspired by the work of my mentor, Krista Petty Raimer in her Grace experiential workshop. Discover more about her work here: https://bol...

Try this meditation if you are managing anxiety, faced with an life interruptions (big or small) or you feel like you spend too much time in your head. This meditation will offer you a chance to come into your body and feel how rooted and strong you truly are.  This is one of my personal favorite meditations to support me grounding when life feel chaotic. I have always loved mountains, but this me...

Ever notice how good a smile feels? Let's practice smiling more since it has so many positive health benefits! Cultivating a quality of kindness is a huge piece of our meditation practice. Not only does it support us being kinder to ourselves (especially that pesty negative self-talk), but it also supports us being kinder to each other and the environment. With a simple smile, it can change so muc...

Sometimes our adrenaline filled days come home with us and it can take awhile to unwind, feel present and relaxed when in the sacred space of our home. We may notice this frenetic energy brings us straight to the fridge to grab a snack, right to the television to create more noise or maybe we end up taking our irritable energy out on the people closest to us.  So instead of acting out,I welcome yo...

Inspired by Marie Kondo's mission to help people tidy up their physical space, I thought we would use that same approach to de-clutter the mind. In this meditation, learn a visual technique to practice that helps clear the clutter in our mind so that we can create more space to feel. 

This meditation is influenced by Jon Kabat Zinn' s Love & Kindness meditation. The more formal metta practice (compassion practice) typically starts off by giving love and kindness to yourself first before spreading it. However, this guided meditation takes a slightly different approach. A lot of the time there is a pattern that people struggle to give love and kindness to themselves and find it e...

Before the end of the year, gift yourself 10-minutes to slow down. Melt the remnants of the holiday away, recharge your batteries and create conscious space for what is next. 

Be prepared for the holidays by equipping yourself with a holiday mantra. Pull this out at any point when you need a moment to decompress, refocus your attention and create some ease. Remember, what you cultivate is what you create. Let your mantra support you creating the good sh*t so you don't have to worry about the bullsh*t.    

Tis the season for travel. The perfect opportunity to practice staying centered when we can't control various variables of weather delays, lines, crowds or traffic. Practice this 5-minute centered meditation to support you loosening your grip of control and enjoying the journey without the headache or extra frustration. In the end, life is in this moment so why wait to feel happier when you can ch...

Are your thoughts caught in the "negative Nancy" spiral? Change your lens and focus from what isn't working in your life to a place of ease and joy. Self-care begins with your mindset so let's get intentional about where you want to put your energy and focus. You will be amazed at what 10-minutes can do for you! 

Due to the current political and social climate, there is a lot of instability and anxiety present in our culture. Whether you feel it inside of you, see it on others or just read about it, it is a fact that people are experiencing more anxiety than ever. Instead of dismissing these emotions or numbing out, I welcome you to face them with courage.  "We cannot selectively numb emotions, when we num...

Waking up in the morning can be challenging. Especially as we step into fall and face darker days. Instead of dragging your heels and sleep walking through your routines, enjoy practicing with this 10-minute morning meditation to support your mind, body and breath wake up to the gift that life truly is. With every conscious breath you will feel more awake, connected and grateful for the life you g...

Ditch the guilt and resentment you might be holding onto against yourself or others. Create a sense of freedom and ease as you set your relationships free. 

The 4 elements of earth, water, fire and air make up everything in our world. Check out this 20-minute body scan meditation, that explores how the 4 elements are alive inside of your body. This meditation will support you feeling grounded and more connected to the wonder and beauty that is your body. 

Connection is one of our human basic needs. That sense of love and belonging -- knowing that we matter, have a community and feel at one with our surroundings. It can be challenging in a fast paced world to feel authentically connected. Try listening to this meditation as part of a continual practice to connect to yourself and the greater world around you.

This meditation is designed to kick the negative self-talk and personal judgements you may have about your body to the curb. Instead, replace those thoughts with more words of love, kindness & gratitude for all that your body does. You and your body are AMAZING and will never happen again. So simmer in its glory and celebrate every inch of your being!