Centered in the City

Kicking off the year exploring the "All or Nothing" mindset that is really helpful to understand when building sustainable rituals and habits. Believe me, I know this time of year, we are all about creating helpful behaviors that last. However, we can sometimes get trapped in this thinking pattern oof "all or nothing", which can hold us back from taking action and living a life we love.  During th...

In this episode with Bossed Up Founder and CEO, Emilie Aires, we explore the monotonous and necessary aspects of self-care--challenging the status quo definition of self-care. (Hint: It is not all about face masks and bubble baths.) Emilie highlights self-care is about setting boundaries, having tough conversations, creating financial security and listening to your own internal wants and desires....

In this episode, I interview, Kristen May, a Mindfulness & Yoga Teacher as well as an Engineer by trade. She vulnerable shares how she found mindfulness and continues to use mindfulness as a tool and practice to manage various cycles of stress, burnout and depression throughout the last decade. Kristen discusses how she uses her mind and body as a "laboratory" to constantly check-in and be curious...

In this episode, Jenny Blake and I explore how to claim attention and time with heart . We discuss how one can use her Pivot Method for thinking about self-care pilots as well as what to do with the guilt or "all-or-nothing" thinking traps that so commonly pop-up! Jenny dropped what she believes is the most under-utilized superpower we all have but highlighted we need to get quiet in order to hear...

Join me for a conversation with health coach, Kelley Sinnock where we get to listen and learn how she is using holistic self-care to help heal from digestive issues, anxiety, headaches and back pain. 2020, was the year that allowed Kelley to slow down and "let go" of all of the wellness "rules" and create space to slow down. In this episode, we talk about how to schedule self-care, stay motivated,...

Tis the season where we get to reflect on all we are thankful and grateful for. This year, Thanksgiving and the holidays will look different because of COVID health guidelines and restrictions, but that doesn't mean we still can't plant and connect to feelings and sensations of gratitude.  Gratitude is a powerful emotion that not only can support our mental health, but has been proven to positivel...

A 24-minute meditation to support you exploring, managing and releasing chronic stress. 

Listen to this 10-minute guided meditation anytime you feel acute moments of stress through you off balance. Use this practice to help you slow down, relax the body/ nervous system and gain clarity of mind. Feel more centered and focused to handle whatever life just threw your way. 

This meditation is inspired by teachings I received from Insight Meditation teacher, Tuere Sala.  This practice is about how we can intentionally cultivate, connect to and share joy. This practice is a reminder that joy is available to us at any moment, even when there is so much grief and destruction. 

Combat Zoom fatigue with your co-workers, by taking a 5-minute mindfulness meditation to center yourselves before the beginning of your team calls. Meditation not only supports us managing stress, anxiety and depression, but it trains our mind and attention to be present. When we are present it enhances communication and makes us happier human beings! Try playing this recording at your next team m...

This meditation podcast is designed for my white brothers and sisters. For white people wanting to take authentic action to be an anti-racist and create a more inclusive, equitable world.  You may be feeling frozen, notice fears of not wanting to say the wrong thing, fear of being a follower or even feeling so overwhelmed you don't even know where to start! Wherever you are on the spectrum, it is...

Practicing acceptance is a key part of our mindfulness practice. It is a type of mindset and attitude we can bring to our present moment experience that creates more ease and lightness, especially when we are faced with difficult or unpleasant experiences.  Practicing acceptance can support us ditching the need to control the situation and outcome and instead have the willingness to be with our cu...

Celebrating Mother's Day during a pandemic might look differently this year. You might not be able to hug and squeeze them, but that doesn't mean you still can't celebrate them by sending warm wishes. Mother's Day is challenging for me since I lost my mother almost 10-years ago. But just because she is not alive, doesn't mean I can't still connect to her and honor her.  Enjoy this guided meditatio...

Are you experiencing Zoom fatigue from non-stop meetings? Are you noticing you are having headaches or feeling lethargic because you haven't left the house in a few days? If so, mother nature might just be your cure to feel more calm in your mind, centered in your body and connected to the pulse of life.  During this meditation, I guide you through a "mindful walk" as you explore the outdoors with...

During this pandemic and when we are under constant stress, it can be easy to let our minds get trapped in negative thinking. Trapped in negative thoughts about what's not working, this sucks, and stay focused on the problem. Getting trapped in these thinking patterns creates a doom and gloom reality, which means we are no help to ourselves or anyone else. We create more tension and stress in our...

This episode is a mindful inquiry process where you can practice active listening or grab your journal and write down your observations. ******************************************************************** During this time of seeking shelter, we have an opportunity to get to know ourselves on a more intimidate level. The business and hustle and bustle of life has slowed down, which creates an oppo...

We are experiencing a global pandemic with COVID-19. We are experiencing uncharted terfitoritories, which means life in our typical daily flow is not "normal." You are probable working from home, practicing social distancing, and limiting your time in public spaces. There will be a natural desire (especially if you are a driven type "A "kinda person like me :) to maintain normalcy and power throug...

We are in the midst of chaos and instability during these Coronavirus times. One of the ways we can stay healthy and help protect the spread of germs is by washing our hands, constantly. If you are like me, washing your hands after using the bathroom or preparing to cook something are practices I do on autopilot. However, during these COVID 19 times, it is necessary to stay present and diligent ab...

The Coronavirus (Covid-19) is a global health crisis that is not only affecting the physical health of thousands of people, but it is also affecting people's mental health. People, communities, businesses, schools, families and organizations are all feeling anxiety about how to stay healthy and prevent the virus from spreading. In times where there is lots of anxiety and fear, it can cause us to f...

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...