Centered in the City

"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! 

Think a noisy environment is the wrong place to meditate? Guess again! Wherever you go and wherever you are is the perfect place and space to meditate--even if cars are honking or people are yelling. During this meditation you will learn how to use the noise of your external environment to support you tuning deeper into your internal environment. This was one of my favorite meditations to practice...

Tap into your inner knowing and wisdom by giving your 6th chakra a "lick." (You'll get what I mean when you listen to the recording). This 10-minute meditation is just the medicine you need to create some mental space and let your intuition shine. This is the perfect mediation for those moments when you are in paralysis analysis, consumed by self-doubt or have some big questions you are pondering....

"The important thing is not to stop questioning. Curiosity has its own reason for existing.  One cannot help but be in awe when he contemplates the mysteries of eternity, of life, of the marvelous structure of reality. It is enough if one tries merely to comprehend a little of this mystery every day. Never lose a holy curiosity." ~ Einstein The gift of curiosity begins by connecting to your breath...

As humans, we sometimes tend to doubt ourselves. We question our worthiness, our skills, our looks and our ability to handle challenging situations. In order to build true confidence, it must come from the inside out. And the key to building confidence is creating a deeper sense of trust from within. During this meditation, I walk you through a powerful mantra to support building and strengthening...

Acceptance is the ability to experience ourselves and our lives as things are. It is a move away from self-deception or denial and towards reality. When we let ourselves face reality, we are truly present, and the tendency to resist or numb fades.   

 Are you healing from a physical, emotional or mental injury? If so, this meditation is all about sending love & kindness to your body and your cells to create an extra boost of healing energy. I love practicing this meditation when I feel anxious about my health or I am recovering from a cold/flu. Consciously sending positive vibes to my body feels like I am giving myself a big hug from the insid...