Centered in the City

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...

Check-in with yourself versus checking-out. Tuning into yourself is a great way to gain awareness about what's going on in your mind, body and breath. Listening to yourself on a deeper level is the first step making more conscious choices in your everyday. Checking-in is a great daily habit to build. Start to strengthen those muscles by adding this meditation into your daily flow. 

In my mind, equanimity is the key to life. This is a super helpful practice when building a business, in an intimate relationship, during a job search, mourning a loved one or even stepping into stressful or high pressured situations. Equanimity helps us find our center and ground into reality when the "winds" of the world pass through and around us.   Practicing equanimity is the ability to not c...

Connect to the qualities of giving & receiving in your breath, body and mind. Tis the holiday season, a time of giving & receiving. How often do you think about your relationship to these concepts? Sometimes we find one is easier, more pleasant or difficult than the other to practice. Feel me? In order to balance in your ability to give and receive, settle into this 12-minute meditation and explor...

How much do you trust yourself overall on a scale of 1-10 (1=low and 10= high)? If you are like most people, your answer might be on the lower end. Trust is a foundational pillar that tends to be difficult to embody and live. We have created so many limiting beliefs that prevent us from fully trusting ourselves and each other. In order to be in relationship with others and our world, we must first...

'Tis the season of travel! In order to support you transitioning through travel with ease, enjoy this 10-minute, guided meditation. Shake off the adrenaline and anxiety of rushing to catch your plane, train, bus or car, and settle into the present moment so that you can show up to your next destination feeling refreshed and centered. This is also the perfect meditation to practice if you find your...

Feeling out of balance?  Questioning your values and what's important to you? Listen to this Alignment Meditation to connect to your core values and strengthen your sense of identity. At the end of the meditation, you will have a deeper connection to your body and feel more confident about what you stand for and the choices you make. 

Do you notice your mind focused on what's not working? What you don't have? How unfair/unlucky you are? Add a dose of gratitude into your life to shift your focus and gaze to what is working, what you can celebrate and where you are fortunate. Allow yourself to live and appreciate from your heart. It will give you more energy and inspiration to live a life you love and see the world with more colo...

Don't have much time? Rushing to get out the door in the morning? No problem! Take 3-minutes for yourself to pause and breathe. Notice how carving out only 3 minutes can shift your energy and perspective. Now you have no excuse for not fitting a few mindful moments into your day.  

Are you feeling sluggish and hungover? Eating greasy food and watching TV not helping? Try rejuvenating the mind and body from the inside out with your breath. Let this soothing meditation restore your energy and sense of inner balance. 

Nervous to see a family member you have a hard time being around? Can't stand the energy of your roommate and need some space? This meditation supports you creating a bubble of light to support toxic energy from entering your sphere. The key is to connect inwards to create your protective layer outwards. Listen in and let me know how this supports you.   Check out the Mindful Moment Immersion Prog...

To meditate doesn't necessarily mean you have to be sitting or lying down. Instead, you can practice walking mindfully as a tool to help you slow down your internal and external pace. When you walk mindfully, you create space to connect to your body, your breath and the environment around you. This practice is an awesome tool to use during your lunch breaks, in between meetings or even after a bat...

Do you have trouble sleeping? Does your mind get restless the second your head hits the pillow? Try listening to this 20-minute meditation to help you fall asleep at night. Let the "monkey mind" turn off and the body lead you into a deep, restorative slumber. 

Give yourself the gift of space with a 15- minute meditation that can be practiced at any time of the day. Create a sense of spaciousness with your breath so that it can transcend into your mind and body. This meditation will help you clean out the cobwebs so that you can create clarity. 

In this episode, I walk you through a letting go meditation so you can release the thoughts, beliefs and stories you cling to. Ditch the monkey on your back, the elephant in the room or anything else big or small you are grasping. 

This meditation supports you taking 5 minutes to pause and breathe at any moment during your day. Use this as a tool to transition from work to home, in between meetings or during your morning routine. 

Do you ever find yourself getting frustrated or impatient when waiting in line? If so, this meditation has your name written all over it. Learn how to pause, ground your feet and breathe so that you can let go of your emotions and find ease. Waiting in line becomes an opportunity to create a mindful moment.