The Inward Journey - Guided Meditations

This future-self visualization is one I return to often when I find myself feeling like I'm not good enough or not doing enough... By thinking about myself in the future, I bring more love and acceptance to the person I am now. What would my future self say to me right now? My friend, I want to share this powerful practice with you in the hope that it will bring about feelings of enoughness a...

Where there is no attachment there is abundance. Where are you grasping? What are you attached to? A thing, a person, external validation or an outcome? Let it go and make room for more. Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist for the Online 12 Week Meditation Teacher Training. Fill out the interest form here so we can hop on a phone call an...

How do you measure the success of your day? Often we base our success on how productive we are and what we can accomplish. It can leave us feeling like we always have to do more... But what if there was another way to measure the success of our days? What if it could be measured on our ability to practice presence?  This meditation is for you to reflect on your definition of success and maybe, jus...

My friend, your thoughts and feelings don't have to consume you.  Just like a river flows by, so can the things you think and feel.  Join me in this river visualization as you focus on staying grounded to create a sense of inner freedom and peace of mind. Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist for the Online 12 Week Meditation Teacher...

“Silence is not the absence of sound, but the ability to exist within it.” This meditation is meant to help you sit in the stillness and silence of your mind and your heart.  Be still and bring awareness to your inner world to create a new sense of positivity as you start your day.  Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist for the Online 12 W...

Going for a walk outside is a great way to soothe your nervous system. Going for a walk AND meditating? Even better. This walking meditation will help you create awareness of the world around you and within you. Take time to notice your surroundings and see things (including yourself) in a new way.  Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist fo...

My friend, is there something holding you back from speaking your truth?  Like there's something you want or need to express and it seems to get stuck inside?  This meditation is for that feeling. Through breathwork and affirmation, we'll work to clear any blockages that are holding you back from using your voice to speak your truth and express yourself clearly. I hope you'll leave...

Our worries can bear an extreme weight. We carry them around with us daily and they hold us back from entering into each moment with our full presence.  This meditation is meant to help you let go of the weight of worry. By doing so, we can make room for trust. Trust that we are on the path that is meant for us and trust that life is happening for us, not to us.  I hope you feel the weight of worr...

Do you know that feeling when you experience a wave of sadness, anxiety, worry, fear, or low energy? That feeling when you're restless and maybe even feel a knot in your stomach or throat or another sensation in your body? These are signs of a dysregulated nervous system. My friend, it's a human thing. We all experience nervous system dysregulation from time to time and when we do, let&a...

How do you define "strength?" What if I told you the strongest people I know are also the softest... And the act of softening can be the very thing that will make you stronger. In this meditation,  we'll reflect on what it would look like to  set down what you are trying to carry alone and how to soften (even during difficult times). And in that, you will be stronger.  Join me for L...

When we feel off and down we usually are stuck in our overthinking, overanalyzing, overwhelmed mind.  In order to regulate our nervous system, we must drop into the heart. This meditation will help you recenter back into your heart, feel more grounded, and regulate your nervous system. Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist for the Online 1...

If your heart is feeling heavy or off, this meditation is for you. This practice of loving-kindness is a way to send well wishes, good energy, and positive thoughts to yourself and others. In this meditation, we will create what is called 'metta' - an intention to improve our emotional state and to return to our natural compassionate being by sending loving kindness toward others (includ...

My friend, you have never seen this day.  It is a gift that you woke up and are here.  If you find yourself starting your day with anxiety, fear, doubt, or restlessness about what is to come, this meditation is for you.  Be still before you jump into your to-do list. Take time for you.  You won't regret it.  Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join t...

We've all been there... Feeling low energy, low motivation, low inspiration, and overall down. This meditation is for those times.  To sit with how you are feeling with less judgment and more curiosity and acceptance.  My friend, I hope this meditation will help you feel more at ease. Remember to be kind to your mind. ✨ Join me for Live Meditations, Courses, and more on the free Insight Time...

If you know me or have been receiving my email newsletters, you know I am anti-resolutions for the New Year.  What I do love is time to reflect and begin again. This meditation includes a series of questions for you to gain clarity and reflect as you enter the New Year.  There is lots of space for you to sit and the answers will come. I hope you enjoy.  Join me for Live Meditations, Courses, and m...

We need the wind. We need the adversity. It reminds us that we are incredibly resilient and can endure whatever comes our way. This meditation is dedicated to my strength training coach, Katie. She shared this BioDome experiment in one of her classes. It really resonated with me. Little did she know, she herself would need this reminder too. She is currently going through some health challenges. ...

The greatest gift you can give yourself isn't a physical gift. It's the gift of allowing yourself the time and space to be with you and go on the Inward Journey. You are a beautiful and complex being worthy of being discovered, explored, and held through all moments in life. You are worthy of your own curiosity, care, and love.  Today, join me as you rediscover your own self-love and pea...

No feeling is final and this too shall pass. My friend, join me to take a few minutes to breathe and soothe your nervous system. Your breath is an incredibly powerful tool to help you ease into anxious feelings and calm your mind and your body.  And the most beautiful part? Your breath is always with you.  Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Wait...

How often do we end up missing what's happening now as we get caught up in moments that happened in the past or await moments that might happen in the future?  In this meditation, reconnect with your present self. It's the only version of you that is true at this moment.  Enjoy the sweet sound of sound bowls in the background as you regain your presence and focus your energy on who you a...

You can't pour from an empty cup.  Maybe you've heard that saying a hundred times and yet, how full is your cup?  In this meditation, let's take a few moments to focus on ourselves. Self-love and self-care are not selfish.  By meeting ourselves and meeting our own needs first, we can show up in meaningful ways with the people in our lives.  Join me for Live Meditations, Courses, and...

Remember: Meditation doesn't always have to look a certain way. It doesn't have to be long. You don't have to be in a certain posture. Sometimes, it's about sitting with ourselves for just a few moments. This meditation is a little different.  I'll be with you, in the beginning, to set the intention for this powerful pause and then give you space to just be. Try it out. 😊...

My friend, we are on the same team with ourselves.  Being on the same team means allowing ourselves to feel and hold our thoughts and emotions with non-judgment.  We are the thinkers, not the thoughts.  Use this meditation to remember you have permission to feel all things and you are capable of holding yourself through it all.  Use this meditation to remember that you are on the same team as YOU....

My friend, you are worthy of a deep, restful sleep and sometimes the nervous system filled with thoughts and anxieties can get in the way.  Use this relaxing body scan meditation to relieve restlessness and anxiety to help you fall asleep faster.  Embrace stillness and use this meditation to drift into a restful sleep.  Join me for Live Meditations, Courses, and more on the free Insight Timer app....

What kind of stories are you telling yourself?  Maybe they are stories about yourself or about people around you.  Our inner dialogue is an incredibly powerful force in our lives.  These stories have the power to impact and alter our reality and the way we experience the world. I know that's been my experience lately...  This meditation is about letting go of those stories.  I hope you'l...

My friend, there is always room for multiple feelings to exist at once.  All the contradicting emotions and feelings make sense. Despite a feeling like grief,  something like gratitude can still be present. This meditation is about allowing and embracing the many things that may be swirling inside of you all at one time.  Let's embrace duality, together.  Join me for Live Meditations, Courses...