The Inward Journey - Guided Meditations

What if gratitude is simply the art of paying attention?  Noticing the small, unique, beautiful, challenging moments and things that are occurring in our lives from moment to moment.  On holidays like Thanksgiving, maybe the greatest sense of gratitude we can create is by being present and paying attention to the people and experiences happening around us.  Before you connect with others in your l...

Most of us have felt it...  Whether intentionally or unintentionally, we head to social media and get sucked in. All of a sudden, time has flown by and we find ourselves aimlessly scrolling and wondering how we got there in the first place. How often do you pause to take inventory of how you feel in those moments? What comes up for you? Comparison? Self-doubt? An urge to buy new things? An urge to...

What are you carrying, my friend? What is feeling heavy on your heart? It's time to set it down and let it go - even if just for a few moments. Join me in this meditation to relieve stress and let go of what is weighing you down.  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 in...

You woke up. It's the start of another day.  Whatever you are feeling this morning is okay. Let it be.  No matter how you start your day, know that you can always come back to this practice of deepening your breath, slowing down, and recognizing what a simple gift each day is.  ✨ Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist for the Online 1...

My friend, when was the last time you celebrated yourself? So often we are always looking forward to the next thing. Focusing on what is ahead of us and who we think we need to become in order to get there.  But how far have you come already? Have you recognized and celebrated your growth? Not just for all you've done, but for who you have become along the way. You deserve time to see yoursel...

It's Sunday and the waves of anxiety and worry start to pour in. If you find yourself getting swept into what's ahead and all that you feel like you have to do, take a few moments to remember to be. My friend, you can tap into the peace within you.  Right here, no matter the uncertainty, you can still feel peace.  Join me for Live Meditations, Courses, and more on the free Insight Timer...

I was recently at a retreat focused on The Four Agreements and the first agreement really stood out to me: be impeccable with your word.  So often, we associate our 'word' with what we speak out loud and say to others. But about what we say to ourselves?  How are you speaking to yourself in the quiet of your own mind? The things we say to ourselves and the stories we tell ourselves can b...

Lately, I've been finding myself wanting to abandon some challenging feelings that have been coming up. Have you ever felt this? It's like we start to feel things that are uncomfortable and then immediately we want to leave. We want to abandon ourselves and avoid the things swirling within us by numbing ourselves from experiencing those feelings altogether. My friend, I believe the great...

Even though every day may not be good, there is still good in every day. When you are going through a difficult time, don’t forget to maintain hope. Hope for a better tomorrow and a new beginning.  Use this meditation to check in during challenging times and shift your mindset so you can remember to believe in what’s possible vs. what is in front of you right now. Join me for Live Meditations, Cou...

When we get overwhelmed, sometimes the last person we check in with is ourselves. This meditation is for you to slow down and listen to what is going on within. How are you, really?  These powerful pauses allow us to check in and take notice.  Its the ultimate act of self-care and self-love. Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist for the On...

If you ever wonder if you make a difference in the world, this meditation is for you.  Other people may not see every little thing you do or say that impacts your life and the lives of people around you.  But you see it. You know it.  All of those little things add up to something big. Something beautiful. What you do on a micro level matters and makes an impact far greater than you may ever know....

Our strength is not a reflection of how hard or rigid we are to the outside world. Our strength is a reflection of how in touch we are with our true being. We can be soft and strong at the same time. In this meditation, I want you to reflect on what being strong looks like to you. Where do you draw your strength from and how can you tap into that power?  Remember, my friend, you are resilient and...

My friend, did you forget?  You do not need to earn rest.  You do not need to constantly be on the go.  It's time to become a 'well rested human.' My hope is that this meditation will help you rest in mind, body and heart. 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...

Our inner dialogue is such a powerful thing.  It can completely change the way we show up each day for ourselves and the people around us.  What is your inner dialogue like right now?  Are you speaking to yourself like you would your best friend?  In this meditation, we'll use a few affirmations to shift our inner dialogue and create more confidence and positivity in our lives. ✨ Join me for...

My friend, you are human. You are allowed to mess up, make a mistake, and fall short. It happens to all of us and it's going to happen again. But what happens next? That's what's often most important. Today, let's practice our ability to be gentle with ourselves.  That involves sitting with the feelings of anger or frustration we are experiencing and being curious.  What are th...

I know how the overwhelm that comes with uncertainty and change can feel so heavy... In this meditation, I share two of my favorite quotes that bring comfort and a new perspective on a season of uncertainty and change. My friend, change is what you make it.  Can you remember that within uncertainty is limitless possibility?  Open your heart and mind to the good that is coming especially as we shif...

Sometimes, the most healing thing we can do is go outside. 🍂 In this meditation, let's step into the fresh air together and breathe in all that Mother Nature has to offer.  Feel free to take this meditation on a walk, lay in the grass, or sit on your patio. Nature has such a beautiful way of soothing our nervous systems and helping us steady our world within.  Let's tap into that today....

In difficult moments, oftentimes the first thing we let go of is our belief in ourselves.  In this meditation, we'll turn to a superpower (that's always available to us) to create more resiliency and self-trust during difficult times.  Remember, my friend, you are stronger and more capable than you think.  I believe in you and now it's time for you to believe in yourself. 🙏 Join me...

Have you ever found yourself jumping to conclusions and expecting the worst possible outcome? My friend, that is catasthropic thinking. Those thoughts are fueled by anxiety and fear. You can free yourself from these thoughts that do not serve you. Practice focusing on what could go right versus what could go wrong. My hope is that this meditation can help you embrace uncertainty and believe that g...

I know the feeling all too well... The minute you go to bed and close your eyes your mind starts racing. Thinking about what happened today... Thinking about what is to come... The anxiety... The excitement... You toss and turn and just cannot sleep. This is very practice I use in order to calm my mind and drift off into a deep sleep. In this Meditation I'll guide you through total body relax...

Sometimes there are things that we wish we heard as children that would have impacted us and our future selves.  Maybe we feel we were a little more seen, heard, valued, understood...  The gift is that we have the opportunity to give ourselves some of those things—even now as we grow older.  In this meditation, we'll reflect on what it is we may have felt we were missing and use affirmations...

Today's meditation is going to be a little different... It's a chance for you to slow down, observe, and hold space for whatever that's within you to exist completely.  Be still. Observe. Be gentle.  Give yourself the space to try something new today. 🙏 Join me for Live Meditations, Courses, and more on the free Insight Timer app. Join the Waitlist for the Online 12 Week Meditation...

As empaths, one of the most difficult things is to separate our emotions from those around us... But we are capable of creating an energetic boundary that protects our peace. In order to protect our energy, we need to ask ourselves: "Whose emotions am I feeling?" My friend, you do not need to carry it all.  This is especially for those who are constantly listening to other people's...

Whether it's period pain, a headache, back pain, or something else, physical pain in the body can be such a difficult thing to experience...  In this meditation, I want to help you reflect on how you can hold yourself through experiencing this pain. What would that look like? And what can you shift your focus to that is feeling good? Use this meditation to help you soothe your nervous system...

Today, let's practice letting go of our worries and starting to believe in all the good things coming our way. Believe that life is happening for you. Believe that you are on the right path. Believe that everything works in your favor. Most importantly, believe in yourself. Use this meditation to breathe your way back to believing. ✨ Join me for Live Meditations, Courses, and more on the fre...