Centered in the City

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 st…

This episode is a mindful inquiry process where you can practice active listening or grab your journal and write down your observations.

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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, pra…

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 l…

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, busin…

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 play…

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, …

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 …

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…

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 creatin…

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 medit…

"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 experien…

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 …

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 su…

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…

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…

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 d…

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 st…

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 …