The Serendipity journal

Small notes for a more mindful life

Reflections on movement, rest, community, and the practices that help us come back to ourselves.

Latest note · August 23, 2026

Feed What You Wish To Grow

As I sit here reflecting on my week, I keep returning to the idea that what we invest our time, energy, and attention into has a way of expanding. So much of the energy around us right now feels rooted in scarcity, as though there is never quite enough to go around. Not enough time. […]

Read the note

From the archives

Make a little room to breathe.

189 notes from the studio

August 17, 2026

Movement

Movement comes in many forms. We can run, swim, dance, stretch, draw, or write. We can move quickly or slowly, with intention or with little awareness of the moment. One of my favorite things about movement through yoga is the invitation to slow down and truly notice. How does my body feel today? Where am […]

August 10, 2026

Clear the Clutter

Jeremy and I have been slowly cleaning out the hidden spaces in our home: closets, drawers, the basement, the garage. There is something surprisingly powerful about clearing away clutter and creating a little more order. As our spaces have become calmer and clearer, I have noticed my mind beginning to feel that way too. This […]

August 3, 2026

The Power of Community

This summer has been a lot…There are times when the rain has seemed endless, and then came the tornado that ripped through our community. It has been a long week, and I know many of us are still feeling the effects. And yet, in the middle of all of it, I have been reminded of […]

July 27, 2026

Grief and Joy

On Saturday evening, Jeremy and I attended a celebration of life for the father of one of our longtime friends. What struck me most was how celebratory the occasion truly was. We came together to laugh, spend time in a shared space, and remember a man who shaped us all in both small and profound […]

July 20, 2026

Dreams

This week, Serendipity celebrates five years in our current home and seven years as a brick-and-mortar studio. As I pause to reflect on these milestones, my heart is filled with gratitude for your trust, your kindness, your willingness to show up, and the role you have played in this journey. Thank you for helping transform […]

July 13, 2026

The Gift of Practice

Like learning to play the piano or becoming a skilled writer, yoga and mindfulness are practices. They are not destinations we arrive at or skills we ever truly perfect. Instead, they invite us to return again and again with curiosity, patience, and a willingness to learn. With each breath, each pose, and each moment of […]

July 6, 2026

An Adventure Mindset

Like many, Jeremy and I spent much of the weekend navigating torrential downpours and flooding. In between the storms, though, we made a conscious choice to embrace a spirit of adventure. We went ziplining, played mini golf, explored a couple of new coffee shops, caught a movie, celebrated with friends, and simply enjoyed being together. […]

June 29, 2026

This Week…

This week, I invite you to make time to care for yourself in simple, meaningful ways: 💛 Rest without feeling like you have to earn it.🌿 Stretch and soften what feels tight.💧 Sip water often and let it refresh you.🥗 Choose foods that leave you feeling nourished and energized.🧘 Move because it feels good, not […]

June 22, 2026

Summer’s Invitation

Over the last week, I had the opportunity to spend time in the California desert with an incredible group of people as we welcomed the arrival of summer. Together, we practiced yoga, shared delicious meals, explored beautiful landscapes, rested, laughed, and stepped away from the constant demands of schedules, responsibilities, and to-do lists. One of […]

June 15, 2026

We Can Do Hard Things

This weekend, I completed a two-year Ayurvedic Health Counselor program. Ayurveda, often called the sister science of yoga, is a holistic system of health that teaches us how to live in greater balance with ourselves and the world around us. While I learned an incredible amount about wellness, digestion, herbs, and lifestyle practices, one of […]

June 8, 2026

Exactly As I Am

One of the challenges I face daily is accepting myself exactly as I am. I sometimes wish I carried a few less pounds, had fewer wrinkles around my eyes, or could be a bit more spontaneous and easy-going. It’s easy to focus on what we would change if given the chance. But the truth is, […]

June 1, 2026

Change is Often a Breath Away

Change is often just a breath away. We never know what the next moment holds, and not every moment will bring peace or joy. Life can be challenging, unpredictable, and at times, simply unfair. While we cannot control everything that happens around us, we often have more power than we realize to influence how we […]

May 25, 2026

Alchemy

Alchemy is simply the art of transformation, the process of turning one thing into another. We witness it constantly in everyday life. Every breath is an act of alchemy as the body transforms oxygen into carbon dioxide. Every meal is an act of alchemy as heat transforms separate ingredients into nourishment. Our thoughts work in […]

May 18, 2026

Pause

Pause. Relax your jaw. Soften your forehead. Drop your shoulders. Take a deep breath. Repeat as needed throughout your day. Inspire | “The quieter you become, the more you are able to hear.” Rumi Sip | One gentle way to support digestion and settle the belly is to sip room-temperature or warm water throughout the day. Ice-cold […]

May 11, 2026

A Soft Approach to May

May has arrived, and with it comes longer days, fresh air, green trees, and a reminder to reconnect with simple things. This season can feel very busy, so instead of trying to do more, consider focusing on small practices that help you feel more grounded, present, and connected to yourself. A Mindful May To-Do List […]

May 4, 2026

Threads of Gratitude

Each new day offers a quiet invitation to begin again. Before getting swept into the rhythm of your morning, pause for a moment. Observe the simple fact that you woke up. Let that be enough. Gratitude often lives in the ordinary moments we often move through without noticing. As you move through your day, see […]

April 27, 2026

Moving Towards Endings

Over the next several weeks, we are wrapping up our teacher training at the studio, and I am moving toward the final stretch of my own Ayurvedic studies. There is excitement in this, but also a quiet invitation to pause and be mindful not to wish this time away. You may be moving through your […]

April 20, 2026

Take Care of Each Other

Let this week’s note be a simple reminder. Take care of each other. The practice of yoga is not only about caring for yourself. It is about tending to the greater Self. Yes, you, but also every living being and the world around you. This week, practice your yoga off the mat. Smile at a […]

April 13, 2026

The Power of Sound and Stillness

Music is a powerful tool for mindfulness. It spans culture and time, moving beyond language and bringing us into deeper connection with ourselves and one another. The presence of music, or even its absence, can shift our mood and completely change how we experience a moment. When we listen to music or sing, we are […]

April 6, 2026

From Ordinary to Extraordinary

There is a quiet beauty in the ordinary moment you are living right now. But it can become easy to miss it when we’re searching for something more extraordinary, something bigger, something just ahead. As I walked through my neighborhood this weekend, I paused to really take in the world around me. The vibrant yellows, […]

March 30, 2026

Freedom To

This past Saturday, I participated in the No Kings protest in downtown Chicago. Marching through the heart of the city, surrounded by thousands of people willing to stand for what they believe in, felt both humbling and empowering. There was a sense of shared purpose, a collective energy, and a deep remembering that our voices […]

March 23, 2026

My Favorite

I love living in a place with four seasons. Each time the seasons begin to shift, I feel a spark of excitement and find myself saying, “This is my favorite time of year.” Whether it’s the first chilly day of fall, the moment the daffodils bloom, or the first 90-degree day of summer, that same […]

March 15, 2026

Did I Get Enough Done Today?

Instead of asking, “Did I get enough done today?” try asking yourself, “Did I treat myself like someone I love today?” So many of us (myself included) tend to measure the value of a day by the tasks we complete, the emails we answer, or the boxes we check. It is easy to fall into […]

March 9, 2026

Small Detours, Mindful Moments

This morning, I sat down to write my weekly note to all of you and quickly realized something was missing. I had left my computer charger at the Homewood Science Center after training yesterday. My laptop was completely dead, and there was no substitute charger in the house. In that moment, I had a choice. […]

March 2, 2026

What You Practice Grows

There is something powerful about where we place our attention. Research in neuroscience shows that the brain can change and reorganize itself throughout our lives. This is called neuroplasticity. The more we repeat a thought, emotion, or behavior, the stronger those neural pathways become. In simple terms, what we practice grows stronger. When we intentionally […]

February 23, 2026

Monday as a Reset | Beginning the Week with Intention

Monday does not have to arrive with pressure or urgency. It can simply be a reset. A quiet invitation to begin again with intention rather than overwhelm. Before you dive into the week, take a few steady breaths. Feel your feet on the ground. Remind yourself who you are beneath the to-do lists and responsibilities. […]

February 16, 2026

Lead with Love

Showing up matters. Speaking honestly about how you feel matters. Small kindnesses matter. Every action you take, every word you offer, carries weight. You have the power to tend your small corner of the world with great care. The way you love your family, support your friends, greet your community, and even meet strangers with […]

February 9, 2026

Truthfulness

The Sanskrit word Satya is often translated as “truthfulness,” but this philosophical practice goes far beyond merely telling the truth. Satya invites us to live in honest relationship with ourselves, to notice what is real in our bodies, our hearts, and our lives, and to respond from that place with integrity and care. Truth without kindness can […]

February 2, 2026

Practicing Non-Harming

In yoga, ahimsa is often translated as non-harming. At its heart, it’s a practice of kindness and care, in how we move through the world and how we treat ourselves along the way. Ahimsa invites us to notice where we push too hard, speak too sharply, or judge ourselves or others, and to gently choose something softer. […]

January 26, 2026

Living the Both/And | A Yogic Practice of Wholeness

“Life isn’t either/or. It’s both. It’s breathtaking joy and the weight of heartbreak. It’s shouting with excitement and whispering, ‘I can’t do this.’ It’s laughing at 2 am and crying in the car. It’s the good. It’s the hard. It’s the in-between. And through it all, the ups and downs, it’s still yours. A gift.” […]

January 19, 2026

The Importance of Play

In the rhythm of modern life, many of us move between working, resting, and simply getting through the day. These are necessary parts of living, but they are not enough on their own. We are not meant only to be productive, depleted, or recovering. We are also meant to feel alive. Play and joy are […]

January 12, 2026

The Rhythm of the Week

Many of us move through our weeks on autopilot, pushing, rushing, and trying to give the same energy every day. When we begin to understand that each day carries its own qualities and invitation, we are offered a gentler, more compassionate way to move through our lives, one that honors our needs instead of denying […]

January 5, 2026

Rules for Being Human

Over the years, I’ve come across a list called the 12 Rules for Being Human by Chérie Carter-Scott many times. It recently reappeared in my life just when I needed these reminders most. While the list itself is modern, the ideas it offers echo timeless spiritual teachings and wisdom long explored within ancient Sanskrit traditions. This list is offered […]

December 29, 2025

As This Year Comes to a Close

As we approach the close of this calendar year, I invite you to slow down just enough to notice where you are. The end of a year is not a finish line to race toward, but a threshold that asks us to pause, reflect, and gently loosen our grip on what no longer needs to […]

December 22, 2025

As Winter Arrives

As winter arrives and nature herself turns inward, we are invited to slow down. Beneath the bare branches and frozen ground, a deep kind of rest is happening. Nothing is rushed. Nothing is forced. Winter asks us to soften our pace, to listen more closely, and to honor the wisdom of stillness. It is a […]

December 15, 2025

Yesterday I Was Grumpy

We all have grumpy days, and yesterday was one for me. From the moment I woke up until I finally closed my eyes, I felt on edge. My clothes did not fit right, the cold felt sharper than usual, and a sharp migraine headache lingered in the background of each thought and action. The small […]

December 8, 2025

December Glimmers

December is full of tiny glimmers if we slow down enough to notice them. The smell of freshly cut evergreens. The sound of footsteps crunching through the snow. The glow of candles lighting up a quiet room. The weight of a warm, snuggly blanket draped over your shoulders. Twinkling lights reflected in the windows. Cards […]

December 1, 2025

Your Favorite Self

So often we’re encouraged to “be our best self” or “step into our higher self.” And while there is beauty in growth, sometimes that language can quietly nudge us toward striving, fixing, or feeling like who we are in this moment isn’t quite enough. This week, I invite you to practice something softer, kinder, and […]

November 23, 2025

The Lineage of Gratitude

Instead of listing what you’re grateful for this Thanksgiving week, trace the lineage of a single moment in your day. Choose something ordinary, like your morning cup of tea, the warmth of your sweater, the light coming through the window, and pause with it. Then follow its lineage backward in your mind: ‪‪❤︎‬ Who or what […]

November 17, 2025

The Practice of Yoga Begins… Now

The Yoga Sutras of Patanjali are a collection of short, poetic teachings that offer guidance on calming the mind and living with greater awareness. The very first sutra, “Atha Yoga Anushasanam,” translates to “Now, the practice of yoga begins.” This simple yet powerful statement reminds us that yoga doesn’t only start on the mat or in a studio. It begins […]

November 10, 2025

The First Snow

There is something magical about the first blanket of snow, how it softens the world and hushes the noise around us. Whether you love it or long for warmer days, let this quiet moment invite you to pause and be. Notice how everything slows: the air, the sounds, even your thoughts. Before it melts away, […]

November 3, 2025

The Rhythm of the Season

Autumn invites us to move more mindfully and settle into rhythm. In Ayurveda, this is Vata season, a time when the world around us reflects the elements of air (wind) and ether (space). The air feels drier, the days grow shorter, and our minds and bodies may mirror that same restlessness or depletion. You might notice […]

October 27, 2025

The Heart of Our Community

Our teaching team is truly the heart of the Serendipity community. We gathered this weekend for our annual team meeting to share a meal, laugh, plan for the future, and simply be in one another’s presence. It was such a fulfilling reminder of the magic that happens when people who care deeply about the same […]

October 20, 2025

The Power of Slowing Down

There is something powerful that happens when we stop rushing. Your morning coffee tastes richer when you are not drinking it between tasks. A walk around the block feels more alive when you are not watching the clock. Even the smallest moments, like a stretch, a breath, or a shared laugh, become more vibrant when […]

October 13, 2025

It’s Not Yours To Carry

In the latter half of last week, I found myself feeling off, scattered, and utterly exhausted, as if something just wasn’t quite right. Nothing had actually gone wrong, but when I paused to check in with myself, I realized I had taken on the energy of the environment and other people around me. I was […]

October 6, 2025

This Moment Is Enough

This week, I want to share a beautiful reflection written by our own Julia. It’s a sweet reminder that transformation doesn’t always need to be big or bold. Sometimes it happens quietly, in the pause between breaths, or in the space where effort softens into ease. Her words capture the heart of Yin — the […]

September 29, 2025

Craving Routine? Me Too.

I’ve been reflecting a lot on routine lately. I crave it, yet struggle to create it. Every day looks different for me, and while I try to anchor myself where I can, most of the time, it still feels like a moving target. What I’ve been learning is that routine doesn’t have to be perfect […]

September 20, 2025

Slow Down, Soften, and Welcome Autumn

The Autumn Equinox (today) is a time of balance, equal day and night, inviting us to pause and honor both the light and the dark within our lives. It’s a natural checkpoint in the year that asks us to reflect on what we’ve learned, how we’ve grown, and what we might gently release to make […]

September 15, 2025

Change Doesn’t Have to Be a Battle

The secret to change isn’t found in resisting what has already been, but in turning our energy toward what we are ready to grow into. When we keep fighting the old, we remain tied to it. But when we direct that same energy into building the new, whether through a daily practice, a fresh perspective, […]

September 8, 2025

Cozy Nights, Deeper Rest

As the nights grow cooler and the sun takes its time rising, I find myself craving rest and sleep even more this time of year. There’s something about pulling up an extra blanket, breathing into the stillness, and letting my body soften into rest that feels like an invitation from nature to slow down. Below […]

September 1, 2025

Saying Yes to Yourself

Secure self-attachment is the practice of building a steady, trusting relationship with ourselves, learning to offer the same love, protection, and care we might give to someone else we cherish. It means knowing that we can rely on ourselves to listen, to honor our needs, and to make choices that keep us safe and whole. […]

August 25, 2025

We Chose to Leave

This weekend, Jeremy and I went to a concert, and almost immediately, we realized it was not what we had paid for or how we wanted to spend our date night. Instead of staying and draining our energy, we chose to leave. This reminded me of something so important: every time you say no to what does […]

August 18, 2025

A Short Walk

Last night I went for a short walk to wind down after a day of training, and the world surprised me. First, I noticed a random hammer lying on the sidewalk—so out of place it made me chuckle. As the sun began to set, a bat swooped overhead and a family of five raccoons crossed […]

August 11, 2025

An Invitation

This week, I invite you to soften the edges of your days with simple, nourishing rituals—just a few minutes each day to help your nervous system unwind and your heart return home to presence. Cortisol, the body’s primary stress hormone, plays an important role in keeping us alert and responsive. But when it stays elevated […]

August 4, 2025

Yellow

This week, I simply want to remind you (and myself) that we each contain multitudes—and our presence adds light and color to the world in ways we may not always see. Please read this poem by Becky Hemsley any time you start to forget your worth… “I looked up the word ‘yellow’ the other day. […]

July 28, 2025

A Shift In Perspective

This past weekend brought a continuation of hot, humid weather with unpredictable storms and rain showers—conditions that could have easily spoiled the studio’s outdoor plans for yoga. But instead of letting the weather dampen our spirits, the yogis who joined me chose to adapt and appreciate what was, rather than longing for what could have been. On […]

July 20, 2025

The Heart of Kindness

Last Monday morning, Rachael found a small bird tangled in grass netting on her walk. She called me, and I drove over to meet her, unsure of what I would find or how I could help. The bird was panicked, breathing heavily, and fluttering, but with patience and care, we worked together to gain its […]

July 14, 2025

The Practice of Friendship

This weekend, my dear friend and fellow yogini, Tiffanny, and I escaped to a yoga retreat near Starved Rock. It was a weekend filled with fresh air, deep belly laughs, and the kind of connection that fills you from the inside out. We hiked under the canopy of trees, shared Midwestern moments on the porch […]

July 7, 2025

The Power of 7

Today, July 7 (7/7), we are moving through a powerful energetic portal. In numerology, the repetition of the number 7 is said to carry a frequency of spiritual awakening, inner wisdom, and intuitive clarity. This portal is an invitation to slow down, listen, and align more deeply with your inner truth. Now is the perfect […]

June 30, 2025

Strength

Recently, I have found myself contemplating the concept of true strength. In our practice of yoga, strength is not measured by the number of sun salutations you can flow through or how long you can hold a tree pose. True strength is quieter than that. It’s the courage to keep showing up for yourself with […]

June 22, 2025

Welcome Summer!

Welcome, Summer… and continued heatwave—because let’s be real, it’s giving toasty. If you’re feeling a little fried around the edges, start your morning with this simple grounding practice: place one hand on your heart and one on your belly. Take five slow, cooling breaths—in through your lips like you are drinking through a fat straw, out […]

June 16, 2025

Offer Yourself a Bit of Gentleness

Offer yourself a bit of gentleness this week, and let that tenderness become an invitation to reconnect with what truly nourishes you. Sip something warm. Listen to the song that stirs your heart. Wrap yourself in softness. Let your breath deepen and lengthen, anchoring you in the present moment like a steady focal point, drishti, […]

June 8, 2025

Curiosity

This week, a gentle reminder to approach your practice—and your life—with curiosity rather than judgment. Instead of rushing to label an experience as good or bad, try asking, What’s here now? When we meet each moment with open curiosity, even discomfort can become a teacher. Let your breath lead the way, and trust that not […]

June 2, 2025

Pride, Presence, and the Power of the Heart

June invites us into the full bloom of summer—a time when the sun kisses our skin, the days stretch long, and life pulses with color and possibility. In this season of light, let mindfulness be a joyful rebellion: a radical act of presence in a world that rushes by. Each moment we pause to breathe […]

May 26, 2025

Mindfulness in May

As we move toward the end of May, let’s pause to breathe, reflect, realign and practice mindful awareness. Here are eight gentle ways to weave mindfulness into your days: 🌼 Smell the Flowers | Literally. Pause on your walks to inhale the scent of blooms and let it draw you into the present moment. ☀️ Feel the Sun | […]

May 19, 2025

An Invitation to Rest

What if your body isn’t something to fix or perfect, but a trusted companion, faithfully walking with you through every season of life? When we experience discomfort—pain, fatigue, restlessness—it’s not a sign of failure, but an invitation. An invitation to slow down, to soften, to return to ourselves. Our aches and weariness aren’t proof we’re […]

May 12, 2025

Only Five Minutes Away

A better day is often closer than we think… You’re only five minutes away from a shift. Five minutes of mindful movement can energize your whole body. Five minutes of writing can bring clarity to a cluttered mind. Five minutes of reading can shift your perspective. Five minutes of deep, conscious breathing can reset your […]

May 5, 2025

Have an Emotional Day

This week, a client shared something deeply moving with me. In the midst of grieving a profound loss, a friend gently encouraged her to “have an emotional day.” Not a productive day. Not a strong day. An emotional day. And something about that felt like medicine—for her, and for me too. We often move through […]

May 1, 2025

How to Confidently Choose the Best 200-Hour Yoga Teacher Training Program

Thinking about signing up for a 200-hour Yoga Teacher Training? First of all, what an exciting, tender, and transformative time. Whether you’re feeling called to teach or simply want to deepen your own practice, choosing the right program is a big step. With so many options out there, it can feel overwhelming at first, but […]

April 28, 2025

Simple Joys

Each new day holds the possibility of simple, quiet joy — but sometimes, we have to slow down just enough to notice it. This week, I invite you to practice mindfulness by finding five small joys that are worth getting up for each morning. They don’t have to be grand or complicated. In fact, the simplest joys […]

April 21, 2025

Hope

Hope is an optimistic state of mind about our own lives and the world around us. But it doesn’t just happen on its own—we have to nurture it. Hope grows when we tend to it with intention, just like a plant needs sunlight and water. As you move through this week, pause and notice the […]

April 14, 2025

8+8+8 Rule

I came across a simple yet powerful rule last week that really stuck with me—the 8+8+8 Rule. It’s a reminder to divide each day (24 hours) in a way that brings more balance and meaning into our lives: 8 hours for work, 8 hours for sleep, and 8 hours for what truly nourishes us—our 3Fs (family, friends, faith), 3Hs (health, […]

April 7, 2025

Collecting Smiles

This week, let’s try a sweet, simple practice inspired by one of our fellow yogis—collecting smiles. As you move through your day—walking the dog, grabbing groceries, waiting at a red light—pause to connect. Make gentle eye contact. Offer a smile. Maybe even a wave. It’s that easy. And that powerful. Smiles are contagious in the […]

March 31, 2025

Beyond the Mat

It’s important to remember that mindfulness extends far beyond our mat. Yoga is about connecting deeply with ourselves, cultivating inner peace, and bringing balance into our lives—and part of that balance includes being actively engaged with the world around us. Just as we take responsibility for our personal well-being, we also have a responsibility to […]

March 24, 2025

Spring Cleaning

As the season shifts to spring, nature reminds us of the power of renewal. In yoga, the principle of Saucha (cleanliness) extends beyond physical hygiene to encompass our environment, thoughts, and daily habits. Spring cleaning is an opportunity to embody Saucha by clearing clutter, both externally and internally. As we dust and declutter our homes, we also […]

March 17, 2025

Finding Magic

There’s a quiet kind of magic in observing the rhythm of daily life — the kind we may overlook in search of more extraordinary moments. But what if the magic isn’t in grand gestures, but in small, everyday moments instead? The steam rising from your morning coffee can become a meditation — a quiet pause […]

March 10, 2025

Protect Your Peace

In times of uncertainty and rapid change, feeling ungrounded is natural. I’ve learned that protecting my peace starts with being intentional about where I focus my energy. One way I do this is by preparing—creating structure in my day, nourishing my body with supportive foods, and learning new skills that strengthen my resilience. At the […]

March 3, 2025

With an Open Heart Chakra

In yoga and many other ancient traditions, the heart chakra (anahata) is the energetic center of love, compassion, connection, and balance. Located at the center of the chest and extending down the arms into the hands and fingers, it is believed that this chakra bridges the physical and spiritual, the self and others. It teaches us that true […]

February 24, 2025

Spring is on the Horizon

Spring is on the horizon. The light lingers a little longer each day, inviting in renewal and possibility. Just as the earth begins to awaken, so can we. Breathe in the change, embrace the warmth, and welcome the quiet optimism that comes with a fresh start. Inspire | “One of the greatest blocks to loving-kindness is our […]

February 17, 2025

Joy + Rest

Joy and rest are not luxuries—they are essential. We cannot grieve or carry the weight of the world 24/7 without also giving ourselves time to sing, dance, laugh, and love. Just as we honor the balance of effort and ease in our practice, we must cultivate moments of ease and contentment to nourish our spirit […]

February 10, 2025

Nourish Yourself

Life is full of highs and lows—some days feel effortless, others overwhelming, and most land somewhere in between. No matter what today brings, make space to nourish yourself. Whether it’s through music, a walk, meditation, a good meal, or time with loved ones, the activity itself isn’t what matters most—what matters is that you prioritize you. […]

February 3, 2025

Inspiration?

This week, I find myself without the usual spark of inspiration—and that’s okay. Sometimes, we need to pause, rest, and reset. We can’t always keep pushing forward; true growth also comes from moments of stillness and self-care. If you’re feeling weary or uninspired, I invite you to give yourself the grace to slow down. Trust […]

January 27, 2025

You Just Need to Feel

I saw this quote from Cory Muscara shared on social media the other day: “Sometimes life is just incredibly tragic. You don’t need an inspirational quote. You just need to feel. Be angry. Grieve. Cry. You can find the deeper meaning and growth opportunity later. First, be human.” It can be easy to rush into […]

January 20, 2025

A Profound Legacy

Today, I invite us all to pause and reflect on the profound legacy of Dr. King and the values he championed. Dr. King stood unwaveringly for justice, equality, and the transformative power of love and non-violence. These principles align deeply with the teachings of yoga, which call us to embody ahimsa (non-violence), satya (truth), and […]

January 13, 2025

Life’s Little Luxuries

Recently, I have found myself reflecting on what feel like the true luxuries in life. And what I have found is that many times they do not cost money, but instead simply require us to slow down and be present with what is. Luxury is the gift of health, something I’ve come to realize is fragile […]

January 6, 2025

Embrace the Spirit of Exploration

As we embark on the first full week of the new year, I invite you to embrace the spirit of exploration and try something new. Challenge yourself to explore your boundaries and test your limits, stepping outside the familiar and into the unknown. Allow yourself to be creative, whether it’s trying a new hobby, taking […]

December 29, 2024

Intention Over Resolution

As we step into this new year, I invite you to honor the power of intention over resolution. Resolutions often focus on specific goals or outcomes, driven by external pressures or societal “shoulds.” They can feel rigid and sometimes overwhelming. Intentions, however, are rooted in self-compassion and mindfulness. They invite us to connect with what […]

December 23, 2024

‘Tis the Season

The holiday season is often a time of connection, joy, and gratitude shared with family and friends. Yet, for some, it can bring feelings of stress or loneliness. Whatever this season means to you, the practices of yoga and mindfulness offer a gentle way to navigate it with self-awareness and presence. This week, take a […]

December 16, 2024

Nurturing Immunity

As winter unfolds, nurturing our immunity becomes an essential act of self-care. I’ve gathered some simple, natural tips to keep you feeling vibrant and strong this season. Cayenne Pepper | A pinch of cayenne in warm water or tea stimulates circulation and clears congestion. Garlic | Add garlic to soups, teas, or meals for its […]

December 9, 2024

De-cember

I read this quote this week and absolutely loved it: “De-cember, de-clutter, de-tatch, and de-lete anything that de-values your life.” As the end of the year approaches, take some time to consider what you are ready to release and how you might initiate the process of letting go. Inspire | “After failure, after frustration, after disappointment, after […]

December 2, 2024

A Quiet Invitation

As the weather turns colder and the days grow shorter, there’s a quiet invitation to slow down and reflect. The crisp air invites us to snuggle up by the fire, breathe deeply, and honor the transition of the seasons. It’s a time to embrace the stillness, nourish ourselves, and find grounding amidst the change. Just […]

November 25, 2024

Grateful for You

This Thanksgiving week, I wanted to take a moment to thank you for sharing your energy, your practice, and your light with me and our yoga community. Together, we’ve created something truly special—a place where we support, inspire, and uplift one another. You make our studio more than just a place to practice yoga; you […]

November 18, 2024

I Don’t

Recently, a few people have asked me how I manage to stay calm and positive all the time. The simple answer is I don’t. Like every other person on this planet, I feel the full spectrum of emotions—from anger and fear to shame and intense passion. I am grateful to have the capacity to process […]

November 10, 2024

Rise Up

It’s when the earth shakes And foundations crumble That our light is called To rise up. It’s when everything falls away And shakes us to the core And awakens all Of our hidden ghosts That we dig deeper to find Once inaccessible strength. It’s in times when division is fierce That we must reach for […]

November 4, 2024

As November Arrives

As the leaves fall and the air turns crisp, November arrives with a sense of reflection. This is truly the perfect time of year to cultivate gratitude and mindfulness, enhance your well-being, and foster deeper connections with yourself and others. This week, I invite you to… Inspire | “Yoga does not ask you to be more than […]

October 28, 2024

Happy (Mindful) Halloween

As the end of the month approaches, pause to reflect on what you are ready to release. Old habits, unspoken fears, and lingering doubts can weigh us down. Consider taking a moment to write these down and then safely burn or dispose of the paper, allowing yourself to let go of what no longer serves […]

October 20, 2024

Do Something You Enjoy

We must care for ourselves physically, mentally, emotionally, and spiritually. Nap. Take a walk. Read. Cook. Go to yoga. Meditate. Whatever you choose, I hope you will find some time this week to do something that you enjoy and something that helps you relax. Inspire | “Be strong, and enter into your own body; there you have […]

October 13, 2024

Dealing with Loss

Over the last several weeks, I have experienced a series of profound losses. From my beautiful soul kitty, Charlie, to my dear friend Taffy and Jeremy’s Aunt Sarah, I have been experiencing waves of deep sadness. Dealing with these losses has been an emotional rollercoaster that has required a mindful approach to grief. Even […]

October 6, 2024

The Gift of One

Mindfulness can come in bite-sized doses. Each morning you wake up this week: Transforming your mindset and how you feel in your body does not take much time at all. Give yourself the gift of one. Inspire | “The great secret is this: it is not enough to have intuitions; we must act on them; we must […]

September 29, 2024

Late

LATE… On Saturday morning, I did something that I do not recall ever doing in my entire adult life – I overslept and almost missed the class I was supposed to teach. Class was scheduled to begin at 9:00am, and I woke up at 8:50am. As I raced across town, I realized I had forgotten […]

September 23, 2024

Time for Transitions

This week is one of transitions. Whether moving through eclipse season or into autumn – the equinox was yesterday, Sunday, September 22- we have an opportunity in the week ahead to embrace change. Moving through this week, I invite you to consider what is shifting in your life and how you can best support yourself in this transformation. Give yourself […]

September 16, 2024

Life’s Little Detours

There is nothing like enjoying a spontaneous beach day in the middle of September. Yesterday morning, Jeremy (my husband) and I dropped everything we were doing, hopped in the car, and drove to the Indiana Dunes. We found a spot in the shade, rested, and listened to the waves roll in and out for a […]

September 9, 2024

Yes

Let this week be your week of yes. YES, you can… ask questions, skip that pose in class, adjust positions when you meditate, move at your own pace, stop and rest. Allow yourself time and space to say YES to your own needs, wants, and desires. Inspire | “Sometimes we should express our gratitude for the small […]

September 2, 2024

September

As we welcome the month of September (my favorite month of the year), remember… 🍃It is never too late to start something new. 🍃Take as many walks as you can. 🍃Sleep is productive. 🍃Enjoy nourishing meals. 🍃Get outside every day. 🍃Read instead of scrolling. 🍃Be kind. Share a smile. Inspire | “September, teach me to soften in […]

August 25, 2024

Your Unique Gifts

I came across this quote sometime last week, and I knew that it would end up in this email on Monday morning. It immediately resonated with my heart and soul. I hope you find a glimmer of inspiration in it as well. “Your purpose is not just the thing you do. It’s the thing that […]

August 19, 2024

More Than Enough

Some days we need reminders that though we are not perfect, we are more than enough just the way we are. Challenges and all you are just as you are meant to be. Take some time this week to sit, breathe, and appreciate who you are- flaws and all. And remember that you are loved. […]

August 11, 2024

Invest In Yourself

Sometimes the best way to practice mindfulness is to invest in yourself, not with money but with time and energy. Be your own muse. Know your worth. Praise your existence. Validate your journey. Speak your truth. Admire your reflection. Experience self-love. Enjoy your own company. Create your own paradise. Take some time this week to […]

August 5, 2024

Dragonflies

This past weekend, Jeremy and I were able to take the day to celebrate our 13th wedding anniversary by canoeing on the Kankakee River. It was a beautiful day to be outdoors and immersed in nature. As we floated downstream, I could not help but observe an abundance of dragonflies flitting about us (and trying […]

July 28, 2024

Shanti

The Sanskrit word shanti translates into peace in English. It is a mantra I have been chanting each morning upon waking and one that I carry with me throughout my days and into each interaction with others. This week, I invite you to embrace ways to welcome peace into your body, mind, and heart. Share this peace […]

July 21, 2024

Morning Routine

What is your morning routine? Some days mine consists of waking up slowly and taking care of myself. Others, I barely have time to brush my teeth before it is time to start my day. What I do know is that on days when I have time for a leisurely start and to take care […]

July 14, 2024

Magic

It can be easy to get caught up in all the pain and suffering in our world. And, it is vital that we stay informed and do what we can to honor the whole spectrum of human emotion. However, this week, I invite you to choose to see the magic all around you. Actively look […]

July 8, 2024

presence + love

Whatever you do this week, do it with presence and love. Whether you are working, gardening or trying something new, I invite you to add a little bit of yourself into at least one task this week. Slow down, breathe and purposely focus on each action. Inspire | “We don’t use the body to get into the […]

July 1, 2024

Beauty

When asked to reveal her beauty secrets, actress Audrey Hepburn wrote this poem, which was read at her funeral: “To have attractive lips, speak words of kindness. To have beautiful eyes, look at what beautiful people have in them. To stay lean, share your meals with those who are hungry. To have good hair, let […]

June 23, 2024

Later

“Don’t leave anything for later. Later, the coffee gets cold. Later, you lose interest. Later, the day turns into night. Later, people grow up. Later, people grow old. Later, life goes by. Later, you regret not doing something when you had a chance.” Unknown Enjoy the moment. Do not put off what you can embrace now. […]

June 16, 2024

Try This

If you find yourself feeling stressed, anxious or a little blue, try this: Inspire | “Our job in this life is not to shape ourselves into some ideal we imagine we ought to be, but to find out who we already are and become it.” Steven Pressfield Read | Pranayama is an ancient yogic practice […]

June 9, 2024

As I Sit Here and Write

As I sit here and write, the sun rises and the cicadas are still quiet. My cat, Charlie, is lying across my lap purring and resting. I have struggled to find the perfect words to inspire mindfulness this week. To help me refocus, I take a few deep breaths and begin to pay attention to […]

June 3, 2024

Remember This Affirmation

As we enter this new month, I invite you to embrace the energy of the season and remember this affirmation from Billy Chapata: “June, dissolve my uncertainty and thicken my resolve, submerge my doubt, and give air to my aspirations. Fill my cup with awareness and give me discernment to distance my energy from anything […]

May 26, 2024

As You May (Or May Not) Know

As you may (or may not) know, here at Serendipity Yoga and Wellness, we hold two blood drives each year. One in the spring, and one in the fall. This is a project near and dear to my heart. Jeremy, my husband, has been donating blood for longer than I can recall, and until her […]

May 19, 2024

Cicada Season

I am absolutely in love with this… “Let cicadas serve as the reminder- Some people will love you; no questions asked. Some people will despise you; before you’ve made their acquaintance. But those people are not your purpose. Your purpose is to climb, feast, love, and fall, to give back to the planet, and to […]

May 13, 2024

Healing

This week, I was gently nudged by the universe (and an unknown author) to remember the following: “Healing doesn’t mean you’ll never get triggered again, or that eventually you’re going to arrive somewhere free of any pain or suffering. Healing is a quiet homecoming. It’s about returning to yourself and settling peacefully into the truth […]

May 6, 2024

The Optimism of Spring

As we immerse ourselves fully into the potential optimism of spring, you might consider enhancing your self-care practices as they relate to the season: When we follow the wisdom of natural patterns, we feel more whole and alive. Embrace the season and observe how you feel. Inspire | ”I cannot do all the good that the world […]

April 29, 2024

A Cup of Tea

Picture this… You are holding a cup of tea when someone comes along and bumps into you, making you spill your tea everywhere. Why did you spill the tea? Because someone bumped into you… No. You spilled the tea because there was tea in your cup. Had there been juice in the cup, you would […]

April 23, 2024

And She Stopped…

“And she stopped… and she heard what the trees said to her, and she sat there for hours not wanting to leave. For, the forest said nothing, it just let her breathe.” I read this poem by Becky Hemsley this week and felt it with every cell in my being. I hope you enjoy it […]

April 14, 2024

A Deep Breath

A deep breath can shift how you feel physically, mentally, emotionally, and energetically. Go ahead. Inhale slowly and fully through the nostrils. Pause. Feel your lungs stretch a bit. Exhale completely. Explore the sensation of the lungs emptying. Pause. Notice the absence of oxygen in your body. Several times today, gift yourself the experience of […]

April 8, 2024

April Showers

While it hasn’t quite felt like it just yet, it is April. Stop and enjoy the sound of the rain. Enjoy the extra moments of daylight. Go for a walk. Listen to the birds. Work in the yard. Connect with nature, and allow yourself to bloom alongside the flowers. Inspire | “Surrender to what is. […]

March 31, 2024

Creating Spaces

As we move into a new month and a new week, I invite you to create spaces where you can… be you. breathe. feel safe. laugh. let go. cry. be still. soften. recharge. feel. connect. reflect. rest. Inspire | “In stillness, we find the controversial truth that movement is not always forward; sometimes, the most […]

March 25, 2024

Tending to Ourselves

Tending to ourselves physically, mentally, emotionally and spiritually (especially during a full moon cycle) is an important piece of each of our personal mindfulness journeys. Much as we would care for a seedling or a small animal, we must do the same for ourselves. I encourage you to create some time this week to do […]

March 15, 2024

Practice

Like learning to play the piano or refining your skills as a writer, yoga and mindfulness are practices. They are not things that we ever perfect. Over time and with patient repetition, we develop and improve. We learn from our mistakes and share our experiences with others. There is a beauty in understanding this so […]

March 3, 2024

Transmutation

This was just the reminder that I needed this week. I hope that it will speak to you as well. “Transmutation: Grapes must be crushed to make wine. Diamonds form under pressure. Olives are pressed to release oil. Seeds grow in darkness. Whenever you feel crushed, under pressure, pressed, or in darkness, you’re in a […]

February 26, 2024

May Your Life…

This past week, one of our trainees, Andrea, shared this beautiful blessing from Swami Chinmayananda with me, and I felt called to pass it along to you in return… “May your life be simple and pure so you know only beauty. May your mind be clear and quiet so you speak only with Truth. May your […]

February 19, 2024

For the Love of Reading

Ever since I was a small child, I found such a deep pleasure in reading. I remember one of my favorite ways to unwind and relax was to grab a big stack of picture books to read one by one while snuggled up in bed. As a school teacher, I always loved the process of […]

February 12, 2024

Wonder

As a part of our yoga teacher training program, I have invited our trainees to share their thoughts in our Mindful Monday emails. This week, Julia has prepared a special reflection just for you… In yoga, we think and talk so much about breathing. The more I focus on my breath and build awareness around […]

February 5, 2024

Emotion

Emotion is nothing more than energy in motion. From joy to apathy and despair, we all have the ability to experience a full array of human emotion. However, society does not always give us permission to express and move through some of the more challenging feelings. As a result, many of us repress the energy […]

January 29, 2024

Simplify Things

Sometimes the most effective way to practice mindfulness is not to add more to your plate, but instead to simplify things. This week, give yourself permission to focus on the things that really matter to you- breathe, spend time with people you enjoy, or take care of yourself. How you feel is more important than […]

January 22, 2024

Friluftsliv

Last week, the Morton Arboretum sent out a beautiful newsletter sharing the Nordic concept of Friluftsliv (free-LOOTS-liv) which emphasizes the importance of being outdoors and finding something that you love in every season. This tradition embraces spending time amongst the trees instead of avoiding the cold and darkness. Now that it is a little warmer, I […]

January 15, 2024

The Struggle to Say No

There are times that I struggle to say no. For a variety of reasons, I find that drawing that boundary feels a bit scary, disappointing, and intimidating. And, I know I am not alone. If you are with me, I invite you to carry this advice from Spirit Daughter with you into the days, weeks, […]

January 8, 2024

Prioritize What Matters

Sometimes, it is challenging to prioritize the things that we hope to incorporate into our lives. Or, we feel that we lack the ability to do what we most desire. When you are in this experience, remember this advice from Vex King: “If you can’t meditate, pause before every sip of coffee. If you can’t […]

January 1, 2024

The New Year Is Here

As we transition into the new year, take a few minutes to pause and reflect on the past 12 months. Recall the best moments, smiles, laughter, challenges, and heartbreaks. Consider where you have been and pause to notice how you have grown and transformed. As you look back, remember that each experience has led you […]

December 25, 2023

Keep Mindfulness In Your Heart

As we move through the last week of 2023, I invite you to be kind to keep mindfulness in your heart. Remember to: be kind. release expectations. hold boundaries. invite gratitude. explore compassion. meet your own needs. practice presence. find peace with the past. release worries about the future. Inspire | “My wish for you […]

December 18, 2023

Welcoming Winter

Happy Winter Solstice! The Solstice arrives on Thursday, December 21, 2023, marks the darkest day of the year, and signifies the beginning of a new season. We now begin the transition back into the light. Winter is the time for us to slow down and take care of ourselves. While life does not always work […]

December 11, 2023

Take a Walk

For me, daily walks are a non-negotiable, necessity. Sometimes my walks are mindfully slow. Others are full of purpose. Either way, one daily, moderately paced, 30-minute walk can not only make you feel better physically and mentally but also strengthens the neural connections important for emotional processing, problem-solving, and memory. Plus, science suggests that a […]

December 4, 2023

A Tender Space in My Heart

A friend shared this quote from Anne Frank with me last week. Each time I have read and reread it, her words burrow more deeply into a tender space in my heart. “I see the world being slowly transformed into a wilderness; I hear the approaching thunder that, one day, will destroy us too. I […]

November 27, 2023

Apricity

Apricity (n.) the warmth of the sun in winter For me, there is nothing quite like feeling the warmth of the winter sun streaming through the windows or enveloping my skin on a chilly walk. And, especially since days filled with sunshine can be rare in this area at this time of year, I am […]

November 20, 2023

Gratitude

Each new day brings with it a fresh start. As you open your eyes, take some time to explore gratitude for the simple act of waking up. Carry this feeling with you throughout your day as you move through your routines. Be thankful for clean, running water, fresh food, electricity, your clothing, having someone to […]

November 13, 2023

It’s Vata Season

Autumn is Vata season when the world around us embodies the elements of air (wind) and ether (space). As a result, you may be experiencing dry skin, anxiety, difficulty sleeping, difficulty sleeping, and scattered thoughts. If this has been your recent experience, you might want to try any or all of the following to help […]

November 6, 2023

Be Better.

Be better… There is no shortage of fear, anger, and hatred circulating through human civilization at this moment, and it can be all too easy to get caught up in cycles of perpetuating these experiences. When I start to feel myself being pulled into these destructive, divisive patterns of thought and action, I remind myself […]

October 30, 2023

Stay Warm + Cozy

As we shift into the second half of autumn, do some things to help yourself stay warm, uplifted and cozy: take your vitamin D wake up earlier and go to sleep when you feel called to do so eat more soups and root vegetables journal and reflect exercise and move your body snuggle up with […]

October 23, 2023

energy + motion = emotion

On Saturday, I woke up in a less-than-optimal mood. My emotions were running high, and, as a result, small inconveniences felt like enormous hurdles. In those moments, I didn’t need to be reminded to cheer up or pretend that I was fine. What I needed was to be honest about how I felt and to […]

October 16, 2023

The Way of Zen

When the world feels overwhelming and stress begins to run the show, I always try to come back to this… Notice, I said I try… I don’t always succeed, but when I do, I tend to feel much better. The Way of Zen Do one thing at a time. Do things slowly and mindfully.Connect deeply […]

October 9, 2023

Mindful Experimentation

2023 has been the year of experimentation in our household. Both Jeremy and I have been open to giving a variety of experiences a try. We went to a big event downtown on New Year’s Eve, canceled cable, played around with fresh routines and responsibilities, fostered a dog, spent time with new acquaintances, and so […]

October 2, 2023

Making Peace

I read this powerful poem written by Emory Hall earlier this week and wanted to share it with you. Make peace with all the women you once were. Lay flowers at their feet. Offer them incense and honey and forgiveness. Honor them and give them your silence. Listen. Bless them and let them be. For […]

September 25, 2023

Amongst the Trees

This weekend, I was able to spend time outdoors immersed amongst the trees. For me, there is nothing like looking up into the sky, taking deep breaths and marveling at the natural world around me. As the leaves begin to turn and nature displays its beautiful colors, I invite you to step outside, look around, […]

September 18, 2023

Autumn Is Here

Autumn is nearly here! And there is no better time of year to focus on self-care. The next time you have a moment for yourself, perhaps you will give one of these a try: rest and allow yourself a break enjoy your favorite tea or other warm drink create a list of what you would […]

September 11, 2023

Mindful Sundays?

Normally, I write my Mindful Monday emails on Monday morning as the sun rises. Now that I am teaching at 6:00am on Mondays, I had to change my schedule a bit, and I am now gathering my thoughts on Sunday afternoon. While much is the same as it might normally be- Charlie is purring on […]

September 5, 2023

Saying Goodbye

Last week, Jeremy and I had to do something that was quite emotional… We had to say goodbye our foster dog, Beaver. Despite the fact that we were both fond of Beaver, we discovered I was allergic to him, and, if we were being extremely honest with ourselves, we simply don’t have the lifestyle to […]

August 28, 2023

Beaver | Our Foster Dog

Jeremy and I are fostering a dog named Beaver. He is around 7 years old. We don’t know much about his history, but we do know that he must have belonged to someone at some point. He is potty trained, knows basic commands, sleeps well, is very sweet, gets along with Charlie (our cat), and […]

August 21, 2023

Nostalgia

The world is not always a happy place. And there are times I find it easy to become consumed with some of the negativity that surrounds us in news broadcasts, discourse in real life, and on social media. That is why, I truly believe that so many of us are finding joy in nostalgia at […]

August 14, 2023

The Importance of Play

I am not sure exactly where it came from or why we received it, but midweek last week, we received a harmonica in the mail. Upon opening that package, we both discovered that we could have so much fun with that little instrument. We had to run some errands so we brought it with us […]

August 7, 2023

This AND That

This week, I found myself experiencing a wealth of emotions almost simultaneously. At times each felt contradictory, but then I remembered that we are all, amongst other things, dualistic. I was reminded that we are allowed to be grateful AND exhausted. Full of joy AND melancholia. I can be a peaceful yogi AND a fallible […]

July 31, 2023

A Day Away

Yesterday I took a day away at the beach with Jeremy, my sister, and two nieces. It was the perfect day to spend outdoors, and, as a result, it was PACKED. Everyone clustered near the entrance to the beach so they did not need to walk very far with all of their belongings. The water […]

July 24, 2023

Practice and Patience

July 17, 2023

Mindful Mondays

In recent weeks, I have had several people inquire about my process of writing these Mindful Monday messages, so I thought it might be time to share… Yes, I do write them myself. In fact, more often than not, I write them early on Monday morning while snuggled up on the couch with my cat, […]

July 10, 2023

Aging with Grace and Gratitude

Full transparency… I have been struggling with coming to grips with aging. As my skin and body transform, I find that sometimes I am hypervigilant and overly critical of and sad about gaining more wrinkles, gray hair, and weight along with my life experience and wisdom. While I know I am still relatively young and […]

July 3, 2023

Time

There are times when life feels too busy… like we are constantly running and every minute is scheduled. It can be simply overwhelming. Yet, when we can take even just a moment to slow down and observe, time can be reframed. So, the next time life feels like it is moving too fast, slow down […]

June 26, 2023

Mindful Change

Mindful change is gradual. It does not turn on like flipping a switch, instead, it fades in. Mindful thinking and living are not permanent states. They ebb and flow, rolling like waves along the shoreline. When we become aware of how we think, feel, and experience the world around us, mindfulness becomes a part of […]

June 19, 2023

Celebrate

It is a choice to be grateful and to practice discovering reasons to celebrate. When we start to pay attention, we may begin to realize that numerous opportunities for celebration are sprinkled throughout each day. A compliment from a stranger. Sunlight streaming through the window. Completing a task from your list. Getting out of bed. […]

June 12, 2023

Inspiration

Inspiration can be found all around us. If we take a few moments each day to reflect, we may discover it hidden in the words we read, the sounds we hear, and the things that we see. Notice the small things and allow inspiration to find you. Inspire | “We are like books. Most people […]

June 5, 2023

Our CommUNITY

This weekend, I spent much of my time immersed wholly in our community while representing the studio at the Homewood Artisan Street Fair. As I sit and reflect on this experience, I realize that I am beyond grateful to be surrounded by so many kind, generous, compassionate people. YOU are my community. YOU make a […]

May 29, 2023

Let Go…

A Monday reminder… It is okay to let go of some things in your life to make room for others. Some things to let go of right now are… worrying about things you cannot change the need to be in control of everything the idea of being perfect fear of the unknown unhealthy relationships items […]

May 22, 2023

Take Care

Life is a series of ups and downs. Some days are seemingly perfect. Others are downright dreadful. Most days fall somewhere in between. No matter what today holds, take some time to nourish yourself. Whether you do this through music, a walk, meditation, a delicious meal, or time with friends does not matter. What does […]

May 15, 2023

An Empowering Reminder

I recently stumbled upon this quote. While I do not know the original source, I thought it was an empowering reminder worth sharing. Reminder: “I don’t need to do what everyone wants me to do. I don’t have to anticipate people’s needs. I don’t need anyone to approve of me. I don’t have to explain […]

May 8, 2023

Here’s to Hope

Hope is an optimistic state of mind about our own lives and the world around us. It does not just happen. We have to work to nurture it and help it grow. As you move through this week, pause and notice when you feel hopeful. Ask yourself what you can do to nourish that feeling. […]

May 1, 2023

Supporting the Mind-Body Connection

Yoga and mindfulness allow us to explore ways in which to strengthen the mind-body connection and bring enhanced awareness to how that connection can impact our whole being. Take some time this week to check in with yourself. Rest, relax, exercise, connect with others, seek help… do what you need to do to support your […]

April 24, 2023

Love Yourself

Some days we need reminders that though we are not perfect, we are more than enough and loved just the way we are. Challenges and all, you are just as you are meant to be. Take some time this week to sit, breathe and appreciate who you are- flaws and all. And remember that you […]

April 17, 2023

Good Morning, Sunshine

I recently came across this morning ritual, and I felt it was too beautiful and powerful not to share. Upon waking, find a sunny spot and stand tall or sit on a chair with your feet planted firmly on the ground. Close your eyes and breathe deeply. Now imagine roots growing down through the soles […]

April 10, 2023

Sharing Kindness and a Smile

This past weekend, I was pleasantly taken aback by thoughtful gifts from friends and neighbors. From hand-cut daffodils left on my front porch to a surprise front yard egg hunt, these acts of kindness warmed my heart, caused a genuine smile to spread across my face, and reminded me that I am cared for. As […]

April 3, 2023

Rituals and Routines

One of my favorite rituals is to sit quietly each morning and savor my coffee. I enjoy its warmth and the muffled quiet before the rest of the world awakens. It is in these moments that I feel most at ease and peace. And, I am best able to observe the world around and within […]

March 27, 2023

From To-Do to Done!

I have had a few items on my to-do list for quite a while… and the longer they have sat there undone, the more intimidating they have become. Yesterday, I took the time to sit down and begin to move through them one by one. Even though they seemed overwhelming at the start, not a […]

March 22, 2023

Finding Comfort

This morning, all I wanted to do was stay snuggled up beneath the comfort of my covers for as long as possible, and I did! Even as I write this email, I am buried beneath my softest blanket and propped up by a mound of pillows. I decided that today, comfort will guide each of […]

March 16, 2023

Music to my Ears

I love music. Throughout my life, I have found that it has had the power to transform how I feel and bring me into the present moment. Whether feeling empowered, melancholic, or uplifted, I find that the right song can help me become even more mindful of each emotion. Give yourself some time this week to really listen to music and experience its power to allow you to simply be.

February 21, 2023

A Mindfulness Boost

If you find yourself needing a little extra mindfulness this week, try this: Stand up tall with your arms hanging loosely at your sides. Allow yourself to take a few deep breaths in and out. Place a hand over the center of your chest. Feel your heartbeat and your breath move in and out of […]

February 13, 2023

Open Your Heart

In the spirit of Valentine’s Day, give yourself some time to open your heart this week: • exhale and release any tension you are holding onto• visualize any walls around your heart and consider why they are there• journal about your feelings• find ways to show compassion to yourself• forgive yourself and others (remember forgiveness […]

February 6, 2023

Tiny Transitions

There is something I love about this time of year when the sun begins to rise a little earlier and set a bit later in the day. The extra light in the sky feels hopeful and reminds me that as with all things in life, darkness will pass. This week, I invite you to pause […]

January 30, 2023

Embracing Mindful Existence

Some weeks it is easier to move slowly and mindfully than others. There are times that it may feel nearly impossible to create the time or space to pause. Just remember that these are often the times that we need to embrace mindful existence the most. Put down your phone. Pause and stand in stillness […]

January 23, 2023

Focus + Motivation = :)

Dopamine is a hormone and a neurotransmitter that can help us feel rewarded and activates the pleasure center in the brain. A little boost in dopamine can help increase motivation and focus. If you need a natural dopamine lift, give one of these a try: • listen to music• laugh• move your body• meditate• breathe• […]

January 16, 2023

Are You Wintering?

As I continue my healing journey from this bout of COVID, I found this poem to be an especially powerful reminder to move slowly and embrace the energy of Nature around me. Perhaps you will find it to be a helpful reminder as well. Wintering by Donna Ashworth You may think yourself lazy, or flawed. […]

January 9, 2023

Slowing Down To Stop

For those of you who know me, it takes a lot to get me to slow down to a stop. Over the past week, COVID has managed to do just this. While feeling under the weather is no fun, it has reminded me of the importance of exploring gratitude within the process of healing. When […]

January 2, 2023

Welcoming the New Year with Mindfulness

As we move into the first full week of the new year, I encourage you to take some time to reflect on what you learned in 2022, clean and organize your space at home or work, set intentions for each day, week, month, and even the year ahead, explore ways to release your attachment to the past, try not to put pressure on yourself, take time to realign your energy body through yoga, meditation, or time spent in nature, or do something you love.