Meditation – Embracing Uncertainty

✨ Embracing Uncertainty ✨ ⁠


⁠Well, it’s finally 2021, but just as we suspected some magical life-altering switch was definitely not flipped and uncertain times are just about the only certain thing in most of our lives right now. Things will change, but it will take time, in the meantime trust that you are not alone.⁠

⁠In this guided visualization meditation we’ll navigate your current fears, worries, and uncertainties together. You will be given a safe space to acknowledge your current challenges, determine actionable ways to help you move forward successfully, rediscover your inner strength & resilience, explore gratitude for your current support system, and find relief from stress and anxiety.⁠

⁠I know things are hard right now, if you are lacking the support that you need please reach out. I offer free consultations and a sliding scale. I’d love to help in any way that I can. ⁠

⁠Follow this link to listen to this meditation on Insight Timer now & please let me know how this meditation went for you. Come back to these meditations for daily support. Remember, your brain is a muscle too. The more you train it the happier and healthier you’ll be. Feel free to share any meditation requests you think might be helpful. Thanks for meditating with me 🙏🏽❤️

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email

⁠MUSIC: Chris Zabriskie
ART: Luizclas

Seasonal Affective Disorder

The fall & winter months can be emotionally challenging for a lot of reasons. 2020 has added additional stress, anxiety, uncertainty, sadness, hopelessness, & more. There are no easy solutions to these things, & your emotions are valid & deserve the respect & attention they need, but it’s also imperative to find ways to move through your challenges in a healthy way with proper support.

Have you ever heard of Seasonal Affective Disorder (SAD)? Millions of Americans suffer from SAD every year. Women are more likely than men to experience SAD, & it is more common for those living farther north, where there are shorter daylight hours in the winter. 

I’d like to share some ways that you might be able to keep your SAD symptoms at bay during this challenging time.

🛑 Please consult your physician if you think you may be suffering from SAD. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here 🛑

🛑 If you or someone you know is struggling with mental and/or substance use disorders call SAMHSA’s National Helpline. It’s a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish). Call 1-800-662-4357 or TTY 1-800-487-4889 🛑

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email

What Brings You Joy?

✨ Joy ✨⁠

⁠What are some little things that bring you joy?⁠

⁠This is a hard time of year for a lot of people, never mind all the stress that 2020 brought into our lives.⁠

⁠I don’t know what you’re going through right now & I don’t know how you’re feeling at this very moment, but I do know that stress is detrimental to our health, so we have to find ways to manage & live with it while we’re traversing the complicated parts of our life. Your happiness depends on it & so does your health. ⁠

⁠It may feel like there’s no way to escape the stressors that have been presented to you as of late & that may be true temporarily, but I’d like you to do this small little exercise for me as your trying to navigate your stressors. I want you to make a list of little things that bring you joy & then I want you to chip away at this list until you’ve checked everything off. Finding simple ways to inject happiness into your life can make a world of difference. Your feelings & emotions are valid & I know things are hard right now but this little exercise can help boost your mood and give you the energy you need to tackle life’s challenges. ⁠

⁠Every little joy on your list can be completely free. It can be done in your home away from other people. Or maybe it’s something you can do outside without interacting with others. Keep it simple, keep it small, keep it actionable, but make it personal to you & your unique needs. ⁠

⁠Here’s my list of little things that bring me joy ❤️⁠

🌱 Go for a long walk with Lily 🐶⁠
🌱 Meditate⁠
🌱 Read
🌱 Paint⁠
🌱 Make Christmas cookies & salt dough ornaments⁠
🌱 Watch Christmas movies⁠
🌱 Day trip/change of scenery
🌱 Game night with my boyfriend Neel
🌱 Finish my puzzle 🙄⁠
🌱 Write every day⁠
🌱 Connect with the people I love ❤️⁠

⁠I hope you’re well & I hope your struggles, whatever they might be, are coming to an end soon. I hope you can find simple ways to bring joy into your life when stress feels overwhelming & never-ending. Though these simple joys will not solve your problems hopefully they’ll make the journey a little easier.⁠

⁠Give it a try today 😘

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email

2020 Stress Relief

2020 has tested me in ways I’ve never been tested before! How about you?⁠⠀

⁠Sometimes it can be hard to admit, as a wellness coach, that I too struggle with my thoughts & feelings. I’ve been challenged this year, I’m thankful for the challenge but’s it’s been a challenge nonetheless. ⁠⠀

⁠There isn’t enough space in this caption to tell you about all the things that have happened this year that ultimately changed who I am as a person. My guess is you’ve been through something similar, we all have. We’ve all been through so much, everyone, all over the world. Change is definitely coming but we still have a lot of work left to do. ⁠⠀

⁠That being said, I’d like to share 2 things that have helped me find relief from stress, anxiety & uncertainty the most this year. ⁠⠀

⁠✨ Be quiet, silent & alone as often as you need to in order to make sense of the craziness around you. There’s so much pressure to share all of our moments EVERYWHERE; Instagram, Twitter, Facebook, friends, family, etc., the list is never-ending. Kindly say no when you need time to yourself & do it without judgment of yourself or expectations from the world around you. I grow the most when I get quiet & then I come back to my world & the people in it a much better version of myself. ⁠⠀

⁠✨ Do the most simple thing you could ever possibly do, because you’re doing it right now… BREATHE, but do it with intention & concentration. The easiest thing you can do when you’re being tested like you’ve never been tested before is to come back to your breath. It almost seems too simple, right? Well, that’s because it is, you’re breathing right now, it’s a healing tool that’s accessible to you 24/7 & 365 days a year.⁠⠀

⁠Try it right now…⁠⠀

⁠😌 Take a great big inhale through your nose as you count to 4 – 1, 2, 3, 4⁠⠀

😙 Now let it all go as you exhale through the mouth, counting to 4 – 1, 2, 3, 4⁠⠀

😌 Inhale through your nose – 1, 2, 3, 4⁠⠀

😙 Exhale through the mouth – 1, 2, 3, 4⁠⠀

⁠Do this as many times as you need to. Do this until you feel your heartbeat slow down. Do this until you feel your body relax. Do this until you feel calm & collected & come back to it anytime you need to ❤️⁠⠀

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email

Photo by: @jessicaczarneckicreative



Break Old Habits With Mindful Awareness

Did you know you have the power to change the physical structure of your brain, just by being more aware of how you talk to yourself, the quality of your thoughts & paying more attention to your breath?

Enter mindful awareness…

Would you talk to someone the way you talk to yourself? If you saw someone smash their knee into a coffee table would you say, you’re a clumsy idiot? My guess is no. If someone you loved didn’t get the promotion they were hoping for would you say, of course you didn’t, you’re not smart enough, you’re not good enough, you don’t deserve it? I’m gonna go with a hell no on this one unless you’re a monster!

Why do we talk to ourselves this way? Does it have something to do with the way we were raised? Or the way others have treated or talked to us? Is it so ingrained in us that we can’t help ourselves & it just comes out? No matter where this self-critical dialogue came from there’s hope. 

You have the power to change your experience with life’s stressors, anxieties, trauma & painful or depressing events & it’s easier than you think. Bonus, you can change the structure of your brain just by changing the conversation you have with yourself about your daily experiences. 

It’s this simple 👇🏽

Depressed Experience = Something caused me to feel depressed. This is an opportunity to learn more about myself; what makes me tick, what makes me happy, what makes me sad, what I need more of & what I need to let go of? This is an opportunity to learn…  

Stressful Experience = Being late is stressful. If I left earlier it would give me more time to combat the unknown & heavy traffic. If I leave earlier & plan better I will be less stressed. This is an opportunity to learn…

If you can implement this simple change in your daily conversations with yourself you have the opportunity to:

👉🏽 Break old/bad habits & build new ones

👉🏽 Develop healthier awareness & understanding of stressful/painful experiences

👉🏽 Learn & grow from stressful/painful experiences

👉🏽 Build a more loving relationship with yourself, which will help you…

👉🏽 Build better relationships with others

👉🏽 Open your mind to new coping mechanisms/perspectives

👉🏽 Rewire the brain’s neural pathways  

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email

Heal the root…not the symptoms!

On a scale of 1-10 (1 = little to no stress & 10 = max stress) how stressed are you right now? 

Did you know that roughly 7 in 10 people suffer from stress-related physical & emotional issues! 

COVID, politics, finances, work, relationships, the environment, global unrest, health & wellness, cost of food, access to food & water…these are just a few things that could be affecting your level of stress. It can be incredibly overwhelming, I see you & I feel you.

So here’s what I want to address today – treating the SYMPTOMS of stress/emotional pain vs. the ROOT CAUSE. It has become “normal” to cover up pain & trauma, or shove it down, instead of nurturing & healing the root cause of stress & emotional pain. That might look something like taking medication, numbing it w/ destructive lifestyle choices, or trying to ignore that it exists even though it’s still affecting us in a big way.

Imagine this scenario – There’s a water leak in your house & it’s begun to damage your walls & destroy the paint. Instead of getting to the ROOT of the problem, you decide to buy some pretty wallpaper & cover it up. This is an example of treating the SYMPTOM! The water leak still exists, it was never fixed. So every time it leaks it causes damage to the paint & the wallpaper & whatever you chose to do to cover up what the leak does to the brand new wallpaper. It’s never going to stop causing damage because the leak still exists!

Apply this to whatever root causes are creating stress & emotional pain/trauma for you.

It’s incredibly important that we dedicate time to understand what is causing our emotional/physical stress, pain & trauma. It’s not always a fun process, but it won’t just go away by covering it up with pretty wallpaper or paint. The world is noisy right now, it’s so loud! Take some time to be quiet with yourself, to explore your environment…is it safe, is it nurturing you, is it making you happy? Do you need to make some adjustments? Do you need to fix a leak?

This is the work of true healing. Focus on the root, not just the symptom.

Some ways to get started:
▫️ Therapy
▫️ Support groups
▫️ Mindset coaching – That’s me – I can help you ❤️
▫️ Meditating
▫️ Journaling

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email