Exploring the Niyamas: Inner Practices for a More Mindful Life
Yoga is so much more than poses on a mat. At its heart, it’s a path of personal transformation, and theNiyamas—the second limb of the Eight Limbs of Yoga—offer beautiful guidance for how we can nurture our inner world.
While the Yamas help us live harmoniously with others, the Niyamas turn our attention inward. They invite us to explore discipline, contentment, and the deeper practices that lead to peace and clarity.
Here’s a look at the five Niyamas and how we can weave them into daily life:
1. Shaucha – Purity
Shaucha speaks to both outer and inner cleanliness. It’s about keeping our physical space, bodies, and thoughts clear and uncluttered. That might look like creating a calming home environment, fueling your body with nourishing foods, or practicing breathwork to clear mental fog.
Try this: Begin your day with a gentle breathing practice or tidy a small space that feels chaotic. Notice how it affects your mood.
2. Santosha – Contentment
Santosha encourages us to find peace with what is. In a world that pushes constant striving, this practice is radical. It’s not about giving up ambition, but rather about appreciating the present moment and recognizing the abundance already around us.
Try this: Pause during your day and name three things you’re grateful for—right now, as they are.
3. Tapas – Discipline
Tapas is the fire of self-discipline and transformation. It’s the motivation that helps us stay committed to practices that support growth—even when it’s hard. Tapas doesn’t mean forcing—it means showing up for yourself with dedication and integrity.
Try this: Choose one small daily habit that supports your well-being—like morning stretching or journaling—and commit to it for a week.
4. Svadhyaya – Self-Study
Svadhyaya is about deepening our understanding of who we are. It includes studying sacred texts, reflecting on our thoughts and behaviors, and turning inward with curiosity and compassion.
Try this: Journal at the end of the day. What did you learn about yourself today? How did you respond to challenges?
5. Ishvarapranidhana – Surrender
The final Niyama invites us to let go of control and trust in something greater—whether that’s the universe, God, or simply the flow of life. It reminds us that we’re not in this alone, and that surrender can be its own kind of strength.
Try this: When things feel uncertain, place your hand on your heart and say, “I trust the unfolding.”
The Niyamas in Daily Life
Living the Niyamas isn’t about perfection—it’s about intention. These inner practices help us align our actions with our values and cultivate a life rooted in peace, presence, and purpose.
They’re not rules—they’re invitations. A gentle call back to ourselves.
Which of the Niyamas speaks to you most right now? I’d love to hear in the comments or in your journal.
My favorite example of what Yoga really is comes from my first Yoga teacher training. We learned the Yoga principles make up very important aspects to the practice. The teacher shared that Yoga is best described as a bicycle wheel where only one of the spokes on the wheel has to do with the body (asana), and the rest of the spokes is how we show up in the world.
What are the Yamas?
The Yamas are best described as five guidelines or principles in which we relate to others and the world around us. Another spoke of the wheel (the Niyamas) relate to our own personal guidelines and relating to the Self. When we understand and apply these guidelines to our life we can begin to see we are truly living our Yoga.
Ahimsa
(non-violence). When I first began practicing Yoga I thought ahimsa meant I had to give up eating meat, which I did for a while. It is actually much more than that. Violence begins in our thoughts and goes outward to our actions, and our words. Violence can also relate to how we treat the Earth. Our actions have profound effects on others and the world, so living a non violent way can impact people as well as animals and plants.
(truth). Satya is truthfulness, but it’s more than just telling the truth. The word ‘sat’ literally translates as ‘true essence’ or ‘unchangeable’. One example of how living Satya exists is how we present ourselves to others and how we relate from the space of truth. For example, exaggerating facts to appear more extreme, or withholding facts to appear more pure, are acts that do not align with Satya. Also the thoughts about others and the stories we make up about others can relate to this Yama.
Asteya
(non stealing). We often think of stealing in the material sense, but this Yama is much more than that. To live asteya means we are mindful to not steal someone else’s grief by comparing it with our own grief. It also means that we do not steal someone’s celebration by becoming envious. Further, it is an honoring of one’s time and not “stealing” their resources to benefit us. Oh, and stealing their donut off their desk counts, too.
Brahmacharya
(moderation of the senses/right use of energy). In the ancient origins of Yoga this may have been interpreted as a form of celibacy, which no longer applies in our modern world of Yoga. Instead, this Yama actually can mean that we are aware of where we invest our energy. Another way to see this is directing our energy away from external desires and instead, towards finding peace and happiness within ourselves. Participating in drama and gossip is a form of energy that is not a useful place to invest in.
Aparigraha
(non-greed). This important Yama teaches us to take only what we need, keep only what serves us in the moment and to let go when the time is right. This can be in a literal sense as it relates to materialism but it can also lean towards a greediness of demands on someone else where expectations are high. Holding onto relationships, people, jobs, money and other areas can be a form of greed.
Reflecting on the Living the Yamas
We can learn that Yoga is much more than laying on the floor and creating shapes with our bodies. As we do, it is important to remember that while we are practicing the physical part of Yoga, we can infuse all of these Yamas into the time on the mat (or in a chair). For example, when we expect and demand that we have our “spot” in the yoga studio, or when we put too much focus on perfecting our headstand, or we push our bodies into pain we have just been harming, untruthful, greedy, and not using our energy appropriately.
Stacie believes that it is her life purpose to share the gift of Yoga with anyone who is willing to say yes. In addition to raising a family and being an advocate for those with disabilities, Stacie is founder of Embracing Spirit Yoga which specializes in bringing adaptive Yoga into community centers and rehabilitation clinics. Bringing her depth of compassion to the mat–or the chair–she offers students the opportunity to grow as an individual in all aspects of their life.
With over sixteen years experience, Stacie Wyatt is an experienced 500 hour Registered Yoga Teacher with Yoga Alliance, Certified Brain Injury Specialist, Certified Trauma Informed Coach, Life Wellness Coach, Senior YogaFit Instructor, Mind/Body Personal trainer, Stress Reduction and Meditation Instructor, Pilates Instructor, and Barre Instructor. Stacie is also certified in Integrative Movement Therapy™and is also a believer in the power and application of essential oils for health and wellness and proudly shares doTERRA essential oils.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
When many people think of yoga, they picture stretchy poses on a mat — but the heart of yoga reaches far beyond movement. For me, yoga has always been about how we live — how we relate to ourselves, each other, and the present moment.
At the core of yoga philosophy is an ancient and beautiful roadmap called the Eight Limbs of Yoga. These eight guiding principles invite us to live more mindfully, compassionately, and authentically. They are not rules to master or steps to climb — they are gentle invitations into deeper awareness.
Here’s a simple, soulful look at these eight limbs and how they can show up in everyday life — from the way we speak to ourselves to the way we breathe through a difficult moment.
1. Yama – Living Kindly in the World
How we treat others and our environment. Can we speak gently, act honestly, and live with kindness? Each day offers a chance to choose compassion over reaction.
2. Niyama – Caring for Ourselves
Our relationship with our inner world. Through self-reflection, gratitude, and letting go, we begin to understand ourselves and grow into who we’re becoming.
3. Asana – Moving with Presence
Yoga poses are not about flexibility, but awareness. When I guide movement, I invite students to feel rather than perform. The body becomes a gateway to listening.
4. Pranayama – The Power of Breath
Our breath is a tool for grounding. A few mindful breaths can soften tension, reset our nervous system, and return us to the moment.
5. Pratyahara – Turning Inward
Sometimes, we need to tune out the noise to hear ourselves. Closing the eyes or taking a quiet walk are ways to come back to your own energy.
6. Dharana – Focused Attention
This is the art of being with one thing. Lighting a candle, repeating a mantra, or washing the dishes with full presence — all are practices of focus.
7. Dhyana – Gentle Awareness
Meditation is not about emptying the mind — it’s about sitting with it. With patience, we notice our thoughts without needing to fix them.
8. Samadhi – Moments of Wholeness
This isn’t enlightenment, but glimpses of peace. It might arrive in silence, or laughter, or the pause between breaths. It reminds us: we are already whole
Yoga, to me, isn’t something I leave on the mat or chair. It lives in my breath, my choices, my ability to pause and soften. It’s a lifelong practice of coming home to myself again and again — and guiding others to do the same.
Living Yoga isn’t about how many poses we can master or how long we can hold a handstand. It’s about how we meet each moment—with compassion, presence, and breath. It’s the way we tend to our homes, the way we speak to ourselves in silence, the way we show up for others even when life feels heavy.
There is yoga in the way we rise in the morning and set intentions with clarity. There is yoga in the pause before responding, in the mindful sip of tea, in the willingness to begin again when we feel we’ve strayed.
Living Yoga invites us to step off the mat and into our lives with a softened heart and steady courage. We begin to see every encounter as sacred—whether it’s folding laundry, walking the dog, or comforting a friend. It becomes less about doing yoga and more about being yoga.
When we truly live our yoga, we embrace the wholeness of who we are—perfectly imperfect, always becoming.
Call to Action:
Curious how to live yoga off the mat? Join me on the podcast this week as I share more about how I weave these limbs into daily life, my teaching, and my healing journey.
Also watch for a deeper dive into these throughout the next month.
If you love hearty, nutrient-dense bread with a satisfying crunch, this seeded sourdough is pure magic. Inspired by the beloved Dave’s Killer Bread, this homemade version is loaded with texture and flavor—crackling with pumpkin, flax, chia, and sunflower seeds both inside and out. It’s chewy yet tender, with that unmistakable sourdough tang and a golden, rustic crust. Each slice is packed with wholesome goodness, perfect for avocado toast, hearty sandwiches, or just slathered with butter and a sprinkle of sea salt. This is not just bread—it’s a celebration of nourishment, flavor, and homemade comfort.
Autolyse: Mix flour and water. Let rest for 30–45 minutes.
Mix: Add starter and mix until combined. Let rest 30 minutes, then add salt and sweetener (if using). Mix well.
Add Seeds: Fold in seeds until evenly distributed.
Bulk Fermentation: Cover and let rise 4–6 hours, performing 3–4 stretch and folds.
Shape: Shape into a round loaf. Roll the outside in extra seeds to coat.
Proof: Place into a floured banneton or bowl. Refrigerate overnight.
Bake: Preheat Dutch oven to 475°F. Bake 20 minutes covered, then 20–25 minutes uncovered until golden brown.
Cool: Let the loaf cool fully before slicing to allow the crumb to set.
As you knead or shape your dough, take a moment to feel the texture under your hands. Let the act of baking become a meditation—slow, intentional, and grounded.
“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.” ? Roy T. Bennett
It is hard to believe just how fast this year has already flew by and here we are embarking on a new season. Mother Nature has been quite active this spring giving us many days of wind which feels like a lot of opportunities to lean into patience. As I write this I am watching the snow gently fall after enjoying a couple days of sunshine and 70 degrees. Oh, Colorado. She sure keeps us on our toes.
One day we are basking in the sun and the next we are shoveling snow. I recently read a passage in a book about how we interpret, and perhaps even how we have been trained or conditioned to view something that really is neutral. She uses the example of rain (or in Colorado’s case, snow) and how we might habitually complain about the gloom and doom of rain, when instead we could feel happiness that the flowers are being watered and rejoice in the sound and fresh fragrance. Rain is neutral, it is how we choose to view it. Another example is how we have been accustomed to dreading Mondays, when really it is a neutral and naturally occurring event. Rather than say, “ugh, its Monday”, try shifting your thinking to seeing a Monday as a whole new experience that you get to create a week of productivity, learning, joy, and love.
I love when I am called back to the simplicity of choice.
I encourage you to look at your thoughts and when a neutral event occurs (weather, Mondays, traffic), shift your immediate thought that is usually negative into an opportunity to create a beautiful new experience.
Ultimately we get to choose how we react, or respond to the events and experiences around us.
Throughout the last fifteen months, I sure have learned a lot about responding or reacting. Many of you know that I am once again facing hip surgery. This time to remove the implant due to infection and a possible adverse reaction to the metal material used in the implant. In the meantime, I will keep baking, creating and choosing everyday to find joy.
Finally, remember to honor the Mom’s and other lucky ones who have nurtured you. It is so important to acknowledge those who give so much love to others, and have one of the hardest (and most rewarding) job in the world. Also, don’t forget about the grandmothers out there–we are extra special people!
In health and gratitude,
Stacie
check out these fun goodies perfect for the mom’s in your life
Since I am still tempering myself back into a normal work/life balance, I have limited my classes. I do plan to offer more in the coming months, including a possible sourdough class! Enjoy these self-paced virtual programs that are fan favorites.
Wellness Packages
The following packages are always available and worth the investment. The content is yours forever so you can return time and time again to the practice.
SELF CARE
Self-care is the most important gift you can give yourself. Self-care encourages you to maintain a healthy relationship with yourself so that you can transmit the good feelings to others. While some may misconstrue self-care as selfish, it’s far from that. When you pay adequate attention to your well-being, you’re not considering your needs alone. The ripple effect that you will have on others is endless.
Have you been wanting to learn about, or better understand, the aspects of yoga and how you can live yoga off the mat? This three week series will explore the practice of yoga and its eight limbs, as well as guide you through gentle and nurturing yoga practices to bring a sense of wholeness to the mind, body and spirit. In each 90 minute session there will be a discussion, a practice and a meditation. The content is yours forever and it is currently on sale.
I am inspired to create and share with you some mindfully themed blends each month that I spend time thoughtfully crafting. This month’s blend is called NURTURE and is a gorgeous blend that includes Myrrh. Vetiver. Ylang Ylang. Frankincense, Clary Sage, Marjoram, Labdanum, Spearmint, Magnolia, Amethyst Crystal, and Lavender Petals.
Not sure where to start? How about with a free essential oil sample? I love sharing with others and finding tools that are personal to YOU. Just fill out this form and I will be in touch!
The season of renewal brings a sense of self care to mind. Enjoy these wonderful self care recipes or if that is not your thing, check out some of my hand crafted goodies–perfect for mom1
To be a mom is to support in times of trouble and strife.
To be a mom is to know you can’t be perfect all the time.
To be a mom is a having a mountain every day to climb.
To be a mom is to nurse, to protect, to nurture.
To be a mom is knowing your words will hold, even on your departure.
To be a mom can be hard, can be painful.
To be a mom can be rewarding, can be joyful.
To be a mom is to say I love you, I care,
And whenever you need me, I’ll be there.
~Jenny Elvy
Thank You
So many of you have been so supportive of me over the years. I am so blessed that I can continue to share my passion and touch your life. It means a lot to me that you know that you are very important to me, and I am incredibly grateful that our paths have crossed. I believe that now more than ever, we need to recognize the people and meaningful connections that we all have.
As always, it is my hope that you stay healthy and happy in your mind, body and spirit.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Healthy German Chocolate Mini Cakes (Gluten-Free, Dairy-Free, Refined Sugar-Free)
There’s something about German Chocolate Cake that feels so rich, nostalgic, and soulful. Today, I’m sharing a healthier spin on the classic — Healthy German Chocolate Mini Cakes — made with wholesome ingredients you can feel good about. These little cakes are gluten-free, dairy-free, and sweetened naturally, but still capture the decadent flavor you know and love.
Perfect for a cozy afternoon treat, a mindful celebration, or just because… these mini cakes bring all the comfort without the sugar crash.
1 teaspoon apple cider vinegar (helps the cakes rise beautifully)
For the Coconut-Pecan Frosting:
1/2 cup full-fat coconut milk (from a can)
1/4 cup pure maple syrup
1/2 teaspoon vanilla extract
1/2 cup chopped pecans
1/2 cup unsweetened shredded coconut
Instructions
Preheat your oven to 350°F (175°C). Lightly grease a mini cake pan or line a standard muffin tin.
In a large bowl, whisk together the almond flour, coconut flour, cocoa powder, baking soda, and salt.
In a separate bowl, mix the eggs, maple syrup, almond milk, melted coconut oil, vanilla extract, and apple cider vinegar until well combined.
Add the wet ingredients to the dry and stir until a thick batter forms.
Spoon the batter into your prepared pan, filling each cavity about two-thirds full.
Bake for 15–18 minutes, or until a toothpick inserted into the center comes out clean. Let cool completely on a wire rack.
While the cakes are cooling, make the frosting:
In a small saucepan over medium heat, combine the coconut milk and maple syrup.
Simmer gently for 5–7 minutes, stirring often, until slightly thickened.
Remove from heat and stir in the vanilla extract, pecans, and shredded coconut.
Once the cakes are cooled, top each one generously with the coconut-pecan frosting.
(Optional but delightful) — Drizzle with melted dark chocolate or sprinkle extra chopped pecans on top!
Tips and Notes
This recipe yields about 10–12 mini cakes if using a standard muffin tin, or about 6–8 cakes if you’re using a 3-inch mini cake mold.
These little cakes freeze beautifully! Simply freeze them individually and thaw at room temperature when you’re ready to enjoy.
For an even lower sugar option, you can substitute monk fruit maple syrup or another low-glycemic sweetener.
Why You’ll Love These Mini Cakes
These Healthy German Chocolate Mini Cakes are rich in chocolate flavor, naturally sweet, and filled with that classic coconut-pecan goodness — but without the heaviness of traditional versions. They’re a beautiful reminder that nourishing yourself can still feel indulgent and celebratory.
A sweet little treat for any moment when you need a little extra joy.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Pivoting is a natural and necessary part of growth.
In life and work, there are moments when the path we set out on no longer fits who we are becoming. Pivoting isn’t about failure—it’s about realigning with our values, passions, and evolving needs. It’s a courageous act of listening inward, trusting the unknown, and creating space for something new to emerge. Whether prompted by unexpected challenges or a quiet inner knowing, pivoting allows us to honor our journey while stepping boldly into a new chapter.
This past year has been a season of profound transformation—both personally and professionally. As many of you know, my journey with adaptive yoga has been at the core of my heart and work for nearly two decades. Teaching adaptive yoga in assisted living communities, mentoring, and sharing mindful movement has brought me endless joy. Yet, as life often does, it invited me—rather abruptly—into a new chapter.
Facing multiple hip surgeries this past year has required a full-body, full-heart surrender. Physically, the changes were immediate: my ability to teach in person was no longer sustainable. Emotionally, it was a gradual, tender unfolding—letting go of what I had built in one form and trusting that something new could still be born.
Rather than seeing these challenges as an ending, I chose to view them as a pivot point. I shifted my focus to mentoring others, developing online programs, and finding new ways to share the adaptive yoga methods that have changed so many lives. This transition hasn’t been easy—grieving the familiar while stepping into the unknown rarely is. But it has been rich with lessons about resilience, creativity, and the sacred art of beginning again.
On a personal level, this journey through pain and recovery also deepened my relationship with joy. I learned to find happiness not in big, sweeping achievements, but in the simple, healing moments:
Morning coffee shared with my cat curled beside me.
A slow, mindful walk without pain.
Watching the seasons change from my window and letting them change me, too.
Breathing into moments of gratitude, even when things felt uncertain.
This past year taught me that joy isn’t just something we stumble upon. It’s something we can intentionally cultivate—especially when life doesn’t look the way we expected.
In the podcast episode I just recorded, I talk more deeply about this pivot:
How adaptive yoga continues to evolve in my life and work.
The surprising ways surgery and healing shaped my future.
The practices and mindset shifts that helped me anchor into joy even during hard seasons.
If you’re facing a pivot in your life—whether by choice or by circumstance—I hope you’ll listen. And more importantly, I hope you’ll give yourself permission to both grieve what was and celebrate what’s unfolding.
We are allowed to start over. We are allowed to grow in new ways. And sometimes, the most beautiful beginnings come wrapped in the most unexpected packages.
Thank you, as always, for walking this journey with me.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Lemon & Strawberry Oat Bars Welcoming spring one sweet bite at a time.
There’s something so simple and sacred about baking with seasonal ingredients—especially when they bring brightness and joy into your kitchen. These Lemon & Strawberry Oat Bars are the kind of recipe that feels like a love letter to spring. They’re soft, golden, just the right amount of sweet, and filled with the zing of lemon and the goodness of strawberries.
Baking can be such a grounding, heart-opening ritual. As you stir and pour, layer and bake, you’re not just making food—you’re creating nourishment, comfort, and care. Whether you share them with loved ones or savor them solo with a warm cup of tea, I hope these bring a little sunshine into your day.
Spring calls for something sweet, light, and bursting with brightness. These Lemon & Strawberry Oat Bars are like sunshine you can taste—easy to make, naturally sweetened, and the perfect blend of tangy and comforting.
Made with fresh strawberries, zesty lemon, and wholesome oats, this treat is perfect for an afternoon snack, picnic, or simple celebration of the season. They’re gluten-free and can be made vegan with a few swaps.
Ingredients
For the base and topping:
1 ½ cups rolled oats
1 cup almond flour (or oat flour)
? cup coconut sugar or brown sugar
½ tsp baking soda
¼ tsp sea salt
Zest of 1 lemon
? cup coconut oil or melted butter
1 tsp vanilla extract
2 tbsp maple syrup
For the strawberry filling:
1 ½ cups chopped fresh strawberries
Juice of 1 lemon
1 tbsp maple syrup
1 tbsp chia seeds (to thicken)
Instructions
Preheat your oven to 350°F (175°C) and line an 8×8 baking dish with parchment paper.
Make the filling: In a small saucepan, combine strawberries, lemon juice, and maple syrup. Cook over medium heat until the berries break down and get jammy (about 8–10 minutes). Stir in chia seeds and set aside to cool and thicken.
Make the base/topping: In a large bowl, mix oats, almond flour, sugar, baking soda, salt, and lemon zest. Stir in coconut oil, vanilla, and maple syrup until the mixture is crumbly but holds together when pressed.
Press about ? of the oat mixture into the bottom of the pan. Spread the strawberry filling evenly over the top. Sprinkle the remaining oat mixture over the strawberries and gently press it down.
Bake for 25–28 minutes or until the top is golden. Let cool completely before slicing into bars.
? A Few Tips
You can use frozen strawberries—just thaw first and drain any excess liquid.
For a vegan version, use coconut oil or vegan butter.
These bars store well in the fridge for up to 5 days (if they last that long!).
Mindful Moment:
While the bars bake, take a moment to sit with a cup of tea and breathe in the aroma filling your kitchen. Gratitude lives in these quiet, simple rituals—the scent of lemon zest on your fingers, the sweetness of strawberries, the warmth of the oven.
Let this be a small celebration of the season and your own sweetness.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Balancing Your Energy: An Introduction to Chakras, Crystals, Essential Oils & Yoga
In our fast-paced world, it’s easy to feel disconnected from ourselves—physically, emotionally, and spiritually. One gentle way to restore harmony is by tuning into the chakra system, the body’s energetic centers. This ancient system reminds us that healing often begins within, and that we are whole, vibrant beings made of energy, breath, and intention.
The chakras are seven main energy centers that run along the spine, each associated with specific emotional and physical states. When energy flows freely, we feel balanced and alive. When blocked, we might notice tension, fatigue, or emotional overwhelm.
Here’s a simple guide to each chakra—and how yoga, essential oils, and crystals can support balance and well-being:
Root Chakra (Muladhara)
Theme: Safety, stability, grounding
Yoga: Child’s pose, mountain pose
Oil: Vetiver, patchouli
Crystal: Red jasper, hematite Try standing barefoot on the earth and breathing deeply to feel grounded.
Sacral Chakra (Svadhisthana)
Theme: Creativity, pleasure, emotional flow
Yoga: Hip circles, goddess pose
Oil: Sweet orange, ylang ylang
Crystal: Carnelian Place a warm compress on your lower belly and breathe into your creative center.
Solar Plexus Chakra (Manipura)
Theme: Confidence, personal power
Yoga: Warrior II, boat pose
Oil: Lemon, ginger
Crystal: Citrine, tiger’s eye Use empowering affirmations like: “I am strong. I am capable.”
Heart Chakra (Anahata)
Theme: Love, compassion, connection
Yoga: Cobra pose, heart openers
Oil: Rose, geranium
Crystal: Rose quartz, green aventurine Place your hand on your heart and take three long breaths of love and kindness.
Throat Chakra (Vishuddha)
Theme: Communication, truth, expression
Yoga: Neck rolls, shoulder stand (modified)
Oil: Peppermint, eucalyptus
Crystal: Blue lace agate, aquamarine Journal your truth or speak an affirmation aloud.
Third Eye Chakra (Ajna)
Theme: Intuition, insight, inner wisdom
Yoga: Child’s pose, supported forward fold
Oil: Clary sage, frankincense
Crystal: Amethyst, lapis lazuli Meditate with your eyes closed and bring attention to the space between your eyebrows.
Crown Chakra (Sahasrara)
Theme: Spiritual connection, oneness
Yoga: Meditation, seated stillness
Oil: Lavender, sandalwood
Crystal: Clear quartz, selenite Practice stillness and visualize a gentle light above your head.
You don’t need to do everything all at once. Start small. Choose one chakra to focus on this week—use a crystal, diffuse an oil, or add a mindful movement. Energy healing is a journey, and the more we tend to our energy body, the more vibrant and aligned we feel. I have a full breakdown of each chakra that includes a yoga practice, discussion, and tips for balancing.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
Gratitude as a Path to Abundance: More Than Just Money
When we hear the word “abundance,” our minds often leap to money, success, and material gain. But true abundance is much deeper than what we can count or measure. It’s the feeling of contentment after a good laugh, the peace of morning sunlight, the love in a quiet hug. Abundance, at its core, is a state of being.
Gratitude helps us see what’s already here. It softens our striving and reminds us of the everyday miracles we might overlook. With gratitude, we begin to notice the richness in our lives that has nothing to do with wealth or possessions.
The inner strength that carried you through a storm
Practicing gratitude doesn’t mean ignoring challenges or pretending everything is perfect. It means making space to honor what’s good—even when life is messy.
A Simple Gratitude Practice:
Each evening this week, write down three things you’re grateful for that can’t be bought. Let this shift your awareness from “more” to “enough.” You might be surprised at how abundant your life already is.
Affirmation:
I honor the richness of my life. I am surrounded by quiet abundance.
Abundance blooms when we realize how much we already hold. Gratitude is the doorway.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
After nearly two decades of teaching yoga, supporting others through healing, and walking my own path of recovery, I’ve come to deeply rely on simple, soul-nourishing tools. One of the most powerful and accessible? Essential oils.
This Heart-Soothing Blend is something I’ve been wearing for years—especially when I need a gentle emotional reset. Whether I’m navigating physical pain, emotional overwhelm, or just trying to stay grounded in the midst of life, this blend brings me back to center.
It’s warm, calming, uplifting, and designed to support the heart space—physically, emotionally, and energetically. Think of it as a wearable ritual, a breath of support right when you need it most.
10 drops Wild Orange – encourages creativity and optimism
6 drops Patchouli – grounding and deeply calming
5 drops Lavender – soothing and nurturing
4 drops Roman Chamomile – emotionally balancing
2 drops Tulsi (Holy Basil) – restorative and heart-protective
Carrier oil of choice (I use fractionated coconut oil)
10ml roller bottle
To Make:
Add the essential oils to a 10ml glass roller bottle.
Top off with your carrier oil.
Roll between your hands to gently blend.
To Use:
Roll over your heart space, the inside of your wrists, or even behind your ears. I personally love applying this over my adrenals, especially in times of high stress or fatigue.
Use it as part of your daily mindfulness or yoga practice, as a pre-bed ritual, or any time you need a moment of calm clarity.
Why This Blend Matters
Each ingredient in this blend was chosen with purpose. These oils work together to uplift the spirit, soften anxious energy, and create a sense of emotional safety. For me, this blend is a sacred little anchor throughout the day—reminding me to breathe, to pause, and to offer myself the same compassion I offer others.
If you try this blend or adapt it, I’d love to hear about your experience. Healing is never one-size-fits-all—but we can always share what supports us along the way.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
There’s something deeply grounding about mixing, folding, and baking. Since my surgeries, the kitchen has become more than just a space to prepare food—it’s become a place of presence and peace. When I bake, especially something bright and nurturing like this Lemon Blueberry Sourdough, I feel a connection to the rhythm of life again. The rising dough, the pop of juicy berries, the zest of lemon—it’s all a quiet reminder that healing takes time and joy can be found in simple rituals.
This loaf is subtly sweet, naturally leavened, and absolutely bursting with flavor. The combination of tart lemon and fresh (or frozen!) blueberries gives a burst of spring in every bite. Whether you’re baking to share or simply to nourish your own heart, this one’s a favorite.
500g bread flour (you can use a mix of all-purpose and bread flour too)
10g salt
Zest of 1 large lemon
1 cup fresh or frozen blueberries (toss in a bit of flour to prevent sinking)
Optional: 1 tbsp honey or maple syrup for a touch more sweetness
Instructions:
Mix: In a large bowl, combine starter and water. Stir in flour until fully incorporated. Cover and rest (autolyse) for 30 minutes.
Add Salt + Lemon Zest: Sprinkle salt and lemon zest on top of dough. Gently fold in until evenly mixed.
Bulk Fermentation: Over the next 4–5 hours, perform stretch and folds every 30–45 minutes. Add blueberries gently during the second fold to avoid crushing them.
Shape + Cold Proof: Shape your dough and place it in a floured banneton. Cover and refrigerate overnight (8–12 hours).
Bake: Preheat oven to 475°F with Dutch oven inside. Score your loaf and bake covered for 20 minutes, then uncovered for another 20–25 minutes until golden brown.
Cool: Let your loaf rest at least 1 hour before slicing (the hardest part!).
? A Gentle Reflection
As the loaf rises, so do we. Through setbacks, surgeries, uncertainty, and slow healing—rituals like baking remind us that care and consistency matter. I hope this lemon blueberry loaf brings some sunshine to your day and a sense of steadiness to your week.
If you make this recipe, I’d love to see it! Tag me on social media and let me know how yours turned out.
If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.
