gratitude

Presence: What This Year Has Taught Me About Living in the Moment

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Presence: What This Year Has Taught Me About Being Here, Right Now

At the beginning of this year as I have for so many years, I chose a word to guide me through the months ahead. That word was Presence.

I didn’t want another word that simply sounded inspiring or something I would write in my journal and revisit occasionally. I wanted a word that would challenge me, ground me, and perhaps change the way I experienced my everyday life.

I had spent so much time looking ahead, planning, anticipating, working toward the next thing, and navigating the many moving pieces of life. I wanted to become more intentional about where I placed my attention. I wanted to experience more of the moments I was actually living rather than constantly thinking about the moments ahead.

What I didn’t realize was just how many different ways life would invite me to practice that word.

As I look back on this year so far, I realize that presence hasn’t necessarily come from doing more. In many ways, it has come from doing less, slowing down, making different choices, and learning to listen.

And perhaps that is where the greatest growth has happened.

Learning to Move at a Different Pace

One of the most unexpected teachers of presence has been pain.

For someone who has always been fairly active, independent, and accustomed to moving through a full day, slowing down hasn’t always come naturally.

Pain has changed the way I walk, the distance I can comfortably cover, and even how I approach the simplest daily activities. There are days when I need to stop, rest, change my plans, or acknowledge that something I intended to accomplish simply isn’t going to happen.

I’ve had to learn that stopping isn’t the same as giving up.

There is a difference between moving through life with intention and pushing through life out of habit. I am learning to recognize that difference.

Sometimes presence looks like noticing my body asking for a slower pace. Sometimes it means sitting down when I would rather keep going. Sometimes it means allowing myself to enjoy a beautiful afternoon without feeling compelled to fill every available hour with something productive.

I’ve always appreciated the idea of slowing down, but this year I’ve had to practice it in a much more tangible way.

And there is something freeing about no longer measuring a day by how much I accomplished, how far I walked, or how many things I checked off my list.

Some days, being present means honoring what is possible today rather than mourning what isn’t.

Finding My Voice and Being Present in the Moment

Another unexpected experience this year was speaking at a conference.

Standing in front of an audience and sharing my words, experiences, and knowledge required a different kind of presence.

There is something about speaking your thoughts aloud, rather than writing them down or quietly processing them, that asks you to be fully there. You cannot rush ahead to the next paragraph or edit your words as you go. You have to trust what you know, connect with the people in front of you, and allow the moment to unfold.

I had to be present in my voice, my thoughts, and my interactions.

It reminded me that presence isn’t always quiet or still. Sometimes it is standing in front of a room, sharing something meaningful, allowing yourself to be seen, and trusting that what you have to offer is enough.

It also reminded me how much I enjoy connecting with others through shared experiences and meaningful conversations.

Returning to Work, But on Different Terms

This year also brought the decision to return to work in Denver.

Work has always been an important part of my life. I enjoy connecting with people, sharing what I’ve learned, teaching, and being part of something that makes a difference.

But returning to work meant considering something I hadn’t always given enough attention to: what would this look like within the life I am living now?

The commute, the physical demands, my energy, and managing pain all needed to become part of the conversation.

Rather than simply returning to my old routines and expecting my body and life to accommodate them, I began establishing guidelines that would allow me to work while still protecting the things that have become increasingly important to me.

I wanted to work, but I also wanted to enjoy my life.

I wanted meaningful professional engagement without sacrificing the joy I had been cultivating in my personal life.

That distinction matters.

I am learning that I don’t have to choose between being productive and being present. But I do need to be intentional about the conditions under which I say yes.

Not every opportunity is worth the cost of my time, energy, or well-being. And not every invitation needs to be accepted simply because I am capable of accepting it.

This is a different kind of ambition. One that leaves room for a life outside of work.

Being Present With My Body: Movement and Nourishment

My relationship with exercise and food has also become more intentional.

For years, movement has been a significant part of my life. It has been a way to manage stress, maintain strength, find balance, and feel connected to my body.

But pain and physical limitations have required me to reconsider what movement means.

I have had to let go of certain expectations and become more attentive to what my body needs on any given day. Rather than exercising simply because it is what I have always done, I am learning to ask myself different questions.

What feels supportive today? What will help me maintain strength without depleting myself? Do I need movement, rest, or something in between?

The same awareness has extended to how I nourish myself.

I am paying more attention to what I eat, how much I eat, and how food supports my energy and overall well-being. Not from a place of restriction or chasing a particular number, but from a desire to make choices that support the life I want to live.

Presence has shifted my focus from controlling my body to listening to it.

There is a difference between doing something because you think you should and doing something because you recognize its value.

I want my choices to come from the latter.

Becoming More Intentional About Who Gets My Time

Perhaps one of the quieter changes this year has been becoming more aware of the people with whom I spend my time.

Our time and energy are limited resources. As life changes, so does our understanding of where we want to invest them.

I’ve become more mindful of the conversations I engage in, the relationships I nurture, and the environments in which I spend my time.

I find myself appreciating genuine connection, laughter, shared experiences, and conversations that leave me feeling more connected to life.

I am also becoming more comfortable recognizing when something doesn’t align with the life I am trying to create.

This isn’t about judging people or expecting every relationship to be easy. It is about understanding that the people we surround ourselves with influence how we experience our days.

I want to spend more time with people who allow me to be myself, who appreciate the little things, who can laugh, who are willing to grow, and who understand that meaningful connection doesn’t require constant activity or grand gestures.

Sometimes presence is simply putting down the phone, looking someone in the eyes, listening without planning your response, and appreciating the person sitting across from you.

And sometimes it means choosing to spend an afternoon alone, enjoying your own company, without feeling that you need to fill the space.

Presence Is Not Perfection

If there is one thing I have learned this year, it is that presence isn’t something we achieve and then maintain effortlessly.

There are still days when I get caught up in what needs to happen next. There are moments when frustration creeps in, when pain dictates more than I would like, or when I find myself wishing things were different.

Being present doesn’t mean pretending those feelings don’t exist.

It means acknowledging what is happening without allowing every difficult moment to take me away from the life that is still unfolding around me.

It means recognizing that I can experience discomfort and still appreciate beauty. I can have limitations and still find freedom. I can change my plans without losing my sense of purpose.

I am discovering that presence is less about controlling my circumstances and more about choosing how I meet them.

And that choice happens over and over again, in ordinary moments.

Returning to My Word

When I chose Presence as my word of the year, I thought about the courage it takes to stay, to soften, and to live awake to what is.

I still love that description because it has become even more meaningful as the year has unfolded.

The courage to stay means not always rushing toward the next chapter or trying to fix everything that feels uncomfortable.

The willingness to soften means allowing life to look different than I imagined, being gentler with myself, and recognizing that strength doesn’t always look like pushing harder.

And living awake means noticing the things that are easy to overlook: the beauty outside my window, the conversations that matter, the satisfaction of meaningful work, the nourishment of movement, and the simple joy of an ordinary day.

I don’t know what the remaining months of this year will bring. There will undoubtedly be more adjustments, unexpected challenges, and opportunities to practice what I am learning.

But I do know that I don’t want to rush through them.

I want to continue making choices that support the life I am creating, rather than simply trying to return to the life I once had.

I want to keep finding joy in the middle of uncertainty, beauty in the imperfect, and gratitude in the everyday.

Because perhaps the greatest gift of presence is realizing that life isn’t waiting for us somewhere down the road.

It is happening right here.

In this body. In this moment. In this season of life.

And I want to be here for it.

A little reflection for you:

What would change if you stopped measuring your days by what you accomplished and started noticing how fully you experienced them?

Perhaps presence begins with something as simple as pausing long enough to ask yourself that question.


Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

The Power of Gratitude: How to Start a Daily Gratitude Practice

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The Power of Gratitude: How to Develop a Daily Gratitude Practice

What if gratitude is more than simply saying thank you?

What if practicing gratitude could actually change what you notice?

We naturally tend to pay attention to what needs fixing, what went wrong, what we’re worried about, or what might happen next. Our brains are very good at looking for problems. It’s part of how we stay safe and navigate the world.

But we can also practice looking for what is good.

That is where a gratitude practice comes in.

Gratitude doesn’t mean ignoring the hard things. It doesn’t require pretending that everything is wonderful when it isn’t. Instead, gratitude gives us another lens through which to experience our lives. With consistent practice, we begin to become more aware of the people, moments, experiences, comforts, and small joys that are already present.

And sometimes, that changes everything.

Why Practice Gratitude?

Think about what happens when you buy a new car.

Suddenly, you notice that same make and model everywhere.

Were there suddenly more of those cars on the road?

Probably not.

Your brain simply became more attuned to noticing them.

A gratitude practice works in a similar way.

When you intentionally spend time looking for things you appreciate, you begin teaching your attention where to look. Instead of automatically scanning your day for problems, disappointments, and what’s missing, you become more practiced at noticing what is supportive, meaningful, beautiful, comforting, or simply good.

You start seeing the little things.

The warm cup of coffee in your hands.

The person who checked in on you.

The sunlight coming through the window.

A good night’s sleep.

Your dog’s ridiculous personality.

A song that made you smile.

Five quiet minutes before the day got busy.

These things may have been there all along.

You are simply becoming better at noticing them.

Gratitude Doesn’t Have to Be Big

One of the biggest misconceptions about gratitude is that we have to find something profound to be grateful for.

We don’t.

In fact, I think some of the most powerful gratitude practices are built around ordinary things.

You can be grateful for your health, your family, your home, or your job.

But you can also be grateful for clean sheets.

A really good sandwich.

A text from a friend.

Your favorite sweater.

A patch of sunshine.

The fact that you remembered where you put your keys.

Gratitude isn’t about ranking what deserves appreciation.

It is about noticing.

Try This Simple Gratitude Practice

Here’s the practice I recommend:

Every day, write down 3–5 things you are grateful for each day.

There is one important rule:

Don’t repeat the same thing within the same week.

You can be grateful for your family, dog, friends, house, food on Monday.

But on Tuesday, you’ll have to look a little deeper.

Maybe it’s the way your daughter made you laugh.

Maybe it’s the quiet conversation you had with your partner.

Maybe it’s the cup of coffee someone made for you.

By the end of the week, you may find yourself looking for things you wouldn’t normally notice.

And that’s the point.

You’re giving your brain a reason to search.

Make Your Gratitude Specific

Instead of writing:

“I’m grateful for my family.”

Try:

“I’m grateful that my daughter called me today just to tell me about something that made her laugh.”

Instead of:

“I’m grateful for my home.”

Try:

“I’m grateful for the warm, quiet feeling of my home when I walked through the door tonight.”

Specific gratitude makes us slow down and actually experience the moment we’re appreciating.

It turns gratitude from a list into an experience.

Look for the Ordinary

For one week, challenge yourself to notice the things you normally take for granted.

Here are some places to look:

  • Something you saw
  • Something you heard
  • Something that made you laugh
  • Someone who helped you
  • Something your body allowed you to do
  • Something in nature
  • A moment of comfort
  • Something you learned
  • Something that made your day easier
  • Something you are looking forward to

You may be surprised at how quickly the list grows.

What Happens When We Practice?

Gratitude doesn’t magically eliminate stress, sadness, disappointment, or difficult circumstances.

Life is still life.

But a regular gratitude practice can help broaden our attention. Rather than allowing difficult experiences to become the only thing we see, we create space to notice what else is happening around us.

There can be grief and gratitude.

There can be uncertainty and appreciation.

There can be a difficult day and one beautiful moment.

Gratitude doesn’t ask us to deny what hurts.

It simply reminds us that what hurts is not necessarily all there is.

A Seven-Day Gratitude Challenge

Want to try it?

For the next seven days, grab a notebook or open a note on your phone.

Each day, write down 3–5 things you are grateful for.

Follow these guidelines:

1. Be specific.
Instead of “my family,” describe the person, moment, or interaction you’re appreciating.

2. Don’t repeat yourself during the week.
This encourages your brain to keep searching for new things.

3. Include small things.
They count. In fact, they may be the things you notice most.

4. Don’t force positivity.
If you’re having a difficult day, you don’t have to pretend otherwise. Look for one small thing that offered comfort, support, beauty, humor, or connection.

5. Take a moment to feel it.
Don’t just write the words. Pause. Breathe. Let yourself experience the appreciation.

At the end of the week, read your list.

Notice how many things you might have missed if you hadn’t been intentionally looking for them.

Gratitude Is a Practice, Not a Performance

You don’t have to become a relentlessly positive person.

You don’t have to wake up every morning feeling grateful.

And you certainly don’t have to convince yourself that everything happens for a reason.

Gratitude is much simpler than that.

It is a practice of paying attention.

Of noticing.

Of remembering that even on difficult days, there may be small moments of goodness woven into the ordinary.

The more we practice looking for those moments, the easier they can become to recognize.

And maybe that is one of the quiet gifts of gratitude:

We don’t necessarily change our lives overnight.

We change what we learn to notice within them.

Sometimes the first step toward feeling differently isn’t changing everything around us.

Sometimes it’s simply learning to notice what is already here.

I have a special YouTube Gratitude Series coming in November so be sure to subscribe!

YouTube Channel

Rooted in Foundation: The Four Things That Keep Me Grounded

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Rooted in Foundation: The Four Things That Keep Me Grounded

What keeps me rooted?

It’s a question I’ve been sitting with as we move into September.

Life has a way of changing. Sometimes gradually, sometimes without warning. There are seasons when everything feels steady and seasons when we are asked to bend, adapt, begin again, or simply keep going.

I’ve learned that being grounded doesn’t mean life stays still.

It means having something within us to return to.

For me, that foundation is built around four things:

Gratitude. Connection. Mindfulness. Resilience.

These are the roots that help me navigate the changing seasons of my life.

What Does It Mean to Be Rooted?

Think about a tree.

What we see above the ground—the branches, leaves, flowers, and fruit—is only part of the story.

Beneath the surface is an entire system of roots.

We don’t always see them, but they are doing some of the most important work.

They anchor the tree. They help it find nourishment. They allow it to withstand wind and changing weather. And they give it the stability it needs to continue growing.

I think we are much the same.

The parts of our lives that others see—our work, relationships, accomplishments, routines, and responsibilities—are only the visible portion.

Our foundation is underneath it all.

And when that foundation is tended, we have something to draw from when life becomes difficult.

My Four Roots

1. Gratitude

Gratitude is one of the simplest ways I know to return to the present moment.

It doesn’t mean pretending everything is wonderful.

It means noticing what is.

A warm cup of coffee. A beautiful morning. A conversation that makes me smile. Time in the garden. A dog curled up beside me. A body that carries me through another day.

Gratitude shifts my attention from everything that is missing toward what is still here.

It helps me remember that even difficult seasons can contain moments of beauty.

2. Connection

We aren’t meant to navigate life completely on our own.

Connection can look like family and friendship, but it can also be community, conversation, nature, animals, creativity, or simply feeling connected to something larger than ourselves.

For me, connection is about belonging.

It’s the reminder that I don’t have to have everything figured out by myself.

Sometimes being rooted means allowing ourselves to be held by the people, places, and experiences that nourish us.

3. Mindfulness

Mindfulness gives me a way to come back to what is happening right now.

Not yesterday.

Not the next appointment, next responsibility, or next thing on the list.

Here.

This breath.

This moment.

This body.

This place.

Mindfulness doesn’t make challenges disappear. But it can change the way we meet them.

It creates a little space between what is happening and how we respond.

And sometimes that little bit of space is exactly what we need.

4. Resilience

Resilience is not about being strong all the time.

I think we sometimes misunderstand resilience as pushing through, never struggling, or refusing to bend.

But look at a tree in the wind.

It bends.

It moves.

It responds to the conditions around it.

And then it keeps growing.

To me, resilience is much more about returning than resisting.

It’s falling apart and finding your way back.

It’s adapting when the path changes.

It’s beginning again.

It’s remembering that one difficult season does not define the entire story.

Strong Roots Don’t Mean We Never Bend

This may be the most important part of what I’m exploring this September.

Being rooted doesn’t mean becoming rigid.

It doesn’t mean we never struggle, never change our minds, never feel overwhelmed, or never lose our way.

It means we have somewhere to return to.

Our roots can remind us who we are when circumstances make us question everything else.

They can give us a place to pause.

To breathe.

To listen.

To begin again.

Rooted in Foundation: September

This month, I’m inviting you to explore your own foundation.

Not the foundation you think you should have.

Your foundation.

What grounds you?

What nourishes you?

What helps you feel connected?

What reminds you to slow down?

What helps you get back up when life knocks you sideways?

And perhaps most importantly:

What are you rooted in?

Throughout September, I’ll be exploring these four roots—gratitude, connection, mindfulness, and resilience—through yoga, nature, reflection, movement, and the everyday practices that help us create a more peaceful and grounded life.

Because our foundation isn’t something we build once and finish.

It’s something we return to.

Something we tend.

Something we strengthen.

Something we grow.

And just like the roots of a tree, much of its power may never be visible.

But that doesn’t mean it isn’t there.

These are the roots of my foundation.

What are yours?

A Simple September Reflection

Take a few quiet moments today and consider these four questions:

Gratitude: What is something I can appreciate today?

Connection: What or who helps me feel that I belong?

Mindfulness: What helps me return to the present moment?

Resilience: What helps me find my footing when life becomes difficult?

You don’t need perfect answers.

Just begin noticing.

Sometimes that’s where becoming rooted begins.

Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

Abundance Essential Oil Blend: A Simple Aromatherapy Ritual

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An Essential Oil Blend for Abundance: Harvesting What Is Already Within

What if abundance isn’t something we have to chase?

What if, instead of constantly reaching for the next thing, we paused long enough to notice what is already growing in our lives?

This month, I’ve been exploring the theme of Harvest Within—the idea that we all carry something within us that is ready to be recognized, nurtured, and shared.

Sometimes it is kindness.

Sometimes it is courage.

Sometimes it is wisdom we’ve earned through difficult seasons.

Sometimes it is simply the ability to keep showing up.

And sometimes abundance looks surprisingly ordinary: a garden full of flowers, a good conversation, a quiet morning, a body that carried us through another day.

I wanted to create an essential oil blend that captured that feeling.

An Abundance Essential Oil Blend

This is a warm, uplifting blend with a little grounding underneath it. I love it for meditation, journaling, yoga, morning rituals, or anytime you want to intentionally shift your attention toward what is already good and growing.

My Abundance Blend

  • 3 drops Wild Orange
  • 3 drops Tangerine
  • 2 drops Lavender
  • 1 drop Roman Chamomile
  • 1 drop Patchouli

The citrus oils bring brightness and joy. Lavender and Roman Chamomile soften the edges, while Patchouli gives the blend a grounding quality.

Together, they create a blend that feels both uplifting and rooted.

And isn’t that what abundance really is?

Not constantly reaching higher without ever being grounded.

But learning how to feel grateful for what is here while still allowing yourself to grow.

How to Use Your Abundance Blend

There are several ways you can incorporate this blend into your daily rituals.

Diffuse it

Add the appropriate number of drops for your diffuser according to the manufacturer’s instructions.

Turn it on while you practice yoga, journal, drink your morning coffee, or simply sit quietly for a few minutes.

Let the aroma become a reminder:

There is already something here to harvest.

Create a personal roller blend

For a 10 mL roller bottle, add your essential oils and fill the remainder with a carrier oil such as jojoba or fractionated coconut oil.

Use a skin-safe dilution appropriate for your needs and follow the safety recommendations for each essential oil.

Apply to pulse points when you want a sensory reminder of your intention.

Make it part of your yoga practice

Before beginning your practice, place a drop or two of the diluted blend in your hands, rub your palms together, and pause.

Take a slow breath.

Ask yourself:

What quality do I already have in abundance?

Maybe it is patience.

Maybe compassion.

Maybe strength.

Maybe humor.

Maybe resilience.

Maybe the ability to begin again.

You don’t have to manufacture something you don’t have.

Sometimes the practice is simply noticing what is already there.

Abundance Is Not Just About More

We live in a culture that often equates abundance with accumulation.

More money.

More accomplishments.

More followers.

More productivity.

More things checked off the list.

But I’m becoming increasingly interested in a different definition.

Abundance is noticing.

Noticing the people who love us.

Noticing the lessons we’ve learned.

Noticing the skills we’ve developed.

Noticing the beauty growing right outside our door.

Noticing that even after difficult seasons, something inside us may still be blooming.

My garden has been reminding me of this all summer.

A flower doesn’t apologize for being exactly what it is.

A zinnia doesn’t compare itself to a rose.

A sunflower doesn’t wonder whether it is producing enough.

It simply grows.

And eventually, it gives something away.

That feels like a pretty beautiful definition of abundance to me.

A Simple Abundance Ritual

Try this sometime this week.

Light a candle or diffuse your Abundance blend.

Sit comfortably and take several slow breaths.

Then ask yourself three questions:

What am I harvesting?

What have I learned, developed, survived, created, or cultivated?

What is growing?

What part of my life is still unfolding?

What do I have enough of to share?

Maybe it is kindness.

Maybe encouragement.

Maybe laughter.

Maybe your time.

Maybe your experience.

Maybe simply your presence.

You don’t have to give everything away.

But there is something powerful about realizing that what we have cultivated within ourselves can become nourishment for someone else.

The Harvest Within

The garden teaches us that growth doesn’t happen all at once.

There is a season for planting.

A season for tending.

A season for waiting.

And eventually, a season for harvesting.

Our lives are much the same.

We don’t always recognize the seeds we planted until much later.

The patience we practiced.

The boundaries we learned.

The grief we moved through.

The courage we found.

The lessons that came from things not going according to plan.

Those things become part of our harvest.

So this month, rather than asking yourself, What do I need more of?

Try asking:

What do I already have in abundance?

Then pause long enough to notice it.

That may be where the real abundance begins.

A Note About Essential Oil Safety

Essential oils are highly concentrated plant extracts and should be used thoughtfully. Always follow the manufacturer’s dilution recommendations, use appropriate ventilation when diffusing, and consider individual allergies, sensitivities, medications, pregnancy, pets, and other health considerations. Never ingest essential oils unless specifically directed by a qualified healthcare professional trained in their safe use. When applying oils to the skin, dilute appropriately and perform a patch test when appropriate.

This post is for educational and wellness purposes and is not intended to diagnose, treat, or prevent any medical condition.


Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

52 Weeks of Wisdom & Wellness: Celebrating One Year

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One Year of Wisdom & Wellness: Celebrating a Book, a Journey, and a Dream

Almost one year ago, I became an author.

Yep… I actually did it.

On September 30, 2025, 52 Weeks of Wisdom & Wellness: A Year of Mindful Living officially made its way into the world. And as the one-year anniversary approaches, I’ve been reflecting on what this little book has meant to me—and what it has taught me.

From an idea to a real book

For a long time, writing a book was one of those things I said I wanted to do “someday.”

You know those dreams.

The ones that sit quietly in the back of your mind while life keeps happening.

Then one day, I decided that someday needed to become now.

And somehow, an idea became a manuscript.

The manuscript became 124 pages.

Those pages became a finished book.

And that finished book became something I could actually hold in my hands.

There is something pretty magical about seeing your own words printed on a page.

And also a little surreal.

I remember thinking, Wait… I really wrote a book?!

52 weeks of slowing down

52 Weeks of Wisdom & Wellness was created as an invitation to live a little more mindfully.

Each week offers a simple reflection, a little wisdom, and an opportunity to pause and pay attention to what is happening within and around us.

Because wellness isn’t always about doing more.

Sometimes it is about noticing more.

Noticing your breath.

Noticing your thoughts.

Noticing the season you are in.

Noticing what is growing.

And perhaps just as importantly, noticing what you are ready to let go of.

The book follows the rhythm of the seasons, with 13 weeks in each season—a reminder that our lives, just like nature, move through cycles of planting, growing, blooming, harvesting, resting, and beginning again.

One year later…

As I look back on the past year, I realize that writing this book was about more than becoming an author.

It was about trusting an idea enough to bring it to life.

It was about putting my voice and my experiences onto paper and saying, Maybe this will help someone else, too.

And that is really what I hope for this book.

That somewhere along the way, someone opens a page on a day when they need exactly what is waiting there.

Maybe they need a reminder to breathe.

Maybe they need permission to slow down.

Maybe they need encouragement to begin again.

Maybe they simply need a few quiet moments with themselves.

If this book has offered even one person a little more peace, perspective, or mindfulness, then it was worth every word.

And now… we celebrate!

So, as 52 Weeks of Wisdom & Wellness approaches its first birthday, I’m celebrating the book, the journey, and the courage it took to finally stop saying “someday” and start saying “I did it.”

Because sometimes the harvest isn’t just what grows in the garden.

Sometimes the harvest is looking back and realizing just how much you have grown.

Thank you to everyone who has purchased the book, read it, shared it, gifted it, or simply cheered me on along the way.

You helped make this dream a little more real.

And if you haven’t picked up a copy yet, perhaps this is your invitation to spend the next 52 weeks cultivating a little more wisdom, wellness, and mindfulness in your own life.

Here’s to the next chapter.

Happy almost-one-year anniversary, 52 Weeks of Wisdom & Wellness!


Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

The Harvest Within: Mindfulness & Yoga Practice

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August Theme: The Harvest Within

“What we nurture within ourselves eventually becomes the gift we offer the world.”

As summer begins to soften and gardens overflow with abundance, August offers us an invitation to pause and notice something beautiful—not just around us, but within us.

This month’s theme at Embracing Spirit Yoga & Wellness is The Harvest Within.

While farmers gather the fruits of months of careful tending, we have an opportunity to ask ourselves:

  • What have I been growing?
  • What qualities have become stronger this year?
  • What am I ready to share with others?

The answers may surprise you.

The Inner Garden

Just like a garden, our hearts require attention.

The thoughts we water become our mindset.

The habits we repeat become our character.

The kindness we practice becomes part of who we are.

Maybe this year you’ve cultivated patience.

Maybe you’ve grown stronger through challenges.

Maybe you’ve learned forgiveness, resilience, courage, or compassion.

These qualities didn’t appear overnight. They were planted through everyday choices, difficult moments, healing conversations, and quiet acts of self-care.

Now it’s time to enjoy the harvest.

Harvest What You Have in Abundance

During our yoga classes this month, I’ll be inviting everyone to reflect on one simple question:

“What do you have an abundance of that someone else might need?”

Perhaps it’s:

  • Compassion
  • Encouragement
  • Kindness
  • Joy
  • Gratitude
  • Patience
  • Hope
  • Peace
  • Understanding
  • A smile
  • A listening ear

Imagine if each of us intentionally shared one overflowing quality every day.

A small act of kindness can completely change someone’s day.

Your calm can become someone else’s comfort.

Your encouragement might be exactly what another person needs to keep going.

Our greatest harvest is rarely something we keep—it is something we share.

Mindfulness Practices for August

This month, try incorporating these simple mindfulness practices into your daily life.

Start each morning with gratitude.

Before getting out of bed, think of three things you are thankful for.

Slow down.

Notice the warmth of the sun, the smell of your coffee, the sound of birds, or the feeling of your feet touching the ground.

Presence is one of the greatest gifts we can cultivate.

Tend your thoughts.

When negative thoughts appear, gently ask:

“Is this helping me grow?”

Replace criticism with compassion whenever possible.

Practice generous living.

Offer compliments freely.

Hold the door.

Send a text to someone who comes to mind.

Leave an encouraging note.

Sometimes the smallest seeds produce the greatest harvest.

Reflect before bed.

Ask yourself:

  • What did I harvest today?
  • What did I share?
  • What would I like to cultivate tomorrow?

Join Me for 30 Days of Yoga

This August, we’re also celebrating 30 Days of Yoga on YouTube!

Each practice is designed to help you reconnect with your body, calm your nervous system, and create a few moments of peace in your day.

Whether you’re brand new to yoga or have practiced for years, every session includes modifications to make movement accessible for all ages and abilities.

Think of it as tending your inner garden—one breath, one stretch, one mindful moment at a time.

I hope you’ll join us throughout the month as we move, breathe, reflect, and grow together.

Your Harvest Matters

The world doesn’t need perfection.

It needs people willing to share their gifts.

As you move through August, notice what fills your heart.

Then let it overflow.

Because the most meaningful harvest isn’t measured by what we accumulate…

It’s measured by what we generously give away.

I’d love to hear from you!

What quality are you harvesting within yourself this month?

Share it in the comments below, or join the conversation during one of our August yoga classes.

May your heart be full, your spirit be nourished, and your harvest be abundant.

Blessings,
Stacie Wyatt
Embracing Spirit Yoga & Wellness


Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

Radiant Energy: Embracing Your Inner Light and Freedom This July

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As summer reaches its fullest expression, there is something magical happening all around us.

The gardens are blooming with vibrant color. The mornings arrive earlier, the evenings linger longer, and the warmth of the sun invites us outdoors to breathe a little deeper and move a little more freely.

Nature isn’t trying to become anything this time of year—it is simply expressing everything it has already grown into.

Perhaps there is a lesson for us there.

You Were Never Meant to Dim Your Light

So often, we spend our lives waiting.

Waiting until we feel confident enough.
Waiting until life feels easier.
Waiting until we lose the weight, heal the injury, retire, find more time, or have fewer responsibilities.

But what if your light has been shining all along?

Radiant energy isn’t about being the loudest person in the room or constantly feeling happy. It isn’t about perfection, productivity, or pretending everything is okay.

Radiance is something much quieter.

It is choosing hope when life feels uncertain.

It is offering kindness when the world feels divided.

It is finding gratitude in ordinary moments.

It is allowing yourself to be authentically you.

Freedom Begins Within

As we celebrate Independence Day here in the United States, we often think about freedom as something external.

But yoga gently reminds us that one of the greatest freedoms we can experience is inner freedom.

Freedom from comparison.

Freedom from believing we’re not enough.

Freedom from the stories that tell us our worth depends on what we accomplish.

Freedom from the expectation that our bodies must look or move a certain way to deserve love and care.

True freedom begins the moment we stop fighting ourselves.

That doesn’t mean life suddenly becomes easy. It means we begin meeting ourselves with compassion instead of criticism.

Your Energy Is Sacred

Everything we do either nourishes or depletes our energy.

The conversations we have.

The media we consume.

The thoughts we repeat.

The people we surround ourselves with.

The ways we care for our bodies.

Yoga teaches us to become more aware—not so we can judge ourselves, but so we can make choices that support our well-being.

This month, ask yourself:

“What helps me feel more alive?”

Maybe it’s an early morning walk.

Fresh flowers from your garden.

A few quiet minutes of meditation.

A yoga class.

Time spent laughing with a friend.

Reading a good book.

Watching butterflies drift through the flowers.

These seemingly small moments are often the ones that help our inner light grow brighter.

Bloom Without Comparison

One of my favorite lessons from the garden is that every flower blooms in its own season.

The daisies don’t compare themselves to the lilies.

The lavender doesn’t wish it were a sunflower.

Each plant simply grows according to its own nature.

We can do the same.

Your journey won’t look like anyone else’s.

Your healing won’t follow someone else’s timeline.

Your body tells a unique story.

And your light doesn’t need to look like anyone else’s to be beautiful.

A Simple July Mindfulness Practice

Find a comfortable seat outdoors if possible.

Close your eyes.

Feel the warmth of the sun on your skin or imagine its gentle light surrounding you.

Take a slow breath in.

Imagine that with each inhale, your heart grows a little brighter.

With each exhale, release self-doubt, comparison, and the pressure to be anything other than who you are.

Repeat quietly:

I am light.

I am free.

I am enough.

Remain here for several breaths, allowing yourself to simply be.

Journal Prompts

  • Where do I feel most alive?
  • What does freedom mean to me at this stage of my life?
  • Where have I been hiding my light?
  • What fills me with genuine joy?
  • How can I share more kindness and compassion with the people around me?

Essential Oil Blend: Radiant Energy

If you enjoy using essential oils to support your mindfulness practice, try this uplifting summer blend:

  • Wild Orange – inspires joy and optimism
  • Bergamot – encourages confidence and emotional balance
  • Grapefruit – refreshes the spirit
  • Frankincense – grounds and centers
  • Peppermint – awakens clarity and vitality

Diffuse during your yoga practice or place a drop in your palms, inhale deeply, and set an intention for your day.

Your Light Matters

The world doesn’t need another perfect person.

It needs more people willing to live authentically.

People who smile at strangers.

Who choose kindness.

Who pause to notice a blooming flower.

Who make space for rest.

Who share encouragement.

Who allow their own unique light to shine.

This July, may you remember that radiance doesn’t come from doing more.

It comes from living fully, loving deeply, moving gently, and trusting that the light within you has always been enough.

Monthly Affirmation

I welcome joy into my life. I move with freedom, breathe with gratitude, and allow my inner light to shine.


Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

Summer Solstice Rituals for Mindfulness & Renewal

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The Summer Solstice is more than just the longest day of the year—it’s a celebration of light, abundance, growth, and possibility. Nature reaches its fullest expression as gardens bloom, bees hum from flower to flower, and the warmth of the sun invites us outdoors.

Just as the earth is flourishing, we are invited to ask ourselves:

Where am I growing?
What am I ready to celebrate?
What light am I ready to share?

Unlike the rush of New Year’s resolutions, the Summer Solstice offers a softer invitation. It asks us not to strive harder but to pause long enough to notice how far we’ve already come.

Living with the Energy of the Solstice

The sun represents vitality, courage, confidence, and joy. Ancient cultures gathered to honor this turning point of the seasons with fire, music, feasts, and gratitude.

While our celebrations may look different today, the intention remains the same: reconnect with nature and ourselves.

Try spending part of the day outside. Walk barefoot through the grass, sit beneath a tree, or watch the sunrise with a cup of tea. Let yourself simply be present.

A Gentle Summer Solstice Ritual

You don’t need anything elaborate.

  • Light a candle.
  • Take three slow breaths.
  • Write down five things that have blossomed in your life this year.
  • Write down one thing you are ready to release.
  • Write down one dream you want to nurture during the second half of the year.

Fold the paper and place it somewhere you’ll see often as a reminder of your intention.

Essential Oils for the Solstice

The bright energy of citrus oils pairs beautifully with the season.

Try diffusing:

  • Wild Orange
  • Bergamot
  • Lemon
  • Peppermint

The aroma is uplifting, refreshing, and reminds us to embrace joy with open hearts.

Reflection

The garden doesn’t bloom because it rushes. It blooms because it receives sunshine, rain, and time.

Perhaps that’s your reminder this season, too.

May this Summer Solstice encourage you to slow down, soak in the light, and trust the beautiful unfolding of your own life.

Happy Solstice.


Enjoying this content? My book 52 Weeks of Wisdom & Wellness goes deeper — find it here.

A Year of Renewal: Reflecting on Change, Courage, and New Beginnings

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A Year of Renewal: Reflecting on Change, Courage, and New Beginnings

Every year, I choose a single word that becomes a thread woven through my life—my sankalpa, my heartfelt intention. This year, my word is Renewal, and as I close the door on another chapter, I can clearly see how life has been guiding me toward this exact moment of rediscovery.

2024 was unlike any year I’ve ever lived. It brought deep healing, unexpected shifts, and a powerful invitation to grow in directions I didn’t anticipate. After decades of helping others reconnect to themselves, this was the year life asked me to reconnect to me.

And I said yes.

Letting Go: Stepping Away After 18 Years

One of the biggest shifts—one that still feels surreal—was ending my 18 years of traveling to more than 50 assisted living homes. For nearly two decades, I poured my heart into teaching adaptive yoga, holding space for elders, and building community through mindful movement.

It was sacred work.
Beautiful work.
Exhausting work.

And it was time.

Pulling back to only a small handful of homes wasn’t just a schedule change. It was a soul-level shift. It was an act of honoring my body, my healing, and the next evolution of my service. For the first time in years, I allowed myself to loosen the grip on what I had always done and create space for what could be possible next.

A New Path: Becoming a Qualified Behavioral Health Assistant

This year also brought a huge professional pivot—one that aligned not only with my gifts but with my capacity.
I stepped into my new role as a Qualified Behavioral Health Assistant, helping people recover from trauma through skills, connection, and compassionate support.

This work is meaningful in a different way.
It requires less physical demand, but a deeper emotional presence.
It allows me to live my values without compromising my wellness.
And most of all, it lets me continue serving others in a way that honors my own healing journey.

Sometimes renewal doesn’t look like starting over.
Sometimes it looks like redirecting your wisdom where it can thrive.

Welcoming Rosie: Joy Arrives on Four Paws

Another bright spot this year?
I got a new puppy — sweet Rosie.

She arrived exactly when I needed a spark of uncomplicated joy, and she brought just that.
There is something magical about how animals help us stay present, soften our hearts, and remember to play. Rosie has been a daily reminder that renewal can show up in wagging tails, muddy paw prints, and early-morning snuggles.

She is a gift of pure delight.

The Big One: I Wrote My Book

And then there’s the part that still makes me say, “Did I really do that?”

I wrote my book.

After years of teaching, thousands of classes, countless conversations, and decades of lived experience… something inside me said now.
The words poured out—not from obligation, but from an inner knowing that it was time.

This book is the culmination of everything I’ve lived, learned, healed, and held.
It is a tapestry of wisdom and wellness, a snapshot of my heart in this season of life.
It is my offering.
My renewal.
My beginning again.

Writing it stretched me, surprised me, and awakened parts of my creativity that had been sleeping under the weight of survival mode. More than anything, it reminded me of my purpose—and my voice.

As I Step Into 2025

Renewal is not a return to who I used to be.
It’s an unfolding.
A softening.
A reclaiming.

This year brought endings, beginnings, and a lot of gentle in-between moments.
It taught me that clarity often arrives only after the letting go.
That healing isn’t linear.
That courage can be quiet.
And that renewal is a choice we make every single day.

As I step into 2025, I do so with gratitude, openness, trust and renewal.

My sankalpa of Renewal has been eye-opening and just rich. What is next? Stay tuned as I reveal my word for 2026! It is going to be a good one!

Breaking the Cycle: How Repeated Complaining Drains Us — and How Repeated Gratitude Heals

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We’ve all been there—caught in the loop of saying the same frustrating things over and over. The stress, the pain, the overwhelm, the “why me?” moments. Repetitive complaining is surprisingly natural… and surprisingly draining. It doesn’t make us bad or ungrateful; it just means we’re human.

But here’s the truth I’ve learned through mindfulness, yoga, and healing:
What we repeat becomes what we reinforce.

And while complaining might feel like release, gratitude is what creates actual relief.

Why We Fall Into Repetitive Complaining

When something is hard — your body hurts, life feels heavy, you’re tired, or you’re juggling more than anyone realizes — the mind wants to loop. It’s trying to make sense of discomfort. But when we repeat the same story too often, it keeps us stuck in the same emotional place.

Repetitive complaining can…

  • increase stress hormones
  • shrink our perspective
  • drain our energy
  • make challenges feel bigger than they really are
  • prevent healing (emotionally and physically)

The hard moments deserve acknowledgment — absolutely. But they don’t deserve ownership over your entire inner world.

The Shift: Replacing Repetition With Intention

Instead of repeating the pain, we can repeat the gratitude.

Not the toxic positivity kind.
Not the “pretend everything’s fine” kind.

But the grounded, honest, heart-centered gratitude that reminds us:

There is still some good here.
There is still something working.
There is still something steady beneath the struggle.

This shift isn’t about silencing your pain — it’s about changing the soundtrack of your inner world.

Why Repeated Gratitude Works

Practicing gratitude repeatedly — especially in small, simple ways — can:

  • soften emotional tension
  • support nervous system regulation
  • expand your perspective
  • create new thought pathways
  • bring your attention back to what is supporting you
  • help you feel less alone
  • anchor you in hope, even during hard seasons

It’s the repetition that matters.
Just like complaining reinforces stress…
gratitude reinforces resilience.

A Simple Daily Practice to Try

If you catch yourself repeating a complaint (it happens!), try this gentle shift:

  1. Pause.
    Notice the loop without shame.
  2. Acknowledge the truth.
    “This is really hard right now.”
  3. Add one small gratitude.
    Just one.
    “And I’m grateful I’m learning to take better care of myself.”
    “I’m grateful for the support I do have.”
    “I’m grateful for the strength I didn’t even know I had.”
  4. Repeat the gratitude instead of the complaint.
    This is where your healing gains momentum.

A Repeated Gratitude Mantra to Use All Week

“Even in the hard moments, there is something supporting me. I choose to notice that.”

Say it as many times as you need.
Let it become your new repetition.
Let it anchor you back into compassion — especially compassion for yourself.

Closing Reflection

We all slip into repeating our pain. But with awareness and intention, we can choose a new pattern — one that restores instead of drains, one that lifts instead of weighs down.

A life rooted in gratitude doesn’t ignore the hard things.
It simply refuses to let them be the only things.

The Beauty of Homemade Gifts: Simple Ways to Share Love and Meaning This Season

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The holidays often bring pressure to buy more, spend more, and fill our carts with things that don’t always hold lasting meaning. Yet some of the most cherished gifts are the ones made by hand — crafted with time, thought, and love.

It’s time to normalize the beauty of homemade gifts. Not because they’re cheaper or easier, but because they hold something money can’t buy: presence and intention.

The Heart Behind Homemade

When we take the time to make something for someone, we infuse it with care. It’s a quiet way of saying, “You matter.” Whether it’s a loaf of bread, a handwritten note, or a jar of bath salts, each handmade offering carries a little piece of your heart.

Homemade gifts remind us that love doesn’t come from the store — it comes from our hands, our creativity, and our willingness to give meaningfully. Neighbors, teachers, friends, and family can all enjoy timeless gifts that are made from the heart.

Simple Homemade Gift Ideas

Here are a few thoughtful, easy ideas that invite creativity and connection:

1. Essential Oil Blends or Sprays
Mix your favorite oils into a simple roller blend or room spray. Try combinations like wild orange and clove for comfort, or lavender and frankincense for calm. Add a handwritten note with the emotional benefits or a short affirmation.

2. Baked Goods with Intention
Bake a loaf of sourdough, a batch of pumpkin bread, or scones wrapped in parchment and twine. Include a card sharing why you made that recipe — the memories it stirs or the comfort it brings.

3. Cookie Mix in a Jar
Layer dry ingredients for your favorite cookie recipe in a mason jar, then attach a simple tag with baking instructions. Add festive ribbon and a handwritten message like “Made with love and sweet memories.”

4. Homemade Bath Salts or Body Scrubs
Combine Epsom salt, a few drops of essential oils, and dried herbs like lavender or rosemary. Package them in a glass jar with a simple label that reads “for slowing down.”

5. Potpourri Simmer Pot
Create a simmer pot mix with dried citrus slices, cinnamon sticks, and cloves. Add a little note with directions: “Simmer in a pot of water to fill your home with cozy holiday scents.”

6. Gratitude Jars or Affirmation Cards
Write uplifting notes, affirmations, or reasons you’re grateful for the person. Place them in a small jar tied with ribbon — a daily reminder of how loved they are.

7. Crochet Headband or Scarf
If you love crafting, crochet a simple headband or scarf in cozy winter colors. These handmade accessories are thoughtful, practical, and full of heart.

8. Tea or Spice Blends
Create a signature blend of loose leaf tea or herbal infusions. You can also make custom spice mixes for cooking — a fun and personal gift for food lovers.

Why Homemade Gifts Matter

Homemade gifts invite us to slow down and give from the heart. They encourage mindfulness, creativity, and a return to simplicity.

They remind both giver and receiver that joy doesn’t come from how much we spend, but from how much love we pour into what we give.

When we choose to make something by hand, we choose meaning over material — and that’s the kind of gift that truly lasts long after the holidays have passed.

If you are looking to give some homemade gifts but aren’t crafty I can help. Check out my gift giving guide here!

Daily Drop of Gratitude: 3–5 Minute Daily Gratitude Meditations for Mindful Living

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A Simple Daily Practice for Mindful Living

Gratitude has the power to shift our perspective, calm our nervous system, and bring us back to what truly matters. That’s why I’m so excited to share my new Daily Drop of Gratitude series — short 3–5 minute guided meditations now available on the Insight Timer app.

This series was created to help you pause each day and reconnect with gratitude in a simple, approachable way. No matter how busy life feels, you can take just a few mindful minutes to cultivate appreciation — and let that ripple out into the rest of your day.

Why Gratitude?

Science shows that practicing gratitude regularly can:

  • Reduce stress and anxiety
  • Improve sleep and overall well-being
  • Strengthen relationships and connection
  • Foster resilience, even in challenging times

A daily gratitude practice doesn’t need to be long or complicated. Even just a few mindful breaths of appreciation can change the tone of your entire day.

What to Expect in the Daily Drop of Gratitude

Each day, you’ll be guided through a short practice centered around a theme of gratitude — for your breath, your body, nature, connection, lessons learned, the present moment, and for life itself. These meditations are designed to be approachable, whether you’re brand-new to meditation or already have a practice.

Each session includes:

  • A gentle moment to settle in
  • A focused reflection on gratitude
  • A short closing to carry gratitude into your day

The beauty of this series is in its simplicity: just 3–5 minutes a day is enough.

How to Begin

All you need is a quiet space and a few minutes. Open the Insight Timer app, search for Daily Drop of Gratitude, and choose a session that calls to you. You can listen in the morning to set the tone for your day, or at night as a gentle reflection before sleep.

Join Me in Gratitude

My hope is that this practice helps you build a habit of gratitude that feels supportive and nourishing. When we pause to notice and appreciate the good — big or small — we align ourselves with joy, peace, and presence.

I’d love for you to join me for this series and make gratitude a daily ritual. Sometimes, the smallest moments have the biggest impact.

? Ready to begin? Subscribe to me on the Insight Timer app and take your first mindful step into gratitude today. The Daily Drop of Gratitude will be uploaded soon!

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