mindful living

Finding Healing Through Mindfulness: How Rituals, Recovery, and My New Book Can Inspire Your Journey

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When Healing Becomes a Path to Sharing

Recovery isn’t just about the body—it’s about the spirit. After enduring three hip surgeries in twelve months, I discovered that mindfulness and ritual were more than coping strategies; they became lifelines. Simple practices like lighting a candle before surgery, whispering affirmations, and pausing to breathe in moments of fear became the anchors that carried me through. These same tools inspired the creation of my new book, 52 Weeks of Wisdom & Wellness: A Year of Mindful Living—a guide to resilience, presence, and the healing power of mindful rituals.

Resilience and Mindfulness

Three hip surgeries in twelve months. I can still feel the weight of those words even as I type them. The body has an incredible way of holding pain, but the spirit has an even more incredible way of seeking healing.

For me, mindfulness and ritual weren’t just practices during that season—they became lifelines. Lighting a candle before each appointment, whispering affirmations before anesthesia, pausing to breathe when fear crept in. These small, sacred moments of presence carried me through what felt impossible.

Finding Peace During Recovery

In the stillness between surgeries, I began to notice something profound: these tools weren’t just keeping me afloat. They were medicine for my mind, my spirit, and my heart. And they were too powerful to keep to myself. What began as survival slowly transformed into teaching, writing, and, ultimately, the creation of my book.

My new release, 52 Weeks of Wisdom & Wellness: A Year of Mindful Living, was born from these very moments of surrender and strength. Each page carries with it the lessons I leaned on—rituals that steadied me, affirmations that lifted me, and reflections that reminded me that healing is not only possible, but inevitable when we walk gently with ourselves.

This book isn’t simply a collection of words—it’s an offering of resilience, hope, and the quiet but profound healing power of mindful living.

May these practices meet you where you are and carry you, as they did me. If you’re navigating a hard season, I invite you to open its pages and find your own anchor.

Order your copy here!

Grab Your Copy of 52 Weeks of Wisdom and Wellness

Diffuser Blend for for Calm & Clarity

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Some days call for quiet. For deep breaths. For a moment of stillness that feels like pressing your feet into the earth and letting the noise melt away.

This is where the Grounding Walk Diffuser Blend comes in. It’s inspired by that feeling you get on a peaceful walk through the trees—the earthy scent of soil and leaves, the whisper of wind, and the sense that everything is just as it should be.

It’s peaceful. It’s steady. And it’s just what you need right now.

Grounding Walk Diffuser Blend

  • 2 drops Frankincense – for deep calm and spiritual grounding
  • 2 drops Lavender – to soften tension and promote peace
  • 1 drop Patchouli – to anchor you in the present moment
  • 1 drop Rosemary – to bring mental clarity and fresh perspective

Add to your diffuser with fresh water, settle in, and breathe deeply.

When to Use This Blend

  • During meditation or journaling
  • After a long or emotionally draining day
  • When you feel ungrounded, overwhelmed, or disconnected
  • While stretching, resting, or enjoying a cup of tea

Let this blend be your companion on the days when your nervous system needs a reset—no walk required, just the intention to come back home to yourself.

Want to Take It Outside?

You can also turn this blend into a DIY grounding perfume or a roller bottle using a carrier oil like fractionated coconut oil. Just reduce the number of drops and keep the same ratio for a gentle, portable version of your peaceful forest walk.

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. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Finding Joy in the Everyday: Why Simple Moments Matter

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I wasn’t headed anywhere special. Just me, my sporty blue Jeep, a wide stretch of road, and that particular kind of stillness that comes when you’re not rushing to get somewhere. It was one of those ordinary days that didn’t begin with a plan. But as life often reminds me, the most beautiful moments rarely need one.

I had driven past fields and fences, wildflowers and weathered barns, when I noticed a quiet little scene that pulled at my heart. I slowed down, pulled over, and let myself be drawn into a moment that asked nothing from me—just presence. There, on the side of the road, surrounded by sun and soil, was a glimpse of simple beauty. And it was more than enough.

This moment became a gentle reminder: joy lives in the everyday. Not just in the big celebrations or grand adventures, but in the pause. In the noticing. Paying attention to the way the light touches a leaf or how the wind plays with your hair as you drive with the windows down.

Since we live in a world that constantly pushes us to do more, be more, hustle more, we forget how healing it can be to simply be with what is. To let the road stretch out before us and not be in a rush to arrive. Joy is not something we earn. It’s something we allow. It meets us when we slow down long enough to see it.

The Benefits of Finding Joy in the Everyday

1. Reduces Stress
Pausing to appreciate small, joyful moments calms the nervous system, lowers cortisol levels, and supports emotional regulation.

2. Strengthens Resilience
When we train ourselves to find beauty in ordinary days, we build emotional endurance for the harder ones.

3. Improves Mental Health
Gratitude and joy are directly linked to increased life satisfaction, lower levels of depression, and improved outlook.

4. Enhances Presence
Joy brings us back to the present moment, grounding us in our bodies and our breath, rather than our to-do lists or worries.

5. Encourages Connection
Everyday joy invites us to share, to smile at strangers, to slow down with loved ones, to open our hearts to the world again.

So here’s my invitation: pull over sometimes. Let yourself linger in the unexpected quiet. Roll down the window. Let the sun warm your face. Let joy find you right where you are.

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. 

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Implementing Your Intentions

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Let’s face it, setting an intention is the easy part. Implementing your intention can be the true work. To implement your intention, you are basically saying to the universe you are willing to step into a relationship that requires work. All relationships take work and this spiritual marriage between you and the universe is no different.

My Intention for the Year

I have set out to bring a sense of renewal into my life. It is not that my life is bad, but I do have certain lifestyle choices that I know need to be adjusted. At one point in my life many of those choices worked for me. That is no longer the case.

To implement a sense of renewal, and align with the forces of the universe, I must be willing to have deliberate actions. Publicly proclaiming your intention is a powerful step to begin the process. Plus, it gives me a record for accountability.

Implementing My Intention

I know that some changes have to happen to bring my intention of renewal into action. To me, renewal means the process of making something fresh, new, or strong again. Here is how I plan to implement the energy of renewal into my life this year.

  • Ditch my tracking of steps walked. Yep, that is correct. After twenty five years of logging my steps, I am going to release it. I am not going to look at the amount of steps, but rather look for quality of steps. Are they in nature? Were my daily steps meaningful? Did I enjoy my time walking?
  • Shift directions a bit. By fostering the things that bring me joy, I am going to make more space for them. That will give me less space for things that cause me stress. I still intend to teach adaptive yoga as my primary “job”, but implanting my own bakery business is next up for cultivating JOY.
  • Nurture my creative side. I intend to create some magic in my life through publishing affirmation cards, a teaching manual for yoga teachers, and an online course for mindful manifesting. Watch out! It is going to be another new direction I take my business. These options will allow me to renew my physical body by reducing my demanding workload.
  • Foster my friendships and relationships. Most people know I work a lot. I genuinely love what I do so it never feels like work to me. However, in my desire to do what I love, relationships and friendships have been less of a priority the last 10 years. I want to renew some old friendships and create new ones.

Tips for Implementing Your intention

To implement your action plan for your intention you must do a few things that will bring the intention into your daily life. I find these simple things bring great power to your world:

  • Write it down. Put the word of your intention everywhere you might see it. Your mirror, car, planner, desk, and screen saver on phone. Anywhere your eyes will be, the word needs to be there.
  • Tell people your intention. You have to talk about it to anyone in your life. I have been known to even tell my dentist and barista my intention! When you speak it, you become it.
  • Choose daily. Everyday you must be willing to think, speak and act in alignment with your intention. Not everyday will be a success, but at least you can know that you are on your way!
  • Affirm your intention. Every day spend 3-5 minutes speaking your intention into an I AM affirmation. For example, “I am renewing”.

Not sure what your intention is? This video will walk you through the process of finding your intention! This step by step tutorial will help you find the direction your spirit is wanting you to take this year!

Living More Mindfully

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Living more mindfully is about being fully present and engaged in your everyday experiences, with a sense of curiosity and openness. November is a great time to practice living more mindfully because we can learn to say No(vember) to things that do not serve us.

Here are some tips to help you live more mindfully:

1. Start Your Day with Intention

  • Take a few moments each morning to set an intention for the day. It could be something simple, like being patient or staying present. This gives your day a mindful direction.

2. Create a Morning Routine

  • Start your day with a mindful practice, like stretching, breathing exercises, or even savoring a quiet cup of tea or coffee. Engage fully in these moments rather than rushing through them.

3. Practice Mindful Breathing

  • Throughout the day, take pauses to focus on your breath. Breathe slowly and deeply, and notice the sensation of each inhale and exhale. This can help center you and relieve stress.

4. Slow Down Your Eating

  • Mindful eating involves truly savoring each bite, noticing the flavors, textures, and aromas. Avoid distractions while eating, like phones or TV, and enjoy the experience of nourishing yourself.

5. Be Aware of Your Surroundings

  • Notice the details in your environment: the colors, shapes, sounds, and scents. Even on a familiar walk, you might discover new things. This habit can bring a fresh sense of appreciation to daily life.

6. Listen Fully

  • When someone speaks, listen to understand rather than just waiting to respond. Set aside any distractions, look them in the eye, and be present in the conversation. This can deepen your connections with others.

7. Limit Multitasking

  • Focus on one task at a time to improve your focus and reduce stress. When you’re working, be fully engaged in the task at hand, and avoid jumping between multiple things.

8. Cultivate Gratitude

  • Notice the good things around you, no matter how small. Keep a gratitude journal or mentally note three things you’re thankful for each day. This practice encourages a mindful appreciation of life’s gifts.

9. Practice Self-Compassion

  • Notice when you’re being hard on yourself, and treat yourself with kindness. Allow yourself to make mistakes and be imperfect. This can reduce inner judgment and promote self-acceptance.

10. End Your Day Mindfully

  • Wind down each evening with a mindful activity, like stretching, journaling, or reading. Reflect on your day, savor the good moments, and let go of the less pleasant ones.

11. Bring Mindfulness into Daily Tasks

  • Whether washing dishes, folding laundry, or taking a shower, focus fully on the sensations and movements involved. This simple practice can turn routine tasks into moments of calm.

Would you like any specific exercises to help integrate these practices into your day-to-day life? Watch this introduction video and take on the assignment to choose one activity or chore to practice mindfully. In time you will find it easier and easier.

Join my FREE private group for daily tips the month of November for living a more mindful life.

Join My Group

Hugging (and Kissing) A Tree

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“Whoever has learned how to listen to trees no longer wants to be a tree. He wants to be nothing except what he is. That is home. That is happiness.” ~ Herman Hesse

If hugging a tree is good for you, imagine what kissing a tree can do?

Seriously, did you know that hugging a tree increases levels of hormone oxytocin? This hormone is responsible for feeling calm and emotional bonding. When hugging a tree, the hormones serotonin and dopamine make you feel happier. Trees give us hope and insight, and courage to persevere – even in the harshest conditions. They also teach us to stay rooted while soaring to great heights. Trees remind us that letting go is a cycle that must happen in order to make space for the next cycle. A tree teaches us that longing for the previous season or competing with the other trees is a silly and wasteful way to spend our days.

For many years I felt I was I told a story that I was too busy to slow down and soak in the moment. I created a life that was minute to minute chaos. Now, I crave stillness and the result of a calm mind. I long for the smell of leaves that have fallen or the sweet whisper of a breeze along my face. I chose to walk away from the constant hum of a busy and demanding life for a the chance to take long, deep breaths and feel the connection to all that is.

Connecting with nature

By taking the time for my soul to connect with nature, I find myself better prepared to take on the struggles that can come from being alive. I know I am a better human being for choosing to step off the hamster wheel of constant striving and instead step into myself. There used to be something so revered about being busy, when in truth, it was all just a distraction to the inner work that needed to happen.

The tendency to create a busy life still crops up from time to time, but a quick stroll outside reminds me of the happiness that is inside of me. The home that is peaceful and calm.

I get to the feel the benefits of being close to a tree and I like to think that the tree smiles down when she gets a hug and kiss, too.