Mindfulness

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

Moving With Change: The Practice

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Moving With Change

October has a way of reminding us that change is not something we can stop.

The leaves change. The light changes. The temperature changes. What once felt rooted and steady begins to shift, slowly and sometimes all at once.

And yet, as human beings, we often resist the very thing nature does so naturally.

Change can feel uncomfortable. It can feel disruptive. Sometimes it feels downright unfair.

But what if the invitation isn’t to love every change that comes our way?

What if the invitation is simply to learn how to move with it?

Pause before you react

One of the most powerful things we can learn is how to pause.

Not every change requires an immediate response.

Sometimes we need a moment to notice what is happening before deciding what it means.

When something shifts, our first instinct might be to tighten, resist, fix, control, or go back to what was familiar.

The pause gives us another option.

We can breathe.

We can notice.

We can ask ourselves:

What is actually happening here?

What am I feeling?

What am I afraid might happen?

And perhaps most importantly:

Do I need to respond right now?

That small space between what happens and what we do next can change everything.

Pivot when the path changes

Sometimes the pause reveals that the direction we were headed simply isn’t working anymore.

That’s where the pivot comes in.

Pivoting doesn’t mean giving up.

It doesn’t mean that everything you have done before was wrong.

It means you are paying attention.

Maybe the plan needs to change.

Maybe your priorities have changed.

Maybe your body is asking for something different.

Maybe the version of your life that once fit you no longer does.

There is wisdom in being willing to turn.

We can remain rooted in who we are without remaining rigid about how we thought our lives were supposed to look.

That distinction matters.

Roots provide stability, but they don’t prevent a tree from moving.

Adapt with awareness

Adaptation isn’t about constantly changing ourselves to fit whatever is happening around us.

It’s about becoming aware enough to recognize when something needs to shift.

Sometimes the change is external.

Sometimes it’s internal.

And sometimes we don’t know yet whether the change in front of us is a problem, an opportunity, or simply something we need to move through.

That is where curiosity can become a powerful practice.

Instead of immediately asking,

“How do I stop this?”

we might ask,

“What might this be asking of me?”

Or even:

“Could there be something here that I haven’t considered yet?”

That doesn’t mean pretending difficult change is good.

It doesn’t mean forcing gratitude where there isn’t any.

And it certainly doesn’t mean that every unexpected turn is secretly a blessing.

It simply means staying open enough to discover what is possible.

What if some change is welcome?

This may be the part we overlook.

We talk so much about coping with change that we sometimes forget to notice when change is actually something we have been waiting for.

A new opportunity.

A different way of living.

A relationship that evolves.

A boundary that finally gets honored.

A habit that no longer serves us falling away.

A door opening that we didn’t even know we wanted.

Sometimes we are so attached to keeping things familiar that we don’t recognize welcome change when it arrives.

So this October, perhaps we can practice noticing.

Not just what is changing around us, but what is changing within us.

What are you ready to release?

Where are you being asked to pause?

Where might you need to pivot?

What have you been resisting simply because it is unfamiliar?

And is there a change coming into your life that, if you allowed yourself to be curious about it, might actually be welcome?

Moving with change

There is a difference between being swept away by change and learning to move with it.

Moving with change means staying connected to your foundation while remaining willing to adjust your direction.

It means pausing long enough to become aware.

Pivoting when something no longer fits.

Adapting without abandoning yourself.

And becoming curious about what might be possible on the other side of what you thought was supposed to happen.

This is part of alignment, too.

Alignment isn’t about finding one perfect position and staying there forever.

Life moves.

We move.

Our bodies change. Our relationships change. Our priorities change. Our dreams change.

And sometimes, the most aligned thing we can do is recognize that we need to change with them.

So as October unfolds, notice what is shifting.

You don’t have to figure it all out.

You don’t have to rush to make sense of it.

Pause.

Breathe.

Get curious.

Then, when you’re ready, take the next step.

You may discover that the change you were trying so hard to resist is actually inviting you into something new.

orange leaves about to fall
Photo by K on Pexels.com

Rooted Aromatherapy Blend | A Grounding Essential Oil Blend for September

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Rooted: An Aromatherapy Blend for Foundation, Grounding & Coming Home to Yourself

There are seasons in life when we are called to grow.

And there are seasons when we are called to root.

September feels like a little of both.

The leaves are beginning to change. The mornings feel different. Summer slowly gives way to autumn, and there is an invitation to pause and ask:

What is holding me steady?

What are the values, practices, people, rituals, and simple moments that make up my foundation?

This month, my theme is Rooted in Foundation.

And I created this aromatherapy blend to accompany that theme.

It is earthy, resinous, warm, herbaceous, and deeply grounding—a blend created not to help us escape where we are, but to invite us to come home to ourselves.

Meet the Rooted Blend

This blend brings together:

 Black Spruce
 Frankincense
 Blue Tansy
 Blue Chamomile
 Cassia

Each oil contributes something different to the overall aroma.

Together, they create a blend that feels like stepping into a quiet evergreen forest, breathing deeply, and remembering where your roots are.

Black Spruce — The Roots

Black Spruce brings a fresh, green, woodsy character to the blend.

Its aroma immediately brings me to the forest—quiet trees, cool air, and that feeling of being surrounded by something much older and steadier than ourselves.

For me, Black Spruce represents connection to nature and the reminder that trees don’t have to hurry.

They simply grow.

Rooted.

Steady.

Present.

Frankincense — The Sacred

Frankincense adds a warm, resinous depth.

It has such a beautiful connection to meditation, reflection, and spiritual practices, making it a natural part of this foundation-inspired blend.

I think of Frankincense as the center of the foundation.

The invitation to pause.

To breathe.

To become quiet enough to hear yourself again.

Blue Tansy — The Calm

Blue Tansy brings a complex herbal, sweet, slightly fruity note to the blend.

It adds softness while still maintaining the grounded character of the woods and resins.

For me, it represents calm within the foundation.

Because being grounded doesn’t mean being rigid.

A strong foundation can still be soft.

It can bend.

It can breathe.

Blue Chamomile — The Gentle Heart

Blue Chamomile brings a deeply herbal, sweet, calming aroma to the blend.

It softens the stronger forest and spice notes and creates a sense of quiet warmth.

I think of it as the gentle heart of the blend.

A reminder that we don’t have to be strong every moment.

Sometimes our foundation is simply the ability to pause, breathe, and offer ourselves a little grace.

Cassia — The Warmth

Cassia brings warmth, spice, and an unmistakable autumn feeling.

It is a powerful oil, so just a little goes a long way.

And perhaps that is another beautiful lesson about foundation:

We don’t need more of everything.

We need the right things in the right proportions.

One small drop can change an entire blend.

Just like one small daily practice can sometimes change the way we move through our lives.

My Rooted Blend

For a personal diffuser blend, try:

  • 3 drops Black Spruce
  • 3 drops Frankincense
  • 2 drops Blue Chamomile
  • 1 drop Blue Tansy
  • 1 drop Cassia

The result is earthy, resinous, woodsy, herbal, warm, and gently spicy.

It smells like autumn roots.

Like coming back to yourself.

A Simple Rooting Ritual

You don’t need a complicated ritual.

Place your diffuser somewhere you will spend a little quiet time.

Add your Rooted blend according to your diffuser’s recommended amount of water and essential oil.

Then sit comfortably.

Place your feet on the floor.

Take a slow breath in.

And as you exhale, imagine roots extending from the soles of your feet into the earth.

You don’t have to force yourself to feel grounded.

Simply notice what is already holding you.

Then ask yourself:

What makes up my foundation?

Maybe it is gratitude.

Maybe it is family.

Maybe it is nature.

Maybe it is creativity, movement, community, spirituality, or simply the commitment to keep showing up for yourself.

There is no wrong answer.

A Foundation Doesn’t Have to Be Perfect

I think we sometimes imagine that being grounded means having everything figured out.

It doesn’t.

Trees lose branches.

Leaves fall.

Seasons change.

Storms come.

And yet the roots remain.

Our lives can be much the same.

Our foundation isn’t about creating a life where nothing ever shakes us.

It is about knowing what we can return to when life does.

That is what Rooted in Foundation means to me.

Not perfection.

Not certainty.

Presence.

September Intention

This month, instead of asking:

“What else do I need to add?”

Perhaps we can ask:

“What already holds me?”

What practices keep you connected?

What values guide you?

Where do you feel most like yourself?

What helps you return to center?

Those are your roots.

And when we know our roots, we can grow in almost any direction.

Stay rooted. Stay soft. Stay connected to what matters.

Essential Oil Safety

Essential oils are highly concentrated and should be used thoughtfully.

Cassia is particularly potent and can be irritating or sensitizing to the skin, so I recommend keeping this particular blend primarily as an aromatic/diffuser blend unless you are experienced with appropriate essential-oil dilution and safety practices.

If using essential oils topically, use a properly diluted preparation appropriate for each individual oil. Avoid using essential oils internally.

When diffusing, follow your diffuser manufacturer’s recommendations and provide appropriate ventilation.

If you are pregnant, caring for a young child, have a medical condition, take medications, or have concerns about essential-oil safety, consult an appropriately qualified healthcare professional before use.

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

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.

You Don’t Have to Start on Day One: Begin Your Yoga Practice Today

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There Is Still Time to Begin Your Yoga Practice

What if you didn’t have to start perfectly?

What if you didn’t have to begin on the first day of the month, follow every practice exactly as planned, or somehow find 30 uninterrupted days to make a difference?

What if you could simply begin?

Over the past 30 days, I’ve been exploring yoga through a simple daily practice.

Not a practice built around perfection.

Not a challenge to see how flexible, strong or disciplined we can become.

But a practice of coming home to ourselves.

And as this 30 Days of Yoga journey comes to an end, I keep thinking about the person who may be watching from the sidelines.

Maybe you’ve been following along.

Maybe you’ve watched a few practices but haven’t started.

Maybe you’ve told yourself you’ll begin when life settles down.

Maybe you’ve missed several days and decided you’ve already “failed.”

If that’s you, I want you to hear this:

You haven’t missed your opportunity.

You can begin today.

Yoga Isn’t About Catching Up

One of the things I wanted this 30-day journey to teach was that yoga is not about checking every box.

You don’t have to complete Day 1 before you can do Day 15.

You don’t have to be flexible.

You don’t have to know all the poses.

You don’t have to practice for an hour.

And you certainly don’t have to look like the person next to you.

Yoga is an invitation to pay attention.

To notice your breath.

To feel your body.

To observe your thoughts.

To discover where you are holding tension.

To notice where you are strong.

To learn when to push and when to soften.

And perhaps most importantly, to learn something about yourself.

Thirty Days Can Change the Way You See Your Practice

Throughout these 30 days, we’ve explored different ways of moving and being in the body.

We’ve moved the spine in its six directions.

We’ve practiced standing.

We’ve explored twists.

We’ve worked with strength.

We’ve practiced arriving in the body.

We’ve talked about letting go of perfection.

We’ve explored what happens when we stop trying to make our practice look a certain way and instead begin making it our own.

And that may be the most important lesson of all.

Your yoga practice doesn’t belong to anyone else.

It doesn’t have to look like mine.

It doesn’t have to look like a yoga class on Instagram.

It doesn’t even have to look the same from one day to the next.

Some days your practice might be strong.

Some days it might be five minutes of breathing.

Some days it might be chair yoga.

Some days it might be lying on the floor and simply noticing your breath.

It all counts.

Start Where You Are

This is one of the foundations of my teaching, especially when working with adaptive yoga, older adults, caregivers and people navigating physical limitations.

We start where we are.

Not where we think we should be.

Not where we were five years ago.

Not where someone else is.

Where we are.

Your body today is the body you get to practice with.

And that body deserves compassion.

It deserves patience.

It deserves curiosity.

It deserves to be listened to.

What If You Started Today?

If you’ve been thinking about starting yoga, here’s my invitation:

Don’t worry about the 30 days you missed.

Don’t worry about whether you’re “doing it right.”

Don’t worry about becoming a yogi.

Just choose one practice.

Set aside 10 or 15 minutes.

Put your phone somewhere you won’t be tempted to scroll.

Take a breath.

And begin.

You can start with Day 1.

Or Day 10.

Or Day 23.

Or simply choose whichever practice speaks to you.

There is no yoga police coming to check your progress.

There is only you, your breath and this moment.

Carrying the Practice Into September

As August comes to a close, I’m beginning to turn my attention toward September.

Our theme will be grounding and finding our foundation.

And I think these two ideas belong together.

Because before we can grow, we need somewhere to root.

Before we can reach outward, we need to know what supports us.

Before we can keep moving forward, sometimes we need to pause and feel our feet on the ground.

That’s what I hope this 30 Days of Yoga has given you.

Not another thing to accomplish.

But another way to come home.

Your Practice Doesn’t End at Day 30

Thirty days is a beginning, not an ending.

Maybe you discovered that you enjoy moving in the morning.

Maybe you learned that your breath changes when you’re stressed.

Maybe you noticed how much tension you carry in your shoulders.

Maybe you found that you are stronger than you thought.

Maybe you simply discovered that ten quiet minutes can change the rest of your day.

Take that discovery with you.

You don’t have to do another 30-day challenge.

You don’t have to make a resolution.

Just keep showing up.

A little at a time.

Again and again.

If You’ve Been Waiting, This Is Your Invitation

If you’ve been watching these practices and thinking, I’ll start tomorrow, consider this your invitation to stop waiting for the perfect day.

Start messy.

Start slowly.

Start sitting in a chair.

Start with five minutes.

Start with one breath.

Start exactly where you are.

Because there is still time.

There is always time to begin again.

And perhaps that’s one of the greatest gifts yoga offers us:

The opportunity to return.

Again.

And again.

And again.

Come Practice With Me

The full 30 Days of Yoga series is available on my YouTube channel, and you can begin anywhere.

Choose a practice that feels right for you today.

Then come back tomorrow.

And begin again.

September doesn’t need you to become a completely different person.

It simply invites you to become a little more grounded in the person you already are.

30 Days of Yoga Series
Screenshot

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

“I Don’t Know How You Do It”: Living With Chronic Pain

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“I Don’t Know How You Do It”: Choosing to Show Up When Life Hurts

“I don’t know how you do it.”

I’ve heard those words more times than I can count.

Usually they’re said with kindness.

Sometimes with admiration.

Sometimes with a little disbelief.

And lately, they’ve landed differently.

Because the truth is…

I don’t always know how I do it either.

My hip journey is not over.

After years of surgeries, rehabilitation, setbacks, pain, and learning how to adapt, I am facing another major surgery.

Another total hip replacement.

Another season of recovery.

Another reminder that sometimes the body doesn’t follow the timeline we desperately want it to follow.

And if I’m being completely honest, there are days when I am tired of being the person who has to be resilient.

You See Me Showing Up

What people often see is the yoga teacher.

The business owner.

The person teaching classes.

The person making videos.

The person working with residents.

The gardener.

The person creating essential oil blends and body products.

The person laughing.

The person making plans.

The person showing up.

And I am all of those things.

But there is another part of the story that isn’t always visible.

There are days when walking hurts.

Days when sitting hurts.

Days when getting comfortable feels like an accomplishment.

Days when I have to calculate how much energy I have and where it needs to go.

Days when I wonder how I am going to keep doing all the things I love while also taking care of a body that keeps asking me to slow down.

There are days when the simplest things require planning.

And there are days when I am simply exhausted from thinking about my body.

That part doesn’t always make it into the picture.

I Don’t Have a Secret

So when someone says, “I don’t know how you do it,” I sometimes want to tell them:

I don’t have a secret.

I don’t wake up every morning feeling strong.

I don’t wake up inspired.

I don’t wake up without pain.

I don’t have some extraordinary ability to ignore what is happening.

What I do have is a choice.

I can choose to show up.

Not perfectly.

Not at 100%.

Not by pretending everything is fine.

But by asking:

What is possible today?

That question has changed everything for me.

Because sometimes what is possible is teaching a class.

Sometimes it’s working on my business.

Sometimes it’s filming a video.

Sometimes it’s taking a walk.

Sometimes it’s gardening.

Sometimes it’s sitting with a cup of coffee and doing absolutely nothing.

And sometimes showing up means admitting that today I can’t do what I wanted to do.

That counts too.

Learning to Navigate Pain

One of the hardest lessons pain has taught me is that there is a difference between giving up and changing the way you move forward.

I used to think resilience meant pushing through.

Now I think resilience is much more nuanced.

Sometimes resilience is pushing forward.

Sometimes it is resting.

Sometimes it is modifying.

Sometimes it is asking for help.

Sometimes it is saying no.

Sometimes it is changing the plan.

And sometimes it is doing the thing you love differently than you imagined you would.

Yoga has taught me this in a way nothing else could.

A pose is not a performance.

A practice is not a test.

And my body is not failing simply because it cannot do something the way it once did.

The practice is learning to listen.

To adapt.

To notice.

To breathe.

To stay present.

And then to make the next choice.

Keeping a Business Going While Navigating Pain

There is another layer to this that doesn’t get talked about much.

Pain doesn’t put your responsibilities on hold.

Bills still exist.

Clients still need you.

Emails still arrive.

Content still needs to be created.

Classes still need to be taught.

A business doesn’t automatically become easier because your body hurts.

And when you’re self-employed, there isn’t always someone else waiting to pick up the pieces.

So I’ve had to learn how to build a business that can bend.

I’ve had to become creative.

I’ve had to learn when I can push and when pushing is going to cost me more than it gives me.

I’ve had to redefine productivity.

I’ve had to accept that some days the most productive thing I can do is recover.

And perhaps most importantly, I’ve had to stop measuring my worth by how much I can accomplish in a day.

Because I am still worthy on the days when my body asks me to do less.

And Then There Is Sanity

Let’s talk about this part too.

Because chronic pain can consume a lot of mental space.

It’s not just the physical sensation.

It’s the appointments.

The decisions.

The wondering.

The waiting.

The planning.

The uncertainty.

The fear of another setback.

The frustration of having to explain something that other people cannot see.

And the constant mental negotiation:

Can I do this?

Will this make things worse?

How much energy will this take?

What happens if I push too far?

That can wear a person down.

So I have had to learn how to protect my mind as carefully as I protect my body.

Yoga helps.

Breathing helps.

Getting outside helps.

Gardening helps.

Creating helps.

Laughing helps.

Connecting with people who don’t need me to pretend I’m okay helps.

And sometimes, simply acknowledging that this is hard helps.

I don’t have to turn every difficult experience into a beautiful lesson immediately.

Sometimes it is just hard.

And I can say that.

Showing Up Doesn’t Mean Pretending

This may be the biggest thing I have learned.

Showing up does not mean pretending I don’t hurt.

It doesn’t mean being positive every minute.

It doesn’t mean turning pain into inspiration for everyone else.

It doesn’t mean pushing myself past my limits so other people can admire my strength.

Showing up means being honest about where I am and then deciding what I can do from there.

Some days that looks strong.

Some days it looks messy.

Some days it looks like teaching yoga.

Some days it looks like canceling something.

Some days it looks like making plans for the future.

Some days it looks like grieving the life or body I thought I would have.

All of it is part of the practice.

So, How Do I Do It?

I don’t know.

Maybe I don’t.

Maybe I simply do the next thing.

I get up.

I breathe.

I listen.

I make a choice.

I do what I can.

I rest when I need to.

I ask for help when I need it.

I laugh when I can.

I cry when I need to.

And then I try again tomorrow.

I am not some extraordinary example of someone who never gives up.

I’m a human being who has learned that sometimes you don’t have to know how you’re going to get through the whole thing.

You just have to know what the next step is.

And right now, my next step is preparing for another surgery while continuing to live my life in the meantime.

I will teach.

I will create.

I will garden.

I will work.

I will rest.

I will adapt.

I will have hard days.

I will have beautiful days.

And I will keep learning how to inhabit this body with compassion instead of constantly fighting against it.

Because perhaps that is what resilience really is.

Not standing tall all the time.

Not being fearless.

Not pretending it doesn’t hurt.

But continuing to participate in your own life, even when it hurts.

One choice at a time.

One breath at a time.

One day at a time.

And if you’ve ever looked at someone and thought, “I don’t know how you do it,” maybe the answer is simpler than you think.

They probably don’t know either.

They’re just choosing to show up.

Today, that’s enough.


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.

30 Days of Yoga Challenge | Free Daily Yoga in August with Embracing Spirit Yoga

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Mindfulness in Motion: A Free 30 Days of Yoga Journey

What if just 15 minutes a day could help you feel stronger, calmer, more flexible, and more connected to yourself?

That’s exactly what the 30 Days of Yoga Challenge is all about.

Beginning August 1st, I’m inviting you to join me for a month of mindful movement, intentional breathing, and simple daily practices designed to meet you exactly where you are.

Whether you’ve practiced yoga for years or you’re stepping onto the mat—or sitting in a chair—for the very first time, this challenge was created with real life in mind.

Life gets busy.

Bodies change.

Schedules aren’t always perfect.

But wellness isn’t about perfection.

It’s about showing up.

Why “Mindfulness in Motion”?

Yoga is so much more than stretching.

Every practice is an opportunity to slow down, breathe deeply, notice what’s happening within, and reconnect with your body and mind.

Throughout August, we’ll explore how mindful movement can help us:

  • Reduce stress and anxiety
  • Improve balance and flexibility
  • Build gentle strength
  • Increase mobility
  • Support healthy aging
  • Calm the nervous system
  • Improve focus and concentration
  • Create healthy daily habits
  • Cultivate gratitude and self-compassion

Each practice is intentionally designed to help you carry mindfulness off the mat and into your everyday life.

What to Expect

During the month you’ll receive:

A brand-new yoga practice every day

Short, approachable sessions (approximately 15–30 minutes)

Chair yoga and traditional yoga options

Gentle breathing and mindfulness practices

Themes centered around movement, balance, strength, flexibility, and self-care

Encouragement to practice at your own pace

No complicated poses.

No pressure.

No keeping up.

Simply an invitation to return to yourself—one breath at a time.

Learn more here!

Yoga for Every Body

One of my favorite things about this challenge is that everyone is welcome.

You can practice:

  • In a chair
  • On a yoga mat
  • In your living room
  • Outside on your deck
  • During a lunch break
  • Before work
  • Before bed

Whether you’re recovering from injury, navigating physical limitations, brand new to yoga, or looking for a consistent wellness routine, these practices are designed to be adaptable and accessible.

As someone who has spent nearly two decades teaching adaptive yoga in assisted living communities and working with individuals of all abilities, I truly believe yoga should be available to everyone.

Remember…

There is no perfect pose.

There is no falling behind.

There is no “doing it wrong.”

There is only the practice of returning to yourself, again and again.

Some days you’ll feel energized.

Some days you’ll simply breathe.

Both are enough.

Progress isn’t measured by how flexible you become.

It’s measured by how often you choose to care for yourself.

Participate & Win!

To make this year’s challenge even more fun, everyone who participates will have an opportunity to win a Wellness Gift Basket filled with some of my favorite wellness goodies!

Here’s how to enter:

Subscribe to my YouTube channel

Complete as many daily practices as you can throughout August

Leave a comment saying “Done” or share your progress on each day’s video

The more you participate, the more opportunities you’ll have to earn entries into the giveaway!

Challenge Details

Begins: August 1

New Practice: Every day during August

Length: 15–30 minutes

Cost: Absolutely FREE

Location: YouTube (practice anytime that fits your schedule)

Perfect For: Beginners, experienced yogis, chair yoga students, adaptive yoga practitioners, older adults, busy professionals, caregivers, and anyone looking to create a consistent wellness routine.

I’d Love for You to Join Me

For the next 30 days, let’s choose presence over perfection.

Let’s move our bodies with kindness.

Let’s breathe a little deeper.

Let’s discover what happens when mindfulness becomes part of everyday life.

No matter where you’re starting from, there’s a place for you here.

I can’t wait to practice with you this August.

See you on the mat—or in the chair—on August 1st!

Join the Challenge

Subscribe to my YouTube channel so you don’t miss a single practice.

Invite a friend to join you for accountability and encouragement.

Share your journey using #MindfulnessInMotion and #30DaysOfYoga.

Together, let’s make August a month of movement, mindfulness, and meaningful self-care.

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If you know someone who has been wanting to begin yoga but didn’t know where to start, please share this post with them. Sometimes all it takes is a gentle invitation to begin.


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

Summer Flowers and Their Meanings: A Mindful Guide to July Blooms

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Summer gardens are bursting with color, fragrance, and life.

But beyond their beauty, flowers have long carried stories. Across cultures and generations, blooms have symbolized hope, courage, joy, healing, remembrance, and love. They remind us that nature often speaks without saying a word.

As July encourages us to embrace radiant energy, let’s explore a few of the season’s most beloved flowers and the wisdom they quietly offer.

Sunflower

Meaning: Joy, confidence, optimism

Sunflowers naturally turn toward the light, making them a beautiful reminder to seek hope even during difficult seasons.

Reflection: What helps me return to the light when life feels heavy?

Lavender

Meaning: Peace, serenity, healing

Known for its calming fragrance, lavender invites us to slow down and soften our nervous system.

Reflection: Where can I create more moments of peace this week?

Bachelor Button

Meaning: Hope, resilience, faithfulness

These cheerful wildflowers thrive in challenging conditions, reminding us that resilience often creates the most beautiful blooms.

Reflection: How have life’s challenges helped me grow?

Zinnia

Meaning: Endurance, lasting friendship, joyful remembrance

One of summer’s brightest flowers, zinnias bloom generously and continuously, encouraging us to share kindness freely.

Reflection: Who has helped me bloom?

Daisy

Meaning: Simplicity, innocence, fresh beginnings

Sometimes happiness isn’t found in doing more—but in noticing what’s already beautiful.

Reflection: What simple joy have I overlooked today?

Black-Eyed Susan

Meaning: Encouragement, resilience, motivation

These sunny flowers seem to smile at the world, reminding us that courage can be both gentle and steady.

Reflection: Where can I take one small brave step?

Bringing Flowers Into Your Daily Practice

You don’t need an elaborate garden to experience the gifts flowers offer.

Try one of these mindful rituals:

  • Pick a single bloom for your desk.
  • Sip tea beside your garden.
  • Press flowers into your journal.
  • Photograph one flower each day.
  • Practice gratitude while watering your plants.
  • Pause to notice which flower naturally draws your attention.

Nature has a remarkable way of meeting us exactly where we are.

A July Reflection

Radiant energy isn’t about being the loudest person in the room.

It’s about allowing your authentic self to bloom.

Flowers don’t compete with one another. Each blossoms in its own season, in its own color, and in its own way.

Perhaps we were never meant to compare our gardens.

Perhaps we were simply meant to bloom.

Affirmation

I welcome the beauty of this season. Like the flowers around me, I grow with patience, resilience, and joy. My light is enough, exactly as it is today.


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