Browsing Category


beginner meditation

Beginner Meditation – 3 Minutes

New to meditation? Check out this three minute beginner meditation you can do anywhere, anytime.

It’s important to start small when you’re new to meditation so that you don’t overwhelm yourself trying to sit still for a long time when you aren’t used to it.

Make sure to check out my post titled “Meditation 101” to get a clearer understanding of why meditation is beneficial to your overall health and wellbeing.

breathwork meditation

Breathwork Meditation – 5 Minutes

Breathwork is the practice of breathing in a certain way with a specific intention.

In this breathwork meditation you will learn one of the most common forms of breath used in yoga and meditation and the science behind why it works to bring balance to your nervous system.

gratitude meditation

Gratitude Meditation – 3 Minutes

Practicing gratitude is a wonderful way to explore the mind-body connection.

What is gratitude?

Gratitude is being thankful for what you have. It means choosing to see the beauty all around you and within you. Being grateful is a choice that we must make everyday. It is a practice. The more we focus on the positive, the more positivity we will draw into our lives. This is called the law of attraction.

In this simple three minute guided meditation you will experience the ways in which gratitude affects your body. This is in invitation to joy and positive thought that can be done anywhere, anytime of day. No experience necessary. Meditate with me!

Make sure to subscribe to my YouTube channel for more meditations coming soon!

intention meditation

Intention Meditation – 5 Minutes

In order to live with intention, you need to get in the habit of setting an intention everyday. In this intention meditation, you will do just that!

What is an intention?

An intention can be something you want to draw into your life or something you want to let go of. It could be one word, such as: love, compassion, presence, breath, forgiveness, or strength, for example. It could also be a person. It doesn’t really matter what it is, the point is that you set your focus on something everyday. It’s also smart to set bigger intentions for your year and then use daily intention setting as a practice to accomplish your larger goals. Remember that every action you take, every decision you make, it propelling you in a certain direction. By setting a daily intention you will steer yourself in the direction you want to go. You are the creator of your life!

Make sure to subscribe to my YouTube channel for more guided meditations coming your way!

10 minute guided meditation

Guided Meditation – 10 Minutes

Guided meditation in just 10 minutes, you can do anywhere, anytime.

Guided meditation is a process by which you meditate in response to guidance provided by a trained practitioner or teacher (like me).

The benefits of meditation are many and I’m happy to announce the launch of an online series I am developing just for my followers!

No experience necessary. Meet yourself where you are! This meditation is for newbies and experienced meditators alike. The focus is grounding into your body and breath.

I highly recommend keeping a journal close by and taking just five minutes after finishing the meditation to write down anything that comes to you. Let your brain just dump it out.

Listen, comment and share if you enjoy it. Thank you!

Subscribe to my YouTube channel for more free guided meditation videos coming your way soon!

New to meditation? Read my post titled “Meditation 101” to learn the ‘why’ behind it and see where to get my favorite meditation cushion.

Health + Wellness, Lifestyle, Meditation

Meditation 101

Just like your yoga practice, everything in life is a practice.

IMG_1373Showing up, working hard, loving yourself, forgiveness, compassion, it’s all a practice, except there’s no big show. You’re not rehearsing for anything. The show is right now. Life is the show. We are rehearsing and performing all at once. Isn’t it wild?

Life is just like meditation.

We show up, we practice, but there’s no big event. We do it for the sake of it. Because as our brains re-wire with new awareness from our practices (yoga or whatever else we are doing to help ourselves), we have to let our brains re-program. Think of Tetris… the blocks come down from the sky (your new awareness & information coming in daily), you fit them right in, and then the bottom drops out.

Our brains need time to do this. We have to make time. Meditation is your brain tossing out old concepts that aren’t working for you anymore and activating new ideas to help you expand your consciousness. Give yourself a break and start meditating today. You will feel less confused and more in tune with yourself.


    1. Set a timer for FIVE minutes, ten if you feel comfortable.
    2. Sit with a tall spine (I love my SAMAYA meditation cushion), close your eyes, and just focus on your breath moving in and out of your body.
  1. Practice simply noticing anything that arises – thoughts or physical sensations – without getting attached. You are just compassionately observing without judgment.
  2. Journal for 5-10 minutes afterward.

You can meditate any time of day, but I suggest first thing in the morning before you do anything else. It’s a wonderful way to set the tone for your day before things get busy.

Meditation is simple, don’t over complicate it! There is no goal, you are just allowing your mind to reset. And hopefully grab a few moments of peace!

Lifestyle, Meditation, Mindfulness, Yoga

How to Be Happy

I was recently asked to consider the question, “Who are you?”

I thought, “Damn, that’s a loaded question.” And a real good journal prompt, so I took the pen to paper…

My immediate reaction was to associate who I am with what I do, so I thought, “I’m a yoga teacher, web designer… blah blah, etc.” But that’s not who I am. That’s what I do.

So I sat with it for a few more moments and eventually words started appearing on the page before me…

I am simply a human on this journey called life trying to figure it all out and share my experience as I go. As a passionate yoga teacher, web designer, artist, and lover of humanity, I desire to help others find happiness through becoming fully present with life. To reconnect with the wisdom of our bodies, step into our power, and create a joyful life doing what we love.

When we are connected to our body we become present with life. Life happens through us – starting with our breath, our bodies are this incredible vehicle for the miracle of Life.

The question is, how curious, loving, and open can we be to this wisdom in our guts and our hearts? Is it possible that this can fully guide us into living the fullest expression of our lives possible?

The answer is a big, fat, juicy YES.

How? We have to train ourselves to be present with life. It doesn’t happen automatically – we are conditioned otherwise. We live mostly in our heads, in the past and in the future. We are constantly bombarded with messages telling us how to live, how to love, how to look, eat, speak, and be.

The truth is, happiness and joy are not in any of those things. They exist in the small moments happening right now.

I like to think of life as a collection of moments. Why is it that we remember certain things? Isn’t it interesting how specific moments stand out to us? We may even recall sounds, smells, tiny little details of these events. Why? Because we were fully present in those moments.

THE UNIVERSE WANTS US TO BE PRESENT WITH LIFE. It wants us to be happy and feel that joy deep in our core.

So, with our awareness bouncing all over the place 24/7, how are we supposed to be present?

The key is to be connected to your body. In yoga we speak of prana, which in Hindu philosophy represents our vital life force energy. This flows through us at all times and we connect to it using our breath – we refer to breathwork in yoga as pranayama – control of our vital life force energy.

We have to train our awareness by shifting the way we pay attention. This is a practice. You have to look at your awareness like a muscle. Just like you would strengthen any other muscle, you have to strengthen your awareness muscle. The stronger your ability to shift your awareness is, the easier it is to be present with life.

HAPPINESS IS A CHOICE that we choose everyday. It is a practice.


Everything starts in your mind. Start paying attention to the effect your thoughts are having on your physiology. For example, a stressful thought comes in… Your heart rate increases… you feel a tightness in your chest, maybe your palms get sweaty. Your stress level rises and your body starts to prepare for battle (fight or flight!). But wait, is this truly a life-threatening situation? Usually the answer is NO.

We live in a world where we are in a constant state of stress most of the time, always prepared for battle. Our sympathetic nervous systems are on OVERLOAD. We need some parasympathetic tone to bring balance. We have to wire in new reactivity patterns in order for anything to change.


Mindfulness practices like yoga and meditation have been proven scientifically to actually change the structure of the brain, specifically the middle prefrontal cortex – which houses our ability to relax, calm down, and actually assess whether something should require us to gear up for battle.

When you sit and meditate or practice yoga you simply place your attention on breath or body sensation. When your awareness is on those things you have no room to place any awareness on busy thought or be caught up in the story of your life (which is all in your mind and is the cause of stress). In these moments are you are fully connect to prana, your life force energy… you bring yourself to the present moment.

This is a practice. And it’s not always pretty. Uncomfortable feelings and emotions arise, and we have to be courageous enough to allow ourselves to feel them.

There is nothing more powerful than connecting to the wisdom of your body. Your heart and belly have just as many neural pathways as your brain! YOUR BODY is the most readily available tool to practice mindful awareness and, in turn, experience the joy of life happening right in front of you.

So, breathe and move your body today. Engage all of your senses with whatever you are doing. Be loving and compassionate with yourself when you catch yourself stuck in your head or in the story of your life. It’s ok.

Make the choice to be present with life. With all the little moments. The highs, the lows. Love it all. Embrace exactly where you are at in your process because it’s exactly where you are supposed to be.

Here is a free 10 minute guided meditation I made just for you. Make sure to subscribe to my YouTube channel!

Upcoming Workshops & Events

Teaching Schedule

The MALA Shop