I've been faced with a lot of changes recently. Sometimes, I find myself overreacting—or underreacting—to the situation. The worst part is when I know there's a chance to move forward, but I feel stuck.

Ever feel like you’re stuck in survival mode? Stress, overwhelm, and burnout have a way of convincing us that we’re not ready—not ready to change, not ready to heal, not ready to take that next step. But what if you’re more ready than you realize?

The nervous system is designed to protect us. When we’re burnt out, it can trick us into believing that rest equals stagnation and that forward movement is impossible. But here’s what both neuroscience and ancient wisdom teach us: growth happens in the balance of effort and ease. In yoga, this is known as sthira (steadiness) and sukha (ease). If we only push ourselves hard, we burn out. If we only rest, we stagnate.

The key? Honoring where we are while still allowing ourselves to move.

Signs You’re More Ready Than You Think

• You feel stuck, but something inside you is still curious.

  Even in exhaustion, if there’s a tiny voice saying, What if I tried? What if I could?—that’s a sign you’re not done yet. In Buddhism, curiosity is a sign of awakening—it means your inner wisdom is still present, nudging you forward.

• You’re exhausted, but small actions feel possible.

  Burnout convinces you that if you can’t do everything, you should do nothing. But neuroscience tells us that tiny steps—sending the email, stretching for five minutes, drinking water—retrain your brain to move out of survival mode.

• Rest doesn’t feel restorative anymore.

  Yes, deep rest is essential. But if you’ve been resting and still feel stuck, your body might be asking for movement—not in a forceful way, but in a gentle, compassionate way. Yoga teaches that stagnation creates suffering, while mindful action brings clarity.

• You’re drawn to something new, even if it scares you.

  Change is uncomfortable, but so is staying in the same cycle. If you feel even the smallest pull toward something different, that’s your nervous system signaling that it’s safe to explore again.

Moving Forward Without Burning Out

You don’t have to overhaul your life today. You don’t have to “get it together” overnight.

But if even a small part of you is ready to take a step forward, trust it.

Consider starting with this:

• Honor where you are.

  You don’t have to force anything. Acknowledge your exhaustion without judgment.

• Choose one small, doable step.

  Let it be easy. What’s the next right thing?

• Check in with your body.

  Does the idea of action feel like relief or resistance? If it’s relief, lean in. If it’s resistance, soften and listen.

• Trust your judgment.

  Trust that readiness isn’t a feeling—it’s a decision. You might not feel ready. That doesn’t mean you aren’t.

Conclusion

As Arthur Ashe said:

Start where you are. Use what you have. Do what you can.Arthur Ashe

Even if your steps are small, even if your pace is slow—forward is forward.

We began our focus on transformation with a blog about self-compassion and how New Year’s Resolutions, or sankalpa, may be impacted with a mindset tweak related to sticking with change when the going gets tough.

Next, we looked at Part 2 “Cultivating Self-care for Sustained Change” and delved into the meaning of self-care and how we utilize it for the changes we want to make.

Now, we take a look at “Building Self-Confidence for Sustained Change.”

Understanding Self-Confidence

Self-confidence is the belief in our abilities and judgment. It enables us to face challenges and pursue goals with assurance. Psychologically, it intertwines with concepts like self-esteem and self-efficacy, forming a foundation for personal development and resilience.

Perspectives on Self-Confidence

Self-confidence refers to an awareness and trust in our own abilities, capacities, and judgments, or the belief that we can successfully face day-to-day challenges and demands.

This concept is closely related to self-esteem, which involves our overall sense of self-worth, and self-efficacy. This is crucial for sustained change.

Psychologist Albert Bandura describes self-confidence as the belief in one’s capabilities to organize and execute the courses of action required to manage prospective situations.

The development of self-confidence is influenced by various factors, including early childhood experiences, social interactions, and individual achievements. We know that early experiences shape our perception of ourselves and our abilities, impacting confidence levels in adulthood.

There is great importance in our self-concept, which encompasses self-image, self-esteem, and the ideal self, suggesting that congruence between these aspects leads to higher self-confidence.

With resolutions or a sankalpa, the yogic term for resolution, self-confidence is key to how we connect with a deeply rooted intention or vow that aligns our actions with our highest truth and purpose.

The Foundation of Self-Compassion and Its Role in Self-Confidence

Self-compassion, the practice of treating oneself with kindness during times of failure or suffering, is a transformative approach that fosters emotional resilience and personal growth.

When we embrace self-compassion, we enhance our self-confidence through the belief that we have the resources to achieve what we set out to achieve. Doing so with self-compassion is key to finding a successful and satisfying mechanism to encourage and sustain self-confidence practices.

Integrating Self-Confidence into Daily Routines

By systematically integrating self-confidence practices into daily life, we can create sustainable habits that support ongoing personal development and well-being.

• Set Achievable Goals

  Start with small, attainable objectives to create a pattern of success, reinforcing belief in one's capabilities.

• Positive Self-Talk

  Replace negative thoughts with affirming statements to foster a supportive internal dialogue.

• Embrace Self-Care

  Engaging in regular self-care activities enhances emotional well-being, which in turn boosts self-confidence.

• Seek Feedback and Reflect

  Constructive feedback provides insights into strengths and areas for improvement, facilitating personal growth.

• Practice Resilience

  View setbacks as learning opportunities, which builds resilience and reinforces self-confidence.

Benefits of Self-Confidence in Committing to Change

Engaging in regular self-care practices offers numerous benefits that facilitate commitment to personal change:

• Enhanced Resilience

  Confident individuals are better equipped to handle adversity, viewing challenges as opportunities for growth rather than threats.

• Improved Mental Health

  Higher self-confidence is associated with reduced anxiety and depression, contributing to overall psychological well-being.

• Increased Motivation

  Belief in one's abilities fosters intrinsic motivation, encouraging proactive behavior and persistence in achieving goals.

Conclusion

Incorporating self-confidence into our New Year's resolutions or Sankalpa is vital for personal development and effective change management.

By incorporating confidence-building practices into our daily life, we can enhance our resilience, mental health, and motivation, leading to a more fulfilling and empowered existence.

I hope you have enjoyed this 3-part Transformative Pathway Series.

Please visit my website for even more information and support!

We began our focus on transformation with a blog about self-compassion and how New Year's resolutions, or sankalpa, may be impacted with a mindset tweak related to sticking with change when the going gets tough. This month we delve into what self-care is and how we can utilize it for changes we want to make.

Understanding Self-Care

Self-care is a multifaceted concept encompassing deliberate actions and practices aimed at maintaining and enhancing physical, mental, and emotional well-being. It involves recognizing personal needs and proactively addressing them to sustain overall health.

The significance of self-care is underscored by various theoretical and psychological perspectives, each offering insights into self-care's role in personal development and well-being.

Perspectives on Self-Care

Most of us learned in high school about psychologist Abraham Maslow, who emphasized the importance of fulfilling basic physiological and psychological needs as a foundation for achieving higher levels of personal growth and self-fulfillment. This perspective suggests that engaging in self-care practices is key for us to progress toward self-actualization, which is the process of realizing our full potential.

I’ve shared information in my blogs on the role of self-care in managing stress and preventing burnout.

By incorporating self-care routines, we can:

• develop healthier coping mechanisms
• reduce negative thought patterns
• enhance emotional resilience

Self-care helps us focus on fostering well-being and happiness and is a proactive approach to enhance life satisfaction. This perspective emphasizes the importance of self-care in building a fulfilling and meaningful life.

The Foundation of Self-Compassion and Its Role in Self-Care

To review, a sankalpa, the yogic term for resolution, is a deeply rooted intention or vow that aligns our actions with our highest truth and purpose.

Originating from the Sanskrit words "san," meaning a connection with the highest truth, and "kalpa," signifying a vow or rule to be followed above all others, a sankalpa serves as a guiding principle in one's life.

Self-compassion, the practice of treating oneself with kindness during times of failure or suffering, is a transformative approach that fosters emotional resilience and personal growth.

When we embrace self-compassion, we can:

• enhance our self-care routines
• bolster self-reliance
• elevate self-confidence
• elevate our self-esteem

Doing so with self-compassion is key to finding a successful and satisfying mechanism to encourage and sustain self-care practices.

Integrating Self-Care into Daily Routines

By systematically integrating self-care into daily life, individuals can create sustainable habits that support ongoing personal development and well-being.

• Identify Personal Needs

  Reflect on life areas that need attention, such as physical health, emotional balance, or social connections.

  Understanding your needs lets you tailor self-care activities accordingly.

• Set Realistic Goals

  Establish achievable objectives for incorporating self-care into your routine.

  Start with small, manageable steps to build consistency and prevent overwhelm.

• Schedule Self-Care Activities

  Allocate specific times in your daily schedule for self-care practices, treating them as non-negotiable appointments.

  This approach reinforces the importance of self-care and ensures regular engagement.

• Combine Activities

  Integrate self-care into existing routines. For example, practice mindfulness during daily commutes or incorporate stretching exercises while watching television.

  This method enhances the feasibility of maintaining self-care practices.

• Seek Support

  Engage friends, family, or support groups to encourage and maintain self-care routines.

  Sharing experiences and accountability can enhance commitment and provide motivation.

Benefits of Self-Care in Committing to Change

Engaging in regular self-care practices offers many benefits that facilitate commitment to personal change:

• Enhanced Resilience

  Consistent self-care strengthens the ability to cope with stress and adapt to change, making it easier to navigate challenges associated with personal transformation.

• Improved Mental Health

  Self-care activities, such as mindfulness and relaxation techniques, can reduce symptoms of anxiety and depression, fostering a positive mindset conducive to embracing change.

• Increased Motivation

  Prioritizing self-care boosts energy levels and intrinsic motivation, providing the drive needed to pursue and sustain personal goals.

Conclusion

In summary, understanding and implementing self-care from various psychological perspectives is vital for effective personal growth and change.

Integrating self-care into daily routines can enhance resilience, mental health, and motivation, thereby supporting one's commitment to positive transformation.

Incorporating self-care into our New Year's goals or sankalpa is vital for personal growth and effective change, making it easier to commit to and achieve our desired changes.

By treating ourselves to practices that help us feel mentally, physically, and emotionally healthy, we can lay a solid foundation for personal growth and transformation.

In the final part of our series, we will focus on building self-confidence to sustain change.

If you’re anything like me, you may set ambitious New Year’s Resolutions (or sankalpas in yogic terms) aimed at personal growth and positive change.

And also, if you’re anything like me, some of these goals gradually fade into the back of your mind as time passes.

Don’t feel alone!

Failed Resolutions

The stats are sobering:

• Studies indicate that approximately 23% of people abandon New Year's resolutions by the end of the first week of January.
• Around 64% of people give up on their resolutions sometime during the month.
• Sadly, only about 9% of us successfully keep our resolutions throughout the year.

A National Phenomenon

In fact, January 10 is National Quitters Day.

Strava, a social network for athletes, analyzed over 31.5 million global activities in January and identified that motivation tends to wane by the second Friday of the month, leading to a significant drop in commitment to New Year's resolutions.

Thus, Ditch the Resolutions Day on January 25, 2025, was the unofficial, official excuse to let it all go.

Intention and Change

However, if you want to make sustainable and effective change, I invite you to join me in creating a sankalpa so when the going gets tough, you remain connected to the meaning behind the change you seek.

What is a Sankalpa?

A sankalpa is a deeply rooted intention or vow that aligns actions with your highest truth and purpose.

Originating from the Sanskrit words "san," meaning a connection with the highest truth, and "kalpa," signifying a vow or rule to be followed above all others, a sankalpa serves as a guiding principle in life. 

This three-part blog series, "Transformative Pathways: Embracing Change with Self-Compassion and Personal Growth," delves into the essential components of committing to change, whether a resolution or a sankalpa.

Each installment offers insights and practical advice to support your transformative journey. Let’s get started!

Understanding Self-Compassion

Self-compassion, the practice of treating oneself with kindness during times of failure or suffering, is a transformative approach that fosters emotional resilience and personal growth.

When we embrace self-compassion, we can enhance our self-care routines, bolster self-reliance, and elevate self-confidence and self-esteem.

What is Self-Compassion?

Self-compassion involves extending the same kindness to oneself that one would offer to a friend facing difficulties.

According to Dr. Kristin Neff, a pioneering researcher in this field, self-compassion comprises three elements:

• self-kindness
• common humanity
• mindfulness

These components encourage us to acknowledge our goals and challenges while embracing our imperfections. It reminds us to treat ourselves with understanding rather than harsh judgment.

Self-compassion is key when we suffer, fail, or feel inadequate. Rather than ignoring our disappointment or engaging in self-criticism, we recognize that imperfection is part of the shared human experience and approach our struggles with a balanced perspective. 

Integrating Self-Compassion into Resolutions or a Sankalpa

• Set Realistic and Compassionate Goals

  When establishing resolutions or goals, frame them positively and ensure they are achievable.

  For example, instead of resolving to "never eat junk food," commit to "incorporating more nutritious foods into daily meals."

  This approach fosters a positive mindset and reduces the pressure of perfection. 

• Practice Self-Kindness Amidst Setbacks

  Understand that encountering obstacles is a natural part of pursuing goals. Instead of self-criticism, offer yourself the same kindness you would extend to a friend facing similar challenges.

  This attitude promotes resilience and persistence. 

• Acknowledge Shared Humanity

  Recognize you are not alone in your struggles; others face similar challenges.

  This realization can alleviate feelings of isolation and encourage a more compassionate view of oneself.

• Maintain Mindfulness

  Stay present and observe your thoughts and emotions without judgment.

  Mindfulness allows you to respond to challenges thoughtfully rather than reacting impulsively, aiding in maintaining commitment to your goals. 

Benefits of Self-Compassion in Committing to Change

• Enhanced Motivation

  Self-compassionate people are more likely to have a growth mindset.

  They believe in their ability to change and improve, which motivates them to pursue their goals. 

• Improved Mental Health

  Practicing self-compassion is associated with lower levels of anxiety and depression, creating a healthier mental state conducive to sustaining change. 

• Greater Resilience

  By treating ourselves kindly during setbacks, we build resilience, enabling us to recover and continue pursuing our goals. 

Conclusion

Incorporating self-compassion into our New Year's resolutions or a sankalpa fosters a supportive internal environment, making it easier to commit to and achieve our desired changes.

By treating ourselves with kindness and understanding, we lay a solid foundation for personal growth and transformation in the coming year.

In the second part of our series, we will focus on cultivating self-care to sustain change. 

Let’s face it: The holidays are here and for most, the unhealthy eating begins.

Sometimes it’s driven by the time crunch we experience with the hustle and bustle. We grab whatever’s convenient, often without a second thought about how it makes us feel or why we’re eating it in the first place.

Sometimes it’s a result of being tempted continually by sugar, high fat, and high calorie foods. It’s part of the celebration of the season.

But what if I told you there’s a better way to enjoy the season—a way that connects you with your body and helps you feel healthier about your choices and more in control? That’s where mindful eating comes in.

What Is Mindful Eating?

Mindful eating isn’t just another diet fad; it’s a way to slow down and truly experience each bite. Whether you’re eating vegetables or cake, mindful eating can help you understand your hunger cues, improve your digestion, and even reduce stress.

Sounds powerful, right? Of course, with any meaningful change, there are challenges. Breaking old habits and staying present in a world that’s constantly pulling you in different directions can be tough. That’s why support is crucial to making these types of changes. Especially during the holidays!

Mindful eating offers a refreshing approach that can change how we relate to food, providing not only health benefits but a deeper understanding of our physical and emotional needs.

Let’s explore why mindful eating may be just what you need, the challenges that come with it, and why a mindful eating coach can be a valuable asset in your journey.

Why Practice Mindful Eating?

Mindful eating is about being present in the moment, paying attention to our hunger, fullness, and emotional cues, rather than eating on autopilot. For many people, mindful eating can help them reconnect with their body’s natural signals, leading to healthier food choices, improved digestion, and a more positive relationship with food.

It also supports emotional wellness by helping people recognize when they’re eating for reasons other than hunger, like stress or boredom.

The Benefits of Mindful Eating

• Learn About the Difference Between Hunger, Appetite, and Craving

  Through an understanding of these concepts, you become aware of the motivation to eat.

• Better Awareness of When You’re Full

  By tuning into your body’s signals, you’re more likely to eat the right amount, helping with weight management and reducing overeating.

• Reduced Stress and Emotional Eating

  Many people eat to cope with stress. Mindful eating encourages you to identify and address these feelings directly, reducing the habit of stress-related eating.

• Enhanced Enjoyment of Food

  By savoring each bite, you can rediscover the pleasure of eating, which can lead to more satisfaction and gratitude for meals.

• Stop Making Food Rules That Aren’t Working

  Finally, overcome feeling driven by food rules that you can’t seem to follow.

The Mindful Eating Coach

Mindful eating is simple in theory but can be challenging to sustain without support.

A mindful eating coach can offer guidance tailored to your needs and circumstances, helping you overcome obstacles and stay accountable.

• Personalized Support

  Coaches can help you set realistic goals, offering techniques to manage stress, resist urges, and stay present during meals.

• Accountability and Motivation

  Regular check-ins can keep you motivated, making it easier to stick to mindful eating practices even when life gets hectic.

• Techniques and Tools

  Coaches introduce strategies like journaling, breathing exercises, and mindful reflections to help you incorporate mindfulness into your eating habits.

  An effective coach will guide you, keep you accountable, and help you develop tools that make mindful eating sustainable, even with the holidays.

If you are ready to begin Mindful Eating with coaching, you can begin now. It’s available via Zoom so I can reach you no matter where you are.

Schedule a consultation and get started today!

During the holiday season, we are presented with a beautiful opportunity to reflect on gratitude, embrace abundance, and live by our deepest values. Whether we celebrate Christmas, Hanukkah, or simply the change of seasons, we can make this time meaningful by practicing gratitude, generosity, and connection—qualities cherished across many spiritual traditions. In yoga and Buddhism, these ideas are beautifully echoed, inviting us to explore how giving and appreciation can enrich our lives.

The Power of Giving: Dana and Generosity

In Buddhist practice, there is a concept called dana, which translates to “generosity” or “giving.” It’s an act of selfless contribution without expecting anything in return. Giving in this way helps us cultivate compassion and break free from feelings of isolation. Similarly, Christian teachings encourage us to “love thy neighbor as thyself” and to offer our time, resources, and presence to those around us. Both traditions recognize that acts of generosity don’t just help the recipient—they nurture the giver, fostering a sense of connection and belonging.

During this season, I’ve found deep satisfaction through contributing to charities that support causes I care about. It’s even more satisfying to volunteer at local shelters. 

Whether it’s donating to a food bank or offering time to help someone in need, acts of generosity build community and remind us of our shared humanity. Yoga philosophy aligns with this through the concept of seva (selfless service), encouraging us to find fulfillment in supporting others.

Gratitude: Finding Abundance in What We Have

In many ways, gratitude is the foundation of abundance. When we appreciate what we have, we shift our focus from what we lack to the blessings in our lives. 

Yoga and Buddhist practices emphasize mindfulness and present-moment awareness, which help us cultivate gratitude. By focusing on the here and now, we can become more aware of the small moments and people who bring joy and warmth to our lives. 

Gratitude also reminds us of what is truly important: time with loved ones, meaningful experiences, and personal growth. This holiday season, make time to be present with those who matter most to you. Share a meal, connect over shared memories, or simply enjoy each other’s company without the rush of daily life. 

When we make space for gratitude, we fill our lives with abundance beyond material wealth. One of my favorite gifts was a simple bracelet a young friend made me when I was 7 because she didn’t have money to buy anything. The time spent making ornaments that day with her was priceless.

Living Our Values Through Selfless Acts

When we give, volunteer, or spend time with loved ones, we embody our values in a way that enhances inner well-being. Generosity and gratitude allow us to live intentionally, aligned with the principles that matter most to us. Taking action in this way is not only fulfilling but is also a powerful reminder that our actions can make a meaningful difference.

This holiday season, consider creating a small ritual that celebrates gratitude and giving. Write down three small acts of service others did on your behalf or set aside a moment to reflect on how your actions can benefit others. By practicing selflessness, we enrich our own lives and the lives of those around us, creating a ripple of positive impact that extends far beyond the holiday season.

True Connection

As we step into this season of light, remember that true abundance is found in our ability to give, to connect, and to appreciate. Embracing a sense of gratitude and giving brings us closer to our communities, strengthens our bonds, and reminds us of what really matters. Let’s make this holiday season one of generosity, connection, and joy—together, we can create a season of meaningful abundance.

There are many ways to think of paying attention when it comes to mindfulness. Mindful attention is the practice of being fully present in the moment, observing thoughts, feelings, and sensations without judgment.

In a secular context, this process often begins with focusing on the breath. Breath awareness—one of the core practices of mindfulness—anchors the mind, gently guiding it away from distractions and into the present moment.

This practice is simple yet potent and helps us find clarity and calmness. Whether we’re listening to a friend, reading a book, or walking outdoors, paying attention with mindfulness invites an awareness that elevates even the most routine tasks into moments of meaning.

Beyond Awareness to Insight

In Buddhist teachings, mindful attention extends beyond the surface level of present-moment awareness to include insight (Vipassana) and serenity (Samatha). 

The Buddha taught that through mindful attention, we learn to cultivate discernment and wisdom. We begin to understand the “transient nature of all phenomena.” 

This is not simply being aware. It’s doing the practice with a sense of curiosity and compassion, knowing that this observation helps us reduce suffering. 

Buddhist mindfulness, or “right mindfulness,” also emphasizes an ethical dimension that guides us to make wise decisions rooted in kindness and understanding.

We don’t need to choose one or the other. We can merge secular and Buddhist mindfulness, making it accessible and meaningful. The secular version makes it a practical tool for managing stress and increasing focus, while the Buddhist tradition adds layers of deeper insight into human nature and behavior.

Together, these approaches create a practice that not only enhances well-being but also promotes personal growth and emotional resilience. This allows us to live more consciously and compassionately in all areas of our life.

Here are two blended methods that help with attention from both a secular and Buddhist perspective.

• Body-Scan Visualization

  A blend of secular and Buddhist mindfulness, this technique invites us to slowly scan our body from head to toe, but with a twist. As we move our awareness to each body part, we imagine a soft light or warmth flowing through, relaxing and nurturing that area. 

  This visualization helps us anchor awareness while cultivating compassion (Metta) towards our own body. This is a practice rooted in Buddhist meditation. Secularly, this focuses our attention on present sensations and allows for stress release through deeper body awareness.

• Mindful Sound Awareness

  In a quiet environment, instead of focusing on the breath, we can use sound as our anchor. We can close our eyes and listen intently to all the subtle noises around us—whether from birds, distant traffic, or the hum of an appliance. 

  In a secular context, this practice refines concentration and draws us into the present moment. From a Buddhist perspective, we can apply this as a form of “right mindfulness” by observing these sounds with equanimity, acknowledging their impermanence and learning to let go of judgments about them.

If you are ready to begin your practice or need guidance on how to build your practice, I offer coaching and support that is highly effective. It’s available via Zoom so I can reach you no matter where you are.

Get started today!

Change is an intrinsic part of life, a natural flow that invites us to grow, evolve, and awaken to new possibilities.

In my classes, I teach people how to embrace change with mindfulness to help them find beauty and opportunity in every transition.

Whether it’s returning to school, changing jobs, moving to a new place, or starting college, each new chapter offers a chance to deepen our understanding of ourselves and the world around us.

The Beauty of Change

Nature teaches us about the beauty of change. Consider the caterpillar and the butterfly. The caterpillar must undergo a deep transformation, retreating into a cocoon where it dissolves and reforms, emerging as a butterfly.

This metamorphosis, though challenging and uncertain, reveals the butterfly’s true beauty and potential. Similarly, our own transformations, while often uncomfortable, can lead to our most impactful growth and self-discovery.

Opportunity for Growth

Transitions provide fertile ground for growth. In the story of a young monk, we find a powerful lesson. This monk, struggling with the rigors of monastic life, sought the counsel of an elder. The elder monk took him to a bamboo grove and pointed to the tallest bamboo, saying, “Do you see how it bends in the wind? It is strong and flexible, growing ever taller because it yields to the elements.”

This story reminds us that flexibility and openness in the face of change allow us to grow stronger and reach new heights.

Navigating Transitions with Mindfulness

• Returning to School

  Help children transition from summer to back-to-school classes with a beginner’s mind. Encourage them to embrace the excitement of new subjects and challenges with curiosity and openness. Teach them to set intentions and create a balanced routine that honors both academic and personal growth.

• Changing Jobs

  View this as an opportunity to realign with your true path. Network with colleagues, be proactive in learning your new role, and cultivate a positive outlook on the possibilities ahead. Remember the bamboo, bending with the wind, growing stronger with each gust.

• Moving to a New Place

  See moving as an adventure. Explore your new surroundings with a sense of wonder, find local spots that bring you joy, and connect with your new community. Each new place offers a chance to rediscover yourself in a new context.

• Starting College

  Dive into college life with a heart full of curiosity. Join clubs, attend events, and seek out mentors who can guide you through this transformative time. Embrace the unknown with a spirit of exploration and growth.

Embracing the Unknown with Mindfulness

Transitions often bring uncertainty, but they also carry the promise of new opportunities. By embracing the unknown with mindfulness, we cultivate a sense of presence and acceptance. Trust that each change, like the butterfly emerging from the cocoon, is a step towards a richer, more fulfilling life.

The Beauty of Change

Change is a beautiful, inevitable part of life. It brings growth, new opportunities, and the chance to start fresh. Transitions help us become our best self.

Remember the stories of the butterfly and the bamboo. The beauty of change lies not in the destination, but in the journey itself. Mindfulness can guide you through each transition, revealing the beauty and opportunity that lie within.

If you are ready to begin your practice or need guidance on how to build your practice, I offer coaching and support that is highly effective. It’s available via Zoom so I can reach you no matter where you are. Get started today!

Recovering from trauma is a deeply personal journey that often doesn't follow a straight path. It's a process filled with ups and downs, but there's a hopeful saying that fits well here: "When the student is ready, the teacher will appear."

In the world of trauma recovery, this saying shines a light on the moment you're ready to start healing, and how practices like trauma-informed mindfulness, yoga, and meditation can be powerful tools in your healing toolkit.

What’s Often Misunderstood about Trauma Recovery

One thing that often creates a barrier to engaging trauma recovery is the fear that you will have to talk about the trauma and relive it.

When using a trauma-informed approach to trauma recovery, we do not go back into the trauma as this often re-traumatizes the survivor.

Instead, I focus on what you experience in the here and now. I teach ways the nervous system is functioning that at times prevents you from being in the present moment safely and securely, leading to disconnection and a lack of engagement in your life.

Through this work, we can integrate the whole of you. This quiets the mind and body, helping you feel empowered to both recognize what you need and move towards what you want in your life.

The Healing Process

Getting Ready with Trauma-Informed Mindfulness

Trauma-informed Mindfulness is all about living in the moment and noticing what's happening within you without judgment. It’s especially helpful for trauma recovery.

By paying attention to your thoughts and feelings, when you are ready and grounded, you start to recognize and accept how the trauma impacts you.

This is a crucial first step. Trauma-informed mindfulness teaches you to treat yourself with compassion, understand and work with your emotions, and feel more comfortable and safer in the body, paving the way for healing.

How Trauma-informed Yoga Helps

Yoga has eight limbs that are more than just using physical poses and breathing. The philosophy of yoga offers tools to connect the body and mind. It offers a way to release built-up tension and emotions. It’s like a gentle teacher, showing you how to listen to your body and find a sense of control and safety again.

Trauma-informed yoga can be especially helpful if trauma has made you feel disconnected from your body. It encourages strength and flexibility of the body, mind, and emotions, changing the way you approach life and experience stressful situations.

The Calm of Trauma-Informed Meditation

Meditation offers a quiet space in the middle of life’s storms. It’s a practice where you can find calm and stability, which is so important when you’re dealing with trauma.

However, due to the challenges created in the nervous system regarding a felt sense of safety, it is important you have certified teachers to guide you in any meditation practice for trauma recovery.

Once you know how to anchor in the present moment, sitting quietly and observing your thoughts can be transformative. This can truly be a game changer, making your mind a more peaceful place, your body a safe haven, and helping you handle difficult emotions more easily.

Tools for the Journey

When you're ready to heal, trauma-informed mindfulness, yoga, and meditation can be like guides on your path to recovery.

Each one teaches something valuable:

• Mindfulness brings awareness and kindness.
• Yoga helps you reconnect with your body and mind.
• Meditation brings you peace.

Together, they offer a well-rounded approach to healing from trauma.

Starting these practices can be a big step, one that requires you to be ready to explore new opportunities that require effort and focus.

It’s not for the faint of heart. And it’s not necessary to do this alone.

Having a trauma-informed teacher by your side can assist you in committing to the practices and working through traumas that have held you captive for too long.

The journey through trauma recovery is unique for everyone. But whatever your path looks like, trauma-informed mindfulness, yoga, and meditation can be powerful allies, ready to help you move forward with strength and peace.

Remember, the process takes time, and it’s okay to take it one step at a time, at your own pace.

If you are ready to begin the journey to heal from trauma, I offer Trauma-informed Mindfulness and Yoga that is highly effective. I offer this via Zoom so I can reach you no matter where you are.

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Life throws multiple demands at us every day.

Often deadlines loom and responsibilities weigh heavily on our shoulders.

One of the first things we do when these things happen is to breathe ineffectively.

We can forget the profoundly transformative tool we have in our breath.

The Power of Breathwork

This elemental act, so basic yet vital, holds the key to a more balanced, calm, and mindful existence.

Let's delve into how harnessing the power of our breath from both a practical and mindfulness-based perspective can unlock doors to improved health, mental clarity, and emotional resilience.

Breath as Life's Fundamental Rhythm

Breathing is the first thing we do when we enter this world, and the last thing we do when we leave it. It's the rhythmic constant in both joyful and challenging times. Yet how often do we pay attention to it?

From a practical standpoint, conscious breathing can enhance physical well-being by improving oxygenation to the brain and organs, regulating blood pressure, and bolstering the immune system.

But its benefits extend far beyond the physiological. Science also shows how the breath changes the brain. When we breathe, the hippocampus, vital for memory functioning, and the amygdala, our stress and threat sensor, are impacted. These are important players in cognitive and emotional processing.

The Bridge to Mindfulness

As shared throughout my blogs, mindfulness involves being fully present in the moment, aware of where we are and what we’re doing, without being overly reactive or overwhelmed by what’s going on around us.

The breath serves as a natural bridge to this state of mindfulness. By simply focusing on the inhalation and exhalation, we anchor ourselves in the present moment, cutting through the noise of external distractions and internal chatter.

A Tool for Emotional Regulation

Emotions can sometimes sweep us away like a riptide, leaving us feeling helpless and out of control. Here, the breath is a powerful ally.

Deep, mindful breathing activates the body's parasympathetic nervous system via the vagus nerve—essentially hitting the brakes on stress responses and inviting calm and relaxation. By learning to regulate our breathing, we can navigate emotional storms with greater ease and resilience.

It’s important to note that if you are a survivor of trauma, you may experience a different sensation when deeply breathing. So do what feels good in your body.

Practical Breathing Techniques

To integrate conscious breathing into your daily routine, you don’t need special equipment or a lot of time. Here are a few techniques to get you started:

• The 4-7-8 Technique

  This method is particularly effective for reducing anxiety and inducing sleep.

  1. Inhale through your nose for 4 seconds.
  2. Hold your breath for 7 seconds.
  3. Exhale through your mouth for 8 seconds.

• Diaphragmatic Breathing

  This technique is great for stress relief.

  1. Place one hand on your chest and the other on your belly.
  2. Breathe in deeply through the nose, ensuring your diaphragm (not your chest) inflates with enough air to create a stretch in the lungs.
  3. Slowly exhale.

• Mindful Breathing

  This can be done anywhere, anytime to bring you back to the present moment.

  1. Simply observe your breath without trying to change it.
  2. Notice the sensation of air entering and leaving your nostrils, or the rise and fall of your chest or belly.

The Journey Within

At its core, the practice of mindful breathing is a journey inward. It teaches us to tune in to our inner state, recognize our thoughts and emotions without judgment, and choose how we respond to them.

In doing so, we not only enhance our physical health but also cultivate a sense of inner peace, emotional balance, and mental clarity.

In essence, the power of the breath lies in its simplicity and accessibility. It's a reminder that amidst life's complexities, the key to balance, health, and mindfulness is not always found in external solutions but within us.

By returning to the breath, we return to ourselves, grounded and serene, ready to face the world with renewed clarity and calm.

If you need help getting started on connecting with your breath, I offer Mindfulness Coaching that is highly effective.