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STARTING NOW

self care, self compassion, yoga, body positive, coach, wellness, health, body image, stress, self criticism

You are allowed to pause

You are allowed to pause

Every year I share a list of holiday self care reminders. This year I want to add something to the list. You are allowed to pause. When you’re busy, emotions are running high, and you feel like you need to be in 10 places at the same time, it’s tempting and possibly even automatic to tune out your needs and your body’s signals. Sometimes you do really need to disconnect to put out fires and ensure that everyone is safe. But many times checking in with yourself can be don

Mindful Minute: Softening the jaw

Mindful Minute: Softening the jaw

Relaxing your jaw can be helpful for coping with stress, TMD, and migraines. Even if you aren't experiencing any of those right now, you may find that there's a surprising amount of tension in your jaw! Take just a minute or two to bring your attention to your breath and release tension in your jaw. #mindfulness #breath #stressrelief #relaxation #stress #littlehabits #meditation

One question to soften panic and find compassion

One question to soften panic and find compassion

As 2017 seems to rush to an end, I'm steadying myself in an intention that feels grounding when it seems like time is flying. (Because wow, wasn't it just Halloween?) This intention is also a solid first step to offering myself compassion when things get heavy and I'm teetering on the edge of overwhelmed. It's really simple. Take a breath and ask, "What am I willing to notice?" This question isn't meant to withdraw us from participating in the world, but to engage a lit

"Compassion is a verb."

"Compassion is a verb."

I've been trying to write this for days. Although I want to write about why it's ok to risk imperfection in our actions against injustice rather than doing nothing, in all honesty I've been scrutinizing every single word to the point I've considered just sending you a list of links. I've softened the language. I've made it more direct. I've scrapped everything and started from scratch, then edited again. Bear with me as I now try to walk my talk. I may still put my foot in my

If big emotions make meditation scary, try this

If big emotions make meditation scary, try this

Even though seated meditation can be restorative and powerful, let me be honest. Some days, it's really hard. Sometimes sitting is physically uncomfortable – your back feels creaky, your foot falls asleep, or you have indigestion. Sometimes being totally still and quiet means that painful emotions bubble to the surface. You may not be ready to deal with them yet. Sometimes it just feels boring. On the days those things are true, we can notice the discomfort object

What's the best way to meditate?

What's the best way to meditate?

One of my long-time yoga students recently pointed out that my answers to questions in class are usually a variation of, “It depends! Here's why...” Today, I thought I’d offer a similarly squishy answer to a question I field often. “What’s the best way to meditate?” Meditation can seem intimidating and mysterious when you’re new to it, can’t it? There are endless techniques out there and you may have heard just as many rules about how to do it “correctly:” You

Gentle yoga this June

Gentle yoga this June

After what feels like weeks upon weeks of rain, the sun has finally emerged here in Chapel Hill. The past few days have been beautiful, balmy, and nearly 90 degrees, and after being in a bit of a funk, the lure of light is irresistible. My yoga mat has a few bits of fresh bark ground into it from practicing on the porch, and I’ve got a funny tan on my lower legs from wearing my capris for meditation in the sun. In honor of one of my favorite outdoor yoga seasons, I’m off

How to set an intention

How to set an intention

The summer before I started yoga teacher training, I aggravated an old running injury and found myself with continuous knee pain. Most movement and even some sitting and lying positions hurt. So nearly every evening that summer, I showed up to my yoga mat with the same intention: to be gentle. I chanted it to myself before every sun salutation, every forward bend, every hip opener, every last movement: “Be gentle.” If any hint of pain or tweaking arose, I would again finel

How a retreat saved me from complete exhaustion

How a retreat saved me from complete exhaustion

Last February, I felt lost. There was a great deal of messiness and pain in my personal life and I wasn’t entirely sure what to do or how to cope. I felt as though, in the midst of stress and busy-ness, I was in the process of losing touch with myself. What I craved was a chance to slow down long enough to figure out what I truly needed to be grounded and purposeful again. I needed a deep breath. An interruption. Not just a few minutes of meditation or an hour of yoga here an

I quit trying to sleep

I quit trying to sleep

Falling asleep (and staying asleep) has been a struggle on and off for much of my life. Even though a few years ago and after a LOT of trial and error, I managed to find a set of habits that work nicely for me, my system isn’t foolproof. During a recent string of rough, nightmare-filled nights, I started to dread and avoid bedtime like I used to years ago. I was convinced I’d repeat the same story of the nights before, living out worst case scenarios once I finally and fitf

Finding peace in life's messiness

Finding peace in life's messiness

In recent months I've been very present to a loved one's suffering and my heart has been aching. While I was driving the other afternoon, I found myself thoroughly distressed by the grief and fear. As tears welled in my eyes, something came to mind. Beneath the heaviness of this very human experience, there was an opportunity to simply observe. I looked at the objective truth. My body was tense. My face was crumpled and my jaw was clenched. These were natural reactions to s

Take a minute to relax

Take a minute to relax

One of the things I frequently say to my students is that the goal of yoga isn't to make interesting shapes with our bodies. The poses are designed to make our bodies feel comfortable enough that we can meditate without distraction. This brief progressive muscle relaxation practice will help you interrupt stress in your body and mind with a minute of rest. Click the above image to open the audio, and enjoy. #littlehabits #meditation #stress #mindfulness

Be happy and free

Exhaling love

Flowing with the breath

Flowing with the breath

Sometimes we forget that we don't have to sit perfectly still to relax. Sometimes connecting our mind with our body, much like we would in yoga or tai chi or even dance, can be powerfully restorative. In light of that, this most recent Mindful Minute audio incorporates gentle, mindful movement! Don't worry if you've downloaded it to your phone and are listening in the car or at work. If you can't focus on moving your arms right now, simply visualize that you are moving with t

Breathe from your heart

Breathe from your heart

Mindful Minutes are brief meditations and self care inspiration to help you fit mindfulness and rest into your busy schedule. You don't have to sit in meditation for a long time. All it takes are a few moments of letting go. This heart-centered breathing practice will bring you lovingly back to your body with warmth and comfort. Click the link below to get the audio recording! Mindful Minute: Heart-Centered Breathing If you want to listen in your car or anytime you're away fr

Body kindness meditation

Body kindness meditation

For those with eating and body image issues, the holidays are a particularly rough time of year. Food shaming and body policing seem to escalate in our social circles, surfacing anywhere from casual conversations with coworkers in the break room, to reunions with extended family who have good intentions but terrible manners. Even friends' comments about their own bodies can leave us feeling vulnerable and emotionally drained. If you're looking for some great responses to peop

Yoga for beginners (and returners), starting on New Year's Day

In September my friends and I at Grow Well ran our first session of Yoga Basics, an online, body positive yoga program. It's all about finding ease and kindness for your body and mind! Yoga Basics is chockfull of video classes (4 hours' worth to practice at your pace), audio lessons, online community, and inspiring challenges. I'm on the forums throughout to answer qustions and cheer you on! Here's what our first round of awesome Yoga Basics students had to say: "The best thi

Introducing: Mindful Minutes

Introducing: Mindful Minutes

Life has a tricky way of convincing us that rest is impossible. We can get so caught up in the rat race that we feel like we have no time. We may convince ourselves that we don't even need to unwind, recharge, or practice self care. Worse yet, sometimes we are sold on the idea that we haven't earned the right to rest. Prioritizing rest is challenging if you're stuck in any of these mindsets, so it's important to create irresistible opportunities to restore your inner battery.

A simple walking meditation

A simple walking meditation

Fall is without a doubt my favorite time of year. The leaves are vibrant, the angle of afternoon light is lovely, and for reasons I can’t entirely explain, I love the state fair. This also happens to be the season where I start to feel like a cool weather wimp. I know some of you guys have already gotten snow and it hasn’t gotten quite that cold yet in Chapel Hill, NC, but I’ve definitely already dug out my fuzzy socks and heating pack! My outdoor yoga practice is transitioni

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