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On-Demand Library

Welcome to my growing on-demand library! Here, you'll find virtual meditations, gentle movement and breath practices, and more. I aim to make my practices accessible, regardless of experience level, geographic location and minutes available. Because the best practice is the one you're actually going to do and that fits into your busy day!​

You're The Water, Not the Waves Deep Relaxation Meditation
In need of a deep reset? This deeply grounding meditation will help you find your inner calm again. We'll anchor into the earth again, release tension of mind and muscles through a guided body scan, and soften, soften, soften, remembering that we are the water, not all the waves of thoughts and life and stress that might arise. Background music courtesy of Pond 5 / ZXennial_Music
5-Minute Stress Relief Meditation
Need a quick reset? This short, deeply relaxing, body-scan-based meditation will help you ground, release stress and tension, and find your inner calm once again. A great practice anytime your stress level is high, or before bed to release the day.
Short Sacral Chakra Crystal Bowl Sound Bath
This short, wordless, 6-minute crystal bowl sound bath focuses on re-energizing and re-balancing the sacral chakra, our energy center in the mid-pelvis. This is our center of creativity, flow, emotions, relationships, and pleasure. When we are holding on too tightly in life, sometimes we need to pause and breathe more into this bright, brilliant energy center...to remember our vibrancy, and re-embrace the joyous flow of life.
10 Minute Crystal Bowl Sound Bath
This wordless meditation uses crystal singing bowls to help ground your energy, release tension, and cultivate deep calm and reset. Sound baths like this, also known as sound healing, are highly effective at shifting us out of imbalance and back toward healing and our highest selves. They also are well documented to promote deeper sleep. So make yourself as comfortable as possible (I recommend lying down with any props beneath you that might feel good, such as a pillow under the head and rolled blanket under the knees, plus a blanket for warmth over top of you). And prepare to anchor into the pure tones of the bowls as you breathe, melt into the floor, and release.
Re-nourishing Meditation
Feeling depleted? Refill your cup in this deeply re-nourishing meditation. We'll explore the nourishment our own breath provides, identify what most nourishes us, and begin to drink in some of this beautiful restoration right here, right now.
Daily Self Check-In Meditation
Pausing and checking in with ourselves is one of the most beautiful and powerful self-care practices that exists. So often we rush around caring for everyone else's needs, but don't have or don't make the time to care compassionately for ourselves...to stop and ask, "How are you today? Where are you today?" Join me in pausing to check in with your breath, your body, your thoughts and emotions. To see what can be released through your exhales. To find out what you need right now, and begin breathing in some of that nourishment. Stock Media provided by AudioinsMusic / Pond5
5-Minute Meditation to Call Back Your Energy
As we move throughout the day, all the things we do, situations we face and people we interact with cause our energy to disperse and become externally entangled. Through this gentle releasing and restoring meditation, we'll call our energy back within and allow it to restore us and burn bright again.
Self-Love, Self-Care Meditation
How might your life feel differently if you unconditionally loved, accepted and cheered for yourself? Took care of yourself as if you're the most important person on the planet? Because you ARE! This meditation helps us soften to ourselves as we explore how life might feel and what we might be able to achieve if we were our own biggest fans and best friends. Join me for some deep self-love and self-care, and reimagining our self-talk.
5-Minute Morning Meditation
How we start the day can greatly shape the tone and pace of what unfolds next. Even when we're overly busy, this super short meditation allows us to begin the day with grounding, clarity, expansion, and gratitude, taking a moment to set an intention for how we wish to feel and actually cultivating it. Music provided by RaphaelTorres / Pond5

Meditations

Slow Flow Yoga: Softening (More!) Into Expansion
If we want to find expansion...to move out of constriction, tightness, feeling and staying small, we can't force it. We need to soften and *allow* more space to fill us once again. To soften and allow our bodies to feel safe and bright and nourished enough to take up space. In this Slow Flow Yoga class, we continue to explore these themes, bringing fresh perspectives--and expansion!--into familiar poses and flows. Through centering, our breath, and meditative movement, we'll gently welcome in more sky, space and light, and leave feeling brighter, bolder, braver.
Slow Flow Yoga: Softening Into Expansion
"We move from constriction to expansion not by straining to change its nature but by surrounding it with spaciousness." -Sharon Salzberg Join me for a slow flow practice exploring how we might expand a little more into the brightness, fullness and abundance of this season, into our fullest selves in the world. To explore taking up a little more space and shining a little brighter. As renowned meditation teacher Sharon Salzberg (and my own restorative yoga teacher Jillian Pransky, too!) shares, we don't get to this beautiful, expanded state by forcing it. By overdoing and overstretching. Rather, we need to breeeeeaaaaaaatheee into it. To allow space back within us and our constriction and tension to soften, making room for all that's good. To let that fullness begin from within and grow out from there. We'll ground and flow, working up a bit of heat slowly, and ground back down, focused on this theme of softening into expansion all the while.
Slow Flow Yoga: Letting Go, Finding Our Flow
A lesson that keeps repeating itself lately for me is: "Let go. More." Despite all my years of effort...well, I'm still efforting and expectationing things too much. Maybe it sounds familiar? So in this super grounded, slower-than-usual slow flow practice, we're exploring letting it flow a little more. Seeing, even when we need to be active, where we can let things flow and what we can let go. Where, amidst the strength that's required, we can soften...like water gently rippling through its own path, shifting and reshaping itself as needed.

Slow Flow Yoga

Dance For Joy! A Free-Flowing Mindful Movement Practice
Our bodies were made to MOVE, and not just in the linear, planar ways our society favors. Join me in this free-flowing exploration of movement and the joy that dwells here, just waiting to be discovered and expressed. Choose a favorite song or two to play in the background (on another device if you're on your phone), and together we'll re-root in our breath and body and let our muscles, not our minds, tell us where to go next. You can think of it as dance if that's helpful and inspiring, or if that feels intimidating or inauthentic, I encourage you to see it as a return to our natural state...the way small children react when they hear music, just moving in the ways their souls tell them to, free from judgment or expectations, full of freedom and joy. This practice is one of the tools I present in my "4 Weeks to More Joy!" audio course (also available in the Mind & Move On-Demand Library and Member Content Page), so if you enjoy it, I encourage you to check out the full program! Thanks for flowing with me and I wish you joyful movement!
Mindful Walking Practice
Combining the restorative practices of walking outdoors and mindfulness, this guided practice encourages you to move gently and notice what you encounter, both in your body and in your environment. As a result, you'll re-root in your body, in the present moment, in your senses, in the small beauty around you. This is an especially effective mindfulness technique for getting unstuck and breaking the stress-centric mental loop. Walking outdoors, try to choose an area where you can feel relaxed and that is relatively free of traffic, obstacles and crossings. Be mindful of areas where you may need to exercise caution. Should walking outdoors not be available, you could do the practice indoors, or as a seated meditation while imagining yourself walking in some beautiful, peaceful place.
Mindful Walk for Joy
Looking for a little more sparkle and a little less stress? Mindful walking is a highly effective tool to help you achieve both! This practice will help you slow down, re-root in your body and senses, and start to really sip in the small joys around you. In the process, you'll shift away from your over-busy mind and back into the present moment, welcoming in more joy right here, right now, and helping train your brain to spot and soak in more joy longer-term as well. You're welcome to practice just for this recording's brief 10 minutes, or extend your walk as long as you like after the guidance ends. If you enjoyed this joy-cultivating tool, I invite you to explore the other tools in my "4 Weeks to More Joy!" audio course, available at the bottom of the On Demand Library page.

Mindful Movement

Gentle Breathwork

Gentle Breathwork

Mindful Movement

Feel-Good Friday - August 16, 2024
This week we explore nourishment from a different angle: through a mantra meditation practice. The Sanskrit phrase "om vardhanam namah" translates to "I am the nourisher of the universe, the universe nourishes me." Mantras in general serve as such tangible meditation anchors, something simple to keep coming back to as we find ourselves drifting, and have been shown in countless studies to be incredibly effective at slowing our thoughts, calming our vitals, and shifting us out of stress. And this mantra in particular reminds us of the natural cycle of nourishment: that in order to nourish others and the world around us, we need to take in (and are worthy of!) nourishment. And that as we take in nourishment, we are better able to offer nourishment. And that our world, our communities need nourishment from us. So join in this deeply re-nourishing practice, whether you're brand new to mantra meditation, or are a veteran. We'll ease in slowly, with some gentle breath focus and landing in the body.
Feel-Good Friday - August 1, 2024
Lakes are so much more than the waves on their surface; they're vast and deep, fluid and heavy, still yet yielding, held and hugged by the earth. In this Lake Meditation, we'll move through a body scan, allowing our muscles to smooth and spread like water, and further explore lake imagery to help us remember our vastness and depth, all the stillness and strength that lie beneath the waves.
Feel-Good Friday - June 28, 2024
We continue our exploration of nourishment, this week adding to our meditation a look at the ways that abundance and nourishment are often so intertwined. Come re-nourish yourself as we ponder how nourishing our breath can be, where we already feel nourished and abundant in our lives, and what it would feel like to be more nourished and more abundant in areas where we might desire or need it.

Gentle Breathwork

Feel-Good Friday Replays

4 Weeks to More Joy! Audio Course

Whether you're seeking a little or a lot more sparkle in your daily life, this course shares practical tools that boost joy. Each of these has helped me profoundly on my own healing journey, and is also science-backed.

 

Through four lessons sharing 1-2 practices each—including meditation, journaling and joyful movement—you'll:

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  • Reconnect with the joy that's already inside you

  • Become more attuned to the everyday joys around you

  • And actively call more joy into your days.

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Ideally you'll spend a week immersed in each practice to experience maximum benefits, but you're welcome to move as quickly or slowly as you like. Feel more light and lift now, and build your long-term toolbox in the process.

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