Welcome to your journey into uplifting yourself into meaningful change. Let’s get started below.
the practice membership
e-book
Learn how to create transformative + long-lasting + sustainable habits for a thriving life.
Tools to Create Long Lasting healthy habits
habit tracker
Using this scientifically backed tool to create long-lasting healthy habits.
mindful calendar
Download mindful calendar with live links for ease + accessibility.
Virtual Live Meditation + Breathwork Class
Weekly live classes
Tuesdays 12:00-12:30pm EST
*On Maternity Leave
Coming back March 2023
Breathwork
Breathwork is a deeply transformative and powerful practice to enhance you wellbeing. Continuous connected breathing + pranayama techniques to release stress + work through old wounds + calm the mind + open the heart.
Movement
Movement is designed for complete body care. Flow, HIIT workouts, restorative, and self-massage classes with longevity + joint safety in mind. Tone, sweat, strengthen, stretch, restore, boost brain + heart health, and release stress in cathartic mindful movement practices.
Meditation
Meditation is a transformative practice of present moment awareness. Destress, reduce anxiety, improve sleep, boost immune system, improve mood, strengthen emotional resilience, create deeper connections with self + others, improve focus, boost brain functions, regulate nervous system, feel more joy + love, and connect with your most empowered state of being.
Deep Rest
Deep Rest combines the most relaxing techniques that exists into a guided restorative meditation practice. Improve sleep + boost brain function + release stress and anxiety + enhance overall wellbeing.
Categories of Classes
Journal
Journal prompts + guides.
Ground
Ground in to your most empowered state of being.
Release
Release what no longer serves you and remember your true nature of love + joy.
Monthly Themes
Heart
Self-love practices to strengthen resilience of the heart + tune into inner wisdom.
Working with Resistance
Shift your perspective to resistance, use it to strengthen + grow, and release into the power of the present moment.
Good Habits
Design simple + transformative systems for well-being with short + effective workouts, mindful stretch + movement for computer desk work, a simple meditation for anxiety + focus, yoga + breathwork for your morning routine, and a relaxing end of the day meditation practice for sleep.
Harmony
Find balance in everyday life, whether you needing energy or a space to unwind, these practices are made for you. Harmonize mind, body, and heart through a vocal + mantra meditation, balancing mindful movements, a calming breathwork, restorative deep rest, and journal to guide you into balance.
Joy
Come home to your most natural state of being: joy. Let all tension, judgments, separateness, and stress dissolve as you move through a blissful full body movement practice + sweet inner smile meditation + breathwork tool to shift state of being no matter what + 5 minutes to joyful sleep deep rest meditation, all under 10 minutes!
Curiosity
Learn how to work with discomfort through the practice of curiosity, fostering non-judgment and compassion. 15 min breathwork to empower + 50 min full body flow to align and open + 15 min power HIIT to strengthen endurance + 30 min full body restore to nourish joints + 15 min meditation to connect with inner wisdom.
Calm
Access your inner calm + quiet the mind + nourish the nervous system. 5 min diaphragmatic breath practice + 5 min full body flow connected to the breath + 5 min HIIT power flow + 5 min restore flow at the desk / chair + 5 min inner calm meditation + 10 min deep rest.
Acceptance
Access your inner calm + quiet the mind + nourish the nervous system. 5 min diaphragmatic breath practice + 5 min full body flow connected to the breath + 5 min HIIT power flow + 5 min restore flow at the desk / chair + 5 min inner calm meditation + 10 min deep rest.
Balance
Access your inner calm + quiet the mind + nourish the nervous system. 5 min diaphragmatic breath practice + 5 min full body flow connected to the breath + 5 min HIIT power flow + 5 min restore flow at the desk / chair + 5 min inner calm meditation + 10 min deep rest.
Low Back
Restore, rehabilitate, strengthen, and learn how to move through pain: 30 min deep rest for dealing with discomfort + 18 min meditation for chronic pain + 10 min diaphragmatic breath practice + 35 min rehabilitate and release tension restore movement + 15 min power movement to safely strengthen low back + 36 min flow yoga for low back + 13 min standing series flow stretch + 12 min lying down series flow stretch + transforming pain journal.
Gratitude
Boost mood + improve sleep + feel happy + reduce stress with scientifically backed practices of gratitude. 16 min continuous conscious breathwork to clear and boost mood + 57 min full body yoga flow connected to the breath + 15 min full body HIIT power flow + 19 min full body myofacial release restore flow + 11 min gratitude meditation + 25 min relaxing meditation infused with gratitude.
Reset
Start again through compassion + non-judgment + breath + intention. 12 min continuous conscious breath. 27 min yoga asana flow connected to the breath + 20 min restorative flow with myofacial release massage for the shoulders + 6 minute full body HIIT. 14 min guided meditation to shift your state of being. 20 min reset relaxation technique equal to 2-4 hours of deep sleep. Plus Reset 3 part journal, perfect for the start of the new year.
Love
Remember the infinite space of your heart in loving kindness to you and all those around you. 15 min loving kindness meditation. 60 min yoga asana flow connected to the breath, with twists + backbends to open the heart. 15 min HIIT full body. 20 min special partner restore massage to practice with a loved one. 20 min deep rest relaxation in loving kindness + appreciation. 19 min continuous conscious breath to release any grievances + feel free + open.
Nourish
Feel rejuvenated + boost energy + increase vitality. 13 min guided meditation using breath + visualization to nourish the mind. 5 min continuous conscious breath matched to the rhythm of sound bowls. 24 min standing yoga asana flow connected to the breath. 8 min standing HIIT full body workout for longevity of the spine. 24 min nourishing movement + massage to nourish, all practiced supine. 20 minute nourishing relaxation technique, using breath + visualization. Bring guided self-awareness to all the 12 areas of your life through this 3 part journal.
Growth
Plant seeds of intention + create space. 5 -30 min meditation to grow the space between experience + response. 7 min boxed breathing with crystal singing bowls. 24 min standing yoga to lengthen + grow the spine using the ujjayi breath. 11 min full body workout that grows in intensity. 28 min myofascial release + deep stretching to open the souls of the feet + back of the neck. 33 min relaxing guided meditation to plant a seed of intention into the garden of your heart. Journal practice to move from comfort zone to growth zone.
Reconnect
Plant seeds of intention + create space. 5 -30 min meditation to grow the space between experience + response. 7 min boxed breathing with crystal singing bowls. 24 min standing yoga to lengthen + grow the spine using the ujjayi breath. 11 min full body workout that grows in intensity. 28 min myofascial release + deep stretching to open the souls of the feet + back of the neck. 33 min relaxing guided meditation to plant a seed of intention into the garden of your heart. Journal practice to move from comfort zone to growth zone.
Align
Realign with your higher self. 9 min meditation focusing on the feeling of your pulse + mantra Sat Nam + 13 min three part breath, diaphragmatic breathing, and 333 technique + 40 minute deeply relaxing guided meditation to align with your higher self + 16 min standing flow to balance, lengthen the spine, and realign your foundation + 12 min standing power focusing on the lower body + 14 min self massage / myofcaial release, working from the feet to the back of the neck to reset and realign your foundation + spine + Journal prompts to discover what it looks + feels like when you are out and in of alignment.
Shift
Come home to your higher self + shift your state of being to one that feels empowered. 40 min full body flow focused on opening the hips. 13 min full body mat practice to strengthen, tone, lengthen, and empower. 23 min seated practiced on the ground using myofascial release + restorative movement to open the hip joints. 11 min tapping technique to shift your state of being + process difficult emotions. 7 min powerful deep breathing to clear the slate + activating the relaxation response. 26 min deeply relaxing practice of witnessing and accepting.
Space
Create openness + clarity.
8 min 360 breath, a full body diaphragmatic breathing. 27 min full body flow hip focus, using contraction + tension to create ease + release. 20 min restorative movement to release tension. 16 min full body power mat practice tensing + elongating the body to create spaciousness + strength. 17 min meditation to clear the clutter of the mind in letting go. 25 min deeply relaxing + emptying meditation + set an intention of gratitude, abundance, worthiness, and empowerment. And declutter + create space in your life to bring in the joy through journaling.
Bloom
Create openness + clarity.
8 min 360 breath, a full body diaphragmatic breathing. 27 min full body flow hip focus, using contraction + tension to create ease + release. 20 min restorative movement to release tension. 16 min full body power mat practice tensing + elongating the body to create spaciousness + strength. 17 min meditation to clear the clutter of the mind in letting go. 25 min deeply relaxing + emptying meditation + set an intention of gratitude, abundance, worthiness, and empowerment. And declutter + create space in your life to bring in the joy through journaling.
Surrender
Trust that everything is working out for your highest good.
37 min slow flow to help with sciatic nerve, prenatal friendly. 13 min standing power movement to strengthen + tone muscles that support a healthy sciatic nerve, prenatal friendly. 18 min sciatic nerve restorative movement all practiced in a chair, prenatal friendly. 15 min meditation to get grounded amidst uncertainty and feel more grounded, joy, and ease. 10 min breathing practice of lengthening the exhale to activate the relaxation response, calm the mind, dissolve tension, and releasing any fears or worries you may be holding on to. 26 min to surrender your day and come home to your inner sanctuary.
Open
Open the mind, body, and heart.
12 min mindfulness practice to train the mind to remain in open awareness without the added judgment and critic. 9 min pranayam practice to open the channels of the body so prana, your life force and energy, can move through you with ease. 16 min deep rest practice to reground, recenter, and release tension through a bodyscan with non-judgmental and compassionate awareness. 17 min standing flow to open hips, + shoulders. 14 min power mat practice to open hips + strengthen and tone legs and upper body. Practice deep core work with 360 breath. 20 min restorative movement. Open the hip by opening up the jaw and vice versa with massage and movement. Prenatal friendly.
Presence
Be here now, no matter what you may be experiencing.
24 min slow flow with hip openers + low back relieving. 12 min standing practice with a 360 breath focus to tone core + lower body + arms.
24 min yin practice, moving through the layers of the body. All prenatal friendly. 11 min calming mindful breathwork. 10 min mindfulness practice of choice-less awareness. 20 min guided relaxation through all the layers of the self.
Mindfulness journal.
Join the community monthly calls!
We highly recommend you don’t miss these calls. Community is an important to uplift yourself. These calls go over the ancient wisdom and modern science of holistic practices, answer any questions that may come up for you, and sometimes we bring in a guest speaker. If you’re struggling with stress + anxiety make sure you don’t miss it!
Join the private group on Facebook. Send in any and all questions and join the monthly calls life or recorded.
2018
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I acknowledge the Traditional Custodians of the land I live, learn and work on, I pay my respects to the Lenape people and their Elders past, present and emerging.