12 More Days – Yoga and Mindfulness Workshop

12 more days until the Yoga and Mindfulness Workshop at Pure Body Bliss in Hailey, Idaho!

Join me for mindful games, foundational meditation practices, and slow flow and restorative yoga from 9-Noon Saturday August 25th. Sign up below!

New on the website!

There is a new page for those seeking clarity! Chat Room Q&A for all your recovery, mindfulness, meditation, and yoga questions. Ask anything, respond to anything. This is how we build a community of learners, thinkers, and growers ūüôā

There is also a Let’s Chat!¬†box available for you to communicate directly and privately with me whenever you have a question or comment.

Finally, and most excitedly, there is now a Shop feature on the website! Add the Yoga and Mindfulness Workshop to your cart, Recovery Coaching Sessions, Yoga Privates, and Online Courses (coming soon!).

Yoga and Mindfulness Workshop 2018

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August Yoga Schedule 2018

Recovery Toolkit 101

In our first few months of sobriety it can be easy to move quickly from thought to action. Tough day at work? Argument with a loved one? Tired, hungry, and stressed? The thought, “I need a drink (cigarette, cookie, edible…)” pops into one’s mind and, if alcohol/nicotine/marijuana/food is accessible, BOOM! Thought turns into action.

When this happens one needs immediate access to tools to create space, comfort, and a new behavioral pattern for dealing with triggers which doesn’t have to do with substances. As we get more practiced with having this thought and doing nothing about it, these thoughts become less charged, and there is space between thought and action. In this space we get to choose how to respond.

Struggling with addiction?

How to Start a Toolkit

Yoga and Mindfulness Workshop 2018

Recovery Coach Post Card Updated 514

August Yoga Schedule 2018

Private Yoga (1)

The Wheel of Awareness, Mindfulness Workshop and August Schedule

The Wheel of Awareness metaphor can help us to deepen our awareness and presence in the current moment. The center of the wheel is the hub, this moment, all we have. To stay in the hub one chooses an object of awareness; the breath, physical sensation, sound, sight, etc. As our mind naturally moves off into thought, the spokes are created. These are moving us away from the present moment and our object of awareness, which we must develop the capacity to come back to, over and over again.

Thoughts About Thoughts

It is important to remember thoughts are natural, they are part of being human, and are of great value! What would we do without the ability to think?! At times this great gift actually gets in the way of being present, content, and happy. These thoughts, worries, judgments, projections, reenactments, etc. can lead us to circle, spin, and go round and round the rim of the wheel, spinning us out of control. If we can remember to come back a magic moment occurs! We then come back to the hub, the present moment, to reinforce presence.

Anchor Yourself

How do we stay, or continually come back to, the hub? We use an anchor. In meditation we use an anchor to keep us connected to the present moment. The anchor could be several different techniques or a combination of them. A primary anchor which is always accessible is the breath. the rise and fall of the belly or the sensation of the breath as you breath through the nostrils. One might use sensations throughout the body, a visual image, mantra, or something tactile such as mala beads. The important part is the coming back to the hub, the present moment, with awareness. Whatever anchor you choose, let it be one which allows you to rest in the present moment the most, allowing yourself to experience the moment with non-judgement and kindness.

If we pro-actively and continuously come back to the hub, awareness of a chosen object, over and over again, we develop our capacity to stay zoned-into this moment.

Happy Meditating!

Yoga and Mindfulness Workshop 2018

New Schedule for August!August Yoga Schedule 2018

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Ooey- Gooey Brownies to the Rescue! Vegan, Gluten Free Dessert to Share (or not ;)

These super easy, super fast, and super DELICIOUS brownies are dense and ooey-gooey with just the right amount of sweetness.

No egg, no dairy, no gluten = Good for every body!

Black Bean Brownies


10 minute prep          15 minute bake              16 Brownies

Vegan           Gluten Free          Dairy Free          Egg Free


  • One can black beans (about 1 1/2 cups)
  • 1/2 cup quick oats
  • 1/2 cup maple syrup
  • 1/4 cup coconut oil
  • 2 tbsp cocoa powder
  • 2 tsp vanilla
  • 1 tsp baking powder


  1. Preheat the oven to 350 degrees
  2. Place all ingredients in a food processor and blend for 1-2 minutes.
  3. Grease an 8×8 inch pan
  4. Pour mixture into the pan and smooth with a spatula
  5. Bake for 15-18 minutes
  6. Allow to cool for at least 10 minutes before cutting

Place in an airtight container when fully cooled. Contents will last 2-3 days at room temperature or 7 days in the refrigerator.



Work with Me!4x6 Flourish Movement and Mindfulness (1)

Recovery Coach Post Card Updated 514

R.A.I.N. Meditation

R.A.I.N. Meditation for Emotional Healing

Recorded @ Mindful Monday

July 9th, 2018

In this meditation practice we explore the practice of R.A.I.N. (Recognize, Allow, Investigate with kindness, and Nourish). Developing this practice can support emotional healing and deactivate the amygdala, which means moving away from a fight, flight, freeze response. Each time you are able to recognize a thought, emotion, or sensation, label it as thinking, planning, worrying, fear, anger, pain, etc., you move from the limbic system to the prefrontal cortex of the brain where complex cognitive behavior and decision making occurs. This allows you to dis-identify yourself with the thought, emotion or sensation and gives you the space to heal.

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We follow the R of R.A.I.N. with allow. After identifying our thoughts, emotions, or sensations, we allow them to be there, touching into what is happening in the body right now, and asking yourself, “Can I be with this?”. When you open to the feelings associated with the thoughts, emotions, or sensations, you give yourself permission to move past them or let them go all together, truly healing.

This doesn’t happen instantly. It takes practice. Be patient with yourself as you move through this process.

Practice Daily and Reap the Benefits

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4x6 Flourish Movement and Mindfulness (1)

Recovery Coach Post Card Updated 514

Life Update and New Recipe: Mix, Heat, Repeat

Life is always changing and, in my opinion, this is a good thing. With change brings new opportunities, new people, new places, and new food. Recently I was fortunate enough to buy a little apartment in the mountain town I call home. Having a kitchen, which allows me to be creative, means getting back to making mouth-watering meals to share with family and friends. For my birthday this past May my friend, Mariah Grooms Рinternational raw vegan chef, sent me a book, Will Write for Food by Dianne Jacob. This book has re-sparked the passion I once took in creating and writing about food, motivating me to share this story.

As always, thank you for reading!

Mix, Heat, Repeat

A Story About Bread

As I pulled the 425¬į cast iron capsule from the oven, my whole body surged with gratitude. Grateful to once again share this comforting sustenance in a new place surrounded by friends and family. This process has taken place in each locale in which I have resided; comforting me, nourishing me, warming my soul.

Now the smell of freshly milled grain, mixed with water and fired to a light golden brown fills each room, as does laughter and conversation. As the loaf begins to cool, pops and cracks like that of a sappy log on a summer’s night campfire, fill my ears. My hands, used to break the freshly baked loaf into palm sized portions, graze the warm rough crust and my eyes follow the steaming middle which rises and moves with the breeze flowing through the open window.

As the bread is passed around the table, the laughter and conversation changes. It become quiet, replaced with muffled sounds of delight.

Recipe from My Bread By Jim Lahey

Pane Intengrale

Whole Wheat Bread

Yield: One 10 inch loaf Continue reading “Life Update and New Recipe: Mix, Heat, Repeat”