Two New Course Offerings: Mindfulness for All!

Click Here to Register for Mindfulness Based Stress Reduction

Click Here to Register for Mindfulness Based Substance Abuse Treatment

Jan 2018 MBSR Poster


Jon Kabat-Zinn defines mindfulness as paying attention on purpose, in the present moment, and non-judgmentally. This practice is increasingly being used to reduce stress, improve concentration, manage difficult emotions and physical pain, and reduce unwanted behaviors. Mindfulness has been practiced for thousands of years, either by itself or as part or a larger tradition.


The Mindfulness-Based Stress Reduction (MBSR) class is an 8 week program that teaches mindfulness as a means of learning greater balance and effective strategies for an improved sense of wellness in one’s own life.

The 8 week program was first taught in 1979 at the University of Massachusetts Medical Center, and since that time, thousands of people have participated in MBSR courses offered around the world, including at leading medical centers such as Duke, Stanford and the Jefferson-Myrna Brind Center for Integrative Medicine.

Over the past three decades extensive research has now been done looking at the effectiveness of MBSR. Research shows that most people who complete this type of course find: Continue reading “Two New Course Offerings: Mindfulness for All!”


Take a Deep Breath..

Now, How do you feel?

Often, without realizing it, we hold our breaths. This is a way of fighting or straining against the present moment. This can cause physical and emotional feelings of stagnancy or stuck-ness, tension or tightness. It can also cause the nervous system to send heightened alert responses throughout the body, activating the bodies defense mechanisms. We can reverse these affects by enacting one simple practice: Breathing Deeply.

When one breathes deeply they stimulate the parasympathetic nervous system, or relaxation response, enabling one to feel more relaxed in the present moment. When we do this, we are more able to connect with how we are actually feeling in the moment. Providing ourselves this time, pausing and fully checking in, we can begin to develop our own capacity to recognize and communicate physical or emotional states of being.

So… take a deep breath and enjoy the amazing present moment.

Continue reading “Breathe!”

Daily Routines for Healthy Living

Jacqui Terra and I are so exciting about the upcoming workshop, Wellness Weekend at Pure Body Bliss in Hailey, November 4th and 5th!

Wellness Weekend November 4-5th 2017 (2)

Transitioning from fall to winter and into the holiday season can be demanding on one’s body and mind. Practicing self care during this time will support mental clarity, compassionate communication, and physical wellness.

Jacqui and I are here to help!

Below you will find how daily routines will support healthy living, which we will explore more in Session One of the Wellness Weekend, along with the schedule, description and sign up form for the workshop.

Daily Routines for Healthy Living

Starting the morning with a short, invigorating routine to wake up the body and mind, dusting off the cob webs, which will provide you energy and clarity though out the day.

dry brush

Dry Brushing: An ancient practice of awakening the skin and simulating the lymphatic system to drain, supporting the immune system. Similar to brushing your hair or teeth, dry brushing is the brushing of the skin in a specific manner with natural bristles. Other benefits include increased energy and blood flow, cellulite reduction, and exfoliation of the skin. You can purchase a dry brush at most stores which carry health and beauty supplies. Amazon also carries several options (click here).


Tongue Scraping: During the night the body begins eliminating unnecessary mucus from the body through the mouth. This build up, if left on the tongue, can be re-ingested and assimilated into the body which can compromise the digestive and immune systems. There is a simple solution: tongue scraping. There are several types of tongue scrapers on the market which are available at  Continue reading “Daily Routines for Healthy Living”

Creamy Carrot Soup

The transition from fall to winter is upon us. Unpredictable weather, colder Wellness Weekend November 4-5th 2017 (2)temperatures and reduced sunlight places pressure on our immune system; The perfect time to begin or renew one’s practice of Ayurvedic living.

This recipe includes carrots, a root vegetable, providing warmth and grounding as we move through this season of change. Turmeric, an anti-inflammatory used in Ayurveda, as well as ghee, provides healing to the gut and reduces cardiovascular disease. These ingredients combined with ginger and red chili pepper flakes gets the digestive fluids going, encouraging proper assimilation of nutrients.


This simple, savory and nutrient packed meal takes 5 minutes to prep and 30 minutes from start to finish. Perfect for a cold winter afternoon or an easy week night meal!


Creamy Carrot Soup

Serves 4                     5 Minute Prep                     30 Minute Meal

Ingredients Continue reading “Creamy Carrot Soup”

Work with Me: The Road to Recovery


I specialize in recovery-based life coaching for people seeking all aspects of well being: balance, clarity, focus, fulfillment, serenity, health and success. This means supporting clients recovering from the disease of addiction by guiding them through important decision-making processes with heart-centered purpose. Drawing out my client’s own inner wisdom and truth to transform challenges into meaningful change with an emphasis on wellness and mindfulness practices.

Part of recovery and avoiding relapse involves gaining new life skills and having a new vision for your life. One way to work through specific issues and continue learning and growing is by working in conjunction with a certified Recovery Coach. Recovery coaches focus on the present and future in helping clients make lifestyle changes, move forward to meet their goals and increase their life satisfaction. When working with a recovery coach you can ensure all client/coach communications are strictly confidential. Recovery Coaching is recognized as a key element of the new integrated treatment industry standard, Recovery-Oriented Systems Of Care.

What is a Recovery Coach?

Recovery coaching is the collaborative work done between a professional Recovery Coach and their client to take the client from where they are now to where they want to be. Clients who hire a recovery coach usually are seeking relief from their addictions, or are seeking to enter into recovery, or want to enhance their recovery, always looking for a safer, more balanced, happier life. Coaches help clients sustain positive life changes.

Recovery is a process of change through which individuals improve their health and wellness, live a self-directed life and strive to reach their full potential.

Continue reading “Work with Me: The Road to Recovery”

Mindful Yoga: Feel Good in Your Body

The act of yoga can be a powerful tool which develops resiliency, a sense of empowerment, and allows one to become self reflective. It calls us to continually re-establish ourselves in this moment, living in the here and now. In this embodied presence we are more likely to attend to strong emotions and sensations that arise, becoming an active participant in our lives, which creates happiness and contentment.

The Practice

Mindful Yoga

This sequence is gentle, made for most body types, requires no props, and is under 20 minutes.

May we be well, may we be free from suffering, may we be safe.


My Journey

My journey with yoga began when became very ill in the summer of 2012. I was a college student working with at-risk youth in a before and after school program. My life was a matrix of excessive drinking, excessive running, excessive studying/working, chewing tobacco, and eating a diet which consisted of nachos, Ramen noodles, and lots and lots of coffee. The perfect picture of health, right?

Continue reading “Mindful Yoga: Feel Good in Your Body”