Get Clean: A Food, Media, and Environmental Cleanse

Getting clean (aka sober, aka living without compulsion, aka creating a fulfilling happy life) doesn’t only mean stopping drinking, doing drugs, or binge watching Netflix. It means revamping what is ingested, and therefore digested, throughout the day. All of it. From start to finish.

What one consumes, in terms of media, food, and environment, dictates values. 

Real quick, Do a review of your day. How does it start? Alarm blaring or soft music? Do you check your phone? Watch the news? Read something inspirational? How does the day proceed? What podcasts, radio shows, or music do you listen to? Who are the people in which you interact? What conversations are participated in? Are they beneficial, detrimental, based on fact or opinion? And what foods are eaten? Processed or whole? Salads or cheesy-poofs? One meal a day or four? How much time is spent outside, in the natural environment, looking at plants and animals? Does your home or work environment create stress, chaos, and clutter? Or is it calming? And finally, How does the day end? A movie in bed? A hot shower and a book?

photoThese choices, which are made throughout each and every day, effect thought process, the stories we tell ourselves, about ourselves, and how we sleep. Making even the smallest change in these areas can greatly impact happiness and well-being.

Be your best you, everyday!

Read, Reflect, Practice

Three Areas to Clean Up Your Life


  • Waking up with a clear head and a pep-in-your-step involves eating whole, real, and (preferably) organic foods. Michael Pollan’s guideline to avoid foods that contain more than 5 ingredients is a go-to for me.
  • “Fueling” three to five times a day regulates blood-sugar, supporting brain function and decision-making. Play by this simple guideline and notice rapid changes in positive mood, sleep, and cognition.
  • Check-in before and after meals to identify what types of food positively and negatively affect energy levels and mood. Staying connected to your body and food throughout the day is the goal.wholefoods2

Continue reading “Get Clean: A Food, Media, and Environmental Cleanse”

Mindfulness Saves Lives!

Mindfulness is defined as paying attention, on purpose, with kindness. When we take time to develop and practice mindfulness by watching our thoughts, feelings and


sensations rather than react to them, we create space between the two stimuli. This gives us the power to choose how we respond and can help save our lives.

Mindfulness in Everyday Life

Imagine one is driving, they hear the “ping” of the phone nearby (not terribly hard to imagine, right?). The first response might be to reach for it. Rather than acting, this practiced person senses the urge to take a peek, but instead takes a breath and stays driving. They might do a body scan, feeling the sensations of the back’s contact with the seat, feel the air on their skin, notice the rise and fall of the sensation. Fully attentive while driving, one can respond to the happenings surrounding themselves, staying in the moment and on car seat

Addiction and Mindfulness

If one tends to participate in self-harming rituals (possibilities include, over/under eating, cutting, taking drugs or alcohol, nicotine, sex, video games or technology) this practice is greatly beneficial at times of craving or while breaking habits. A triggering event might take place: An interaction, a sensation in the body, stress or worry. In that moment, one finds themself craving the object which makes the situation feel more in control.

When this happens, we use mindfulness.

We can watch the craving thought, feel the craving sensations in the body, notice our emotions at the time, and choose how to respond. To do this we must be willing to pause, to sit, to feel these sensations. It takes a dedicated, not time-consuming, mindfulness practice. You can be mindful doing anything and everything! Walk the dog, converse, sit formally, all with the intention of paying attention on purpose, with kindness.

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Not participating in this act of self-harming can save one’s life. Seriously.

Suicide and Mindfulness

Another, even more serious, version of self-harming is suicide. When suicidal thoughts occur, which they do at times, one can develop the space to recognize the thought as just that, a thought. Or maybe it comes in the form of a sensation, pausing and feeling into this sensation. Over and over again, we practice this. We feel sensation without responding to them, we watch our thoughts and let them go. Doing this, we create the opportunity to choose our actions. We create space and time to reach out, connecting with someone, or list out our values.

This space can give us life.


Using mindfulness, we can deactivate the amygdala  stimulation (fight, flight, freeze) and are more able to activate the prefrontal cortex  where reasoning takes place. This allows us to respond rather than react and is calming to the nervous system.

There are several ways of developing our capacity to recognize thoughts, feel strong sensations without reacting to them, and labeling our moment to moment experiences.

  • Meditation: One can meditate focusing on the breath, sensations, sounds, or a visualization.
  • Movement: Walking, yoga, Tai Chi are all meditative movement focused on reestablishing the connection between brain and body.

Treat meditation like coffee… Do it everyday!


Connect with Me!

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Everyday Recovery: It’s a Process!

Recovery is the process of continually showing up for yourself and practicing rigorous self-care. If we aren’t moving forward in our recovery, we are moving backward. Check out the process I’ve outlined below to take steps toward your recovery!

…and if you are ready…

Work with Me! A certified Recovery Coach, Mindfulness Teacher and Yoga Instructor. Working with me means being held accountable on the path to living your fullest, happiest life. I am currently accepting two new clients. 

Fill out the form below


Click HERE to learn more.

What does recovery mean?

A return to a normal state of health, mind, or strength.

The action or process of regaining possession or control of something stolen or lost.

Return to Health and Regain Your Mind and Strength

The Process 

Continue reading “Everyday Recovery: It’s a Process!”

Who Do You Want to Be?

We are all on a path. Whether the path has been smooth, filled with bumps, rocks, and roots, has been steep or level, we each have the opportunity to mindfully direct our next steps. By listening to the following meditations one can create our best path for living happily.

Who do you want to be?

Thank you for reading and actively participating in your own development of self.

My Favorite Future Self Meditations

Tara Brach Future Self Meditation

Tara Brach Future Self Dharma Talk

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Hi, My name is Caitlin Hegwood! Through this website and my work in the community, I share mindfulness and contemplative practices to improve overall wellness. Other services I provide are private and group yoga, as well as addiction recovery coaching. I hope you’ll join me in incorporating wellness by subscribing!

Get Comfortable: 6 Must Have Props for Meditation

Although being comfortable in meditation isn’t the goal, (remember the goal is to pay attention on purpose with kindness) being comfortable while meditating IS important. This is a way of being kind to the body, which allows one to reach greater states of connectedness.

When arriving at any group meditation it quickly becomes obvious how important being comfortable while meditating is to each practitioner (I myself haul around a small reclining chair!). This is because sitting for long periods of time is uncomfortable for most people.

For this the meditative yogi created props!

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Below you’ll find a list of props perfect in supporting your meditation and yoga practice. If you have one to add, comment below!

Enjoy and Happy Meditating!

You may have noticed a change in this website: to

Not to worry!

This change comes from many months of thought on where the company is going and how it is associated with the name – Caitlin Renz, soon to be for the second time, Caitlin Hegwood. The only change for now is in the name! I will continue to be the main author of content, creator of programs and offerings.

Keep coming back for more of what you love here at Incorporate Wellness!

As always, Thanks for reading!

#1: Half Moon Meditation Chair

My favorite innovation since sliced bread! I have tried all the following props for meditation and continued to feel discomfort and pain. During a recent Vipassana Meditation Retreat I attended in 2017 I was introduced to this chair and now HIGHLY recommend it as a “must have” for anyone wanting to meditation over 20-30 minutes at a time. The cushion is comfortable, the cover soft and can be taken off for washing, and (best of all!) it reclines to fit any angle needed for the comfort of the spine.

Buy Yours Here:

#2. Zafu Meditation Cushion


A zafu improves your posture by making small adjustments to the geometry of your typical seated position.

While seated on a flat surface, our natural inclination is to bend our backs forward while hunching our shoulders. This flawed posture can cause painful stress on joints, muscles and nerves.

A zafu, placed under your hips, will elevate your upper body slightly. It allows you to effortlessly straighten your spine and pull your shoulders back into a healthy posture. This simple enhancement keeps your spine neutrally aligned and will help to eliminate any potentially uncomfortable pressure points in your back, shoulders and neck.


Resource and words:

#3. Meditation Bench

Continue reading “Get Comfortable: 6 Must Have Props for Meditation”

MBSR Registration Reminder and Spring Yoga Updates!

MBSR Registration Reminder!

Only one week until the next Mindfulness Training in Hailey.

Register now to hold your spot!

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I am excited to be teaching another Mindfulness Training for Stress Reduction at the Flourish Foundation beginning Monday April 23rd – June 11th from 6:00-7:15 pm. This 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. Rates are based on a sliding scale and there are MBSR graduate rates as well for those of you that have already done the training with me.

Register Now!

Yoga Updates!

ATTN: Wood River Valley Yogis

  • Sunday April 15th: Align and Flow will be taught by Liz Clark
  • Monday’s Mindfulness is Cancelled (one week of rest before we start Mindfulness Based Stress Reduction!)
  • Tuesday April 17th: I will no longer be teaching the 5:30-6:30 group class at Gather – I’m stream-lining life 🙂
  • Wednesday April 18th: Heated Yoga will be taught by Sarah Curtis

I will see you after a week of music, food, family, and friends in New Orleans, Baton Rouge, Houston, and Austin!

New Spring Yoga Schedule

2018 March Yoga SChedule

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Click HERE to Register for a Free Session