Breath Work, Breathwork, Fitness, Health and Wellness, Mindfulness, Overcoming Self Doubt, Personal Development, Perspective, Pursuing your dreams, Self Awareness, Self-Care

December’s Breath Work – I surrender

Before we get into this month’s breath session
QUICK ANNOUNCEMENT!

ARiSE, a home for MONTHLY Breath Work CIRCLES starts in January 2022!

You may be thinking, what the heck is that? These breath work circles are a monthly meet-up via Zoom for support, community, connection and expansion.

Each meet up will be 90-minutes and will include the following:
  • 60-minute meditative breath session breathing into a specific mantra with a curated playlist and breath pattern for stress management, self-healing and transformation.
  • Journal prompts, for reflection.
  • A community of like-minded individuals all seeking connection, support and deeper relationships.

This is for the individual that is: Feeling stressed and overwhelmed Feeling disconnected from themselves and their community Tired of self-sabotaging Is ready for change Is open to support I would love to put you on the email list (different than this email list) to alert you to these monthly breath work circles. No obligation required, simply an awareness to an opportunity for growth, connection and change.

YES! Add me to this list!
Now…
It’s Time to Breathe!

This month’s breath work mantra is: I surrender.

When I think of this mantra, I imagine myself arms spread wide, face to the sky, completely open and ready to receive. I imagine myself completely free of any grip, tension or contraction. I surrender.

What do you need to surrender to this month? Do you need to surrender to a massive life change? What about surrendering to unmet expectations? What about surrendering to the calm? Or surrendering to the chaos? What about surrendering to your current circumstances? What about surrendering to the fatigue you feel? Or surrendering to things not working out in the timing you desire?

I invite you to release your grip, to breathe deeply and to settle any activation or over stimulation you are currently feeling in your body and system.

Surrender. Just surrender. You are safe. You are held.
I surrender.
Recommended for breath work:   
  • Set yourself up in a comfortable space.
  • Perform breath work session sitting up or lying down.
  • The use of a pillow under your head if lying down is discouraged.
  • If sitting up, consider sitting on the edge of a pillow so your hips are higher than your knees.
  • Temperature shifts are a normal experience with breath work, consider having a blanket nearby.
  • May experience some lightheadedness; if so, consider slowing down the breath pattern, if desired.
  • May experience some tingling sensation in your body, this is normal. Consider slowing down the breath pattern, if desired.
  • May experience some tetany (cramping) this typically occurs with meditative sessions, if this occurs during a integrative session, consider slowing down the breath pattern, if desired.
Breath work may not be for you if you have the following conditions:
  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High Blood Pressure (not controlled with medication)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen
  • Uncontrolled thyroid conditions and diabetes
  • Asthma – if asthmatic, your inhaler nearby during the session.
  • Epilepsy
  • Prior diagnosis of bipolar disorder, schizophrenia or previous psychiatric condition.
  • Hospitalization for any psychiatric condition or emotional crisis within the last 10 years.
  • Any other medical, psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork. If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breathwork.  
Breath Work, Fitness, Health and Wellness, Mental Health, Mindset, Personal Development, Self Awareness, Self-Care, Self-Love

Your Monthly Breath Session!

**QUICK ANNOUNCEMENT**

Today is the last day to take advantage of the 10% discount for the six-week, stress management breath work series. Details HERE. Reach out NOW and let’s get you signed up!

Today’s breath work mantra is: I have achieved my dreams.

“Researchers have found that even modest amounts of meditation practice can change the brain, quiet the DMN (Default Mode Network AKA negativity bias) and increase your gray matter especially in the areas that involve learning, emotional regulation, and perspective.” -John Assaraf

I invite you to take 15-minutes to consciously breathe today. By implementing this meditative practice, you are offer your conscious and subconscious mind the support, relief and reprieve it needs.

Give it a shot… you won’t regret it.

Free session below!

Breath work may not be for you if you have the following conditions:   
  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High Blood Pressure (not controlled with medications)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen
  • Uncontrolled thyroid conditions and diabetes
  • Astham – if asthmatic, your inhaler should be within reach during the session.
  • Epilepsy
  • Prior diagnosis of bipolar disorder, schizophrenia or previous psychiatric condition
  • Hospitalization for any psychiatric condition or emotional crisis within the last 10 years.
  • Any other medical, psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork. If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breathwork.
Breath Session Here

Breath Work, Health and Wellness, Mental Health, Mindset, Personal Development, Self Awareness, Self-Care, Self-Love

November Newsletter

Hello my friend,

Last month’s newsletter was about checking in with YOU: how you’re doing, how you’re feeling and how you’re pursuing life.

I want to offer something to you. The holidays are quickly approaching – Thanksgiving is in 26 days, Hanukkah starts in 28 days and Christmas is in 54 days. The pandemic continues to be a thing: a source of stress, fear, and uncertainty. It may also still be consciously or subconsciously driving your decisions and emotions.

With that being said, I’m wondering: how do you typically cope with the stress of this time of year?

  • Do you approach the holidays with a desire to curl up in bed and wait until it’s all over?
  • Are you buried underneath the cookies and pies eating your way through the stress?
  • Do you over function and neglect your own mental, emotional and physical needs?
  • Do you skip and sing through the streets bringing Christmas joy to all not even phased by the pressure that society puts on all of us during this time of year?

Wherever you fall on the spectrum, I’d like to offer you an hour a week, for six weeks of dedicated time for yourself. Dedicated time to check in with your body, to rest, resource and rejuvenate.

One hour per week of time for you to be still, to connect with yourself and for you to give yourself just as much as you give to everyone else.

I am opening enrollment for my six-week, stress management breath work series. It will support you in coping with the stress of this season of life.

Sign up between now (November 1st) and November 7th for 10% OFF listed price!

It’s an hour out of your week, you deserve an hour. And trust me, you won’t regret it.

Details of the program can be found here.

Sign up here and schedule all sessions.

Please reach out with questions.

Breath Work, Fitness, Health and Wellness, Personal Development, Self Awareness, Self Care

October’s Breath Session – I am open to receive

Today’s breath work mantra is: I am open to receive. 

“Every physiological, psychological, and emotional state has a corresponding breathing pattern. When you change one, the other changes. Therefore, conscious breathing techniques have the potential to transform the quality of your life on every level and on a day-to-day basis. When we are focused on a challenging task, when we have too much on our minds, when we are worried about the kids, school, money, or aging parents, we are functioning in the sympathetic zone. Our bodies are producing more free radicals, and we are not able to relax or to feel close and cuddly. We also tend to make snap judgements and be more reactive, and we are less flexible, relaxed and creative. Conscious breathing can balance and counteract all that. Breath work can become a powerful and natural alternative or adjunct in dealing with post-traumatac stress, anxiety disorders, and many other conditions.” -Dan Brule

I invite you to take 15-minutes to consciously breathe today. By bringing pure presence to our breath, we have the ability to completely shift our mental, emotional, spiritual and physiological well-being. 

Give it a shot… you won’t regret it. 

Free session below!
Breath work may not be for you if you have the following conditions:
  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High blood pressure (not controlled with medications)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen
  • Unconvontrolled thyroid conditions and diabetes
  • Asthma – if asthmatic, your inhaler nearby during the session.
  • Epilepsy
  • Prior diagnosis of bipolar disease, schizophrenia or previous psychiatric condition
  • Hospitalization for any psychiatric condition or emotional crisis within the last ten years
  • Any other medical psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork. If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breathwork.
Breath Session Here
Also  – I am now offering 1:1, six-week breath work series. I have three options: stress management, reconnecting with self and healing the inner child. Please check out my website for further details, reach out with questions and sign up here to get started.
Breath Work, Health and Wellness, Self Awareness

October Newsletter

Hello my friend,

I hope you are settling into the new season and looking forward to what’s ahead. I wanted to use this monthly newsletter as a quick check-in. 

How are you? I’m not looking for the candid response of: “fine” or “busy”. I’m looking for a pause. For you to actually honor the question and take a moment to check in with yourself. 

To complete a body scan – are you furrowing your brow? Clenching your jaw? Holding your breath? Are your shoulders up by your ears? Are you feeling contracted in your throat? Are you experiencing pain anywhere? What about your stomach – does it hurt? Is it upset? Are you sucking it in? What about your feet? Can you feel your feet?

Take a moment to sit back. Seriously… sit back. Relax your face and jaw. Drop your shoulders. Breathe in through your nose and let out an audible exhale through your mouth – release the contraction in your throat. Breathe into any tension you’re experiencing. Let go of your stomach, just let it hang – it’s okay to release the contraction. Bring awareness to the soles of your feet – feel your energy there. Now bring your awareness to the palms of your hands – feel the beating of your heart there. Now take three deep breaths – in through the nose and out through the mouth. 1. 2. 3. Shake it out, shimmy the shoulders, shift the hips and release any muscles you are actively contracting. Now take three more breaths, a bit deeper this time. Breathe deeply into the belly – in through the nose and out through the mouth. 1. 2. 3. 

Now, how are you? Are you holding feelings of happiness? What about sadness? How about anger? Do you feel tired? What about nauseated? 

How can you honor how you truly feel in this moment? Do you need to scream? Cry? Go take a hot shower or bath? What about a nap? 

We are conditioned to believe that business is the way life should be. We are conditioned to live our lives completely detached from our body. Our body is so wise. All we have to do is tune in and listen, with this awareness we can discover SO much about what we need.

It’s a new month. We’re transitioning into days where the light will be less and the cold will be more frequent, how can you implement a daily practice of checking in with yourself to ensure that you are getting what you need to optimize your health and wellness? 

Anxiety, Breath Work, Fitness, Health and Wellness, Mental Health, Mindfulness, Mindset, Personal Development, Perspective, Self-Love

Let’s Breathe!

Your Monthly Breath Session Today’s breath work mantra is: I am.

“… breathing can change your life and lead to real transformation. The way we breathe in response to pain and pleasure, to stress and change, can make all the difference in the world to our health and well-being, our performance at home and at work, and to our loved ones. Breathing is the only system in the body that is both automatic and also under our control. That is not an accident of nature, not a coincidence – it’s an invitation, an opportunity to take part in our own nature and evolution. There are details in the way you breathe that you probably have never observed or explored, and these details are like doorways that can lead to new and profound abilities. The fact is breath work is a major skill set if you want to become a high-performing individual and enhance every aspect of your life.” -Dan Brule

I invite you to take 15-minutes to consciously breathe today. With the session below, when you’re getting ready for bed or while you’re washing dishes. By bringing pure presence to our breath, we have the ability to completely shift our mental, emotional, spiritual and physiological well-being. 

Give it a shot… you won’t regret it. 

Free session below!
Breath work may not be for you if you have the following conditions:   
  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High blood pressure (not controlled with medication)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen.
  • Uncontrolled thyroid conditions and diabetes.
  • Asthma – if asthmatic, your inhaler is nearby during the session.
  • Epilepsy
  • Prior diagnosis of biopolar disorder, schizophrenia or previous psychiatric condition
  • Hospitalization for any psychiatric condition or emotional crisis within the last 10 years
  • Any other medical, psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork. If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breathwork.
Breath Work Session
Also (shameless plug) – I am now offering 1:1, six-week breath work series. I have three options: stress management, reconnecting with self and healing the inner child. Please check out my website for further details, reach out with questions and sign up here to get started.
Anxiety, Breath Work, Health and Wellness, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Perspective, Self-Worth

All you have to do is breathe…

Breath Work Mantra: I am worthy.

If you find yourself needing a few minutes to reconnect to yourself, to feel grounded and to feel empowered, take a few minutes to sit down, quiet down and simply breathe. You’ll be amazed at the shift you feel once you’re done. 

You’re worthy of these 15 minutes.

I am Worthy

Breath work may not be for you if you have the following conditions:   

  • Pregnancy
  • Detached Retina
  • Glaucoma
  • High Blood Pressure (not controlled with medication)
  • Cardiovascular disease including angina, previous heart attack or stroke.
  • Diagnosis of aneurysm in the brain or abdomen
  • Uncontrolled thyroid conditions and diabetes
  • Asthma – if asthmatic, your inhaler nearby during the session.
  • Epilepsy
  • Prior diagnosis of bipolar disorder, schizophrenia or previous psychiatric condition.
  • Hospitalization for any psychiatric condition or emotional crisis within the last 10 years.
  • Any other medical, psychiatric or physical conditions which would impair or affect ability to engage in any activities that involve intense physical and/or emotional release.
  • This list is not all inclusive and it’s generally recommended that if you have a question about a condition you may have that is not listed, that you consult a physician before beginning breathwork.

If you have or have had any of the listed conditions, it is strongly recommended you consult a physician before beginning breath work.

Breath Work, Fitness, Health and Wellness, Pursuing your dreams

August Newsletter

Hello my friend!

I wanted to use the opportunity of this newsletter to make a few announcements.

  • I have completely changed the structure of my 1:1 coaching. Although I have always taken a holistic approach with my clients, I am integrating breath work into my programs for healing, transformation and expansion. With this new structure, we will take an inside-out / bottom-up approach. This work is not only about shifting your mindset, it’s about completely shifting the stories, limiting beliefs and unconscious beliefs you have about yourself for consistent and sustainable lifestyle changes.
  • With this massive shift, I have completely revamped and UPDATED my website with a more detailed break down of all my packages: who they are for and what you can expect when working with me. 
  • I have also created AND implemented two, six-week breath work series. One is for stress management and the other is for reconnecting and re-aligning with yourself. Each series offers you individualized, guided breath work sessions, as well as audios and worksheets to dive deeper into each week’s topic. 
  • My success story page is updated with multiple new testimonials!
  • There’s ease of access to schedule a FREE 15-minute consultation call.

I am SO excited about all of the changes that have taken place behind the scenes and I KNOW that this work is so crucial for consistent change. Please visit my website to check it out!

If you are someone or know of someone that would benefit from not only health coaching, but from overcoming self-sabotage, negative self-talk or deep healing, please reach out or send my information along. 

If we want to feel better, we need to be better feelers. And if we desire lifelong change, the change starts within. 

I am accepting new clients and am eager to support individuals on their journey. 

Breath Work

ANNOUNCEMENT!

One more quick announcement this week to alert you to an opportunity.

If you’ve been reading these emails lately, you know I have talked A LOT about guided breath work and all the benefits it has on our mind, body, and spirit. Are you curious about guided breath work and what sort of positive impact it could have on you and your life?

Be curious no more! I have two, six-week series coming up:

Starting May 4th at VT Sun Fitness in Middlebury – weekly guided breath work sessions Tuesday mornings from 7:00 – 8:00 am. $75.00 for members, $90 for non-members. Virtual OR in-person sessions. 

OR

Starting May 9th at Balance Yoga in Richmond – weekly guided breath work sessions on Sunday evenings from 4:00 – 5:15 pm. $75.00. Virtual meetings via zoom. 

In addition to the weekly meetings, you will also receive weekly guided breath work audios and a worksheet to explore the weekly mantra and how it relates to you.

I am VERY excited about this and would LOVE for you to join. Only 15 spots available at Balance Yoga and 15-20 spots available at VT Sun Fitness.

Let’s get you signed up today! Reach out to me, Balance Yoga or Sun Fitness!

Breath Work, Health and Wellness, Limiting Beliefs, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness

Breath work has Changed my Life

Bold statement, but simply the truth.

Breath work has made a significant impact on my life, my health, my healing and my spirituality. Sometimes it feels complex to talk about because it feels so different from what I have experienced in the past or from how I have previously lived my life, but it’s part of my life now. Breath work has allowed me to realize that I have everything I need within me. It’s allowed me to realize that when I’m having a really hard time, a really big feeling or a really down day, I have the power within me to re-center, re-align and settle into my essence. 

Breath work has helped me re-connect with the essence of who I am. I had a very intense vision during one of my sessions: there I was standing in darkness, holding onto a string that was connected to the black and white way of life I have been living, mostly in regard to my job. Through this session, I thought about my life and the journey I have been on. Through this session, I thought about how I’ve been feeling in my current role as a nurse. And by the end of this session, I realized that holding onto this string attached to the black and white way of life just simply didn’t feel right to me. It felt wrong. It felt heavy. It felt nauseating. It felt like I was trudging through concrete. And then I saw the other string. Attached to this string was the gray way of life. But to me, it wasn’t gray – it was so full of life and color. It felt light, it felt warm, it felt exactly like home. It was in this session that I realized, although most of my life I have felt that I need to climb the latter, or have the cookie-cutter way of life or a job that everyone understands, ultimately that’s not who I am. I am not the black and white way of life, I am the gray way of life, where it’s a bit more obscure, a bit more ambiguous, a little bit different from the mainstream, but exactly right for me. 

Breath work has helped me to heal and continues to help me to heal. There is a lot with this concept, but ultimately, I feel we all experience our own level of tragedy, trauma or wounding in our lives. Breath work has allowed me to do the shadow work, to nurture the parts of me that felt neglected, abandoned, hurt, abused or forgotten. Breath work has allowed me to nurture the little girl part of me that still feels that hurt. Breath work has allowed me more compassion, love and grace for who I am today and the traits that I have always deemed as weaknesses. 

Breath work has helped me to realize that I have everything I need inside of me to succeed. We are often taught throughout our lives that in order to be happy, in order to be successful, in order to be loved, or in order to be healthy, we must seek something outside of ourselves. Breath work has shown me that I have everything I need to achieve what I want to achieve in this life. Breath work has helped me to stop directing my attention externally for validation and accolades and instead turn my attention onto myself and seek internal validation, love and acknowledgement. 

Breath work has helped me to manage my stress, overwhelm and anxiety. Breath work has helped me to identify what I need and then to go after it. Breath work has helped me to re-become the version of me that I let go of, suppressed, ignored, have hated and/or abused. Breath work has helped me to recognize my worth and has helped me to stand strong in defending that worth.

Breath work has changed my life.