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.  
Fitness, Gratitude, Health and Wellness, Personal Development, Perspective, Reflection, Self Awareness

December Newsletter

Reflection

As we enter into our last month of 2021, I invite you to take some time for reflection. Self-reflect, reflect on the past year and reflect on where you were last year at this time. Below are a few journal prompts to support you in this time of thought and consideration.

  • One of the best moments from this year was…
  • I consider this one of my best moments from this year because…
  • The biggest challenge from this year that I faced was…
  • This is how I grew stronger and more resilient from this challenge…
  • I feel most grateful for…
  • Last year at this time, this is how I felt and where I was..
  • This year this is how I feel and where I am..
  • Next year at this time, this is where I want to be and how I want to feel…

I invite and encourage you to celebrate and honor all that you have achieved and gone through this year.

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? 

Mindfulness, Mindset, Personal Development, Perspective, Self Awareness

June Newsletter

When you Accept What is…

Hear me out for a minute…

When the wind blows, we don’t try to change it; we accept it as it is. We don’t run up to the trees and attempt to hold them down because ultimately that wouldn’t work. The movement of the trees is a bi-product of the wind. When it rains, we don’t try to change it, stop it or alter it. Although some days we may not want it, we don’t push against the sky to make it stop, we simply accept it and adapt. 

What if we used this same concept with our emotions? What if when our emotions came up, we didn’t try to change them, suppress them, minimize them or ignore them, we simply accepted and adapted?

What if we accepted them for what they are: energy moving through us. 

What if we backed up, allowed space for our emotions so they could move through us instead of become us? 

My theory is that when emotions come up for us, it’s a clue. A clue that has the potential to lead us to deeper healing, understanding and awareness. 

What if you approached your emotions like you do the wind and the rain – accept them for what they are, shift to a vantage point of observation and adapt, as needed?

I invite you to honor any feelings that arise for you in the coming days, accept what is, while you stand firmly in your truth; stand firmly in the knowing that you are grounded, despite any emotion or feeling that moves through you. 

Something to consider: “I am the container for all of my emotions: I allow them in and I allow them out.”

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. 

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

April Monthly Newsletter – Your Breath can Heal

Did you know that you have the power to heal yourself? Yes, you! You have the power within you to heal yourself from stress, anxiety, overwhelm and ailments. 
 
For so long we’ve been shown and told that in order to heal, we must take medication or we must seek something outside of ourselves; when in reality, we have everything we need within us. It comes down to something so simple, so natural and so essential to our existence: our breath.
 
Take a minute, sit back and recognize how you are currently breathing. Are you breathing into your belly or your chest? Is your breath long and slow? Or short and fast? Are you holding your breath? Is it irregular? Do you breathe in through your nose or your mouth? 
 
Anxiety, stress, or overwhelm is simply energy in our body. If we can learn to regulate our breath, we can learn to regulate and shift from our sympathetic nervous system (fight or flight) to our parasympathetic nervous system (rest and digest). 
 
When our bodies are in a constant state of stress our blood is typically acidic due to the increase in CO2 in our body. The increase in the CO2 in our body is due to our poor breathing habits. When our blood is acidic, it is an optimal environment for disease. 
 
Over the next month, I will be writing all about breath work: how it has made a massive impact on my life, overcoming my limiting beliefs and healing my childhood wounds. How it can optimize your health in regard to your immunity, respiratory and cardiovascular health, as well as mental health. How it can have an impact on how you pursue your days; one breath at a time.
 
That’s right, I am a certified breath work instructor and it’s time to show you the positive impact your breath can have on YOU.
 
It’s time to start healing ourselves, from the inside out? You in? Let’s go!

Fitness, Health and Wellness, Mental Health, Mindfulness, Mindset, Overcoming Self Doubt, Personal Development, Perspective, Self Awareness, Self-Worth

Five Weeks that Could Change your Life

“I don’t know where to start. I always do this, I start something and then I quit…What’s the point?”

The point is, it CAN be better than this. You CAN be grateful for what you have, and still want more. You CAN have dreams while remaining humble. You can focus on yourself and your health when the world feels unsteady.

5-weeks to get you started. 5-weeks to kick-start your journey.

With a registered nurse and certified health coach offering you support, accountability, education and insight through workbooks and weekly meetings, you have the ability to set yourself up for success towards achieving your goals.

During this 5-week program, you will:

  • explore and pursue uncharted territory; looking at triggers, limiting beliefs and overcoming these barriers that shield you from connecting with your true self. 
  • identify your goals, implement daily habits, and create a daily routine for success. 
  • identify patterns when it comes to your nutrition and physical activity and implement changes to optimize your health.

Are you ready?

The perfect moment to start is right now. Let’s step on this path towards wellness together.