Core Values Meditation

Do you know what your core values are? Core values are guiding principals that are unique to you. Knowing your core values help you make decisions and live with more purpose. During this guided meditation, I support you creating more internal alignment so that you can have more external alignment. This meditation is a powerful grounding practice that supports you feeling more alive and confident in your own skin and connected to who you are at your core.


I also have a special offer that I am offering the podcast community if you listen to the whole recording. This offer ends October 31st so make sure to follow the directions at the end of the podcast to learn more. 

Compassion Meditation

"If you want others to be happy, practice compassion. If you want to be happy, practice compassion." - Dalai Lama


We live in a "suck it up" culture where we are told it's not ok to feel or experience our pain or sadness. There is this belief we have to hide it or push it away from bubbling to the surface because it isn't pretty or polite. For instance, we typically don't allow ourselves to experience heartbreak from a breakup, morn the loss of a loved one, heal a physical injury or even nurse a bruised ego. Practicing compassion is a huge act of self-love and kindness and the key to healing so that we can be happy and healthy. This meditation is designed to help you honor your emotions and sensations and give yourself a big dose of compassion.

Wedding Day Meditation

For all the brides and grooms out there (or however you like to identify yourself), this meditation is specifically for you. There is so much preparation and planning that goes into your wedding day celebration that it is important to be as present as you can to full receive and enjoy the fruits of your labor. Try to take 10-minutes for yourself before all of the wedding day prep begins and connect to yourself. This will make walking down the aisle so much sweeter.

Ocean Meditation

Do you feel a sense of ease when you are at the beach by the ocean? Me too! When I was in Tulum, Mexico this meditation was my inspiration to feel the flow and ease of the ocean within my body. It supported me staying present and detached from sticky thoughts or emotions. It helped me feel more fluid and the ability to release control and just be present. 


I hope you enjoy! Feel free to share with me your thoughts or experiences here. 

Movement Meditation

Sometimes we must physically move our bodies to process emotions or discover something new about ourselves. Add this movement meditation into your practice and discover what happens when you let your body lead and your mind follow. 

This movement meditation is inspired by the work of my mentor, Krista Petty Raimer in her Grace experiential workshop. Discover more about her work here:


Check out the Spotify Playlist here.

Mountain Meditation

Try this meditation if you are managing anxiety, faced with an life interruptions (big or small) or you feel like you spend too much time in your head. This meditation will offer you a chance to come into your body and feel how rooted and strong you truly are. 

This is one of my personal favorite meditations to support me grounding when life feel chaotic. I have always loved mountains, but this meditation helps build a whole new layer of inspiration. When practicing this visualization, I am able to feel my own inner strength and presence. I am able to stand tall with my heart open, wide and ready to witness all that life has to offer.

Smile Meditation

Ever notice how good a smile feels? Let's practice smiling more since it has so many positive health benefits!

Cultivating a quality of kindness is a huge piece of our meditation practice. Not only does it support us being kinder to ourselves (especially that pesty negative self-talk), but it also supports us being kinder to each other and the environment. With a simple smile, it can change so much chemistry in our bodies and effect the way we feel and act. Try it out and let me know how it goes! 

Unwind From a Busy Day

Sometimes our adrenaline filled days come home with us and it can take
awhile to unwind, feel present and relaxed when in the sacred space of
our home. We may notice this frenetic energy brings us straight to the
fridge to grab a snack, right to the television to create more noise
or maybe we end up taking our irritable energy out on the people
closest to us.

So instead of acting out,I welcome you to create calm from within. Try
to enjoy the transition home with this unwind meditation. Let it
support you untangling yourself from the adrenaline of the day and be
more present with your home life and be more in touch with what
matters most.

Love & Kindness Meditation

This meditation is influenced by Jon Kabat Zinn' s Love & Kindness meditation. The more formal metta practice (compassion practice) typically starts off by giving love and kindness to yourself first before spreading it. However, this guided meditation takes a slightly different approach.

A lot of the time there is a pattern that people struggle to give love and kindness to themselves and find it easier to share that warmth with others. During this meditation, you will experience your heart open as you share love and kindness with others and let that be a gateway to foster love and kindness for yourself. 

This meditation becomes a reminder that sometimes we must give what we would like to receive. 


Holiday Mantra

Be prepared for the holidays by equipping yourself with a holiday mantra. Pull this out at any point when you need a moment to decompress, refocus your attention and create some ease. Remember, what you cultivate is what you create. Let your mantra support you creating the good sh*t so you don't have to worry about the bullsh*t.

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Holiday Travel 5-Minute Meditation

Tis the season for travel. The perfect opportunity to practice staying centered when we can't control various variables of weather delays, lines, crowds or traffic. Practice this 5-minute centered meditation to support you loosening your grip of control and enjoying the journey without the headache or extra frustration.

In the end, life is in this moment so why wait to feel happier when you can choose this moment. 

Managing Difficult Emotions

Due to the current political and social climate, there is a lot of instability and anxiety present in our culture. Whether you feel it inside of you, see it on others or just read about it, it is a fact that people are experiencing more anxiety than ever. Instead of dismissing these emotions or numbing out, I welcome you to face them with courage. 

"We cannot selectively numb emotions, when we numb the painful emotions, we also numb the positive emotions"- Brené Brown 

Waking Up Meditation

Waking up in the morning can be challenging. Especially as we step into fall and face darker days. Instead of dragging your heels and sleep walking through your routines, enjoy practicing with this 10-minute morning meditation to support your mind, body and breath wake up to the gift that life truly is. With every conscious breath you will feel more awake, connected and grateful for the life you get to live in this moment.