A practical path to calm, clarity, and genuine connection—with yourself and the world around you.
For over 30 years, meditation has been a steady companion in my life—sometimes daily, sometimes quietly waiting in the wings. It’s helped regulate my nervous system, deepen my understanding of my inner world, and spark some of the most creative, life-giving ideas I’ve pursued. I believe spiritual well-being is essential to a good life, which is why meditation sits at the heart of my ethos and my 12-week Escape Velocity group coaching program.
I recently completed my Meditation & Mindfulness Teacher Certification through the School of Positive Transformation. What you’ll find here reflects both my training and my lived practice—shared in a way that’s accessible, grounded, and (if I’m honest) a little bit rock-n-roll. Welcome!
The Benefits
The benefits of a regular meditation and mindfulness practice are numerous. Some of the most noticeable include:
- 😮💨 Less stress and reactivity; more steadiness under pressure
- 🤔 Clearer thinking and better decision-making
- 🥰 Improved emotional awareness and resilience
- 😴 Better sleep and energy regulation
- ☺️ Greater self-trust, purpose, and creative flow
You don’t have to overhaul your life to feel a shift. Ten minutes a day compounds quickly.
Meditation Styles You Can Try
Mindfulness (Awareness Practice): Noticing breath, body, and thoughts—kindly, without fixing.
Vipassana (Insight): Observing sensations and mental patterns to cultivate clarity.
Loving-Kindness (Metta): Phrases that train the heart toward warmth and goodwill.
Body Scan / Somatic: Tracking sensation to calm the nervous system and reconnect with the body.
Breath-Focused: Simple, repeatable anchors to return you to the present.
Visualization / Guided Imagery: Intentional inner images to shift state and direction.
Mantra: Gentle repetition to steady attention.
Walking / Movement: Mindful steps and orientation to your environment.
Yoga Nidra (Deep Rest): Guided, systematic relaxation for profound recovery.
💡Pro tip: Pick one style and stay with it for two weeks. Consistency > complexity.
How to Begin (Simple, Realistic, Doable)
- Choose a container (10–12 minutes). Set a timer. Short and steady wins.
- Pick an anchor. Breath at the nostrils, weight of the body, or ambient sounds.
- Let it be imperfect. Wandering is normal. Noticing and returning is the practice.
- Close with one sentence. “Today I’m walking with a little more space.”
Practice with Me on Insight Timer
I regularly host live events and teach on Insight Timer. I also host courses designed to be gentle, grounded, and actually doable.
Coming Home — A 4-Week Journey to Presence and Inner Clarity
Daily 7–10 minute meditations to reconnect with body, heart, mind, and inner wisdom—perfect if you’re returning to practice or starting fresh. Preview the course below, or find it in the Insight Timer app (requires a premium subscription).
Reclaiming Power — Embodying New Possibilities
Coming in November of 2025, this course explores identity, boundaries, and self-trust—moving from fragmentation to integration.
Living the Work — Integration & Purpose
As part of a special turn into 2026, we’ll explore ways to sustaining your growth, relational integrity, and ways to discover purpose-in-action.
Supportive Meditation Tools
You definitely do not need fancy gear to meditate. Use what helps you sit or lie down comfortably—consistency is the goal. However, if you’re building out a space for your practice and you’d like some recommendations, here’s what I suggest*:
Cushions (zafu + zabuton):
- Choose a cushion (zafu) height that keeps your knees lower than your hips (often 5–7″).
- Zabuton (floor mat) protects ankles/knees and adds comfort on hard floors.
Benches:
- Great if cross-legged sitting bothers your hips. Look for a slight forward tilt. This one is a great option and is made from sustainable materials!
Yoga Mats:
- For reclined practices or Yoga Nidra, a thicker mat (6–8mm) adds cozy support.
Eye Masks / Pillows:
- Light pressure can help downshift the nervous system; avoid anything too tight. I’m a big fan of Manta Sleep Masks and use them for sleep, meditation and psychedelic journey facilitation.
Blanket / Shawl:
- Warmth signals safety; if you tend to get chilled when still, keep one nearby.
Chair Setup (no gear required):
- Flat feet on the floor, sit toward the front edge, small pillow behind your lower back.
FAQs
⏱️ How long should I meditate?
Start with 7–10 minutes. If you’re consistent, you’ll feel a difference within two weeks.
🧠 What if I can’t “clear my mind”?
Great—welcome to the club! The practice is noticing when you’ve wandered and returning– with kindness and self-compassion.
🙏🏼 Is this religious?
My approach is secular and inclusive. You’re free to bring your own spiritual language if you wish.
Work With Me
If you’re craving deeper support, I offer small group and 1:1 coaching that integrates meditation, emotional attunement, and practical change.
Wherever you are in your practice, I’m glad you’re here. If this is a season where you may need deeper support, explore my coaching options above. If you’d rather move at your own pace, add your name below—I send occasional notes with short practices, Insight Timer releases, and invitations to gather. May your next step be simple, steady, and yours.
* As an Amazon Associate, I may receive a small commission on products ordered through links on this website.