release

There is Always Time

To listen to this guided meditation, please click here.


There is Always Time

There is always time for taking care of yourself.

There is always time for rest.

There is always time for connection.

There is always time to slow down, to settle into the present moment,
+ to simply enjoy what it is you’re doing, who you’re with, or where you’re at.

There is always time.



 There is always time for more work, later.

But can you check in with how you’re doing right now?

There is always time for worrying, later. 

But can you let go of some of that right now?

There is always time for anger, later.

But can you just soften a little right now?



There is always time.



What is one area of your life that you feel like you’re lacking in time?

That excuse you always have of, 

“Oh I don’t have time to learn anything new.”

“I don’t have time to exercise.”

“I don’t have time to cook.”

“I don’t have time to rest.”



 You don’t have time - to what?

What is that thing you’re always saying you don’t have time for?



There is always time.



You choose where you put your time, your energy, your efforts.
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Make time for the things that matter most to you.



There is always time.

Ease + Release - Body Scan

To listen to this guided meditation (recommended), please click here.

Today, I want to lead you through a body scan meditation. You may choose to read through this entire blog post first + then lie down to try the scan. Or you may read shorter sections + try relaxing while reading.

Lie down if you can + get comfortable – we’ll be here for a bit. I recommend placing a bolster or pillow under the knees to help prop them up + support the low back. You may choose to place a blanket under the ribcage to help open your heart space as well. 

When you’re ready - take a few deep breaths to begin. You can keep breathing in this manner – slow inhale, easy exhale – or allow your breath to return to normal.

As we scan the body, try to release any judgments of doing this right or wrong. Try not to attach to any thoughts that may arise. If your mind starts to wander, that’s ok. It’s normal. Just allow your attention to come back to these words. Let’s get started.

Bring your awareness to your face. Is your jaw tight?

Can you soften the closing of your eyelids?

Notice any tension in the face + just let it melt into the earth behind you.

Next, observe your shoulders – are they tense? Can you focus the breath there? With each inhale, bring in ease; with each exhale, relax.

Next, be conscious of your heart space. Can you breathe fully + deeply into your heart? Is there any constriction or maybe walls surrounding your heart?  Soften here.   

Move your focus down into the belly – with each breath in, let your belly rise to the sky. With each breath out, it melts back into your center. Again, breathe in, belly rises. Breathe out, belly melts.  

Now soften your low back - let it grow heavy into the earth. Note any tension in the glutes. There’s nothing to hold onto – no need to grip. Allow the earth to fully support you here.

Note any tightness in the hips. Can you bring your breath’s awareness there? Inhale – invite in a sense of ease and softening. Exhale – relax, let go, release.

Coming down into the legs – recognize how hard your legs work day in + day out to carry you around. Let them be soothed here. Inhale ease… exhale release. Soften the quads, the knees, your calves, even the ankles relax here. Release all tension from the legs fully.  

Lastly, notice your feet. Maybe scrunch the toes, create some tightening – inhale – then slow exhale, the toes are free.  

Pause here + take 5 slow, deep breaths.

Observe any lasting tension in the body. Bring a soft focus there – envision a bright red light circling that area of the body – as you breathe, that red light starts to travel down the body, out the feet, + into the earth. Pause. Ground down.

Release. Release. Release.

Take a deep breath. Start to invite awareness back into your body. Begin to make small movements – wiggle fingers, toes. Stretch the body long – deep inhale. Easy exhale.  

Release the Weight of Worries

To listen to this guided meditation, please click here. 

Take a few deep breaths and ground down.

I want to take you back in time.

Imagine you’re about 3 or 4 years old. What do you look like? What are you wearing? Where are you? Your childhood home? Your favorite hiding spot? At school? With your friends? Where?

I want you to imagine you’re wearing a backpack. It’s your favorite color and not yet filled with a single thing. It weighs almost nothing… You start to walk along the timeline of your own life. Still wearing the backpack. Passing ages 4, 5, 6… 

Now think about you at age 7 or 8. How have you changed? Has anything in life been difficult yet? Maybe there are obvious answers – family issues, loss of some sort, or death. Maybe you just don’t feel completely seen or understood at this age. Whatever it is, you place the weight of that worry or grief into your backpack. And you keep walking…

You meet your 12-year-old self. She or he is deep in that awkward stage. Glasses, bangs, braces, acne. You haven’t quite hit your stride yet. You feel shame for not being prettier, skinnier, smarter, more athletic. You throw the weight of that shame into the bag - you’ll deal with it later.

Now you pay a little more attention to the bag - you notice its weight more and more. 

Walking along, envision 17- or 18-year-old you. You’re finishing high school and maybe headed to college.  Lots of big shifts are on the horizon. A lot more responsibility is being placed on you + no one has really taught you how to deal with that. Take the weight of that + place it into your backpack. Now the bag is more noticeable – not yet unbearable. But carrying that around with you is exhausting + limiting.

You walk along…  think about being 21 or 22. Maybe you’re out on your own for the first time. You’re attempting to make something of your life + maybe trying to get your first job but you’re met with rejection after rejection. You start to think you just must not be good enough. So you add in a little more weight for the worry of what your future holds. The weight of shame for not measuring up to what has been expected of you. The weight of isolation of feeling lost + not enough but being unable to share that with others. 

The backpack gets heavier with each step. Your shoulders are tight—burdened by the weight of the pack filled with disappointments + fear + pain + loss. You continue walking… past mistakes + let downs + people you kept in your life for far too long. There’s a heaviness in the pack. Some of it doesn’t even feel like yours to carry. Your shoulders ache, you are tired from walking.

You carry on, collecting more fears + rage + confusion + isolation. Each emotion adds more weight to the bag.

Then you meet yourself at your current age. The pack so full, so nauseatingly substantial- you’re not sure it’s worth going on.

Pause. Take a few deep breaths. Close your eyes for a moment. 

Just up ahead you see the edge of a cliff. You walk - still wearing the pack - to the ledge and pause. You see a sign nearby that simply reads “unload bags here”. You are hesitant. You’ve carried this bag with you for years… decades. Its heaviness has become a part of you. You even identify part of yourself as the pack. But then you ask yourself - what do I gain by holding onto this bag? Do I really need to hold onto the years of worry + fear + anger + suffering? What am I so afraid of happening if I release this worry + control?

You finally decide to empty the contents of the pack over the ledge. A lifetime of burdens lift from your shoulders. You stand taller. You breathe easier. You feel free from the worry + fear + sadness you’ve been carrying around. As you walk away from the cliff, you make a decision.

From here on out, you choose to fill the pack with positive moments + peace + ease + joy. Things that are much lighter + easier to carry with you along your journey. The fear + worry + pain – they’ll still show up in your life. But you learn to sit in those moments + just feel your feelings rather than adding the weight of them to the bag to deal with later. In those moments, you imagine the weight of the heavy + dark emotions simply falling off the ledge of the cliff.

 And so you forge ahead, backpack in hand – light as can be.

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