Mountain Heart Wellness

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Amherst, NH
Mountain Heart Wellness

⛰️💚Mom of 2 | Yogi | Integrative Somatic Practitioner 🌲Nature-based mindfulness 🕊️ Embodied connection ✨ Somatic healing of the nervous system Be well,
Traci

“Kids do well if they can.” - Ross Greene

I believe in this mantra with every fiber of my being. If a kid is not doing well, it is because they lack the skills needed to tackle whatever obstacle it is they are trying to overcome. I am passionate about building relationships as the foundation to cultivate a safe space of authentic learning to occur. Within this safe space, kids are able to quiet t

he distractions of life and connect to their hearts and minds, explore new ways of being, and feel empowered to make change. I have a Master of Science and Certificate of Advanced Graduate Studies in School Psychology. I am also a certified Mindfulness Based Stress Reduction for Teens Trainer and Yoga Teacher. I have experience working with young people with a range of challenges including learning differences, mental health disorders such as anxiety and depression, substance use challenges, self-harm behaviors, executive functioning challenges that arise from disorders such as ADHD and Autism, as well as those looking to develop more positive coping skills to navigate the stress they encounter in life. I am well versed in psychoeducational assessments and evaluations, as well as the laws and regulations public education settings are required to follow. It is critical to me that every single student is afforded an equitable opportunity for learning, while being treated with kindness and dignity. I strive to be culturally sensitive & operate from a person-first perspective. I am solution-focused and holistic in my approach when working with my clients. I operate from a wellness-based perspective, and enjoy connecting with people outside as much as possible. Please reach out if you think you or your child may benefit from working with me. I am happy to answer any questions you may have, as well as have a free, initial consultation to see if we are a good match. In the meantime, I wish you peace and joy in this very moment.

05/30/2026

💌 You’re invited! When was the last time you gave your body a chance to feel supported?

Yoga Flow For Women is a donation based class focused on mindful movement and breathwork in a way that feels approachable and grounding. This class is an opportunity to slow down, move your body with intention, and reconnect with yourself through simple flows designed for ALL levels.

☀️ Last class before summer break!

📅 June 2nd
💌 Cash or Venmo for donations Traci-cote
📍 104 NH Route 101A, Amherst, NH
🔗 Register at mountainheartnh.com

05/27/2026

One of my all time favorite quotes from Viktor Frankl is, “Between stimulus and response there is a space. In that space is our power to choose.”

I think we live in a world that constantly trains us to react immediately.📱Text back right away. Respond instantly. Defend yourself quickly. Form an opinion fast.

Everything feels urgent, and because of that, we rarely give ourselves enough time to notice that our first emotional reaction is not always the full truth of a situation.

Learning how to slow down long enough to get curious about what’s happening internally instead of immediately treating every feeling like a fact is key. 🌿

💛 What helps you come back to yourself when emotions are high? For me, my breath is my greatest tool. Taking a deep sigh or a humming exhale helps me ground into my body and away from my spinning mind.

That’s actually a big part of why I created my 21 day online breathwork guide, “Breathe Like a Mountain.” 💨 It’s designed to help you explore breathwork in a simple, approachable way while building tools you can return to during moments your nervous system needs support.

☝️Visit mountainheartnh.com to learn more.

05/15/2026

Lately I’ve been leaning into the mindfulness quality of “curiosity”. I have been leaning into the unknown future more and more as my family embarks on some pretty big transitions, and instead of trying to control or predict what the outcomes may be, I am inviting a curious approach to my mind.

This curiosity allows me to have space to pause and ponder, and I have been bringing it into my somatic coaching work-

💭 what is my body communicating with this ache? Or pain? Or discomfort?
💭 what sensations arise when I feel anxious?
💭 how can I find more ease in my mind?

The truth is, the things that help us feel the most grounded are often the things we overlook because they seem too simple:

🍃Sitting outside for a few quiet minutes, laughing with someone who makes you feel like yourself, moving your body, creating something with your hands, listening to music in the car, cooking a nourishing meal, or listening to the morning bird songs without rushing to the next thing. 🌿

I think part of healing is learning to pay attention to what actually helps you feel connected, present, and more like yourself again instead of always searching for a quick fix or a reactive solution.

🩷 What’s something small lately that has been filling your cup?

05/12/2026

🧘🏻‍♀️Years ago, I laughed when I first heard a teacher say, “I became a yoga teacher to teach people how to breathe,” because breathing felt like something we should already know how to do. It’s an automatic function, right? So how can we get it wrong? Turns out there are tons of ways to “get it wrong”, and it can impact everything from how well you sleep to your digestion to your ability to navigate emotions….

💪🏼 Now, I can confidently say that I wholeheartedly agree. And it goes deeper than just trying out the box breathing strategy when you feel anxious. I’ve seen firsthand how supportive the breath can be in calming an anxious mind, easing the intensity of a panic attack, and helping regulate the nervous system during stressful moments. 💛

👉 If you’ve been wanting to explore breathwork in a simple, approachable way, or if you want to increase your capacity to create peace in your body no matter what is happening around you- I invite you to try out my 21-day online guide “Breathe Like a Mountain” for gentle introductory practices and support. For less than five minutes a day, you can help regulate your nervous system and develop a deeper mind and body connection.

🔗 Visit the link in my bio to learn more.

05/10/2026

🌿Happy Mother’s Day to the women who hold so much with love each day.
🌻Motherhood and caregiving can feel beautiful, tender, joyful, exhausting, meaningful, overwhelming, and sacred all at once. My own journey with mama hood has been all of this and so much more. 🍃 Being a mom has given me a confidence I never had all while being the most humbling experience of my life. My mantra after my first daughter was born was “I know nothing”; and after my second it was “I’m along for the ride”. I have learned to let go of control and exercise all the practices of embracing mistakes and imperfections in myself because I have never wanted to get something right so much in my life. 🌲 all I can hope is that the seeds I am planting now with how I am traveling through this adventure of life with my kids will continue to resonate and inspire and more than anything show them that they are loved. Because at the end of the day, so long as I am leading with love, I know I can’t go wrong.
💛However this day unfolds for you, I hope you give yourself permission to soften your shoulders, breathe a little deeper, slow down when needed, and let yourself be where your feet are.
💚Sending love to every mother, nurturer, caregiver, daughter, and woman moving through this season in her own way.

05/05/2026

⛰️ This weekend I had the opportunity for some solo time, so I found a new peak in the Ossipee range and climbed to the top.

💭 I have a lot of change happening in my life lately, and even with the tools and mantras I lean on, my mind still gets a little swirly. When I got to the top, I was reminded that no matter what is going on in my life, it’s small in comparison to this big, steady Earth around me.

Our nervous systems respond to how we’re perceiving things, and when everything feels big and urgent, our bodies hold onto that tension.

Creating even a little space can help bring you back to the present, and for me that shift came from climbing. For you, it might look like getting into nature, moving your body, taking a class, cooking something new, or spending time with people who help you feel grounded.

💛 I invite you to think about what helps you zoom out and reset, then share it below so we can build a list together.

04/27/2026

🧘‍♀️If your body has been asking for a little extra care lately, this is your reminder to listen.

Yoga Flow For Women is a donation-based class where you can move, breathe, and reset in a way that feels simple, supportive, and accessible.

We’ll move through gentle, nourishing flows designed to help release tension, soften what you’ve been holding, and reconnect you with your body in a steady, grounded way. Breathwork will be woven throughout to support your nervous system and bring you back into the present moment.

💛 Join us – all levels are welcome!
📅 May 5th
💌 Cash or Venmo for donations -cote
📍 104 NH Route 101A, Amherst, NH
🔗 mountainheartnh.com

04/21/2026

💛 When we think about love, especially as parents, it’s often about how much we give or do, but just as important is how much we protect.

One of the most supportive things we can offer ourselves and our children is the ability to show up with presence instead of depletion, and that can only happen when we set boundaries, which is why I always say “no” is a love word.

💭Our children are always watching how we move through the world, and when they see us honor our limits, they understand that it’s safe to listen to and honor their own needs too.

Lately, I’ve been designing my days with more intention, leaving room for slow mornings, time outside, and space to breathe, which has meant practicing "no" more often so I can offer a more grounded and present yes to the things I truly want to cultivate! 🌱

🫶I invite you to reflect on what your “no” is protecting right now.

04/17/2026

⏰ It’s almost time! Our Embodied Wellness Weekend for Wild-Hearted Women is just around the corner.

💛 If this speaks to you, register at mountainheartnh.com today and use the code “wish” to receive $111 OFF your purchase.

What you can expect:
🍽 Nourishing meals by Chef Justine, with ingredients sourced right from the Sky Meadow land
🧘‍♀️ Daily yoga to support reconnection and presence
🔔 Sound healing, breathwork, and guided meditation workshops
💫 Women’s circles for connection and sharing
🔥 Fire ceremony
🌿 Guided mindful nature experiences
🤍 Connection with like-hearted women
⏳ Spacious downtime to rest or explore
💦 Pond swimming
🎨 Arts and crafts experiences
✨ And more

As the seasons begin to shift, this is an invitation to step into a space where you can slow down, tune in, and reconnect with the rhythms that already live within you.

💌 Questions? Email [email protected]. Come join us!

04/13/2026

🌼NEW OFFERING! For families looking for a more intentional, nature-based approach to learning, this new class is for you.

Welcome to Forest Friends! Designed to nurture social-emotional development through experiences in the natural world, this weekly outdoor class for homeschool children ages 6–10 will include:

🍃 Guided hikes along local trails
🧘‍♀️ Mindful practices to support regulation and awareness
🤝 Cooperative games that build connection and teamwork
🌎 Hands-on learning about the natural elements
✨ And more

Join us! We have 2 open spots remaining for this session.
⏰ Fridays in May, 12:30–2:30 PM
💌 Questions? Email [email protected] or visit mountainheartnh.com to learn more.

Address

104 New Hampshire Route 101A
Amherst, NH
03031

Website

https://www.mountainheartnh.com/

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