The Both/And Way

10/07/2026

Even good transitions can be difficult for our systems. Although most of us know, the only constant in life is changed, that doesn’t make any easier.

Be gentle with yourself as the days get shorter. Some of us, love these transitions, and still we need to pause and take notice and respect transitions can throw us off.

Let nature be your guide. She leans into change.

What have you noticed about the transition into October?

10/05/2026

I’ve been writing more. A lot more. And the thing that interests me most are my relationships with the beautiful people in my life.

I hope you’ll take some time to find my Substack and read all about my dear friend Christina.

Life and death are constantly happening as we’re reminded going into the season that brings us darkness and decay. But spring does return. Maybe for some of us it returns in a different world. But I believe everything keeps evolving.
Why not go hang out with some friends soon? I doubt you’ll regret it.

10/05/2026

As someone who spends a lot of time outside, I can notice the light shifting when the days are still steamy, hot and humid.

And then things start shifting internally too. There’s a little more of a heaviness. A little more of waiting for the darkness. Not in a depressed way. But in a cyclical way, where we are supposed to pay attention to what’s changing.

The outward looking switches to inward looking.

Have you noticed? The life shifting? What happens inside you when fall comes?

10/02/2026

Please don’t let the bastards get you down. Don’t judge yourself by what wellness teachers are offering. And I’m not sh****ng on the wellness teachers. I know they’re helping people. But perhaps they haven’t met someone who’s had severe childhood trauma.

Because those of us with deep wounds as children, we will still get activated.

The thing is, we will know when we’re activated quicker than we used to

We will get back to our current self quicker than we used to

All of these tools are good: meditation, lighting, a candle, taking deep breaths, putting cold water on your face, going to a trauma therapist, going on a retreat, using plant medicine, and so many other things. These all help. They help get us back in our seat sooner.

The mistake is thinking we’re never going to have strong feelings again. Activation happens. It’s how quickly we get back into our seat afterward that measures are healing.

10/01/2026

Can you? Can you let go? Can you pause? Can you realize that most of what we see on screens is just a part of the story?

The problem often is how? How do we let go? How do we pause? For some of us the idea seems ludicrous.

I’m here for any questions you have. Hit me up in the DM’s or email me. I’d love to tell you my journey how I learn to pause.

Or a better yet come to a free meditation. I offer on Wednesdays. That would be a great place to start. No experience necessary. Strangers welcome. In fact, the stranger, the better.

XO

10/01/2026

I care so much more how you feel than how you look. Why are we so focused on the outside when what’s inside is so much more important.

And yet we’re all seduced by judging everyone on their sides. And then the worst part of all is when we compare our insides by other people’s sides. Thinking people have it altogether or they don’t have strong feelings the way we do, just because they look good on the outside. What are your thoughts on this?

09/30/2026

It’s Wednesday.

Every Wednesday morning, I lead a free midweek meditation group on Zoom. It helps me and those who join to just take a pause mid week.

To check in with ourselves.

To make sure that we’re balanced and steady.

And if we’re not, to accept whatever’s going on with Grace and compassion.

We recognize if there’s parts of us driving our emotional bus or if we are in charge.

But none of this happens without the capacity to pause.

So I thought I’d send a reminder mid week so everyone can pause. And just check in.

How are you doing?

if you ever want to join us online at 8 AM Eastern time, check out the link in the bio. If not, just take a deep breath, and check in with yourself!

09/21/2026

Ever said "part of me wants to, and part of me really doesn't"?

That's not you being indecisive. That's your parts talking.

Understanding You is a small, gentle five week group for anyone curious about why we react the way we do: the inner critic, the people pleaser, the part that reaches for the phone or the cookies when things get hard.

Together we'll learn to notice these parts, make a little room between us and them, and meet them with curiosity instead of judgment.

No experience needed. Just a willingness to get curious about yourself.

✨ Wednesdays, September 23 through October 21
✨ 7 to 8:30 pm ET on Zoom
✨ Small group, only two spots left
✨ Includes a workbook with reflections and daily practices

Social Equity Pricing:
$340: discounted rate for those who need extra support
$380: regular cost of the course
$420: pay it forward rate to support others
We start this Wednesday! Comment below or send me a message to save your spot, or register here below.

The Power of the Pause 🤍

In this course you will learn the basic principles of Parts Work, understand the concepts, and use these principles to create healing.

09/15/2026

The same argument. The same scroll at midnight. The same promise to yourself that this time will be different, and the same feeling of watching yourself do it anyway.

It’s not a character flaw.
It’s a part of you running a strategy it learned a long time ago, one that made sense once, even if it doesn’t anymore. Internal Family Systems (Parts Work) asks you to get curious about what it’s actually trying to do for you.

That’s the work we do together in Understanding YOU, my 5-week live IFS course on Zoom.
IFS is a gentle, practical way to understand what’s happening underneath your own patterns. The part that criticizes. The part that shuts down. The part that’s been protecting you for longer than you realized.

The small group course kicks off on September 23 - we’ll be meeting each Wednesday from 7-8:30pm ET. Register and learn more at the link in my bio!

09/08/2026

Shall I say it again? I’m not a total as***le. And wherever you are on your journey, there are times when we need to protect ourselves from triggers. But eventually, we can’t hide out, we have to face life on life‘s terms. That’s always going to be triggering. But my triggers have led me to freedom. Here’s the thing, though, you have to have enough capacity to handle getting regulated. So in order to go out in the world with triggers, we have to have a toolbox. My toolbox constantly consists of Therapy, women’s circles, meditation, deep breaths, lots of cold water, and putting my hand on my heart to remind me that it’s 2026 and I have agency. What’s in your toolbox?