As You Are Meditation
Start Here
A 3 min practice to calm your mind and settle into presence.
Simple tools to return home to yourself - all in just a few minutes a day. Your calm, thriving self is closer than you think.
Foundational Journal Practice
Daily space to pause, reflect, and nurture your inner wisdom
Joy is an Inside Job on The Podcast
Why joy begins within, and how to return to it.
20 min
Guided deep rest meditation through all the layers of the self to help you cultivate presence and calm the mind.
16 min
Guided deep rest to reground, recenter, and release tension through a body scan.
26 min
Guided deep rest to come home to your inner sanctuary + let go of what no longer serves you.
34 min
Guided rejuvenating meditation to manifest your desired state of being.
25 min
Guided deep rest to empty the mind + cultivate gratitude, abundance, worthiness, and empowerment.
26 min
Guided deep rest meditation of witness and accept to shift your state of being to a positive and open one.
40 min
Guided deep rest yoga nidra to align with your higher self + set an intention within the subconscious.
13 min
Guided mindfulness practice using breath and 5 senses to calm anxiety, relax the body, and ground the nervous system.
33 min
Guided deep rest relaxation to manifest your heart’s desire + release blockages that no longer serve you
20 min
Guided nourishing deep rest to release tension and rejuvenate the mind, body, and heart.
20 min
Guided deep rest loving kindness meditation to feel loved, cherished, and deeply restored while letting go.
20 min
Guided deep rest meditation to reset the nervous system, clear the mind, rejuvenate the body + set intention.
25 min
Deeply relaxing and restorative meditation that infuses gratitude in every part of the body, heart + mind.
30 min
Guided restorative deep relaxation meditation designed to ease pain and release discomfort.
32 min
Guided yoga nidra sound bath to find equanimity within the ebb and flow of life and balance the nervous system.
18 min
Guided witness and accept meditation to unwind, reduce anxiety, destress, and relax the body.
10 min
Guided deep rest meditation to calm and rejuvenate the whole body, mind, and heart.
21 min
Guided witness and acceptance meditation to help integrate the chaos of life and cultivate inner peace.
5 min
Guided progressive muscle relaxation to quickly and powerfully release tension so you feel relaxed.
25 min
Guided progressive muscle relaxation technique paired with breathwork followed by a rejuvenating meditation to feel balanced and relaxed.
30 min
Guided deeply relaxing meditation to relieve stress at the end of the day, clear the mind, and feel calm.
19 min
Guided rejuvenating meditation of witness + release to process stress, frustrations, or resistance to life as is.
32 min
Guided yoga nidra to connect deep within to your subconscious setting intentions of joy and love.
35 min
Guided deep rest relaxation to release tension, thoughts, emotions, and anything that no longer serves you.
35 min
Guided relaxation meditation deep rest to ground into your most empowered state of being, feeling restored and at ease.
8 min
Guided meditation using visualization and breath awareness to cultivate creativity from within.
12 min
Guided breath awareness meditation to help you sleep.
10 mins
Guided breath-focused meditation creating a positive rhythm of breathing, activating the relaxation response.
5 mins
Guided meditation focusing on the sensation of the breath to cultivate focus, clarity, and calmness.
3 mins
Mindfulness practice to welcome yourself as you are into this moment with non-judgment + compassion
10 mins
Mindfulness practice of choice-less awareness to improve overall wellbeing.
12 min
Guided mindfulness practice to train the mind to remain in open awareness without the added judgment + critic.
15 min
Guided meditation to get grounded amidst uncertainty and ease suffering by surrendering to life as is.
12 min
Guided meditation to connect with your highest sense of self in full bloom, manifesting your dream life.
17 min
Guided mantra meditation of Let Go to clear the clutter of the mind.
9 min
Guided meditation practice to realign with your higher self using the mantra Sat Nam + the rhythm of your pulse.
10 min
Guided meditation practice to reconnect with the earth + your higher Self using the 5 senses. Get fully present + focused.
5-30 mins
Guided meditation to grow the space between your experience + response, using the timer of the crystal bowl.
13 mins
Guided meditation of breath awareness + visualization to nourish body, mind, + heart.
15 mins
Loving kindness meditation shown to reduce pain, increase self-compassion + ease anxiety.
14 mins
Reset + shift your state of being with non-judgmental awareness, breath, + intention.
11 min
Guided meditation reflecting on all you are grateful for to cultivate a calm and compassionate state of being.
18 mins
Guided meditation for dealing with chronic and acute physical pain and discomfort.
8 mins
Breath awareness meditation of alternate nostril breathing to balance.
11 mins
Guided self-compassion meditation of RAIN to help integrate difficult emotions + experiences.
5 mins
Guided meditation of breath awareness and mantra to cultivate inner calm.
15 mins
Guided meditation cultivating present moment awareness to quiet the mind and connect with your inner wisdom.
7 mins
Guided inner smile meditation, ushering you into the present moment awareness where all joy resides.
10 mins
Guided meditation chanting the sacred sound of OM to harmonize the mind, body, and heart.
8 mins
Mindfulness meditation using your 5 senses to bring yourself into the present moment.
18 mins
Guided mantra meditation practice to let go of anything you are resisting.
10 min
Cultivate self-love with the heart breathing technique, mindful awareness, and affirmation.
10 min
Release what no longer serves you with visualization + breathwork + mindful awareness.
8 min
Connect to your most empowered state of being with a bodyscan + breath awareness.
11 min
Guided mindful breathing to rest in spacious awareness, calm nervous system + cultivate peace from within.
9 min
Guided pranayama practice to open the channels of the body to feel relaxed, calm, and open.
10 min
Guided relaxation breath of a long exhale to calm the mind, dissolve tension, and release worries.
12 min
Guided visualization breathing practice to clear the mind, relax the body + nourish the nervous system.
8 min
Guided whole breathing to create spaciousness in the mind, body, and heart using the 360 breath.
7 min
Guided deep breathing practice to shift your state of being and activate the relaxation response.
13 min
Diaphragmatic breathing with the 333 technique to improves posture + activates relaxation response.
6 min
Guided walking breathwork, matching your footsteps to the count of the breath. Feel calm, connected + clear.
7 min
Guided box breathing with crystal singing bowls to create a steady even breath, restoring nervous system, improving focus, and calming mind.
5 min
Guided conscious connected breath to the rhythm of crystal singing bowls to nourish the mind, body, and heart.
19 min
Guided conscious connected breathwork and loving-kindness meditation to release old narratives and cultivate self-love.
12 min
Guided conscious connected breathwork + meditation to let go, reset, and set a powerful intention
16 min
Guided conscious connected breathing to clear out anything holding you back from gratitude
10 min
Guided diaphragmatic abdominal breathing to reduce inflammation, lower pain, and calm nervous system.
4 min
Box breathing technique to increase focus, calm the mind, and balance the nervous system.
23 mins
Conscious connected breathwork + meditation to help process life and integrate the mind, body, and heart with full acceptance.
5 mins
Guided diaphragmatic breathwork to tone the vagus nerve so you feel peaceful, secure, and at ease.
15 mins
Conscious connected breathwork with an empowering meditation to work with difficult emotions + old beliefs that no longer serve you.
5 mins
Guided 4-7-8 breathwork to activates the relaxation response by stimulating the vagus nerve and ease anxiety.
10 mins
Guided pranayama practice of Nadi Shodhana to balance brain, mind, body, and emotions.
10 min
Pranayama using techniques of Bhastrika, Kapalabhati and Nadi Shodhana to feel balanced + clear.
23 mins
Guided breathwork practice of conscious connected breathing to breakthrough resistance.
9 min
Guided breathwork practice of conscious connected breathing and self-love heart-opening meditation.
24 minute
Guided breathwork practice of conscious connected breathing to release what no longer serves you.
20 mins
Guided breathwork practice of continuous breath. Transform the mind, body, and heart as you ground into your most empowered self.
50 min
Heart openers, twists, + inversions in a full body flow with ujjayi breath. Boost mood + flexibility, while cultivating self-compassion
5 min
A rejuvenating work break with a short + sweat chair flow. Open shoulders, relieve back pain + improve circulation.
5 min
Boost your endurance and tone your body with a short + sweet full body HIIT. Discover the benefits of even 5 minutes of cardio to strengthen your heart, mind, and body.
5 min
Reconnect with your inner calm in this short + sweet full body flow. Stretch, tone, and clear your mind.
30 min
A restorative flow + self massage with ball rolling to release tension, with a focus on trigger point for the back, shoulders, + hips.
15 min
A full body HIIT to build strength + endurance, focused on alignment and joint safety, then pick up intensity
50 min
Full body flow for all levels, with twists, backbends, inversions, and hip openers connected through a mindful breath.
10 min
Open your hips + back in this full body flow with self-massage. Use myofascial release balls to relieve tension + improve mobility.
5 min
Reclaim your joy with a quick + energizing full body HIIT. Strengthen your body + boost your mood.
10 min
A blissful full body flow., focused on breath. Open hips, back, + shoulders while balancing nervous system + boosting endorphins.
30 min
A full body self-massage + slow movement practice with a luxurious legs up the wall savasana to feel balanced and restored
20 min
Challenging full body HIIT workout to strengthen and tone core with balancing + endurance
45 min
Align your mind, body, and heart through balancing work, headstands, + backbends. Designed to reduce anxiety + build stability.
16 min
Take a much needed work break with a seated restorative flow to relieve stiff joints, renew energy, and improve posture.
5 min Tabata Lower Body HIIT | Strengthen, Tone, and Sweat Get ready to strengthen and tone your lower body with this quick and powerful 5-minute Tabata-style HIIT workout! Designed to target your legs, glutes, and core, this session includes 8 different lower body movements performed in 20-second work intervals with 10 seconds of rest. […]
5 min
Core HIIT workout to strengthen abs, aid digestions, relieve lower back pain, and boost confidence.
5 min
HIIT workout focuses on toning, strengthening, and stretching your upper body, arms + shoulders, for a short
5 min
A quick full-body HIIT workout designed to challenge you and get your heart pumping in no time.
25 min
Start your day with this morning yoga, designed to be the perfect well-rounded practice to energize your body + center your mind.
30 min
Slow flow to release tension with self-awakening yoga and resistance stretching for open hips.
15 min
Tabata full Body HIIT | strengthen core, glutes, and arms with optional resistance bands
40 min
Vinyasa yoga designed to shift your relationship with resistance, strengthen mula bandha + explore handstands.
21 min
A restorative flow and myofascial release focused on releasing tension in the upper back + shoulders. Bodywork with massage ball.
12 min
A quick and powerful full body HIIT workout for core, lower + upper body to improve endurance and strengthen body.
42 min
Open the heart with self-love focused vinyasa flow connected with the breath. Feel empowered and aligned with your true self.
30 min
Release and restore with mindful movement + myofascial release massage to work through tension in the hips + lower body.
25 min
Powerful HIIT workout to tone, sculpt + strengthen hips, glutes, and lower body. Empowering you to meet each moment with confidence.
30 min
Vinyasa yoga flow connected with the breath + designed to release resistance so you can thrive. Increase flexibility in lower body and open the heart space.
27 min
Slow flow restorative linked with breath + myofascial release massage to release tension in lower body.
15 min
Power HIIT connected to the breath to ground, focuses on llower + upper body strengthening + balance.
30 min
Flow yoga to ground into your most empowered state of being, open the heart and strengthen lower body.
BEING
Learn how walking breathwork creates rhythm and balance in your nervous system through simple breath and movement, helping you feel more present and grounded.
Learn how diaphragmatic breathing activates the vagus nerve, regulates your nervous system, and teaches your body safety from the inside out.
Learn why the practice of deep rest works to restore and repair the body, calm the mind, and create a powerful shift communicating with the subconscious.
Find Your Seat Get as comfortable as possible while remaining alert in a space with as little distractions as possible. Sit upright on a cushion or chair. Allow the hips to be higher than the knees for a tall, effortless spine. You can also rest on your back at a slight incline to avoid falling […]
16 min
Practice self-love, reconnect with your essence, and nurture your divine nature, recognizing that everything you seek is already within you.
Unlock the potential of the present moment with the daily 5-minute journal, exploring gratitude, intentions, inner wisdom, and more.
Journal prompts for uncertainty because you never know; what you may be avoiding may be your heart’s desire to try to come into form.
Journal prompt designed to uncover what no longer serves you, reflect on what you are already cultivating, and realign with your higher self.
Journal prompts designed to declutter your life and create space through awareness and letting go in order to cultivate more joy.
Journal prompts designed to transform and reconnect with your higher self for a grounded and positive connection with life, no matter what.
Journal prompts of self-discovery designed recognize signs of misalignment, and create a toolkit to reconnect with your higher self.
Journal prompts to reconnect with your purpose, joy, and gratitude to fill your tank, shift your perspective, and inspire.
Feel stuck in your comfort zone? Journal prompts designed to foster a growth mindset that is inspired, resilient, and not afraid to fail.
Bring awareness to the most important areas of your life to reflect, cultivate, and brainstorm practices + habits that nourish you whole.
Journal prompts designed to get to the root of you inner critic in order to strengthen your inner wisdom and shift to a positive narrative.
Journal prompts designed to help you reflect, reassess, and realign your vision, goals, habits, and create an action plan.
A 30 day gratitude journal to boost mood, improve sleep, cultivate a positive outlook on life, and reduce stress.
Daily journal prompts to help process pain and alleviate physical discomfort associated with repressed emotions.
Cultivate self-awareness using the wheel of life to determine the areas of your life you feel balanced and where you need more care +energy.
Calm difficult emotions and cultivate compassion for yourself using the mindfulness tool RAIN to help integrate negative experiences.
Use the wheel of emotions to ease anxiety and the science of why it works, while you journal into a state of ease and peace.
Writing prompts to cultivate self-awareness through curiosity by better understanding how and why you react to discomfort.
Know where your joy resides within you and understand what hides your joy + what enlivens joy.
A guide to become aware about what feel out of balance and discover what practices bring you into harmony.
Feeling stuck? Work through feelings of resistance showing up in your relationships, work, and life.
Self love journal to cultivate worthiness, confidence, and self compassion.
16 min
Understand the simple, yet powerful practice of 4-7-8 breath to interrupt the stress loop, regulate the nervous system, and build confidence.
Everything is working out for my highest good. I’m sailing into my third trimester, less than two months away until I meet my sweet angel. As I watch the leaves begin to turn and the brisk air set in I sense the ever flowing change that is always occurring within and around us. Nothing stays […]
When I let go of what I am, I become what I might be.~ Lau Tzu I learned something really cool about contractions in birth recently that helped my mind wrap around what may come. The first is that a contraction is really an expansion, softening, and opening of the cervix. Just this switch from […]
10 Tips to Reconnect with You
Do you notice your chest tighten when anxious? Or body feel numb when depressed? What about butterflies and tingly sensation when you feel love? A study in 2014 mapped 14 emotions to the corresponding body parts activated. The emotional mapping in the human body, by Glerean and his colleagues, took a cross-sectional study that was cross cultural, […]
20 min
Guided deep rest meditation through all the layers of the self to help you cultivate presence and calm the mind.
CULTIVATE YOUR INNER SANCTUARY
16 min
Guided deep rest to reground, recenter, and release tension through a body scan.
CULTIVATE YOUR INNER SANCTUARY
26 min
Guided deep rest to come home to your inner sanctuary + let go of what no longer serves you.
CULTIVATE YOUR INNER SANCTUARY
34 min
Guided rejuvenating meditation to manifest your desired state of being.
CULTIVATE YOUR INNER SANCTUARY
25 min
Guided deep rest to empty the mind + cultivate gratitude, abundance, worthiness, and empowerment.
CULTIVATE YOUR INNER SANCTUARY
26 min
Guided deep rest meditation of witness and accept to shift your state of being to a positive and open one.
CULTIVATE YOUR INNER SANCTUARY
40 min
Guided deep rest yoga nidra to align with your higher self + set an intention within the subconscious.
CULTIVATE YOUR INNER SANCTUARY
13 min
Guided mindfulness practice using breath and 5 senses to calm anxiety, relax the body, and ground the nervous system.
CULTIVATE YOUR INNER SANCTUARY
33 min
Guided deep rest relaxation to manifest your heart’s desire + release blockages that no longer serve you
CULTIVATE YOUR INNER SANCTUARY
20 min
Guided nourishing deep rest to release tension and rejuvenate the mind, body, and heart.
CULTIVATE YOUR INNER SANCTUARY
20 min
Guided deep rest loving kindness meditation to feel loved, cherished, and deeply restored while letting go.
CULTIVATE YOUR INNER SANCTUARY
20 min
Guided deep rest meditation to reset the nervous system, clear the mind, rejuvenate the body + set intention.
CULTIVATE YOUR INNER SANCTUARY
25 min
Deeply relaxing and restorative meditation that infuses gratitude in every part of the body, heart + mind.
CULTIVATE YOUR INNER SANCTUARY
30 min
Guided restorative deep relaxation meditation designed to ease pain and release discomfort.
CULTIVATE YOUR INNER SANCTUARY
32 min
Guided yoga nidra sound bath to find equanimity within the ebb and flow of life and balance the nervous system.
CULTIVATE YOUR INNER SANCTUARY
18 min
Guided witness and accept meditation to unwind, reduce anxiety, destress, and relax the body.
CULTIVATE YOUR INNER SANCTUARY
10 min
Guided deep rest meditation to calm and rejuvenate the whole body, mind, and heart.
CULTIVATE YOUR INNER SANCTUARY
21 min
Guided witness and acceptance meditation to help integrate the chaos of life and cultivate inner peace.
CULTIVATE YOUR INNER SANCTUARY
5 min
Guided progressive muscle relaxation to quickly and powerfully release tension so you feel relaxed.
CULTIVATE YOUR INNER SANCTUARY
25 min
Guided progressive muscle relaxation technique paired with breathwork followed by a rejuvenating meditation to feel balanced and relaxed.
CULTIVATE YOUR INNER SANCTUARY
30 min
Guided deeply relaxing meditation to relieve stress at the end of the day, clear the mind, and feel calm.
CULTIVATE YOUR INNER SANCTUARY
19 min
Guided rejuvenating meditation of witness + release to process stress, frustrations, or resistance to life as is.
CULTIVATE YOUR INNER SANCTUARY
32 min
Guided yoga nidra to connect deep within to your subconscious setting intentions of joy and love.
CULTIVATE YOUR INNER SANCTUARY
35 min
Guided deep rest relaxation to release tension, thoughts, emotions, and anything that no longer serves you.
CULTIVATE YOUR INNER SANCTUARY
35 min
Guided relaxation meditation deep rest to ground into your most empowered state of being, feeling restored and at ease.
CULTIVATE YOUR INNER SANCTUARY
8 min
Guided meditation using visualization and breath awareness to cultivate creativity from within.
CULTIVATE YOUR INNER SANCTUARY
12 min
Guided breath awareness meditation to help you sleep.
CULTIVATE YOUR INNER SANCTUARY
10 mins
Guided breath-focused meditation creating a positive rhythm of breathing, activating the relaxation response.
CULTIVATE YOUR INNER SANCTUARY
5 mins
Guided meditation focusing on the sensation of the breath to cultivate focus, clarity, and calmness.
CULTIVATE YOUR INNER SANCTUARY
3 mins
Mindfulness practice to welcome yourself as you are into this moment with non-judgment + compassion
CULTIVATE YOUR INNER SANCTUARY
10 mins
Mindfulness practice of choice-less awareness to improve overall wellbeing.
CULTIVATE YOUR INNER SANCTUARY
12 min
Guided mindfulness practice to train the mind to remain in open awareness without the added judgment + critic.
CULTIVATE YOUR INNER SANCTUARY
15 min
Guided meditation to get grounded amidst uncertainty and ease suffering by surrendering to life as is.
CULTIVATE YOUR INNER SANCTUARY
12 min
Guided meditation to connect with your highest sense of self in full bloom, manifesting your dream life.
CULTIVATE YOUR INNER SANCTUARY
17 min
Guided mantra meditation of Let Go to clear the clutter of the mind.
CULTIVATE YOUR INNER SANCTUARY
9 min
Guided meditation practice to realign with your higher self using the mantra Sat Nam + the rhythm of your pulse.
CULTIVATE YOUR INNER SANCTUARY
10 min
Guided meditation practice to reconnect with the earth + your higher Self using the 5 senses. Get fully present + focused.
CULTIVATE YOUR INNER SANCTUARY
5-30 mins
Guided meditation to grow the space between your experience + response, using the timer of the crystal bowl.
CULTIVATE YOUR INNER SANCTUARY
13 mins
Guided meditation of breath awareness + visualization to nourish body, mind, + heart.
CULTIVATE YOUR INNER SANCTUARY
15 mins
Loving kindness meditation shown to reduce pain, increase self-compassion + ease anxiety.
CULTIVATE YOUR INNER SANCTUARY
14 mins
Reset + shift your state of being with non-judgmental awareness, breath, + intention.
CULTIVATE YOUR INNER SANCTUARY
11 min
Guided meditation reflecting on all you are grateful for to cultivate a calm and compassionate state of being.
CULTIVATE YOUR INNER SANCTUARY
18 mins
Guided meditation for dealing with chronic and acute physical pain and discomfort.
CULTIVATE YOUR INNER SANCTUARY
8 mins
Breath awareness meditation of alternate nostril breathing to balance.
CULTIVATE YOUR INNER SANCTUARY
11 mins
Guided self-compassion meditation of RAIN to help integrate difficult emotions + experiences.
CULTIVATE YOUR INNER SANCTUARY
5 mins
Guided meditation of breath awareness and mantra to cultivate inner calm.
CULTIVATE YOUR INNER SANCTUARY
15 mins
Guided meditation cultivating present moment awareness to quiet the mind and connect with your inner wisdom.
CULTIVATE YOUR INNER SANCTUARY
7 mins
Guided inner smile meditation, ushering you into the present moment awareness where all joy resides.
CULTIVATE YOUR INNER SANCTUARY
10 mins
Guided meditation chanting the sacred sound of OM to harmonize the mind, body, and heart.
CULTIVATE YOUR INNER SANCTUARY
8 mins
Mindfulness meditation using your 5 senses to bring yourself into the present moment.
CULTIVATE YOUR INNER SANCTUARY
18 mins
Guided mantra meditation practice to let go of anything you are resisting.
CULTIVATE YOUR INNER SANCTUARY
10 min
Cultivate self-love with the heart breathing technique, mindful awareness, and affirmation.
CULTIVATE YOUR INNER SANCTUARY
10 min
Release what no longer serves you with visualization + breathwork + mindful awareness.
CULTIVATE YOUR INNER SANCTUARY
8 min
Connect to your most empowered state of being with a bodyscan + breath awareness.
CULTIVATE YOUR INNER SANCTUARY
11 min
Guided mindful breathing to rest in spacious awareness, calm nervous system + cultivate peace from within.
SHIFT YOUR STATE OF BEING
9 min
Guided pranayama practice to open the channels of the body to feel relaxed, calm, and open.
SHIFT YOUR STATE OF BEING
10 min
Guided relaxation breath of a long exhale to calm the mind, dissolve tension, and release worries.
SHIFT YOUR STATE OF BEING
12 min
Guided visualization breathing practice to clear the mind, relax the body + nourish the nervous system.
SHIFT YOUR STATE OF BEING
8 min
Guided whole breathing to create spaciousness in the mind, body, and heart using the 360 breath.
SHIFT YOUR STATE OF BEING
7 min
Guided deep breathing practice to shift your state of being and activate the relaxation response.
SHIFT YOUR STATE OF BEING
13 min
Diaphragmatic breathing with the 333 technique to improves posture + activates relaxation response.
SHIFT YOUR STATE OF BEING
6 min
Guided walking breathwork, matching your footsteps to the count of the breath. Feel calm, connected + clear.
SHIFT YOUR STATE OF BEING
7 min
Guided box breathing with crystal singing bowls to create a steady even breath, restoring nervous system, improving focus, and calming mind.
SHIFT YOUR STATE OF BEING
5 min
Guided conscious connected breath to the rhythm of crystal singing bowls to nourish the mind, body, and heart.
SHIFT YOUR STATE OF BEING
19 min
Guided conscious connected breathwork and loving-kindness meditation to release old narratives and cultivate self-love.
SHIFT YOUR STATE OF BEING
12 min
Guided conscious connected breathwork + meditation to let go, reset, and set a powerful intention
SHIFT YOUR STATE OF BEING
16 min
Guided conscious connected breathing to clear out anything holding you back from gratitude
SHIFT YOUR STATE OF BEING
10 min
Guided diaphragmatic abdominal breathing to reduce inflammation, lower pain, and calm nervous system.
SHIFT YOUR STATE OF BEING
4 min
Box breathing technique to increase focus, calm the mind, and balance the nervous system.
SHIFT YOUR STATE OF BEING
23 mins
Conscious connected breathwork + meditation to help process life and integrate the mind, body, and heart with full acceptance.
SHIFT YOUR STATE OF BEING
5 mins
Guided diaphragmatic breathwork to tone the vagus nerve so you feel peaceful, secure, and at ease.
SHIFT YOUR STATE OF BEING
15 mins
Conscious connected breathwork with an empowering meditation to work with difficult emotions + old beliefs that no longer serve you.
SHIFT YOUR STATE OF BEING
5 mins
Guided 4-7-8 breathwork to activates the relaxation response by stimulating the vagus nerve and ease anxiety.
SHIFT YOUR STATE OF BEING
10 mins
Guided pranayama practice of Nadi Shodhana to balance brain, mind, body, and emotions.
SHIFT YOUR STATE OF BEING
10 min
Pranayama using techniques of Bhastrika, Kapalabhati and Nadi Shodhana to feel balanced + clear.
SHIFT YOUR STATE OF BEING
23 mins
Guided breathwork practice of conscious connected breathing to breakthrough resistance.
SHIFT YOUR STATE OF BEING
9 min
Guided breathwork practice of conscious connected breathing and self-love heart-opening meditation.
SHIFT YOUR STATE OF BEING
24 minute
Guided breathwork practice of conscious connected breathing to release what no longer serves you.
SHIFT YOUR STATE OF BEING
20 mins
Guided breathwork practice of continuous breath. Transform the mind, body, and heart as you ground into your most empowered self.
SHIFT YOUR STATE OF BEING
50 min
Heart openers, twists, + inversions in a full body flow with ujjayi breath. Boost mood + flexibility, while cultivating self-compassion
INTEGRATE YOUR EXPERIENCE
5 min
A rejuvenating work break with a short + sweat chair flow. Open shoulders, relieve back pain + improve circulation.
INTEGRATE YOUR EXPERIENCE
5 min
Boost your endurance and tone your body with a short + sweet full body HIIT. Discover the benefits of even 5 minutes of cardio to strengthen your heart, mind, and body.
INTEGRATE YOUR EXPERIENCE
5 min
Reconnect with your inner calm in this short + sweet full body flow. Stretch, tone, and clear your mind.
INTEGRATE YOUR EXPERIENCE
30 min
A restorative flow + self massage with ball rolling to release tension, with a focus on trigger point for the back, shoulders, + hips.
INTEGRATE YOUR EXPERIENCE
15 min
A full body HIIT to build strength + endurance, focused on alignment and joint safety, then pick up intensity
INTEGRATE YOUR EXPERIENCE
50 min
Full body flow for all levels, with twists, backbends, inversions, and hip openers connected through a mindful breath.
INTEGRATE YOUR EXPERIENCE
10 min
Open your hips + back in this full body flow with self-massage. Use myofascial release balls to relieve tension + improve mobility.
INTEGRATE YOUR EXPERIENCE
5 min
Reclaim your joy with a quick + energizing full body HIIT. Strengthen your body + boost your mood.
INTEGRATE YOUR EXPERIENCE
10 min
A blissful full body flow., focused on breath. Open hips, back, + shoulders while balancing nervous system + boosting endorphins.
INTEGRATE YOUR EXPERIENCE
30 min
A full body self-massage + slow movement practice with a luxurious legs up the wall savasana to feel balanced and restored
INTEGRATE YOUR EXPERIENCE
20 min
Challenging full body HIIT workout to strengthen and tone core with balancing + endurance
INTEGRATE YOUR EXPERIENCE
45 min
Align your mind, body, and heart through balancing work, headstands, + backbends. Designed to reduce anxiety + build stability.
INTEGRATE YOUR EXPERIENCE
16 min
Take a much needed work break with a seated restorative flow to relieve stiff joints, renew energy, and improve posture.
INTEGRATE YOUR EXPERIENCE
5 min Tabata Lower Body HIIT | Strengthen, Tone, and Sweat Get ready to strengthen and tone your lower body with this quick and powerful 5-minute Tabata-style HIIT workout! Designed to target your legs, glutes, and core, this session includes 8 different lower body movements performed in 20-second work intervals with 10 seconds of rest. […]
INTEGRATE YOUR EXPERIENCE
5 min
Core HIIT workout to strengthen abs, aid digestions, relieve lower back pain, and boost confidence.
INTEGRATE YOUR EXPERIENCE
5 min
HIIT workout focuses on toning, strengthening, and stretching your upper body, arms + shoulders, for a short
INTEGRATE YOUR EXPERIENCE
5 min
A quick full-body HIIT workout designed to challenge you and get your heart pumping in no time.
INTEGRATE YOUR EXPERIENCE
25 min
Start your day with this morning yoga, designed to be the perfect well-rounded practice to energize your body + center your mind.
INTEGRATE YOUR EXPERIENCE
30 min
Slow flow to release tension with self-awakening yoga and resistance stretching for open hips.
INTEGRATE YOUR EXPERIENCE
15 min
Tabata full Body HIIT | strengthen core, glutes, and arms with optional resistance bands
INTEGRATE YOUR EXPERIENCE
40 min
Vinyasa yoga designed to shift your relationship with resistance, strengthen mula bandha + explore handstands.
INTEGRATE YOUR EXPERIENCE
21 min
A restorative flow and myofascial release focused on releasing tension in the upper back + shoulders. Bodywork with massage ball.
INTEGRATE YOUR EXPERIENCE
12 min
A quick and powerful full body HIIT workout for core, lower + upper body to improve endurance and strengthen body.
INTEGRATE YOUR EXPERIENCE
42 min
Open the heart with self-love focused vinyasa flow connected with the breath. Feel empowered and aligned with your true self.
INTEGRATE YOUR EXPERIENCE
30 min
Release and restore with mindful movement + myofascial release massage to work through tension in the hips + lower body.
INTEGRATE YOUR EXPERIENCE
25 min
Powerful HIIT workout to tone, sculpt + strengthen hips, glutes, and lower body. Empowering you to meet each moment with confidence.
INTEGRATE YOUR EXPERIENCE
30 min
Vinyasa yoga flow connected with the breath + designed to release resistance so you can thrive. Increase flexibility in lower body and open the heart space.
INTEGRATE YOUR EXPERIENCE
27 min
Slow flow restorative linked with breath + myofascial release massage to release tension in lower body.
INTEGRATE YOUR EXPERIENCE
15 min
Power HIIT connected to the breath to ground, focuses on llower + upper body strengthening + balance.
INTEGRATE YOUR EXPERIENCE
30 min
Flow yoga to ground into your most empowered state of being, open the heart and strengthen lower body.
INTEGRATE YOUR EXPERIENCE
BEING
Learn how walking breathwork creates rhythm and balance in your nervous system through simple breath and movement, helping you feel more present and grounded.
RESOURCES + NOTES + journals
Learn how diaphragmatic breathing activates the vagus nerve, regulates your nervous system, and teaches your body safety from the inside out.
RESOURCES + NOTES + journals
Learn why the practice of deep rest works to restore and repair the body, calm the mind, and create a powerful shift communicating with the subconscious.
RESOURCES + NOTES + journals
Find Your Seat Get as comfortable as possible while remaining alert in a space with as little distractions as possible. Sit upright on a cushion or chair. Allow the hips to be higher than the knees for a tall, effortless spine. You can also rest on your back at a slight incline to avoid falling […]
RESOURCES + NOTES + journals
Unlock the potential of the present moment with the daily 5-minute journal, exploring gratitude, intentions, inner wisdom, and more.
RESOURCES + NOTES + journals
Journal prompts for uncertainty because you never know; what you may be avoiding may be your heart’s desire to try to come into form.
RESOURCES + NOTES + journals
Journal prompt designed to uncover what no longer serves you, reflect on what you are already cultivating, and realign with your higher self.
RESOURCES + NOTES + journals
Journal prompts designed to declutter your life and create space through awareness and letting go in order to cultivate more joy.
RESOURCES + NOTES + journals
Journal prompts designed to transform and reconnect with your higher self for a grounded and positive connection with life, no matter what.
RESOURCES + NOTES + journals
Journal prompts of self-discovery designed recognize signs of misalignment, and create a toolkit to reconnect with your higher self.
RESOURCES + NOTES + journals
Journal prompts to reconnect with your purpose, joy, and gratitude to fill your tank, shift your perspective, and inspire.
RESOURCES + NOTES + journals
Feel stuck in your comfort zone? Journal prompts designed to foster a growth mindset that is inspired, resilient, and not afraid to fail.
RESOURCES + NOTES + journals
Bring awareness to the most important areas of your life to reflect, cultivate, and brainstorm practices + habits that nourish you whole.
RESOURCES + NOTES + journals
Journal prompts designed to get to the root of you inner critic in order to strengthen your inner wisdom and shift to a positive narrative.
RESOURCES + NOTES + journals
Journal prompts designed to help you reflect, reassess, and realign your vision, goals, habits, and create an action plan.
RESOURCES + NOTES + journals
A 30 day gratitude journal to boost mood, improve sleep, cultivate a positive outlook on life, and reduce stress.
RESOURCES + NOTES + journals
Daily journal prompts to help process pain and alleviate physical discomfort associated with repressed emotions.
RESOURCES + NOTES + journals
Cultivate self-awareness using the wheel of life to determine the areas of your life you feel balanced and where you need more care +energy.
RESOURCES + NOTES + journals
Calm difficult emotions and cultivate compassion for yourself using the mindfulness tool RAIN to help integrate negative experiences.
RESOURCES + NOTES + journals
Use the wheel of emotions to ease anxiety and the science of why it works, while you journal into a state of ease and peace.
RESOURCES + NOTES + journals
Writing prompts to cultivate self-awareness through curiosity by better understanding how and why you react to discomfort.
RESOURCES + NOTES + journals
Know where your joy resides within you and understand what hides your joy + what enlivens joy.
RESOURCES + NOTES + journals
A guide to become aware about what feel out of balance and discover what practices bring you into harmony.
RESOURCES + NOTES + journals
Feeling stuck? Work through feelings of resistance showing up in your relationships, work, and life.
RESOURCES + NOTES + journals
Self love journal to cultivate worthiness, confidence, and self compassion.
RESOURCES + NOTES + journals
16 min
Understand the simple, yet powerful practice of 4-7-8 breath to interrupt the stress loop, regulate the nervous system, and build confidence.
RESOURCES + NOTES + journals
Everything is working out for my highest good. I’m sailing into my third trimester, less than two months away until I meet my sweet angel. As I watch the leaves begin to turn and the brisk air set in I sense the ever flowing change that is always occurring within and around us. Nothing stays […]
RESOURCES + NOTES + journals
When I let go of what I am, I become what I might be.~ Lau Tzu I learned something really cool about contractions in birth recently that helped my mind wrap around what may come. The first is that a contraction is really an expansion, softening, and opening of the cervix. Just this switch from […]
RESOURCES + NOTES + journals
Do you notice your chest tighten when anxious? Or body feel numb when depressed? What about butterflies and tingly sensation when you feel love? A study in 2014 mapped 14 emotions to the corresponding body parts activated. The emotional mapping in the human body, by Glerean and his colleagues, took a cross-sectional study that was cross cultural, […]
RESOURCES + NOTES + journals
Not just a practice. A way of living.
integrative health + wellness coaching
Unlock your potential with personalized Integrative Health & Wellness Coaching. In these 1:1 sessions, we gently explore what supports your nervous system, your rhythms, and your real life. Together, we build simple, sustainable habits that fit into your daily flow, so these tools become part of how you move through the world.
Through breathwork, mindfulness, somatic practices, nervous system regulation, and personalized coaching, we create a steady, spacious path that’s uniquely yours. With individualized guidance and expert support, these sessions offer not just temporary relief, but lasting shifts that continue to nourish you long after our work together.
Let's co-create a beautiful world together.
meet the guide
Life is a continuous practice, shaping who we are today and who we aspire to be tomorrow. As a holistic health coach deeply committed to helping those navigating the demands of busy lives find calm, ease anxiety, and thrive, I recognized the need for a transformative space. With over a decade of experience working with hundreds of clients, I created The Practice in 2020 to share evidence-based integrative well-being teachings + tools for purposeful, abundant life.
I've dedicated my life to learning from leading figures in holistic well-being and the healing arts. Since childhood, when I first learned yoga and meditation in my parents' yoga studios, I've been captivated by holistic practices, seeking teachings from masters in the field. Everything I've absorbed over the past few decades in massage therapy, yoga, meditation, breathwork, anti-racism, behavior design, holistic health coaching, permaculture, somatic therapy, reiki, yoga nidra, and shamanism is distilled into personalized sessions.
The Practice membership is a holistic wellness coach in your back pocket, with tools, techniques, and guided sessions in meditation, breathwork, mindfulness, deep relaxation, yoga, power movement, restorative, journaling, and coaching, all easily incorporated into your daily life to becoming the most grounded, authentic, and thriving being you truly are.
My approach focuses on meeting you where you are with compassion and non judgment, while creating simple and sustainable adjustments for a cumulative impact. I hope to co-collaborate with you in designing your dream life, navigating the journey of holistic wellness, even in the midst of chaos, and empower you to become your most authentic self, knowing that inner work has the power to create outer impact and change the world.
membership faq
NOURISH
Delicious gluten free, refined sugar free, paleo, vegan, healthy chocolate chip cookie.
This is the easiest and most delicious cake I’ve ever made. It’s quickly become my goto cake for dinner parties, family gatherings, birthday celebrations, and just when I want a delicious gluten free, refined sugar free, and loaded with the healthy fat of olive oil dessert. The beauty of this cake is that you can […]
I’m in week 38 in my pregnancy and eating 6 dates a day to help shorten the first stage of labor and soften the cervix before delivery. From my favorite date smoothie, to adding them to my yogurt, I realized I needed a bit more inspiration in order to keep up with the 6 dates […]
A 3 day meal plan to add ease and nourishment to your week. From roasted veggies, to a fall harvest bowl, to soup!
The best protein shake with Ritual protein powder. No added sugar, organic, and high in anti-oxidants.
Apple crumble is my favorite dessert. It always reminds me of a breezy summer night under the stars, surrounded by family. This dessert also moves with the seasons, perfect for fall when apple picking season is at its height and a comforting winter dessert to celebrate the holiday season. My father is the best at […]
I think I may have eaten this everyday last week. The curry chickpea wrap drizzled in tahini lemon dressing is so delicious, nutritious, and super easy to make. The best part is it can be made into a wrap or a salad. Gluten free, high in protein, and plant based. Recipe Makes 3 wraps 1-3 […]
PODCAST
16 min
Practice self-love, reconnect with your essence, and nurture your divine nature, recognizing that everything you seek is already within you.
16 min
Understand the simple, yet powerful practice of 4-7-8 breath to interrupt the stress loop, regulate the nervous system, and build confidence.
THE COURSE
Our self-paced online courses designed to go deeper in your practice and become the expert. Unlocking the secrets, science, and transformative practices of holistic wellbeing.
NOURISH
Delicious gluten free, refined sugar free, paleo, vegan, healthy chocolate chip cookie.
FUEL THE MIND + BODY
This is the easiest and most delicious cake I’ve ever made. It’s quickly become my goto cake for dinner parties, family gatherings, birthday celebrations, and just when I want a delicious gluten free, refined sugar free, and loaded with the healthy fat of olive oil dessert. The beauty of this cake is that you can […]
FUEL THE MIND + BODY
I’m in week 38 in my pregnancy and eating 6 dates a day to help shorten the first stage of labor and soften the cervix before delivery. From my favorite date smoothie, to adding them to my yogurt, I realized I needed a bit more inspiration in order to keep up with the 6 dates […]
FUEL THE MIND + BODY
A 3 day meal plan to add ease and nourishment to your week. From roasted veggies, to a fall harvest bowl, to soup!
FUEL THE MIND + BODY
The best protein shake with Ritual protein powder. No added sugar, organic, and high in anti-oxidants.
FUEL THE MIND + BODY
Apple crumble is my favorite dessert. It always reminds me of a breezy summer night under the stars, surrounded by family. This dessert also moves with the seasons, perfect for fall when apple picking season is at its height and a comforting winter dessert to celebrate the holiday season. My father is the best at […]
FUEL THE MIND + BODY
I think I may have eaten this everyday last week. The curry chickpea wrap drizzled in tahini lemon dressing is so delicious, nutritious, and super easy to make. The best part is it can be made into a wrap or a salad. Gluten free, high in protein, and plant based. Recipe Makes 3 wraps 1-3 […]
FUEL THE MIND + BODY
PODCAST
16 min
Practice self-love, reconnect with your essence, and nurture your divine nature, recognizing that everything you seek is already within you.
INTEGRATED WELLBEING
16 min
Understand the simple, yet powerful practice of 4-7-8 breath to interrupt the stress loop, regulate the nervous system, and build confidence.
INTEGRATED WELLBEING
THE COURSE
Our self-paced online courses designed to go deeper in your practice and become the expert. Unlocking the secrets, science, and transformative practices of holistic wellbeing.
What comes with the PRACTICE?
What practices are included in the PRACTICE?
Can I join/cancel at anytime?
I’m a beginner! Will this still be good with me?
Who is this for?
I have more questions! Can I contact you?
about the practice membership
What comes with the membership?
What practices are included in the membership?
Can I join/cancel at anytime?
I’m a beginner! Will this still be good with me?
Who is this for?
I have more questions! Can I contact you?
Recorded sessions in meditation, movement (yoga, somatic movement, restorative, power mat, and self-massage), breathwork, deep rest (relaxation techniques), journaling and live group coaching.
What comes with the membership?
What practices are included in the membership?
Can I join/cancel at anytime?
I’m a beginner! Will this still be good with me?
Who is this for?
I have more questions! Can I contact you?
Meditation, mindfulness techniques, mindful movement (restorative, strengthening, power mat, somatic movement, self massage, breathwork, yoga nidra, journaling, playlists, health coaching, and philosophy.
What comes with the membership?
What practices are included in the membership?
Can I join/cancel at anytime?
I’m a beginner! Will this still be good with me?
Who is this for?
I have more questions! Can I contact you?
Yes, payments are made on a monthly or yearly basis- although once you start adding these practices into your life you won’t want to stop.
What comes with the membership?
What practices are included in the membership?
Can I join/cancel at anytime?
I’m a beginner! Will this still be good with me?
Who is this for?
I have more questions! Can I contact you?
Absolutely. Classes are for all levels. Movement classes highlight alignment with a foundation in longevity.
What comes with the membership?
What practices are included in the membership?
Can I join/cancel at anytime?
I’m a beginner! Will this still be good with me?
Who is this for?
I have more questions! Can I contact you?
Anyone who is stressed, burnt out, and feeling lost in their purpose. The Practice Membership will deepen your sense of purpose and contentment, increase your happiness, improve your focus, and guide you into becoming the most empowered version of yourself.
What comes with the membership?
What practices are included in the membership?
Can I join/cancel at anytime?
I’m a beginner! Will this still be good with me?
Who is this for?
I have more questions! Can I contact you?
Of course. Please email hello@daphnelyon.com
about the practice membership
About The Membership
A Space to Come Home to Yourself
The Practice is your personal sanctuary, blending evidence-based tools with timeless wisdom to support your nervous system, calm your mind, and nourish your body. Inside, you’ll find gentle, sustainable practices that fit into your real life, even your busiest days, guiding you toward greater calm, clarity, and resilience.
Whether you have 5 minutes or 30, The Practice helps you build simple habits that support your nervous system, restore balance, and help you reconnect to your most grounded, thriving self.
What You'll Find Inside
Somatic Movement, Yoga & Restorative Practices to Support Your Body
Simple Nervous System Tools to Regulate & Rebalance
Guided Journaling Prompts for Reflection & Growth
100+ On-Demand Sessions to Practice Anytime, Anywhere
Gentle, Sustainable Habits to Support You Daily
Pricing
$9.99 per month or $99.99 per year.
We are committed to accessibility and inclusivity. Membership is free for BIPOC and single mothers. Please email thepractice@daphnelyon.com to apply.
Your Membership Includes
A growing collection of over 100 sessions you can access anytime. Practices include breathwork, meditation, somatic movement, restorative yoga, mindfulness, yoga nidra, EFT tapping, myofascial release, and deep relaxation — all designed to meet you where you are, in this moment.
The Practice of Being
A resource library to explore the why behind the practice — including journal prompts, guided reflections, podcast notes, and educational tools. Learn how these science-backed practices support your nervous system, regulate stress, and create lasting, sustainable change that stays with you beyond the mat or cushion.
THE PRACTICE MEMBERSHIP
The Meditation Course
join the waitlist for the 4 week meditation course.
