Kindfully with Fia

My Book Launch! A dream come true! ✨📚🥰

This week is Thanksgiving week, so it’s all about gratitude. I’m grateful that I listened to my heart and followed my dream of becoming an author.

I’m grateful that I get to share my heart with all of you in the form of a children’s book about mindfulness and self-compassion. Just imagine if we had learned the important lesson of being kind to ourselves when we make mistakes back when we were little kids?

I’m so grateful to everyone who came to the book launch, and so grateful to for having me! 🙏🏻💖✨

“This is just a friendly reminder to follow your dreams. If you believe in yourself, you can make anything happen. Instead of letting your inner critic tell you all the reasons you can’t, let your heart tell you all the reasons you can.” - Fia xoxo

I hope you follow your heart. I did, and it‘s the reason I wrote and self-published Leo’s Secret Key. I always dreamed of being an author, and because I’ve listened to my heart, rather than my inner self-critic, I accomplished my dream! 💖

Having self-compassion is one of the keys to believing in yourself. Teach your kids to be kind to themselves; to treat themselves like their own best friend. If you need some help, try Leo’s Secret Key. 🙏🏻✨📚

Jagger wants to remind everyone that his mommy’s first children’s book, Leo’s Secret Key, comes out tomorrow!!!! 11/11!!!

Get your copy on Amazon tomorrow!!

Also, do you see where the inspiration for Leo’s character came from!? 🥰💙

Jagger is so proud of his mommy and hopes everyone will please write an Amazon review! 🙏🏻✨

Kindfullywithfia

Leo’s Secret Key is here!!!! 🎉🎉🎉

My first children’s book! Today is my launch date - 11/11!

This is truly a dream come true for me!!! I’ve always worked with children and families, and always wanted to become an author!

Leo’s Secret Key is a story about mindfulness and self-compassion. The true lesson of Leo’s Secret Key is to learn to be kind to yourself when you make mistakes; to learn that you can get through any challenge if you treat yourself like a friend.

The book offers more than just the story: I’ve included an interactive scavenger hunt to find 12 hidden secret keys; a mindful breathing script for parents/caregivers and teachers/therapists to use with kids; a mindful discussion guide, and an explanation about the benefits of mindfulness for children.

I am so excited to share this book with all of you and to have the honor of spreading the message of mindfulness, self-compassion, kindness, and self-love to children and families everywhere!

Get your copy on Amazon today 11/11/23!! If you like it, please spread the word and write an Amazon review. 🙏🏻❤️🙏🏻❤️

After the storm, comes the rainbow.

We all have struggles and challenges that we have to deal with in life. No one is free from struggles.

But when we do everything we can to avoid our problems, or when we live in anger or sadness because we have them, we only make it worse. Avoiding our problems doesn’t make them go away. It just makes our life a little more difficult.

When we understand that challenges are just part of life, we can face them with a bit more confidence and acceptance. Then, when that challenging chapter is over, we can appreciate the good times even more.

Remember: without rain and storms, we wouldn’t have rainbows.

If you are in a stormy season of life, i hope your rainbow is just around the corner. 🌈

6 months ago...🕊️

These images both capture me savoring the moment. In the first picture, I was actually meditating, thanking the universe for bringing us together. 🙏🏻

Learning to savor moments helps you to be mindful and present. It helps you enjoy a special moment even more.

This day was one I’ll always remember, partly because I took the time to savor it.

What is something you can savor? 💫🙏🏻🤍

“Change is never easy, but just like the butterfly, often our greatest transformations come from the darkness of our most challenging experiences.” - Fia xoxo 🦋

We all love butterflies. They are beautiful and delicate. So many of us stop what we are doing to watch them gracefully flutter around. But their transformation from a caterpillar was dark and challenging. They endured a grueling process in the chrysalis to transform and become something beautiful.

If you are going through change, remind yourself that you are transforming into a new, better version of you. 🦋✨🦋✨

Don’t be so quick to avoid or eradicate the pain you’re experiencing…

Nobody wants to feel pain — emotional or physical - but unfortunately, it’s inevitable. (Trust me, im living with it right now.)

But when we do everything we can to avoid the pain, dull it, or get rid of it, we stay stuck. We can’t move through it, because we are in resistance - and not allowing ourselves to move through it.

But when we accept our situation, and sit with the pain we are feeling, we not only allow ourselves the chance to move through the pain, but we also give ourselves an opportunity to see how strong we are.

You’ll find that the mindfulness literature often recommends that you “befriend” your pain and let it be a “welcome visitor.” That can be very tough.

If that doesn’t work for you, instead of “befriending” your pain, maybe just try to make a little more space for it. If you accept its presence and allow for it, rather than fighting against it, you may notice that your pain dissipates, and that it lessens it’s overwhelming grasp on you.

Often times, painful situations help us learn about ourselves and serve as opportunities for growth and transformation.

What painful situation has helped you grow in your life? I’m definitely living through one myself right now…✨🙏🏻

Happy Mother’s Day to all the amazing moms out there 🤍

I often talk about the importance of being present and staying connected to your kids, but today it’s important to talk about the most beautiful “job/position” in the world.

For me, motherhood is the most rewarding, fulfilling, all-consuming, selfless, and challenging position in the world.

To all the mommies out there, who shower their children with unconditional love, who show up for their kids each and every day (no matter how they themselves are feeling), who want the absolute best for their children, who let their kids know each day how very loved and cherished they are… I see you. Your children are so lucky to have you. Your maternal love and care make our world a better place 🤍✨🕊️

Photos by

“Sometimes, we get so lost in the fantasy of what we think our story should look like that we end up closing ourselves off from the actual fairytale we could be living.” - Fia xoxo

It is so hard to move forward when the life you thought you were going to have is disrupted. However, moving through it is the only way to move on.

This is what mindfulness teaches us: to be in the present moment (as it is), to accept things/people/situations (as they are), and to accept ourselves (as we are).

When we accept things as they are, we have an opportunity to experience the beauty of our lives, and we open ourselves up to new possibilities.

My life with Joe is a perfect example of this. I’m so grateful for the hard times I faced because they helped me to grow and form a new perspective. This led me to who I am today and my life with Joe.

Don’t be afraid of change. It’s the only thing promised in this life. Who knows what fairytale awaits you…✨💖🙏🏻

Nothing makes me happier than seeing him smiling and feeling better. It’s amazing the gratitude that comes after you or a loved one has been sick. Perspective is everything.

The work lies in the ability to feel grateful each day for the things we often take for granted, like our health (if we are fortunate enough to be healthy)
…but that’s why they call it a gratitude practice.

Perhaps take a mindful minute today to practice gratitude for your health and your family’s health. May you and your family continue to be healthy. If you are not healthy, may you stay mentally and emotionally strong and may you get well soon. ❤️

It is often the stories we make up in our minds about how our life should be that create the most suffering for us.

This is because when things don’t work out the way we thought they would, it is often very hard for us to take and this causes us suffering.

But when we let go of the stories we have created about the way our life should look, and open up to other possibilities, we have an opportunity: an opportunity to exist in the reality of what is.

Mindfulness teaches us to accept things as they are. And once we accept the way things are and let go of the way we thought they should be, the possibilities are endless.

So don’t cling too tightly to the stories you have created about how your life should be. Let your real fairy tail naturally unfold for you. I promise it happened to me 💖💫

Can’t believe this was already over a month ago. Grateful to be married to my best friend, my love, my soulmate.

We may not have gotten it right the first time around, but that only makes us appreciate our relationship that much more. It’s amazing the gratitude that comes with second chances.

Remember, everything happens for a reason. When we trust the universe (or the process for those who prefer that term), everything works out exactly as it’s meant to… ✨🕊️

Major shoutout to the incredible for these truly magical photos 📸🤍

I can’t claim to be the happiest bride there ever was…but if there was one, I don’t know her. This picture needed a permanent spot here. It epitomizes how I felt this entire weekend🤍🎉🕊️

First dance photos. Stay present for your life, so you can enjoy the big and the little moments 🤍🕊️
Photos by ✨

It’s not easy to let go of things that were a big part of our life and that we thought would be forever.

But sometimes, the path forward is a divergent path that we can only understand in hindsight.

My divorce was like that for me. At the time, I couldn’t believe that it was happening to me.

So, having just gotten re-married to the most wonderful man and the absolute best partner for me, I thought I’d put this up here.

If you’re struggling with moving forward, take your time and let yourself heal. It’s not easy to let go, but when you’re ready, letting go is the only way you can truly move forward, and once you do, your new chapter awaits you 🥰✨🕊️

No words can describe it. The love. The support of our family. Having our children in our wedding. The natural beauty of the setting. The heartfelt vows. The incredible officiating of my brother-in-law. The tears shed. The laughter I couldn’t stop. The intimacy of it all. Feeling one with nature. Barefoot in the sand with the breeze in my hair and the beautiful sun setting.

To know I get a second chance at marriage - this time with my best friend, and the person I adore and respect more than anyone in the world. To know in my bones the universe made this happen for us. I’m always talking about the benefits of gratitude. But I feel like gratitude doesn’t even describe it.

Thank you all for the support and love 🕊️🤍✨

“Bride-to-be” 🕊️
Getting married tomorrow.

I thought my first time around would last forever, but life doesn’t always work out the way you think it will. In my case, it worked out far better…

Going through heartbreak or something truly devastating cracks your heart open and forces you to change. You are given a unique opportunity to feel massive pain, a chance to get to know yourself, and a chance to grow.

But you have to seize that opportunity. Otherwise, you spend a lifetime hiding from yourself and avoiding pain.. If you lean into the pain and heal from it, you can experience deep growth. It was essential for me. I learned to love myself and to love life.

I realize that my first marriage was just one chapter of my life. It has led me to who I am today, and to experience the great love I have with Joe.

I am sharing this for anyone experiencing pain right now in their own relationship, with a loved one or with themselves. Let your pain help you love yourself and let it help you grow. This may just be one chapter for you. The next chapter may be just around the corner.

I’m also sharing this for me. As a gratitude practice. To remind me of how far I’ve come. To remind myself of the growth have experienced. It is so easy for us, for our minds, to start taking our lives and what we have for granted. I will never allow myself to get complacent in my relationship with Joe, or my new relationship with myself. But this requires mindful awareness and gratitude every single day.

Thank you for all the blessings, love and support. I am so grateful for it all. 🤍✨🙏🏻

Back to mindful stillness ✨

I can’t emphasize the incredible benefits of allowing yourself to sit in mindful stillness enough.

When you feel anxious, stressed, or disregulated, it may be that your nervous system is overworked and overwhelmed.

Sitting in stillness gives us an opportunity to slow down, to settle our nervous system, and to quiet the endless mental chatter in our minds. It gives us an opportunity to feel calmer and more relaxed. There are plenty of physiological benefits that I won’t get into now, but you get the point.

Mindfulness and meditation are a practice. If you do it every day, you’ll see the benefits. Even 3-5 minutes makes a difference.

If it’s difficult to sit quietly, and you think you’re doing it wrong, be kind and gentle with yourself. It’s hard for everyone, especially in the beginning. Give it a try. Give yourself the gift of sitting in mindful stillness. ✨

The beauty of mindful stillness ✨
The ability to just be present, to just be aware, to just breathe. It helps us settle our minds and bodies. Imagine if we had been taught this skill as children?
Teaching our kids how to sit quietly in mindful stillness will help them immensely as they grow and develop. It will help them learn how to settle their own nervous systems, learn how to check in with themselves, learn how to check in with their surroundings and others, and so much more. But first, we have to be able to do it ourselves. Do you practice? 💕🙏🏻✨

Happy Holidays ‘22 and Happy New Year ‘23 from my family to yours. May 2023 bring you and your loved ones health, happiness, love, light, kindness, mindfulness, and a sense of calm and peace ✨🙏🏻🎊

Merry Christmas and happy holidays to all! And more importantly, happy birthday to my love, my rock, my best friend. I am endlessly grateful for you. We are all so lucky to have you 🎄✨🎂

The gift of your presence ✨🎁
It truly is the best gift you can give.

Giving someone your time and attention; being the reason someone feels seen and heard - you truly can’t give anything better.

People don’t remember what you said or did, they remember how you made them feel.

Remember, the research shows that children need high-quality time with their parents, not all of their time. Even 10-20 minutes of undivided attention strengthens your connection and relationship with your children.

So, focus less on the presents. Give those you love the gift of your presence.

Make sure you take time to nurture the important relationships in your life. We often think our relationships will stand the test of time and take care of themselves, but they actually need constant nurturing in order to grow. Connect to yourself so that you can connect to those you love. Remember, the way we treat those closest to us is often a reflection of the way we treat ourselves: so be kind and compassionate with yourself; then it will be easy to be kind and compassionate with the people in your life. 💙🌴

Feeling grateful✨ For my family. For my friends. For my career as a speech pathologist. For my career as a mindfulness teacher. For having the opportunity to spread the concepts of mindfulness, kindness, compassion, and connection to children and adults. For my love of laughter. For the pain I have gone through that has helped me both grow as a person and learn to fully love myself. For the ability to be mindful and stay present in the moment. For the willingness to work through difficult times. For appreciating and savoring the precious little moments. Grateful for this life. Thankful for all of you. 💕🙏🏻✨

Get it!? - your 5 senses will help you make “sense” of the world around you?? 😏

Immersing yourself in your 5 senses is an amazing way to practice mindfulness. Use it whenever you (or your kids) are feeling anxious, overwhelmed, disregulated, or “out of body.”

Check out my previous reel where I explain the “5 senses practice.” I hope it helps! 💕🙏🏻

Don’t forget to play! ❤️
Whether it’s pretend play, board games, or even completely made-up games, playing with your kids is so beneficial for their development.
When kids are playing, their brains and bodies are relaxed, which is the best time for them to learn. This is when they can absorb new information!
Engaging in play improves their cognitive development, their speech & language development, their social skills, their relationships, their mindful focus and their creativity.
If that’s not enough, it also strengthens their connection and relationship with you, parents! So, have fun and play with your kids! 🥰

Play is so important! We often think that when our kids are playing, it’s just their free time, and then they need to get serious so they can learn.

The truth is: we all learn best when we are playing. This is because our brains are bodies are relaxed, so we can actually absorb new information. This is when we can grow and learn. It’s true for both kids and adults.

Think about a time you were stressed out and anxious. You probably were not able to focus on what you were doing as well as you would have liked. Perhaps you were lost in your thoughts or overwhelmed with anxiety. If you had been trying to learn something new, it probably wouldn’t have gone that well, because your brain would not be able to absorb new information. This is true for our kids, too.

So, play with your kids. Show them that you can have fun together. A relaxed brain is a brain that can grow and learn. ✨🧠🦋

“Roses are red. Violets are blue. You can be mindful. You children can, too.” - Fia

Mindfulness helps us slow down so we can be present and experience our life fully. To experience the day-to-day with kindness, curiosity, acceptance, and nonjudgment is a gift, though it’s not always easy. But and your kids can be mindful. Just like anything else you want to be good at, you just have to practice mindfulness and meditation…and over time, it becomes easier.

Start by noticing the beauty of any flowers you come across this weekend. Just like the flowers, remind yourself that you add beauty to our world just by existing. Share the moment with your kids. 🌸🌻🌷🌼

I just totally (tie)-“dye” for this little guy. Monkeying around with my little dude and showing him that we can have fun and be silly together. 💛🧡💙

Remember, kids learn best through play, so stay present and have fun with your kids 🥰

(These pics were taken before Jagger started losing his teeth.) It goes fast, folks. Don’t wait for tomorrow to do what you can today, and by that I mean, don’t wait to enjoy the moment ✨