Ever Mvmt

“When I believed my thoughts, I suffered, but when I didn’t believe them, I didn’t suffer, and this is true for every human being. Freedom is as simple as that.” Byron Katie

This fundamental truth, as beautifully articulated by Byron Katie, illuminates a path toward inner peace and resilience. By recognizing our thoughts as mere passing phenomena, we liberate ourselves from needless suffering and empower our journey toward well-being.

Research consistently underscores the transformative potential of mindfulness practices in nurturing mental health. From the soothing power of mantras to the calming effects of meditation techniques like yoga nidra, and the profound impact of breathwork on our nervous system, science reaffirms the efficacy of these ancient tools in managing the chaos of our minds.

I’m excited to invite you to the Chaos to Calm Workshop, a tailored program crafted to equip you with practical tools for cultivating a balanced nervous system. Join us on March 16th, from 1-3pm at , where we’ll delve into these practices and more, fostering a journey towards inner tranquility and well-being.

Explore further details through the link in my bio. CEUs available for yoga teachers.

One of my favorite breathing practices to bring into a group class, is 3-part breath.

Learning to breathe deeply will increase your oxygen supply, which, in turn, will help to decrease stress and anxiety levels.

Additionally, focusing on your body during 3-part breath brings awareness to the present moment and calms your mind.

Here’s how:

❄️ bring your hands to your lower abdominals. Let the epicenter of your awareness be on the breath in the abdominals for 5-10 breaths

❄️ bring your hands to your mid rib cage. Let the epicenter of your awareness be on the breath here for
5-10 breaths

❄️ Bring your hands to your chest. Let the epicenter of your awareness be on the breath here for 5 to 10 breaths.

❄️ then, take a single round of breath in each location.

❄️ Bring your hands to your low abdominals, inhale, exhale. Bring your hands to your mid rib cage, inhale, exhale. Bring your hands to your chest, inhale, exhale...

Release your hands to your sides for a few rounds of natural breath

❄️ finally, we will create a three part inhale, followed by a long exhale through your nose. So breathe a third of your breath into your belly, pause, mid rib cage, pause, chest, pause. Long exhale through your nose.

REPEAT 5-10 times.

Friday share:

The world is heavy. Life is heavy, at times. Dealing with life is hard. Still, as a society, we have the opportunity to choose joy. To rise above cynicism.

Recently, I’ve heard that the concept of choosing joy in a hurting world is naive. That we need to be choose outrage and anger at what’s happening around us.

And since my own words could never do this concept justice, I’ll share in an interview he did this past spring on

Here’s his response to cynicism being the norm of our social currency these days. Sit with it and witness your own response:

“I was fortunate as an actor to study with the great acting teacher, Andre Gregory, the focus of the movie “My Dinner With Andre,” and he would meet with the students. And I had tea with him once, and he said, how are you doing, Rainn? And I said, you know, Andre, I’m just feeling so cynical. I’m feeling pessimistic. Nothing’s - the world is a pile of crap, and it’s getting worse. And I’ll never forget this experience. He grabbed my arm - I mean, even back then, he was, like, 80 years old. Now he’s, like, 110. He grabbed my arm like a vise, and he looked into my eyes and he said, stop it. Don’t do it. Don’t be cynical. Everything wants you to be cynical. Everything out there in the world wants you to be pessimistic. If you’re cynical, they win. You have to keep hope alive.
And that was transformative. And I walked out into the West Village, out of his apartment, and I really saw the world in a different way and realized that fostering hope and fostering joy in others is maybe our highest spiritual calling that we can do. We have to keep hope alive that we can transform ourselves, that we can transform the planet. And that is a key pillar to the spiritual revolution.”

When I moved back to Cleveland a decade ago, yoga was a saving grace.

I was deep into a marketing career, navigating the grief of my parents, and learning how to make sense of this messy, beautiful life.

I landed in a class with : the prayer she had in class was “I choose joy.”

I remember this because it became my mantra…my resolve…my sankalpa. As I navigated my own yoga teacher training, my apprenticeship with , learning with throughout 2020, and now my journey towards my 300 hour with - I chose joy over and over and over.

When this year began, I had no idea what would unfold.

Regardless of what was “good” or “bad” I kept my sankalpa. I choose joy.

I’m grateful for the opportunity to practice at studios I hadn’t been to before - or revisit ones that I hadn’t in a while.

I sat with the discomfort of unknowing. I told myself I wouldn’t step up to the front of the room again unless it felt like a hell yes in my body. Until it felt like joy.

So here we are. 6 months have passed and a whole decade has landed me full circle. I get to teach for at . I get to choose joy in a place that celebrates individuality, diversity and community. I get to step back to the front of the room after taking the time to learn.

We all have so much to be grateful for. Amongst so many things, I’m grateful that I get to share this practice, a practice I’ve been dedicated to studying and learning from. I’m grateful I get to share it as a teacher at Soul Yoga.

Catch me at on Mondays at 7:45pm (Rest and Restore) and Thursdays at 7:15am (All Levels) starting in December. The first Thursday morning class is free 😊

Links in my bio and currently Soul has some outstanding offers to grab a pass or a membership.

I cannot wait to keep being in collaboration of this practice with you!

Thumb knuckles to your forehead so we may always think kind thoughts.

Thumb knuckles to your lips so you may always speak kind words.

Thumb knuckles to your heart so we may always live with love and with kindness.

| do no harm |

Around 19 I started loosing my hair.

The hair on my scalp came out in BATCHES.

My leg hair grew in splotchy

but what’s become a decade long insecurity…I started loosing my eyebrows.

When we look in the mirror, our eyebrows may be one of the last things we notice. However, by 20 years old, it was a torment to see in photographs and even more so…in the mirror each morning.

Not my strong thighs or big smile.

Not my long hair hair or my blue eyes.

But the missing patches of hair right above the part of me that allows me see the world.

I struggled for years to identify the hair loss and even after I got answers, and the hair on my head regained its volume, my eyebrows never recovered.

I’ve spent countless hours and time finding ways to feel confident again. Where there were once thick and full brows were now sparse and uneven.

Years later, I still fill them in. I’ve found a system that works for me so I can feel beautiful in my skin.

While that is my story now, the road to self-confidence was riddled with hiccups.

My internal landscape was judgmental, envious and tormented by a 2-4 inch space above my eyes.

In yoga, when we think of Ahimsa (non-harming), we often associate it with others. But if we turn the lens around and look at doing no harm to ourselves, it starts with our thoughts. It was the process of witnessing my thoughts and choosing those of kindness each day that helped me step back into myself.

We all have insecurities and unpleasant thoughts. The trick is learning to sit with them. To see them. To invite them in with love and compassion so you can cultivate that from within and let it ripple out into the world.

However you find yourself this snowy Monday morning, I hope you can find kindness. Towards yourself first.

Ahimsa. It’s means so no harm and I hope it begins with you.

Thumbs to your forehead so we may always think kind thoughts.

Thumbs to your lips so we may always speak kind words.

Thumbs to your heart so we may always live with love and with kindness.

happy birthday

✨ it’s a community

✨ it’s a place of refuge

✨ it’s more than movement

Four years ago dreamed of creating a space that eliminated comparison and prioritized inner peace. A place where we could move through the many griefs we face in life and witness the human experience, together

Today that dream is a reality and I’m so proud of her for expanding the mission into a second studio.

To be part of this community is one of the most rewarding parts of my life. I’ve had meaningful conversations, basked in silence and felt pure joy all while learning along the way.

Thank you to our community - you are the best part of what we do.

From the basement of my heart, I’m sending you so much love today. All classes are FREE at both locations - head on over and you’ll be greeted with a smile by the wonderful staff.

Cannot wait to get back and share in the excitement and make more memories with you all. Om shanti shanti shanti

The theme of clarity has been making an unwaveringly presence throughout multiple things in my life right now. What I’m coming to realize is that you don’t have to choose to be clear forever.

Specifically in terms of what you do to earn a living.

After countless conversations with friends/students, I’ve found that there is a misunderstanding that other people have it figured out. Or that we need to figure out what it is we want to do.

The truth is…you can choose to change that at any time. It’s not fixed or permanent.

I have been…

A lifeguard

A restaurant server

An e-learning developer

A bartender

A marketer

A hot power yoga teacher

A meditation and mindfulness advocate

Right now I’m fascinated by full body, mindful movements and cannot stop myself from watching the way each passerbyer walks.

And that could change.

It doesn’t mean that I’ve changed my mind, but when I take a look at all of the things that I have done, I can recognize an over arching theme; I love to connect with people. I love movement. I love stillness. I love learning.

So if you’re thinking you have to choose one thing, or are frustrated that you don’t have it all “figured out” yet…choose a theme, or a vision, and let that guide you.

We were never meant to be defined by what we DO.

Instead find how you want to FEEL. CONNECT. INSPIRE.

Yours in movement and mindfulness,

M

Hi 👋🏼

I’m back from a week away and I cannot wait to get back into routine. Started the week at , picked up new baby chicks for our flock, and had a great run this morning.

Research shows us time and time again that routine is crucial for our overall well-being. I’m committed to getting back and serving my students and community.

So I’m happy to be back with a few more opportunities to practice together. Here’s the line up and stay tuned this week for a release of and my October retreat itinerary release! We are heading to Michigan with and it’s going to be 💥(message me if you have questions on the retreat).

Schedule this week with focus:

+ Wednesday 8pm Yin (earth element)
+ Thursday 9:30am Slow Flow (inner unit)
+ Friday 6pm Recovery (inner unit)
+ Saturday 9:45am Slow Flow (inner unit) sub for
+ Sunday 8:30am All Levels (inner unit)
+ Sunday 9:45am Slow Flow (inner unit) sub for

*All inner unit classes will have the same focus but a varying flow depending on class style. All include the tennis 🎾 balls 😉

Personal development / permanent expansion are key values of mine as both a student, and a teacher.

This last week I’ve been asked a few times what podcasts I recommend so here they are:

For Yoga Knowledge:



Let’s Talk Yoga
Mentor Sessions


For Inspiration:
(love )
Where Should we begin


For keeping up to date:

The Daily

What’re some of your podcast recs for continuing to learn on the go?

friendly reminder: breathe through your nose, not your mouth.

You get about 20% more oxygen through nasal breathing

Breathing through the nose protects oral health as mouth breathing dries the oral cavity causing excess acids in the mouth that cause decay

Nasal breathing decreases the likelihood of sleep apnea

Keep those sniffers working 👃🏽

“May I be safe. Be happy. Be healthy. Love with ease.”

^ on repeat 🔁

The loving-kindness meditation is simple and available to everyone. Choose a short, positive phrase or group of phrases and first direct it towards yourself, then someone you love, then someone causing you turmoil, then the world.

We all need it. Especially right now.

Our shoulders are the way in which we interact with the world.

It's a hug.

A handshake.

A high-five.

All of these actions stem from the shoulder.

It's a natural relationship then, to weave Maitri (loving-kindness) with an area of our body that allows us to interact with others.

Over the next 8-weeks, all of my classes will focus on finding freedom in our shoulders and exploring our range of motion.

My hope in this exploration is that you come to class curious - and playful - as there will be movements you may not have tried. To find kindness towards yourself as you cultivate learning in your practice and take that kindness into the world.

So with all that being said, I'd love to see you in class this week:

Wednesday, 6:30pm Slow Flow *sub
Wednesday, 8pm Yin
Thursday, 9:30 Slow Flow
Thursday, 4:30pm Yin *sub
Friday, 6pm Recovery Flow
Sunday, 8:30am All Levels

Catch ya with kindness at

Reminder: our mats are the place to practice what we get to take to the outside world. Cultivate curiosity, play, intentionality and integrity.

Id love to see you this weekend:

☀️ Friday 6pm Recovery Flow
☀️ Saturday 9:45am Slow Flow (subbing for )
☀️ Sunday 8:30am All Levels

all at

“Trust the process”

^ bread baking has allowed me to connect to my softer side - when so much of my life has been rooted in roughness.

I’ve “muscled” through a lot.

Lately, I’ve heard a lot of “look at you now” and “you said you would never INSERT SOMETHING I REALLY SAID I WOULD NEVER DO.”

What I’m finding is that my resolve for things to be absolute/fixed - is connected to this pattern of roughness; wanting to be “in control” when so many things were out of control.

And I give myself grace around that.

That roughness kept me from becoming cold. It became the armor that kept me going, chin up, through child abuse, sexual assault, the death of a brother and 3 parents, all before turning 30.

I was rough because I had to be.

But now, finding balance, and exploring more softer elements of myself is helping me find so much more compassion.

I’m gardening, baking, enjoying slow mornings. It’s the culmination of so many years of being rough, that is helping me enjoy the slowness - the softness - of this season of my life. (Also therapy helped a ton)

Like baking bread, if you trust the process of life, even the not so wonderful (and I know there is a lot out there and my heart is so with you on that), eventually you realize that blue skies are coming.

I also recognize I can say all of this from a place of privilege. And there are things in life I will never begin to pretend to experience. But I can listen. I can learn. I can have an open heart. I can practice compassion.

So I invite you, as we continue to explore stilling the fluctuations of our minds in and outside of our time together, to choose compassion as an inner stance.

Ask yourself, “what is needed in this moment?” and practice that. And that compassion can look like:

+ Walking out of a room
+ Calling for help
+ Holding someone accountable
+ A hug

Let your heart soften to both the sorrow and the beauty of this world. Embracing the rough and the soft parts within all of us. *thumb knuckles to your forehead so you may always think kind thoughts. Thumb knuckles to your lips so you may always speak kind words. Thumb knuckles to your heart so you may always live with love and kindness.”

I use to say, “relax your butt” in bridge pose 🙊 Opps 🤷🏽‍♀️

———————

We learn. We do better (please engage your b***y in any pose that requires hip extension/hyperextension).

———————

Teachers/students: in what ways have you elevated your practice since you started? What cues have you eliminated? What have you learned through practice?

———————

Never be afraid to change your mind after you’ve equipped yourself with more knowledge.

Before the pandemic…

I had a specific method of teaching that worked for my students - gave them tangible outcomes in their practice.

As a teacher, I’m interested in your goals and your progress. Weaving in philosophy, breath and movement in a succinct way that leaves room for your own interpretation and growth. Encouraging students to be the witness to their practice.

Before the pandemic that looked like teaching a *curriculum* for 8 weeks at a time.

The same anatomical focus. The same sutra. The same breathing techniques. The same meditation.

This gives our nervous system an opportunity to digest the material in class and to see progress over time - which is the best way to learn.

It also fosters more discussion and questions - when you have time to sit with it, you have time to think about it and so, you have time to question it. As a teacher, I want that for you.

I haven’t gotten back to that 8 week method for a variety of reasons. I may stick with something a couple of weeks, but that still isn’t enough time to sit with the concepts.

So, as May 1 starts on Sunday, it’s coming back. If you’re in any of my group classes at , the next 8 weeks will focus on the same movements, concepts and techniques. It’s totally ok if you hop into the series at week 4, but I promise you the repetition will help things land more softly and permanently and create an environment of learning, not just moving.

I cannot wait for your questions.

If you practiced with me in this format in the past - it’s back and it’s more informed. You ready? Let’s breathe 🙌🏽

“Things falling apart is a kind of testing and also a kind of healing. We think that the point is to pass the test or to overcome the problem, but the truth is that things don’t really get solved. They come together and they fall apart. Then they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy.”

If we’ve practiced together, you know my love for the nervous system. It’s a respect, actually. It’s the system to which I prioritize my teaching.

I can know all the muscles/joint actions in the world but, if I don’t respect the nervous system, and teach to it, it’s a disservice to my students.

I use repetition and a variety of ways to say the same thing because I know we need to hear it more than once for our brains to make sense of it. For it to land.

So what happens when this system becomes deregulated?

The science shows us that when out of balance we may experience fatigue, anxiety, brain fog, dizziness, nausea, gastrointestinal issues, muscle weakness, and irregular heart rate, etc.

That’s what happened to me this morning.

Fueled likely by having a few drinks last night, teaching an early morning class (out of my routine), opening an email that my fired up nervous system wasn’t ready to handle, having odd/unfavorable interactions with people….all before 9am 🤯

Respecting for my nervous system. I put my phone down and reached for my own methods to regulate:

🌟 8 stage yoga nidra practice with Atma
🌟 Tech free ☀️ walk with the dogs 🐶🐶🐶
🌟 Visit to where I always have positive interactions
🌟 Phone catch up with
🌟 Organizing my office

It’s easy to feel joy when things are going your way. As Pema points out though, you have to leave room for the mess too.

My nervous systems response to agitations was sensitivity and annoyance.

Rather than wallow in it, I regulated it. The way only I know how (thanks to help from the number of therapists I’ve seen).

I hope you find joy today. But if you don’t, I hope you sit with whatever it is you need to feel. Breathe.

Next week, I will run my 9th full marathon at

Training for a full marathon is mostly mental. It’s trading instant gratification for monotony, and an endless repetition of training.

But it’s through that monotony. Through the countless runs and early mornings, that you start to ask yourself:

Who am I?

Why am I even doing this?

What does the end look like?

You see, there are no beautiful medals, large crowds or fun signs when you are working the process.

Not at all.

Instead it’s devotion. Dedication. And persistence that no one else will see (unless you’re lucky to have running partners, which I am).

And so you fall in love with the process.

Of failing and trying. Of testing your limits and learning to appreciate your body in a way that no one can teach you. Of finding such a vast appreciation for the communion of mind, body and breath.

And until you’ve gone through that process, whether on your yoga mat, hiking an impossible mountain or toeing the line for 26.2 miles, until you’ve see it through to the end, the answers to those questions - who am I? Why? What’s the result? - will remain unanswered.

Love yourself enough to go through it. Mud. Muck and all. Get through the process. Learn by doing.

You are worth it. You were always worth it. You will always be worth it.

That’s a wrap…

The first Immersion program has completed. Through teary eyes, I was the witness to students gaining more knowledge and appreciation about the practice I hold so dear.

13 wonderful and curious students trusted me as we completed 15 hours of deep exploration. Together we explored our minds, expanded our knowledge and found that we have everything within us to heal, grow and thrive.

One of my favorite aspects of this program is that it went beyond Asana.

Believe me, I love to move and to explore the realms of movement in my body. But that’s isn’t all yoga is. The body, the physical body, is just one element in a systematic lifestyle that is yoga.

These students recognized that and spent 10 weeks asking questions. Looking through different lenses to catapult their practices beyond the mat.

It was an honor to facilitate.

I’ll say it again and again, as it was taught to me by , “I am not giving you yoga. It is not mine to give. I am a facilitator of the experience. Of the practice. Trust the practice. The practice does the work. It is beautifully designed."

Thank you to my Immersion crew. I hope you know you’ve made me a better teacher.

🚨 SLOW THE SCROLL. 🚨

We can’t wait to share tips and tools to stay injury free for the long run and we want to share it with YOU! We are giving away one free entry to our In It For The Long Run workshop this Sunday, April 10 at 11am at .shape in Lakewood!

𝗧𝗛𝗘 𝗣𝗥𝗜𝗭𝗘 𝗜𝗡𝗖𝗟𝗨𝗗𝗘𝗦
• One FREE ticket to the event this Sunday to explore running form, recovery and more

𝗧𝗢 𝗘𝗡𝗧𝗘𝗥...
☕ You must be following and .massage.therapy
☕ Like this post
☕ Tag someone in the comments you LOVE to run with. Each tag counts as a separate entry.
☕ Competition ends Thursday, April 7th
☕️ One winner will be chosen at random

The ability to sit with your thoughts is one of the greatest gifts you can give to yourself.

To show up with an open, non-judge mental mind and listen is one of the greatest gifts you can give others.

I’m not saying it has to be perfect. But showing up every day to deepen your relationship with yourself, rather than numbing or pushing through, is going to aid you in managing the calamity of your mind.

Sit. Listen. Breathe.

with love,

Me to you.

Class Schedule:

Wednesday 8pm Yin
Thursday 9:30am Slow Flow
Friday 6pm Recovery Flow
Sunday 8:30am All Levels

We have a tendency to see our breath as a software that runs in the background. A lot of us are conditioned not to think about our breathing.

We go on auto pilot knowing that it will always be there for us.

But the way we breathe matters. It can increase our oxygen levels, decrease our blood pressure and help with heart rate, respiratory issues, sleep apnea and more.

The research is showing that breathing 5/6 breaths per minute has so many benefits to our brain, circulation, heart and most importantly all the systems of the body are in coherence. Everything is locked in at peak efficiency.

I am getting so excited to share the research and the techniques I use in my classes this week with the Immersion Crew!

If you’re as into breathing as us, join us Sunday at 4pm for a drop in!

Breathe y’all. It’s our life force 🪄

See y’all at this weekend (with a smile) 😁

Class focus: hamstrings (length and strength)
Class ramblings: Stepping into curiosity over doubt
Classes: ⬇️ (available virtually and in-studio)

+ Friday 6pm Recovery Flow
+ Sunday 8:30am All Levels

Also, thanks to who always puts a smile on at the desk Sunday mornings.

Breathe, my friends. Notice that you are breathing.

What a gift 🎁

Recover from the week and breathe with community tonight, 6pm at

Recovery Flow is a gentle, inviting way to end the week. To unwind and unpack all we do throughout the week.

No downward facing dogs. No fast pace. Just encouraging people coming together and leaning into their breath.

See you at 6pm my loves 🥰

Cogito, ergo sum…

“I think, therefore I am.” - Descartes

According to Descartes, who coined this phrase in 1637, if you are able to think, you exist. He used this as philosophical proof of existence based on the fact that someone capable of any form of thought necessarily exists.

While I love the sentiment…I’d offer this:

“I breathe, therefore I am.”

What would we be without life moving within us? Today was someone’s first breath. It was also someone’s last. And here we are between the book ends of our first and last breath, living.

So this week, in the spirit of the holiday dedicated to luck 🍀 take slow, deep breaths. How lucky we are to do so.

Breathe with me in class this week. As always there will be anatomical focuses, many reminders to breathe, and a bundle of support waiting for you