Embodied Resilience Solutions

Custom workshops, community resourcing, and evidence-based practices to help calm your nervous system, build resilience, and cultivate lasting change.

Your refuge for growth, recovery, and well-being.

We work with individuals navigating stress, burnout, and the lasting effects of trauma or major life transitions. These challenges can feel overwhelming, impacting both emotional well-being and physical health. Through a science-backed, trauma-informed approach, we integrate mindfulness, movement, and nervous system regulation to help you find calm, build resilience, and rediscover your sense of control and connection.

Embodied Resilience Monthly Gathering

Second Sunday of Every Month

Next Up: May 18th @ 4pm PT / 7pm ET
Embodied Healing: How to Use Your Body to Process Stress & Emotions

If you're craving meaningful connection, practical tools for stress, and a chance to feel more grounded— this space is for you. Register to join us live or to receive the recording to watch in your own time!

HERE'S WHAT WE CAN DO TOGETHER

Consultant & Educator

Partner with us to create a healthier, more resilient workplace. We offer science-backed presentations, training sessions, and ongoing guidance to help organizations integrate trauma-informed principles, support employee well-being, and build a culture of long-term resilience.

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Personal Coaching

Experience one-on-one guidance tailored to your unique needs. Through assessments, private sessions, and a body-based approach, we’ll develop practical strategies that strengthen your emotional “muscles,” reduce stress, and help you feel more in control of your life.

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Group Workshops

Immerse yourself in a supportive, like-minded community committed to growth and healing. Our workshops and retreats blend movement, mindfulness, and evidence-based practices to address stress, anxiety, and burnout—providing you with resources for lasting change.

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Retreats

Coming Soon!

Connect with Us

@tjhalliday_

I just had a conversation with my colleague and friend, Natesha, co-founder of @arabellawellnesscenter, about how challenging it can feel to stay connected to hope these days. For us, sustaining hope means building a community dedicated to uplifting and empowering women—particularly those who spend their lives serving others. It means providing compassionate, trauma-informed care to those who need it most.

I’m deeply honored to serve as Director of Body Therapies for Arabella. Staying anchored isn’t easy right now, but being part of a meaningful mission and working alongside smart, kind, strong women doing good—it genuinely helps.

Lots more coming soon, and I can’t wait to share this part of the journey with you. 💛🌻

#arabellawellness #embodiedresilience #communitycare #wellnessleader #traumainformedcare

Back to teaching in person after years online and a long hiatus—and it does feel like a coming home. There’s something incredibly grounding about sharing space, breath, and gentle movement again. Grateful for this community and the joy of starting again. 🧘‍♀️✨ #embodiedresilience #returninghome #newbeginnings #community #itsgoingtobeagoodday

After years offline and deep behind-the-scenes work navigating big changes, I’m slowly reemerging. 🌱

From NYC 🗽 → New Orleans 🎷 From teaching online 💻 → Back in person 🧘‍♀️ From clinical practice 📚 → Suicide prevention research & education 💛

It has been quite the journey.

To everyone who’s stuck by me, taken a recent class, or joined a group during this transition, I am deeply grateful. It hasn’t always been easy—the world can feel awfully heavy some days—but having you here makes all the difference.

With deep rest behind me and a truly supportive community around me, I’m looking forward to the ride ahead. So glad you’re here with me—excited to share what’s next. 🌿✨

#returninghome #embodiedresilience #newbeginnings

How do you love yourself well?💕
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“Make your well-being and healing a top priority. Have the courage to create boundaries that will support your flourishing. Listen closely to your intuition, respect your need for rest and connect with people who are emotionally mature. Being intentional with your life is loving yourself well.” @yung_pueblo
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I hope you all are finding ways to flourish these days. I know it hasn’t always been easy to do. Top of my list is learning to respect my need for rest, which seems way more these days. Is it just me? 🧐
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📷 @aliciaql
#selflove #selfcare #wellbeing #loveyourselfwell

I’ve been reminded over and over again these past few weeks that the power of connection is still palatable even if we can’t be with each other in person right now.
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I’m in awe of all the online communities built virtually overnight to support the collective “us.” It’s helpful to know we’re not alone in our struggles, in our fear and in our worries.
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If you are a trauma survivor, being isolated might remind you of times when you felt like no one was there for you in the past. These feelings of loneliness can be overwhelming.
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I want you to know that you too are not alone. If you need resourcing or support, please don’t hesitate to DM me with questions. If you are in crisis, trained counselors are available 24/7 at 1(800)-273-8255.

Whatever you are feeling right now is valid. Our bodies & nervous systems are processing a lot. Be gentle with yourself as you can. Thanks @traumaawarecare for the reminder. - xoxo, TJ

Lately, lots of self-soothing movement.

I've been trying to pay attention to my body's needs a little bit more in recent weeks, including this desire to rock myself side to side when in online meetings. It's something my body naturally wants to do and it feels very calming.

Becoming aware of this kind of information has been useful in figuring out ways to manage the emotion that is coming up in this period of change & uncertainty.

Because I am most aware of my anxiety as a felt experience rather than a thinking experience (i.e. restlessness, muscle tension, headache & digestive distress), I find working with my body increasingly helpful.

If you're curious about what "working with the body" looks like, here are some things I've started doing in the past few weeks:

1. Placing my hands to my body & concentrating my attention on those points of contact, perhaps noting the different sensations that arise from that touch or observing the movement of my breath in that one part of my body

2. Attending online dance parties including the one hosted by my dear friends @peeply & @aliciaql every Saturday night (see stories for that ridiculousness) and now keeping an eye out for the next @dnice Club Quarantine party (thanks @trauma.sensitive.mindfulness for the inspo 😎)
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3. Incorporating afternoon tea rituals that are really all about holding the warm cup in my hands & feeling its weightiness in my hands, the steam in my face, enjoying its solid sense of comfort

4. Taking online yoga classes with some of my faves @bendandbloom which has been my home studio for almost a decade, where I have the honor of leading movement + mindfulness classes for trauma, stress & anxiety

5. Getting outside for walks when I can & when I feel safe enough to do so, meaning picking a time of day or space where I know social distancing can be prioritized & my hypervigilance to surroundings can be lessened

6. And also, engaging in periods of active rest, not forcing my body to do what it doesn't feel like doing right now

Remember: You are deserving of kindness, care & compassion. You are worthy of doing things that feel good & bring you joy. Even now. Especially now. 💛

Gentle reminder that you don’t have to “make the most” of this time. You are allowed to rest and make choices that really honor what it is you’re feeling right now. A favorite affirmation I currently have on repeat: “I am doing the best I can in this moment. And that is enough. I am enough.”
I hope you know this to be true. -xoxo, TJ 💛

I have spent the past few weeks trying my best to keep up with the transitioning of life to the virtual space in order to continue supporting the communities I work with, which has made me feel simultaneously helpful, proud, overwhelmed and anxious. ⁠
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As we settle into this new normal, I hope you know that whatever combination of emotions you're feeling right now is totally normal. And it's okay to acknowledge that you're not fine (I'm not fine).⁠
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We are all in survival mode. We are all doing the best we can from each moment to the next. Give yourself permission to do a lot less and to take comfort where you can.⁠
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In the next few days, I'll be sharing some practices I've found supportive and grounding. For now, sending a deep breath your way as a reminder you're not alone in this experience and that it's okay to not have it all figured it out yet.⁠
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-💛💛💛, TJ⁠

One of the women from my last Yoga for Trauma + Loss class series just emailed this poem to me and said "this is what you were telling us, that we are always in choice." She says she reminds herself of this now when things are feeling challenging or when she starts to feel trapped.⁠⠀
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I love this so much. Trauma survivors are some of the strongest people I know, and I am inspired by them every single day. That fire and fortitude is at the very heart of survival, but I hope, in healing, that everyone is given the freedom to explore different ways of being in their bodies. To feel safe enough to also be a soft river of hope and joy.⁠⠀
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-xoxo, TJ⁠⠀
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Upcoming Events @bendandbloom:⁣⁠⠀
FEB 2 // Yoga for Seasonal Depression⁣⁠⠀
MAR 29 // Yoga for Stress Resilience⁠⠀
Links in bio ☝️⁣

I am an advocate of creating systems of care that are trauma-informed. ⁠This means becoming educated about the impacts of trauma and reframing the way we offer support. In the case of yoga + mindfulness, this means creating spaces that are safe and inclusive, ⁠letting students know what options are available to them always and, as a teacher, minimizing the power differential between you and your students.⁠
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When I took my yoga teacher training almost 10 years ago, there was no mention of trauma and there was no choice afforded me to acknowledge the great discomfort that hands-on assists created in my body. And even though yoga had been my lifeline for so long before the training, I left feeling unsafe and inadequate as a potential teacher.⁠
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Today, I am honored to be a part of a training that is willing to engage with this topic and to include it as a part of a foundational experience for students who are perhaps wanting to care for and support others in their healing or recovery process. It is just a small piece of the overall training experience but it feels like a pretty big deal to me.⁠
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If you have questions about this training specifically or trauma education + trauma resourcing in general, please don't hesitate to DM me. xoxo - TJ⁠
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200-Hour Yoga Teacher Training⁠
Beginning FEB 7 @bendandbloom⁠
Link in bio ☝️⁣

shout out to everyone working to transcend + transform the thoughts, feelings, beliefs, desires, habits and behaviors that no longer serve them.⁠
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i see you trying to heal + honor your perseverance. don't give up. -xoxo 💛⁠
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⁠Upcoming Events @bendandbloom:⁣⁠
OCT 26 // Yoga for Chronic Stress + Fatigue⁣⁠
DEC 14 // Yoga for Anxiety + Depression⁣⁠
Links in bio ☝️⁠
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#feedyourinnerlife⁠
#shoutout⁠
#selfhealers⁠
#transcend⁠
#transform⁠
#anxiety⁠
#depression⁠
#whatnolongerserves

my future best self⁠⠀
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When I was 15-years old, I wrote a letter to my future 30-year old self⁠. My mom actually saved the letter for all that time, and when she gave it to me, the words on those pages transformed my healing.
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It was powerful to read such kind encouragement from a version of myself I considered small + timid, someone who was chronically stressed and afraid in the world.⁠⠀
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The goals young me described were less about the job, house and money, and were more about the wish for deep love and connection. She reminded me that somewhere deep inside us there existed a strength that persevered despite the trauma + loss.⁠⠀
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And whether it feels like it or not, I have grown and am still growing. Even if it doesn't feel that way all the time. Stay encouraged, friends. You are: still growing. - xoxo⁠⠀
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Optional journal prompt: Imagine your future best self at 109 years old. You've lived a long + successful life. What does that look like? What does that feel like? Write without restrictions or limitations.⁠⠀
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Next, imagine your future self had access to a time machine and stops right here in the present moment. They get out and sit beside you. What advice do they give you? What words of encouragement do they offer? Be generous. Practice writing from a place of compassion.⁠⠀
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#feedyourinnerlife⁠⠀
#futurebestself⁠⠀
#journalprompt⁠⠀
#wordsofencouragement⁠⠀
#posttraumaticgrowth⁠⠀
#youaregrowing⁠⠀
#youareworthy⁠⠀
#youareloved

is it just me?⁠ 🧐
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Upcoming Events @bendandbloom:⁣⁠⠀
OCT 26 // Yoga for Chronic Stress + Fatigue⁣⁠⠀
DEC 14 // Yoga for Anxiety + Depression⁣⁠⠀
Links in bio ☝️⁣⁠⠀
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#feedyourinnerlife⁠⠀
#resiliencestrategy⁠⠀
#emotionalneeds⁠⠀
#chronicstress⁠⠀
#fatigue⁠⠀
#anxiety⁠⠀
#depression⁠⠀
#meditation⁠
#yoga⁠

are you okay, friend⁠⠀
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When you’re struggling, it’s hard to articulate exactly what you need. Sometimes, it’s difficult to even figure out what you need, let alone tell someone that you need it.⁠⠀
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For many of us, we can sense when something is "off" with a friend but it might feel hard to know exactly what to do. Simply asking, "Are you OK?" can be one way to show concern.⁠⠀
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Don't pressure, unless you think they need real help. But do be a presence. Here are some ways you can check in and support someone who is struggling.⁠⠀
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Make a care package⁠⠀
Take them out to do something fun⁠⠀
Cook for them⁠⠀
Offer to babysit/housesit/petsit⁠⠀
Listen without trying to “fix” anything⁠⠀
Send a thoughtful or funny DM/text⁠⠀
Help tackle household chores⁠⠀
Bring their favorite treat⁠⠀
Be extra patient and kind⁠⠀
Remind them often of their value⁠⠀
Show affection, hold their hand⁠⠀
Suggest a long, slow walk⁠⠀
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We've all be there, and some of us might struggle more with mental health than others. It doesn't mean there is anything "wrong" with us or that there's anything to be "fixed." But it does mean we might need a little more support more often. And that's okay. #mentalhealthmatters⁠⠀
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#mentalhealthawareness⁠⠀
#mentalillness⁠⠀
#weallneedsupport⁠⠀
#checkonyourfriends⁠⠀
#supportsurvivors⁠⠀
#wordsofencouragment⁠⠀
#showup⁠⠀
#beapresence

get up. rise from the chair. move. breathe.⁠
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Trauma can take on many forms, but no matter what, the body feels it and remembers it.⁠
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Please consider moving your body this weekend to support survivors of sexual violence by participating in a Shine Your Light Yoga class at a studio near you.⁠
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This is a nationwide event with all class fees going to the Take Back the Night Foundation which is a nonprofit organization dedicated to ending sexual + domestic violence.⁠
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All events are being held on Saturday, October 5th and can be found through Eventbrite or on Take Back the Night's website.⁠
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I am volunteering my time to lead a Trauma-Informed class @bendandbloom here in Brooklyn at 6:30pm. As a survivor of sexual violence, I would love + appreciate the support. -xoxo⁠
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Words on post + opening line from a very moving and intelligent essay on dissociation by @nicaselvaggio. Read it on the @forwomenwhoroar blog titled "The Quiet Rebel."⁠
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#feedyourinnerlife⁠
#traumatinformedyoga⁠
#domesticviolence⁠
#sexualviolence⁠
#supportsurvivors⁠
#dissociation⁠
#shineyourlight⁠
#takebackthenight

full range of emotions, right here.⁠
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There are years of holiday and birthday photos where I didn't smile, especially in my high school and college years. Strong emotions, whether pleasant or unpleasant, often felt the same in my body — like too much to handle. ⁠
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So I didn't. I shut them down and attempted to control everything I could which ended up looking like OCD, perfectionism and disordered eating.⁠
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Now, I know this is a totally normal thing to experience post-trauma and it can take a lot of time to learn that emotions are safe to feel and express.⁠
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Today, on this particular birthday, I am allowing myself to feel it all — joy, appreciation, awe, sadness, anger, love, disappointment, silly and proud.⁠
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This is why I do the work I do. I want to support all survivors on their journey to healing.⁠
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Wishing you the opportunity, today and everyday, to experience the complete rainbow of emotion, the good, the bad, and all the in betweens. ⁠
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May you be happy, healthy, safe at ease. -xoxo⁠
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#feedyourinnerlife⁠
#birthdays⁠
#holidays⁠
#pleasant⁠
#unpleasant⁠
#emotions⁠
#happy⁠
#healthy⁠
#safe⁠
#atease

no passport needed.⁠
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Sitting here with my girlfriends in Taos NM with mimosas at the ready discussing how much we treasure this time together. And how much we're craving opportunities for more connection and joy.⁠
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So so easy to get stuck in the day-to-day process of making a living and raising a family and doing all the things that make our worlds go round. <insert stress response here>⁠
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I love the idea of looking for those little opportunities, in the day-to-day, no matter how small, to be fun or silly. To connect and reconnect over and over again with your emotions and with your reason why. ⁠
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Dare to go in search of the people or places that bring you alive.⁠
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No passport needed. Mimosas totally optional. -xoxo⁠
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#feedyourinnerlife⁠
#nopassportneeded⁠
#mimosasoptional⁠
#mindfulness⁠
#connection⁠
#community⁠
#joy⁠
#you⁠
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say no and mean it.⁠
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One of my friends text me today to let me know she needed some space before socially engaging with me because it was important to her to be in a good mind frame during out time together. I mean, how could I not honor and respect that?⁠
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It reminded me that healthy boundaries are a necessary part of our emotional health. When we say yes to everything and do not set boundaries with people, we can feel stressed, overwhelmed, and burned out.⁠
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Much like the "no parking" signs we see posted everywhere, it's okay to have rules in place that protect your property — your physical, emotional and spiritual body are allowed to be kept safe and feel secure.⁠
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Here are 3 tips for learning how to set healthy boundaries:⁠
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1️⃣ Take time to understand and acknowledge what your personal limits and guidelines are. Trust that inner compass which intuitively tells you when something is a yes or a no. Don't ignore how you are feeling in the moment - that is information you can and should use to support yourself in a more complete way.⁠
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2️⃣ Be okay with disappointing people. When you begin to set boundaries, there will inevitably be some pushback and you might be met with emotions from others. It might not be pleasant. Remember, in the long term, boundaries will help you improve your relationships and understand who is worthy of your time.⁠
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3️⃣ Consider using the word "no" as an act of self-compassion. It's helpful to remember than when you say "no" to things, it frees up your time to focus on the pursuits that truly nourish and soothe you. "No" can you help you establish a framework which centers and prioritizes YOU.⁠
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So go ahead. Put up that "No parking" sign. Remember you are deserving of safety and respect, 24 hours a day. -xoxo⁠
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#feedyourinnerlife⁠
#boundaries⁠
#healthyrelationships⁠
#lifeskills⁠
#selfhealers⁠⁠
#selfcare ⁠
#mindfulness⁠
#mentalhealth⁠

is there an app for that?⁠
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Feeling steady, capable and adaptable requires tools that allow us to navigate the emotional weather inside of us that can be just as turbulent as the weather outside.⁠
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Take time each day to pause and check in.⁠
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If there is a storm brewing, notice that in your body.⁠
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Set boundaries and use them like you would a rain jacket or umbrella: protective gear that keeps you safe and warm.⁠
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Pause before you emotionally react.⁠
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If you find yourself stepping in the same puddle of <insert negative feeling state here> you've found yourself in before, can you be less hard on yourself?⁠
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Remind yourself, it's only rain. This is a temporary feeling of wet and cold.⁠
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Try a deep breath, keep going or take a break. Do what you need to do to stay <insert positive feeling state here>.⁠
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Remind yourself, you're learning as you go. -xoxo⁠
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#feedyourinnerlife⁠
#resilience⁠
#growth⁠
#lifeskills⁠
#selfhealers⁠⁠
#selfcare ⁠
#mindfulness⁠
#mentalhealth⁠

BESSEL!⁠!!⁠
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Had a moment last week when I got to meet Bessel van der Kolk, who was part of the team of doctors and researchers who pushed through PTSD as a diagnosis in 1980, which changed how we think about trauma.⁠
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It was a controversial move because it really transformed trauma from being considered an inherent weakness or illness that stigmatized the survivor... and instead defined trauma as an injury that happens TO people and is outside the range of normal human experience.⁠
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Bessel studied interventions that worked to stabilize physiology and increase a survivor's ability to be present, effectively bringing the body into treatment, and more specifically yoga. It was a revolution. One that I'm proud to be a part of.⁠
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So yeah, I totally fan girl'd Bessel and I'm okay with that. -xoxo🧡

Trauma survivors are doing the best they can at any given time to cope with the life-altering and frequently shattering effects of trauma. In my work with women, the body is often an intense point of shame and pain.⁠
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I listen to them describe how much they hate their bodies, how it feels foreign, how it feels numb, how they starve it or attack it. This is one of the reasons I am such a strong advocate of body-based practices for trauma recovery. It is a process to re-inhabit the body, to tend to it with compassion, and to make friends with it, especially if you were made to feel the opposite.⁠
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It is a process that takes time and sensitivity. This means finding a teacher or clinician who is trauma aware and understands/appreciates the role of the body in healing. @transcending_trauma_with_yoga, @trauma_conscious_yoga_method, and @integrate_network are all doing amazing work to advocate for and empower survivors.⁠
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It is my hope that you are not held accountable for the suffering caused to you by others. You were doing the best you could. And still are. I respect that. I hope that you are able to accept and find ease with things just as they are.⁠
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If you (or a loved one) is struggling, please feel free to DM me for resources and support. -xoxo🧡

Make You Matter. Loving WarnerMedia's global initiative to re-charge and re-energize its employees through weeklong programming that prioritizes health and well-being, and community. Lucky to be a part of it, leading Mindfulness seminars to discuss ways we can manage stress and boost resiliency. 👍⁠
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P.S. You can practice mindfulness anytime! You do not have to sit quietly and empty your brain of its thinking 🤨 -- incorporating some gentle movement can be a helpful way to ground, but the easiest way is to simply pause in your day, especially if you're feeling activated, and take note of what you're experiencing. It's very empowering to know what you're feeling as you're feeling it!⁠
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Give the information from your body time to travel from the emotional brain to the thinking brain so you can decide your next steps from a place of calm. A few deep breaths or a hand to the chest can be helpful too. Know that you got this! Remind yourself that you are doing the best you can in this moment. -xoxo 🧡⁠
#feedyourinnerlife⁠
#makeyoumatterweek

I am doing the best that I can in this moment. And that is enough. I am enough. 🙌⁠
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Words of self-encouragement to navigate the busy week ahead. Repeat as needed. Especially when you find yourself feeling self-critical or in judgment.⁠
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Take control of your well-being and prioritize you. You are already great just as you are.🧡⁠
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #selfencouragement #youareworthy #youareenough #positiveaffirmations #selfinquiry #yogaismorethanasana #traumainformedyoga

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Traumas, big or small, as well as loss, can impact our capacity to feel safe, grounded and present. This workshop is meant to introduce you to body-based practices that can help you navigate intense emotions and resolve trauma.⁠
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Join me TOMORROW if you're in the NYC area. ▶️ Check the link in bio for more details and to register.⁠
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #yogaismorethanasana #traumainformedyoga #trauma

These 3 steps towards resilience are recognized strategies for maintaining health and well-being. Meaning making and social supports positively influence us all and allow you to better manage emotions. Accepting the impermanence of life, that makes the list as well, but I personally find this one the most challenging of all.✨
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For trauma survivors, change is a stressor which can reactivate old stuff. The body remembers and has a hard differentiating between good and bad stress. If someone you care about is not able to take change in stride or seems unable to adapt, be sensitive their needs. If you are the one struggling, know that change is a challenge in the best of times and you are not alone.😘
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If you’re able, lean on your supports. Ask for help - that’s courage, not weakness! Find ways to make meaning through the things that bring you joy - maybe it’s as simple as feeling the sun on your face and letting your body luxuriate in that feeling. And maybe one day change gets a little easier to navigate.🙌
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But maybe it doesn’t. And that’s okay too.💛 For more info on why change feels scary and tips for growth, check link in bio ⬆️
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #youareworthy #youareenough #traumainformedyoga #traumasurvivor #yogaismorethanasana #resilience

Healing is not perfection, it's small steps and progress toward becoming you again. Take a moment now to acknowledge your courage and willingness to show up to do the work every damn day. 🙌 It's not easy, especially when times feel challenging. Pro tip to managing stress: Strengthen your support network. ➡️ Head to the link in the bio to learn more about the benefits of social support and how to grow into yours! 💛 #feedyourinnerlife⁠
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#emotionalwellbeing #emotionalbalance #mentalhealth#mindbodyconnection #showupforyourself #youareworthy #youareenough #selfinquiry #yogaismorethanasana #traumainformedyoga #traumainformedmindfulness

After a traumatic or challenging event, strong emotions and feelings of uncertainty are totally normal. Resilience is an ongoing process that requires time and effort and engages people in taking a number of steps.✨
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Prioritizing YOU can feel dangerous and overwhelming. Thinking beyond your trauma can feel impossible. Start with today. Make one small promise to yourself that you can keep. Journal. Take a walk. Call a friend. Go to bed early.✨
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And then celebrate. Do that one thing again the next day. And celebrate. Because you ARE worth it.✨
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Upcoming Events:
SEPT 14 // Yoga for Trauma + Loss
Links in bio ☝️
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #traumainformedyoga #mindbodyconnection #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #yogaismorethanasana

Practice breathing more slowly today. Perhaps try inhaling a little bit more than you normally would and exhaling a little bit more than you normally would. What do you notice?✨
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When we talk about building vagal tone, we are talking about increasing our body’s ability to regulate its stress responses. The vagus nerve is the primary component of the parasympathetic nervous system which oversees functions such as mood, digestion, immune response and heart rate. It connects our body and mind to help maintain homeostasis or balance.✨
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One of the easiest ways to stimulate the vagus nerve is through breathing, which is why yoga and meditation practices can be so effective when treating anxiety or post-traumatic stress. If you do anything today, try to relax your breath. And watch the body follow suit.✨
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Upcoming Events:
MAY 11 // Yoga for Anxiety + Depression @themotherhoodcenter
Links in bio ☝️
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana

Literal #sistersupport ✨
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Been off social media as I prepare for my Yoga for Trauma + Loss workshop series that begins tomorrow but I am inspired by #internationalsiblingsday to share about one of my strongest supporters — my sister.💛
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Having a shared narrative with someone helps give me perspective and makes me feel not so alone in dealing with my traumas. Over the years, I have learned to lean on her more and call more and talk more and as a result, I’ve grown more.💪
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She is everything I look for in a friend and she is the very definition of a support sister. We can’t go it alone and she reminds me of this everyday.🙌
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#mentalhealthawareness #weneedsupport #itsokaynottobeokay #itsokaytoaskforhelp #traumainformed #yogaismorethanasana #nationalsiblingday

Frightened people live in frightened bodies. Angry people live in angry bodies. Survivors of abuse are tense and defensive until they find a way to relax and feel safe.
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In order to change, we need to become aware of how our bodies relate to and interact with the world. We need to learn how to listen generously to what our bodies are trying to say.
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Physical self-awareness is the first step to releasing trauma and rediscovering our innate resilience. Having an in body experience is the first step to healing.
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Join me @bendandbloom:
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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#feedyourinnerlife #emotionalwellbeing #mentalhealth #mindbodyconnection #youareworthy #youareenough #feelyourfeelings #yogaismorethanasana #yogafortrauma #traumarecovery #traumainformedyoga

Happy Spring!!!🌸
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Looking forward to leading a new group of students through an afternoon of yoga for anxiety and depression this weekend! 🌺
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We’ll be learning healthy ways to cope and self-soothe in order to release negative or fear-based patterns of thinking.
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What’s your favorite strategy for calming your nerves? 🌼
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Upcoming Events @bendandbloom:
MAR 23 // Yoga for Anxiety + Depression - 1 SPOT!
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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🎨 by Tove Jansson
#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyconnection #taketimeforyou #youareworthy #feelyourfeelings #yogaismorethanasana #anxiety #depression

Sometimes I feel like my breath expands & contracts in direct proportion to the space around me.
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As my breath is allowed to grow, my body becomes softer & my mind gets a little quieter.
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Watching the gentle movement of the sky is soothing. Watching my breath slowly unfold is healing.
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Making a mental note (& video reminder) to take this meditation home with me for when I am feeling small & tense with worry/fear/anxiety.
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Upcoming Events @bendandbloom:
MAR 23 // Yoga for Anxiety + Depression
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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#feedyourinnerlife #emotionalwellbeing #mentalhealth #mindbodyspirit #mindbodyconnection #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #yogaismorethanasana #meditation #mindfulnessmeditation

Sometimes the practice is getting outside, sitting still, and pressing pause.✨
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#mentalhealthday #selfcare
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Upcoming Events @bendandbloom:
MAR 23 // Yoga for Anxiety + Depression
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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#feedyourinnerlife #emotionalwellbeing #mentalhealth #mindbodyspirit #mindbodyconnection #taketimeforyou #youareworthy #youareenough #presspause #yogaismorethanasana

This will be me 24 hours from now. Packing my bags for a week at the beach and some much needed play time. ☀️
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A little PSA before I leave: Did you know that play can help us heal from anxiety and trauma? We often think of play as a diversion from the “real” work in our lives.
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According to research, the process of play actively inhibits the neural circuits that promote fight/flight behaviors. Play is an exercise that can improve our ability to down regulate arousal.
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So this weekend, play. I wish you all the cartwheels and laughter your sweet heart can handle.💛
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Upcoming Events @bendandbloom:
MAR 23 // Yoga for Anxiety + Depression
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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Image: Rose Finn Kelcey, 1975
#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #yogaismorethanasana #invitationtoplay #playtime

Just one small positive thought in the morning can change your whole day.✨
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Because of the way our brains work, we all have an automatic filtering system that will look for evidence in our environment that matches up with whatever we believe to be true about ourselves. That’s why it’s so easy to hear that inner critic that says we aren’t good enough or worthy enough.😩
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Too much of this negative self-talk can take a toll on our emotional health potentially leading to anxiety or depression. In order to beat the critic, you need an even stronger inner voice that acts as your best friend.🙌
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TRY THIS: Start with one ☝️ small positive thought. Make it a mantra you can repeat over and over again. Retrain your brain to see the good. Here are a few of my faves right now:
🌸 I am worthy of love, kindness and respect
🌼 I am at home and at ease in my body
🌸 I appreciate my strengths
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I’d love to hear from all you sunshines below — what are some of your favorite mantras or affirmations?
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Upcoming Events @bendandbloom:
MAR 23 // Yoga for Anxiety + Depression
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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image: @nomorechasingrainbows
#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #positiveaffirmations #goodmorningvibes

Rewiring my brain’s negative bias one gratitude sentence at a time.🙏
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Thanks for the continued support ya’ll. Happy rest-filled weekend.😘
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Upcoming Events @bendandbloom:
MAR 23 // Yoga for Anxiety + Depression
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana

One day I'll be rested and feel human again.⁣
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You know that feeling? Of a good rest? It literally feels like a recharge, right? Without that sleep though, man, watch out. It's like being hangry and slightly intoxicated all at once. 🤪⁣
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Starving the body of sleep robs our brain's neurons of their ability to function properly. Neurons are the basic building blocks of the nervous system, which is where our stress response originates. This totally impacts the way we perceive and react to the world around us.🙌⁣
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That's why I consider sleep to be my number one priority. As someone who struggles with anxiety, I need sleep in order to feel good in my body and to better navigate my emotions (otherwise hello irritability and OCD freak outs).⁣
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That's also why I'm an advocate of restorative yoga practices that work to rebalance our nervous system. It's okay to slow down, you know? Try a bedtime routine that includes legs up the wall (or up your headboard) and a deep breathing practice. I'm a fan of counting my breath to 4 and slowly lengthening my exhales to 6.✨⁣
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Upcoming Events @bendandbloom:⁣
MAR 23 // Yoga for Anxiety + Depression⁣
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)⁣
Links in bio ☝️⁣
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #resiliency #stress #anxiety⁣ #sleepwell #goodrest #restorativeyoga⁣

What's the #1 resiliency strategy?⁣
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Building off our convo yesterday, I want to continue the dialogue about ways we can support our mental health + stress levels. This is something I've been thinking a lot about because of my own personal work with chronic stress, anxiety and trauma.⁣✨
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I have only come this far emotionally because of the safety + security that my community provides. I am an advocate of women serving and supporting other women. Our relationships, and the quality of those relationships, are what provide us with a steady revenue of resilience.⁣🙏
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Starting today, I want to take time to thank my #supportsisters and share the great work that other women I know are doing. Let's make this a regular thing, ya'll.⁣😘
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Meet @jamieaboyle. Jamie brings me joy and makes me laugh like no one else can. She is an incredible textile artist and teacher who is happiest "dressing a loom". I adore our library adventures and afternoon teas. She gently held my arm when I was suffering anxiety-induced vertigo and was afraid of leaving my house. And never once made me feel crazy for it. I love her for her steadiness. I am steadier because of her.⁣💛
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Who is your Jamie? Tag a #supportsister below and let them know how meaningful their relationship is to you.⁣🙌
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Upcoming Events @bendandbloom:⁣
MAR 23 // Yoga for Anxiety + Depression⁣
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)⁣
Links in bio ☝️⁣
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #loveoneanother #womenservingwomen #resiliency #community #stress #anxiety⁣

What’s your resilience strategy?
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Happy Tuesday, sweet beings. In my workshop on chronic stress over the weekend, we discussed the ways in which we show up for ourselves and found out some surprising things in the process.✨
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I invite you now to consider the same question: How do you care for yourself? Physically, mentally, emotionally, relationally and spiritually?🤲
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Taking time to soothe and comfort yourself, to connect with others and to commit to your values is super important to your health in the long term. Stress serves a purpose until it doesn’t.😐
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Upcoming Events @bendandbloom:
MAR 23 // Yoga for Anxiety + Depression
APR 11 // Yoga for Trauma + Loss (6-Week Class Series for Women)
Links in bio ☝️
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graphic: @peopleiveloved
#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #selfcare #supportyourself #chronicstress #chronicfatigue

The work we do is cumulative. Learning to manage our emotions is a process that involves creating new habits in our bodies and re-patterning the neural networks in our brains.🙌
My favorite mantra: a little bit goes a long way. Take small steps every day and eventually you’ll get there.✨
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Upcoming Events @bendandbloom:⁣⁣
FEB 23 // Yoga for Chronic Stress + Fatigue⁣⁣
MAR 23 // Yoga for Anxiety + Depression⁣⁣
Links in bio ☝️
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #traumacentered #traumainformedyoga #chronicstress #chronicfatigue

"Freud, one of the grand masters of narrative, knew that the past is not fixed in the way that linear time suggests. We can return. We can pick up what we dropped. We can mend what others broke." ~ Jeanette Winterson
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Upcoming Events @bendandbloom:
FEB 8 // 200-Hour Teacher Training
FEB 23 // Yoga for Chronic Stress + Fatigue
MAR 23 // Yoga for Anxiety + Depression
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #traumainformed #narrative #tellyourstory

Just be happy.⠀
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When working with trauma, we talk a lot about the way we use language. The word “just” can be problematic because it implies something should be easy. As if “just getting over it” is something that “just happens”. It doesn’t.⠀
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The same can be said about anxiety, or depression or grief. Healing takes time. It takes learning and it takes practice. Can we practice being happy? Absolutely (see Exhibit A: the art of jumping for joy ☝️). But we also need to practice feeling the hard emotions too so that we can increase our window of tolerance.
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NYC: See you Jan 26th. Yoga for Trauma + Loss @bendandbloom. Link in bio.⠀
ALSO: Feb 23rd Yoga for Chronic Stress + Fatigue @bendandbloom.⠀
AND: Mar 23rd Yoga for Anxiety + Depression @bendandbloom. Links in bio.⠀
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #traumainformed #traumainformedyoga #anxiety #depression #windowoftolerance

And we’re off! Headed to St Louis today for family fun but also super stoked to be teaching an Intro to Trauma Informed Yoga workshop @pranayogastlouis. We’ll be talking neuroscience, emotions and mindfulness — some of my favorite things!✨
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FYI: This is exactly what I do as a part of the faculty of the upcoming 200-hour teacher training @bendandbloom. If you’re a seeker and deep diver like me, and you find philosophy and the mind-body sciences completely fascinating then I can’t recommend this training enough!! If you’re interested, link in bio.☝️
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What are ya’ll up to this weekend???💛
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STL: See you on Sunday 1/20 1-4p. Intro to Trauma Informed Yoga @pranayogastlouis.
NYC: See you on Saturday 1/26 3-530p. Yoga for Trauma + Loss @bendandbloom.
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #yogaworkshop #yogateachertraining #traumainformed #traumainformedyoga

The space in___between.⠀
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These final days of 2018 have me in resolve mode. Clearing away the emotional debris from my stoop in order to make way for new experiences. Sometimes this means silence and being alone in order to consider what has happened in my world this past year. Resetting so I can begin renewed.⠀
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Which means I’m peacing out till the new year, my friends. And I wish you all the space and quiet you need to start 2019 off right. ✌️⠀
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #peaceout #happynewyear #newyearsresolutions #presspause #pressreset #introvert

Light (or the lack thereof).⠀
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I read an article today that discussed the emotional weather of relationships. What I loved of course was this idea of emotions as a cloudy day or sudden gust of wind. Just a gentle breeze or burst of rain.⠀
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This reminds me that emotions are temporary things. The days may be short and the nights long, but darkness is fleeting. Winter is always followed by a Spring.⠀
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Happy Solstice, my friends. Stay close to those who bring you light.✨⠀
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #emotionalweather #emotions #emotionsaretemporary #wintersolstice

It all starts with love and a little compassion. When I start to feel anxious I make a conscious effort to take a step back and question why I’m making the choices I am. My anxiety tends to spiral in a negative feedback loop of striving & pushing & perfecting. Sometimes I just need to press pause in order to get a handle on things. And this is an okay thing to do.
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In order to transform our relationship to self, we must create space for the transformation. This happens in the gaps between doing & being, in the moments of observation & self-reflection. It is a quiet revolution. It is an act of love. And this is where change begins.
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#pause #observe #accept #transform
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #presspause #loveandalliscoming

I want to be the kind of woman who leans in to the goodness that is available to her without feeling unworthy or inadequate or apologetic. I get to choose, I get to keep going. To my pain & my shame, you don’t get to win anymore.⠀
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Here’s the practice:⠀
I am worthy of goodness. I am enough. And I do not need to apologize for saying so. And I will repeat it over & over again until my heart believes it true.💛⠀
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#feedyourinnerlife #emotionalwellbeing #emotionalbalance #mentalhealth #mindbodyspirit #mindbodyconnection #iseeyou #showupforyourself #taketimeforyou #youareworthy #youareenough #feelyourfeelings #selfinquiry #yogaismorethanasana #connectionovercompetition #fearless #overcomingtrauma #womensmentalhealth

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Next Up: May 18th @ 4pm PT / 7pm ET Embodied Healing: How to Use Your Body to Process Stress & Emotions

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Next Up: May 18th @ 4pm PT / 7pm ET
Embodied Healing: How to Use Your Body to Process Stress & Emotions