22 min | gentle yoga | bedtime story | relaxation
Welcome to 40 Quiet Evenings.
All you need to begin is YOU and a bit of space on the floor. Perhaps some pillows and blankets from your bed.
Press play, and you’re already started.
It doesn’t have to be complicated, it doesn’t have to be fancy.
Your new evening ritual can be THIS simple.
I got you, you got this.
Good rest, right ahead.
22 min | gentle seated yoga | bedtime story | relaxation
This is not the sitting you’ve been doing all day - you know the one, we’re locked into our computers, our devices, seat planted on the chair. all. day. long.
Not tonight - No no!
Now it’s time to finally, “find a comfortable seat.”
A gentle evening wind down to open up “computer muscles” - hips and spine and shoulders.
Then, dear one, rest.
16 min | gentle yoga | meditation tips
You are just about 15 minutes away from more open hips and a more spacious spine.
And meditation 101 - for you, right now, yes you.
“This moment is the perfect teacher.”
17 min | gentle yoga | bedtime story | relaxation
A full-spectrum wind-down for your body.
And an invitation to “put to bed” and out of your mind, all the open items on your to-do list so you can end this day on a high note and get on with your night & life & good rest.
12 min | gentle yoga | guided relaxation
A gentle way into releasing stuck hips, stuck spine, stuck back, stuck breath, stuck stories …
Unstick your WHOLE self in just 12 minutes tonight.
release your day, relax into your night.
13 min | gentle yoga | meditation tips | bedtime story | relaxation
A reminder that this is not a self-improvement plan. This is a discovery path, back to YOU.
The YOU who is enough, right now, exactly as you are, in this moment.
A relaxed, reclined full-body stretch to wind down your day and welcome yourself home, tonight.
“You don’t need to work so hard to be here.”
17 min | gentle yoga | meditation tips | relaxation
A steadily unfolding deep stretch that keeps you low and slow and close to the ground in order to …
Stay open, find space in your body and learn to soften into your edge.
Embody on your yoga mat the space, the grace, the softening, perhaps, you seek in the rest of your life, too.
Space and grace and softening our hard edges - just 17 minutes away.
Ahh, and a bit of meditation inspiration from my teacher Pema Chödrön through me, to you.
15 min | gentle yoga | meditation tips | relaxation
Shake off the day. Sound, movement, breath to let it alll go.
Stand with strength and purpose.
Open your spine to cultivate flexibility and equanimity (bend, so you don’t break!).
Same for your mind, tonight, dear one - strength, flexibility, and equanimity with more meditation tips from Pema Chödrön.
10 min | meditation | breathing | meditation tips
Just 10 minutes away from leaving your day behind.
A special, guided 10-mindful meditation practice for you, tonight.
Look! You’re a meditator now ;)
(and of course, more meditation tips from the true profesh, Pema Chödrön).
13 min | gentle yoga | bedtime story | relaxation
Open the whole back of your body.
Hamstrings - check!
Hips - check!
Glutes - check!
Spine & back - check!
Shoulders - check!
And a bedtime story from one of my favorite books of all time.
25 min | gentle yoga | let go | bedtime story | rest
Loosen your grip.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
19 min | gentle yoga | let go | bedtime story | rest
Keep going, dear one.
Dig deeper, dear one.
Loosen your grip, dear one.
LET GO of what you no longer need to hold, the habits that no longer serve you, embody the shedding of old layers, stuck storylines that keep us small.
Exhale, exhale, exhale.
If you want to change the way you feel, start by changing the way you move.
For the ritual of these days 11-20, the embodiment of letting go. Again and again and again.
Radical transformation, right this way.
18 min | restorative yoga | heart opening | bedtime story | relaxation
Set your intention for these next 10 days…
what is it you’re ready to INVITE into your life right now?
what ideas, dreams, goals, and habits do you want to IGNITE right now?
what is that you’re trying turn on in your life right now?
an embodied answer to those questions in tonight’s practice:
a heart-opening yoga practice
& 10 pieces of activating wisdom in my own life right now. fresh, new lessons from me, just for you.
18 min | gentle yoga | bedtime story | relaxation
A full spectrum, full body unfolding for your body tonight.
Get ideas moving, get energy & inspiration moving, as you come, slowly, surely back to the center of yourself tonight.
WHO you are and what you came here to do.
YES to all that.
18 min | gentle yoga | self-massage | bedtime story | relaxation
Focus: Your “Computer Muscles”
Hips, sides of the waist, shoulders, chest, spine.
Our lives live in our body. The imprint of a day. Where we hold on without even noticing. Without ever notice.
Open, dear one. Soften and open. The space around the heart. Yes, yes, there it is.
suggested prop: a tennis or lacrosse or massage ball.
(and, a special guest star ;)
25 min | breath work | gentle yoga | meditation | relaxation
A reminder today that no matter how busy, how hurried, how rushed, how stressed a day might be - you can always come back. Come back to this practice. Come back to yourself.
A full-body movement practice to unwind your body and my signature 4-step meditation, SALT, to unwind your mind tonight.
Let this be a gracious place for you to land.
15 min | gentle yoga | bedtime story | relaxation
hips, glutes, twists, core work.
and you don’t even have to get up.
let’s not overthink it tonight.
let’s just begin.
10 min | restorative yoga | bedtime story | guided relaxation
10 minutes.
1 restorative yoga pose.
(aka make a little bed, take a little nap.)
suggested prop: yoga bolster or bath towel or blanket
18 min | restorative yoga | gentle yoga | bedtime story | relaxation
A wind-down practice inspired by some of my absolute favorite things:
poetry and nature
nature and poetry
good teachers to me and now I hope to you to find a bit of generosity to ourselves tonight.
a restorative pose to begin, a few gentle yoga stretches to unwind what the day did, and a poem to bring you into deep, good rest.
10 min | breath work | gentle yoga | bedtime story | relaxation
more …
poetry and nature
nature and poetry
also an invitation to sit together quietly, to gather ourselves in, to come home to ourselves at the end of the day - aka meditation & breath work ;)
and finally some gentle yoga to, like alchemy, integrate the day.
so much, gently packed into less than 10 minutes!
20 min | breath work | gentle yoga | bedtime story | relaxation
this 20 minute practice is one of my favorites, hands-down.
a bit of everything you need at the end of the day.
including THE poem that, to me (and to many) feels like FREEDOM.
14 min | gentle yoga | bedtime story | relaxation
can you believe you’ve made it 30 days together?
this whole practice - a full body celebration of showing up for yourself, anchoring in good, generative evening habits, today & everyday.
this heart-opening practice feels like love, embodied, to me.
12 min | guided relaxation
no time, no energy left?
this one’s for you.
come exactly as you are - no yoga mat, no change of clothes required.
you can even do this practice in bed, I promise.
guided relaxation, right this way.
12 min | guided relaxation
more of yesterday’s guided relaxation, with a twist.
because who ever said no to more rest?
no time, no energy left?
this one’s for you.
come exactly as you are - no yoga mat, no change of clothes required.
you can even do this practice in bed, I promise.
guided relaxation, right this way.
13 min | gentle yoga |
this is an old-school gentle yoga.
the kind I first started teaching in Washington, DC.
Hot off the heals of my stressed-out, over-taxed, burnout lawyer life.
Needing healing balm of my own and finding that, well, so did the rest of DC ;)
Hard work & hustle are out.
What would it feel like to work gently?
14 min | gentle yoga | guided relaxation
more old-school gentle flow.
heart-opening restoration & movement, just for you tonight.
(also chest, shoulders, hamstrings, and more - this is a 360 practice, dear one … in less than 15 minutes!)
suggested prop: yoga block or a blanket to fold up
14 min | gentle yoga | guided relaxation
more old-school gentle flow.
heart-opening restoration & movement, just for you tonight.
(also chest, shoulders, hamstrings, and more - this is a 360 practice, dear one … in less than 15 minutes!)
suggested prop: yoga block or a blanket to fold up
28 min | gentle yoga | guided relaxation
this class is a bow to my old “lunar flow class” on Thursday evenings in Washington DC.
that point in the week when the whole town just needed to exhale.
and those instructions like “find your spine,” when all my fellow type-A, high-achieving, stressed out professional friends just let the whole damn thing go.
tonight, linger a little longer in this nearly 30 minute practice. come back to this quieting, full body practice the next 3 nights and see how it feels for you to keep exploring a calmer energy to sustain your days and nights.
yes, yes, yes, one of my favorites.
p.s. want to add some music tonight?
try one of these:
https://open.spotify.com/playlist/5ci43wRpTQbdvWaYl3QJtk?si=BJD70JC-SKOrxcf0KDzTfA
https://open.spotify.com/playlist/5DF8k3flJX9U9gYVoN5Ms2?si=mV7QNrkxRw6RPSNf2sObzg
28 min | gentle yoga | guided relaxation
this class is a bow to my old “lunar flow class” on Thursday evenings in Washington DC.
that point in the week when the whole town just needed to exhale.
and those instructions like “find your spine,” when all my fellow type-A, high-achieving, stressed out professional friends just let the whole damn thing go.
tonight, linger a little longer in this nearly 30 minute practice. come back to this quieting, full body practice the next 3 nights and see how it feels for you to keep exploring a calmer energy to sustain your days and nights.
yes, yes, yes, one of my favorites.
p.s. want to add some music tonight?
try one of these:
https://open.spotify.com/playlist/5ci43wRpTQbdvWaYl3QJtk?si=BJD70JC-SKOrxcf0KDzTfA
https://open.spotify.com/playlist/5DF8k3flJX9U9gYVoN5Ms2?si=mV7QNrkxRw6RPSNf2sObzg
28 min | gentle yoga | guided relaxation
this class is a bow to my old “lunar flow class” on Thursday evenings in Washington DC.
that point in the week when the whole town just needed to exhale.
and those instructions like “find your spine,” when all my fellow type-A, high-achieving, stressed out professional friends just let the whole damn thing go.
tonight, linger a little longer in this nearly 30 minute practice. come back to this quieting, full body practice the next 3 nights and see how it feels for you to keep exploring a calmer energy to sustain your days and nights.
yes, yes, yes, one of my favorites.
p.s. want to add some music tonight?
try one of these:
https://open.spotify.com/playlist/5ci43wRpTQbdvWaYl3QJtk?si=BJD70JC-SKOrxcf0KDzTfA
https://open.spotify.com/playlist/5DF8k3flJX9U9gYVoN5Ms2?si=mV7QNrkxRw6RPSNf2sObzg
14 min | restorative yoga | guided relaxation
yin yoga practice - the BEING counterpoint to all our DOING.
I can’t think of a better way to wind down our 40 quiet evenings together.
suggested props: “official” yoga ones like blocks and bolsters or just the cushions & blankets & pillows from your Real Life :)
9 min | restorative yoga | meditation tips | self-massage | guided relaxation
In just under 10 minutes (we can find that time, right?!)
to make a tiny bed
and take a delicious tiny nap
suggested props: a wall or your bed or your couch, a couple pillows, bolster and block if you have one
thank you SO much for simply BEING here with me.