MF Root & Rise Wellness Inc.

03/30/2026

Today’s journey was around releasing guilt and shame… and I could see just how long I’ve been holding onto it.

Not just carrying it— housing it.

Letting it shape how I see myself.
That quiet feeling of never quite being enough.

And as I sat in the room today… holding space for new and returning breathers…

I could see it in other women too.

Not always spoken.
But felt.

The same weight.
The same patterns.
The same softness underneath it all.

And it hit me—
how many of us have been holding this for far too long.

There are very few pictures of me from that time in my life… during a chapter where my mental health reached a breaking point.

I used to look at this image with so much shame.
It would eat at me.

Just me… fumbling to untangle my earbuds—
as tangled as my grasp on reality felt in that moment.

I wanted to forget it.
Push it away.
Pretend it wasn’t part of me.

But I don’t see it that way anymore.

I’m not trying to erase that version of me…
or pretend it didn’t happen.

I’m learning to see what it taught me—
about mental health, about what happens when we stay strong for too long, about how quietly things can build beneath the surface.

I’ve been working at seeing shame differently…

As Gabor Maté shares—
shame isn’t who we are… it’s something we learned.

And if it was learned,
it doesn’t have to stay.

Maybe it’s more like a visitor.
One we’ve let move in…
when it was never meant to.

And today felt like a small shift.

Not forcing it out— but no longer making space for it the same way.

A collective of brave women… willing to lean into the unknown and meet themselves there.

03/28/2026

Not everything needs to be understood to be felt.

This pop-up event with Stride Studio offers a space to slow down and reconnect with yourself beneath the noise.

If you’re in the Assiniboia area, I’d love to hold space for you! DM me for more info! Link in bio to reserve your headset! ✨

03/26/2026

We talk a lot about “working through things”…
but most of us were never shown how.

Guilt. Shame. Old layers that sit in the body.

This isn’t about forcing anything out.
It’s about creating enough safety for your body to finally let go of what it’s been holding.

No experience needed.
Just a willingness to show up as you are.

Hi there—welcome! I’m so glad you’re here. Take a look through the scheduled journeys below and choose one that feels right for you. Don’t see a time that works? Reach out or stay tuned, more offerings are always on the way. mf.rootandrise@gmail.com

03/25/2026

We live in a world that loves a quick fix.

It’s easy to reach for something new when things feel off. Something to help us feel better, even just for a little while.

But the truth is—
you can put new tires on a car, give it a fresh paint job, even deep clean the interior…
and it still won’t run right if the engine is struggling.

That’s what regulation feels like.

When your nervous system is overwhelmed or holding more than it can process, surface-level self-care doesn’t always land the way we hope it will.

It doesn’t mean those things don’t matter. They do. They support you.
But they land differently when there’s something steady underneath.

For me, that’s been breathwork.

Not a quick fix, just a place to return to. A way to release what’s been sitting there and come back into my body.

This upcoming journey is centred around releasing guilt and shame—
the kind that sits quietly and builds over time.

If you’ve been feeling heavy or stuck, this might be a space to begin letting some of that go.

Sunday, March 29
10:00–11:30 AM
Rouleau Public Library | $40 | Registration Link in Bio

Come as you are. No experience needed. Just a willingness to soften and see what’s ready to shift. ❤️

03/25/2026

The Regina Public Interest Research Group (RPIRG) is a student-run, student-funded non-profit organization dedicated to community-based research, education, action and awareness in the public interest. RPIRG exists to provide its members with the resources to be active citizens on the University of Regina campus and in the broader community.

RPIRG is holding a free seed giveaway this March 31st, from 12 pm to 7 pm at the university for all of the community! Every individual can get up to 7 packets of seeds of your choice. If you are someone growing for community, you can get upto 30 packets of seeds. We will have over 50 varieties to choose from. Most of our seeds are chosen for direct sowing, however, we do have options to start indoors first for gardeners who have equipment. Our initiative is about more than just seeds, it’s about building food security, encouraging sustainability, and growing community.

03/20/2026

Today feels like a quiet intersection of endings and beginnings. The first day of spring… and what would have been my grandma’s 96th birthday.

The smell of earth waking up, the soft return of life, the feeling that something is shifting beneath the surface—even if we can’t fully see it yet. Grams loved the simple things. And I think that’s what I carry most.

I find myself thinking about how nothing is ever truly gone—just transformed. Like the garden in early spring… what once looked still and lifeless slowly reveals that it’s been working all along.
… her voice, so simple and the matter-of-fact: “well now you’re going to have wet feet!”

And she wasn’t wrong!

Spring brings the light but also the puddles, the muddy boots, the soggy socks, a little nod to spring, the kids… and the endless laundry that comes with it!
Grief and growth can exist in the same breath.

So today, I’m holding both. Honouring her… and welcoming the season ahead!

🕊️

03/15/2026

Something I’ve noticed hosting online sessions…
Even when everyone is in their own homes, something still shifts when we breathe together.

Different houses. Different stories. Different things people are carrying. But for a little while, everyone is moving through the same music, the same breath, the same space being held.

It’s quiet in a way that’s hard to explain.
A reminder that even in a world that can feel pretty disconnected, we’re not actually doing life alone.

Tomorrow I’m hosting an online breathwork session.
You’ll be in your own cozy space, headphones in, and guided through this carefully crafted journey.

If you’ve been feeling the pull to slow things down for a bit, you’re welcome to join! ❤️
Link in bio. #

03/12/2026

Lately I’ve felt this knot in my stomach.
A quiet uneasiness. The unknown.
A sense of unsteadiness in a world where so much feels out of our control.

And I notice my oldest sensing it too.
In the conversations he overhears.
The misinformation from classmates, glimpses of the news, the constant noise of the world.

It reminds me how much our nervous systems absorb even when we try to shield the ones we love.

So I come back to what I can control.

Slowing down.
Staying grounded.
Reminding my kids they are safe.
Leaning into community.

If your nervous system has been feeling that slow burn too, you’re not alone.

I’m holding a few upcoming breathwork gatherings — quiet spaces to breathe, release, and settle the body.

If it feels supportive, you can find the details through the link in my bio.

03/09/2026

Every breathwork session is shaped by the people who step into the space. Holding space is an honour, but it’s the real people who come to breathe, to feel, and sometimes to share a piece of their experience that bring these journeys to life.

Thank you to those who were willing to put words to their experience and offer a testimonial. Your reflections help others understand what these spaces can hold. Some are called to share, others simply arrive and allow themselves to be present — both matter deeply.

Each person brings their own energy into the room, and in that shared space we learn from one another, grow together, and remember the power of genuine human connection. In a world that can feel disconnected, spaces like this remind us what it means to be human together.

03/08/2026

If your nervous system has been running a little hot lately…

you’re not alone.

Life has a way of asking a lot of us. As a mom, a wife, a sister, a daughter, a coworker — I know the rhythm of moving from one role to the next, holding things together, carrying what needs to be carried.

Breathwork has become one of the places I return to when I need to slow things down and come back into my body for a moment.

This month I’ve released a series of breathwork sessions both online and in person, in a few different locations. If you’ve been watching from the sidelines but feeling a little hesitant, maybe this is the gentle nudge.

If someone came to mind while reading this — the one you know could use a pause too — feel free to tag them below or share this with them. If you decide to come together, I’d love to offer you both $10 off your first journey.

And today especially — Happy International Women’s Day. A day to recognize the strength, care, and quiet resilience women carry for one another; in friendships, in families, in communities. The small ways we check in, show up, and remind each other we don’t have to do it all alone.

Hi there—welcome! I’m so glad you’re here. Take a look through the scheduled journeys below and choose one that feels right for you. Don’t see a time that works? Reach out or stay tuned, more offerings are always on the way. mf.rootandrise@gmail.com

03/07/2026

Growth often looks like creating a little more space to breathe.

4 breathwork journeys this month
3 in-person sessions
2 new locations
1 online

More opportunities to slow down, release what you’ve been carrying, and reconnect with yourself in a deeper way.

If you’ve been feeling the nudge, I’d love to hold space for you.

PM for more info!

Reserve your headset here!
https://calendly.com/mf-rootandrise