I Am Penney Murphy

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I Am Penney Murphy

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⭐️ Masters Level Therapist | Women’s Wellbeing Helping high-functioning women manage stress, anxiety, overwhelm, burnout & life to feel like themselves again…or better!

02/28/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟴

This Is How Change Actually Happens

Here’s the truth.

Change rarely comes from one big decision.
It builds through small moments repeated with care.

You showed up this month.
You paused.
You noticed.
You experimented.

That matters.

If something feels even slightly steadier, lighter, clearer — that’s not accidental.

That’s attention at work.

Carry forward what felt right.
Let go of what didn’t.
And remember — you now know how to begin again.

Small practices. Big shifts.

Cheers,
Penney

02/27/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟳

Integration | You’re Not the Same as Day One

Pause for a moment.

You are not who you were on February 1st.

Maybe the changes are subtle.
A softer reaction.
A clearer boundary.
A moment of choosing differently.

Today’s reflection:
👉 What have you learned about yourself this month?

Not what you fixed.
What you noticed.

Awareness is growth in motion.

Take a second to acknowledge that.

Cheers,
Penney

02/26/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟲

Stress Reset | The Power of Recovery

Energy doesn’t just come from effort.
It also comes from recovery.

Today’s shift:
👉 Notice how you transition after something stressful.

Do you move straight into the next task?
Or do you allow a brief reset?

Stress activates the nervous system.
Recovery signals that it’s safe to return to balance.

Even 60 seconds of pause, breath, or movement can change how the rest of your day unfolds.

Recovery isn’t weakness.
It’s how energy is restored.

Make room for it.

Cheers,
Penney

02/25/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟱

Self-Compassion | The Energy of Encouragement

There’s a big difference between discipline and discouragement.

One moves you forward.
The other quietly wears you down.

Today’s practice:
👉 Notice where you’ve been hard on yourself — and change the tone.

Maybe it sounds like:
“I didn’t handle that well.”
“I should have done more.”
“I need to get it together.”

Instead of tightening, try this:
“What would help me respond differently next time?”
or
“What would feel steady from here?”

Encouragement creates energy.
Harshness drains it.

See what shifts when you choose the tone that helps you move.

Cheers,
Penney

02/24/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟰

Joy | Choosing Joy on Purpose

What if joy needed an invitation?

Not a big event.
Not a perfect mood.
Just a little intention.

Today’s invitation:
👉 Decide — ahead of time — where joy might show up.

Maybe it’s in a conversation you slow down for.
A stretch of quiet.
A moment of colour, music, or light.

When we give joy a place to land, we’re far more likely to notice it when it appears.

You don’t have to manufacture anything.
Just make room.

See what finds you.

Cheers,
Penney

02/23/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟯

Happiness | Designing Tiny Happy Habits

Happiness isn’t built through big overhauls.
It grows through small things done often.

Today’s practice:
👉 Choose one tiny habit that supports feeling good — and make it easy.

So easy it almost feels too small to matter.

A walk around the block.
A few pages of reading.
Stepping outside for light.

Consistency beats intensity every time.

Start where you are.

Cheers,
Penney

02/22/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟮

Wellbeing | What You Want More Of

Before we rush toward the next thing, let’s pause.

Today’s question:
👉 What do you want more of — in how your days feel?

Not what you want to achieve.
Not what you want to fix.

More ease?
More connection?
More creativity?
More lightness?
More time for you?

Naming what you want more of is a powerful act of direction.

Let that guide you.
If you’re ready to explore this more with an unhurried conversation — the kind that comes with good coffee or tea and room to breathe — I’d love to welcome you. We can make this happen! https://penneymurphyandassociates.janeapp.com/ #/work-with-penney-murphy

Cheers,
Penney

02/21/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟭

Ease | A Gentle Weekend Reset

Before the next week begins, let’s reset gently.

Today’s invitation:
👉 Clear one small space.

A surface.
Your purse.
A drawer.
A corner of a room.

Not to be productive — but to create a bit of breathing room.

Creating space around us often encourages space within us and a sense of ease.

Go lightly.

Cheers,
Penney

02/20/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟮𝟬

Integration | A Moment of Openness

Before the week closes, let’s pause for a moment.

Today’s invitation:
👉 Name one moment this week that felt open or expansive.

It might have been small.
Easy to miss.
Hard to describe.

You don’t need to hold onto it.
Just acknowledge that it happened.

Noticing matters. Because once you notice, you can create more moments that make you feel really alive!

Cheers,
Penney

02/19/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟭𝟵

Stress Reset | Using Stress as Information

Stress makes us feel uncomfortable but it's also sending us a message.
It’s giving us information.

Today’s practice:
👉 Ask your stress one simple question: “What is this asking for?”

Rest?
Support?
Boundaries?
Movement?

When you respond with curiosity instead of resistance, your nervous system has an easier time settling — because it feels heard, not overridden.

You don’t need to eliminate stress.
You just need to listen differently. And pay attention to what it's telling you.

Stress is one of my specialities. If you'd like to learn more about it or some new effective ways to manage it...let's work together!

Here's a direct link to my calendar:
https://penneymurphyandassociates.janeapp.com/ #/work-with-penney-murphy

Cheers,
Penney

02/18/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟭𝟴

Meaning | Following What Feels Alive

Aliveness often shows up before clarity does.

It’s a feeling — not a plan, not a full answer.

Today’s reflection:
👉 What has been quietly holding your interest lately?

Something you keep returning to.
Something that sparks curiosity or engagement.
Something that feels a little energizing when you think about it.

You don’t need to turn this into a goal or take action yet.
Just notice where your attention naturally wants to go.

That pull is meaningful information.

Want to explore this a bit more? I'd love to be your guide 🤍
https://penneymurphyandassociates.janeapp.com/ #/work-with-penney-murphy

Cheers,
Penney

02/17/2026

𝗙𝗘𝗕 '𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱' 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 — 𝗗𝗔𝗬 𝟭𝟳

Joy | Play Without a Purpose

Here’s a small invitation for today.

👉 Do something playful — without a goal.

Doodle.
Move your body in a silly way.
Sing along loud & proud to your favourite song.
Play the air guitar.
Dance like Elaine on Seinfeld.

Play doesn’t need to be efficient or impressive.
It’s one of the quickest ways back to aliveness.

Let it be light.

Cheers,
Penney

Address

518 Circle Drive East
Saskatoon, SK
S7K0T8

Website

https://www.penneymurphy.com/penney/

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