Clear Canvas Coaching and Holistic Healing

11/27/2025

Introducing Thankful Thursdays.

Please share in the comments what you’re grateful for today, this week, this month, this year, this life!

I’ll share mine as well 🙏🏻🥰

11/26/2025

✨ Wellness Wednesday — Snowstorm Wellness & Safety ✨

With the snowstorm rolling in, this is your gentle reminder to take care of both your safety and your wellbeing. Storms can bring tension, anxiety, and unpredictability — but they also invite us to slow down, ground ourselves, and move with intention.

Here’s how to care for yourself today:

❄️ Stay Safe

• Limit unnecessary travel — roads can get dangerous quickly
• Keep your phone charged and devices powered
• Have blankets, water, and essentials nearby in case of power outages
• Check on loved ones, especially elderly family or neighbors

❄️ Keep the Body Warm & Supported

• Dress in layers, even indoors
• Drink warm beverages to regulate your body temperature
• Avoid overexertion when shoveling — take breaks, breathe, and listen to your body

❄️ Care for Your Nervous System

Storms can activate your fight-or-flight response without you even realizing it. The sounds, the wind, the unpredictability — it all affects your energy.
Try:
• slow breathing
• grounding at home
• soft music
• warm baths or cozy blankets
• stretching to release tension
• dim lighting or candles to create calm

❄️ Embrace the Pause

A snowstorm is nature’s way of slowing everything down.
Let yourself lean into it:
• rest
• read
• journal
• be present
• enjoy the stillness

Remember: wellness is also about knowing when to pause, protect your energy, and nurture your sense of safety.

Take care of your body, your home, and your heart today.
Stay warm, stay grounded, and stay safe.

xo,
Stephanie

11/25/2025

✨ New Episode is Live!

In this week’s Mindful Energy Series, we’re rising into the warmth and power of the Solar Plexus Chakra — your energetic center of confidence, courage, identity, and personal power.

This episode helps you reconnect with your inner fire through mindfulness, reflection, and a guided practice designed to awaken your confidence from the inside out. 🌞

💛 In this episode, you’ll explore:
• What the Solar Plexus Chakra represents
• How your energy affects self-worth, motivation, and boundaries
• A guided practice to strengthen your inner fire
• Reflection prompts to reclaim your personal power.

🎧 Listen now on the Clear Canvas Podcast.



https://open.spotify.com/episode/4HqibZ2CIr2OUbxTCQK3yc

11/22/2025

11/19/2025

✨ Wellness Wednesday ✨

Self-love isn’t just eating well, sleeping enough, exercising, or treating yourself to spa days.
Those things matter — but they’re only part of the picture.

True self-love also means nurturing your emotional wellbeing.
How?
By actually feeling your emotions instead of shoving them down.

Hear me out!

Every emotion you experience carries a message.
It tells you what needs attention, healing, clarity, or boundaries.
When something triggers you, it’s not a flaw — it’s an invitation to reflect:

✨ Why did this bother me?
✨ Where have I felt this before?
✨ What is this emotion trying to teach me?

And here’s the part most people don’t know:
An emotion only takes about 90 seconds to move through the body when we allow ourselves to feel it without resisting or fueling it.

Ninety seconds.
That’s it.

What keeps emotions stuck isn’t the feeling itself — it’s the suppressing, avoiding, overthinking, or replaying the story attached to it.

When you acknowledge your feelings and let them flow, your nervous system regulates, your body relaxes, and you create emotional space to respond instead of react. You can release the emotion, reframe the situation, or move forward with the lesson it brought you.

But when we disconnect from our emotions — when we numb, distract, or avoid — they don’t disappear. They settle in the body. They build into tension, anxiety, overwhelm, shutdown, or burnout.

Avoidance creates internal chaos.
Expression creates internal safety.

Connecting with your emotions is a form of self-respect, because you’re giving yourself permission to be human.

Your feelings are not the problem — ignoring them is.
Self-love is sitting with what’s uncomfortable long enough to understand it, heal it, and transform it.

Today, give yourself permission to feel.
Your emotions are simply energy passing through — and they don’t need more than a moment of compassion.

xo,
Stephanie

11/17/2025

✨ New Episode

In this week’s Mindful Energy Series, we’re flowing into the Sacral Chakra — the energy center of creativity, emotion, and pleasure.

In this episode, we’ll explore how mindfulness helps us reconnect with our emotional flow — creating space to feel, express, and create with ease again. 🌊

💫 You’ll learn:
• The emotional and energetic role of the Sacral Chakra
• How to release emotional blocks through awareness
• A guided mindfulness practice to restore your natural rhythm

🎧 Tune in now on the Clear Canvas Podcast — where energy, emotion, and mindfulness come together to help you feel more aligned and alive.



https://open.spotify.com/episode/3yKZ5CoqmBXlV2lFBI4LeQ

11/12/2025

✨ Wellness Wednesday ✨

Self-love isn’t just about what you do for yourself — it’s about how you speak to yourself. 💛

We have around 60,000 thoughts a day — and most of them repeat from the day before. But how many of those thoughts are you consciously aware of? And more importantly… are they nurturing or critical? Uplifting or draining?

Your inner dialogue sets the tone for your emotional well-being. Every time you catch yourself in a spiral of self-criticism, you have a powerful opportunity — to pause, to notice, and to choose a new thought.

Even if that new thought feels uncomfortable or unbelievable at first, think of it as planting a seed. 🌱
Each time you return to self-compassion, you water that seed. And every time you release a harsh or limiting thought, you’re pulling out a w**d.

Over time, your inner garden begins to change — from chaos and overwhelm to calm and clarity. From self-doubt to self-trust. From criticism to care.

So today, take a mindful moment to listen to the tone of your thoughts.
Would you speak that way to someone you love?

Your mind is the soil where self-love grows — tend to it gently. 🌸

xo,
Stephanie

11/10/2025

New Episode ✨ Root Chakra — Grounding Into Safety and Stability

This week on the Clear Canvas Podcast, we begin our journey through the chakra system with the Root Chakra — the energy center that represents our foundation, safety, and connection to the Earth. 🌍

When this chakra is out of balance, we may feel anxious, insecure, or disconnected. But when it’s in harmony, we feel supported, safe, and grounded — no matter what life brings.

In this episode, I’ll guide you through simple mindfulness practices, grounding techniques, and reflections to help you reconnect with your roots and create a deeper sense of inner stability. 🌿

✨ Take a breath. Feel your feet on the ground. You are safe. You are supported. You belong.

🎧 Listen now — Mindful Energy: The Root Chakra — available on the Clear Canvas Podcast.



https://open.spotify.com/show/6hWM6opa12VLQJ5EKnK2x0

11/03/2025

⚡️ Welcome to the Mindful Energy Series — a new journey on the Clear Canvas Podcast exploring how energy influences how we think, feel, and show up in the world.

In this first episode, Stephanie introduces the concept of energy and the chakra system — seven energy centers that hold the key to balance, emotional wellness, and self-awareness.

Through gentle mindfulness and guided reflection, you’ll learn how to sense your energy body, recognize areas of openness or resistance, and begin to bring harmony back into your inner flow.



https://open.spotify.com/episode/2mCbBG8igvKr31y3rHV3fH

11/01/2025

It’s been a full year since I launched my very first episode of the Clear Canvas Podcast.

Join me as I reflect on the past year, and how simple nudge to “start a podcast” became a powerful practice of self-expression and emotional wellness.

I share the story behind the name, the lessons I’ve learned, and how trusting my intuition helped me overcome fear, procrastination and self-doubt.

You’ll hear stories of divine synchronicities, personal breakthroughs and what’s next for the podcast.

Whether you’ve been here from the beginning or just discovering the podcast, this episode is a celebration of growth, courage and the beauty of starting before your ready.

Happy One Year Anniversary Clear Canvas 🎊

https://open.spotify.com/episode/0gCBdjXZTomLVM09PvS27c

10/29/2025

✨ Wellness Wednesday ✨

Nervous System Regulation 🧘‍♀️

Your nervous system is at the heart of everything you experience — your thoughts, emotions, energy levels, sleep, digestion, focus, and even how safe you feel in your own body.

When we’re constantly stressed, rushing, or overthinking, we activate our sympathetic nervous system — also known as fight, flight, or freeze. In this state, your body is flooded with stress hormones, your heart rate increases, your muscles tighten, and your mind races. It’s designed to protect us in moments of danger — but when it becomes our everyday normal, it drains our energy and takes a toll on our physical and emotional health.

That’s why it’s so important to intentionally guide yourself into your parasympathetic state — also called rest, recovery and digest. This is where your body repairs, digests, heals, and restores balance. It’s where your breath deepens, your muscles release, and your heart softens. It’s where clarity, creativity, and calm are born. 🌿

We can’t avoid stress completely — but we can train our nervous system to recover faster and stay grounded through it.

Here are a few ways to support your parasympathetic state daily:

💫 Deep belly breathing or mindful breathing
💫 Grounding meditation or time in nature
💫 Gentle movement — yoga, stretching, Tai Chi, walking
💫 Listening to calming music
💫 Spending quiet time away from screens
💫 Practicing gratitude or mindfulness
💫 Laughing, connecting, or hugging someone you love

Every time you intentionally slow down and breathe, you send your body the message: “I’m safe.” And that safety allows healing and peace to unfold.

Wellness isn’t just about doing more — it’s about learning to pause and create safety within yourself.

This week, I invite you to find a few moments each day to calm your nervous system. Feel your body soften, your breath deepen, and your mind clear. That’s your parasympathetic state — your body remembering how to rest. 💛

xo,
Stephanie

10/27/2025

✨ New Episode ✨

Clear Canvas Podcast | Mindfulness & Self-Awareness Series — Episode 7

🧘‍♀️ Integration & Everyday Mindfulness

As we close this 7-part series, this episode helps you bring it all together — your awareness, breath, compassion, and emotional connection — and carry mindfulness into your daily life.

This is your reminder that mindfulness doesn’t just happen in meditation… it happens in the small, quiet moments of your day. 🌿

✨ Learn how to:
🌸 Integrate mindfulness into everyday life
🌸 Strengthen emotional awareness
🌸 Reflect and honor your growth

🎧 Listen now to Clear Canvas Podcast —
and as always… don’t forget to be mindful! 💫

https://open.spotify.com/episode/3i2CtO9LBdd8vBfw1ANO3f