Present Moment Mindfulness and Yoga

Present Moment Mindfulness and Yoga Mindfulness and movement that awaken your nervous system’s capacity to
regulate, connect, and thrive. Pause. Breathe, Return to Center. Breathe. Return to Center.

I help people navigate stress, burnout, and trauma using mindfulness, movement, and neuroscience-informed coaching. Join me for community events, Zoom workshops, and private sessions designed to regulate your nervous system, reconnect with your body, and return to your center. Based in Northeast Ohio—offering virtual and in-person sessions.

🌿 Pause.

⚓Trauma Recovery Weekly WisdomThe Armor We Forget We’re WearingSo many of us move through the day with invisible armor. ...
10/03/2025

⚓Trauma Recovery Weekly Wisdom
The Armor We Forget We’re Wearing

So many of us move through the day with invisible armor. It shows up in the set of the shoulders, the breath held without realizing, the way the body stays braced for something that isn’t happening right now.

That armor isn’t failure. It’s wisdom. At one point, your nervous system decided this was the safest way to protect you. And it worked. You made it through. But the strategies that once kept you safe can also keep you stuck, long after the danger has passed.

💡 Coaching insight: In trauma-informed mindfulness, we don’t rip the armor off. We build safety through choice. We ask: What does my body need to feel just a little less guarded today? Even the smallest signal—an exhale that feels complete, a shift in posture, a gesture of kindness toward your body—reminds your nervous system it has options now.

🎯 Practice in action:
Pause and get curious. Notice one place that feels guarded. Instead of demanding it to relax, invite a micro-shift—stretch your fingers, breathe into the back of your ribs, or place your hand gently where the tension lives. Not fixing, just listening. That simple act coaches your body back toward choice.

✨ Inquiry for you:
What does your armor look like today? And what’s one way you might remind your body it doesn’t have to carry everything at once?






Free event! Mindful Living GroupOctober 9th at 6:15pmTopic: The Truth Behind My Yes✨ Ever say “yes” when your body says ...
10/02/2025

Free event! Mindful Living Group
October 9th at 6:15pm
Topic: The Truth Behind My Yes

✨ Ever say “yes” when your body says “no”? It drains energy and trust. This month we’ll explore the truth behind our yes — and how boundaries become care.
✍️Registration required. https://presentmomentmy.com/mindful-living-groupamelia-event-list/
Donations welcomed!


💥 Ever think, “Why am I like this?”Survival looks like fight, flight, freeze, or fawn.Recovery looks like choice, clarit...
09/23/2025

💥 Ever think, “Why am I like this?”

Survival looks like fight, flight, freeze, or fawn.
Recovery looks like choice, clarity, calm, and feeling whole.

When stress or trauma hits, your biology takes the lead.
Those patterns — fight, flight, freeze, fawn — are wired for survival.
Automatic. Not chosen.

But survival mode doesn’t have to run your life forever.

That’s why I created a step-by-step coaching journey built on mindfulness and neuroscience.

✨ We start with a strategy session — looking at what you’ve already tried, what’s helped, and where you’d like to see change.
✨ From there, each session builds on the last, giving you science-backed insights, practical mindfulness tools, and strategies you can use right away.

What you’ll walk away with:
✔️ The ability to notice stress or trauma patterns before they take over
✔️ Anchors that bring you back to center fast
✔️ A way to rewrite old stories into values that actually guide you
✔️ More steadiness, more clarity, more you

💜 Available in person (Mentor/Painesville Township area) or on Zoom — wherever you feel most comfortable.

🌟 Less survival mode. More clarity, calm, and real connection.

👉 Know someone this might help? Pass it along to them to show you care. Curious to learn more? Send me a message — I’d love to share the details.



🧘‍♀️Mindful Living Tip of the Week🌙 The Hidden Cost of Lost SleepMost people know sleep is important — but here are a fe...
09/19/2025

🧘‍♀️Mindful Living Tip of the Week
🌙 The Hidden Cost of Lost Sleep

Most people know sleep is important — but here are a few things you might not realize:

🧠 A rested brain regulates emotions better. Without enough sleep, the brain becomes more reactive, which means stress and frustration hit harder.
💔 Poor sleep raises your long-term risk for dementia and heart disease — because the brain and body lose their nightly repair window.
😴 Rest isn’t just about “shutting down.” A well-rested brain actually resets itself, clears out waste, and builds resilience for the day ahead.

✨ This week, notice not just how long you sleep, but whether you wake up feeling restored. That’s the true measure of rest.

📅 Want to go deeper? Join me Saturday, Sept 20 at 9am ET on Zoom for a free 30-minute workshop:
“Why You Can’t Sleep (and How to Fix It).”
Message me for the Zoom link — and share this with someone you care about who could use better rest.



😴 5 Reasons You Can’t Sleep (and How to Fix Them)Tossing and turning at night? It’s not just you—and it’s not just “stre...
09/16/2025

😴 5 Reasons You Can’t Sleep (and How to Fix Them)

Tossing and turning at night? It’s not just you—and it’s not just “stress.” Here are 5 science-backed reasons your body resists rest:

1️⃣ Stress hormones that stay switched on
2️⃣ A mind stuck in overdrive (hello, 3am thoughts)
3️⃣ Tension stored in muscles and breath
4️⃣ Survival wiring that won’t let you fully power down
5️⃣ No real “off switch” for your nervous system

✨ The good news: you can retrain your system to rest.

Join me for a FREE 30-minute Zoom workshop:
Why You Can’t Sleep
🗓 Saturday, Sept 20 @ 9am ET

I’ll share simple, mindful, body-based tools to calm your nervous system and set yourself up for deeper sleep.

👉 Just comment “Sleep” below or DM me, and I’ll send you the Zoom link.

Let’s make your nights restful again. 🌙

🌿 Mindful Meet-Up: Exploring the Labyrinth 🌿✨ Sunday, September 28 • 10 a.m. • Merici Crossings at Ursuline College, Pep...
09/14/2025

🌿 Mindful Meet-Up: Exploring the Labyrinth 🌿
✨ Sunday, September 28 • 10 a.m. • Merici Crossings at Ursuline College, Pepper Pike

Start your Sunday with a peaceful community walk through the labyrinth. We’ll begin with a welcome and short meditation led by Sister Ann Winters, then step onto the winding path together—an ancient practice for slowing down, breathing deeply, and reconnecting with what matters most.

Bring a friend, wear comfy shoes, and join us for this simple yet meaningful experience. 💜

👉 If you plan to attend, please message me so Sister Ann knows how many guests to expect.



🧘‍♀️A time to come together as a community tomorrow. The Mindful Living group meets tomorrow, September 11th at 6:15pm a...
09/10/2025

🧘‍♀️A time to come together as a community tomorrow.

The Mindful Living group meets tomorrow, September 11th at 6:15pm at St. James Episcopal Church in Painesville.

This group learns ways to practice Mindful Living in our daily lives. Then we have a community meditation. All are welcome.

This is free. If you can make a donation it's much appreciated.

Join us and invite a friend.


⚓Trauma Recovery Weekly WisdomSafety Isn’t SilenceWhen you’ve survived trauma, staying quiet can feel like the safest op...
09/09/2025

⚓Trauma Recovery Weekly Wisdom
Safety Isn’t Silence

When you’ve survived trauma, staying quiet can feel like the safest option. Silence becomes a shield: don’t speak, don’t rock the boat, don’t risk being seen.

🧘‍♀️ Mindfulness reminds us that safety isn’t the absence of voice. It’s the presence of choice. You don’t have to shout your story. You can start with a whisper, or even with an honest word to yourself.

💡 Here’s the brain science:
Your vagus nerve acts like a communication highway between your body and brain. When you suppress expression, that highway gets clogged, keeping you stuck in protective states like freeze or fawn. But small, regulated expressions like writing a line in your journal, humming, even sighing, signal safety to the nervous system, easing tension and restoring flow.

🎯 This week, try one gentle practice:
Write one sentence you’ve never said out loud.
Hum or sigh softly, noticing the vibration in your chest and throat.
Share a truth with someone you trust—even if it’s just, “I feel tired today.”

🧠 Why it works:
Expression clears the backlog your nervous system carries. Tiny, safe acts of voice remind your body that you’re allowed to exist fully—not hidden, not silent.

✨ Inquiry for you:
Notice if there’s a small truth inside you today. Hold it gently—even if you choose not to share it out loud.




The Mindful Dog: Lesson 5📸 Featuring Lincoln, Chief Pause Officer. 😄One morning Lincoln sat absolutely still, watching r...
09/02/2025

The Mindful Dog: Lesson 5
📸 Featuring Lincoln, Chief Pause Officer. 😄

One morning Lincoln sat absolutely still, watching ripples travel across the pond. Five quiet minutes… then a duck landed and he lit up like a fireworks show. Classic. 🤦‍♀️🐶

🐶 Dog joke break: Why did the dog start meditating?
To practice a better paw-se before reacting. 😉

✨ Mindful takeaway: Meditation isn’t about getting good at meditation—it’s about getting good at life. Practice is a tool, not a trophy. We sit, breathe, walk, or chant so that later—when the email dings, the bill arrives, the kid sighs, or the driver cuts us off—we’ve got more space between “see” and “react.” Any form that helps you build that space counts: breath on the couch, mantra in the car, a slow walk with your dog, body scan before bed. The point is how you show up after the cushion: steadier, kinder, a touch less ruffled by ducks. 🦆

Lincoln’s note: “I’m not aiming for perfect stillness. I’m training my return to center.”

🐶❤️ Over 3 million dogs enter shelters each year. Adopting one adds a little more presence—and a lot more love—to the world.



🧘‍♀️Hi there! A reminder that the Mindful Living group begins meeting again on September 11th!This group learns ways to ...
09/02/2025

🧘‍♀️Hi there! A reminder that the Mindful Living group begins meeting again on September 11th!

This group learns ways to practice Mindful Living in our daily lives. Then we have a community meditation. All are welcome.

We'll meet the 2nd Thursday of the month (through May) at 6:15pm at St. James Episcopal Church in Painesville.

This is free. If you can make a donation it's much appreciated.

📝More info to follow to register. Mark your calendar for September 11th. Invite a friend.

So excited to see you soon!

🧘‍♀️Mindful Living Tip of the Week🌛Rest Is Not a LuxurySleep isn’t just rest. It’s your brain’s nightly repair crew.Skip...
09/01/2025

🧘‍♀️Mindful Living Tip of the Week
🌛Rest Is Not a Luxury

Sleep isn’t just rest. It’s your brain’s nightly repair crew.
Skip it too often, and the risks stack up: dementia, heart disease, immune dysfunction, anxiety.

💡 Here’s the brain science:
About 1 in 3 adults don’t get enough sleep. And it’s not just “busy thoughts” that keep us awake — your body’s rhythms matter too. One of the strongest sleep signals is temperature. When your core body temperature drops in the evening, your nervous system receives the cue to power down.

🎯 This week, try this:
Take a warm shower about an hour before bed. As your body cools afterward, that drop in core temperature tells your brain it’s time to rest.

🧠 Why it works:
The cooling phase after warmth mimics your natural circadian rhythm. Research shows it helps people fall asleep faster and experience deeper, more restorative rest.

✨ What’s one small shift you could make this week to help your body know it’s time for sleep?

👉 Coming Up:
On Saturday, Sept 20 at 9am ET, I’m teaching a live Zoom workshop: Why You Can’t Sleep.
I’ll show you the part of your nervous system that’s actually keeping you awake — and the surprising tool that calms it.

💌 Want first access to the registration link? Comment 🙋 or DM me your email to be added to the waitlist.



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