MF Root & Rise Wellness Inc.

02/07/2026

Outside today, everything felt muted — thick fog hanging low, the world hushed in a way that presses in rather than comforts. That kind of quiet you don’t just hear… you feel it in your bones. Even my ears were ringing, like my body was listening for something it’s been holding back.

I’ve been quieter on here lately.

Not because I had nothing to say,
but because I was listening to what my body has been carrying for a long time.

There comes a point when surviving stops feeling noble and starts feeling heavy.

I’ve been unlearning patterns that once kept me safe —
bracing, anticipating, staying small to keep the peace.
Ways of living that were learned in chaos and passed down quietly.

When negativity has a chokehold on me,
I can feel myself drowning.

Breaking cycles isn’t loud work.
It’s subtle.
It happens in the moments you choose not to engage,
when you pause instead of react,
when you realize calm shouldn’t feel foreign.

So I stepped back.
To breathe.
To feel my feet on the ground again.
To remember that peace is not something you earn by enduring more.

This season has been about truth without blame.
Boundaries without punishment.
And learning that I don’t have to carry what was never mine to heal.

I’m still here — just moving more intentionally.
Rooting for softer ways of being.
Choosing presence over performance.

02/04/2026

02/04/2026

I went into my first 9D breathwork knowing almost nothing. Just curiosity… and a quiet hesitation.

Part of me wanted to understand it first.
To be sure. To be prepared.
But another part — the part that’s tired of overthinking — said just show up.

So I did.

No expectations.
No fixing.
No forcing a moment.

What surprised me wasn’t anything dramatic.
It was how safe it felt to let my body lead.
To stop trying to make sense of things
and just notice what was already there. Feeling the pull to try it out for yourself? Link in bio for events.

02/01/2026

I don’t know about you, but January felt like it was 83 days long 🫠
If your body is tired, this is your invitation to rest.

Not to fix or push through anything, just to slow the breath, come back into your body, and let your nervous system settle in its own time.

What is a down-regulation journey?
It’s designed to help the nervous system shift out of stress or overdrive and into a calmer, more regulated state.

Instead of activating or pushing for release, the focus is on:
• safety and grounding
• slowing the breath and body
• reducing mental noise
• supporting rest and recovery

Down-regulation allows the body to soften and settle, without forcing or changing anything. It meets your nervous system where it is and gives it permission to slow down.

This one’s perfect for getting your toes wet, whether you’ve been curious to try, or want to come back after a first experience.

🤍 Registration link in bio

01/25/2026

Jumping on the bandwagon…
An ode to 2016
Pulled in many directions.
Building a classroom
caring for my little one,
running a business,
trying to hold onto the version of myself I wanted to be.
Funny how those patterns are still resurfacing now.
Moments of laughter, moments of quiet,
planning meals with friends who were just as busy,
sharing time, sharing life,
tiny joys that felt like everything.
Often returning home, to the land,
reminded of the blessing of time with two treasured angels.
A new life arrived in the family —
my niece, a quiet, joyful reminder of patience and love,
a miracle after waiting, hope, and persistence.
Connection with my husband —
fleeting date nights, shared laughter,
the small sparks we tried to keep alive
even as life pulled us in so many directions.
My baby boy growing fast,
time slipping away too quickly,
the ache of wanting to hold him a little longer.
Scales, diets, competition — they never defined me.
Control and comparison were distractions
from the things that truly mattered.
Life pulled me in many directions.
Attention stretched. Love flowed.
Even in the busiest, hardest days,
presence could be found.
2016, messy and beautiful,
stretching me, shaping me, teaching me.
Thank you for the lessons,
the laughter,
the love,
the struggle,
and the moments I wish I could hold forever.
#2016

01/24/2026

“When trauma gets triggered you don’t act your age, you act the age the wound was created.” — Dr. Gabor Maté

This Sunday’s session is about meeting the part of you that shows up when you feel overwhelmed, reactive, or suddenly small, not with judgment, but with understanding.

Through breath and guided visualization, we’ll connect with younger parts of the nervous system that learned to survive early, offering them safety, presence, and reassurance. This isn’t about fixing or reliving the past—it’s about building trust in the present.

When those parts feel seen, they don’t have to take over anymore. ❤️

01/21/2026

Today marks the 16th year of Bell Let’s Talk Day — a reminder of how much mental health matters.

I tried to make a flashy, inspiring reel. But this is the talk for me, pulling back the curtains.
Clothes not fitting right.
Waking up fu***ng angry.
Out of my favorite tea.
A pile of clothes sitting unfolded in baskets.
Work taking more than I feel able to give.

The dishwasher too loud.
Mini sticks scratching the floor.
A six-year-old melting down because he had to wear a toque.

Just life, the little things — until they’re not.

That irritability?
Those are yield signs.
Check-engine lights asking me to slow down.

I’ve been here before.
And no amount of tarot cards, yoga, or incense is a magic wand.
(Trust me.)

But breathwork helps.
Not the aesthetic kind — the real kind.
The kind that meets me tired, overextended, and human.

Because some things are hard to talk about.
But breath doesn’t need words.
It’s already in you.

If today feels heavy, slow down.
Breathe. Take a chance on yourself. 🤍
Breathe with me tonight — online at 8:00 PM
Spaces available. Link in bio.

01/17/2026

We don’t think twice about booking time for our bodies—chiropractors, eye checkups, cleanings, but where do we book time for our mental and emotional well-being?

9D Breathwork isn’t a magic key to healing, but it is part of your journey back to yourself. It’s a space to slow down, release what’s weighing you down, and reconnect with the parts of you that often get overlooked.

New offerings, new spaces, link in bio to register. DM for more info.

Exchange | Pense: $40 Online: $30 Regina: $50 Assiniboia: $55

Pricing varies by location to reflect travel and space considerations, while also honoring the time and focus of each session.

Your next moment of care is waiting!

01/17/2026

This puzzle has followed us through seasons.

We worked on it all summer. Colours separated. Pieces carefully packed into Tupperware, puzzle rolled, put into the closet for another day as if organization could guarantee completion. Then the Tupperware fell. Pieces everywhere. A reminder of unfinished business in a season that moved too fast, while I longed for slow summer days.

At Christmas, we pulled it back out. A few days in, early mornings allowed for a slowdown and time carved out for slowness, we could see the finish line when we realized we were missing a couple dozen pieces. I wasn’t ready to give up, so it went back under the couch. Waiting. Hoping.

I searched everywhere for those pieces.
Nothing. A reminder of the season of hustle I was back in.

Until we dealt with the kickback box — my “I’ll deal with this later” place. I’d walked past it for weeks, finally wanted to finish a task or two and my oldest offered to help sort it out.

And there they were.
Those damn pieces.

I could’ve finished the puzzle myself.
But I didn’t want to.

I wanted the people around the table.
Mom. Dad. The kids. My husband.
Different hands. Different energy.
A collective effort.

We finished it together.
Still three pieces short.

And honestly… that feels like life.

Completion doesn’t always come at the right time. It’s never perfect. The slow moments mattered more than the finished picture — the coming back to it, the shared investment. So much so that when it was done (or done enough), we started another.

Breathwork is a lot like that.
It’s not the missing piece.
It won’t heal everything.

But it peels things back.
Shines light where we’ve tucked things away.
Creates space for softness, connection, and feeling.

Not to fix us.
But to invite the light back in.
To remind us we don’t have to do it alone.

So I’m wondering…
what pieces are you still waiting to find? 🧩🤍

01/14/2026

01/13/2026

Winter isn’t supposed to hold rainbows.
It’s the season of endurance, of getting through.
And yet, every once in a while, the sun still finds a way in.

I’ve been thinking about how rest shows up the same way… not when life is calm, but when we finally let our bodies soften a little. I don’t think rest arrives when things are easy— it arrives when we finally stop bracing.

If that’s calling to you, come breathe with purpose from the comfort of your own home. Join us online Wednesday the 14th, 8:00PM–9:30PM.