MF Root & Rise Wellness Inc.

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

03/05/2026

Lately I’ve been realizing how many women are quietly walking their own version of a journey.

Moms in the thick of it.
Women watching their kids grow up faster than they imagined.
Empty nesters wondering what the next chapter looks like.

We spend so many years showing up for everyone else that somewhere along the way… we lose track of ourselves a little.

This season for me has been about slowing down enough to listen again.

To my body.
My intuition.
My life.

It’s not always comfortable.
But it feels honest.

02/28/2026

Well… we survived the first full week back after February break!

The lunches got packed, the kids mostly made it out the door, and the prairie weather kept us humble — rubber boots and neck warmers all within 48 hours.

No wonder the nervous system’s a little sideways.

Today I’m soaking up the sunshine, unclenching my jaw, and taking a breath that actually reaches my lungs.

If you’re feeling a little crispy too… this is your reminder to pause for a minute. Step outside. Drop your shoulders.

The small resets count. 🤍

Disclaimer: no siblings were harmed in the making of this moment. Emery = head protection. Sawyer = snow crew on top deck. Carry on!

02/24/2026

Trying something new can feel scary, especially when it asks you to slow down and actually feel.

But breathwork has a way of meeting you exactly where you are.

If you’ve been carrying guilt, shame, or just that heavy feeling you can’t quite name… this weekend’s journey is a gentle invitation to release what your body is ready to let go of.

Releasing Guilt & Shame
Saturday, Feb 28 3:00-4:30PM
📍 Connected Wellness Centre YQR — Regina

You don’t have to have it all figured out. You just have to be willing to show up.

Registration link in bio.
PM me if you’re curious or want to chat more. 🤍

02/17/2026

A nod to spring.
Valentine’s weekend, and a reminder that love doesn’t have to be loud. Sometimes it looks like a mopped floor and my favourite supper. A visit with a treasured friend.
A mother–son hockey road trip.
Northern lights flickering on the drive home.
In the quiet pockets—
Plant babies started in milk-jug greenhouses.
Morning board games, still in pyjamas.
Patio chairs pulled outside, soaking up the sun.
And of course—
The tears.
The arguments.
Muddy boot tracks and soaked clothes,
evidence of afternoon adventures.
Moments are fleeting.
I’m soaking them up, knowing there’s a winter storm on the horizon.
Learning, slowly, to appreciate the slowdown—
even when it comes wrapped in mess and noise.

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