Grounded

Grounded I operate a practice that provides wellness coaching, yoga, and therapeutic services, such as assessments and individual therapy.

Finding Our Voice: Balancing the Throat ChakraThis past week in our Chakra Balancing Group, we focused on the throat cha...
12/21/2025

Finding Our Voice: Balancing the Throat Chakra

This past week in our Chakra Balancing Group, we focused on the throat chakra — the center of communication, self-expression, and truth. One meaningful shift in this session was the intentional use of voice as a core part of the practice. I’ll admit, chanting in front of others doesn’t come naturally to me. Still, I knew that working with the throat chakra called for sound....

This past week in our Chakra Balancing Group, we focused on the throat chakra — the center of communication, self-expression, and truth. One meaningful shift in this session was the intentional use…

Yoga Therapy Session for the 3rd Chakra (Manipura)Here's the sequence we practiced at our last yoga therapy group: Openi...
12/02/2025

Yoga Therapy Session for the 3rd Chakra (Manipura)

Here's the sequence we practiced at our last yoga therapy group: Opening Grounding (5 minutes) Seated or reclined with one hand on belly, one on heart Invite slow diaphragmatic breathing Bring awareness to the space between navel and ribcage Visualization: a warm golden light igniting like a small flame Emotional check-in: “What feels heavy here? What feels strong?” Optional affirmation:...

Here’s the sequence we practiced at our last yoga therapy group: Opening Grounding (5 minutes) Seated or reclined with one hand on belly, one on heart Invite slow diaphragmatic breathing Brin…

Chakra Yoga Therapy Sequence for Emotional Balance & FlowSession from Last Night’s Group The second chakra, or Sacral Ch...
11/24/2025

Chakra Yoga Therapy Sequence for Emotional Balance & Flow

Session from Last Night’s Group The second chakra, or Sacral Chakra (Svadhisthana), is the energetic center connected to emotional flow, creativity, pleasure, and the ability to experience life with a sense of fluidity rather than tension. Located in the low belly and pelvis, this chakra helps us connect to movement, sensation, and healthy boundaries. When balanced, it supports flexibility — both physically and emotionally — allowing us to feel our feelings without becoming overwhelmed by them....

Session from Last Night’s Group The second chakra, or Sacral Chakra (Svadhisthana), is the energetic center connected to emotional flow, creativity, pleasure, and the ability to experience life wit…

Exploring a Mind–Body Lens for Mental and Physical Wellness Since completing my yoga therapist training, I’ve been slowl...
11/13/2025

Exploring a Mind–Body Lens for Mental and Physical Wellness Since completing my yoga therapist training, I’ve been slowly weaving more yogic therapeutic elements into my clinical counseling practice. One of the most helpful bridges between traditional mental-health models and yoga therapy has been using the chakra system as a lens for understanding health, behavior, and emotional patterns. Whether a client approaches chakras and “energy medicine” literally or metaphorically, the framework gives them another way of exploring what’s happening in their body and mind—and often opens new pathways for healing....

Exploring a Mind–Body Lens for Mental and Physical Wellness Since completing my yoga therapist training, I’ve been slowly weaving more yogic therapeutic elements into my clinical counseling practic…

It's the end of October and the beginning of November with Halloween and Dia de los Mu***os behind us. I love the idea o...
11/03/2025

It's the end of October and the beginning of November with Halloween and Dia de los Mu***os behind us. I love the idea of having a time of the year dedicated to thinking of the after life and of honoring our ancestors. However, with all the reminders of death during this particular holiday season, grief can be stirred up. There may be those who have been triggered and wondering what is going on with their swings in emotional states....

It’s the end of October and the beginning of November with Halloween and Dia de los Mu***os behind us. I love the idea of having a time of the year dedicated to thinking of the after life and…

It’s that time of year when many people start to feel a subtle shift in mood. Energy dips, irritability creeps in, and m...
10/28/2025

It’s that time of year when many people start to feel a subtle shift in mood. Energy dips, irritability creeps in, and motivation seems to disappear. For some, these changes are mild; for others, they mark the start of Seasonal Affective Disorder (SAD). Some of my clients who are particularly sensitive to the darker months start “winter therapy” as soon as the days shorten....

It’s that time of year when many people start to feel a subtle shift in mood. Energy dips, irritability creeps in, and motivation seems to disappear. For some, these changes are mild; for others, t…

So many people enter counseling because they want to feel that their thoughts and feelings matter. They’ve grown up in f...
10/25/2025

So many people enter counseling because they want to feel that their thoughts and feelings matter. They’ve grown up in families or relationships where they weren’t made to feel important or worthy. At the heart of it, they want one thing — to be validated. There are several definitions of validation, but the one that most people long for is this:...

So many people enter counseling because they want to feel that their thoughts and feelings matter. They’ve grown up in families or relationships where they weren’t made to feel important or worthy.…

The vagus nerve is a very long nerve that carries signals back and forth to your brain, heart, lungs and digestive syste...
10/16/2025

The vagus nerve is a very long nerve that carries signals back and forth to your brain, heart, lungs and digestive system. It is the longest cranial nerve in your body. It is said to run from the brain all the way to the large intestines. It also has branches that reach all of our major organs. I tell clients that the vagus nerve is what people consider to be the "lizard brain" of the body....

The vagus nerve is a very long nerve that carries signals back and forth to your brain, heart, lungs and digestive system. It is the longest cranial nerve in your body. It is said to run from the b…

Last week I posted a piece on Mindfulness Practicing for ACT. Here's another practice , this time using a warrior II pos...
10/14/2025

Last week I posted a piece on Mindfulness Practicing for ACT. Here's another practice , this time using a warrior II pose. I like Warrior II, Virabhadrasana II (veer-ah-bah-DRAHS-anna), for generating a feeling of power and focus. Try this exercise when you are having difficulty with finding motivation. Part one: The pose Face the long side of your mat with your arms stretched straight out from your shoulders and your feet parallel to each other in a wide stance....

Last week I posted a piece on Mindfulness Practicing for ACT. Here’s another practice , this time using a warrior II pose. I like Warrior II, Virabhadrasana II (veer-ah-bah-DRAHS-anna), for g…

We are presently facilitating a mindfulness group at Grounded for Peace. The group's purpose is to supplement clients re...
10/09/2025

We are presently facilitating a mindfulness group at Grounded for Peace. The group's purpose is to supplement clients receiving Acceptance and Commitment therapy. The group is also useful to those who want an introduction to ACT. (A good description of ACT can be found on Psychology Today: ) ACT stems from traditional Cognitive Behavior Therapy but differs in a few ways....

We are presently facilitating a mindfulness group at Grounded for Peace. The group’s purpose is to supplement clients receiving Acceptance and Commitment therapy. The group is also useful to …

(Ideal for beginners or those building their practice.) How to Practice: Settle In (1 min) Sit back in your chair or lie...
10/07/2025

(Ideal for beginners or those building their practice.) How to Practice: Settle In (1 min) Sit back in your chair or lie down on a mat. Let your eyes close or soften your gaze. Body Scan with Breath Awareness (2 min) Inhale gently through the nose, noticing the rise of the chest or belly. Exhale slowly, feeling your body relax....

(Ideal for beginners or those building their practice.) How to Practice: Settle In (1 min) Sit back in your chair or lie down on a mat. Let your eyes close or soften your gaze. Body Scan with Breat…

"Pose" of the Week - Cat/Cow Flow How to Do It: Come to hands and knees with shoulders over wrists and hips over knees. ...
09/16/2025

"Pose" of the Week - Cat/Cow Flow How to Do It: Come to hands and knees with shoulders over wrists and hips over knees. Inhale: arch your back, lifting your chest and tailbone (Cow). Exhale: round your spine, tucking chin and tailbone (Cat). Continue flowing with your breath. Why It Helps:This gentle movement synchronizes breath and body, helping to release physical tension while calming the nervous system. Time: 1–2 minutes Want to go deeper? Subscribe to my Grounded Path Membership for bonus content, including exclusive guides and practices.

“Pose” of the Week – Cat/Cow Flow How to Do It: Come to hands and knees with shoulders over wrists and hips over knees. Inhale: arch your back, lifting your chest and tailbone (Co…

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1100 Revolution Mill Drive, Suite 9
Greensboro, NC
27405

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