Mindfulness with Joan

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Mindfulness with Joan

As your holistic wellness and life coach I walk along side you on your journey to wholeness and increased overall well-being and health.

I help you achieve balance in your life, reduce stress and discover your gifts and passions.
~Joan (She/Her) In addition to coaching, I am also a PSYCH-K® Facilitator and a Gendai Reiki Practitioner.

12/29/2025

Before you rush into 2026… pause and look back 💫
I love fresh-start energy as much as anyone.
New goals. New plans. New intentions.
But before you jump straight into “what’s next,” I want to invite you to do something softer:
✨ Take a breath
✨ Look back
✨ Give yourself some credit
Growth doesn’t only show up in big milestones.
It’s also in:
• the boundary you finally set
• the hard conversation you handled differently
• the “no” you said even when it felt uncomfortable
• the rest you allowed instead of pushing through
• the healing you started, even if it’s not finished yet
You don’t have to have everything figured out to be proud of yourself.
You just have to notice: I’m not the same person I was a year ago.
Before you plan 2026, ask yourself:
What did I survive?
Where did I choose alignment?
What did I let go of?
What supported my well-being the most?
And if you love a gentle intention, try choosing a word for 2026,
Not a goal. Not a resolution.
Just a quiet compass.
Before you dream forward…
Give yourself that high-five. 🙌
You’ve come farther than you realize. 💛
What word is calling to you for 2026?

12/18/2025

What if you’re not actually stuck…
What if you’re just having trouble hearing yourself through all the noise?

So many of the people I work with tell me:
“I don’t even know what I want anymore.”
“I wish someone would just tell me what to do.”
“I’m exhausted from overthinking every decision.”
If that’s you, I want you to know, you’re not broken, and you’re not behind.

What I see again and again is this:
You already carry deep wisdom within you. It just gets harder to access when life feels loud, demanding, and overwhelming.
My role isn’t to fix you or give you all the answers.
It’s to help you slow down, listen differently, and gently uncover what’s been there all along.

Together, we create space to:
✨ Tune into what your body, heart, and mind are saying
✨ Quiet the stress, “shoulds,” and outside expectations
✨ Turn your inner knowing into your next kind, clear step
You’re wise. You’re human. You’re carrying a lot.
And you don’t have to carry it alone.

If this resonates, send me a message or schedule a free 15-minute discovery call.

No pressure, just a real conversation about what you’re navigating and how psychology coaching might support you.

12/15/2025

There’s a special kind of magic when your adult kids come home for the holidays. ✨
It’s not the same as when they were little - holiday parties, school concerts, toys everywhere - but there’s a deeper, quieter joy in this season.
The door opens, the suitcase rolls in, and suddenly the house feels different. There’s laughter in the kitchen again. Shoes by the door. Dirty dishes in the sink. Late-night conversations at the counter.
The sweetest part? When they’re grown, time together isn’t a given anymore. It’s a choice.
They’re saying an intentional “yes” to family in the middle of their busy, unfolding lives. That alone is something to cherish. 🧡
The good stuff is usually in the in-betweens:
• Hugging and crying when you see the stocking for the kitty who crossed the rainbow bridge
• Decorating the tree and laughing at a broken handmade ornament that somehow survived another year
• Wrapping presents and catching up on the real stuff
• Going to Pilates together, side by side on a reformer
• Cooking and baking together, dirtying every pan in the kitchen
• Watching a show you both love, not because it’s special, but because you’re doing it together
When we loosen our grip on how it should look, we can finally see how beautiful it already is.
This year, my quiet intention is simple:
be present, be curious about who they are now, and savor the ordinary magic of sharing space again… even if it’s messy, loud, or beautifully imperfect.
If your adult kids are coming home this year, what’s one small moment you’re looking forward to? 💫

12/08/2025

Have you ever answered a question on autopilot?
Same. 🙋‍♀️
There’s a scene in Miss Congeniality where someone’s asked to describe their “perfect date” and she says:
“April 25th… it’s not too hot, not too cold. All you need is a light jacket.” 😂
But it made me think, how often do we respond from habit instead of presence?
Lately I’ve been practicing the power of the pause:
✨ one breath before I answer
✨ noticing what’s really being asked
✨ responding from my heart, not my stress
It’s shifted every conversation.
So tell me:
What’s your perfect date?
The calendar kind… or the connection kind? 💛
Read the full blog and more at the link in my bio!

12/03/2025

🍪 Yesterday was National Cookie Day, but let’s make it nervous system style.

If you had to choose one today:
👉 Chocolate chip = 3 heart-centered breaths
👉 Sugar cookie = 5 quick gratitudes
👉 Gingerbread = 20-second shake + stretch

Your nervous system doesn’t need huge changes, just tiny, loving interrupts.

Tell me in the comments: Which “cookie reset” are you choosing today? Drop the emoji: 🍪💛

I love chocolate chip cookies…tell me where you have had the best chocolate chip cookie ever! Also, I do not like gingerbread cookies but I just got up, took a break from working and stretched and walked up and down the stairs a few times and I am ready to take on the rest of my day!

12/01/2025

Feeling drained already and December just started?
You might be leaking energy without realizing it.

Here are 3 grounding shifts to help you protect your energy this month:
1. Balance your to-do list
Add something that supports you, even a 15-minute break away from your phone.
2. Empty your mind onto paper
Your mental clutter is draining you. Get it out of your head and into the open.
3. Check where your “yes” is going

If it doesn’t support you, it’s okay to say a kind, clear “no.”
You’re not meant to power through the month on empty.
Protect your energy. Nourish yourself. Choose the small shifts that bring you back into alignment.

Read the full post on the blog, link in bio!

11/24/2025

This week’s energy? Slow down. Let things unfold. Reconnect with who and what matters most. ✨

Who cares if the turkey is dry or the table isn’t picture-perfect?
Thanksgiving isn’t about how it looks, it’s about how it feels.
Watch the silly movies.

Cuddle your people and pets.
Laugh at the chaos.
Savor the love.
Connection is your medicine this week.

Let the heartfelt conversations be the real gift.

I shared more about this on the blog (and told my hilarious green bean casserole fail story 😂).
What’s your favorite Thanksgiving memory? Drop it below!

11/21/2025

Are you a business owner looking for a support program for your team without the traditional EAP?

I’m now offering low-cost 1:1 wellness sessions that help employees shift from anxious → grounded, reactive → intuitive, and overwhelmed → clear, calm, and fully present.

These sessions help your team:
• Move from stress to peace
• Tap into their most intuitive, high-functioning self
• Communicate with more clarity
• Feel better so they can show up better
Give your employees the gift of wellness this year.

✨ 15-minute discovery calls now open, message me to chat about how we can partner.

11/20/2025

Apparently this Friday is World Hello Day 👋

Which feels like perfect medicine for this almost-holiday, slightly-frazzled season.

Today’s (light-hearted) experiment:
👉 Trade one scroll for one genuine hello.

Say hi to the barista, your coworker, the neighbor walking their dog, or the person who always checks you out at the grocery store.

Then notice your body:
– Do your shoulders drop a little?
– Does your breath slow down?
– Do you feel just 2% more human and less “on autopilot”?

When life happens and the season gets full, these tiny micro-moments of connection quietly tell your nervous system:
“I’m safe. I’m not alone. I can soften.”

💬 Who might you say hello to today?

11/17/2025

Gratitude… but make it present tense.
November always reminds me to slow down and appreciate more, but this year I’m leaning into a different kind of gratitude, the kind that happens in the moment, not just in the memory.
I had this tiny moment where I paused and thought:
“This. This right here. This is joy. Feel it.”
And it stuck with me.
Because your body remembers joy just as much as it remembers stress.
Your nervous system stores gratitude, connection, warmth, if you let it.

This month, try:
🌿 Catching joy as it’s happening
🌿 Feeling gratitude in your body, not just your mind
🌿 Saying it out loud when a moment feels good
🌿 Asking yourself: “Was I present when this happened?”
Let your body keep score… but let’s add more joy to the scoreboard.

And if you’re ready to reset before 2026: my new 10-week Reset & Recharge program is now open. Five every-other-week sessions to realign, reduce stress, and rebuild your capacity for calm.

Business owners, I also offer a simple, low-cost wellness benefit for small teams who need support beyond a traditional EAP.

11/13/2025

The 3 things I do every morning to stay grounded and create the day I want, instead of letting the day create me.

☀️The minute I open my eyes (before even getting out of bed), I do a quick body scan, checking in with how I feel in my body, mind, and heart.
☕ While waiting for the water to boil for tea and coffee, I take slow, intentional breaths, in and out through my heart, infusing each one with appreciation and gratitude for the day ahead.
🧩 Then, my husband and I sit down together to open the NY Times Connections puzzle. We sip our coffee, solve the clues, and our cats usually curl up nearby.

Notice what’s missing?
No emails. No to-do list. No phone in hand.
Those 30 minutes together are our favorite part of the day, calm, connected, and fully ours.

What about you?
What helps you create the day you want, instead of the day creating you?

11/10/2025

Grace. Gratitude. Letting go.
When Arabella crossed the rainbow bridge, it was hard, for my mom, for me, for our family.
But when I paused long enough to reflect, I found gratitude everywhere.

Gratitude for kindness. For connection. For the people who show up quietly when we need them most.
That’s the beauty of gratitude, it turns pain into presence and loss into love.

Read the full reflection → “Grace, Gratitude, and Letting Go” (link in bio)

Address

4611 E SHEA Boulevard, BUILDING 3, SUITE 180
Phoenix, AZ
85028

Website

http://www.mindfulnesswithjoan.com/home.html

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