Em Capito, LCSW

Em Capito, LCSW Soulful Resilience Therapist, Writer, Yoga & Meditation Teacher. Founder of Madrona, a nonprofit community of art and wellness for all beings.

Paying attention to nature is a doorway into ourselves. This week’s dispatch post-Mexico:One week ago, ten women gathere...
01/17/2026

Paying attention to nature is a doorway into ourselves.

This week’s dispatch post-Mexico:

One week ago, ten women gathered in a hacienda in Baja where the rugged desert drops into endless blue ocean to savor the beauty and wisdom of the natural world.

I am easily delighted and nearly lost my mind when baby hummingbirds streamed over our heads on the first evening. But, no, these creatures were even better than baby hummingbirds! Moths. White-lined sphinx moths, to be precise.

Mimicking hummingbirds, these surprising pollinators are crepuscular, meaning they are are active only during twilight, tending to night-blooming flowers like petunias and moonflowers which can be neglected by diurnal bees and butterflies.

I was wholly unaware of this option. Why limit oneself to early bird or night owl, when you might just be a twilight moth?

On the other end of the enchantment spectrum, while wandering the beach on the final day, I came upon a big blowfish co**se drying in the sun. It was so cool.

Under all the adult husk, we are all still kids amazed by the wonders of the world. That original self is gobsmacked by the fantastical remains of a creature adapted to avoid being eaten by puffing up into a poisonous sphere.

I was reminded of the recent trauma spiral shared in last week’s progress note. What if we tried to see our own stunning and creative responses to danger, our spiny beachball moments, with such awe?

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Inside my life resides a simpler life,
And inside that another, concentric
Russian dolls of happiness, each
Waiting for me to show them sky,
Birdsong, rain, the gifts of plain days,
Until at last my innermost original
Shrugs off all husks of complexity
To wake singing in this world.
– Concentric Futures by Kim Stafford

➡️ Substack link in bio

This week: A personal share on the trauma spiral, and giving ourselves and others the space and grace to heal“Hello fami...
01/09/2026

This week: A personal share on the trauma spiral, and giving ourselves and others the space and grace to heal

“Hello familiar tell-tale signs: irritability, grasping at control, that weird ability to pull tears back into your eyeballs while smiling, total loss of basic communication skills, and a deep desire to FLEE…”

💌 Read the full story now ➡️ link in bio

I finished 55 books in 2025 🥳I am a by-birth-bibliophile, but for nearly a decade I fell asleep every time I cracked a c...
01/03/2026

I finished 55 books in 2025 🥳

I am a by-birth-bibliophile, but for nearly a decade I fell asleep every time I cracked a cover (I suspect self-employed single parenting as the culprit). I rely heavily on being read to, but found my way back to actual, delightful reading in 2025 (hallelujah).

What were your best books of the year, or all time?? I need a deep hold list on libby!

#2025 📚

New year, new substack! Reflecting on 2025, and looking ahead as we welcome 2026 🙌“I set out to rewrite self-sabotaging ...
01/03/2026

New year, new substack! Reflecting on 2025, and looking ahead as we welcome 2026 🙌

“I set out to rewrite self-sabotaging inner narratives, while in the middle of my biggest one, that of the ambitious overachieving earner of worthiness…”

💌 Read free now ➡️ Substack link in bio

Plus, get full access including all 52 posts and companion practices from the Year of Authoring Beauty at 20% off until 1.31


The 52nd and FINAL post in the Year of Authoring Beauty! 😯What a journey this has been, which of course was the intentio...
12/28/2025

The 52nd and FINAL post in the Year of Authoring Beauty! 😯

What a journey this has been, which of course was the intention. To bring my own sankalpa work for the year into a community space where we could take that trip together. It’s funny how we seem to get exactly what we ask for, but rarely in the way we hope it will come (easy, graceful and with instructions). I’m grateful for every contribution, every shared story, and every extra noticing of beauty I would have otherwise missed.

“…Here, at the end, there is nothing left except beauty for the sake of beauty.

Is it a paradox that we arrive only after surrendering the mission, or is this simply the spiral nature of life? A journey that must be taken in order to find ourselves where we began?…

After 52 weeks of contemplation, a life attuned to beauty boils down to one of profound awareness and simple appreciation, a glorious and continual surrender…”

Read the full post 💌 ➡️ Substack link in bio

Just now considering joining us? All 52 posts will remain available at no cost, with weekly companion practices for contributing readers. You could start at the beginning or skip around to what feels warm. I will still respond to every comment.

What now? My weekly missives will now be delivered via Substack every Friday morning, with love notes, personal stories, and extra offerings for contributing readers.

🦋

On NYE, take a meaningful look on 2025 and make new connections as you uncover your singular focus for the year ahead. E...
12/28/2025

On NYE, take a meaningful look on 2025 and make new connections as you uncover your singular focus for the year ahead. Experience a mindful approach to distilling where you've been and how it has shifted your perspective and priorities, toward a grounding yet flexible center.

Annual NYE Sankalpa Workshop
Wednesday, 12.31
10:00 am - 1:00 pm
South Jordan, Utah

3 spots left: https://emcapito.com/sankalpaworkshop

Each year at this time I drag myself out of the flow of life, let the water become still, and take a look around before ...
12/27/2025

Each year at this time I drag myself out of the flow of life, let the water become still, and take a look around before jumping back in.

I cannot say that this practice mitigates any losses or poor decisions on my part, but I am certain that the pause to consider who I am now and where I’ve been lends a depth of meaning to all that has happened that would otherwise be lost around the next bend.

The annual review is a common ritual, often around the new year, solstice, or one’s birthday. There are rich resources for crafting or evolving your own personal ritual from many thoughtful corners.

For me, at this point, there are three parts:

First, a prior year review, including my intentions and the actual peaks and valleys. I journal on lessons learned, and on gratitude. I chart the milestones of the year to create a visual snapshot.

Second, curious inquiry. I peruse a collection of beautiful socratic questions and free write when one cracks a door open.

Finally, I land on my sankalpa for the year ahead, a single determined focus to harmonize mind and body, and the supporting intentions.

My sankalpa may be one word, a phrase, or even a quote or excerpt from a poem. I often already have an inkling of what it will be long before December rolls around.

I tend to make a big, crazy list of specific intentions and must move through a few rounds of elimination to clarify what’s actually important, lest I dilute my energy in too many directions.

Among my intentions, I always include a playful stretch, like hiking 100 miles. This could also be a scheduled “summit” that requires continual preparation to guard against neglect, such as backpacking a section of the PCT.

I also ensure at least one intention is a subtraction. New intentions require attention (ie. sacrifice). This always goes better if I accept that upfront.

For my final missive of the year, I always offer a handful of inquiries for your own perusal. Contemplation is a rich and meaningful practice for anyone, whether you have any interest in an annual review or not.

Find 20 recent additions and old favorites on my latest substack post (link in bio).

Happy new year tidings. ✨

Happy Solstice! “The marvelous thing about a good question is that it shapes our identity as much by the asking as it do...
12/22/2025

Happy Solstice! “The marvelous thing about a good question is that it shapes our identity as much by the asking as it does by the answering.” -David Whyte

Today we mark the shortest day of the year, after the longest night. What is your inner story about the solstice, winter and darkness?

The less constrained we are within a single meaning of anything, the more possibilities we have to choose from in authoring our own experience. Curious contemplation is the work that opens the aperture.

I’ve cherry picked 20 of my favorite inquiries to share with you on this winter solstice...

💌 Read free now ➡️ Substack link in bio

🦋

On Winter Solstice rituals…There are seasons of creating and pursuing, and then the counterbalance of composting and rel...
12/20/2025

On Winter Solstice rituals…There are seasons of creating and pursuing, and then the counterbalance of composting and releasing.

“Sacrifice originally meant, ‘to make sacred.’ At this time of year, on the threshold of dark and light, we are being called to sacrifice those things that we may have loved dearly, but that are ready to leave, or be left by us. And we must do it without knowing what lies ahead.” Toko-pa

Historically, I have been less than unenthusiastic about the call to slow, pause, or let go. I have been in a rush since I was born, having procrastinated on my own birth in avoidance of all that was waiting to be done.

The winter solstice arrives tomorrow; the shortest day of the year in the northern hemisphere, and therefore also the longest night.

Each year, I surrender just a bit more to this invitation to reel my overeager spirit in and tend to my roots. Without space to reflect, I am painfully aware of my propensity to burn out like a too-hot star before the new year even begins.

In lieu of grieving the darkness, I am learning to sacrifice the security of productivity, to rejoice in the quiet stillness where I might slough off outgrown notions and attachments, compost for the soil.

My personal solstice ritual is simple spaciousness to reflect on the year in preparation for my year-end sankalpa ritual.

What happened? What were the themes, breakdowns, or breakthroughs? How has the terrain shifted? What is the trajectory of my current path?

It’s a tilling of the soil after the harvest. Quiet contemplation and brutally honest observation. I have learned the hard way that these are essential steps before clarifying my intentions.

I would tend to agree with Socrates that an unexamined life is not worth living, especially in a world where our attention has been commodified. Over stimulated and under-resourced, a life can get off track far too quickly.

The winter solstice is a time to withdraw from the fray, turn over the soil to see what we find, and bravely sacrifice the many competing interests that thwart a fuller presence in our lives.

New Substack! ““Where there is ruin, there is hope for a treasure.” - RumiThe symbol of the ouroboros is a serpent eatin...
12/14/2025

New Substack! ““Where there is ruin, there is hope for a treasure.” - Rumi

The symbol of the ouroboros is a serpent eating its own tail, representing the never-ending cycle of creation and destruction, birth and death, and the cycle of renewal in all of nature.

Night descends, and the sun returns. What happens, though, when we get stuck in a torturous loop on repeat, rather than evolving beyond the too-tight skin of the past? …”

💌 Read free now ➡️ Substack link in bio

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South Jordan, UT

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Resilience Changes Everything.

We’re all inherently strong and capable...we just get so cozy inside our comfort zone that we let those mental and emotional muscles atrophy until even minor stress can overwhelm our best intentions.

Adversity is inevitable and constant. Resilience is the counterweight that allows us to walk in peace and joy in the eye of the storm, fulfilling our authentic purpose and serving others. It’s a skill that requires practice; a lifestyle of intentional discomfort.

Victim to hero. Resilience changes everything.

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