Episodes

Mindfulness for Grief and Loss: How to Find Peace and Stay Present When Life Hurts Grief and loss can affect every part of our lives. Whether we’re mourning someone we love, adjusting to the end of a relationship, navigating an unexpected change, or letting go of the future we imagined, emotional pain can leave us feeling overwhelmed, disconnected, or unsure of what to do next. In this episode of Lavender Mind, we explore how mindfulness can support us through grief without asking us to rush t...

Do you know everyone's coffee order, favorite cake, but it has been a while since you thought about your own (ok, maybe this is just a metaphor and you know your coffee order:)))) We can easily get caught in our amazing loop of life and forget what makes us feel most alive. In this episode, Katie will ask some questions to allow these parts that been tucked away a chance to resurface. Be on the lookout for her upcoming Journal: Come Back to Center. If you would like to reach Katie info@lave...

Last week, we talked about a question: What could you create in 18 months? This week, we're taking the next step. Before we create something new, there's often a little nudge that comes first—a thought, an idea, a curiosity, or something we simply can't seem to shake. But what happens when we actually listen? In this episode of Lavender Mind, Katie explores the idea of the quiet yes—not saying yes to everything, but paying attention to the things that keep calling us and getting curious abou...

What Could You Create in 18 Months?In this episode of the Lavender Mind Podcast, Katie explores a simple question: What could you create in 18 months? Inspired by a recent podcast conversation about what can happen when we consistently practice a skill, Katie reflects on creativity—not as something we have to monetize or master, but as something we can explore simply because we're curious. She shares her own experience returning to painting, embracing the beginner's mindset, and discovering wh...

Sometimes we don't need a complete life overhaul. We need a moment to pause, notice where we are, and choose one small thing that brings us back to center. In this episode of Lavender Mind, we're talking about the power of simple, positive habits-and why the smallest rituals can create meaningful shifts in how we move through our days. Inspired by ideas I've been exploring around positive habits, I'm sharing a few simple practices you can begin weaving into your own life without needing to ad...

In this heartfelt episode of the Lavender Mind Podcast, we explore the quiet power of gratitude after a life-changing health experience. After spending ten days in the hospital, including time in the MCU recovering from sepsis, ordinary activities like eating, walking, getting out of bed, and spending time with loved ones began to feel extraordinary. This episode invites you to pause and consider: If you didn't have it tomorrow would you miss it? Gratitude does not mean pretending everything...

In this episode of Lavender Mind, we explore the healing gift of laughter and why it truly is a way to be present. Life can often feel heavy, but laughter brings us back to the present moment. We don't even realize that we are being present because we are busy laughing. Research suggests that positive emotions, laughter and meaningful social connection can support our overall well-being and even contribute to healthier aging. Somewhere in adulthood, we stop being as silly, we become responsib...

In this episode of the Lavender Mind Podcast, Katie shares reflections from a recent trip to Portugal and how a scent, a face and a song unexpectedly transported her back to memories of her grandmother Cecile. Through this personal story, she explores how sensory memories can reconnect us to love, safety, belonging, and peace. In this episode, you'll hear about: -The "important F's" of Portugal: Fatima, Family, Fado, and Football -A familiar scent that brought back memories of Grandma Cecile...

What if meditation didn't have to look a certain way? In this episode of Lavender Mind Podcast, we're breaking down one of the biggest myths about mindfulness-that there's only one "right" way to meditate. Whether you enjoy sitting quietly, walking in nature, journaling, praying, or listening to a guided meditation, mindfulness is about discovering the practice that gently brings you back to the present moment. In this episode, you'll learn: -Why meditation is about awareness-not having a pe...

In this episode of Lavender Mind Podcast, we're exploring one of the most powerful mindfulness practices: beginner's mind. Our minds naturally make quick assumptions about people, situations, and even ourselves. But mindfulness invites us to pause, become curious, and remember that we rarely have the whole story. In this episode, you'll learn: -What beginner's mind really means -How curiosity can replace judgement -A simple question that can change your relationships -A personal story from...

Have you ever wanted to meditate but weren't sure where to begin? In today's episode, we're taking the mystery out of meditation and exploring how just a few minutes each day can help you become calmer, more present, and less reactive-even in the midst of a busy life. We'll talk about: -What meditaiton really is (and is not) -Why your mind wandering is completely normal -The science-backed benefits of meditation -How mindfulness changes your relationship with your thoughts -A simple step ...

What if the thing stealing your peace isn't your schedule, your circumstances, or even the people-but the constant pull of your thoughts, your surroundings, and your need to do something more? In this episode of The Lavender Mind Podcast, Katie explores the difference between thinking, doing, and being, and why learning to be may be the doorway back to center/peace. Drawing from a story about a man on vacation and insights from Dr. Joe Dispenza, she reflects on how our attention is often pulled...

In this episode of Lavender Mind Podcast, we explore the fourth pillar of the Lavender Mind Method, Radiate. Radiating is not about being positive all the time or having everything figured out. It's what naturally happens when we release what no longer serves us, realign with what matters most, and rebuild our lives one small choice at a time. Join me as we discuss practical ways to recenter and regroup when life feels overwhelming. In This Episode -Why radiating peace is not the same as bei...

Have you ever felt like you know what you should be doing, but struggle to stay consistent? In this episode of Lavender Mind, we explore the third pillar of Lavender Mind Methods, Rebuild. After releasing what no longer serves us and realigning with what matters most, the next step is rebuilding our lives through small, sustainable habits. Instead of chasing perfection or trying to change everything at once, we focus on creating tiny daily actions that support the person we are becoming. Usin...

Welcome back to Lavender Mind. In today's episode, we're revisiting the first of the Lavender Mind Methos: Release. Before we can realign, rebuild, and radiate, we first have to create space. This episode is a gentle invitation to slow down, become aware of what's emotionally heavy, and begin releasing overwhelm with mindfulness, compassion and intention. In this episode, we talk about: -Creating a release list -Observing emotions without judgement -Nervous system regulation and somatic re...

Welcome back to Lavender Mind. In today's episode, we continue through The Lavender Mind Method with the second pillar: Realign. After releasing what's weighing us down, the next step is reconnecting to ourselves. Realignment is about calming the nervous system, returning to what truly matters, and creating gentle daily rituals that help us feel grounded, peaceful, and present again. In this episode, we explore: -Nervous system regulation and mindful pauses -Why we often feel disconnected fr...

In today's episode of Lavender Mind, we're taling about something so many of us experience- but don't always talk about openly:lonliness. Even in a world where we're more connected than ever, studies show that over half of Americans report feeling lonely. If you've ever felt this way, you are not alone-and there is nothing wrong with you. In this episode, we explore a gentle, grounded approach to understanding loneliness and shifting it into something meaningful. You'll learn how to: -normali...

If you have been overwhelmed, scattered, or just been a little off...this episode is your invitation to pause and reset. In today's episode of Lavender Mind:Rituals to Recenter, we walk through a simple but powerful tool called the Wheel of Life-a way to gently assess different areas of your life and reconnect with what truly matters. This isn't about perfection ofr fixing everything. It's about awareness, alignement, and creating a vision that actually feels peaceful and true to you. You'll...

What if the mess... isn't the problem? In today's episode, I share a real life moment when my chicks got out and everything turned into little chicken chaos-feathers, mess and all. Instead of rushing to fix it, what if we pause and notice our thoughts of possibly "this should not be happening." When we question our stories around the "mess in life" often our story is bigger than the mess. This is where all the stress comes from. This is a quiet invitation to: release resistance to what's ha...

What if the key to feeling better wasn't doing more.... but finding a rhythm that actually fits your life? In this episode, we talk about letting go of all or nothing routines and creating simple, achievable rituals that meet you where you are. The kind you can return to-again and again-without pressure. Because perfection does not stick, rhythms that feel supportive and sustainable do! When your rituals fit your life, you don't have to force them. They begin to carry you. Ideas in this epi...

In this episode we talk about: Why control often shows up as anxiety and overthinking. How caring deeply can turn into control. What it means to come back to presence in real life moments. A grounded definition of presence (felt in our body) The difference between controlling outcomes and being anchored in trust The metophor of trees and storms-and how roots deepen through difficulty What happens when we loosen our grip (space, peace, synchronicity,relief) Why peace often feels like a de...

The world can feel heavy sometimes. The constant stream of news, responsibilities, and uncertainty can pull us into overwhelm, fear, or even discouragement. As humans, we are not new to hard times. Throughout history, we've faced challenges-and still found ways to care, connect, rebuild, and move forward. In this episode, we explore how to stay aware without becoming consumed, and how presence and compassion are not just personal practices-but powerful ways to contribute to the world around us...

Ever have a meaningful moment get interupted by something completely unexpected? In this episode, I share a real-life story from a long Confirmation Mass-when a broken shoe could have easily pulled me out of the moment (it did briefly) into stress, distraction, and overwhelm. Instead, it became a reminder: life doesn't pause until everything is perfect. If you're navigating a full season-graduations, moving, celebrations, or just everyday demands of life-this episode will gently guide you back...

In today's episode, we're exploring the gentle power of beginning again. So often, we hold ourselves back because we feel like we should already have it figured out...but what if you allowed yourself to be a beginner? This episode is a reminder to release perfection, soften into the present moment, and come back home to yourself. I'm also sharing a personal reflection from creating my affirmation cards and how embracing a beginner's mind is helping me move frorard with more peace and less pre...