Scripted Response

Come view “Scripted Response” in person at the Kids Art Festival in Schenectady on Saturday, June 3rd. We will educate kids and their families about the risks and signs of trafficking.

Chakra Balancing Course

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Greetings and welcome to the ten-day chakra cleanse! Throughout this program, you will discover the distinct characteristics of the seven primary chakras and how to tap into their energy to achieve a more harmonious daily life. Our current lifestyle has caused us to lose touch with our natural selves, but this course will help us reconnect with our innermost beings.

To start the cleanse, we will introduce the seven main chakras on the first day, followed by a guided meditation. This will help you become more familiar with these energy centers. We will observe each chakra during the meditation and note its location and any sensations felt. This practice can be incorporated into your daily routine to help you stay in tune with your vitality and well-being. Developing an awareness of our energies requires practice, but by the end of the course, you will be familiar with each chakra and your unique energy.

During days two through eight, we will focus on one chakra per day, starting from the root chakra and moving up to the crown chakra. It’s essential to tune in to the energy of each sacred center and bring balance. Keep a journal nearby to record any sensations, emotions, or changes in your body. Being mindful of our body, mind, and spirit can prevent dis-ease from manifesting into physical symptoms.

For optimal results, listening to the second through eighth days in a row is suggested, repeating the process three times, resulting in a total of 21 days. This practice allows for a strengthened connection and balances to develop through the meditations and an increased awareness of the relationship between the body, mind, and spirit.

If you have questions or concerns, please get in touch with me at

Kindly take note that this course was previously taught in local yoga studios. I am thankful for the opportunity to share this wonderful content in a more accessible and affordable manner. Day one of the course is available to everyone, while the complete course is exclusively accessible to subscribers. Thank you for your continuous support.

Music, “Soul Awakening” by Maura ten Hoopen, features the 963 Hz frequency, believed to enhance the connection with one’s higher self and improve the thought process for manifesting desires.

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Woman in white dress throwing stardust at the moon. Purple and blue background with large full moon fading out of the picture.
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Limitations & Radical Acceptance

Each one of us experiences times of hitting our limit, and these limits can be in the form of physical limits, mental limits, or manufactured limiting beliefs. Understanding the difference between limiting beliefs and actual physical or mental limitations is vital to thriving. We have the power within us to shift limiting beliefs; where as substantial physical or psychological impediments require radical acceptance.

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Limiting beliefs arise from the stories we tell ourselves. These typically begin in childhood during the impressionable age of four to eight. Something as simple as being told by a teacher that you are slow or sloppy creates tension within the self. For a child, a moment of questioning arises. “Am I sloppy? I must be since an adult – an authority figure whom I have been told is smarter, more knowledgeable (or insert any word consistent with “better than”); therefore, it must be so, and I am sloppy.”

Here in lies the danger. The “I” is not sloppy. Maybe the “I” actions were negligent, but that is a momentary behavior that “I” can change if presented with options or explanations.

Our language imparts the need for more understanding and discernment of the moment’s truth. We must distinguish the doing from the doer. We are not our thoughts, and we are not our actions, but we are responsible for our thoughts and actions. One who is established in discernment understands the ground of being.

We, the experiencer of emotions, thoughts, and actions, need to be aware of the effect of our emotions, ideas and acts on ourselves and others. Through these unmindful actions, we unwittingly impose limiting beliefs on ourselves and others.

Shifting limiting beliefs is rooted in mindful discernment. Having a sense that something is not right, not quite so, is the first step in the process of shedding attachments, in this case, attachment to outworn beliefs and lifestyle patterns. This altering of one’s course is usually a gradual transformation; it requires skillful effort, such as mindful attention and great patience.

For example, as a child, I was told I could not run far due to activity-induced asthma, as I seemed to get winded quickly on occasion. What I heard was, “Kristen cannot run.” Allowing this thought pattern to solidify in my being, I did not think otherwise until I was 27, a year and a half after giving birth to my son; I decided to start jogging to regain my strength and stamina. I thought, what is the worst that can happen? I get out of breath, take a break, and walk. So that’s what I did. On my first jog, I was ridiculously out of breath; my chest was on fire. I stopped and focused on breathing, willing the breath to find its natural rhythm. It did, and I walked the rest of the way, mindful of my breath and body.

I did not pass out, and I did not have any adverse reactions, so I persevered. Releasing my attachment to any outcome, I focused on putting one foot in front of the other until I could not. After a few months, I was able to jog a full mile. I celebrated the achievement as I had, through discernment, discovered “Kristen can run.”

I ran for the next ten years. Running became a passion as it allowed freedom from thoughts and actions. I found a sense of pure being in the sound of my soles slap, slap, slapping the pavement, a peacefulness I had only experienced in yoga or meditation.

Thus overcoming this one limiting belief opened the doors to remove the mental obstacles I had placed in my way throughout my life; the question begged to be asked, “what other self-made challenge could I overcome? The answer was deeply resonant- I could overcome any limiting belief I had constructed: this can be distilled down to attachment to the fruits of any idea, thought, or action. Bear in mind this did not mean I could necessarily run a marathon. Realistically I needed to understand the difference between limiting beliefs and actual physical limitations. My knees would definitely not take running a marathon. Over the 10 years I ran, I accrued much damage to joints, a stress fracture, and a broken bone in my foot. My physical limitation prevented me from running a marathon, not a limiting belief.

For this, gracious acceptance is required. My yoga practice cultivated the understanding I needed for this acceptance.

Please note by yoga practice, I do not mean only the asanas or poses, as is the prevalent understanding of yoga in the US. I am indicating the fullness of the embodiment of yogic principles and philosophy of which the postures are but only a piece of the much more comprehensive practice.

Again, much like shifting limiting beliefs, accepting physical or psychological limitations takes time and patience. Rallying against the natural flow of our life path or playing the victim of our circumstances only creates more suffering. Adjusting one’s view to the present moment allows for space where we may plant the seeds of acceptance. When we align ourselves with the present moment, we can no longer be distracted by the “what if’s” of the past or ensnared in anxiety over the unmanifest future. We begin to nurture the seeds of acceptance with loving kindness and patience.

“In the space we create through present-moment awareness, infinity awaits.”


As an example, the chronic migraines I experience are physical limitations. Additionally, for the last year, I have developed other symptoms which can impair my ability to speak or think clearly, drive, or partake in activities that bring me great joy, such as hiking and yoga (asana). Prevalent muscle weakness, neuropathy, and confusion, such as forgetting where I am or what I am doing, can be dangerous in specific settings. My awareness of my limitations is keen.

Of course, at the onset, these symptoms were terribly frightening and frustrating. Experiencing migraine from a very young age, I was potentially in a more desirable space to adjust to the additional limitations. Still, canceling plans and adapting from an active lifestyle to one spent mainly on the couch caused anger, resentment, fear, and sadness to arise. I had to sit with my emotions and make friends with the pain and anxiety to overcome dwelling on what I could not do. I needed to invite the sadness into my being and experience it fully to taste its essence in order to mourn what I perceived as a loss.

Losses can be viewed as destruction; through mindful destruction, we create new ideas, paths, and a new view of our predicaments. In my case, it was not the joys of my past that were destroyed but my attachment to how things “must” be. It is not “I love hiking; therefore, I will always be a hiker.” I enjoy the sense of aliveness, freedom, and connection with nature that hiking affords my spirit. This experience and this sense of space can manifest through other pursuits. The destruction of one path provides a clearer view of a new path that is untrod and full of pure potentiality. This potential is available to us in every moment. In the space we create through present-moment awareness, infinity awaits.

I now have a deeper appreciation for the cycles of nature as I see my path reflected in its seasons as I experienced a time of blossoming and unfolding as well as times of mourning and destruction. The two sides of the coin, non-duality expressed in each moment, for life implies death and vice versa.

As I align myself with what my body, mind, and spirit are capable of in each moment, I sense the blossoming of the seeds of acceptance, spreading peaceful contentment through my sacred vessel, allowing appreciation of the nuance and texture of the tapestry of the universe and the mystery of its weaving.

Please note that if you suffer from limitations causing you physical or mental anguish, I recommend talking with a trusted professional.
Start with your primary care doctor if you are still trying to figure out where to ask for help. For mental health assistance:

Seaside Meditation for Renewal

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Colds, Zombies, and Releasing That Which No Longer Serves Me

I am sitting in a waiting room again, this time with a cold. I have a box of tissues and only get occasional glances from the others in the waiting area. It is remarkable that, in only three short years, how differently we look at people with a hint of illness. One would have thought this pandemic would have people more thoughtfully caring for others, and their health, by bringing to light the fragility of life and the delicate balance that our bodies maintain.

I should have known better, even for myself. Humans are very habitual. As soon as the threat is over or deemed not as severe, we resort back to our unhealthy habits, myself included. I will note that I habitually WASHED my hands before, during, and after the pandemic, and I am disgusted by the lack of handwashing I see daily. Even at the height of Covid, I worked with humans that still would not wash their hands after using the restroom- and people wonder why I want no part in potluck gatherings! 

Photo by Polina Tankilevitch on

Seriously folks, if you do not wash your hands after I HEAR and SMELL what is happening in the public restroom, I guarantee your lack of fastidiousness carries over into your home.  

Handwashing (I hate using this word, but) LITERALLY takes 20 seconds. That’s it.

The last three years proved that we are screwed if there is a zombie virus, as we clearly could not handle a severe cold/flu virus. Instead of focusing on what was important, some put others needlessly at risk. (and by some, I mean some on both sides of the political spectrum). If there were a zombie virus – we would fall faster than in World War Z or The Last of Us.

We tend to forget when we are frightened or angry that every human being on the planet is dealing with something- some issue, whether physical, mental, or emotional- we forget. We become self-centered, and we forget that we are all one. We forget about the power a sense of belonging and community brings; we forget that without our kin, we are alone. Self-preservation is an appealing and needed trait; however, it must be tempered with unconditional love.

Am I disgusted by my non-handwashing brethren? Absolutely. Do I wish them ill? Emphatically no. And before you ask if I or anyone else has discussed the importance of handwashing- yes. They have been very kindly spoken with, shown diagrams, etc., on the significance of handwashing for their health and safety, as well as the health and safety of others they still CHOOSE not to wash their hands.

The choices we make not only affect us. Expanding awareness of how our choices affect others is the first step toward unconditional love.

But I digress; allow me to shift back to the topic- meditating while ill. I have maintained a consistent morning meditation practice over the last few months in addition to my evening practice. The only thing that genuinely interrupts my practice is the migraines, and I will skip my routine when I have a severe migraine. Colds, however, pose a slightly different challenge. 

I have had to work with meditation while ill in the same way I work with any topic or situation that causes stress or a sensation of dis-ease, and I sit with it. Invite the feeling of frustration, anger, and sadness, allowing these feelings their full reign without acting upon them. Let them flow through my body, sensing where the emotion originates. 

The frustration boils down to a lack of control. We have no control. We can choose to eat healthy, exercise, and genuinely nurture our minds, body, and spirit to the best of our abilities, and we still get sick. 

We don’t want to feel stuffy, congested, or headachey. We want to feel healthy and vibrant and do not cherish our health until we are sick. 

While in states of dis-ease, it can be challenging to maintain mindfulness, as we seem only to be mindful of our misery. Through meditation, we can shift perspective, allowing our attention to rest where dis-ease is absent, if only for a moment. We allow space to open to us, inviting a sense of calm and peacefulness.  

Photo by Nataliya Vaitkevich on

My morning meditations during this cold are interspersed with nose blowing, coughing, and required sips of hot tea, all of which can be viewed as meditative if I accommodate shifts in perspective. 

Meditation is a tool for enhancing one’s perception of the present moment, gently shifting from thoughts of the past or worries about the future back to the here and now. This allows us to glimpse the workings of the body, something we innately feel separate when sick. Think about the vernacular used when we discuss illness. We tend to use phrasing such as “kill the germs, attack the virus,” etc… seemingly at war with what we perceive as an attack on our system. 

What if we change our view? Instead of attacking the germs, what if we nurture our immune system and strengthen our white blood cells. The calm I experience during meditation grants this shift. I realize the symptoms I am experiencing are the many ways my body is tending to infection. A fever is a tool the body uses to neutralize the infecting agent. Sneezing and coughing can spread germs if we are not mindful of hygiene, but it also helps clear the lungs and sinus congestion.

Our bodies contain an innate intelligence. When we take time to listen and understand the signals, we heal faster. For example, we need to rest more than we do. I have learned to listen to my body when it tells me I need rest, and instead of muscling through, I stay home, sleep, and care for myself. Rest is so crucial for mental and physical health. 

It is through rest that the bigger picture becomes apparent, and the distinction between needs and wants becomes glaringly obvious. This realization provides space to release those things which no longer serve me in my healing. What is most important is restoring optimal health. What do I need to heal? I need rest, water, medicine, healthy food, warmth, and support.

Photo by Lisa Fotios on

It is a short list. Most of us living in the USA have these things and take them for granted daily. We have lived with excess for so long that we no longer understand the difference between needs and wants. Meditation afforded the awareness of my many blessings to blossom and let the frets and falsities drop.

Take time to look at areas where you are clinging unnecessarily. In the daily hustle, have you confused wants for needs? It is easy to do; we are inundated with media, daily tasks, chores, work, and home life. When we can simplify, we create space for those things which matter most. And the things that matter most are never things. 

Simplicity Moment: Hug someone you love today. Let them know how much they mean to you. 

Namaste, and have a blessed first day of spring!