Lavender Mind
Ep: 224 5 Simple Ways to Come Back to Center In a Day to Find Peace
5 Simple Daily Mindfulness Practices for Coming Back to Center and Finding Inner Peace
Feeling overwhelmed, distracted, or disconnected from yourself? In this episode of the Lavender Mind Podcast, we explore five simple daily mindfulness practices for coming back to center, reducing stress, and finding inner peace throughout your day.Inspired by mindfulness, faith, gratitude, spiritual wellness, and Wayne Dyer teachings, these practical exercises can fit naturally into your existing routine. You don’t need a complicated schedule or hours of free time. Each practice offers a small opportunity to pause, reconnect with yourself, and create greater emotional balance.Wh...Ep:223 How Creativity Calms us Down: The Joy of Creating Without Getting It Right
So here's your invitation this week: be curious.
Try something new. Follow an idea. Pick up the paintbrush, plant the flowers, or make something just because it sounds fun.
You never know what you might discover when you give yourself permission to explore without needing to get it right.
Remember, life isn't just about what we accomplish. It's about what we experience along the way.
And sometimes, finding your way back to center begins with something as simple as making a little room for creativity, curiosity, and joy.
Thank...
Ep. 222 Mindfulness and Loss: Bringing yourself Back to The Present Moment When Life Hurts
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 the healing process, suppress difficult emotions, or find a positive lesson in ev...Episode 221: Getting Your Groove Again, Living Fully
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.
<...Episode 220 The Quiet Yes: What Happens When You Listen to the Nudge?
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 about where they might lead.
What Could You Create in 18 months? Episode 219
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 what can happen when we give ourselves permission to practice, play, and keep showing up.
...Ep 218: Five Simple Ways To Come Back to Center
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 add more...
Episode 217:The Gift of Gratitude: Would You Miss It If It Were Gone?
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 is perfect or ignoring...
The Healing Power of Laughter
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 responsible. What if we look...
A Return to Love: What Portugal Taught Me About Home
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 Ceciles's kitchen
-The warmth of a home filled...
12 Life-Changing Benefits of Meditation
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 perfectly quiet mind
-Twelve life-changing benefits...
Meditation for Beginners: See Life with Fresh Eyes:Beginner's Mind
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 the beach that illustrates the power of...
Meditation for Beginners: How to Find Calm in a Busy Life
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...
Finding Peace Through Mindfulness: Moving from Thinking and Doing to Being
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 outward by time, environment, and body-and how mindfulness helps us...
Radiate: 3 Simple Ways to Return to Peace and Come Back to Center
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...
Rebuild Your Life One Small Habit at a Time: The Lavender Mind Method (Part 3)
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.
Using the analogy of gardening...
The Lavender Mind Method: Release What's Weighing You Down, Part 1
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 release
-Making room for peace, clarity and...
Realign: Coming Back Home to Yourself, Part 2
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 from ourselves (overwhelm)
-Reconnecting to our values and vision
<...Feeling Lonely? How to Cope, Find Connection, and Reframe Loneliness with Mindfulness & Faith
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:
-normalize the feeling of lonliness without judgment
...
Feeling Overwhelmed? Try This Wheel of Life Reset for Clarity
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 learn...
Peace in the Mess: A Gentle Way to Find Calm Again
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...
How to Create Simple Daily Rituals that Stick (No Overwhelm)
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.
...
Letting Go of Control:How to Release Anxiety, Trust Life, and Come Back to Center
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 deep exhale...
How to Stay Grounded in a Heavy World:Resilient, Present, and Compassionate
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.
If you've been feeling overwhelmed or emotionally drained, this...
Broken Shoes, Big Moments: 3 Ways to Stay Present in Busy Seasons
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 to presence.
You'll walk away with 3 simple, practical tools to help...
Begin Again: The Power of a Beginner's Mind
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 pressure.
<...
Using Gifts, Trust, and Purpose, Deacon James Parker, Jr.
You do not want to miss this interview with Deacon James Parker, Jr. He shares his wisdom on how we can learn to listen to God's word and apply it into our lives. In doing so, we learn how to share our gifts to the world. He gives his take on how to continue to show up, even when it gets overwhelming and is completely out of your comfort zone. You will want to grab a notebook and take notes, because it is filled with wisdom and insight from a man that embodies what he preaches. He definately "Walks...
Ordianry is Extraordinary:Come Back to Center
What if nothing in your life is actually ordinary?
In this episode of Lavender Mind, We can reflect on a simple moment-receiving a bouquet of Gerber daisies-and how slowing down to truly notice their detail opened to door to something deeper.
Through awareness, creativity, and faith, we explore how the smallest shift in attention can gently reshape the way we experience our lives.
Because sometimes, it's not that life becomes beautiful...
it's that we begin to see that it always was.
...
Gratitude, Presence, True Joy, A Way to Shift Your Life
Ever notice how your most meaningful memories can fade into the background.....until they start to feel ordinary?
In this episode, we explore a gentle, science-backed practice called mental subtraction-imagining a treasured moment never happened to fully awaken appreciation for it.
You'll learn how to:
Settle your body and nervous system with simple somatic cues (soft jaw, relaxed shoulders, steady breath)
Select a meaningful memory and trace the chain of choices, timing, and support that brought it to life
Explore "near...
Decision Fatique: 4 Mindful/Practical Ideas
Did you know that the average adult makes 35,000 decisions a day? Frow what we eat to whether to respond to the next text-our brains are constantly choosing. No wonder we are maybe feeling a little drained or foggy, maybe even overwhelmed.
In this episode, we explore decision fatique and why it's not about laziness or lack of willpower-it's your brain running out of energiy. You'll learn:
What decision fatique feels like when it happens
How your nervous system responds to constant overload
A...
Presence, Creativity and Trust
Finding Stillness in a Busy Life
Life can feel a little or a lot overwhelming and busy. Our minds can follow these rhythms if we are not aware and allow that to happen. We can go from one task to the next, one worry to the next. In this episode, we explore the simple practice of returning to the present moment.
Through allowing our minds to come back to center, allowing ourselves to come back to the moment, to where we are on this earth, we can center. Through mindfulness, small...
Life Loves Me (Even If I Didn't Feel It Yet)
In This Episode, We Explore:
Identity vs circumstanceWhy affirmations don't work during dysregulationThe layering process: Ground first, then reframeHow repitition shapes the subconsciousWhy small wins countHow survival changes perspectiveThe difference between toxic positivityThe difference between toxic positivity and planted postureThe Layering FrameworkRelease------Gound the body
Realign------Choose the narrative
Radiate------Embody the posture
Grounding waters the soil.
Mantras (personal phrases) plant the seeds.
Phrases to Experiment With
"Life loves me."
It's fun being me."
Notice...
Instead of forcing Positive Feelings, Try This
In this Episode, We Talk About:
Why the pressure to stay high vibe can feel overwhelmingHow the thought "I should be somewhere else by now" creates nervous system tensionThe difference between grounding and bypassingA shift to help bring you back to the present momentA Grounding Reframe from the Episode:
Instead of fighting where I think I should be,
I choose to honor where I am.
Right now, this is where I am.
This is NOT giving up on growth-
It's...
Big Trust, Puppies and Pillows
Trust sounds spiritual....Until my nice pillows are chewed! ????
What does trust look like in real life?
Sometimes it looks like a brand-new puppy.
Chewed pillows.
And standing in the middle of what looks lide snow-except you live in southern Louisiana, and it's actually pillow stuffing scattered everywhere.
In this episode, we talk about trust as a practice, not a personality trait.
Not something you "have" once life feels safe-but something you return to again and again, right in the middle...
Perfection is Not Peace
Perfection often looks like responsibility. Like maturity. Like "doing things right."
It is great to hold yourself to a high standard. I am not saying laziness is the winner here.
Often times perfection is fear dressed up in a costume. It says, wait, polish and postpone.
In this episode, I share why perfection doesn't bring peace, and how waiting for the right time can keep us disconnected from what matters most.
This episode is an invitation to stop waiting for ideal conditions-and make space for...
The "What If" Game, Anxiety from The News
The What If Game.....So easy if you are a human walking the earth. It is this game of what if we (you fill in the blank. No one has a short list of things they could pull from in the worry category. Today is a quick technique to stop the mental loop and ground in the now. It is easy and useful. Listen in as I share how to stop the "What If" game.
Let's connect! if you would like to follow me on social or email me:
@lavendermind...
Kick and Smile, One Square at a Time
What if the way through fear isn't figuring everything out-but taking the next small, brave step?
In this episode, I share two simple stories-painting with a 13 year old neighbor and dancing with my mom at my wedding-that reveal a truth: peace lives in the present.
We explore how overwhelm comes from trying to hold the whole canvas of life at once, and how returning to one square at a time allows courage, creativity, and divine guidance to meet us right where we are.
This episode is an...
Staying Present, Yet Dreaming of the Future
Present moment awareness teaches to live in the moment. This is how we tap into peace. How do we do this if we are dreaming of a bright future? This is a question I used to have. I dive into this question in today's episode. If you enjoy this episode, please leave a review or share it with a friend. If you would like to get in touch with me, feel free to e-mail me at [email protected]
Have a wonderful day!
Don't Let This One Thing Steal Your Peace!
We all are guilty of it..... scrolling and comparing. Comparison can ruin your day, your relationships, your momentum. Comparison can ruin our lives. This is a reminder for all of us, that we can take that power back. Awareness is step one. In this episode, I cover a way to use it as leverage. I hope you enjoy it! I am so happy to be back. If you would like to be in touch, please reach out at [email protected]. Have an amazing day.
www.lavendermind.com
New Season! When Life Feels Like A Never Ending Tech Support Call
Ahhhhh, it is good to be back!!!!! Welcome back or welcome, if this is your first time here!!!!!
Ever feel like your brain has 20 tabs open?
In today's comeback episode, Katie Shares 2 simple ways to come back to center when life gets to be too much, you feel overwhelmed, disconnected, and on autopilot. These are gentle practical rituals to recenter you in real life-no perfect routine required.
I would love to here from you! [email protected]
