A short, no-pressure conversation to see what kind of support might be helpful — or simply to talk things through.

15 minutes · free · no obligation

What This Is

This is a 15-minute, free conversation.

You don’t need a clear plan, a polished story, or the “right” words.
There’s nothing to prepare and no expectation that you’ll book anything afterward.

We’ll simply slow things down for a moment and check in.

What We Might Talk About

People come to these conversations for lots of reasons, including:

• feeling a bit out of sync or overwhelmed

• navigating a transition or period of change

• curiosity about somatic or body-based support

• wanting to say something out loud and see how it lands
  

You don’t have to know what you need yet. Part of the conversation is figuring that out — or realizing it’s not the right time.

What This Is Not

• This is not therapy

• It’s not an intake or assessment

• It’s not a sales pitch

• And it’s not a commitment to ongoing work

Just a brief, human conversation.

About My Approach (If You’re Curious)

I work with people who are navigating life’s ups and downs and feeling the weight of expectation — people who want support that honors both body and mind.

My background includes over 25 years of experience with somatic practices such as yoga, gentle movement, and body-based awareness. I listen carefully, ask thoughtful questions, and help people reconnect with their own inner signals — without pushing or fixing.

If working together ever feels like a fit, we can talk about that later.
If not, that’s completely okay too.

If it feels helpful, you’re welcome to book time to chat.

No pressure.
Just a place to start.

Interested in a personalized cacao ceremony?

A cacao ceremony is a ceremonial practice that uses raw cacao (unprocessed chocolate) as a central element. Originating from ancient Mesoamerican cultures such as the Maya and Aztecs, cacao was considered a sacred plant with profound spiritual significance. In modern times, cacao ceremonies are practiced in various spiritual, wellness, and community settings.

• Looking for new paths to healing?

• Interested in community building and connecting with nature?

• Are you open to exploring ceremonial practices of ancient cultures?

Host a cacao ceremony:

✨Up to 10 participants, with a minimum of 5 participants.

✨Host in your home or other location you provide within the Greater Minneapolis–Saint Paul Metro area (location must be approved by ceremony facilitator).

✨ Available in-person only within the Greater Minneapolis–Saint Paul Metro area

Cacao ceremonies include:

• Discovery call to discuss specific ceremony and costs

• Personalized ceremony design

• Ceremony facilitation and cacao preparation

• Supplies (e.g. cacao, spices, mugs, pitchers, etc.)

• Facilitator travel to / from ceremony site (facilitator may travel outside of the Twin Cities for additional fees).

What Happens in a Cacao Ceremony?

1. Preparation: The ceremony often begins with the preparation of raw cacao, which is usually in the form of a paste or a drink. The cacao is often combined with natural sweeteners, spices, and sometimes other herbs or plant medicines.

2. Intention Setting: Participants may be invited to set personal or collective intentions for the ceremony. This is often done through meditation or prayer.

3. Rituals and Practices: The ceremony might include guided meditation, singing, drumming, chanting, or other ritualistic practices. These elements are designed to create a sacred space and facilitate a deeper connection to oneself and the collective group.

4. Consumption: Participants drink the cacao mixture, which is believed to open the heart and enhance emotional and spiritual experiences. The raw cacao is often considered a powerful facilitator for inner exploration and transformation.

5. Integration and Sharing: The ceremony may conclude with a sharing circle or discussion where participants can express their experiences, insights, and emotions.

Benefits of a Cacao Ceremony

1. Emotional Release: The ceremony can help participants process and release emotions. Cacao is known for its

mood-enhancing properties, which can facilitate a deeper emotional experience.

2. Enhanced Connection: Drinking cacao in a ceremonial context can help foster a sense of connection to oneself, others, and the natural world. It often encourages openness and bonding among participants.

3. Spiritual Insight: Many people report gaining insights or having spiritual experiences during cacao ceremonies. The ceremonial use of cacao is thought to facilitate heightened awareness and personal revelations.

4. Heart Opener: Raw cacao contains compounds like theobromine and phenylethylamine, which can promote feelings of love, compassion, and joy. This is why cacao is often referred to as a "heart opener."

5. Mindfulness and Presence: The ceremonial aspect encourages mindfulness and being present in the moment.

Participants are guided to focus on their intentions and experiences, which can lead to greater self-awareness and inner peace.

6. Community Building: Ceremonies often involve group participation, fostering a sense of community and shared experience. This can strengthen social bonds and provide support networks.

7. Increased Creativity: The open-hearted and reflective state induced by the ceremony can enhance creativity and problem-solving abilities.

While cacao ceremonies can be a profound and enriching experience for many, it's important to approach them with an open mind and be aware of individual sensitivities, especially if you have specific health conditions or dietary restrictions.

A deeply restful class designed to support nervous system recovery and integration.

Energy: Deep Restoration · Integration

This practice centers on Yoga Nidra — often called yogic sleep — a guided form of conscious rest that helps the body and mind enter a state of deep relaxation. The class moves slowly, with minimal movement, allowing rest to do the work.

Yoga Nidra for Deeper Rest & Brighter Days is especially supportive when you feel depleted, fatigued, or in need of restoration rather than activation.

You might experience:

• Gentle settling at the beginning to prepare for rest

• Guided Yoga Nidra practiced lying down or fully supported

• Body awareness and imagery to encourage deep relaxation

• Long pauses of stillness and quiet attention

• Time at the end to reorient gently before returning

Each class is held with a steady, unhurried pace, emphasizing rest as a form of support rather than something to achieve.

A movement-forward class for letting energy move, settle, and find its own rhythm.

Energy: Expression · Release

Rhythm for Expression invites the body into motion as a way to release held tension and reconnect with natural flow. Practices may be more animated, but always grounded and optional, with room for integration along the way.

This class supports expression without pressure. A place to explore movement, sound, and creativity.

You might experience:

• Gentle shaking or rhythmic movement to release stress energy

• Free-form or guided movement prompts to explore “voice in motion”

• Simple sound or humming practices to support expression and confidence

• Optional writing or reflection to track sensation, emotion, or insight

• Periods of settling to help energy integrate

You’re always invited to choose the level of intensity that feels right.

Schedule your next 1:1 session.

A soft, enlivening workshop designed to help you transition out of winter’s heaviness. Through simple movement, breathwork, and sensory awareness, you’ll gently wake up your energy, clear stagnation, and create space for a fresh season ahead — without rushing your body or your pace.

This workshop offers a thoughtful look at the patterns we inherit — like overworking, caretaking, or staying small. With gentle somatic practices and guided reflection, you’ll explore how these patterns show up in your life — and begin experimenting with kinder, more nourishing ways of moving forward.

A soft yet empowering space for women and feminine-hearted folks to reconnect with the parts of themselves that have been quieted, tamed, or overlooked. Through somatic exploration, breath, and reflective writing, you’ll return to the soft strength, intuition, and wild-hearted truth that’s always been yours.

A down-to-earth workshop to reconnect with your own good heart. We’ll weave together breath, movement, and reflective prompts to practice self-kindness, soften harsh inner voices, and strengthen your sense of belonging — to yourself, and to the people who matter most.

This workshop offers a little pocket of color and play. Through gentle, accessible movement and guided visualizations, you’ll soften some of the heaviness of the winter season and brighten your inner landscape. A light-hearted space to move, imagine, and feel a quiet spark again.

A gentle, welcoming space to explore yoga beyond the poses. We’ll look at where yoga comes from, what it was meant to support, and how to practice in ways that honor its roots and whole-person wisdom. Expect conversation, reflection, and grounded conversation with guided movement that honors your body. No prior experience needed, just curiosity and openness.

This is for you if:

- You're new to yoga and looking for a gentle introduction to yogic teachings outside of asanas (physical poses).

- You're curious about the fundamentals of yogic philosophy, such as ahimsa, the yogic principal of non-harming which asks that you not treat yourself or others in harmful ways. This includes negative self-talk.

- You'd like to learn more about the somatic roots of yoga; yoga is a mind-body practice where paying attention to how you feel physically, emotionally, and mentally is met with high regard.

- You'd love to experience the benefits of yoga but find it intimidating to show up to a workshop or class.

- You'd like to meet Sarah and learn what she's all about! Tip: She's calm and warm and welcoming.

Everything is an invitation. You are not required to participate in any meditation, breathwork or movement. You can also turn your camera off to practice.

Yoga is more than poses! Get a brief introduction to yogic concepts and Possible by Design's trauma-aware approach to teaching.

A supportive class for when the body feels keyed up, agitated, or unable to settle.

Energy: Discharge · Settling

Too Restless to Rest focuses on gently releasing excess tension and stress energy before asking for stillness. Rather than pushing the body to calm down, practices help energy move, soften, and reorganize so rest becomes more accessible.

This class is especially helpful when you feel wired, overstimulated, or restless in ways that make traditional relaxation difficult.

You might experience:

• Slow, grounding movement to release built-up tension

• Gentle shaking or repetitive motions to discharge stress energy

• Breath practices that emphasize lengthening the exhale

• Simple awareness cues to notice sensation and ease

• A brief period of rest once the body has had a chance to settle

The emphasis is always on meeting the body where it is and letting settling happen gradually.

A gathering for members who want a bit of orientation, connection, or support as they begin (or continue) in Practice Space.

This isn’t a lecture, training, or check-in you have to prepare for. It’s simply a chance to arrive, ask questions, and get a feel for how things fit together.

During the call, we may:

• Review what’s available in Practice Space right now

• Share a few suggestions for getting started or finding your rhythm

• Answer questions about classes, workshops, or recordings

• Offer space for reflection or quiet connection

You’re welcome to listen quietly, participate as much or as little as you like, or come just to get oriented.

There’s no expectation to share personal details, keep up, or do anything perfectly.

If you’re feeling unsure where to begin, curious about how to use the space, or simply want a soft point of contact, this call is here for you.

A free, monthly live online practice

Open Practice Hour is a low-pressure, welcoming space to slow down, explore gentle mind-body practices, and connect through shared presence. 

Each month, we’ll explore a different focus—sometimes breath and rest, sometimes gentle movement, sometimes sound, reflection, or creative exploration. The format is intentionally flexible, allowing room to experiment, respond to what’s present, and answer questions along the way.

You’re invited to participate actively, quietly observe, or simply rest.
No prior experience needed. Everything is optional.

There will be a few minutes for questions at the end.

A spacious workshop for pausing, settling, and reconnecting with clarity.

Return to Radiance is offered monthly with practices and yoga psychology topics shifting monthly. This workshop offers gentle movement, breath, and reflection to help the body soften and re-orient. Rather than pushing toward change, the work creates enough room for brightness and steadiness to emerge naturally.

Some people leave feeling lighter. Others feel more rooted or present. The emphasis is on listening and responding, not fixing or striving. No prior experience needed.

Energy: A gentle class for reconnecting with clarity, brightness, and forward ease.

Energy: Radiance · Re-orientation

Feeling Light & Bright offers supportive movement and reflection to help you orient toward what feels nourishing and alive. The focus is not on pushing energy up, but on creating enough space for lightness to return naturally — sometimes subtly, sometimes surprisingly.

This class is especially supportive during times of transition or when things feel heavy.

You might experience:

• Slow, steady movement to reorient posture and breath

• Standing or seated sequences that encourage openness without strain

• Gentle sound or resonance practices to support clarity and presence

• Brief moments of reflection or journaling to notice what’s shifting

• A closing rest or pause to integrate

The emphasis is always on listening and responding, rather than effort.