Meditation can help us increase our concentration and awareness with less judgment and greater compassion towards ourselves and others.  Taking time out every day to stop and just be in extended meditative silence brings me peace.  And when I'm mindful - gently aware in the present moment - I get clarity, opening up that space to make better choices.


You will learn over the course of your journey what brings you the benefits you seek from a practice.  Your practice may be sitting or moving, 10 minutes or 1 hour, daily or every few days, guided or unguided. It may be the same every day or not.  It will change over time as you and your life change.  Your meditation and mindfulness practice informs your life and your life informs your practice.


Scientific studies join with many centuries of experience to support the benefits of meditation and mindfulness for your health and well-being.   Check out the Workshops page for my upcoming meditation and mindfulness workshops.


Guided Meditations


Breath Awareness Meditation

Breath awareness meditation allows us to focus our attention on the present moment, being aware of the sensations of each breath and using the breath as an anchor when the mind wanders - which it will inevitably do.  The practice helps us to better our concentration, activate the "rest and digest" response, and treat ourselves with greater kindness - gently returning our attention to the breath each time the mind strays.

Body Scan Meditation

Body scan meditations are a wonderful practice for reconnecting with our bodies, improving our ability to focus, and practicing the art of letting go as we move from one focus point to another.  While it is a favorite of many experienced meditators, because the focus of attention moves throughout the meditation it is an especially good practice for those who are relatively new to meditation.

Awareness of Sound Meditation

Sound meditations use our awareness of the sounds around us and within us as an anchor to the present moment.  Body scan and sound meditations are often helpful to people who want to meditate but do not feel comfortable focusing on the breath.

Loving-Kindness Meditation

Through loving-kindness meditations we can create a kinder relationship with ourselves and with others.  This meditation involves phrases of well wishes for ourselves and for a loved ones.  Longer meditations often extend these well wishes more broadly.


"Stephanie was an invaluable health and wellness coach for me.  She presented me with questions, resources, and homework that I found empowering and productive.  She is a great listener and synthesized my thoughts and feelings in a way that made things crystallize for me.  I realized how much control I have over my own life choices.  I am better at taking the time I need for myself so I can be a happier, healthier "me" which makes me a better mother, wife, and friend.  I am responsible for my own happiness and I feel like I have the tools to achieve it now.  Thank you Stephanie!" K.F.

"Stephanie was such a wonderful coach, and I'm thrilled that I had the opportunity to work with her.  She frequently started our sessions with a short guided meditation that I found both calming and incredibly useful as we moved on to discussions about progress I had made and possible upcoming pitfalls.  I found working with Stephanie a really rewarding experience and one that I would highly recommend to others. She did a great job integrating physical, mental, and emotional health in helping me set goals for myself." M.H.

"Stephanie is a thoughtful coach, guiding with insightful pacing and placing caches of wisdom within reach.  She was faultlessly professional and generous.  I appreciated her patience, wisdom, warmth, and humor." Catherine

"I was able to spend 12 weeks working with Stephanie, and the Live Well Flow Coaching Program.  Stephanie started with discussing my mindset, determining my goals, and digging deep into the mindset around eating and wellness.  During the sessions with Stephanie, I was able to focus on determining deeper reasons behind eating, eating emotionally, and eating mindlessly.  We spent time meditating and I felt like I was finally able to hear what my body was telling me.  I feel better able to know when it is the right time to eat for my health, and when I need to pay attention to my feelings. We did three different mindfulness sessions, tasting food and really paying attention to what we are putting into our mouths.  For the first time (in a very long time) I actually tasted my food.  It has been life changing for me.  I have learned to slow down when eating, what to do to taste my food, and enjoy what I am eating-all without eating mindlessly.  

I was sad when our coaching agreement ended, I wish I could keep Stephanie in my pocket forever!"

Allyson Bathalon 

"Stephanie is a thoughtful, compassionate, and empathetic coach.  She has been direct and forthright, not allowing me to hide behind the excuses or "stories" as she aptly calls them, which I know don't serve me well.  She has shown a dedication and focused energy that has helped me to hone in on effective, practical ways to proceed - not simply with a job search, but with a real pathway forward in my life as a working mom.  I highly recommend her for any life, wellness, or job coaching needs you may have!" M.F.

"I owe Stephanie and her meditation classes so much.  They are providing me with the tools to manage myself, my experiences, my expectations, and my life.  I didn't realize before I began learning mindfulness techniques how much they would touch my life."  Elise

"Stephanie's meditation sessions combine thoughtful discussions of a variety of mindfulness activities with a guided meditation that uses that day's approach. I both enjoy these sessions and learn more about ways I can address stress in my life.  

Her patience with, and support of, our efforts to create a practice reinforces the importance of being kind to ourselves.  I find these sessions an oasis of claim in an otherwise stressful world.  Thank you, Stephanie!"  Sherry

"Stephanie has an excellent workshop facilitation style with good pacing.  She encourages participation and doesn't overtalk, allowing silence and reflection between points.  She does a great job of selecting and editing content and mixing talking, activity, and partner sharing.  She also curates excellent workshop topics and resource persons."  Rebecca