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Pajama Talks – Using Your Voice

Yesterday, I had a series of difficult conversations around something I care deeply about…it was hard and painful and I lost some people.

In today’s Pajama Talk we talk about Using Your Voice. Finding it, using it, why it’s important and how to navigate difficult conversations.

Difficult conversations are just that….difficult. But there are some ways you can move through them that help you to keep your calm, keep your center and stay on point.


If you have any tools that help you find and use your voice while having hard conversations, please share.

Peace, Sarah


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Self Compassion – Tool #3

Copy of playlist
Words are powerful. I believe that what we say has a hand in what we create.

If you say, “I am bummed” enough….you will, indeed be bummed.

If you say, “I’m not good enough” or “I’m not able” or “I’m not worthy”…these things will be.

Words are powerful.

What if, instead, you said things that are constructive?

I am powerful.

I am beautiful.

I am brilliant.

I am able.

I am.

I am.

I am.

Give it a shot. Participate in the creation of your future. Life doesn’t just happen to you. You co-create it. You take what has been given and decide what to do with it.

I am ______________.
What are you?

Last time we talked stop signs. Now replace them with reconstructed I am’s.

Let me know how it goes.
Peace, Sarah

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10 Things I’ve Learned @ 50


As I sit with a cup of coffee and fingers on the keyboard…the words start to pulse forward.

Today I’m 50. And why does it feel so monumental and so mundane all at once?

I have been on the Earth for 50 years. How is that possible? I was just bombing around Belle Fourche, SD in my Volkswagon Thing smoking Swisher Sweets with my girlfriends! (gross!)

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For some reason today, there are tender tears right behind my eyes. When I look back, when I sit in the present, when I imagine my future…it all seems really sweet. And that moves me.

So I thought I’d just share a list of ten things that on my 50th trip around the sun that mean something to me:

  1. Life’s short. It may not feel short, but it is SO short. Enjoy the shit out of it.
  2. Love your people hard. Hug them. Call them. Pull them close.
  3. Be open to newness. New people, new food, new places. Taste the world.
  4. Be grateful. Grateful for this one amazing, beautiful, messy, fantastic thing called LIFE.
  5. Find your center. Where is that small, still voice within? Find it. Listen to it. Follow it.
  6. Live out loud. Shine brightly. Do your thing unabashedly.
  7. Recognize the people with the least. Serve them. Follow them. Live from the place of humility.
  8. Don’t get too attached. Don’t grip. Don’t cling. Try and enjoy the permeability of it all and don’t get too attached to outcomes.
  9. Whatever you’ve been told, you are a tremendous gift. See if you can mine that treasure and see it, celebrate it, enjoy it in yourself.
  10. Eat the croissant. Savor it. Let it flake apart in your mouth. Slow down.

I love this life and I’m so grateful for it all. I want to fling my arms around it all and squeeze.

In gratitude, Sarah

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7 Exercise Excuses & Ideas to Handle Them

Copy of Pajama Talk (8)
What excuses do you use to avoid exercising?

My most common is “I’m tired” and I also bring out “I don’t wanna” sometimes.

Totally normal.

Exercise is fully loaded. In the face of moving, we can get in our own way and avoid moving our beautiful machines.

This happens for many reasons. In this Pajama Talk we talk about seven really common excuses or reasons people use to not exercise and some ideas about how to deal with them.

CLICK HERE – Pajama Talk Episode 1

Peace, Sarah

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Self Compassion – Tool #2

Self Compassion Image 2.png

We don’t even realize the stream of crap we tell ourselves. Often, we are unconscious in our own self-flagellation.The words just flow and are on repeat.

What are your words?

What do you tell yourself?

Are the words supporting your health, growth, happiness?


Are the words tearing you down?

Start to practice ‘the catch.’ NOTICE when your inside words are tearing you down. Once you see you’re doing it, visualize a stopsign and tell yourself, “STOP.”

Stop the flow of crap.

Be intentional. Be forceful. Enough.

Mine sounds like this:

“Oh look there I go again. Enough already. Stop.”

And if you need to, repeat it. But you’ll notice that your thoughts will, indeed stop. Next up? Replacing the words with more compassionate languaging.

Instead of, “I’m so stupid.”

replace it with

“I am brilliant, but simply made a mistake. Mistakes are human. I’m human.”

Tool: If you haven’t read “Making A Change for Good” by Cheri Huber. I highly recommend. It’s a way to step back from the voices, name them an start to see that you aren’t the voices.


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Self Compassion – Tool #1


The journey toward self compassion began when my kids were in school. I had some room to breathe and take stock.

I knew that I was tired of being so hard on myself. The things I’d say to myself I’d never say to another human..so why did I say them to my Self?

Things like:
You’re a gargantuan.
You’re an Amazon.
You’re dumb.
You’re unsuccessful.
You’re not pretty.
You’re awkward.
You’re not in shape.
Who do you think you are?

This is just some of the lovely repertoire I would heap on myself. And I was tired….so tired. In my insides, I knew there had to be a better way.

So I designed and treated myself to a year of Self Compassion. I did so many interesting things. And over the course of the next couple of weeks, I’ll share some of them with you.

First up. Start noticing what you say. Can you catch yourself when the harsh critic attacks?

And then, can you start to replace the voice’s comment with something kinder?

OMG I’m so stupid.

Self Compassion Voice:
You may not know the answer right now, but you’ll figure it out. You’re resourceful and brilliant.

The key is in the catch. And it’s in the replacement. Because the voices run rampant like a bull in a china shop.

Give it a shot. I’ve got a Self Compassion Workshop and Practice coming up at Tula Yoga & Wellness . If you think it would serve you, come! CLICK HERE TO REGISTER.