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Meditation, Movement
and More

Learning to be in conversation with your own embodied experience. Together, we practice listening to the body's wisdom, experientially understanding its possibilities and needs, and freely expressing ourselves through it.

Mindfulness Meditation

Are you looking for greater peace, clarity and focus in just a few minutes a day? Mindfulness meditation is an ancient practice with scientifically proven benefits for our busy lives. 

You can learn to meditate! It's actually quite simple. 

  1. Relax. Whatever your body posture or position, find a balance between feeling attentive and relaxed. Release any excess physical tension.

  2. Focus. Let your attention rest on one aspect of your experience - the feeling of your breath, sounds that are present, even washing the dishes!

  3. Forget. Your mind will certainly drift away, because that's what the mind does. All good!

  4. Re-focus. Whenever you realize that the mind has become distracted thinking about the past, the future, or wondering why your neighbor needs to be mowing the lawn right now, bring the mind back firmly and gently to the original focus.

  5. Repeat :)

In this 26 min video, recorded via Facebook Live on March 16, 2020, I talk about how meditation can help us work with groundlessness. Featuring quotes from Pema Chödrön and a guided meditation beginning at 6:10.

Meditation is a practice of meta-cognition (or self-awareness) that can help us increase our mind-body connection, better regulate emotions, move beyond habitual reactions and move towards our best selves. We might think that meditation means achieving instant calm, total relaxation, or a clear mind. That can and will happen! But these peaceful feelings are a by-product of the practice: relaxing the body, focusing the mind, getting distracted and bringing ourselves back. Like with any skill, the more we practice, the more skillful we become! And that means less distraction, more focus, more relaxation, and a kinder, more compassionate attitude towards ourselves and others. 

Ready to start your meditation journey? I can help! I have had a consistent meditation practice since 2010, including multiple silent retreats. I have been teaching mindfulness and meditation for students and school staff around the country since 2015 with Move This World. In 2018, I became a 200-hr certified mindfulness teacher in 2018, in a program directed by Ethan Nichtern, Dr. Shanté Smalls, and David Perrin. In 2019, I received a certificate in Mindfulness Fundamentals from Mindful Schools, completed The Power of Awareness with Dr. Jack Kornfield and Dr. Tara Brach in 2020, and a 60-hr training in Integrative Somatic Trauma Therapy in 2022 through The Embody Lab.

What are you waiting for? There's no time like the present. 

WTF is Body Scripting?

"Body scripting" is a process developed over 30 years by choreographer and filmmaker Tamar Rogoff. Tamar has mentored me since 2004, and I still take classes with her regularly. Body Scripting classes can help you find greater ease and alignment, explore new movement options and expand dance vocabulary, feel more confidence and live in a more LOVED body!!


Any body can script! The process is quite simple.

  1. Designate a place in the body or in relationship to it. Choose the belly button. The space inside the right nostril. The body's natural rhythm of contraction and expansion. The possibilities are endless!

  2. Focus. Mindfully rest your attention on that place. 

  3. Investigate. Get curious! How does it feel? What happens if I move it this or way that? What's the relationship between that focus and other places one could choose? What do I want and what feels GOOD?!

Here's a simple script you can try right now:


"Place the attention on the back of your head. The back of the skull is like a catcher's mitt. You have a catcher's mitt holding the back of the head. Very softly, nuzzle the back of your head in to that catcher's mitt. Enjoy a full, long exhale. An in-breath. Another full exhale. Let the rest of the body shift and move if desired, and notice how tall and wide the back of your neck is. Let the eyes soften into the skull. Spend the rest of your life in complete tranquility."


We might start there, or a bajillion other places (like the hips! See video below :) And see you in class!

Join classes with Tamar, Tuesdays and Fridays, 10:30am-12pm ET at LaMama Rehearsal Studios in NYC (and via Zoom by special request)

For all bodies and experience levels!

No two classes are ever the same, but they share a common quest to: 

  • Investigate the body through deep experiential inquiry

  • Realize a sense of natural alignment

  • Develop expanded movement vocabulary

  • Strengthen the mind/body connection 

  • Engage and strengthen mindful focus, imagination and curiosity

  • DANCE! Ample time to explore what excites YOU, engage your body as an expressive instrument,  bop, groove and move.

  • Class is suggested $15, no one turned away.

Body Scripting

Singing and Sounding

Express yourself. Be heard. Free your voice and free your self!

More information coming soon.

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