Neurons that fire together, wire together. - Donald Hebb

 Hello Friends,

 We are having a little mid-spring summer here in the Bay Area this week. I’m not going to lie—I don’t mind it… although I did get a bit overheated in my car (these are the things that happen when it’s hot—you feel hot).

And it got me thinking… about our nervous systems. (As I do every week—it is, after all, my job.)

Lately I’ve been thinking about adaptability—our ability to change and respond to what’s in front of us, especially when things shift unexpectedly… like 85 degrees in March.

The ability to adapt quickly isn’t fixed—it’s something you build through what you consistently expose yourself to.

One of the most fascinating parts of being human is this capacity to adapt.
This is what we call neuroplasticity—your brain and nervous system’s ability to reorganize, learn, and change based on what you repeatedly experience.

In other words:
what you practice, you become.
What you practice, you wire.

The envi...

Life Lessons from a Breathing Exercise… We are always becoming more of who we are. We either repeat the version of ourselves we believe we are and call it good—and that’s okay—or we stay curious about our patterns. Why do we react the way we do in certain moments? When do we rush ahead instead of pausing? What would happen if we simply gave ourselves the time we need? Here’s the coolest part about the body and the nervous system: when given different input over time, we teach the nervous system to respond differently. We change the patterns. Life is life. And life will keep on lifing. It’s up to each of us to choose to stay connected to ourselves in a world that grows more distracting every day. Over nearly two decades of working with my clients—and with myself—I’ve come to understand that change takes the time it takes. And often, the simpler the approach, the better—especially for an overwhelmed nervous system. The other day I was working with a client who has spent the past year dil...

“If the dream is in you, it's for you.” - Amber Lilyestrom

We can hold many hopes and desires—and I hope that you do.

The thing is, we have to meet them halfway.

As a new year arrives, we often begin with the best intentions: lofty goals, big dreams, expansive visions. By all means—keep the big dream. Hold the vision. And take the next step toward it.

Without vision, we get lost among the trees.

That next step often asks us to look inward—to notice our patterns, our belief systems, and what’s really at the core of our excuses.

Surround yourself with people who get you and are all in on your vision. They may not be the people you expected them to be. Find them anyway.

We are human, after all—and we need each other to exist, to grow, to remember who we are. And still, it’s you who must take the step. Trust that when you do, there will be people who meet you there.

As we move into this new year, ask yourself:

What is one small, honest step I’m willing to take toward the life I’...

Nervous System & Gratitude Practices

Talking to Your Body Like You Would Your Best Friend, Your Lover, Your Beloved

Your body is always listening.
Your cells are always responding.

It may sound obvious — maybe even a little cliché — but it’s true:
the way we speak to ourselves shapes our nervous system, our inflammation, our energy, and the way we show up in the world.

As this year closes and a new one begins, I’m feeling pulled toward this work:
How do I speak to myself?
Do my words nourish me or stress me?
Do they offer safety… or pressure?

And I’ll be honest — this is an area I personally struggle with.

Being patient with myself.
Being gentle.
Being kind.

So let’s practice together.
Because this might be the missing piece of our well-being.

Simple Nervous System + Self-Compassion Rituals

Put a hand on your heart and your belly.
Let your body feel contact, warmth, reassurance.
Then say:

“I am safe here, in this body.”

Or:

“I appreciate you, [your name].”

And the big one — yes...

“We do not heal the past by dwelling there; we heal the past by living fully in the present.”

— Marianne Williamson

Everything passes. So quickly.
Choose wisely what you get upset about, what you belabor, what you think will last forever. Even the moments that stretch into weeks or years… they pass. This too shall pass. It makes me ask what’s really important — and somehow it’s all important, and also… not. Both can be true.

Two things I’ve been contemplating:

1) My health journey.
The last two years were rough — really rough. There were days I thought certain symptoms would never end. I catastrophized, cried, and lamented my fate. And still, I kept taking small steps toward healing. Some days I said “forget it” and did nothing. Other weeks I supplemented like a pro, ran the tests, saw the experts, and learned a lot about myself.
Today, I’m in a different place. I feel stronger, more resilient. My body isn’t reacting to everything as a threat and literally swelling up. Yay. I’m c...

 “Travel is not about finding yourself; it’s about remembering who you’ve been all along.”

— Unknown

This trip and retreat were especially meaningful because I got to share them with my sister. We hadn’t taken a solo trip together in over 30 years — not since high school. Partners, children, and family had long filled that travel space.

Somewhere along the way, I had forgotten the part of me that loves to adventure — the part that feels energized by the unknown, that talks to everyone, makes friends with strangers, and wanders the streets with no real plan. My sister helped bring those parts back online.

We were inseparable as children — sharing a room, often the same bed, friends, a car, even a phone. It wasn’t until our late teens and early twenties that life took us in different directions. Forever woven together, yet each finding our own way in the world.

To say it was a dream come true would be accurate.

The retreat itself took place on a magical island — lush, green, and su...

This gentle sequence is designed to wake up your lymphatic system and support your body’s natural ability to clear, detox, and restore energy. Inspired by the work of Perry Nickleston, we’ll combine light movement with tapping and rubbing six key points to stimulate lymph flow:

 • Below the collarbones

 • Behind the ears

 • Under the armpits

 • Center of the stomach

 • Inside the hip bones

 • Behind the knees

Through gentle movement and sensory input at these points, you’ll encourage circulation, reduce stagnation, and give your immune system a supportive boost.

This is a great way to begin the fall season as we move into colder weather and prepare our bodies for cold and flu season. Just a few minutes of care can help you feel clearer, lighter, and more resilient.

To health,

Lila

 One of our deepest human needs is to be understood and to belong. And yet, the capacity to truly understand another person begins with how well we understand ourselves.

When we practice listening inward — noticing the sensations in our bodies, paying attention to our breath, becoming aware of our inner landscape — we strengthen our ability to listen outward. Self-awareness creates space for compassion.

Years ago, I took courses with Landmark, and recently I’ve been revisiting some of their teachings. One resource I highly recommend is The Next Conversation: Argue Less, Talk More by Jefferson Fisher — a book that offers practical tools for transforming how we communicate.

Understanding does not mean we have to agree. It doesn’t even mean we have to like what another person is sharing. True understanding is the ability to hold both our own perspective and someone else’s, without rejecting either.

Here are a few practices that help:

• Pause before responding. Take a single breath ...

 Coming out of COVID was hard. We were all trying to find our way again—grappling with the loss of routines, connections, and the familiar rhythm of community we once had.

Opening this studio one year ago was a leap—a way to regrow, to reconnect, and to remember what it feels like to move, breathe, and belong together.

The studio is becoming a space of warmth, trust, and transformation. A place where people can return to themselves—and to each other.

Personally, this has been a season of profound change. My daughter graduated high school, and I’ve been moving through that tender space of letting go while holding on.

Through it all, teaching continues to guide me. It grounds me, stretches me, and reminds me of what matters.

I am proud of us—of what we’ve created, what we’ve navigated, and how we continue to show up.