Coregulation Conversations

Show Notes In this episode, I invite you on a slow walk practice — an exploration of pace, nervous system regulation, and what becomes available when we intentionally downshift. We begin with a story from a recent neighborhood walk, where someone commented on how slowly I was moving — and how differently that landed in my body than it might have in the past. From there, we explore the idea that slowness isn’t “better” than speed, but that many of us live in cultures and nervous systems that are deeply conditioned toward urgency and fast pacing. Together, we experiment with slowing down physically and noticing what shifts: awareness, sensation, breath, attention, pleasure, discomfort, and connection to the environment around us. Along the way, I offer reflections on nervous system range, inner critic healing, and the importance of finding your own pace rather than performing someone else’s. This episode is an invitation to get curious about rhythm, pressure, and what your body might want if there was nowhere to be and nothing to achieve. Timestamps 00:00 — Introduction + invitation to slow walk 01:00 — The “Art of the Mother Duck” class announcement 04:30 — Early spring in Alaska + the story behind this episode 05:20 — “You’re walking so slow” 06:30 — Slowness, nervous system range, and cultural pacing 07:30 — Inner critic healing + trusting your own pace 08:50 — Beginning the slow walk practice 10:00 — Settling into a slower rhythm 11:00 — Feeling feet + contact with the ground 12:30 — Letting your feet choose the pace 13:00 — Slowness is not morally superior 14:00 — Activation, exercise, and learning to slow down 15:00 — “Your pace is sacred” 16:00 — Bringing awareness to ankles, knees, and hips 18:00 — Expanding attention into the environment 19:00 — Sights, sounds, smells, and air on the skin 20:30 — Checking in with your current pace 21:30 — Releasing pressure + achievement 23:00 — Noticing what happens in the body 23:30 — Discomfort with slowness + nervous system learning 25:00 — What becomes available at a slower pace? 26:30 — Closing reflections Resources:    Learn more about and sign up for The Art of the Mother Duck here! Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

Show Notes In this episode, I’m joined by my friend and fellow somatic practitioner, Julia Yanker, for a conversation about how our relationships with outdoor adventure have evolved alongside our nervous system work. We reflect on our early days in outdoor recreation — how belonging, fear of disconnection, and identity shaped our choices — and how those patterns sometimes led us into situations that weren’t actually aligned with our capacity. From there, we explore what’s changed. As we’ve built more self-trust and nervous system awareness, both of us have shifted how we approach risk, challenge, and decision-making. We talk about learning to recognize internal signals, developing access to a true “no,” and how that opens the door to more grounded, authentic “yeses.” We also touch on adventure-related trauma, how life stress impacts perceived risk, and the common experience of feeling pulled between a yes and a no in real time. This episode is a reminder that nervous system work doesn’t take you away from adventure — it brings you closer to yourself, and from that place, your choices become clearer and more aligned. Timestamps 00:00 — Introduction + meeting Julia 03:00 — From adventure to somatic work 06:30 — Early patterns: belonging + fear 10:30 — Risk, disconnection, and self-abandonment 15:30 — Building self-trust + self-compassion 20:00 — Co-regulation + relational healing 26:00 — Shifting relationship to risk 31:00 — Returning to challenge with more capacity 35:30 — “What changed?” vs. “what’s wrong with me?” 40:00 — Trusting signals + adjusting expectations 42:00 — Accessing a true “no” 45:00 — Boundaries without over-explaining 48:00 — Navigating mixed yes/no signals 55:00 — Does this work change how you adventure? 01:00:00 — Becoming more yourself 01:03:00 — Closing Julia's Bio: Julia Sowaska is an Adventurer Priestess who has spent her life pursuing adventure and connection with the Divine and Great Mystery. Through exploration of the outer terrain of Mother Earth, she finds deeper connection and meaning in the inner terrain of her spirit and psyche. She is a life coach in private practice, supporting people around the world, primarily in the realm of relationships, as well as supporting folks with adventure trauma or renegotiating their relationship with adventure and the outdoors to be more in alignment with their authentic selves. She is currently living as a digital nomad in Europe and embarking on a 2-year experiment of, "What happens if you live life by the compass of following your highest excitement everyday - and what does that mean when we 'have to' do certain things to survive?"  Resources:  Check out Julia's website here. Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast  

Show Notes In this episode, I’m out on a spring walk in Anchorage, closing the loop on a recent workshop by exploring how somatic nervous system skills actually show up in real life — far beyond workouts or outdoor adventures. We start with a grounding moment in the body, then move into a core idea: these skills matter most not just in big, intense moments, but in the small, everyday experiences that shape our nervous system patterns over time. Through a series of real-life examples — from a high-stakes river crossing to subtle daily stressors — I walk through what it looks like to notice, make sense of, and support nervous system activation so it can fully complete. We explore how unfinished activation accumulates, why the “little things” matter more than we think, and how building awareness in those moments expands our overall capacity. From there, we move into common life scenarios: supporting someone else through distress (coregulation), navigating social anxiety, working with procrastination, and even learning how to receive positive experiences without bracing against them. This episode is an invitation to see nervous system work as something woven into every part of life — and to practice meeting those moments with awareness, curiosity, and support. Timestamps 00:00 — Spring walk + closing the loop from recent workshop 02:00 — Nervous system skills beyond workouts 05:00 — Grounding into the body (pleasure-based entry) 07:00 — “Everything is a state” 09:30 — Story: high-stakes river crossing 12:00 — Sympathetic activation + post-stress energy 14:30 — Supporting completion (movement, food, environment) 16:00 — Acute stressors across contexts (outdoors, driving, conversations) 18:30 — The core skills: notice, make sense of, support 21:00 — Micro example: startle response in real time 23:00 — Why small activations matter 24:30 — Capacity + incomplete stress cycles 26:00 — Near misses + giving the body time to catch up 28:00 — When someone else is struggling (coregulation) 30:30 — Meeting and matching + being a steady presence 33:00 — Social situations + feeling out of place 35:00 — Orienting to safety (kind eyes, environment cues) 38:00 — Procrastination as a nervous system state 40:00 — Gentle activation + building momentum 42:30 — After a win: why good things can feel hard to receive 45:00 — Expanding capacity for positive activation 47:00 — Letting the good land (counter vortex) 50:00 — Bringing it into your week: noticing + practice 54:00 — Closing reflections Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast  

Show Notes In this episode, I’m out on a chilly spring walk in Anchorage, answering listener questions that have been waiting patiently (some for months 😅). We explore how nervous system work shows up in real life — from anxiety on solo outdoor walks, to navigating chronic pain and hypervigilance, to the very real stress of running a business. We start with a question about anxiety in remote outdoor settings, unpacking how the nervous system responds to real risk — and how to work with that through both practical preparation and somatic tools like orienting, resourcing, and coregulation. From there, we move into a nuanced conversation about chronic pain and hyper-awareness in the body — exploring how to approach somatic work without reinforcing hypervigilance, and how to build the skill of widening awareness to include more neutral or pleasant sensations. We close with a question about business stress, perfectionism, and the feeling of never being “caught up.” I share how working with cycles — rather than constant output — has been essential in building a more sustainable and humane way of working. This episode is a reminder that nervous system work isn’t separate from daily life — it’s woven into how we walk, work, create, and care for ourselves.   Timestamps 00:00 — Spring in Anchorage + listener Q&A intro 03:00 — Anxiety on solo outdoor walks 04:30 — Real risk vs. nervous system response 07:00 — Building skills + safety planning 09:30 — Hypervigilance + orienting toward safety 11:30 — Resourcing: internal + external supports 13:30 — Competent protector + coregulation 17:30 — Transition to question on chronic pain 18:30 — Hypervigilance in the body 21:30 — The “problem → fix” loop 23:00 — Widening awareness (zooming out) 24:30 — Loud vs. quiet sensations (pain vs. ease) 27:00 — Tracking neutral + pleasant sensations 29:00 — Why body scans can backfire 30:00 — Transition to business + stress question 31:00 — Entrepreneurship as a growth edge 33:00 — Working with cycles vs. constant output 35:00 — Creative cycles + completion 37:00 — Resting on the “backside of the wave” 38:30 — Perfectionism + letting things be enough 40:00 — Slowing down as a learned skill 41:30 — Future episode ideas + closing reflections Resources - Get all the information about Summer Strong here!  Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

Show Notes In this episode, I’m out on a spring walk in Alaska, exploring the idea of play as a resource — and how play can support our nervous systems in meaningful, practical ways. I share a story from a long backcountry ski trip that shifted my perspective from struggle into play, and use that to explore how play isn’t just something we do — it’s a nervous system state we can learn to recognize and cultivate. We talk about how play lives in the balance between challenge and safety, why it’s essential (especially in hard or uncertain times), and how it differs from avoidance or “escape.” I also share how this concept is showing up in somatic workouts — especially the practice of uncoupling intensity from stress. Along the way, you’re invited into a simple somatic exploration to notice what play actually feels like in your body, and how you might begin to access it more often — both in obvious “play” moments and in everyday life. This episode is an invitation to reconnect with play as nourishment, as information, and as a way to support yourself through both challenge and joy. Timestamps 00:00 — Walking in spring + introducing play as a topic 02:00 — Play as a nervous system resource 03:00 — Why play matters (especially in hard times) 04:30 — Story: wilderness ski classic + caribou moment 08:00 — Shifting from struggle into play 09:30 — Play as a nervous system state 12:30 — Summer Strong + somatic workouts 14:00 — 10 foundational somatic skills (new class) 17:00 — Cultural messaging about play vs. work 18:30 — Play vs. avoidance / escapism 20:00 — Balancing challenge + pleasure (counter vortex) 22:30 — Play as nourishment, not bypassing 24:30 — Practice: accessing play in the body 26:00 — Noticing sensations of play 27:00 — Nervous system explanation (sympathetic + ventral) 28:30 — Homework: noticing play in real life 30:00 — Expanding play beyond “fun activities” 31:30 — Play + curiosity in everyday moments 33:00 — Safety + nervous system awareness 35:00 — Applying play to workouts + intensity 36:30 — Uncoupling intensity from stress 38:30 — Play as an indicator of safety 40:00 — Bringing play into daily life + movement 41:30 — Why play supports growth + learning 42:30 — Connection, shared rhythm, and play 44:00 — Closing: go forth and play Resources - Get all the information about Summer Strong here!  Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

Show Notes In this episode, I take you on a coregulation walk through a snowy April evening in Anchorage — inviting you to walk alongside me (physically or in your imagination) as we explore how movement, noticing, and connection can shift our nervous systems. We start with a simple idea: noticing as a practice. Tuning into small details in nature — light, texture, shapes — can create meaningful shifts in how we feel and how we experience the world. From there, we move into a gentle guided walk: feeling your feet, finding your pace, and imagining what it’s like to walk with a good listener. You’re invited to share what’s on your mind, notice your surroundings with curiosity, and let small moments of delight land in your body. Along the way, I share stories from past adventures — including a slower, more adaptive backcountry trip — and reflect on how we might approach this upcoming summer with more intention and support. This episode is an invitation to slow down, notice more, and take one small step toward connection. Timestamps 00:00 — Introducing the coregulation walk 01:00 — Spring light + seasonal energy 02:30 — Noticing as a practice 05:00 — Invitation: what do you want to learn or practice? 06:20 — Walking physically or in imagination 08:30 — Summer Strong + seasonal transition 12:15 — Guided walk begins 13:00 — Finding your pace + feeling your feet 14:40 — Imagining a good listener 15:00 — Sharing what’s on your mind 18:30 — Noticing your environment 20:00 — Finding small delights 21:30 — Storytime: walking + sharing 25:00 — 2022 trip + slowing down 30:30 — Adapting when things don’t go as planned 33:00 — Bear encounter 36:00 — Trust + relationship with nature 38:15 — Moose encounter 41:00 — Summer reflections + intention 42:40 — Future offerings + ideas 44:00 — Check-in: how are you? 45:00 — Grounding + feet 46:00 — Noticing something delightful 47:00 — Sharing awe + connection 50:00 — Closing Resources - Get all the information about Summer Strong here!  Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

Show Notes In this episode, I’m recording outside in Alaska during a bright late-March day — walking alongside a creek and letting the environment shape the conversation. From here, I explore the idea of feeling ready — and how readiness is often a nervous system state, not a prerequisite. I share how I moved from feeling tired and foggy into a state where I could record, using small steps like voice noting a friend and going for a walk. This opens into a larger conversation about why we wait to feel ready, how energy is often created through action, and why starting small isn’t a compromise — it’s the strategy. We also explore the tension between the parts of us that want to move forward and the parts that don’t, and how to work with both through a gentle, somatic lens. The episode closes with a short guided practice to help you find a more supportive way to begin. This episode is an invitation to rethink readiness and take one small step forward. Timestamps 00:00 — Walking + orienting to the moment 02:30 — Feeling ready as a nervous system state 05:20 — Seasonal transitions + birthday reflections 08:30 — Summer Strong + timing across seasons 11:45 — Waiting to feel ready 12:50 — Not feeling ready (personal example) 14:30 — Warm-ups + scaffolding 17:00 — Titration: small steps + check-ins 19:50 — Readiness isn’t required 24:30 — Mis-measuring the gap 28:30 — Energy comes after starting 30:00 — Starting small is the strategy 33:20 — Titration + pendulation 36:30 — Trusting yourself without full readiness 39:45 — Transition into practice 42:45 — Guided practice begins 47:45 — “Ready” vs “not ready” parts 52:00 — Supporting the “not ready” part 53:00 — Bringing parts into relationship 55:30 — Closing Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

Show Notes In this episode, I’m sharing a gentle somatic practice recorded during the Spring Equinox — a time when the light is returning and the pace of life begins to pick up again. As we transition out of winter, our bodies may still be craving the slowness, darkness, and reduced sensory input that supported rest during the colder months.   This episode offers a simple, accessible practice for creating moments of sensory rest — even as the external world becomes brighter, busier, and more stimulating. Through supported touch and intentional positioning, we explore how to give the eyes, jaw, and ears a break from their constant work, allowing the nervous system to downshift and receive support. Rather than trying to force relaxation, this practice invites you to notice contact, support, and subtle shifts in the body. As each sensory area is given time to rest, we explore how slowness and ease can emerge naturally when there is less being asked of the system. This episode is an invitation to build small pockets of rest into your day — to remember that your senses don’t always need to be “on,” and that even brief moments of reduced input can offer meaningful nourishment for your nervous system. Timestamps 00:00 — Recording during Spring Equinox & seasonal transitions 02:00 — Why our bodies may crave rest as light and activity increase 03:30 — Setting up for the practice: supporting the head and hands 04:30 — Covering the eyes: creating darkness for true visual rest 07:00 — Noticing the muscles around the eyes soften 09:00 — Expanding awareness to the rest of the body 10:30 — Slowly reintroducing light with eyes closed 11:30 — Supporting the jaw and noticing contact 13:00 — Letting relaxation emerge through attention, not effort 15:00 — The role of the jaw, throat, and communication 17:00 — Transitioning to the ears: cupping and softening 19:00 — Letting the ears rest from listening 21:00 — Noticing habitual effort and allowing new patterns 22:30 — Transitioning out of the practice 23:30 — Reopening the senses धीरे and integrating the experience 24:30 — Carrying the effects of sensory rest into daily life Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

Show Notes In this episode, I’m recording from Central Park in New York City during a training weekend — my first real visit to the city. As someone who lives in Alaska and is deeply connected to wilderness environments, being in such a dense urban landscape sparked curiosity about how our nervous systems interact with city life and where nature fits into that experience.   This episode explores how we can support our nervous systems in urban environments by intentionally noticing moments of sensory nourishment and connection with the natural world. Through reflections from a rainy walk in the park, I explore practices like orienting through the eyes, seeking out “micro-nature,” and allowing small moments of delight to land in the body. I also explore a series of open questions about how our bodies relate to different environments — from long sight lines and horizon views to the experience of walking on uneven ground. Together we consider how evolution, personal experience, and modern life might all shape what helps our nervous systems feel most settled. This episode is an invitation to experiment with your own sensory awareness: noticing where your senses constrict or expand, what environments help your body soften, and how even small encounters with nature can support regulation and connection — no matter where you live. Timestamps 00:00 — Recording from New York City & first impressions 02:00 — Growing up in small-town Alaska and adjusting to city environments 04:30 — Orienting through the eyes & noticing sensory pleasure 07:00 — Why delight and pleasant sensory cues nourish the nervous system 09:00 — Sensory constriction and overwhelm in urban environments 12:00 — Opening the senses intentionally in the city 14:00 — Long sight lines, horizon views, and nervous system settling 17:00 — Evolution vs. lifetime adaptation in different environments 21:00 — Exploring how built environments affect regulation 23:00 — Walking in cities vs. walking on uneven natural ground 27:00 — The role of feet, balance, and the vestibular system 30:00 — Relating to the land through movement and sensation 33:00 — Co-regulation with the natural world 36:00 — Discovering “micro-nature” in urban environments 39:00 — Noticing small moments of beauty and letting them land 41:00 — Questions to explore in your own environment 43:00 — Accessibility, paved paths, and bridges into nature 45:00 — Closing reflections from Central Park Resources:  Here are the articles I mentioned from Jeron Joseph - the person displaced by Typhoon Halong last October.  An ‘orchestra from Hell’: A firsthand account of the Halong flood 'A whole new concrete jungle': A typhoon evacuee lands in urban Alaska. Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

Show Notes In this episode, I’m recording from snowy Alaska during the early days of March — a time when the light begins returning quickly after the long winter darkness. Seasonal transitions can bring a surprising amount of activation to the nervous system as the body adjusts to changing rhythms and the anticipation of what’s coming next.  This episode offers a gentle somatic practice for finding stability inside times of change. Through orienting to the present moment, noticing sensory resources, and exploring how the body relates to past, present, and future, we experiment with ways to support the nervous system when things feel uncertain or in flux. Using the image of kelp rooted in the ocean — anchored at its base while moving fluidly with the currents — this practice explores how stability and flexibility can exist together. We also reflect on how resilience in nature often comes through connection, reminding us that we don’t navigate change alone. This episode is an invitation to find a stable base inside yourself while allowing movement and adaptability as life shifts around you. Timestamps 00:00 — Returning from travel & recording from snowy Alaska02:00 — Seasonal transitions and the rapid return of light05:00 — Why times of change can feel destabilizing for the nervous system07:00 — Anxiety as a signal of future-oriented activation09:00 — Beginning the practice: orienting to the present moment12:00 — Noticing sensory resources and sources of support14:00 — Exploring past, present, and future through body positioning17:00 — Leaning back into the nourishment of past seasons19:00 — Finding center in the present moment20:00 — Leaning forward into anticipation of the future22:00 — The kelp metaphor: rooted and moving with the current26:00 — Stability through flexibility and spinal movement28:00 — Resilience in nature: trees, architecture, and adaptability30:00 — Co-regulation, ecosystems, and the “forest” of community32:00 — Closing reflections on stability and moving through change Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

Show NotesIn this episode, I’m recording from Villa de Leyva, Colombia — sitting beside a waterfall in the Andes as I reflect on internal safety as an antidote to perfectionism. What began years ago as a drive to perform, achieve, and avoid mistakes has slowly transformed through somatic work, entrepreneurship, and lived experience into something much softer: a growing capacity to feel safe even when I’m imperfect. I share stories from my early twenties living in Colombia, where my perfectionism showed up through language — studying hard, avoiding mistakes, and feeling intense shame when I got something wrong. Returning now, decades later, I notice how different it feels to speak imperfect Spanish from a body that no longer equates mistakes with danger. Through the lens of nervous system work, I explore how perfectionism often develops as a strategy to manage activation and vulnerability — and how building internal safety can begin to uncouple “mistake” from “shame.” This episode is an invitation to gently untangle the places where your body may still believe that being perfect is what keeps you safe. Together, we explore how orienting to support, practicing co-regulation, and accumulating small moments of safety can soften protective patterns over time — allowing more freedom, play, and growth in the process. Timestamps00:00 — Recording from Colombia & orienting to place03:00 — Returning to a formative chapter of life06:30 — A guided pause: noticing support and safety cues09:30 — Perfectionism as a nervous system strategy13:30 — Early achievement, shame & language learning17:00 — Entrepreneurship, grad school & breaking perfectionism21:00 — Mistakes as information rather than identity23:30 — Building internal safety through somatic practice26:00 — How safety changes the experience of imperfection28:30 — Untangling over-couplings between mistakes & shame30:00 — Closing reflections from the waterfall Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast       

Show Notes  In this episode, I reflect on the role of imagination in times of uncertainty — and how dreaming forward isn’t about escaping reality, but about expanding what feels possible in our bodies and communities. Recorded as both a personal reflection and a collective inquiry, this conversation explores how our nervous systems shape what we can envision, and why tending to regulation can open space for creativity, hope, and meaningful action. I talk about the tension between staying informed and staying resourced, the importance of orienting toward what we care about, and how envisioning the world we want can be a grounding practice rather than a bypass. Through a somatic lens, we explore what it means to hold grief and possibility together — allowing imagination to become a steady companion as we navigate complexity. This episode is an invitation to notice where your attention goes, to gently expand your capacity to imagine supportive futures, and to stay connected to what feels life-giving even in challenging times. Timestamps 00:00 — Welcome & naming the moment we’re in 03:00 — Why imagination matters right now 06:30 — Nervous systems and the limits of what we can envision 10:00 — Staying informed without becoming overwhelmed 13:30 — Orienting toward what we care about 17:00 — Grief, uncertainty & possibility coexisting 20:30 — Dreaming as a practice, not an escape 24:00 — Expanding capacity for hope and creativity 28:00 — Community, connection & shared vision 31:30 — Small actions that align with imagined futures 34:30 — Letting imagination support regulation 38:00 — Holding complexity with gentleness 41:30 — Closing reflections & invitation to keep dreaming   Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast   

Show Notes In this episode, I share a time-sensitive invitation and the deeper somatic framework behind it: how we meet collective intensity without bypassing, dissociating, or burning ourselves out. Recorded in the midst of February’s unfolding events, this conversation explores why tending to safety and defending what we love are not opposites — but complementary nervous system capacities. I reflect on the ways our nervous systems respond to overwhelming information, the limits of catharsis as a strategy, and the importance of cultivating embodied access to protective energy. Through the metaphor of “Mama Bear energy,” I explore how anger, grief, and fierceness can be held with presence, titration, and relational support — rather than discharged in ways that leave us disconnected from our experience. This episode is an invitation to practice both tenderness and protection, to move toward intensity with skill and choice, and to imagine what becomes possible when we learn to ride the full wave of activation and settling together. Timestamps 00:00 — Welcome & a time-sensitive announcement 03:00 — Living inside collective intensity 06:30 — Deep diving vs. looking away 09:30 — Why embodiment matters more than catharsis 12:30 — Introducing “Tend & Defend” 15:30 — Mama Bear energy as protection rooted in love 18:30 — Titration, presence & riding the wave 21:30 — The three phases: co-regulation, burn & build 24:30 — Why safety is rarely absolute 27:30 — Accessing protective responses in the body 30:30 — Power, identity & embodied healthy aggression 33:30 — Practicing boundaries and self-protection 36:30 — Imagining what we want to build together 39:30 — Closing reflections & invitation  Resources Sign up for Tend & Defend here. We meet on 2/12 @4pm AK /8pm ET Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes  In this episode, I share a nervous system breakthrough that emerged from time on glacial ice — a shift from managing risk with urgency to trusting what felt safe enough. Recorded on a winter walk in Anchorage, this conversation explores how learning to read nuance in safety can transform not only our experiences in wild places, but also how we move through everyday life. I reflect on skating around icebergs, noticing real versus perceived threat, and the relief of being able to stay present inside an experience that once felt overwhelmingly stressful. Through stories and somatic insight, I explore how our nervous systems learn to orient toward danger — and how, with practice, they can also learn to recognize cues of safety, stability, and support. This episode is an invitation to rethink what safety means, to move beyond the illusion of certainty, and to cultivate a deeper trust in both the environment and the body’s capacity to respond. Rather than waiting for perfect safety, we practice sensing what is safe enough — and allowing that to be a place of genuine settling and joy. Timestamps 00:00 — Welcome & winter walking reflections 03:00 — Introducing the idea of “trusting safe enough” 06:30 — Icebergs, risk & the familiar hum of anxiety 10:00 — When conditions feel stable enough to stay 13:30 — Differentiating real threat from perceived threat 17:00 — Why “safe enough” matters more than perfect safety 20:30 — From practice to embodiment in nervous system work 24:00 — The “gas in the system” metaphor for activation 28:00 — Overreaction, self-judgment & nervous system habits 31:30 — Training the body to notice safety cues 34:30 — Discharging stored stress & releasing excess charge 38:00 — Inside-out vs. outside-in approaches to release 42:00 — Trusting the body’s ability to read reality 45:30 — Safety, systems, and the limits of certainty 49:00 — The two parts of trust: environment & self 52:30 — Celebrating nervous system wins & closing reflections Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes  In this episode, I talk about nervous system support for moments when the world feels anything but calm. Recorded from my couch on a snowy day, this conversation explores why calm isn’t always the goal — and why coherence, presence, and right-sized responses matter more when we’re living inside ongoing intensity. I reflect on what it means to be activated in ways that make sense for the moment, how our nervous systems respond to political and personal stress, and why emotions like anger, grief, fear, and urgency are not signs of failure but signals asking for care and support. I share practical ways to bring in safety and co-regulation without bypassing what’s real or disengaging from what matters. This episode is an invitation to build capacity for being with discomfort, learning to read nervous system states, and staying present enough to respond thoughtfully — even when calm isn’t available or appropriate. Timestamps 00:00 — Welcome, settling in & orienting together 03:30 — Noticing deactivation and when the body needs movement first 06:30 — Intensity, current events & why these skills matter now 11:30 — Calm vs. coherence as a nervous system goal 14:30 — Over- and under-responding to stress 17:00 — Validating activation: anger, grief & urgency 19:30 — Co-regulation, support & not being alone 22:30 — How nervous system state shapes perception 25:30 — A story from the Brooks Range: state shifts in real time 31:00 — Learning to read your default stress responses 34:30 — Untangling intensity from threat 37:30 — Layering safety into activated moments 41:00 — Staying engaged without bypassing or dissociating 45:00 — Discomfort, capacity & right-sized stretch 49:00 — Making space for calm when it arrives 52:00 — Closing thoughts & care for what’s ahead Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes In this episode, I reflect on an evolving experiment: weaving somatic nervous system skills into interval-style workouts. Recorded on a winter walk in Anchorage, this conversation explores why learning how to be with activation may be essential for accessing real rest, resilience, and regulation - especially in intense times. I talk about how most nervous system work focuses on deactivation, and why that often isn’t enough. Through the lens of somatics, workouts become a practice space for meeting intensity with safety, uncoupling effort from threat, and building capacity to stay present through activation cycles rather than managing or escaping them. This episode is part teaching, part reflection, and part timestamp in a creative process that’s still unfolding - an invitation to rethink how movement, safety, and nervous system care can work together in more integrated ways. Timestamps 00:00 — Welcome & recording from the winter woods 03:00 — Why somatic skills need spaces beyond therapy 06:30 — The desire to deactivate & why it often doesn’t work 10:00 — Adding safety: orienting, resourcing & co-regulation 13:30 — When the body needs activation before it can settle 17:00 — How we manage intensity: fight, flight, freeze & collapse 21:00 — Using workouts as a practice space for nervous system work 24:30 — Weaving somatics into interval training 28:00 — Uncoupling physical effort from danger 32:00 — What participants are noticing in somatic workouts 36:00 — Generalizing these skills to mountains & daily life 40:00 — Over-coupling: activation with collapse or fear 44:00 — Creating safety to stay present with activation 48:00 — When movement mobilizes old, stuck charge 52:00 — Practicing down-regulation in micro breaks 56:00 — Staying with the backside of the wave 1:00:30 — Closing reflections & where this work may be heading Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

In this reflective episode, I share a trip report from a recent visit to Cordova — a place that offered spaciousness, perspective, and a much-needed pause from routine. Through stories of travel, weather, and being in a different rhythm of life, I reflect on how stepping out of our usual environment can reveal what we’ve been carrying and what we might be ready to set down. This episode explores the nervous system impacts of rest, novelty, and beauty, and how being in relationship with place can gently reorganize us. I talk about noticing capacity, letting schedules soften, and allowing experiences to land without needing to extract meaning or productivity from them right away. This is a slower, contemplative listen — an invitation to let travel (near or far) remind you of your own rhythms, needs, and the quiet recalibrations that happen when you give yourself a little more space. Timestamps 00:00 — Welcome & setting the scene 03:00 — Traveling out of routine & shifting nervous system pace 06:30 — First impressions of Cordova: place, weather & atmosphere 10:30 — Rest, spaciousness & letting days unfold 14:30 — Noticing capacity when structure falls away 18:00 — How beauty and novelty support regulation 22:00 — Letting experiences land without rushing meaning 26:00 — Reflections on simplicity, connection & perspective 30:00 — Bringing travel insights back into daily life 34:00 — Closing thoughts & gentle integration Resources/Images Check out these videos on my Instagram to get an idea of how grand the ice was:  The Canyon The Blue Room The Ice Tunnel  Ski Babes is part of the training I've been doing that kept me feeling so well prepared for this trip. You can learn more about the training subscription here.  Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast   

Show Notes  In this first episode back after winter break, I head out for a snowy walk and reflect on what it means to begin a new year from winter energy rather than urgency. Instead of pushing for big resolutions or immediate action, this episode explores the value of slower starts, limited capacity, and honoring the quieter, underground phases of growth. We talk about seasonal cycles, perimenopause, nervous system pacing, and the tension many of us feel between collective New Year momentum and what our bodies are actually asking for. I share a personal reflection on creative timing, resisting the pressure to rush ideas into form, and trusting that what’s meant to grow needs the right conditions — not speed. This episode is an invitation to soften into January, listen for your true rhythm, and allow beginnings to be gentle, internal, and emergent. Timestamps 00:00 — Welcome back & walking in winter 03:30 — New year energy vs. winter reality 07:00 — Limited daylight, capacity & seasonal pacing 11:00 — Perimenopause, nervous system shifts & slowing down 15:00 — Beginnings don’t have to be loud or visible 18:30 — Collective New Year momentum: when it helps, when it pressures 21:30 — A personal reflection on creative timing & not rushing emergence 26:00 — Seeds, gestation & trusting what’s underground 29:30 — Using New Year energy lightly & with intention 33:00 — Nervous system change, plateaus & growth spurts 36:30 — Closing reflections & permission to move slowly Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes In this short walking practice, I guide you through a simple, grounding way to co-regulate with the earth using movement, gravity, and sensory awareness. Designed to be done outdoors (or indoors if needed), this practice invites you to slow your pace, feel your feet making contact with the ground, and notice how the body responds when it’s in relationship with something larger and deeply supportive. We explore downward flow, letting go of what you don’t need to carry, and gently receiving support back up through the feet, legs, and pelvis. There’s no right way to experience this practice — you’re invited to follow what feels supportive, release what doesn’t, and trust your nervous system’s timing. This episode is an offering for winter walks, transitions between tasks, or anytime you want to feel more grounded, supported, and connected to the earth beneath you. Timestamps 00:00 — Welcome & setting up the walking practice01:30 — Slowing pace & noticing the rhythm of your steps02:45 — Feeling the feet make contact with the earth04:00 — Gravity, grounding & downward flow05:30 — Letting excess energy move into the earth07:00 — Making space for what wants to grow next08:30 — Receiving support up through the feet and legs10:00 — Bringing earth energy into hips and pelvis12:30 — Orienting to place while staying connected14:00 — Closing & releasing the active practice Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes In this short, supportive practice episode, I guide you through one of the most foundational nervous system tools we use again and again in this work: orienting through the senses to resource the body. This is a practice you can return to anytime you want to slow down, come back into your body, and gently support regulation — whether you’re walking, sitting, or even moving through your day. We explore how shifting attention to the senses can help the nervous system settle, gather scattered energy, and bring you more fully into the present moment. There’s no right outcome here — settling, increased sensation, neutrality, or simply noticing more are all welcome and useful experiences. This practice is an invitation to let the body lead, notice what feels neutral or pleasant, and choose whether to rest in a sense of wellbeing or carry that resourced presence into whatever comes next. Timestamps 00:00 — Welcome & setting up this standalone practice01:45 — Gentle movement, comfort & listening to the body02:45 — Using the senses to orient to your environment04:00 — Slowing attention so the body can take things in05:30 — Noticing signs of settling or increased sensation06:45 — Gathering yourself into the present moment08:00 — Finding something neutral or pleasant to rest attention on09:45 — Letting the body receive pleasure or ease11:00 — Resting in wellbeing or transitioning back into action12:30 — Closing & invitation to return to this practice anytime Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes  In this holiday-season episode, I share gentle, practical ways to support your nervous system through the intensity of winter gatherings, family dynamics, and end-of-year reflection. Grounded in place, seasonality, and co-regulation, this conversation weaves together Winter Solstice wisdom, orienting practices, and simple relational tools that help the body feel safer — even when emotions run high. We explore why the holidays can feel like “advanced-level” nervous system work, how connection nourishes us more than we realize, and how small moments of choice, pleasure, and shared rhythm can make a real difference. This episode is an invitation to slow down, let go of perfection, and move through the season with more support and self-compassion. Timestamps 00:00 — Welcome, winter weather & orienting to place 05:00 — Why seasonality and slowing down matter 09:00 — Winter Solstice as a pause for reflection and completion 14:00 — Honoring wins, integration & making space 19:00 — Holidays as “varsity-level” nervous system work 24:00 — Normalizing activation, grief & mixed emotions 29:00 — Co-regulation basics for holiday gatherings 34:00 — ORCAS framework: simple nervous system support 40:00 — Contact nutrition & the power of connection 46:00 — Kind eyes, tone of voice & shared rhythm 52:00 — Eating together as nervous system nourishment 58:00 — Closing reflections & seasonal wishes Resources Mentioned The O.R.C.A.S. Framework  Contact Nutrition with Carmen Spagnola  Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes Embodied Athlete  In this wintery walk-and-talk episode, I explore what it really means to be an embodied athlete — not just someone who moves their body, but someone who can stay with their body through intensity, activation, rest, and everything in between. This episode is both personal and practical: I share my own multi-year journey of unlearning performance-based worth, navigating a long fertility season, and rebuilding my relationship with movement from the inside out. We talk about how most of us are conditioned to override, push, rush, or disconnect during movement… and how somatic skills like interoception, presence, and capacity-tracking completely change the experience. I explore the nervous system science behind subtle cues, intensity cycles, dissociation, activation, injury prevention, and what it actually feels like to move from safety rather than stress. Throughout the episode, I weave in winter sensory moments, co-regulation cues, breath awareness, and a gentle invitation to slow down — even in a culture speeding up. This conversation is for anyone rebuilding their athletic identity, recovering from a “slow season,” or wanting to feel more alive and present inside their body while they move. Timestamps 00:00 — Welcome to a single-digit winter walk & behind-the-scenes of outdoor recording 02:00 — Holding high standards and imperfection: the nervous system in real-time 04:00 — Introducing today’s topic: what “embodied athlete” really means 06:00 — Origins of the concept & how your fitness work has evolved 08:00 — Slowing down the walking pace + noticing rushing as a nervous system habit 10:00 — Subtle body cues: breath changes, tension, and early stress signals 12:00 — Interoception as a skill: catching activation early instead of at a “9 or 11” 14:00 — How somatics reshaped your relationship with fitness, effort, and identity 16:00 — Fertility, loss of athletic control, and the unraveling of performance-based worth 18:00 — The collapse of “train your body and get what you want” culture 20:00 — High activation + exercise as a coping strategy (and why it eventually stopped working) 22:00 — The role of mindset tools in earlier versions of Ski Babes & Summer Strong 24:00 — Nervous system baseline shifts: from chronic activation → internal spaciousness 26:00 — Letting go of the athlete identity & finding worth separate from performance 28:00 — Presence as a core pillar of being an embodied athlete 30:00 — Dissociation during intensity: why it happens & how it functions 32:00 — Learning to stay present through activation, discomfort, and effort 34:00 — Practicing this in Ski Babes intervals: safety, choice, & uncoupling intensity from fear 36:00 — Injury prevention through presence: knowing the difference between “hard” vs. “harm” 38:00 — Orientation + environmental awareness as protection for the body 40:00 — Overriding vs. capacity: why pushing through everything takes a toll 42:00 — Making effort from safety instead of stress (and how different it feels) 44:00 — Returning to athletics from embodiment: what’s possible now 46:00 — Closing reflections from the snowy trail & continuing the Embodied Athlete series Resources Mentioned Learn more about Mind & Mountain Training/ Ski Babes + Summer Strong Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast   

Show Notes In this episode, I explore one of my favorite nervous system skills: coregulation — how we borrow steadiness, safety, and connection from the world around us. Even though co-regulation is often talked about in the context of other people, in this episode I break down the many ways we can co-regulate with place, nature, movement, breath, and even small moments of beauty we notice in the environment. I share what co-regulation actually is on a physiological level, why it works, and how we can use it in daily life when we’re overwhelmed, shut down, anxious, or just… spun out. We talk about the myth of “self-regulation,” the relational nature of the nervous system, and why humans aren’t designed to do this alone. Throughout the walk, I weave in winter sensory cues, orienting practices, a few personal examples, and some gentle reminders that you don’t need to be perfectly calm to co-regulate — you just need one small place to connect. Timestamps 00:00 — Welcome to the snowy walk & introduction to today’s topic 01:30 — What co-regulation actually is (and what it isn’t) 03:00 — Why humans are built for relational nervous system support 05:00 — The limits of “self-regulation” and why it’s not a realistic expectation 07:00 — Co-regulating with nature: trees, light, color, movement 09:00 — How to feel for external anchors when you’re overwhelmed 11:00 — Positive environmental cues vs. neutral cues — and why both help 13:00 — A small example: letting the crisp winter air shift your state 15:00 — Co-regulation with animals, posture, and shared rhythm 17:00 — How environment changes our physiology without us trying 19:00 — Why you don’t need to feel “good” to co-regulate effectively 21:00 — The power of pacing, breath, and simply being in motion 23:00 — Micro-moments of connection as nervous system medicine 25:00 — How co-regulation builds capacity over time 27:00 — What happens in the brain and body during co-regulation 29:00 — Using co-regulation as a bridge back into your own body 31:00 — Everyday co-regulation practices you can use instantly 33:00 — Closing reflections & a reminder to look for one small point of connection today Resources Mentioned Resources Mentioned Free Coregulation download  Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes In this rich conversation, Mahshid Hager joins me to explore the deep connections between healing, place, ancestry, and belonging. We talk about what it means to reconnect to land after displacement, how our bodies carry the memory of where we come from, and the ways somatic practices help us rebuild relationship with place even when we feel far from home. Mahshid shares her own story of growing up in Iran, living in diaspora, and finding her way back into a sense of rootedness through land-based ritual, creative expression, and nervous system work. Together, we reflect on migration, inherited grief, cultural loss, and the longing to belong — as well as the resilience, beauty, and wisdom that emerge when we let the body guide us back into relationship with the world around us. Throughout the episode, we weave in conversations about slowness, pleasure, the seasonality of healing, walking as a somatic practice, and how land teaches us how to stay connected, even through change. Timestamps 00:00 — Welcome & introducing Mahshid 02:00 — Mahshid’s early experiences of land, childhood, and cultural roots 04:00 — Growing up in Iran and the imprint of place on the nervous system 06:30 — Diaspora, migration, and the grief of displacement 09:00 — How the body remembers what the mind forgets 11:00 — Rebuilding relationship with land from afar 13:00 — The role of somatic practice in finding belonging 15:00 — Walking as a healing practice & listening to the land’s cues 17:30 — Creativity, ritual, and seasonal attunement 20:00 — What belonging means when you’ve lived in many places 22:00 — The tenderness of not feeling “from” anywhere 24:00 — Working with inherited grief & intergenerational patterns 26:00 — Softening through pleasure, presence, and sensory orientation 28:00 — The body as home: redefining rootedness 30:00 — Mahshid’s perspective on healing across cultures and continents 33:00 — How slowness supports nervous system repair 35:00 — Land as co-regulator: reciprocity, listening, and care 38:00 — Returning to ourselves through nature-based practices 40:00 — Closing reflections & what Mahshid hopes listeners carry forward Resources Mentioned Learn more about Mahshid's work  Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes In this episode, I explore how the season itself can shape, support, and soften our nervous systems. Winter invites a different pace, a different kind of presence, and a unique set of somatic cues — and in this episode, I talk through how we can work with that instead of fighting it. I share what I’m noticing in my own system as temperatures drop, what winter naturally asks of the body, and how slowing down isn’t a failure — it’s intelligence. We look at winter as a built-in co-regulator, a sensory landscape, and a companion in healing work. Throughout the walk, I weave in orienting practices, gentle observations from the snowy landscape, and reflections on capacity, stillness, and the ways nature mirrors our inner processes. Timestamps 00:00 — Welcome & stepping into the winter landscape 02:00 — The shift into winter pace: slowing down, softening, adjusting 04:00 — How cold, quiet, and stillness influence the nervous system 06:00 — Capacity changes in winter (and why it’s not a personal failure) 08:30 — Sensory cues in winter: sound, light, color, breath 10:00 — The “inner winter” — rest, pause, and lower output 12:00 — Orienting practice: noticing the support of the season 14:00 — Nature as co-regulator: what the landscape teaches 16:00 — The nervous system’s layering process during seasonal shifts 18:00 — Why winter amplifies both tenderness and resilience 20:00 — Making room for slower rhythms & deeper listening 22:00 — How to work with winter rather than fight its pull 24:00 — The difference between collapse and seasonal downshifting 26:00 — Capacity, overstimulation, and protecting what’s precious 28:00 — Why winter is a powerful time for somatic work 30:00 — Gentle practices for this season (movement, orienting, pauses) 32:00 — Reframing winter as supportive, not restrictive 34:00 — Closing reflections & an invitation to let winter hold you Resources Mentioned The Winter Healing Circle Website  Sign up for Ski Babes Hot4Winter 21 Day Play Practice  Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes: Episode 12:Your Thinking Mind Helps… It Just Can’t Do It All! In this snowy walk-and-talk episode, I explore the often-overlooked role of the cognitive mind in somatic and nervous system healing. Even though so much of this work centers on body-based awareness and bottom-up change, I’ve been noticing how grounding, relieving, and even essential it can be to understand what’s happening in the nervous system. I share what’s been coming up for me during Winter Healing Circle enrollment, why cognitive insight can soften self-judgment, and how the mind sometimes gets in the way—but can also become a powerful ally. Throughout the episode, I weave in co-regulation practices, orienting cues, wintertime sensory delights, and reflections on the dance between thought, sensation, and presence as we walk through the snow together. Timestamps:  00:00 — Welcome, winter arrives & walking in the snowy forest03:00 — Introducing today’s theme: the role of the mind in somatic work04:30 — Slower enrollment season & the realities people are facing07:00 — Why cognitive understanding matters in nervous system healing10:00 — Disconnection vs. overwhelm: two common body-awareness patterns12:45 — Helicopter pause + sensory delights on the winter walk14:00 — Orienting practice: noticing what delights you in your environment18:00 — The human drive to understand: quizzes, astrology, systems & meaning-making20:00 — How cognitive insight brings relief (“I make sense!”)23:00 — The somatic foundation: understanding the nervous system’s logic26:00 — The “second arrow” and how understanding reduces self-judgment28:00 — How cognitive learning supports deeper body-based work30:00 — Daily nervous system tending vs. deeper one-on-one work33:00 — Why insight alone doesn’t create change (and what does)36:00 — Activation cycles, completion, and the insights that follow the wave39:00 — Lineages behind this work: Indigenous traditions + animal behavior41:00 — The prefrontal cortex, why humans get stuck, and how to help the mind step aside44:00 — Thought-channel overwhelm & shifting to sensation or imagery47:00 — Closing reflections + an invitation to find delight where you are49:00 — How to share your thoughts & support the show Resources Mentioned The Winter Healing Circle Website Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes: Episode 11: The ORCAS Model: Supporting Ourselves and Each Other In this second episode of our Winter Healing Circle series, I sit down with my dear friend and co-teacher Merreley Donohue – one of those people whose very presence brings safety and calm to the nervous system. Together we explore what it means to live and parent through the lens of somatic awareness, to ask for and receive support, and to bring body-based wisdom into everyday life. This conversation touches on embodiment, nervous system regulation, motherhood, and the surprising power of connection – both in person and through the screen. Episode Breakdown 00:00 — Welcome & introduction to the Winter Healing Circle series03:10 — How Sarah and Marilee met in Valdez, Alaska06:00 — Marilee’s background in bodywork, Rolfing, and Somatic Experiencing10:00 — Life in small-town Alaska & finding micro-communities of support15:00 — What brought Marilee to somatic work personally and professionally18:30 — Parenting teens, self-care, and learning to regulate through chaos22:00 — “I don’t have time!” — carving out micro-moments of presence24:00 — Learning to ask for and receive support30:00 — Trusting body cues and nervous system language34:00 — Virtual touch work and the power of intention41:00 — Supporting pregnancy, birth, and babies with somatic tools47:00 — Intergenerational nervous system patterns and resilience50:00 — Parenting as presence: finding regulation (and muffins) in hard moments55:00 — Assisting in somatic trainings & the beauty of shared growth1:00:00 — Closing reflections & details on the upcoming Winter Healing Circle Resources Mentioned The Winter Healing Circle Website Falls + Close Calls Masterclass Registration - 10/30 @ 4pm AK/8pm ET  Merreley's Website  Merreley's Instagram Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast 

Show Notes: Episode 10: Somatics on the Fireline: A Conversation with Echo Cunningham In this walking episode, I’m joined by my friend Echo, a wildland firefighter, somatic practitioner-in-training, and all-around nature-loving human. We’ve known each other for nearly a decade — from our early friendship in Alaska to years of studying Somatic Experiencing together — and this conversation weaves all of that history into a rich exploration of nervous system wisdom, friendship, and embodied support. As we walk through my Anchorage neighborhood (and even pause for a moose sighting 😳), we talk about the realities of life in a high-intensity profession, what it means to stay connected to your body under pressure, and how somatic tools can help us find steadiness in chaos. Echo shares beautiful, grounded reflections on learning to listen to their “yes” and “no,” navigating team dynamics in fire work, and recognizing when true support is present. Toward the end, we also share what’s coming up inside The Winter Healing Circle — our five-month somatic group container — and what kind of transformation people experience there. In this episode: 0:00 — Walking and catching up: friendship, fire, and somatic nerding 2:00 — Meet Echo: firefighter, nature lover, and “critter on planet Earth” 6:00 — How somatic work supports a high-intensity career 10:00 — Living in “ready state” and learning to come down from activation 13:00 — Speaking the language of your body instead of asking, “What’s wrong with me?” 15:30 — A wildfire story: trusting intuition, saying no, and finding support 23:00 — The courage to honor your “no” (and the safety that makes it possible) 28:00 — Unlearning fawning and learning self-trust 30:00 — From fixing to supporting: what somatic work really teaches us 34:00 — Moving at the speed of trust and building true support systems 36:00 — A look inside The Winter Healing Circle: who it’s for and what you can expect Resources: More information about the Winter Healing Circle here!  Enrollment opens to the VIP Interest list today!  Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast   

Show Notes: Episode 9: The ORCAS Model: Supporting Ourselves and Each Other In this episode, Sarah walks through the gray fall woods of Anchorage and introduces her new ORCAS Model for nervous system care — a simple, memorable framework to help us support ourselves and one another through life’s waves. She shares the story behind the acronym (and the real sled dog who inspired it!) and guides listeners through a short, somatic practice using the five steps: Orienting, Resourcing, Coregulation, Activation, and Settling. Episode Breakdown 0:00 – Fall reflections and slowing down with the season4:30 – Why nervous system support feels more important than ever9:40 – How somatic skills help us “operate” our human nervous systems12:20 – The story of Orca the sled dog and how the ORCAS model arrived19:40 – Introducing the five steps: Orienting, Resourcing, Co-regulation, Activation, Settling29:40 – Upcoming live class and Winter Healing Circle announcement34:40 – Guided ORCAS practice (orienting to settling)43:00 – Closing reflections and invitation to deepen your practice Resources Mentioned Sign up for my live webinar on 10/23 @ 4pm AK: Ride the Waves: The O.R.C.A.S. Framework for Nervous System Care for Self & Others Get access for FREE by opting in to the Winter Healing Circle early interest list OR -  Sign up here for $25  Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

Episode 8: Behind the Scenes: Ski Babes + Hot 4 Winter In this solo episode, I take you behind the scenes of Mind & Mountain and the evolution of Ski Babes from its early days in small-town Alaska to where it’s headed next in 2025. I recorded this one on a fall walk, reflecting on how much has shifted over the past few years  in my work, my body, and my nervous system. I share about the big transitions that shaped me: studying Somatic Experiencing, navigating fertility, learning to soften, and discovering a new way to be “activated” without burning out. This conversation is part story, part nervous system reflection, and part love letter to Ski Babes the community that has grown right alongside me. I’m so excited to share what’s changing, what’s staying the same, and how I’m thinking about winter in a whole new way. Timestamps: 0:00 — A fall walk and a behind-the-scenes update from Mind & Mountain 2:00 — How Ski Babes started (and how it’s grown over nine seasons!) 10:45 — The pandemic years, community growth, and learning about inclusion in the outdoors 14:30 — Taking a pause to notice beauty and why presence is part of nervous system health 17:00 — How fertility challenges reshaped my relationship with my body and movement 24:30 — What “global high-intensity activation” means and how it showed up in my life 32:00 — Learning to deactivate, soften, and live with more space 38:00 — Trusting my activation again: glacial rivers, aliveness, and new resilience 44:00 — How these experiences are reshaping Ski Babes from the inside out 48:00 — What’s next: live classes, a December “Hot for Winter” practice, and a fresh start for 2025 Resources: Ski Babes - all the information you need to decide if this is the right training fit for you this season!  SheJumps learn more about this incredible organization!  Care Work by Leah Lakshmi Piepzna-Samarasinha Dr. Tee Williams - my social justice teacher Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

Episode 7: Movement & Shared Rhythm In this walking episode, Sarah reflects on her recent trip to Colombia, her history living and playing rugby there, and how travel reconnects her to different parts of herself. From there, she explores how movement and shared rhythm can support our nervous systems—whether through walking, sports, music, or fitness classes like Ski Babes. Along the way, Sarah shares a vivid bear encounter in Alaska, insights from somatic experiencing, and the difference between synchronization and resonance. She also touches on the complexities of movement when facing injury, illness, or comparison, and offers gentle strategies for finding your own pace. Timestamps: 00:00 Welcome & reflections from Colombia 06:00 Fall in Alaska & Ski Babes season begins 08:00 Shared rhythm as nervous system nourishment 13:00 Grounding practice & early attachment examples 19:00 Bear encounter story & stress recovery 28:00 Movement, impulses & adaptations when access is limited 37:00 Comparison, pacing, and shifting from synchronization to resonance 44:30 “Moving is Winning” & everyday shared rhythm 49:30 Closing reflections & invitation to Ski Babes Resources: Ski Babes Mind & Body Training for Winter Adventures  Carmen Spagnola’s work in the Numinous Network Diane Poole Heller on nervous system attachment patterns Two Old Women (Velma Wallis) – recommended story on survival and group belonging Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

Episode 6: Coregulation Meets Current Events  For the first time on the podcast, Sarah is joined by her friend and coworker, Raine Fryberger, to explore a big question: How do we stay engaged with the news without becoming overwhelmed? Together, they talk about why it’s natural to feel activated by current events, how stress responses work in the body, and simple nervous system skills—like orienting, resourcing, and “bringing on arms and legs”—that can help us stay grounded. They also share strategies for co-regulation, setting media boundaries, and channeling activation into meaningful action. Timestamps: 00:00 Welcome & introducing Raine 07:00 Grounding practices before hard topics 16:00 The “animal body” & survival strategies 22:00 Brain science: stress and the angular cingulate 27:00 Why activation isn’t a problem 35:00 Orienting and resourcing with the news 40:00 Co-regulation & looking for helpers 52:00 Healthy outlets for fight/flight/freeze 59:00 Using voice & small actions 1:04:00 Social media boundaries 1:07:00 Closing reflections Resources: Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

Episode 5: Somatic Skills: Resourcing In this episode, Sarah continues the Somatic Skills series with Resourcing, a partner practice to Orienting. Recorded on a sunny fall walk in Anchorage, she explains how this skill helps the nervous system find safety, stability, and presence by noticing what feels neutral or pleasant in the moment. Sarah shares why resourcing is essential for counterbalancing stress, how the nervous system processes safety and threat, and how small, everyday practices can build capacity for expansion and ease. The episode ends with a guided resourcing practice you can try right away. Timestamps: 00:00 Welcome & introduction 04:30 Micro practice to settle 09:38 Nervous system basics 20:07 The “counter vortex” 21:25 Orienting vs. Resourcing 28:37 Everyday resourcing examples 31:51 Guided practice 35:20 Closing reflections Resources: Submit your questions for the Q&A segment here. Photos and links from this episode: www.mindandmountain.co/podcast Check out the episode webpage for pictures! 

Episode 4: Somatic Skills: Orienting In this episode, recorded on a rainy day in the Eagle River Valley, Sarah introduces a foundational practice named 'Orienting' as part of a new series called 'Somatic Skills.' Sarah elaborates on the importance of this mindfulness practice, which involves using the senses to engage with and notice one's environment. The episode includes practical guidance on how to implement this skill in daily life to achieve better mental health, presence, and well-being. Sarah also emphasizes the value of slowing down and paying close attention to sensory experiences as a means of enhancing one's connection to their surroundings and ultimately improving nervous system regulation. 00:00 Welcome to the Eagle River Valley 01:35 Introducing the new Somatic Skills Series 03:21 Mini Orienting Practice 10:51 Orienting Through Different Senses 16:59 The Importance of Orienting in Modern Life 24:56 Practical Applications of Orienting 31:44 Final Orienting Practice and Conclusion   Resources: Submit your questions for the Q&A segment here Photos and links from this episode can be found at www.mindandmountian.co/podcast

Episode 2: What is Coregulation (and How Nature Already Knows the Way) In this episode of Coregulation Conversations, the focus turns to the heart of what this podcast is all about: co-regulation. From the metaphor of wind-whipped trees holding strong together, to migrating birds sharing the load, this episode explores how connection distributes the weight of life’s challenges, and why trying to go it alone isn’t enough. 🌬️🌲🪶 Highlights include: 🌿 The difference between coregulation and “self-regulation” 🤝 How support can come not only from humans, but also from nature, touch, animals, and even our own inner parts 🌀 A real-time nervous system practice for noticing activation and settling 🌙 Expanding the ways we think about connection – from pets to the moon, from podcasts to community care Resources:  Link to my Crisis to Calm free mini email course  This conversation offers both grounding practices and big-picture vision for why these skills matter in times of change and uncertainty. 🎧 Listen now and explore the many ways we can lean into coregulation, together. Check out the episode landing page for pictures!

Episode 1: Welcome to Coregulation Conversations In this very first episode, Coregulation Conversations begins with a walk in the mountains outside Anchorage, Alaska. Along the trail, themes of nervous system support, community care, and connection with nature unfold. This episode explores: 🌿 How coregulation can help us navigate overwhelming times 🎧 The role podcasts can play in offering nervous system support 🫐 Everyday practices—like walking in nature—that help us ground and reconnect 💜 Rethinking fitness and movement as relational practices instead of domination over the body 🤝 Building resilience and care through connection, not independence Coregulation Conversations is a space for exploring the intersections of nervous system regulation, somatics, movement, and nature. Each episode offers a chance to slow down, connect, and discover new ways to support ourselves and each other. Check out the episode landing page for pictures!

Episode 3: My Journey to Somatics This episode of Coregulation Conversations weaves together personal story, nervous system science, and practical tools for resourcing in everyday life. Recorded while walking through the fall forest in Anchorage, it offers both reflection and practice in real time. 🍂🌲 Highlights include: ✨ Why all regulation is coregulation—and why regulation doesn’t always mean calm 🌊 Understanding activation and deactivation as natural wave patterns 🕰 The “grandmother clock” metaphor for how our steadiness can help regulate those around us 💪 The origins of Ski Babes and the bridge between fitness, mental health, and outdoor adventure 🌿 How somatic practices shifted a lifelong pattern of anxiety and created new space for resilience 🤍 Listener Q&A: navigating fear and nervous system strain during the fertility journey Resources: Link to Twig Wheelers sugesstions for pre and post surgical events This episode blends personal story with broader nervous system teachings, offering both context and tools for practicing co-regulation in challenging times. 🎧 Listen now to explore what it means to resource yourself, share steadiness with others, and expand capacity for the full range of nervous system states. Check out the episode landing page for pictures!

Trailer: Welcome to Coregulation Conversations Coregulation Conversations is a new podcast exploring how we can care for our nervous systems, our communities, and each other in a fast-changing world. Through solo reflections, guest conversations, and real-time practices, this space offers tools and stories to help us: 🌿 Find safety and connection in our bodies 🤝 Build skills for co-regulation and community care 🌍 Navigate modern challenges with resilience and presence ✨ Thrive – not just survive – while caring for ourselves and those around us Expect episodes recorded in nature, nervous system practices woven into the conversations, and insights from mentors and guides. This is a place to practice together, build capacity, and explore what it means to live in deeper connection. 🎧 Subscribe now and join the journey. Check out the episode landing page for pictures!