60 days of presence, choice, and companionship

Even in ordinary moments, my body carries stories of intensity. Medical emergencies, unexpected challenges for my kids, and life’s constant demands have left impressions—some recent, some long-held. Living as a mom navigating heart issues for one of my children has shown me how quickly the body senses risk, how it braces and prepares.

Even now, my body remembers.

The beeping of machines as I feel like I can’t breathe.
The sterile smells with clenched fists.
The way time stretches while waiting for answers with a sick nervous stomach feeling.

And yet, what surprises me most isn’t how my body responds in emergencies—it’s how it reacts in everyday stress. Life has been full lately: deadlines, responsibilities, worry, unexpected challenges. The feeling of being out of control has been present more than I’d like. My heart races, my stomach tightens, my mind spins.

Before, I might have tried to override these sensations, telling myself to calm down, to push through, to “handle it.” And often, that just made things feel heavier.

What has shifted over these last few months of practice is that I no longer try to force the tension or fear out. Instead, I notice it. I listen. I breathe when I realize my breath is held. I move when my body needs it. I check in: What can I do right now? What can I change? And, most importantly, I allow connection with others—even in moments of stress.

Tonight, I took one of my kids into urgent care. I didn’t like the experience. I didn’t even really like the medical care. And yet, something shifted. I could breathe without feeling like the system was falling apart. I could show up fully—for him, and for myself.

Over time, I’ve begun to feel more of a sense of myself. More clarity about how to move through both big and small moments of fear or stress. I can’t control everything. I can’t change what happens. But I can choose how I meet it—through listening, responding, and staying present rather than pushing myself away from what’s real.

I am not my experiences. They have shaped me, taught me, and sometimes triggered fear—but they do not define who I am.

This isn’t about managing fear or minimizing stress. It’s about being fully here for my life. About staying awake inside the moment, even when it’s uncomfortable. About choosing presence, connection, and care as a way of living—not as a strategy, but as a relationship.

I’m learning that being present doesn’t mean the fear disappears.
It means I’m alive inside the moment.
Able to breathe.
Able to connect.
Able to move forward with awareness, choice, and full engagement in life.

Wishing you wellness,

Keri Sawyer

Day 50 of 90 Days of Presence

Day 50 feels like one of those less noisey milestones. Nothing flashy. No big revelation. And yet, something is happening.

Showing up daily can feel like nothing is shifting—especially when the practice is simple and short. Ten minutes of mindful movement. And yet, I’m realizing the shifts are subtle and significant at the same time.

The first change showed up as awareness. I started noticing my body more—not just during practice, but throughout the day. And that awareness has been quietly reshaping how I move through ordinary moments.

This morning was a small but meaningful example. I was lying in bed, and my feet were cold. Really cold. And yet, I wasn’t doing anything to change it. I was just… enduring.

The shift wasn’t that I immediately fixed it. The shift was that I noticed I was enduring.

At first, my mind offered familiar explanations: I’m tired. I’m lazy. I don’t want to move. But then another awareness landed—I don’t actually need to endure being cold. So I made a small change. I adjusted. I responded.

That might sound insignificant, but to me, it feels big.

Because this practice isn’t just helping me notice my body more—it’s helping me notice when I’m tolerating something unnecessarily. And I’m beginning to see how that same pattern shows up in other areas of my life, too. Where I’ve been enduring instead of responding. Where I’ve been bracing instead of choosing. This awareness is gently teaching me that I don’t have to endure everything. Care and kindness are starting to move in where tolerance used to live. And I’m noticing how this way of relating to myself shapes how I meet the rest of my life, too.

There’s also something deeply relational happening. Through this daily practice, I feel like I’m befriending myself—listening more closely, responding with curiosity instead of judgment, offering care instead of pushing through.

Teaching yoga regularly has certainly supported me, but what feels most significant is this personal, daily return—even when it’s brief. There’s something powerful about coming back to my own practice each day. It’s changing how I show up, starting with how I show up for myself.

The consistency has been the most surprising part. Ten minutes a day feels doable. Some mornings I feel tired at 5:30. Other mornings I feel more energized. But I’m there. Every day. And that regular showing up matters—not because I’m forcing myself, but because it builds trust. It tells my body, again and again, I’m here. I’m listening. You matter. Over time, that kind of steady presence changes how I move through the world.

This isn’t about motivation. It’s not about discipline or willpower. It’s about relationship. About returning, day after day, in ways that are kind and sustainable.

Day 50 feels like this: noticing, choosing, and remembering that I don’t have to endure my life to live it. I can meet it with care. I can befriend myself along the way. Small moments. Subtle shifts. Real change.

Wishing you wellness,

Keri Sawyer

Reclaiming Embodiment for Practitioners – Blog 2

If you’ve ever had a client settle simply because you took a deeper breath…
or watched a room shift when your shoulders softened…
you’ve already experienced the truth:

Your embodied presence impacts others more than any technique you use.

And yet, practicing professionals rarely name embodiment as a central part of their work—even though it shapes everything about trauma-informed care.

Let’s explore why it matters so deeply and how you may already be noticing it in your daily practice.

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Embodied Practitioners Help Others Feel Safe Without Saying a Word

Think about sessions or classes where:

• you felt inwardly braced but maintained a calm tone
• your mind was with the person in front of you, but your body felt far away
• you offered grounding cues but couldn’t feel your own feet
• you caught yourself sounding soothing, while internally tightening

Trauma survivors sense this instantly. Not through language, but through the subtle signals of your nervous system—micro-tension, breath rhythm, posture, pacing, congruence.

Then remember the days when:

• you arrived more connected to yourself
• you could feel your own breath and boundaries
• you weren’t “holding the space,” you were simply in it

On those days, sessions often feel different: clearer, steadier, more honest. Not because you used a special technique—because you were embodied.

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Why Embodiment Changes Outcomes: It Regulates the Relational Field

Trauma-informed work is never just one nervous system.
It’s two.

Each time you’re with a client, a student, or a group, you create a shared field—a relational nervous system shaped by both of you.

When you’re embodied, the field often becomes:

• steadier
• less reactive
• more spacious
• more tuned-in
• naturally slower and clearer

When you’re disembodied—even subtly—the field may become:

• tighter
• faster
• more cognitive
• more braced
• more about managing than sensing

Clients may not articulate it, but they feel the difference.
Your embodiment becomes a co-regulating force, shaping the conditions in which healing work can actually unfold.

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Embodiment Supports Ethical Practice

Your clearest clinical and teaching decisions come when you are connected to yourself.

Embodiment helps you sense:

• “This pace is too fast.”
• “I’m reaching my limit; I need to slow down.”
• “My impulse here isn’t coming from presence.”
• “I’m losing myself; I need to reorient.”

It becomes an internal compass—one that protects both practitioner and client.

Without embodiment, practitioners often rely on:

• scripts
• cognitive strategies
• professionalism
• empathy alone

These are valuable, but they cannot replace felt presence.

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Embodiment Is Essential for Sustainability

Most practitioners struggle not because they lack skill, but because they lack capacity—the internal bandwidth that comes from being able to feel oneself while supporting others.

Embodiment increases:

• clarity
• range
• steadiness
• emotional honesty
• access to intuition

It reduces:

• burnout
• dissociation during sessions
• over-giving
• compassion fatigue
• the sense of “carrying” clients’ stories

Embodiment isn’t an extra tool.
It’s what allows your tools to work.

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This Is the Missing Link

Many practitioners quietly sense that something feels off—not because they’re doing anything wrong, but because parts of themselves have gone offline from the ongoing responsibility of holding others. Over time, that disconnection can become so familiar it goes unnoticed.

Embodiment offers a way back.
It restores presence in a way that feels supportive rather than demanding.

It reconnects practitioners with themselves, making the work clearer, steadier, and more sustainable for everyone involved.

Wishing you Wellness,

Keri Sawyer

Ps. If your curious, you’re welcome to check out The Practitioner’s Arc : Embodied Development

Miss the first blog in the Reclaiming Practitioner Embodiment Series? Here’s a link to What is Presence and Why it matters for practitioners.

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Reclaiming Embodiment for Practitioners — Blog 1

For many practitioners—yoga teachers, therapists, bodyworkers, coaches—the word embodiment gets used often but defined rarely. It’s talked about as a goal, a competency, a presence, a skill… but what does it actually mean? And why does it matter so profoundly in trauma-informed work?

Before we can reclaim embodiment, we have to understand what it really is.

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Embodiment Begins With One Simple Truth:

Your body is not separate from your work.

As a practitioner, your body is an active participant in everything you do:

• your tone
• your pacing
• your resonance
• your boundaries
• your intuition
• your presence
• your ability to attune
• your capacity to stay connected during hard moments

Embodiment is what allows all of this to happen with clarity rather than overwhelm, with steadiness rather than performance, and with authenticity rather than effort.

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What Is Embodiment?

Embodiment is the ongoing practice of being connected to your internal experience — your sensations, emotions, breath, and impulses — while staying present with the person in front of you.

It is both:

• awareness (I can feel what’s happening in me),
  and
• access (I can use that information in my work).

Embodiment is not about perfection.
It is not about being calm.
It is not even about feeling good.

It is about being in relationship with your body—moment by moment.

A simple way to say it:

Embodiment is when your mind, body, and presence are aligned enough that you can meet another person without losing yourself.

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Why Embodiment Matters for Trauma-Informed Practitioners

Trauma-informed work is relational work.
And relational work depends on the nervous system of the practitioner just as much as the client or student.

Here’s why embodiment is essential:

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1. Your Nervous System Sets the Tone of the Space

Before you say a word, your body communicates:

• safety or tension
• rush or spaciousness
• overwhelm or steadiness
• attunement or disconnection

Clients and students feel you first — then hear you.

Embodiment helps your body speak in ways that support regulation rather than reactive patterns.

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2. Embodiment Supports Clearer Attunement

When you’re connected to yourself, you’re more able to sense:

• when to slow down
• when to pause
• when to shift gears
• when someone is reaching capacity
• when you’re reaching capacity

Attunement is not a mental skill — it’s relational sensing.

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3. Embodiment Creates Boundaries That Are Felt, Not Forced

Clear boundaries aren’t about saying the right words.
They come from sensing your inner limits and honoring them.

Embodied practitioners naturally:

• communicate more clearly
• stay within their own window
• avoid over-giving
• hold structure without harshness

This protects both practitioner and client.

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4. Embodiment Helps You Stay Connected Instead of Getting Pulled Into the Client’s Story

When you’re not embodied, you may:

• merge with your client’s emotions
• lose your grounding
• over-function
• dissociate during sessions
• try to “fix” rather than stay present

Embodiment keeps you tethered to yourself so you can stay relational instead of reactive.

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5. Embodiment Prevents Practitioner Burnout

Disembodiment forces your nervous system to:

• push past signs of fatigue
• override boundaries
• ignore internal signals
• stay in performance mode
• absorb too much emotional intensity

Embodiment returns you to your own body’s wisdom — which is the foundation of sustainable practice.

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Embodiment Is Not an Achievement — It’s a Practice

Embodiment changes throughout the day.
It deepens with awareness and compassion.
It’s fluid, cyclical, and responsive.

And most importantly…

Embodiment is something all practitioners can reclaim — even if it’s been years since you last felt at home in your body.

You don’t have to get it perfect.
You only have to be willing to return.

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Learning Presence Matters

So many practitioners were trained in:

• techniques
• protocols
• theories
• tools
• practices

…but not presence.

Embodiment is the missing skill most practitioners were never taught, even though it’s the foundation of trauma-informed work.

This blog series — and The Practitioner’s Arc — exists to change that.

Wishing you wellness,

Keri Sawyer

If you’re interested in exploring this topic further, you can find more information in The Practitioner’s Arc course that facilitates professional learning and experience with Embodiment.

When I started the 90-day presence practice, I imagined the first month would come with a clear moment of breakthrough—some dramatic shift, some obvious sign that I was “getting it.” Instead, the first 30 days felt more like someone slowly turning up a dimmer switch in a room I’d been moving through for years. Things I didn’t even know were there began to come into focus.

Each morning, I committed to just ten minutes of mindful movement—nothing elaborate, just enough to meet myself before the day began. Those small movements became an anchor, a way to arrive in my body before my mind started running.

The earliest shift was a broader sense of awareness. Not in a lofty or spiritual way—more like realizing I had been functioning with half my attention elsewhere. I started noticing the subtle things: how often I held my breath, the way I braced in conversations that didn’t require bracing, how quickly I agreed to things even when my body signaled “not now.” These tiny flashes of awareness felt like discovering doorways I’d been walking past without ever seeing them.

As the days went on, something else surfaced: I was making choices all the time, even when I believed no choice was being made. I had patterns that ran on their own—automatic responses shaped by years of habit and protection. Once they became visible, they didn’t feel like mistakes to correct. They felt like understandable adaptations I could finally name.

I also began catching the early signals—long before I reached overwhelm or depletion. The quiet tightening in my chest that started before my schedule felt too full. The slight shift in my posture when I was pushing myself. The moment my energy dipped, even if I was still smiling and showing up. These cues had always been speaking; the difference was that I finally had the internal space to hear them.

One of the most unexpected changes in the first month was my relationship with my body. I’d always used my mind as the narrator of my experience, even when the important information was happening physically. But as presence deepened, my body began to feel like a legitimate source of direction—through warmth, tension, pressure, relief. Sensations that used to feel like background noise became meaningful, almost like learning a language I didn’t realize I’d forgotten.

And with all of this came a softening toward myself. When you start seeing your patterns clearly—not through judgment but through understanding—blame loses its edge. I could finally recognize that the ways I moved through the world made sense given what I’d lived through. The shift wasn’t about fixing anything; it was about seeing myself with more honesty and less criticism.

By the end of the first 30 days, the change was subtle but unmistakable. I didn’t feel transformed in a dramatic way. But I felt closer to myself—more aligned with what was actually happening inside me rather than what I thought should be happening. And with that closeness came a quiet confidence: not in perfection, but in possibility.

The ending surprised me the most. These first 30 days taught me that presence isn’t a task to complete—it’s a relationship you build. And like any relationship, it grows through small, repeated moments of returning. These early shifts didn’t suddenly balance everything, but they offered something more sustainable: the ability to see myself clearly enough that change could genuinely take root.

Once you begin to notice, you can’t un-notice. And that changes everything.

Wishing you wellness,

Keri Sawyer

PS – Want to join me on Facebook live every morning as I practice? I’ll be there at 5:30am PT everyday through Jan 30th 2026.

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Have you ever felt like life was just too much—your chest tightening, your heart racing, like you couldn’t catch your breath? I have. And in those moments, it’s not my thoughts that undo me—it’s what my body feels.

So often, when life feels overwhelming, we focus on what’s happening in our minds—our racing thoughts, our worries, our doubts. But the truth is, what makes life feel unbearable isn’t usually our thoughts. It’s the feeling inside the body.

I know this from my own experience. For me, “too much” has shown up as a pounding heart, a chest so tight it felt like I couldn’t breathe, or a wave of heaviness that made me want to disappear. These moments can feel like being tossed into rough water with no way to catch my breath. My instinct has often been to run from those feelings or fight against them—thrashing in the waves—only to end up more exhausted and more overwhelmed.

Part of what makes it so hard is how quickly the mind pulls us out of the present. The future looms with all its unknowns: What if I can’t handle this? What if it’s too much? The past whispers its stories: This happened before, so it will happen again.

But when I return to this moment, something shifts. I notice that I am here. I have a body. And my body is always signaling—always giving me cues about what is happening now and what may be rising. Sometimes those signals are small, almost easy to miss: tension in my shoulders at the grocery store, a knot in my stomach before a hard conversation, the restless energy in my legs when I feel trapped in traffic.

This is where awareness becomes essential. Awareness is the doorway skill. Without it, I can’t notice what my body is telling me. With it, I have a chance to catch the signals early, before I’m overwhelmed. Awareness gives me choices. It allows me to respond instead of react.

This is where I picture an inner tube floating in the water. It’s not something I reach for once I’m already drowning; it’s something I’ve practiced climbing into on calmer days. That way, when the waves rise, I already know how to find it. The tube is the safety I’ve built through practice—the body signals I’ve learned to notice, the small places of support I’ve come to trust.

This is what people often call self-regulation—the ability to steady myself in the middle of the storm. It doesn’t make the storm vanish, but it gives me a way to stay afloat when the water feels too high. And it always begins with awareness: noticing the body, hearing its messages, and responding before the storm has swept me away.

And over time, each time I practice awareness and move toward the tube, something deeper develops: resilience. Resilience is more than surviving the storm—it’s the gradual healing that changes both mind and body. With practice, the way “too much” shows up begins to shift. My body doesn’t react with the same intensity it once did. My mind doesn’t spiral quite as quickly into fear or old stories. Slowly, my nervous system learns new patterns, and I discover new ways of responding.

Resilience isn’t about becoming tough or never struggling again. It’s about changing my relationship with what once felt impossible. It’s about realizing that storms don’t hit as hard when I’ve practiced, and that I now have tools that didn’t exist before.

So maybe today, you pause for just a moment and simply notice: What is my body telling me right now? The heaviness in your chest, the flutter in your stomach, the tension in your shoulders—these are not enemies, but signals. Signals that invite you to come closer instead of running away.

Awareness of the body in the present moment is where it begins. Each time you notice, you are practicing. Each practice makes it a little easier to find the inner tube before the storm hits. Over time, that awareness doesn’t just help in the moment—it changes how “too much” shows up, and how you meet it when it comes.

The storms will still rise. But with awareness, you can meet them differently. You can listen to your body, respond with compassion, and remember: you already carry the way back to safety inside you.

Wishing you wellness,

Keri Sawyer

Trauma-Sensitive Yoga (TSY) is becoming more widely recognized, but with that recognition comes a lot of misunderstanding. TSY isn’t simply a “gentler yoga class” or a set of special poses. It’s an approach rooted in agency, choice, and nervous system understanding — but many people still hold outdated assumptions.

Here are five common myths about trauma-sensitive yoga and what’s actually true.

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Myth 1: Trauma-Sensitive Yoga needs to be relaxing.

Many people assume TSY is supposed to feel soothing or calming. But the goal isn’t relaxation — it’s empowerment.
For someone with trauma, connecting to their body can bring up a range of sensations: neutral, comforting, or sometimes challenging. All of these responses are welcome.

What’s true:
TSY creates a space where people can notice, choose, and stay in control of their experience — whether it feels relaxing or not.

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Myth 2: It’s only for people with diagnosed trauma.

TSY can support people with PTSD or complex trauma, but it’s also helpful for:

• People experiencing stress
• Burnout
• Dissociation
• Grief
• Anxiety
• Anyone wanting a more choice-based yoga practice

What’s true:
TSY is a human-centered approach. You don’t need a diagnosis to benefit from it.

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Myth 3: Instructors must talk about trauma during class.

Talking about trauma experiences during practice can be overwhelming or even re-triggering.

What’s true:
A trauma-sensitive class focuses on present-moment awareness, choice, and invitation-based cueing. No one needs to share their story. The safety comes from how the class is offered, not from discussing trauma.

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Myth 4: Trauma-Sensitive Yoga is a specific set of poses.

There is no official “TSY sequence” that must be followed.

What’s true:
TSY is about how you cue, not what you cue.
You can teach almost any posture in a trauma-sensitive way if you prioritize:

• Choice
• Language that invites rather than directs
• Predictability
• Respect for autonomy
• Awareness of power dynamics

It’s an approach, not a choreography.

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Myth 5: Teachers need to fix or heal participants.

This belief often comes from a place of compassion, but it’s unsupported and unsafe.

What’s true:
Teachers are not healers or fixers.
TSY empowers individuals to reconnect with their bodies in their own time, on their own terms. The role of the instructor is to offer choices, create predictability, and support agency — not to diagnose, treat, or rescue.

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Final Thoughts

Trauma-Sensitive Yoga is powerful not because it’s a specialized technique, but because it centers the autonomy and lived experience of the practitioner. When we release these myths, we can meet each student with respect, clarity, and genuine care.

Wishing you wellness,

Keri Sawyer

PS. If you’d like to learn more, I offer monthly Trauma-Sensitive Yoga Foundations Trainings!

Reclaiming movement as the language of feeling safe.

We often imagine safety as stillness.
As a steady breath, a quiet mind, an unshakable calm. For many, “regulated” has come to mean silent, composed, or perfectly peaceful. But real safety is rarely that neat.

Safety, in the language of the nervous system, is not the absence of movement. It’s the presence of freedom.
Freedom to sway, to reach, to stretch, to turn toward or away. Safety is what lets the body move without bracing for consequence. It’s fluidity — not stillness — that tells the body, you are okay.

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The Myth of Calm

When we equate safety with a calm stillness, we create an impossible standard.
Especially for those whose nervous systems have learned to survive by staying small or invisible, calm may actually feel unsafe. Stillness might be the place where danger used to find you.

In trauma recovery, stillness can sometimes awaken old alarms. The body remembers what it meant to freeze. So when you find yourself restless or fidgeting even in a “peaceful” moment, know this: your body might simply be moving to prove that it’s alive.

Safety grows not by demanding stillness, but by widening what’s possible.
It’s the small moments when you can move and still feel connected — when you can shift, stretch, or look around without the body interpreting it as threat.

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The Body’s Natural Rhythm

Think of a child who feels safe enough to explore: arms swinging, eyes bright, body in motion.
That is what safety looks like in motion — curiosity without collapse.

As adults, our nervous systems still seek that rhythm. Movement keeps the pathways between body and brain alive. It tells the system, we’re here, we’re responsive, we can adapt.

If calm feels unreachable, start with rhythm. Walk. Rock. Reach. Let the body lead.
It’s not about looking peaceful — it’s about being present. Movement restores the communication between brain and body that trauma interrupts.

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When Stillness Feels Threatening

If you notice anxiety or discomfort in quiet moments, you’re not doing anything wrong.
Your body may simply be trying to protect you from the sensation of stillness that once meant danger or powerlessness. This is not regression — it’s awareness.

You can meet that awareness with gentleness. Instead of forcing yourself into calm, invite subtle motion: tracing your fingertips along a surface, shifting your balance, or turning your gaze. These are ways of saying, I am here now, and I can move.

In time, as safety deepens, stillness may feel different — not demanded, but chosen. Stillness becomes a resting place rather than a trap.

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A Practice: Moving Toward Safety

You’re invited to take a moment to notice one small movement that feels available right now — maybe rolling your shoulders, stretching your hands, or adjusting how you sit. Let the movement unfold.

Notice if movement allows something in you to shift — not into stillness, but into presence.

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The Freedom to Move

Safety isn’t the absence of movement or noise or emotion.
It’s the freedom to experience all of those things without fear.

When the body begins to trust that it can move, speak, or express without danger, healing deepens. You no longer need to freeze to stay safe; you can flow and still belong.

Safety, real safety, is the spaciousness to be fully alive — moving, feeling, and responding in rhythm with life.

Wishing You Wellness,

Keri Sawyer

For those of you following along with 90 Days of Presence, this is a moment from around Day 8 of my own practice.

I’ve been committing to about 10 minutes of mindful movement a day—nothing fancy, just showing up on the mat and noticing what’s there. Right now, that practice happens at 5:30am, so at the beginning it mostly felt like fatigue from the early start and adjusting to a new routine. (Day 2 even landed on daylight savings, so my body was definitely feeling the shift.)

As the days went on, something started to change. I began to notice my body more often off the mat too—small sensations and little shifts I might have missed before.

One morning, I was standing in line for coffee. Just an ordinary moment.

As I waited, I noticed my body was already working. My shoulders felt a bit tight. There was a steady tension in my arms and along my back. My breath was a little quicker, not quite settled. On the outside, I was just another person in line. On the inside, I was already carrying more than the situation asked for.

Because of this 90-day practice, instead of pushing past it, I noticed it.

I didn’t try to talk myself into relaxing or force anything to change. I simply brought my attention down to my feet—how they felt in my shoes, the contact with the floor, the support underneath me. I stayed with that for a few moments: connection, steadiness, something solid I could feel.

I wasn’t trying to fix myself. I was just present with what was there.
And in that ordinary moment, just noticing began to change the way my body felt.

As I stayed with the feeling of my feet on the floor, something started to shift on its own. My shoulders eased a little. The tension along my back softened. My breath began to deepen without me having to make it happen. I didn’t perform calm; I stayed with what was true, and my body responded.

After about a week of these ten-minute sessions, this is what stands out the most:
I’m catching these moments as they’re happening, not hours later when I’m already drained. Before this, I might not have noticed the stress in that coffee line at all. I would have just moved on with my day, a little more wound up without knowing why.

One coffee line. Ten minutes of daily practice. And a moment where presence found me, right where I was.

Wishing you wellness,

Keri Sawyer

PS – you’re welcome to join the 90 days of presence Facebook live – every morning at 5:30am Pacific time: https://www.facebook.com/share/1CaXBy9TTk/?mibextid=wwXIfr