easing the transition to fall


Ricardo Almeida ©

As the rain aggressively fell outside my second story window, I was reminded of the small joys inspired by the season of fall in the Pacific Northwest. The crisp air in the early morning, the colorful change on the trees, and the pumpkin spice aroma wafting about brings with it a delightful memory of the warm fall season.

With school back in session and summer vacations long past, fall brings about a whole new routine. Shorter days gently shift our focus, increasing the importance to refocus to make the best of our waking hours.

Take these four practices with you into your fall to help refocus your mind, body, and soul thus ensuring a smooth transition into this new season.


Journal on your favorite activities of the summer.

Allow for a summer wrap up to take place to tie up the loose ends and prepare for the fall months ahead. Take time to reminisce and remember the joys of your summer. What specifically happened that was really great? Do you have pictures from the experience that you would like to frame? Is there an opportunity to make it a tradition next year?

Find a new routine.

As the daylight hours shorten and the weather changes, our routines will shift as well. Find a balance between activity and rest that feels right to you. Specifically, what shifts in your routine do you need to make? What’s a good time for you to wake up, get exercise, go to sleep? What other activities do you need to integrate into your daily/weekly schedule?

Create a meal plan.

Fall months call for warmer, heartier meals. Find a few meals you enjoy for the week and write out the list of ingredients needed before you go grocery shopping. Don’t have time to cook during the week? Add a new routine of prepping your meals on Sundays or sign up for a meal delivery service in your area that will bring the food to you (prepared or raw)!

Practice gratitude and appreciation for all you have.

It can be all too easy to focus on what’s lacking and what you desire, especially as we move into the holiday months ahead. This practice leaves a feeling of emptiness inside. Instead, start early with a regular gratitude practice to get in an appreciation routine. Nothing is too small to be thankful for. Start a daily gratitude journal. Write down what you are thankful for each day. Share with others and spread the joy of gratitude!


Refocus this fall season by taking the time to wrap up your summer. Be mindful of the habits and routines you wish to take into the fall and practice gratitude to set yourself up for the holiday season. Share with us tips in your routine that work for you during the fall months and enjoy these last few days of summer!



Megan Kountz

Yoga Teacher & Life Coaching

sharing is caring


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To share your story is to give strength to humanity.

As I looked around the living room that warm summer weeknight, I saw expressions of fear, pain, and anxiety hoisted on top of shoulders and protruding from the lips of my peers. The topic of conversation: highs & lows of the past week.

When the topic breached, all I could think about was the struggles I had personally faced over the past 7 days. Sure there were moments of great joy and success but there were also times of extreme discomfort. Specifically, as my career shifts in a focused direction I have felt alone in my struggles and pursuits. Isolation is the worst possible counsel.

That evening as we sat down to share our individual highs and lows, I realized I was not alone.


In fact, many people were either experiencing something similar this very week or had within the past few months.


As I look back on my past experiences, I was reminded of the other times I have experienced life changes that shook my world. People came to me with comfort by sharing their story.

By opening up and sharing how you are doing you will find comfort in community but even more connection through vulnerability. In sharing your story, you inspire others to confide in you. We learn from one another. Therefore, our mistakes are not only opportunities for us to learn but also those around us!

Fear not your story, for surely it will inspire another.


Nobody has ever become poor by giving.


Share your stories. Confine in your community and grow in relationship with one another. We all are struggling or will struggle. By sharing your struggles we open ourselves up to growth from one another and with one another.

What are you struggling with? How can you share your story today? What do you need from your community to feel supported?



Megan Kountz

Yoga Teacher & Life Coach

history repeats itself


samuel-zeller-249358.jpgDo you ever have that feeling that you have been somewhere before? That you have experienced something like this in the past?

As we grow older and add to our eclectic assortment of experiences, this feeling is bound to happen. We will walk through scenarios that will present themselves again. It’s only inevitable as we grow older.

The question is, will we recognize our past experiences? Will we learn from them? And then, how will we use these experiences to move forward with grace, candor and hindsight as our friends?

History is repeating itself and it’s our opportunity to listen.

Japanese Internment Camps
Hitler Regime
Catholic Crusades


We have fought over both religion and race, yet we haven’t learned our lesson. Will we ever learn our lesson?


Start today with your community. Start with yourself & your family.

How does your story read thus far? What moments defined you for the good? What moments defined you from the bad?

We experience both good and bad.

What lessons can you learn from these experiences? What would you like to repeat? What would you ideally not like to relive?

How can you take steps to reform around that?

Reform starts on a micro level. We need leaders who are honest and authentic in how they treat themselves and the people around them. We all need to take ownership of the society we are creating. It’s time to step up and lead in our community.

Lead by example with love, truth, honesty, and passion for what’s good. Let’s do this to make this world a better place for not only us but generations to come.

How can you do good today? How can you learn from your history?



Megan Kountz

Yoga Teacher & Life Coach


was that just my phone?


alesia-kazantceva-283291Ding. Ding.

Was that just my phone? I wondered, as I meandered out of my bathroom door and into my dimly light bedroom. Admittedly, my curiosity for what was happening on my mini computer has created a strong hold on me. If you’re like me, you go through spurts in desire to see who’s reaching out via text message, what’s happening in your inbox, and who’s posting on the Snapchat timeline. But when did this all happen? It didn’t used to be like this? Why are we so addicted to our phone?

The average U.S consumer spends five hours peron their mobile devices. Some people, much more! The unfortunate thing is, statistics prove science is not on our side. Scientists have located a chemical reaction that triggers us to reach for our phones when our notifications appear.

So I ask you, is your addiction to technology an issue? What do you get from your relationship to technology? How often are you on your device outside of mandatory “for work use” hours?


Furthermore, what’s the longest time you’ve gone without looking at yours in the past few years? How did you feel during that period.


If you answer these questions with guilt or an internal knowing that you DO spend too much time on your devices, I propose a media detox. Similar to how we limit our food or alcohol intake to feel healthier, we can cleanse our mind to gain clarity and control.

The amount of junk we’re being inundated with via email, social media, and news is overwhelming and oftentimes downright depressing. Social media in particular has the capacity to emulate a twisted view of reality that everything is great and encourages despair in our own lives as we navigate through trials and tribulations.

This week, take a second to think about how much time you currently spend on your computer, phone, and in front of your television. What else could you be doing during these times? Slow down to dream & allow your imagination to wander into how your life would be without these tools.

While we are blessed to live in such a high tech world, too much is too much. Where will you draw the line? There’s only so much communication that’s necessary with the outside world before it’s time to turn within. Switch your antenna inwardly and refocus on what’s right in front of you to live your best life ever!

Use today as a day of awareness. Then, offer yourself the space to detox. Turn off your phone, make plans the old fashion way, and tell your friends and family that you won’t be on your phone. Try it for a day to just see… what else is there out there? #befree


Megan Kountz

Yoga Teacher & Life Coach