frequently asked questions

  • Vista Wellbeing provides evidence-informed education and experiences that help individuals and organizations manage stress, build resilience, and improve overall wellbeing. Services include Wellbeing Sessions, Guided Relaxation, mindfulness, meditation, breathwork, sound baths, workplace wellbeing programs, community partnerships, and educational workshops.

  • Vista Wellbeing supports adults experiencing stress, anxiety, burnout, grief, chronic pain, major life transitions, caregiver fatigue, workplace stress, and other everyday challenges. Services are also available for businesses, schools, nonprofits, healthcare organizations, apartment communities, and community groups.

  • My approach is informed by the principles and practices of yoga therapy while drawing from a variety of evidence-informed approaches. Every session is personalized to your goals and may include mindfulness, breathing techniques, relaxation practices, education, movement, and other tools that best support your wellbeing.

  • Not in the way most people think of it. While I draw from the principles and techniques of yoga, Wellbeing Sessions are not like a typical yoga class. Depending on your goals, a session may include mindfulness, breathwork, guided relaxation, education, or gentle movement, and there may be no traditional yoga poses at all. Every session is personalized to meet your needs and comfort level.

  • No. Whether you're new to mindfulness, meditation, breathwork, or yoga, or have years of experience, every session is tailored to your individual needs, abilities, and goals. You'll be guided every step of the way, and practices can be adapted to meet you where you are.

  • Yes. Sessions can be adapted for a variety of abilities, mobility levels, and physical needs. Many practices can be done seated in a chair, standing, or lying down, depending on what is most comfortable for you.

  • Yes. All Vista Wellbeing services are guided by trauma-informed principles that emphasize physical and emotional safety, choice, collaboration, trust, empowerment, and respect. Rather than expecting everyone to participate in the same way, sessions are personalized and designed to honor your individual needs, preferences, and comfort level.

    My trauma-informed approach is informed by ongoing education in trauma, neuroscience, and nervous system regulation, including professional training with Dr. Bessel van der Kolk through the Trauma Research Foundation, along with continuing education in evidence-informed wellbeing practices.

    It's important to note that trauma-informed services are not trauma treatment. Instead, they provide a supportive environment that recognizes the impact trauma can have on the mind and body while offering evidence-informed practices that promote wellbeing.

  • No. Trauma-informed principles benefit everyone because they prioritize safety, choice, accessibility, and respect. Whether you're managing everyday stress, burnout, grief, anxiety, life transitions, or the effects of trauma, these principles help create an environment where you can participate at your own pace and in ways that feel supportive for you.

  • No. Vista Wellbeing does not bill or accept insurance. Services are offered on a self-pay basis, allowing sessions to remain personalized, flexible, and focused on your individual goals rather than insurance requirements or treatment limitations. However, HSA/FSA cards are accepted for eligible services.

  • Yes. HSA and FSA cards are accepted for eligible services. Because every plan is different, please check with your HSA or FSA administrator to confirm your coverage and eligibility before your appointment.

  • Wear comfortable clothing that allows you to move and relax comfortably. Most sessions involve little or no strenuous movement.

  • Yes. While I generally recommend meeting in person whenever possible, virtual sessions are available for those who are unable to attend in person. Many of the practices used during Wellbeing Sessions and Guided Relaxation can be adapted for an effective online experience.

General

"Being able to feel safe with other people is probably the single most important aspect of mental health."

— Dr. Bessel van der Kolk
An older man with glasses, gray hair, and a beard, wearing a blue shirt and dark blazer, smiling at the camera indoors.
An older man with glasses, gray hair, and a beard, wearing a blue shirt and dark blazer, smiling at the camera indoors.

Personalized support & guided relaxation sessions

  • Both services are personalized and designed to support your wellbeing, but they have different goals.

    Personalized Support Sessions are intended to help you build practical skills over time. Together, we'll explore your goals, better understand your stress patterns, and develop a personalized toolkit using evidence-informed approaches you can continue using in everyday life.

    Guided Relaxation focuses on helping you slow down, release tension, and experience deep rest. While you may naturally learn helpful techniques along the way, the primary goal is relaxation and restoration rather than ongoing skill development.

  • Guided Relaxation is a personalized experience designed to calm the nervous system, reduce physical tension, quiet the mind, and promote deep rest. Sessions may include guided meditation, Yoga Nidra, restorative relaxation, breathwork, mindfulness, gentle movement, and sound-supported practices.

  • Personalized Support Sessions are personalized one-on-one experiences designed to help you better understand your stress patterns, regulate your nervous system, and build practical skills that support lasting wellbeing. Sessions may include mindfulness, meditation, breathwork, guided relaxation, gentle movement, yoga therapy principles, nature-based practices, and sound-supported experiences.

  • Everyone's needs are different. While some people benefit from a single session, meaningful change often happens over time. Many clients choose to meet weekly or every other week for several weeks to build skills, establish new habits, and gain confidence using them in everyday life.

  • Your first session focuses on getting to know you. We'll discuss your goals, health history, current challenges, and what you're hoping to accomplish. Together, we'll create a personalized plan that fits your needs and preferences.

  • No. Personalized Support Sessions are educational and skill-building in nature. They are not psychotherapy or medical treatment and are not intended to diagnose or treat mental health or medical conditions. If appropriate, services can complement care provided by your healthcare or mental health providers.

  • Please let me know when booking if you have any medical or mental health conditions, injuries, physical limitations, or accessibility needs so we can adapt your session to best support you. Vista Wellbeing services can be a valuable complement to traditional medical and mental healthcare by supporting stress management, relaxation, and overall wellbeing. If you have questions about whether these services are appropriate for you, please consult with your healthcare provider. Vista Wellbeing services are educational and supportive in nature and are not a substitute for medical or mental health care.

“Perhaps the greatest tragedy of our lives is that freedom is possible, yet we can spend years trapped in the same patterns."

— Dr. Tara Brach
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organizational support

  • Whenever possible, I recommend booking several weeks or months in advance to ensure availability, especially for recurring programs or events during busy seasons. If you're planning something on shorter notice, feel free to reach out. I'll always do my best to accommodate your timeline.

  • Yes. Programs are available throughout Utah, and travel to other locations may be available upon request.

  • With more than 20 years of professional leadership experience, I understand that successful programs need to be both meaningful for participants and valuable for organizations. Every experience is customized to your audience, goals, and environment to create a positive, lasting impact.

  • Programs include stress management workshops, mindfulness training, guided relaxation experiences, burnout prevention, emotional resilience, communication, sustainable performance, and customized employee wellbeing programs for organizations of all sizes.

  • Every organization is different, so each program is customized to meet your goals, audience, and schedule. Some sessions focus on practical education, while others provide guided experiences that allow participants to apply what they're learning in real time.

    Depending on your needs, programs may include mindfulness, nervous system regulation, gentle breathwork, guided relaxation, movement, reflection, or sound-supported practices. Participants leave with practical skills they can continue using long after the session ends.

    Whether you're planning a leadership retreat, employee wellbeing initiative, conference breakout session, or team event, we'll work together to create an experience that's engaging, accessible, and relevant to your organization.

  • Absolutely. Every presentation, workshop, and wellbeing experience is tailored to your organization's goals, audience, and available time.

  • Most workplace programs range from 30 to 90 minutes, depending on your goals and schedule.

    Shorter sessions work well for team meetings, conferences, or introducing practical wellbeing strategies. Longer workshops allow more time for education, guided experiences, discussion, and skill development.

    Multi-session series, retreats, and half-day or full-day programs are also available. During our planning conversation, we'll determine the format and length that best fits your team and objectives.

  • Vista Wellbeing partners with nonprofits, schools, healthcare organizations, municipalities, apartment communities, veterans' organizations, first responders, educators, and other community groups to expand access to evidence-informed wellbeing programs.

  • No. While many community partnerships are funded through grants, sponsorships, or organizational budgets, I also believe access to wellbeing resources shouldn't depend solely on available funding.

    When my schedule allows, I'm happy to consider pro bono and reduced-cost opportunities that align with Vista Wellbeing's mission and have the potential to make a meaningful impact. If funding is a challenge, I encourage you to reach out. I'd be happy to explore what's possible together.

  • Vista Wellbeing offers a variety of engaging experiences designed to foster connection while supporting resident wellbeing. Programs may include guided relaxation, sound baths, mindfulness workshops, stress management, self-care, gentle movement, seasonal events, and other customized experiences tailored to your community.

  • Most events require only a suitable space (indoor or outdoor) and enough room for participants to gather comfortably. Depending on the type of program, we may discuss seating, electrical access, or other simple setup needs during the planning process. I'll provide everything you need to know before the event.

  • Most programs range from 45 to 90 minutes, although shorter or longer formats are available depending on the type of event and your schedule. We'll recommend a format that best supports your goals and your residents' experience.

"The goal is not to eliminate stress, but to become better at stress."

— Kelly McGonigal
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approaches & techniques

  • Every session is personalized, so no two experiences are exactly alike. Depending on your goals, preferences, and needs, sessions may incorporate one or more of the following evidence-informed approaches:

    • Mindfulness

    • Meditation

    • Breathwork

    • Guided Relaxation

    • Yoga Nidra (NSDR)

    • Gentle Movement

    • Yoga-Based Practices

    • Nature-Based Mindfulness (Forest Bathing)

    • Myofascial Release

    • Sound-Supported Practices (Sound Baths)

    • Tuning Fork Therapy

    • Wellbeing Education

    Not every approach is used in every session. Together, we'll determine what best supports your goals.

  • Mindfulness is the practice of intentionally paying attention to the present moment with openness and curiosity. Research suggests mindfulness can help reduce stress, improve emotional regulation, increase focus, and build resilience.

  • Meditation is a broad term that includes a variety of practices designed to train attention and awareness. Sessions may include guided meditation, focused attention, loving-kindness meditation, body awareness, or other approaches depending on your goals and experience.

  • Breathwork involves intentional breathing practices that can help regulate the nervous system, reduce stress, improve breathing efficiency, and support relaxation or energy depending on the technique. Vista Wellbeing emphasizes gentle, accessible breathing practices appropriate for a wide range of individuals.

  • Guided relaxation uses verbal guidance and other evidence-informed techniques to help quiet the mind, release physical tension, and encourage deep rest. It can support nervous system regulation, stress reduction, improved sleep, and overall wellbeing.

  • Yoga Nidra, often referred to as Non-Sleep Deep Rest (NSDR), is a guided practice that promotes deep physical relaxation while the mind remains gently aware. Research suggests these practices may help reduce stress, improve sleep quality, support learning and recovery, and encourage nervous system regulation.

  • Rather than teaching a traditional yoga class, I draw from the principles and techniques of yoga to support your individual goals. Depending on your needs, sessions may include gentle movement, stretching, breathing practices, or mindful awareness. There may be little or no movement that resembles the yoga poses many people associate with a yoga class.

  • Nature-based mindfulness is the practice of intentionally connecting with the natural environment through present-moment awareness. One well-known approach is forest bathing, also known as Shinrin-yoku, which focuses on slowing down and engaging your senses rather than hiking for exercise or reaching a destination.

    These experiences may include mindful walking, breathing practices, guided meditation, sensory awareness, reflection, or simply spending time in nature with intention. Research suggests that spending mindful time in natural settings may help reduce stress, improve mood, support nervous system regulation, lower blood pressure, and enhance overall wellbeing.

  • Self-myofascial release is an active, guided approach to relieving muscle tension and improving mobility. Rather than receiving a massage, you'll learn how to use therapy balls and other simple tools to apply gentle pressure yourself. This not only supports relaxation and body awareness during the session but also gives you practical techniques you can continue using independently long after your appointment.

  • Sound-supported practices, often called sound baths or sound meditation, use calming sounds and vibrations to create a relaxing environment that supports rest, mindfulness, and nervous system regulation. While many people simply enjoy the experience, emerging research is exploring how sound may influence stress, mood, and relaxation.

  • Depending on the experience, sound-supported sessions may include:

    • Crystal singing bowls

    • Tibetan singing bowls

    • Tuning forks

    • Chimes

    • GOngs

    • Ocean drum

    • Frame drum

    • Rain sticks

    • Kalimba

    • Handpan

    Not every instrument is used in every session. Each experience is thoughtfully tailored to the individual or group.

  • Tuning fork therapy uses precisely calibrated tuning forks that produce gentle vibrations and tones. They may be applied on or near the body or used within the surrounding space to encourage relaxation, increase body awareness, and support mindfulness. Tuning forks are one of many tools that may be incorporated into a personalized session.

  • Restorative yoga is a gentle practice that uses comfortable, fully supported positions to encourage deep relaxation and nervous system regulation. Rather than stretching or strengthening, the focus is on allowing the body to rest. Sessions often incorporate blankets, bolsters, blocks, straps, or other props to maximize comfort and support.

  • Yin yoga is a slow, meditative practice that involves holding gentle poses for longer periods of time to target the body's connective tissues, including fascia, ligaments, and joints. The emphasis is on relaxation, awareness, and mindful stillness rather than physical exertion. Yin yoga can help improve mobility while encouraging both physical and mental relaxation.

  • Props such as blankets, bolsters, blocks, straps, chairs, eye pillows, therapy balls, and cushions help make practices more comfortable, accessible, and supportive. They allow each experience to be adapted to your body, abilities, and preferences so you can relax more fully without forcing positions or creating unnecessary discomfort.

“Between stimulus and response there is a space. In that space is our power to choose our response.”

— Viktor E. Frankl
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the science behind what we do

  • At Vista Wellbeing, evidence-informed means the practices and techniques used are supported by established or emerging scientific research. Rather than relying on trends or a single method, I draw from approaches that have demonstrated potential to support stress management, emotional wellbeing, resilience, and overall health.

    The practices used at Vista Wellbeing are informed by research in neuroscience, psychology, physiology, contemplative science, pain science, and behavioral medicine. This research continues to expand our understanding of concepts such as neuroplasticity, nervous system regulation, self-regulation, interoception, somatic awareness, embodiment, emotional regulation, heart rate variability (HRV), resilience, and Polyvagal Theory.

    While every session is personalized, each approach is selected because it is supported by the best available evidence and appropriate for your goals, preferences, and circumstances. As research continues to evolve, I remain committed to ongoing education and integrating new findings into my work.

  • Neuroscience is the scientific study of the brain and nervous system. It explores how we think, feel, learn, remember, respond to stress, and interact with the world around us. Much of what we now know about stress, mindfulness, relaxation, and wellbeing comes from advances in neuroscience over the past several decades.

  • Neuroplasticity refers to the brain's remarkable ability to change throughout life. Our thoughts, behaviors, experiences, and repeated practices all influence the way neural pathways develop and strengthen.

    Research suggests that regularly practicing skills such as mindfulness, meditation, breathwork, and relaxation may support positive changes in attention, emotional regulation, resilience, and stress management over time.

  • The autonomic nervous system is the part of the nervous system responsible for many automatic functions, including heart rate, breathing, digestion, blood pressure, and the body's response to stress.

    It constantly helps the body adapt to changing situations by shifting between states of activation and restoration. Many evidence-informed wellbeing practices are designed to support the healthy functioning and flexibility of this system.

  • Nervous system regulation refers to the ability to move through life's challenges with flexibility and recover from stress more effectively. Rather than remaining stuck in states of overwhelm or shutdown, a well-regulated nervous system is better able to adapt to changing circumstances and return to balance.

    Practices such as mindfulness, breathwork, movement, relaxation, and body awareness may help strengthen this capacity over time.

  • Self-regulation is the ability to recognize your thoughts, emotions, physical sensations, and behaviors, then respond intentionally rather than reacting automatically.

    It doesn't mean suppressing emotions. Instead, it involves developing practical skills that help you navigate difficult situations with greater awareness, flexibility, and confidence.

  • Interoception is your ability to notice and interpret internal signals from your body, such as your breathing, heartbeat, hunger, muscle tension, temperature, or emotions.

    Developing interoceptive awareness can help you recognize stress earlier, understand your body's needs, and make choices that better support your wellbeing.

  • Somatic awareness refers to paying attention to your body's physical sensations as a source of information. Rather than focusing only on thoughts, somatic awareness encourages noticing tension, breathing, posture, movement, and other bodily experiences with curiosity.

    This awareness can improve your understanding of how stress affects your body and support healthier responses over time.

  • Embodiment is the practice of experiencing life through both your mind and your body. Rather than living primarily "in your head," embodiment encourages greater awareness of physical sensations, emotions, movement, breathing, and the present moment.

    Many evidence-informed practices help cultivate embodiment by strengthening the connection between your thoughts, emotions, and physical experiences.

  • Emotional regulation is the ability to recognize, understand, and respond to emotions in healthy and effective ways.

    Rather than avoiding or controlling emotions, emotional regulation involves developing the awareness and skills needed to experience emotions without becoming overwhelmed by them.

  • Heart rate variability, often called HRV, refers to the natural variation in time between individual heartbeats. HRV is one measure researchers use to better understand nervous system function and the body's ability to adapt to stress. While many factors influence HRV, practices that support relaxation and healthy breathing patterns may positively influence HRV over time.

  • Polyvagal Theory is a framework developed by neuroscientist Dr. Stephen Porges that explores how the autonomic nervous system influences our responses to safety, connection, and stress.

    The theory has significantly influenced trauma-informed care, mindfulness, and nervous system education. While some aspects of the theory continue to be studied and debated within the scientific community, it has contributed to a broader understanding of how the body responds to stress and why creating experiences that emphasize safety, choice, and connection can support wellbeing.

  • Resilience is the ability to adapt, recover, and continue moving forward through life's challenges. It doesn't mean avoiding stress or never struggling. Instead, resilience involves developing the skills, habits, and support systems that help you respond more effectively when challenges arise.

    Resilience can be strengthened over time through practices that support self-awareness, emotional regulation, healthy relationships, and nervous system flexibility.

  • Stress is experienced not only in our thoughts but throughout the body. Research suggests that approaches involving breathing, movement, relaxation, body awareness, and mindfulness can influence both physical and emotional wellbeing.

    By working with both the mind and body, these practices can help improve self-awareness, support nervous system regulation, strengthen resilience, and develop practical skills that carry into everyday life.

Get in Touch

If you'd like to learn more about the approaches used at Vista Wellbeing or you're wondering which service might be the best fit, I'm happy to help. Reach out anytime, and we'll find the right next step together.