True Stride

This past week really tested my need for control. I had a lot going on emotionally as I was getting ready to travel back to New York to honor the passing of my Aunt Ronnie. There was a snowstorm moving across the country, flights were being delayed and canceled, and plans kept changing. Emotions were already high, and with everything unfolding the way it was, I had to keep reminding myself that there were things outside of my control that I just had to accept. As the week unfolded, I could feel anxiety start to creep in with all the unknowns. I can't control the weather or the flights, but I can control how present I stay and how I choose to show up in the middle of it. This is a reflection on surrender and releasing that grip. I share a story from my teenage years as a lifeguard, helping a frightened little girl learn how to float, and how breath, trust, and letting go allowed her to be supported by the water. On today's Wise Walk, I invite you to slow down and reflect on where you may be holding on too tightly, and become aware of what you can control or release to help you discover peace and freedom amidst the uncertainty. When you notice anxiety, stress, fear, or a lack of safety coming up, how much of that is a need for control, and how much might be a trigger from something else? Are you able to identify the root of that emotion and consider how you might respond differently so you can reduce anxiety, stress, or fear? How do you gain awareness and focus on the present, when you're facing resistance or situations that are outside of your control? Is there an area of your life where you realize that you may be trying to control something that isn't actually yours to control? As you take yourself on a Wise Walk, can you notice what's triggering your stress and consider whether more realistic expectations might help you feel supported and grounded? Can you visualize yourself floating, breathing, and being supported by what's around you, trusting that you are safe and worthy, exactly as you are? Are there tasks or goals in your life that are distracting you from where you want to go, or are they supporting you in feeling more at peace and showing up the way you want? Can you feel good about the small steps you're taking so that even when things don't go as planned, you know you that did what you could? If circumstances don't allow you to show up in the way you originally intended, how might you still be present in a different way, whether in spirit, intention, or connection? Can you shift your energy away from needing things to happen in a very specific way and open yourself to new ways of participating through the things you can control? It's my hope that we can float together. That we can surrender, release, and find a little more peace, letting Mother Nature, the water, and the elements support us along the way.  As always, I'd love to hear what you took away from today's episode, so please feel free to reach out and send me a DM.  I'm sending good thoughts your way and hoping that you feel supported in all the ways that really matter to you. I look forward to next Thursday's Wise Walk. In this episode: [03:44] When I was in high school I was a lifeguard at the Marriott Hotel. I remember helping a five-year-old girl who had a fear of floating.  [05:55] I coached her on how to let go and to let the water do the work for her. She needed to release anxiety, stress, and control. The more she released her tension and grip, the easier it became for her to float. [06:19] This is true in life. If we're resisting, we're fighting against the grain. Accepting safety and support can appear in a way that we're not used to. [07:01] The art of surrendering is what will keep us afloat. I needed to remind myself of this during this stressful week with so many factors coming into play. [08:08] The best thing I can do is surrender and do the things I can control. We need to see surrender as a strength. It's not defeat. [09:20] I'm also separating from holding on too tightly, expecting things to happen the way that I want them to. [10:47] I feel safe and supported right now from the Universe and the individuals who decide whether it's safe to fly or not. [11:08] I'm going to stay in my lane, and visualize myself floating in the water. Memorable Quotes: "There are things outside of my control that I just have to accept, and I have to do the best I can with what's in front of me." - Mary Tess "We can't control the weather or the airlines or the flights, but we can control certain things in our life, and we can also surrender what we can't control." - Mary Tess "When we let go and release the attachment to what we think should happen, it allows us to move through things with more peace." - Mary Tess "Trying to control things we can't control just creates more stress, more anxiety, and more fear of uncertainty." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Colette Baron-Reid Facebook | LinkedIn | Twitter | Instagram

Over the past eight months, I've lost two dear loved ones who had a profound impact on my life. They lived fully, with vibrant energy, wisdom, kindness, and deep care for others. While I'm heartbroken that I no longer get to experience their physical presence here on earth, I also feel an overwhelming sense of gratitude for the love I was able to receive from them, love that was unconditional and deeply shaping. One of them passed just yesterday, so forgive me if my emotions rise as I share, but in the midst of the sadness, I find comfort in knowing that even though I can no longer see them or hear their voices, their spirit lives on. And the love and impact they had on me and so many others remains.  This episode is a reflection on that truth that love and impact don't disappear when someone is gone. They continue through memory, through values, through the ways we show up for others because of what we were given or what we received. On today's Wise Walk, I invite you to slow down with me and reflect on the people you've loved and lost, and consider how their presence still guides you, shapes you, and lives on through you. As you reflect on the loved ones you have lost, how does their love and impact continue to live on in you today? In what ways were they a role model for you, and which of their qualities are you consciously choosing to carry forward for yourself or the next generation? What messages do you still receive from them, and how do you notice their guidance when you are at a crossroads or facing an important decision? What stories from your past bring their presence alive, and how can you retell those stories so others can appreciate how they lived, showed up, and influenced you? Is there someone in your life who has recently experienced a loss, and how might you invite them to share a meaningful story about the person or animal they loved? If you are unsure what to ask, what real-life challenge could you share while inviting their loved one's wisdom through a question like, what advice do you think they would offer me now? What other ways come to mind for helping someone you care about honor a memory and keep it alive through conversation, curiosity, or shared reflection? How are you showing up and leading by example for the people you interact with each day? In what ways is your love and impact staying with others, long after the moment has passed? How are you mentoring others and sharing your wisdom from a place of openness, authenticity, and unconditional care? How are you living your values in a way that inspires others to find their passions, live by what matters most to them, and step into their highest and best self? I hope that whatever you and your loved ones are going through, that you have the ability to start looking at the love and impact around you, both living and passed on. Cherish it, because that's what this is all about.  As always, I would love to hear what you took away from today's episode, so feel free to reach out and tune in next Thursday for another Wise Walk. In this episode: [02:59] There's a saying that we die twice. The first time is when we physically die, and the last time is when people stop saying your name or the memory of your spirit and impact dies.  [04:00] I'm grateful we get to keep memories alive by holding our loved ones in our hearts, sharing what we learned from them, and continuing values and traditions they impressed upon us. [05:02] My loved ones are mentors that have kept me grounded and kept me in check. I love the acceptance and willingness to be vulnerable with each other. [06:04] My friend's dad recently passed, and she's been sharing stories about her connection with him. We have the ability to keep each other's loved ones' memories alive by being curious. [08:09]  I asked my new friend a question about her father, and she started telling me stories about his time in the Navy. He respected rank, but he wasn't afraid to put his foot down and even told an Admiral why something wouldn't work. [09:12] It was wonderful to hear her voice light up when she shared a story about her father who showed up and was able to lead by example. [10:15] When I reflect on the love and impact of my loved ones, I think of their magical confidence and how they led by example. [11:29] The lesson my uncle was trying to teach me is if you have self-belief anything is possible. [12:02] I hope I can instill love and impact in others. The beautiful thing about loss is that you take stock of what you have. [13:38] The other big takeaway is how each of us have the ability to make each other feel special. Feeling seen, heard, and understood is impactful and carries legacy. [14:29] There is no direct path for healing from grief. If you are experiencing any grief, any loss, just know that you have love and support even in the Striders community and it takes as long as it takes. [15:05] Show up and be curious and caring for those that you care about. [16:03] I'm going to approach the services of Aunt Ronnie with the mindset of looking around the room and gathering stories about how her love and impact touched so many. Memorable Quotes: "I'm grateful for the fact that we get to keep the memory of whoever we cherish alive by talking about them, by holding them in our heart, and sharing what we learned from them." - Mary Tess "My loved ones have served as mentors, both when they were here in this earthly presence, and they continue to do so, because I can still hear their voices in my head." - Mary Tess "One of the things that I cherish about some of the loved ones that I have in my life is this acceptance and willingness to be vulnerable with each other. When we do that, we can learn from each other." - Mary Tess "We're not striving for perfection. We're striving for being authentic, for really stepping into our own power and just loving and having positive influence in each other's lives." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Colette Baron-Reid Facebook | LinkedIn | Twitter | Instagram

I feel like there's been a lot of conversation lately about the Chinese zodiac and the year we're moving out of, which is the Year of the Wood Snake. That year comes to an end on February 16, and then on February 17, according to the Chinese zodiac, we move into the Year of the Fire Horse. Even if you don't follow the Chinese New Year, I've really appreciated how this way of marking time gives us an opportunity to slow down, reflect, and check our own reality. In this episode, I share why the energy of the Wood Snake has felt so accurate for this past year, with its focus on shedding, releasing, and doing the inner work that helps clear the way. I share what this year of the Wood Snake has looked like for me, including the purging, the releasing, and the work of letting go of what drains my peace. On today's Wise Walk, we focus on creating space and readiness so that when the energy of the Fire Horse arrives, it's the things that truly matter that gain momentum. Are you open to using this conversation as a way to go deeper within yourself and notice what feels meaningful right now? What are you willing to look at, release, forgive, or let go of so you can make space for the energy of the Fire Horse? Are you open to the opportunities that this new energy may bring? What limiting beliefs in your life are you ready to let go of? What is this snake energy calling you to release so you can make space for your highest and best self? If you feel aligned emotionally or energetically, what physical or material possessions are you ready to release? Are there emails, apps, conversations, or items in your space that you are ready to let go of? How can you reflect on both the snake and horse's energies to ready yourself for a year when action meets purpose? As you reflect on the past year, what are you ready to release and how do you envision your own rebirth? Are there relationships you need to release and relationships you want to nourish and invest in more fully? What tasks have you been avoiding that you could clear now so they do not drain your energy moving forward? What limiting beliefs can you make peace with and reframe through gratitude? What is something you need to forgive yourself for so your energy can move forward freely? What unhealthy habits are no longer serving you and are ready to be released? In what other ways can you take yourself on a Wise Walk and reflect on the shift from snake energy to horse energy? What resonated with you in this episode and what ideas feel like they are yours to carry forward? I feel like this snake energy has helped me release what was draining me and let go of things that no longer light me up. That readiness is what allows me to invite in the Fire Horse energy of opportunity, action, and purpose, and I hope that's true for you as well. As always, I'd love to hear what you took away from today's episode, so feel free to reach out and share. I also look forward to next Thursday's Wise Walk. Until then, please be sure to prioritize fun as you read the signs, direct your path, and get your stride on. In this episode: [03:11] I love how the Chinese zodiac is represented by a different animal each year. I was born in the year of the Tiger. The animal is also paired with an element. [04:05] As I look back on this past year, I feel very aligned with the year of the wood snake. It represents deep inner work and the need to shed. It represents an opportunity to let go of anything that drains your peace. [05:03] I've been releasing things this past year. When I step into the year of the fire horse it's all about taking action and gaining momentum. [06:06] If you're carrying anything with you into the year of the fire horse, that's what's going to gain momentum. [07:08] I've been thinking about areas of my life that I want to release, so I won't bring them into this next year. [08:01] I've also been working on limiting beliefs around my body, and I've been working on my ability to squat. [09:06] As I work on my squat I say to myself, "I am safe".  I don't want to move forward with a limiting belief. [10:04] One of the ways that we can reframe limiting beliefs is to usher them out and find gratitude and reinforce that we are safe and doing our best. [11:08] I also share a limiting belief a friend of mine had about her sleep hygiene. [12:16] In the past year we've acknowledged our limiting beliefs, and like the snake we're going to release them. We are going to create positive self-talk and give ourselves support when we need it. [14:14] When purging material possessions, I asked what I would miss if it were lost in some type of disaster. If I wouldn't miss these things, then it's a clear go. Another question to ask is would I replace them with the money that I have? [17:26] You have the opportunity to get rid of anything that is draining you or preventing you from being your highest self at this moment. [21:09] There are so many areas of my life where I feel ready. I feel like the snake energy has helped me release things that have drained me. Memorable Quotes: "The year of the Wood Snake represents an opportunity to let go of anything that drains your peace and to disconnect from anything that prevents you from stepping into your full power." - Mary Tess "If you carry something into the year of the Fire Horse, that is what will gain momentum in your life." - Mary Tess "Whenever we have a limiting belief, we get to counteract that with positive self-talk." - Mary Tess "Just because something had meaning in the past doesn't mean it has meaning in the present in the same way." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Colette Baron-Reid Facebook | LinkedIn | Twitter | Instagram

I've been thinking a lot about intention setting lately and how many different ways there are to get clear on what we want to attract. Some people love choosing a word for the year, others don't resonate with that at all, and that reflection led me to revisit the tools I've used over time to stay grounded and inspired. What matters most isn't the method itself, but whether we're carving out space to reflect, get creative, and really listen to what's calling us forward. Today, we'll dive into how vision boarding has supported me in the past and how a simple, pen-and-paper practice I learned from Colette Baron-Reid opened me up to new possibilities. On this Wise Walk, we slow down, check in with ourselves, and explore an intention-setting practice that feels aligned, accessible, and supportive of where we are right now. Are you carving out time for yourself to get inspired, set goals, and create a vision for how you want to show up for yourself this year, whether that's through a word, a vision board, or something entirely your own? What are the ways you can nurture yourself that feel aligned for you, and are you clear on what you want to attract in the coming year? Are there creative ways for you to engage both your left and right brain by putting pen to paper, creating art, or visualizing something you make by your own hand that represents what you wish for this year? What really matters to you in this moment, what do you want to attract, and what is going to give you meaning? Who do you want to be, how do you want to show up for yourself and the people you love, and what goals will support you in moving toward your longer-term vision? What do you hope to attract this year, and what choices or practices could you implement now that would set you up for success five years from today? If you can visualize it or imagine it, can you find images, draw, or write your intentions in a way that brings them to life and allows you to see yourself as if these dreams have already happened? I hope that as you create your own works of art, you take a moment to appreciate them and to honor your creative spirit. That creativity is supported by you, by this community, and by spirit and the wide open space of possibilities around you.  As always, I'd love to hear what you took away from today's episode, so feel free to reach out and share. Be sure to tune in next Thursday for another Wise Walk and conversation. In this episode: [03:42] A vision board is a collage of images that represents your dreams, your wishes, and your goals. [04:07] I used a portfolio to collect visuals that would serve as a guiding light or a North Star to highlight what was really important to me. [05:09] At one point, I used a picture of a microphone to symbolize using my voice which is ironic, since I'm now a podcaster. Setting visual intentions helps prevent our limiting beliefs. [06:15] It's a beautiful thing, when we create an intention and then receive it. [07:04] There is scientific data that backs up having a practice that helps you imagine what your positive future could look like and seeing it helps bring those opportunities to light. [08:33] Colette Baron-Reid's webinar was awesome. Her tool includes taking a piece of paper and drawing a dot in the middle with a pen. [09:01] The dot represents you, and a circle around the dot represents your higher power. We're inviting the forces that want us to be our better selves into the conversation. There's also a square that represents our limiting beliefs. [10:14] The border around the box represents possibilities that we haven't even imagined. [11:11] In my past, I had been limiting myself to using one process. This freehand creative process is another tool to achieve what we want. [12:03] My goal for this year is to find a home, and the feeling I want to create is harmony or a sense of harmony. [13:06] I am open to whatever I'm envisioning and however I achieve it. I am open to possibilities. [14:37] The point of the word of the year or whatever you envision is to keep it front and center and keep your brain focused on it.  [15:19] My frequency of attracting my home is harmony, and it feels like I'm in full alignment with nature. I'm grounded and healthy and surrounded by love and support.  Memorable Quotes:  "Self-awareness and reflecting on what is important to you gives you clarity and deeper understanding of what it is you want to manifest." - Mary Tess "Whatever we want to imagine for ourselves and envision, there are multiple ways that we can go about it." - Mary Tess "The moment you loosen your grip on limits, new possibilities start to appear." - Mary Tess "The more fun we have in creating this vision for our future selves, the more tangible it feels, the more fun-loving it feels. When we are in that feeling state as if it's already true, then the universe is like, yes, I want to get that for you." - Mary Tess  Links and Resources:  Mary Tess Rooney Email Heart Value Colette Baron-Reid Facebook | LinkedIn | Twitter | Instagram

At the start of a new year, I always notice a shift. It's subtle, but it's there. A little lightness. A sense that I can pause, take stock, and step into something new. Even though it's just one calendar year turning into the next, it still feels like permission to begin again. To set new intentions. To let the past be the past. I don't overthink it. I just pay attention to that sense of possibility. As I look back on the year behind me, it wasn't especially easy. There were moments that felt heavy, uncertain, and stretching in ways I didn't expect. Yet, when I slow down and really look, I can also see where pleasure lived right alongside that expansion. Travel, learning, connection, small moments that mattered more than I realized at the time. It reminds me how misleading it can be to label a year as good or bad when most years are a mix of both. My word for this year is bloom, and it feels honest for where I am right now. Instead of evaluating the past year through success or failure, I'm choosing to look at it through the lenses of pleasure and expansion. Noticing what felt nourishing. Noticing what stretched me. On this Wise Walk, we'll slow down and reflect on where those two experiences showed up, and what they might be opening up as we move into the year ahead. As you reflect on the past year, what was the overall feeling you experienced, if you had to name just one feeling? Did the year feel joyful, satisfying, like you were in your groove, or did it feel heavier or harder than you expected? Can you write down that overall feeling without judging it, changing it, or trying to rationalize your way into a different one? As you look back on the year, where did you experience pleasure, whether through moments, activities, trips, connections, or things you gifted yourself? Where did you feel waves of pleasure, satisfaction, joy, appreciation, or gratitude, and can you document those experiences in detail? As you reflect on your list of pleasurable moments, are there any expansion experiences that stand out, meaning challenges or uncomfortable situations that prompted you to grow or evolve? Which of those expansion experiences felt hard, uncomfortable, or even necessary at the time, and how did they ultimately build competence or strength? As you review your lists, can you look back through your calendar or memory to see if there is anything you missed that deserves acknowledgment or appreciation? Can you recognize that whatever you moved through, whether pleasurable or challenging, you found a way forward, and can you offer yourself credit for that? I look forward to continuing this journey of noticing pleasure and expansion with you as the year unfolds.  As always, I'd love to hear what stood out for you from today's episode, so feel free to reach out and share.  Then tune in next Thursday for another Wise Walk. Until then, happy, happy New Year. In this episode: [06:58] When I started this reflection exercise, I listed some pleasurable moments for me over the last year. [07:17] I had some awesome trips including a trip to Ireland, seeing a Wrexham football match, exploring Nantucket, New York, Long Beach, and my cross-country road trip.  [08:14] I feel so much pleasure and gratitude for these trips. [09:02] Selling my home was a double experience of pleasure and expansion. My certifications were also very fulfilling. I also met multiple cool people and had all kinds of adventures. [10:29] When I reflected on how heavy last year felt, I was discounting the abundance of pleasurable experiences I had. [11:45] The growth and expansion has been such a blessing, and I feel even more grounded now. [12:13] We dive into the expansion experiences of last year including the loss of a loved one and emotional heaviness.  [14:13] As you look at the contrast of pleasure and expansion in your life, have you noticed things that you forgot about or things that need acknowledgment? [15:01] Now that we're in the new year and you've found your word to set your guiding intention, take time to do this pleasure and expansion exercise at the close of each week or month. By year-end, you'll have the list to easily reference when you wrap up and reflect on the year. [16:14] 2025 was hard for me, but I feel gratitude for all of the pleasurable moments I had. I'm going to hold these memories near my heart and embrace them. Memorable Quotes: "Expansion doesn't usually feel good while it's happening. It makes sense only when you look back." - Mary Tess "When you stop judging the year and just notice how it felt, something softens." - Mary Tess "In any given year, we're going to have pleasure and we're going to have expansion. Both deserve reflection and acknowledgment." - Mary Tess "When we have those hard moments, something shifts in us. We realize this doesn't feel right, and we're ready to expand in a new direction." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

I can't quite believe that yet another year of us going on Wise Walks together has come and gone. In our last episode, I invited you to reflect on your previous Word of the Year, and I've been doing that too. Looking back, I can see how my word, Co-create, supported me in ways I couldn't have fully anticipated at the time. Sometimes we choose a word with a clear sense of direction or intuition about what will help us feel more aligned and in our True Stride. When I think about why this practice matters to me, I always come back to the idea of choosing a word for the year not as something to achieve, but as something to lean and live into. A word that helps me stay grounded when things feel uncertain and reminds me of who I want to be when life gets messy. As this new year begins, I found myself slowing down and really asking what kind of support I need right now, not just externally, but from within. On today's Wise Walk, I invite you to explore what a Word of the Year might look like for you. I share the word that emerged for me after reflecting on the past several years and what it means to create the conditions for growth, even when life feels transitional. Together, we'll consider how a single word can act as a quiet compass, helping us stay aligned, rooted, and open to what wants to unfold next. As you reflect on where you've been, where you are now, and how do you want to show up? What word best captures that intention for you this year? Is there a word you want to embody more fully, whether it feels literal and clear or more like a feeling or essence that you're drawn toward? Do you give yourself permission to let one word, or perhaps a few words, or a mantra, gently guide you through the coming year? What word could serve as a navigational star for you, grounding and centering you when things feel rocky or out of alignment? Looking back over the past five years and the seasons that shaped you, what feels ready to carry you into what's next? What word might help you transform, open, or root yourself in ways that feel aligned with who you are becoming? Which areas of your life feel most important to focus on right now, whether physical, mental, spiritual, or relational? Can you choose one word to serve as a steady reminder of how far you've come and where you're headed next? And as you acknowledge the work you've already done, how can you honor your continued growth and unfold it with compassion and trust? I look forward to going on this epic adventure with you in the coming year and blooming in ways we can't even expect right now. Trusting that it will unfold naturally. As always, I would love to hear what you took away from today's episode.  Feel free to reach out and share. Then tune in to next Thursday's Wise Walk for another conversation. Until then, happy, happy New Year. In this episode: [03:37] Upon reflection, the idea of opening myself up to further possibilities washed over me. For the last 5 years, I've been going inward and looking for words that would help me grow. [04:44] I give myself permission to choose again and wonder what the possibilities are if I open myself up. [05:38] There has been a tending to my inner self, so my outer self can show up the way it's meant to. Co-create supported me last year, and this year the word that popped up for me is bloom. [06:06] Bloom is tending your garden and appreciating nature's growth from the soil nourishing a seedling, to growing and flourishing. [07:01] I love that this word means that I'm going to put some roots down even in my transitional stage. [10:03] Another cool thing about the word of the year is that many others including striders like yourself are going on this journey with me. [11:03] Thank you so much for listening, and I look forward to going on this adventure with you in the coming year! Memorable Quotes: "Blooming isn't about pushing or proving. It's about creating the conditions that allow growth to happen." - Mary Tess "You don't have to know exactly what's coming next to trust that something meaningful is unfolding." - Mary Tess "A word for the year isn't something to chase. It's something to return to when you need grounding." - Mary Tess "Sometimes the most powerful growth happens quietly, beneath the surface, long before we see the bloom." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

As this year comes to a close, I wanted to slow things down and really look at how my word for 2025 actually showed up in my life. I've shared before that I no longer set New Year's resolutions. Instead, I choose a word that helps ground me in how I want to show up and what I want to experience. This year, that word was co-create. As someone who has always relied on planning, structure, and execution, this word challenged me to loosen my grip and trust timing instead of forcing outcomes. It became a way to check myself when things felt rushed, heavy, or resistant, and to ask whether I was truly aligned or just trying to muscle my way through. One of the clearest examples of this showed up around selling my house. Early in the year, I pushed forward because it seemed logical, but everything felt off. There was resistance, frustration, and a sense that nothing was flowing. When I stepped back and let go of the timeline, things shifted. Later in the year, when it felt right, the process unfolded easily. The right realtor, better communication, aligned decisions, and even an offer before the house officially hit the market. The contrast between those two experiences taught me more than any checklist ever could. This Wise Walk is an invitation to reflect on how your own word supported you, redirected you, or surprised you this year, and to notice the difference between moments that felt forced and moments that felt fully aligned. Did you choose a word for the year that helped ground or center you in how you wanted to show up for yourself? How did that word show up in your life throughout the year? In moments when you felt off track, did your word help redirect or re-center you in any way? What awareness did you gain by setting and living with a word for the year in 2025? Early in the year, were there times when the word didn't feel fully embodied or integrated yet? Can you share an example of a moment when you consciously returned to your word to reground yourself? Can you share an experience where you fully embodied your word for the year? What did that aligned experience feel like in your body or emotions? When you compare moments that felt misaligned with those that felt aligned, what differences do you notice? How did alignment or misalignment affect how you showed up for yourself or for others? I hope your word for the year brought meaning into your life, especially during moments that felt challenging. I also hope you can look back on this past year with appreciation for what it offered you. I'll be sharing my word for 2026 soon, so be sure to tune in. And if you'd like, send me an email or a DM and let me know how your word shaped you this year. I'm wishing you and yours a very happy holiday, and I'll see you next Thursday for another Wise Walk. In this episode: [04:09] As I reflect back on how co-create showed up for me in delightful ways, I realized it was a really great word for me.  [05:05] I want to trust the process that God or the Universe has a plan for us. Co-creation helped me stay present and be more patient. [06:16] I don't want to miss the lessons in the experience by rushing to achieve something. Creating openness might show me that there's something better out there. [08:00] When I have that energy for co-creation, magical things can be revealed.  [09:14] Identifying resistance helps us notice obstacles that come up. A great example of this was when I was selling my house and the realtor wasn't a great fit. [10:02] I'm going to co-create from a place of trust not a place of forcing it. [11:50] The second time I listed my house, everything flowed. [13:32] The word co-create helped me take a step back, reevaluate, and see if I needed to be more open to create with divine timing. [15:12] Another cool way that co-create showed up for me was taking a cross-country trip with my dogs and showing up at my aunt's house. I had no way of knowing this was going to happen. She didn't even have the ranch yet. [15:45] I now embody the trust of co-creation. I love that I'm leaning more into it. [16:53] I hope you reflect on how your word helps you bring out the best qualities in yourself and in your life. [17:53] I'm also truly grateful for co-creating with you. Memorable Quotes: "A word for the year isn't about fixing yourself. It's about grounding how you want to show up in your life." - Mary Tess "When things feel forced and heavy, that resistance is information. It's telling you something isn't aligned." - Mary Tess "Sometimes releasing the timeline is what allows the right outcome to show up." - Mary Tess "When I stopped fixating on the outcome, I created space for something better to emerge." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

It's funny how aging has a way of quietly changing the conversation we have with our bodies. I notice it when I'm moving or when a familiar pose needs more support, or when strength and flexibility show up differently than they used to. For a long time, I thought that meant I was losing something. What I'm realizing now is that it simply means that I'm being asked to listen more closely. There's still a part of me that loves a challenge, that enjoys feeling capable and engaged, even if the expression of that looks different than it once did. Lately, I've been paying attention to how I move instead of how far or how fast I go. Some days that means slowing down more than I expect. Other days it means stopping and taking a breath, or letting myself enjoy what's right in front of me instead of pushing through it.  What's surprised me is how much steadier I feel when I do that physically and mentally. I've noticed that when I stop trying to push my body into a version of itself that's not in alignment anymore, everything softens a bit. The movement feels more grounded. My mind settles. And I walk away feeling steadier than I expected. That's what I want to explore today as you lean into your inner athlete, at any age in real time, with all the adjustments and recalibrations that feel supportive. We'll carry that sentiment into today's Wise Walk and let it unfold gently, as we stay connected to our bodies, our breath, and our True Stride. As you age, are you leaning into your inner athlete and finding different activities that satisfy your need to overcome mental or physical challenges? Are you willing to keep doing some activities that you've done for a long time, and modify them to support the you that exists right now? What is an experience or activity you find yourself leaning into, and how is it supporting you? Why do you love it so much? Are you in touch with the feelings that surface when you participate in that activity and how it nurtures you mentally, emotionally, energetically, and physically? As you reflect on an activity or experience that feels aligned for you right now, are you focusing on enjoying the journey, not just the destination? If you are not, what are some ways you might begin to enjoy the journey more? How can you treat movement as a physical gift and take in the sights and senses as you appreciate it? Are you pacing yourself in a way that feels like your own natural pace? Are you avoiding rushing unless moving faster truly fuels you? What do you love about this activity or experience? How can you incorporate more of what you love so you receive both an energetic and an emotional high, not just a physical one? What is an experience or activity in your life that gives you a sense of purpose and belonging? How can you experience more of that in this season of life? In what ways can you explore or talk with others about the activities and experiences where they lean into their inner athlete? What does leaning into your inner athlete mean to you at this phase of life? How have you witnessed your own mental fortitude and athleticism by embracing successes, failures, and the modifications you need along the way? Are you willing to pace yourself in ways that feel aligned for you? Can you move through moments of fear or self-doubt because you know you can press on and it will be worth it in the end? Do you have the self-awareness to recognize that you are capable of far more than you sometimes give yourself credit for? Whatever you're doing in life, lean into that inner athlete and keep moving in a way that feels aligned with your True Stride. As always, I'd love to hear what you took away from today's episode. I look forward to next Thursday's Wise Walk, and until then, read the signs, direct your path, and get your Stride on! In this episode: [02:41] I love hiking because I get to physically move my body and I get to do it in a beautiful setting in nature. [03:18] There are moments of pushing yourself with rocky terrain or steep elevations. [04:05] When hiking, we're using so many of our natural abilities and instincts. We also get to move at our own pace. [05:42] How working out with an accountability partner and tracking your progress really benefits you. [08:05] Sometimes it gets in my head that I can't do the things that I used to be able to do. With hiking, I have no choice but to keep going and it helps eliminate some of the self-doubt. [09:07] There's gratitude and appreciation and positive self-talk that builds when you're hiking. [10:45] Being partnered with people that you can rely on increases your ability to succeed. [11:31] Hiking is truly just one step after the next. It is about surveying the landscape and then navigating to the destination that you want. [12:29] All of that focus, awareness, and positive self-talk gets ingrained in you, creating muscle memory that helps you recognize what success and failure actually feel like. [14:23] Another thing I love about hiking is the idea of being present whether in nature or outdoors. It's just magical. [16:38] Whatever you're doing in life, can you lean into that inner athlete just to put one foot in front of the next, to align with your True Stride, and then continue on your path? Memorable Quotes: "Hiking is about enjoying the journey, not just getting to the destination." - Mary Tess "Hiking is building confidence in me, strengthening my mental fortitude, and helping me embrace both success and failure." - Mary Tess "You get personal satisfaction by navigating and building self-belief and overcoming challenges through your own positive self-talk and the support of others." - Mary Tess "Being partnered with people that you can rely on increases your ability to succeed." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

  Lately I have been spending time out on my Aunt's ranch in Joshua Tree, California, and the rhythm of the animals has offered me a new perspective on how we respond to the boundaries in our lives. Watching the horses move through their space, communicate their needs, and express their energy reminded me how easy it is to accept certain limits without ever pausing to ask whether they still feel aligned. Their behavior became an unexpected mirror, showing me where I have honored barriers that were never truly mine or that no longer support who I am becoming. Their exuberance and clarity sparked something in me, and it led to a few honest reflections about how I define freedom and success. As I witnessed one strong and determined horse rear up just enough to press her chest through the electric fence until it snapped, I felt this surge of admiration and recognition. There are moments in life when we feel something calling us forward, even if others do not understand it or caution us to stay put. Sometimes the only way to understand what is possible is to trust our instincts and step into the unknown with confidence and curiosity. On today's Wise Walk we will explore the barriers we have been honoring, the beliefs that might be holding us back, and the freedom available to us when we choose to move beyond them. Is there a self imposed barrier you honor that no longer feels aligned, and are you ready to let it go so you can run free? How can you build your confidence and communicate clearly so this barrier no longer holds you back, whether it is mental or physical? Are you ready to release any naysayers in your life and trust what is possible on the other side of the barrier? Is it worth it to you to cross this barrier, and what limiting beliefs are keeping you from taking that step? If fear of failure is present, can you let it soften so your momentum and desire can carry you forward? What mental or physical barriers feel most constraining right now, and how does your definition of success influence whether you stay within them or move beyond them? What becomes possible for you when you define success on your terms and allow yourself to feel free and expansive? Where in your life can you embody the majestic power of a horse and invite more freedom into your daily rhythm? What vision of success feels true to you, and how can you move through obstacles with strength, grace, and authenticity? I hope you tune in next Thursday for another Wise Walk. As always, I would love to hear what you took away from today's episode. Feel free to reach out and message me. Be sure to break those barriers that do not feel good to you anymore and let yourself run free with that majestic power that you already innately have. In this episode: [02:34] I break down the fencing on the ranch and how going from pipe corral to an expanded electric fenced area was a plan to give the horses more area to roam. [04:12] My Aunt put up four volt electric fencing which the horses have used before. [05:01] When we opened the gates, the horses were bucking and running and having the best time in their expanded area.  [06:06] The horse who was the boss was thinking about breaking free in spite of my Aunt's warnings. Suddenly, she pressed her chest against the fence and it snapped.  [07:07] All of the horses and the Donkey were running wild on the property. They were still contained, because there was an additional fence line. [08:04] They had so much joy with the additional space and free access to the feed station.  [09:03] If we have the drive and know the goal, nothing can stand in our way. The horse's example creates a great reminder for us to pursue our dreams and authentic desires. [11:16] For different periods of my life, self-limiting beliefs have gotten in my head. I've tried some of the advice I've been given when I became a self-employed author and podcaster, but some things don't align with me. [12:10] One of the things I've learned from this experience by reflecting is knowing what success means to me. [13:17] The self-imposed barriers that we might be living by could be due to our own internal beliefs or external pressures. We get to decide which ones we're going to keep. [14:29] There's always a leader who will break through first and show us what's possible. It's up to us to decide if we want to follow. [15:28] Remember that you are powerful and have a spirited personality just like a horse. Others are attracted to you when they see you running free and tackling your life. [17:19] My Aunt and I are still laughing about this incident, and we're giving kudos to the horses and the donkey for being themselves. [18:19] Can you support other people when you see them getting ready to break a barrier? [19:04] I feel myself gearing up to break some barriers that no longer serve me. Memorable Quotes: "There are moments when we outgrow the barriers we once agreed to, and our heart knows it long before our mind catches up." - Mary Tess "If a boundary no longer supports who you are becoming, you get to redefine it or release it." - Mary Tess "When we stop honoring old limitations, we make space for new energy, new confidence, and new possibilities." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

A conversation on a recent hike surprised me in the best way. My friend and I wandered into a chat about how we grew up and what shaped us, and it pulled up old memories I had not thought about in a long time. I shared a bit about my upbringing and the sense of community that came with it, but what really landed for me was how many different ways people mark the big moments in their lives. It does not matter if it comes from a formal tradition or something more personal. We all have these turning points that nudge us forward and help us understand who we are right now. Lately I have been noticing how many shifts in my own life feel like they are asking me to pause and pay attention. Some changes are easy to name and others are messy or in progress, and I am realizing that the in-between space is where a lot of the real movement happens. It is not always comfortable, but it is honest. So for this Wise Walk, I thought we could take a moment to look at whatever passages we are each moving through and give ourselves a little grace as we find our footing. Where are you in this present moment, and can you sense whether it marks a rite of passage in your life? What shift, milestone, or change feels most present for you right now, even if it is still taking shape? How is your career, environment, or relationships inviting you into a new phase of growth? Is there something you are preparing to welcome or create, whether a relationship, a move, a new project, or a dream you are finally giving energy to? What passages in your life feel ready to be acknowledged, honored, or named out loud? When you think about separation, what are you slowly releasing or loosening your grip on? Where are you standing in a liminal space, not quite who you were and not yet who you are becoming? How does uncertainty show up for you in this season, and what helps you stay grounded as you move through it? What inner resources or strengths are helping you navigate this in-between phase? Where can you feel the beginning of reintegration, that subtle shift that tells you something within is changing? How might you celebrate or honor the moment you recognize yourself emerging on the other side of this threshold? What does stepping into your next version of self look or feel like in your body, your heart, or your daily rhythm? Thank you for spending this time with me. I hope today's conversation helps you notice the passages unfolding in your own life and gives you a little more appreciation for where you are right now. Until next Thursday's Wise Walk, remember to read the signs, trust your path, and get your stride on. In this episode: [05:08] The term rite of passage comes from French anthropologist Arnold van Gennep, who coined it in 1909 and described three phases: separation, liminal, and reintegration. [07:39] In the different ceremonies there's a separation of who we were, then a transformation of stepping into a new identity, and it's about incorporating yourself as a new emerging entity. [08:16] Not all of the rites of passage that I've experienced are religious. My current situation and moving is a massive rite of passage. I've separated from my home, and I'm in a liminal phase of uncertainty. [09:04] I'm moving to a phase of re-emerging into something different. [10:13] Retirement is a rite of passage as well as changing careers. [11:37] Going back to school or going through a phase of education and knowledge are all rites and passage.  [12:50] I've moved many times, and it's a literal rite of passage. It has emotional, mental and spiritual passages that we have to overcome to get where we want to go. [13:12] Divorce is another rite of passage. [14:23] I like the idea of honoring all rites of passage whether it's transitional or an expansion of heavy stuff. [15:04] I'm also going through a professional rite of passage with all of the new certifications I'm getting like shamanic Reiki and healing and energy work and drum making. [16:07] I'm going to embrace and celebrate this liminal phase, because there is beauty in being in the corridor of not knowing exactly. Memorable Quotes: "Some moments in life tap you on the shoulder and remind you that you're changing, even if you didn't mean to." - Mary Tess "Every rite of passage has a little uncertainty in it, and that's what makes the celebration on the other side so meaningful." - Mary Tess "When you pause long enough to notice a transition, you give yourself a chance to honor who you're becoming." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

Happy Thanksgiving, fellow Striders. If you're celebrating here in the U.S., I hope you're surrounded by loved ones, friends, or even your fur babies, and that you're feeling a sense of appreciation for the blessings in your life, the ones you're experiencing now and the ones that have shaped you along the way. This time of year is a good reminder to pause, take a breath, and really acknowledge the good that is already present. As I've been reflecting on gratitude, I keep coming back to how much shifts when we look at what's working instead of what's missing. When we notice the good in ourselves and in our relationships, it changes the energy around everything else. And whether we're thinking about moments that made us laugh, the qualities we're proud of, or the people who show up for us when it matters, there is so much to be thankful for. So for today's Wise Walk, we're going to slow down, check our reality, and explore what gratitude looks like in our own lives including what we're grateful for about ourselves, the memories that bring us joy, and the people who support us and inspire us. Let's take this time to honor those blessings together. What does a consistent gratitude practice look like in your life right now, and how can you honor this Thanksgiving by acknowledging the blessings you've experienced? What are you personally grateful for about who you are and how you show up in the world? How can you count your blessings in relationship to others and appreciate the people who support you or whom you've supported? What recent moment made you laugh so hard your abs hurt, and how can you give gratitude for the joy, the courage, and the people who shared it with you? How did that memory make you feel, and how can you recreate more moments that spark that kind of joy? What is one physical quality you love about yourself, and why does it matter to you? What is one emotional or spiritual quality you are grateful for, and how has it blessed your life? What challenging experience are you moving through, and what unexpected blessings have surfaced because of it? How is that experience preparing you for your hopes and dreams and helping you connect more intentionally with the people in your life? How can you give yourself gratitude for how you're showing up through difficulty with strength, grace, and growth? Who in your life needs to hear that you appreciate them, and how can you let them know in a meaningful way this Thanksgiving? How can you express gratitude for both giving and receiving support, and appreciate the love that surrounds you right now? Thank you for spending this time with me today. I'm grateful for you and for this True Stride community, and I hope you carry a spirit of appreciation into the days ahead. Wishing you and your loved ones a warm, joyful, and very Happy Thanksgiving, and until next Thursday, please remember to prioritize fun, read the signs, and get your stride on. In this episode: [02:11] "Acknowledging the good that you already have in life is the foundation for all abundance." Eckhart Tolle [03:04] When we see the good in others, it becomes the overarching theme of our lives, and that's what we put out. [04:03] The joy of laughter and how fun and playful it is. I'm grateful that laughter is contagious.  [07:19] What do you love about yourself? I love how I take chances and do things that are scary. I'm okay with failure.  [10:30] In the spirit of Thanksgiving, I'm giving gratitude to count my blessings in these areas.  [11:18] Reflect on areas of your life that have been hard, but that you've done it anyway. What have you gained? [15:09] I also want to acknowledge thankfulness and gratefulness for the relationships in my life. [16:52] I feel blessed by my supporters near and far. I give gratitude for those who allow me to express myself and give me support. [18:07] Happy Happy Thanksgiving! Take some time to reflect on when you've laughed so hard your abs hurt, attributes you love about yourself, and gratitude for the relationships in your life. Memorable Quotes: "Gratitude shifts everything. The moment we acknowledge what's already good in our lives, we invite more of that goodness in." - Mary Tess "We all have qualities worth celebrating. When we recognize what we love about ourselves, we stand a little taller." - Mary Tess "Giving thanks for the people who support us is a beautiful way to strengthen connections and deepen relationships." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

I was really moved recently when a Strider reached out to share that they had just completed the New York City Marathon and were reflecting on what that experience meant for them. They realized after crossing the finish line that they wished they had celebrated more and invited others to cheer them on, because training for something so big ends up being a rite of passage. Their honesty stirred up memories from my own marathon experiences and reminded me just how powerful those transitions are when we separate from who we were and stretch ourselves into something new. It got me thinking about the lessons we learn when we take on something that feels huge, unknown, and uncomfortable, and then come out the other side stronger. Life asks us to pace ourselves, to stay connected to our why, to lean on a support system, and to celebrate each milestone along the way. On today's Wise Walk let's explore what our literal or metaphorical marathons can teach us about self belief, resilience, and finishing strong. What lessons can you learn from the idea of running a marathon, even if you never plan to run one? What experience or accomplishment are you in the midst of right now that feels like a marathon? Can you apply the lessons of training, pacing, and consistent effort to help you cross your own finish line feeling strong and proud? What is the marathon you are embracing in your life, and how is it shaping your self belief and confidence? Are you setting yourself up for success by understanding your why, pacing yourself, and honoring rest when you need it? Are you practicing self care in the ways that support your highest and best self? Who is part of your support system, and how can you let them cheer you on through the ups, the downs, and everything in between? You do not need to have a massive goal to honor your own rite of passage. Whatever you are working toward, set the intention and take steady steps forward. With consistent effort you will discover that you are far more capable than you realize, so keep going. We are here to cheer you on and celebrate each milestone. I would love to hear what spoke to you today, so feel free to reach out and share your reflections. Thank you for spending this time with me. Tune in next Thursday for another Wise Walk. In this episode: [05:23] When I took myself on a Wise Walk and reflected on the lessons learned from my marathons, I realized that these lessons apply to so many things in life. [06:17] With consistent effort we're capable of way more than we think. Lessons Learned include setting goals and following a plan. [07:43] I also learned to listen to my body and pace myself to avoid burnout. [09:03] I met a runner who stuck with me, because I was really good at pacing myself. No matter what you're working on, pace yourself and finish strong instead of burning yourself out. [10:05] Self care is not a luxury. [11:03] Focus on what you can control and prepare. [12:46] How can you support your body and your training towards achieving your big goal? [13:09] Also consider what your "why" is. [14:16] "The real purpose of running isn't to win a race. It's to test the limits of the human heart." Bill Bowerman [15:09] My goal was to enjoy the spectators and finish while feeling strong. [16:04] Celebrate your wins with a support system. Lean in and feel their support and presence. [17:50] A story about how I felt seen and heard by my good friend. [20:32] The New York City marathon is a big melting pot with 50,000 runners taking over Manhattan.  Memorable Quotes: "Life asks us to keep showing up even when it feels hard, because that is where we discover what we are truly capable of." - Mary Tess "Pacing yourself is not slowing down. It is choosing strength over burnout so you can finish with pride." - Mary Tess "You were not meant to walk every mile alone. Let people cheer for you. Let them lift you higher." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

This week, I wanted to dive deeper into something that came up from our last conversation about unburdening ourselves as we head toward the end of the year. One of our Striders reached out and said, "I love that word discernment, but sometimes I struggle with knowing when I'm releasing something for my own good and when I'm just isolating." That question really resonated with me because I've been there too with trying to figure out if I'm stepping back for clarity or pulling away out of self-protection. So in this episode, we're exploring what it means to practice discernment versus isolation, and how both can show up in our lives. There have been times when I've had to hit pause and really tune in to what my own voice was saying. These are moments when I needed quiet to think, to breathe, to just be with myself. There have also been times when pulling back for a bit was the kindest thing I could do. That space wasn't about pushing people away. It was about giving myself room to reset. When we bring a little more awareness, intention, and compassion to those moments, it changes everything. It helps us reflect instead of react. Since the holidays are coming, with all the emotions they tend to stir up, it feels like the perfect time to notice what we're running toward and what we might be running from. The pauses we take can either drain us or refuel us, so let's be mindful of which kind we're choosing. On today's Wise Walk we'll see how discernment can help us reemerge stronger, clearer, and more connected than before. As you reflect on your life, are there times when you know you need to take a step back, step aside, or release something, and you feel that discernment guiding you? Do you recognize moments when you react, withdraw without reflection, or feel too overwhelmed to process what's happening? How can you hold space for both discernment and isolation and understand when each is serving you? Can you feel good about applying them when necessary, with the hope that both lead to deeper connection? Are you withdrawing without reflection, reacting out of hurt or defensiveness, or intentionally isolating to heal and protect yourself? Can you be aware of what's motivating your choice and what outcome you truly want? Are you stepping back to foster connection or pushing others away out of fear or exhaustion? Where in your life are you practicing healthy discernment that supports connection? Where might you be isolating without a plan for how to reemerge better? Are you running toward something that aligns with your growth or running away from something that feels hard to face? With that awareness, can you make new choices that bring you the support you need? Can you focus on what you're running toward and what you're running away from, and take action that helps you reemerge stronger? Do you sense when it's time to immerse yourself in community and when it's time to rest and recharge in solitude, knowing both can help you reemerge stronger?  I want to thank the Strider who reached out with that thoughtful question. It reminded me how powerful it is to pause, reflect, and check in with ourselves.  The holidays can stir up so much joy, nostalgia, and even heaviness. It's okay to take a step back when you need to. Until next week, please remember to listen to your heart, honor your energy, and always make space for fun along the way. In this episode: [03:05] I share Google's definition of discernment being the ability to make sound judgments through perception and wisdom. Isolation is the state of being alone or separate from others. [04:04] Sometimes when making a big decision, I would isolate myself from others, so I could reflect on my own voice. [05:26] Language can have different meanings, but when I was judged for isolation I was actually using discernment to look into my heart and find what's best for me. [06:08] The temporary timeout we give ourselves is good, because it allows us to re-emerge better. Discernment can foster connection when we find what's true to ourselves. [07:24] It's important for us to know the difference between isolating and searching for discernment. [08:04] We should also be aware of when our isolation is reactive. [09:22] The other day my aunt's horse, Blue, needed dental work. I had to take a step back because I have some trauma around dental work. [11:20] It's important for us to have discernment to navigate and flow with things that come up in life. [12:59] My goal is to emerge stronger and clearer. [13:32] Holidays can be hard emotionally for many different reasons. [16:03] Thank you to The Strider who asked this question. It was really helpful for me to self reflect on the differences between isolation and discernment. Memorable Quotes: "Discernment is that pause we take to hear our own voice again." - Mary Tess "Sometimes that step back is the most loving thing you can do for yourself and others." - Mary Tess "Awareness helps us know whether we're protecting our peace or avoiding our growth." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

As the year winds down and the holidays approach, I feel a quiet pull to lighten my load. November always feels like a bridge between what's been and what's next, and I've been asking myself what I can release before stepping into a new season. There's something deeply satisfying about clearing space, whether that's finishing something I've been avoiding, resolving an annoyance that's been draining me, or simply letting go of the pressure to do it all. In this episode, I share how discernment helps me emerge better. It's so easy to carry unnecessary weight like chasing perfection or holding onto small frustrations that siphon energy from what truly matters. From everyday logistics, like finally sorting out an insurance issue, to bigger lessons about trusting myself as a student and letting my work be imperfect, I'm learning that ease arrives through acceptance, not over-effort. Living simply in Joshua Tree keeps reinforcing that peace doesn't come from adding more. It comes from doing less, more intentionally. I'm also noticing how this applies to relationships. Some connections feel light and energizing while others carry worry or judgment that isn't mine to hold. Giving those spaces room to breathe feels like a gift to both sides. On this Wise Walk, I invite you to reflect on where your energy goes, what no longer fits, and how to lovingly set it down, so you can step forward with clarity, ease, and a little more spaciousness. As you think about what's weighing on you right now, what do you want to tackle and what can you release to set yourself up for success next year? What feels heavy on your heart or impossible to complete, and what would make you feel proud to finish before the year ends? Are there things that feel heavy but don't truly need to get done, and can you give yourself permission to release them? Will you take time to journal and hold space for the idea of unburdening yourself? As you take yourself on a Wise Walk, are there areas in your mental or emotional life where you could unburden yourself? What thoughts, worries, or energetic weights are not serving you anymore? Can you let them go, or deal with them now so they don't follow you into the new year? When you think about your physical environment and your calendar, what feels heavy or unnecessary? Is there something you've always done out of habit that doesn't matter as much anymore? What can you lovingly say no to in order to support your well-being and make space for creativity and rest? Can you say yes to more of what truly nourishes you and let go of the things that no longer resonate? As you reflect on relationships that feel a little heavy right now, which ones might you release from constant engagement because there's a disconnect or energetic misalignment? Can you make peace with that, knowing it doesn't have to be forever? Maybe the relationship will shift, or maybe it won't—but can you allow yourself to let go, trust the season you're in, and free up space for what feels aligned? I'm so grateful for this space we share and for every Strider who walks alongside me. Five years in, it still amazes me how light and energizing our Wise Walks feel, and how this community continues to grow. Your support truly fuels me.  So please, keep reaching out and letting me know what resonates. You never burden me; you remind me why this journey matters. As we move through the rest of this year, may we keep releasing what doesn't serve us and make room for more of what does. I can't wait to walk with you again next Thursday.   In this episode: [03:00] The three main areas I need to unburden are mental and emotional space, physical environment, and relationships.  [04:18] I need to take care of an auto insurance issue that is weighing on me and work on my perfectionism. [05:17] My perfectionism made me want to rerecord audio I created for my shamanic Reiki. I realized there was no need other than my perfectionism to redo the whole thing. [06:18] I was proud of myself for making the choice to unburden myself. [07:33] I also needed to unburden my physical and environmental calendar. Managing clutter is a priority, especially in my 300 square foot casita in Joshua Tree. There are also dust issues in the desert.  [09:24] I have a favorite quote that focuses on doing less of what doesn't matter. [11:08] I love the idea of being mindful about what we can unburden and have less in our life of what doesn't matter. [13:39] The last category I've been reflecting on unburdening is relationships. I'm meeting new people and trying to balance spending time with new people and those that I already love. [14:36] I want to discern who is supporting me. [17:16] I am so grateful for you. Our relationship and going on Wise Walks together feel so light and energizing.  Memorable Quotes: "Discernment is the quiet courage to say no when something no longer feels aligned." - Mary Tess "Every time you clear what feels heavy, you create room for joy to return." - Mary Tess "Sometimes the most powerful step forward is the one that frees us from what we no longer need to carry." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

Sometimes the smallest things create the biggest shift. Lately, I've been reminded how something as simple as breathing, something we do automatically, can completely change how we feel. It's easy to forget that breath is both instinct and invitation. When I guide a yoga class or begin a shamanic reiki session, I always start with three unifying breaths. Each one feels like a soft landing, a way to come home to myself before I do anything else. It's a quiet reminder that calm isn't something we chase; it's something we breathe into being. Let's take a moment to breathe together now: The first breath will be a nourishing breath. Inhale deeply, exhale, let it out. The second breath will be a cleansing breath. Inhale deeply, exhale, let it out. And the last breath will be a rejuvenating breath. Inhale deeply, exhale, let it out. Then, just settle back into the natural rhythm of your own breath. On this Wise Walk, we'll look at how intentional breathing can nourish and even rewire your nervous system. We'll pause long enough to notice when we hold our breath, especially in those moments when life feels a bit too fast or too heavy. And we'll experiment with simple ways to release that tension, like box breathing or the 4-7-8 rhythm, so the body can find its own natural balance again. So as you walk, breathe, and listen, see if you can feel how each inhale steadies you and each exhale clears space for a calmer, more connected you. Do you notice the natural rhythm of your breath, or do you sometimes catch yourself holding it without realizing? When stress or anticipation builds, can you sense the moment your breath becomes shallow or tight? How does it feel when you pause and guide your breath back to a slower, steadier rhythm? Can you sense the shifts in your body as your breath begins to calm your nervous system? What practices help you stay connected to your breath when life feels fast or heavy? When you feel tension rise, how can you use your breath to bring yourself back to balance? How can you create time and space in your day to practice deep, intentional breathing that nourishes and restores you? As you move through the rest of your day, notice the moments when you can come back to your breath. Let it steady you. Let it clear space for calm, connection, and whatever comes next.  I hope this Wise Walk reminded you that your breath is both your anchor and your reset button. Until next Thursday, keep tuning in, breathing deeply, and honoring the rhythm that keeps you aligned with your heart and your True Stride. In this episode: [04:40] There have been times in my life where I certainly catch myself holding my breath. [05:37] What I love about the three unifying breaths is that three deep breaths resets the nervous system. [06:12] There is scientific backing that supports this. Deep breathing will rewire our nervous systems. [07:21] I also catch myself holding my breath during a deep tissue massage. Breathwork can help us breathe through stress and cleanse. [08:25] The box breath is on counts of four. You inhale for a count of four. Then you hold for a count of four. Exhale for a count of four. Hold for a count of four. Repeat.  [09:18] Being intentional about rewiring our nervous system is a great skill for all of us to have.   [10:34] Box breathing is a beautiful rhythmic structure that gives us focus. [11:59] Breath work is always a focus like when we exercise. [12:41] You could also try the 4-7-8 practice. Inhale for four breaths. Hold for seven. Exhale for eight. [15:20] Scan your body to see how these practices help you. Memorable Quotes: "Every time we take three deep breaths, we give our nervous system a chance to reset." - Mary Tess "When we hold our breath, we hold tension. When we breathe deeply, we create space for ease." - Mary Tess "Breathwork is a bridge between the body and the mind. It reconnects what stress tries to separate." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

Have you ever caught yourself saying "I'm fine" when that's not really the whole truth? In this episode, I talk about what happens when we slow down and get honest about how we actually feel with the mix of emotions that come and go throughout the day. A chat with a friend got me thinking about how we can be hopeful and nervous, happy and uneasy, all at once. It reminded me that our feelings don't need to make perfect sense. They just need space to exist. I also share a small moment with a stranger that showed me how powerful it can be to simply pause, listen, and let someone be where they are. This Wise Walk is about getting curious instead of critical. It's about noticing what's really happening inside us and giving it room to breathe. When we do, we find a little more ease, a little more compassion, and a deeper connection to ourselves and the people we care about. When someone asks how you're doing, do you pause to reflect and check in with your heart to see what you're really feeling in that moment? Do you get curious about the emotions that surface, even the ones that might not feel comfortable or socially accepted? Can you acknowledge the full range of feelings inside you and express them honestly, whether or not you assign percentages or labels? Are you willing to go within and simply accept where you are right now, without judgment or resistance? As you move through your day, can you drop into your heart more often and get curious about the mix of emotions that make you human? Can you share your inner experience with the people you love so they begin to see their own emotional complexity too? Is it possible to hold two truths at once to feel excited and anxious, optimistic and a little scared and still trust that both are okay? Wherever you are in your heart space right now, can you accept and express yourself fully, just as you are? Thanks for joining me for this week's Wise Walk. I'd love to hear what resonated with you and what emotions surfaced as you listened, so feel free to reach out and share your thoughts. Be sure to tune in next week as we keep exploring ways to deepen our awareness and live with more intention. Until then, prioritize fun as you stay curious about what your heart wants to show you. In this episode: [02:56] After having this powerful conversation with my friend, I tweaked my back again. This is a powerful reminder of how fragile our bodies can be. [04:03] I'm mindful of the fact that my back hurts right now. I'm also excited about an upcoming wedding, but nervous about the flight. So I do have a range of emotions going on. [05:10] If it weren't for my conversation with my friend, I may not have had the awareness when my chiropractors receptionist stated that she didn't know how she was doing. [06:02] It's a beautiful thing when you can hold space for each other and see each other as the complex human beings that we are. [07:54] My friend had been working with this modality called internal family systems where she studied and learned language on how to express her emotions. [08:45] I love that her vulnerable sharing, plus me holding space for her, really brought this new language and this new dynamic to light.  Memorable Quotes: "Sometimes the most powerful thing we can say is, 'I don't know how I feel right now,' and trust that it's enough." - Mary Tess "When we give ourselves permission to feel everything we're feeling, we stop judging our emotions and start understanding them." - Mary Tess "Let's accept the full complexity of our hearts and show the younger generation how to do the same." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

Sometimes the best moments happen when we stop planning and start allowing life to unfold. Recently, I traveled to Boston for my yearlong drum apprenticeship and discovered just how powerful it can be to leave space in the schedule. From crafting drums with horsehide, bison, and cowhide to sharing unhurried time with friends Carolyn and Willow, I experienced what it feels like to truly be in flow—creating, connecting, and noticing the magic that happens when we're not rushing to the next thing. For much of my life, I've been known as the girl who gets it done. Productivity gave me purpose, but it also kept me tethered to constant motion. This trip reminded me that presence is just as valuable as progress. Whether it was seeing a bald eagle soar overhead or having a soulful, unplanned conversation with my teacher, every moment felt richer because I gave myself permission to slow down and breathe it all in. On this Wise Walk, let's explore what it means to be present to what unfolds and create space to celebrate our accomplishments while resting in a feeling of completeness, and allowing life to reveal its quiet gifts. Have you created enough space in your day to let something magical unfold instead of rushing from one task to the next? When you look at your calendar, are you giving yourself room to breathe or are you packing your schedule with back-to-back commitments? How does it feel when your days are so full that there's little time to simply pause and be? What would it look like to be more intentional about creating openness in your life rather than filling every moment with doing? When was the last time you allowed yourself to just be present, noticing what surfaced naturally without trying to control the outcome? Can you hold space for yourself and others to connect more deeply simply by slowing down and being available in the moment? How often do you catch yourself wishing for more time, and what small changes could help you feel less rushed and more grounded? What does it feel like to sit with a sense of completeness and satisfaction before moving on to the next goal? Can you take time to appreciate what you've just accomplished without immediately planning what comes next? Where in your life could you allow more space for spontaneous conversations or experiences that might surprise and fulfill you in unexpected ways? Whatever you have on your docket this week, whatever you have planned for the day, I hope that you create space for yourself to appreciate those accomplishments, to not worry or anticipate or feel anxiety about what's next, and to gently retreat more into yourself and into that magical experience of being present.  And be sure to tune in next week for another Wise Walk as we continue to explore ways to align with our heart and our True Stride. In this episode: [03:20] Throughout my personal and professional life, I have been known as the girl who gets things done. This became part of my identity. [05:02] I also love that this past weekend, I was intentional about arriving early and having some time to play with my friend. [06:23] Holding space for each other and attending the workshop were both magical. A bald eagle even flew over us. [07:40] Reflecting back on the bald eagle coming towards us, I wonder how many times I miss what's coming right towards me. [09:15] At the end of our workshop, I was fully present because I wasn't worried about my next flight. [11:44] I also had time to hang out, and I had a lovely Soulful conversation with my teacher. This beautiful conversation just happened organically. [12:25] It was all about human-to-human connection.  [14:08] Trying to orchestrate every moment prevents organic, fluid moments from unfolding. We can't have magic in the moment if we've already moved on to the next space. [16:13]  As we were driving home, we were visited by another bald eagle. This reinforces the point of paying attention to what's in front of me and staying grounded in my current lane. [17:11] Focusing on what's coming next, interrupts the present. I want to stay in the current flow more, cherish whatever I accomplish, and receive the magic of the moment. Memorable Quotes: "There was just this natural unfolding without expectations, without this rigorous agenda of what we were going to accomplish that day" - Mary Tess "It was all about noticing and paying attention to who I was with, and paying attention to what would surface and what was literally coming towards me, and how I could appreciate that moment." - Mary Tess "I think a big lesson learned is that if we are busy designing, if we are busy trying to orchestrate our experience, and if we have things like, back to back, then what will naturally unfold can't be as fluid." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

I've been thinking about frustration lately. Specifically about a class I took where the experience didn't match what was advertised. I tried to address it in different ways, but my concerns never seemed to land. At some point, I realized part of my frustration came from wanting more control than I actually had, and from expectations that were probably too rigid. That shift in perspective helped. On this Wise Walk, I want to explore what happens when our expectations clash with reality, and how we can extract value from those moments anyway. Instead of staying in disappointment, we can examine what the situation reveals, let go of what we can't influence, and work with what's actually available to us. The more we do this, the more capable we become at adapting and refocusing on what genuinely matters. Have you felt frustrated by anything recently, and when you gave yourself space to process that emotion what did you learn about yourself in the process? Is there a quality or pattern tied to that frustration, and can you redirect that energy in a way that shifts the experience or even the outcome? When you look back at present or past frustrations, what awareness is that feeling trying to bring forward about what truly matters to you? After doing everything you could to communicate or realign with someone else, how can you adjust your expectations around what you can and cannot control? What is it that you ultimately want to experience in this situation, and where can you release the heavy or negative feelings that are weighing you down? Where can you pause and say to yourself, this is what I'm learning about who I am, and this is how I'm going to respond so I can stay in my stride? When frustration sparks that immediate knee-jerk reaction, what is the deeper feeling underneath it? How do you usually respond, and how can you pivot your energy so you feel more aligned and at peace? What lessons have surfaced for you when things didn't go the way you expected, and how did those moments shape your confidence to move forward? How do you balance holding high expectations with extending grace when outcomes fall short of what you envisioned? Where in your life right now can you practice letting go of control and trusting that you can still grow even if the circumstances aren't ideal? How can you turn an unexpected setback, like a delay or disruption, into an opportunity to practice patience and creativity in the way you respond? What helps you remember that every experience, even frustrating ones, can still offer something valuable if you're open to seeing it? I'd love to hear what you took away from today's episode. Feel free to reach out and share your Wise Walk reflections, awareness, and lessons you're gaining. If you found value here, please share this episode or leave a review so we can continue to grow together and expand this community that I'm so proud to be a part of. I look forward to going on another Wise Walk with you next Thursday, so be sure to tune in. In this episode: [03:01] At different times in my career I've led and managed training programs. I geek out on learning so that I can teach what I learn. [04:07] As this current class is drawing to a close, I realized that we are way behind and we are not going to accomplish all the learning objectives. I tried to communicate this to the best of my ability, but I'm not sure I was heard in an actionable way. [06:12] I realized that I'm just going to have to accept this. I also realized that I might have some control issues when it comes to key learning objectives not being met. [07:17] On a human level, I enjoy the teacher and really appreciate the people. [08:17] Frustration for me can sometimes indicate a level of control. I have to ask if there's an opportunity for me to learn something different. [09:12] Even if you communicate, it may not influence the person you're speaking with. [12:09] I'm also preparing to go back to St. Augustine for a week. I just got a notification that my flight has been changed to include a four and a half hour layover. [14:04] I had an awareness that I can only control what I can control. Fortunately, I was able to book a different flight. [15:20] Knowing what our triggers are and how to pivot through them can bring us at peace again and build confidence. [16:09] Maybe I'm learning to find my center and feel grounded regardless of the circumstance. I'm speaking up for myself and making the best of the situation. Memorable Quotes: "I can only control what I can control, and I have to let the rest go if I still want to salvage the best I can out of this experience." - Mary Tess "The more we face adversity, the more we build the muscle to realign and get back into stride." - Mary Tess "I always regret being silent more than I regret communicating." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

After weeks on the road (after selling my home) and a big move, my body finally caught up with me. I could feel it in my neck, my shoulders, even headaches by mid-afternoon. All those miles gripping the steering wheel and lifting more than I should have left me out of whack. When I finally slowed down enough to notice, I realized that I needed to get support and realign. A chiropractor, a massage, and even some posture technology gave me the clues that I needed to start shifting things back into place. In this episode, I share what that process looked like for me, and how even small changes have already eased the pain and cleared my energy. It reminded me how connected our physical state is with our emotional and mental wellbeing. Sometimes a little attention makes a huge difference. On this Wise Walk, we'll check in on the areas where we might feel just a bit off, think about the support that could help us realign, and look at what steps will help us feel lighter and more in sync moving forward. Where in your life do you feel just a little bit off? Is it physical, like your neck, head, shoulders, or back, or do you feel off energetically? Do you feel a little bit off with your relationships or work? What area of your life feels out of sync, where you notice pain, resistance or strain? What small steps can you take to address that imbalance and support yourself? How can you show up for yourself in a way that feels nourishing? Where might you need to enlist the help of others to find relief and structure? As you drop into your heart, what needs the most attention in your life right now? What is one thing you can do today to feel more supported and aligned? Can you name what feels off so you can tame it and start to shift it? Who can you talk to that you trust so you don't carry it alone? What tools, resources, or individuals could help you realign in a way that fits you best? What motivates you most? For example, visual cues, conversations, or other kinds of support? Can you give yourself permission to seek what you need without guilt? What would feeling more balanced and in sync with your physical, emotional, mental, and spiritual wellbeing look like for you? Maybe there is someone that just needs a little bit of your good juju. And maybe that's what you can take away from today's Wise Walk. Whatever it is, I would love to hear what you took away from today's episode. As always, please reach out and share this episode if you know there's someone that needs to hear this message. Also be sure to tune in to next Thursday for another Wise Walk. In this episode: [02:58] I knew I needed to work with a chiropractor in order to address my pain and also a masseuse to get some knots out. [03:43] I discovered that the doctor I went to had technology that helps address what's going on with me from a digital imagery standpoint. It was really helpful to get those visual cues. [05:36] It was so helpful to see my body alignment visually. I can see where things were a little bit off. [06:33] We've driven over 5,800 miles in the past month. There were a lot of miles and a lot of sitting. It makes sense that I need to unwind and realign the imbalances. [08:16] The way my head was out of alignment and shifted forward, meant that my normal 11lb head was more like carrying a 46lbs head. [09:07] Everything is connected. That's so true for everything in our life. If we are off emotionally it affects our family life. If we're off at work, there's bad energy and stress. [10:04] Ignoring when we feel off will lead to more imbalance. [11:51] I'm excited and motivated to improve the alignment and imbalance with this new awareness I've gained. [14:06] If you feel like you're totally aligned, do you know of someone who you sense may be off. Do you have the bandwidth to help them? [15:03] I have a friend going through a home renovation, and the contractor isn't doing right by her. I keep reaching out and trying to support her, even if it's just listening. [16:14] If everything's aligned for you, maybe there's someone who needs your help that you can be inspired to reach out to after this Wise Walk. Memorable Quotes: "Everything in our lives is connected. If we're off emotionally, it shows up physically, and if we're off physically, it ripples into everything else." - Mary Tess "Sometimes our body gives us signals long before we're ready to pay attention" - Mary Tess "There's a huge relief when you finally get clarity on the problem. That's when you can make real progress" - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram

I'm in Palm Springs spending a few days with my dear friend Alison. This reminded me how much joy comes from the people we share life with. We met decades ago at NYU and bonded over what we jokingly called "compost," a random mix from the dining hall salad bar that became our little tradition. This weekend we brought it back, laughed about those old days, and realized how something so simple still makes us smile. Being with Alison also reminded me how much relationships grow when we show up for each other. Sometimes that looks like cooking, sometimes it's running errands, and sometimes it's just sitting together while talking through what's next in life. None of it has to be perfect. It's just about being present and leaning into each other's strengths. On this week's Wise Walk, I'm inviting you to think about the people who make your to-dos feel lighter and your memories a little sweeter, and how you can bring more of that into your days right now. As you think about the week to come, who are the people you want to be surrounded by? How can you take the things on your to-do list and make them more fun by sharing them with someone that makes your heart happy? Is there someone from your past you can reconnect with by recreating a silly but memorable moment you shared together? What inside jokes, traditions, or meet-cute memories can you bring back to life because they still spark joy? How can you share those memories with friends or family so they understand where your bonds began? Who do you want to reach out to and thank for showing up in your life in such a meaningful way? Is there someone you want to catch up with over errands or simple moments so you can co-create the day together? What everyday tasks would feel more delightful if you shared them with someone you care about? Who in your life can be a great sounding board because their strengths complement yours? How can you ask for help in a way that feels vulnerable but also opens new possibilities? Who is the person you co-create with in such a vibrant way that even the mundane feels fluid and fun? How can you carve out time to nourish each other in ways that support both your present and your future? Give yourself permission to get creative, embrace the relationships that feel aligned right now, and have fun being present while sharing your gifts with others. I'd love to hear what you took away from today's episode, so feel free to reach out and share your feedback. Please tune in next Thursday for another Wise Walk. In this episode: [01:01] I'm in Palm Springs visiting my dear friend Alison. I'm realizing that much of life isn't what we do, but who we do it with. [02:01] We've known each other since NYU, and we met at the Weinstein Dining Hall. [02:55] I share the origin of our "compost" salad bar, which was whatever we could find that would be healthy and fresh in the dining hall.  [03:59] We went shopping and created "compost". Reliving this memory from the past brought us joy. [05:05] Do you have an absolute sweet memory from your past that you would like to create, because it brings you joy? [06:22] I've also bonded over dancing with another friend. [07:27] Thank you for prioritizing relationships, because nothing can grow without effort, time, and understanding. [08:46] The other big takeaway from this weekend with Alison was the idea of being present. We are connected and get caught up when it matters. [10:07] I love that when you're in a relationship that's been around for a while, you can be present no matter what you're doing. [11:57]  Another thing that surfaced is how Alison and I were talking about acknowledging each other's strengths. We share in ways that we can nourish each other. [13:30] We also did some planning about where I'm going and what my financial possibilities may be. She helped me create a spreadsheet and scenario plan. [14:24] Knowing what's possible will help me plan better. [16:27] When we ask for help and tap into each other's strengths and gifts, we can be thoughtful and productive. [18:41] You can also do this with yourself. Memorable Quotes: "That first initial meeting and that energetic vibe that you felt, that understanding where you feel seen or heard, it has just carried you through the ages." - Mary Tess "Self-awareness is a muscle. The more you use it, the stronger your relationships become." - Mary Tess "Look at what you can do and look at the different ways you can feel empowered when you feel a bit more supported." - Mary Tess Links and Resources: Mary Tess Rooney Email Heart Value Facebook | LinkedIn | Twitter | Instagram