Dear Subscriber First Name,

Happy Spring!

I call this my never-monthly newsletter because I tend to send it only when I actually have something to say. And perhaps it’s the energy of spring—but I have a lot to say this month!

This edition is full, layered, and close to my heart. I hope you find it intriguing enough to read to the end, and that somewhere along the way you find something that resonates.

Lately in my practice, I’ve been noticing a quiet but meaningful shift. People are becoming clearer—more willing to name what’s true in their relationships and move out of patterns they’ve been in for a long time.

It’s not dramatic. It doesn’t always look like a sudden change or rupture. More often, it’s a subtle clarity—a moment of recognizing this no longer fits, and choosing differently.

This month’s newsletter is an invitation to slow down enough to notice what’s shifting, and to meet it with awareness rather than habit.

In that spirit, I’m sharing a few offerings and reflections to support you in that process:

• An exciting new offering: INUR Circle Private Retreats

• New dates for upcoming events and gatherings

• An integration of the Six Levels of Higher Consciousness and how it can show up through our triggers

• A simple practice to return to “I See You” as an awareness of Life happening in you

• And a bright, nourishing spring recipe: Arugula and Wild Rice Salad with Roasted Asparagus, Beets, and Goat Cheese

Whether you take a few moments to pause, join me for a session, or simply read along, I hope something here meets you where you are.

Much love, Tara

I’m so excited to share a new offering that’s been unfolding behind the scenes—INUR Circle Private Retreats

These are intimate, weekend experiences (Friday evening through Sunday noon) designed for private groups of five or more who are seeking something deeper: space to slow down, reconnect, and explore together in a meaningful way. Each retreat is thoughtfully curated with a blend of yin yoga and meditation, guided self-discovery, private counseling, and sacred ceremony, creating a container for both personal reflection and collective connection.

Retreats can be hosted in the comfort of your own home or held at one the selected lodging partners—allowing you to choose the setting that best supports your experience.

If you’ve been wanting to gather your circle in a more intentional way, I would love to co-create something with you!

Upcoming Events

• Yin Yoga + Guided Meditation Drop-in Classes

  • Thursday, May 28 - 6-7:15 PM @ The Studio in ALB (down the hall from my office)

  • Tuesday, June 9 - 6:00–7:15 PM @ The Studio

• Stopping into Being Weekend Intensive

  • November 14–15 - 9 AM Sat to noon Sun @ The Studio in ALB

Portland offerings will be announced soon, including:

• Yin Yoga + Meditation in early July at Atrium in Portland

• A retreat experience in the Portland area in early October

In Other News …
INUR Magic Retreats (coming in 2027)

In fall 2024, I attended the Integrative Medicine for Mental Health Conference (IMMH). Among the many inspiring presentations, there was a slew of research on the mental health benefits of psilocybin (magic mushrooms), including statistically significant findings related to trauma, depression, and addiction. This got my attention.

I’ve never been a recreational user—in truth, it’s always intimidated me. But with my background in natural medicine research, I couldn’t ignore the data. If there is a new way to support my clients that also aligns with my love of sacred medicine (hello cacao ceremonies!) and expanding consciousness (hello, meditation!), it was time to learn more.

And I did …

Fast forward a year and some change, and I’m ecstatic to share that I’ve been accepted into a facilitation training program to guide safe, supportive psilocybin ceremonies that may offer healing, personal growth, and transformation to my clients. I’m honored to begin this next chapter of study and training.

My program begins later this year, and by next spring I expect to be trained as a legal psilocybin facilitator where permitted, with INUR Magic retreat offerings beginning to roll out in Summer 2027.

Currently, some states—including Oregon—have legalized regulated therapeutic or facilitated psilocybin use, and legislation continues to evolve in other states, including New York. I’ll be sharing more as this path unfolds.

If you’d like to learn more about the therapeutic potential of psilocybin, here are a few books and documentaries I highly recommend:

• Roland Griffiths, Ph.D., presented a TEDMED talk in 2015 about the therapeutic and consciousness potential of psilocybin: The Science of Psilocybin and its Use to Relieve Suffering

• Author Michael Pollan leads the way in this documentary series exploring the history and use of psychedelics, including psilocybin: How to Change Your Mind on Netflix. He has a book by the same name.

• Consciousness Medicine: Indigenous Wisdom, Entheogens, and Expanded States of Consciousness for Healing and Growth by Françoise Bourzat

Awareness Before Change

A pattern I’ve been noticing in both individual and couples sessions is people recognizing that the ways they’ve learned to show up in relationship no longer align with who they are becoming.

The moment of awakening is: I can see this pattern now … but then comes the harder question: How do I respond differently when I don’t yet know another way?

Transformation doesn’t usually begin by changing the pattern itself, it begins by becoming aware of it as it unfolds:

• In the tightening in your chest during a familiar conversation.

• In the urge to explain, defend, withdraw, or smooth something over.

• In the split-second before an old reaction takes over.

When you notice the pattern as it is happening, it is not longer happening to you—you are in relationship with it.

Even the smallest shift in awareness can open possibility:

• Pausing before reacting.

• Staying present with a feeling instead of numbing, avoiding, or moving away from it.

• Allowing something honest to be seen where you might once have self-abandoned.

These may seem like small moments, but they are profound acts in the process of change. This is how old patterns loosen—not through force, through awareness.

Growth is not becoming someone new, but meeting old ways of being with enough presence that something wiser can emerge.

In the next section, I’m sharing a simple practice to help you work with this directly—to notice these moments as they arise and begin relating to them in a new way.

Stillness Sessions create space for listening to what’s quietly shifting

One of the most supportive ways to work with change is not through analysis, but through presence. When we slow down—even briefly—we begin to notice what is actually happening before we interpret, react, or adjust ourselves in relation to others This is often where clarity begins.

When a trigger arises in a relationship dynamic, I often return to Mary O’Malley’s Six Levels of Consciousness as a gentle orienting:

• Life happens to me

  • Something is happening to me right now. My partner is the perpetrator. I am the victim.

• Life happens by me

  • I need to fix, manage, or change this situation. What am I doing right/wrong? (controller/savior)

• Life happens for me

  • This situation is happening for a reason. Is there a lesson here? I need to analyze it to understand. (learner)

• Life happens in me

  • Can I simply notice what’s happening inside me? Something is here—tightness, contraction, heat, sensation. Or, I may not be able to name it but I can hold presence for that part of me showing up right now? (body awareness)
    → This is often the first moment of direct presence, where we stop interpreting and start feeling. This is where the “I See You” practice (below) naturally begins.

• Life happens through me

  • Can I allow the awareness without attaching meaning to it? Can I notice (sensation and/or experience) without engaging my mind—and settle into trust and allowing? (flow)

• Life is me

  • Is there a wider awareness where this experience is part of something bigger than me? This experience is not separate from me—it is part of a larger field of wholeness. (unity)

In practice, this isn’t about climbing levels. It’s about noticing where you are—and allowing that noticing itself to create space.

Right in the middle of this inquiry is a simple practice:

“I See You”

When something arises—a thought, emotion, or sensation—rather than analyzing or tracing its origin, gently acknowledge it: I see you. Then pause, stay with it, and breathe.

Patterns tend to repeat when we move too quickly past our direct experience. The next time familiar tension arises, try meeting it this way.

Even a brief pause to feel what’s true begins to interrupt the automatic cycle. Over time, this creates more space for choice.

Spring Arugula & Wild Rice Salad with Marinated Mushrooms, Roasted Asparagus & Goat Cheese

The recipe I started with this month was a grain and roasted vegetable bowl. My daughters were polite but highly unenthusiastic—and definitely did not want seconds. So I got creative with the leftovers, and this spring salad was the happy result.

This arugula salad celebrates the brightness and vitality of spring with a nourishing blend of fresh, earthy flavors. Peppery arugula and roasted asparagus bring seasonal freshness along with antioxidant support, while wild rice offers grounding energy and satisfying texture. Marinated mushrooms and pickled beets support digestion and creamy goat cheese offers richness and healthy fats. Light yet hearty, this colorful salad feels like spring on a plate—fresh, revitalizing, and deeply satisfying. I hope you enjoy!

Prep time: 25 min | Cook time: 35 min | Total time: 60 min | Servings: 4

Ingredients

For the Salad

• 5 oz arugula (~1 large container, or 6 cups, packed)

• 1 cup (dry) wild rice blend (with brown and/or red rice), cooked according to package directions (yields ~3 cups, cooked)

• 1 bunch asparagus, trimmed

• 1 cup pickled beets, sliced or chopped

• 1 cup marinated mushrooms, drained and sliced

• 3 oz goat cheese, crumbled

• 1/2 cup walnuts, lightly toasted

• 1 tbsp olive oil (for roasting asparagus)

• Sea salt and pepper, to taste

• Chives, for garnish—an optional pop of spring

• Optional protein addition: 2 cooked chicken breasts, sliced or shredded (vegetarian ideas, below)

If using the chicken:

• 2 boneless, skinless chicken breasts (approx. 6 ounces each)

• 1 tbsp olive oil

• 1 tsp Dijon mustard, I prefer whole grain

• 1/2 tsp sea salt

• 1/4 tsp black pepper

• 1/2 tsp garlic powder

Maple-Dijon Dressing

• 1/2 cup extra virgin olive oil

• 1/4 cup apple cider vinegar

• 2 tbsp Dijon mustard

• 2 tbsp pure maple syrup

• 1/2 tsp sea salt

• Freshly ground black pepper, to taste

Directions

1. Preheat oven to 425°F.

2. Cook the wild rice blend according to stove top directions, then cool.

3. Bake the Chicken:

   • Pat the chicken dry with paper towels and generously coat with olive oil, mustard, and spices.

   • Place the chicken on a parchment-lined baking sheet and bake for 18–22 minutes, depending on thickness, until the internal temperature reaches 165°F.

   • Once the chicken is cooked, let it rest.

4. Roast the Asparagus:

   • About 15 minutes before the chicken is done, toss asparagus with olive oil and salt and place on a baking sheet.

   • Be sure not to overcrowd the pan or the asparagus will steam instead of roast, and could become soggy.

   • Roast the asparagus alongside the chicken for last 10-12 minutes of the chicken cooking time.

5. Make the Dressing: Whisk or blend the olive oil, vinegar, Dijon, maple syrup, salt, and pepper until emulsified. Adjust sweetness or acidity, to taste.

6. Assemble the Salad: In a large serving bowl or platter, layer: arugula, cooked and cooled rice blend, roasted asparagus, chicken or vegetarian protein, pickled beets, marinated mushrooms, goat cheese, and walnuts.

7. Drizzle with dressing just before serving and gently toss. Note: the recipes makes ~3/4 cup of dressing. You’ll likely have leftovers.

8. Garnish: top with snips of fresh chives

   Optional variations for vegetarians: swap chicken for soft-boiled eggs, cooked lentils, or avocado slices.

Nourishment Highlights

• Arugula + asparagus: detox-supportive greens rich in folate and antioxidants

• Wild rice blend: fiber, minerals, and steady energy

• Beets + mushrooms: gut-friendly compounds and immune support

• Chicken + walnuts: protein and healthy fats

• Goat cheese: creamy tang with easier-to-digest dairy

Nutrition (per serving) - Calories: ~560-600kcal | Carbohydrates: 36g | Protein: 34g | Fat: 27g | Fiber: ~ 7g | Iron: ~20% DV | Vitamin A: ~80% DV | Vitamin C: ~35% DV | Folate: ~25% DV

If you have any questions about anything written here or if you simply want to reach out, please don't hesitate to contact me. I'm always happy to connect and continue the dialogue.

If you know someone who might benefit from the insights shared in this newsletter, please feel free to forward it along. The more we can spread these messages of balance, compassion, and shared humanity, the better.

And of course, if you'd like to book a holistic counseling session or register for any upcoming events, you can do so through my website.

I look forward to connecting with you soon.

Much love,
Tara