Get your 11 varieties of Selfseeds, videos, articles, and more planted directly in your inbox

How to Use the Selfseeds Program

The 11 Selfseeds © grew out of a whole body practice, but that doesn’t mean that the entire garden has to be planted all at once. Plant what you can manage. Start with one seed and see how it integrates into your current life practice. Consider starting with the seed that you will most reliably have success with. Pick a seed that feels more sustainable, inviting, and familiar. Starting with too exotic of a seed might be overwhelming, discouraging, and daunting for even 5 minutes. Sit with the 11 aspects and get a sense of how they resonate within you. Try not to have judgement about what you “should” or “should not” pick, but honor your uniqueness. Design your own garden. The idea is to be inspired and take joy in tending your garden instead of finding it a drudgery.


As a person who had multiple businesses, competed seriously in two sports (dressage and ballroom dancing), cross-trained at the gym, and deepened into a spiritual practice, I often felt overwhelmed trying to meet the standards and commitment demanded by each aspect of my life. Instead of giving up, I carved out 5-minute practice sessions.

As an example of how I integrated Selfseeds into one of my days, in the morning I stretched flexibility80and sat in silence, each for 5 minutes. While driving to work, I picked out a song and focused on the beat–feeling the rhythm in my body. At noon, if I began to lose focus, I took out my “I” band and spent 5 minutes integrating my mind and body. Later in the day, I created a personalized 5, so I reinvigorated/reinvented myself.

Finally, at the end of the day if I was just too tired to practice dancing, I selected a few key principals to focus on for 5 minutes.

It didn’t take long for all 11 Selfseeds to be part of my day, but I also didn’t despair if I only touched into using a few. These 5 minute sessions did not replace full sessions, but they supported my mind, body, and spirit staying in touch with the essence of a whole body practice. When I did have the time or energy to practice more fully, my mind and body were much quicker to remember and attune to the action at hand. Over the years of practicing this 5-minute system, it provided continuity and peace of mind. Whether I felt like I was teetering on a precipice, spinning out of control, or at the bottom of a deep well, it was a bridge or lifeline to staying engaged in life.

Small, obtainable steps over and over as needed to keep my personal garden flourishing.

“If uncertainty is unacceptable to you, it turns into fear. If it is perfectly acceptable, it turns into
increased aliveness, alertness, and creativity.”