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THE HEART BEHIND THE PRACTICE

Hi, I’m Ashley! I’m so glad you’re here. My passion is helping people find clarity, calm, and connection through breathwork and life coaching. Whether you’re looking to release stress, unlock your potential, or simply take a moment for yourself, you’re in the right place.

I create a space where you can slow down, breathe deeply, and explore the life you want to live. Let’s take this journey together—one breath at a time.

GROUNDED ASCENSION
BEGAN

Where the earth meets the sky — Rooted in what’s real, rising into who you know you're meant to be.

Grounded Ascension is the journey of discovering your authentic self again:

a solid foundation, honest growth, and the kind of transformation that expands you without pulling you out of yourself.

RELEASE - RECEIVE - RESTORE

BREATHWORK

Deep somatic breathwork for releasing what is no longer in alignment and receiving new clarity.

Explore Breathwork

CREATION - TUNING IN - ACCOUNTABILITY

LIFE COACHING

Value-based life coaching for unearthing and moving into the life you want to be living.

Explore Life Coaching

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Life is all about returning to yourself
over, and over, and over, and over again.
Let's practice.

dance

with

depression

feel a pull and longing to go inward

feel that quiet buzz of dissatisfaction

walk with ADHD

want more healthy communication

get stuck in brain fog

feel a lack of direction and clarity

fall into hopelessness

have addictive personalities

struggle to apply concepts and content

Grounded Ascension is life coaching, deep breathwork, & thoughtful content for those of us who…

want to tune into their own compass

numb out in overwhelm

STRIP AWAY THE NOISE AND TUNE IN TO YOURSELF

are scared of the OCD thoughts

fear failure & success

feel lonely in relationship struggles

are grieving

experience real

anxiety

experience chronic pain

feel parenting stress or ‘dad/mom guilt’

understand ourselves but know there are blind spots

Guiding You On Your Way Back to You

We all have a core essence. Something that, throughout life, we return back to over and over- even if just for a moment.

My goal is to help you find that yet again, define and understand your values from that space, and practice the real implementation of living these values and this 'knowing' in a real and grounded way every single day. In this space you will embody the confidence and strength to ascend and excel in your goals and the creation of your life.

Book a Discovery Call

A little practice for you this Thanksgiving❤️

Got my first hate comments a few weeks ago and while it did hurt because they poked a sore spot I already have insecurities around - I told myself months ago “if I want to grow a community online, hate is part of that package, and I will see it as a sign of my community growing” so even though it hurt, it didn’t hurt long, and it came with celebration alongside it❤️ because.. strangers are seeing my content!✨

Thank you to everyone, friends and strangers, who consume my content and care about what I have to say, and cheers to everyone who it speaks to, because i know that a desire to grow and heal, and grow and heal… often comes from a wounded past, i see you and i love you❤️

Most of my life, I’ve chased goals like they were magical doors to worthiness or rest

I’ve sought after the things I thought would finally make me feel like I mattered or give me permission to stop GOING for a second

And while I still catch this happening in my day to day actions (surprise I’m a shitshow mama💅)

I’ve been catching it and flipping it

I’m getting really intentional about dropping setting goals (big and small) to “fix” myself

but setting them to STUDY myself.

To see what comes up, who I become, and what I can create and become when I stretch.

I can’t even explain the difference I feel when I set goals (or even just intentions) from this place.

It’s less “It’ll be enough when…”
and more “what does the TRUEST version of me want to create and experience given my current circumstances”

If your goals are bringing up more feelings of stress, exhaustion, and not-there-YET

(or you’re trying to figure out what steps move YOUR feet)

book a discovery call with me💕

Let’s see if short term coaching can help you shift the pressure and build your life from a place that’s rooted in discovering more of and loving your true and authentic self.

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
-Carl Jung

Quote is author Carolyn Elliot phD, on integrating shadow work, in her book “Existential Kink”

Mine? Enoughness & fear of pain
Kelsey’s? Independence and problem solving on her own

Wish I could snip the last 20 mins of this ep instead of 2 mins it was such a beautiful convo🥹

We’re all on parallel paths, going through the same thing in different fonts❤️

Watch/Listen on Spotify - podcast link in my Linktree💕

Suddenly meditation feels easier ��😀

The pond water’s natural state is stillness, it doesn’t have to be forced to get there. Just witnessed as it does on its own.❤️

And when I say “you’re” I mean “I’m”

#idiot #growth #parking #powerful #youreanidiot #haha #powerfulmessage #judgement #judging #mirror #slay #hotgirlparking #cat

1. Real intention
you know it’s ‘real’ for you when something keeps resurfacing, dig into that sh*

2. Open heart
no agenda on how this must look if it’s to work

3. Curiosity
this comes as a result of practicing number 2 and practicing presence with yourself and your life- being aware of what’s going on in and around you

#become #do #movethroughit #healing #growth #balance #breathwork #discernment #vulnerable #grief #energy #intention #intentions #higherpower #surrender #acceptance #cocreate #higherlearning #growth

One of my favorite practices is to dance first thing in the morning to
1. Get out of my head
2. Play
3. Tune into myself before the world

(I absolutely was on IG for an hour before this) but rather than saying “ahhh I messed up today, I’ll try again tomorrow” I just fckin did it still.

Dropping the shame and shoulds one heart fueled dance session at a time.

And one day I’m gonna take regular dance classes and it’s gonna be OVER FOR YOU SNITCHES

#dance #notgooddance #butdance #dancethatfeelsgood #movement #growth #move #servingmybody #servingmysoul #servingcnt #gavindegraw #idontwannabe #breathwork #somatic

Conversations with yourself❤️

#healing #conversationswithyourself #vulnerable

Practice: asking yourself what’s holding you back❤️

I feel SO heckin uncomfy and vulnerable sharing this but I love and believe in this practice so much!

I believe so deeply in the healing that lies within conversations with ourselves and our ‘selves.’

We are a mosaic of so many aspects/memories/experiences… and when we feel stuck- it’s usually because some piece is resisting- HARD. And for a reason!

“Seek first to understand…”

I’m a big proponent of IFS & NLP therapy to help with this work but also believe in the transformative work of just sitting tf down with yourself first and seeking to understand by a long questions.

“why don’t I want to do this?”
“Why am I not moving forward in this area?”
“Why am I exhausted?”
“What does my physical body need that I’m not seeing?”

Being with and listening to you, I can near guarantee you’ll get some valuable information. And you don’t need to know what aspect is coming forward for this to be effective- it is afterall, all you!

“Then to be understood”

As these parts feel seen and understood (with practice), you will get the opportunity to speak to what you want to create and get them on board, and even excited.❤️

#vulnerable #selftalk #ifs #ipt #nlp #partswork #partsingegration #selfexploration #curiosity #movement #love #selflove❤️ #healing #balance #growth #discernment #breathwork #reframeyourbrain

Peace as a blanket over every possible thing that could come up.

Peace because what does come up doesn’t have to mean anything, define us, or influence our decisions.

Peace as the invitation for it to be seen and felt and letting it leave on its own rather than asking it to leave.

Peace as kindness and compassion and curiosity for what’s coming up because healing isn’t some beautiful experience- it’s wretched and wicked and wild and continuous and the most worthwhile endeavor we could do for our selves, our souls and our relationships❤️🥹

The neck and nostril video angle is absolutely VILE but I’m committed to recording when I feel that clarity or inspiration hit- so hear we are b*tch

#Meditation #breathwork #somatics #letitbe #giveitspace #giveitspacetobreathe #giveitspacetoshowyou #giveitspacetoteachyou #love #memories #physicalpain #emotionalpain #mentalanguish #healing #balance #growth #discernment #curiosity

Meeting intention with SURRENDER ❤️ because we could never know what we’re bound to uncover on our journey to ‘E’

Heed the call and trust that there is more your soul is seeking than just E❤️

#Curiosity #surrender #presence #intention #manifesting #goals #goalsetting #change #growth #healing #balance #discernment #reframeyourbrain #thoughtsforthought #diaryofawitchylifecoach #acceptance

I can learn this 100 times over but everytime I learn it in a new context my heart just feels so full

There’s not right or wrong, good or bad, there’s just what’s working for us and what’s not. There’s just looking at results and pivoting to step into what we want to be experiencing❤️

“Create like a child, edit like a scientist” - Tyler the Creator

#Blackandwhitethinking #healing #balance #growth #breathwork #discernment #reframeyourbrain #lifecoach #thoughts #CBT #cognitivebehavioraltherapy #peace #selftalk #scorpio #scorpiomoon #traumedy

“Fear always breaks down” -Dean Nixon

Love as a motivator, changes things.❤️

#healing #balance #fear #love #motivator #fearbreaksdown #mindsetwork #breathwork #growth #discernment #reframeyourbrain

“Anxiety is under-thinking”

Walk with me through this❤️

#healing #anxiety #overthinking #underthinking #mind #mindbodyspirit #neuroplasticity #breathwork #coaching #valuedrivenlife #valuebasedlife #lifecoach #themountainisyou #personaldevelopment

I’m not a partner with Walmart believe it or not this is not an ad

captions didn’t work, so I’m going to put the closed captioning here! I want to make sure that I’m making content accessible to all communities!

CC: I don’t have a lot to say today. I just came on here to show you my fully Walmart outfit! Fully Walmart? But I won’t leave you with nothing! “Your thoughts don’t rise to the level of day that you’re having but the day that you’re having does rise to the level of your thoughts”

#thoughts #thisismyachillesheel #healing #reframeyourbrain #findthetinyjoys

“Self reflection doesn’t require self deprecation” I yell to myself in an angry tone LMAO

#breathe #breathwork #healing #balance #growth #discernment #curiosity #wisdom #zoomout

And the salt in my wounds
Isnt burnin anymore
Than it used to

It’s not that I don’t feel the pain
It’s just
I’m not afraid of hurting anymore

These photos are my heart.
My soul feeling safe and free to be expressed and captured
& this beautiful sacred magical work I get to be a part of
Coming home, over and over and over and over again
Through reverence, intention, surrender, and breath❤️

Thank you God for this opportunity. It will forever be sacred to me to get to hold humans hearts, heartbreaks, fears, pains, dreams, clarity, peace, and healing. It’s a deep honor.

Thank you @fionasbaum for loving and capturing this magic & @dammitmckay for loving this work and being bold and brave enough drop into this space for this shoot.

❤️

I thought I was just gonna share pointer finger and thumb hack for anxiety but ayyyy two-fer-one!

Thumb to pointer finger - activating lung meridian (diaphragm) gets us out of our head and into our body (lower 3 chakras, think grounded, rooted, stable, calm, slow)

Thumb to ring finger - activating heart meridian - gets our body out of heaviness & into movement, purpose, and higher thinking (upper 3 chakras [not talking about crown chakra here] think releasing stagnation, flow, energy, momentum, bigger picture, spirituality, joy)

There’s a healthy and an unhealthy expression of all chakra centers & even emotion! That’s a topic for another day.

Working with our breath and our presence when we feel low and stuck starts the shift into the ‘higher expression’

Try this! (Standing up or laying down is better than sitting, and PRESS the fingers together don’t just touch them)

Play with it a few breaths and tell me your experience on if & how it worked for you, what came up and you deepened breath and played with some breath practices, or which was your favorite feeling!

PS! this is not the kind of things we work on in a Breathwork session lol. But because I’m a Breathwork facilitator I have this hack for when a clients breath is getting caught in either the belly or the chest in the 3 part breath - but a Breathwork session is medicinal, not coping based.❤️❤️❤️

This song is @kelseytaylorwhite fav Gaga song and she’s one of my PEOPLE and the greatest example of being a lighthouse to me❤️🥹
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If this idea feels ✨exciting and inspiring✨but more of a “good idea in theory but out of reach”…
Hi! I’m a certified value-based life coach and I would love to work with you and start by eliciting your values and getting in tune with who you are at your core. This will give you a powerful compass to govern, and motor to take real action steps into your world as you shift into intentionally creating your life and relationships❤️

Check out my website (or don’t because I hate it and it’s under construction and will be so much more vibey and flowy next month so actually just DM me)💅

I hope this reel finds you at the perfect time (it’s always the perfect time) to slow down for 30 seconds, take a slow breath, and remind yourself of your safety right now, your ability to rewire your old stress responses, and your inherent worth- you are loved because you breathe❤️
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The authors thoughts: (lol)

It’s okay to do less sometimes. Invite space to the darkness and heaviness.
Let it rest.

this 30 second video was 30 minutes of slowww af yoga to bring some space to my racing thoughts and heavy depressive energy

but before I pushed myself to do this..
I pushed myself to do 3 mins of meditation
then I pushed myself to sage the house
then I laid down
Then I pushed myself to walk for 10 mins
Then I laid down
Then I laid down some more and said I’ll try again tomorrow
❤️
It’s not about the perfect actions or getting out of depression. But about finding the balance of honoring your ebb, and moving yourself forward because you love & honor yourself.

It’s about finding YOUR edge and leaning in, not shaming yourself or being mad your mental health is suffering or you’re being called to slow down.

#balance
#healing

“What I can see, I can steer”

What we find unsavory about ourselves is also our humanness. And guess what biatchhhh- it’s okay to be human.💕

To accept our unsavory parts is also to grant ourselves the ability to manage instead of suppress - so that it doesn’t coming leaking out of our blind spots.

Let the dark & the light dance baby❤️ Keep your hand on the tiller and steer⛵️
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“Manage instead of suppress” is such a bar that I got from my girl @fionasbaum
And the boat analogy stuff? ‘Seven Laws’ content about becoming the creator of our lives (which I am honored af to be certified in to coach🥰) @turningleafinc

Am I supposed to address the no pants thing whenever it happens or just kinda vibe

Are you not so locked in to finding better systems after hearing the winners and losers piece tho?! Frik a standalone goal I am so about creating joy in the journey through some system shenanigans.

10 points if you know what “I ain’t a part of this system!! Man!!” is from

Where there is light, darkness will also fall. Where there is darkness, light will eventually flood.

It is always so important to take care of ourselves. To tune in. To slow down. To connect to our spirit and our higher power. This is not a time of “now more than ever” but yet another opportunity and reminder of the importance of returning to foundation.
Our heart, our compass, our higher power, our family, our community, our world.

“Seek first to understand, then to be understood” not only in your extraneous relationships, but within your own heart and mind. Take the time to slow down. To be still. To LISTEN.

And of course, love is always the answer. Again and again and again.

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I thought a lot about what I want to share from my small corner of the internet amidst the uproar that is September and finally today I just closed my eyes and asked what needed to be shared rather than thinking and thinking and thinking; and this quote from my best friend came in.❤️ So my invitation to you is stillness. And if you’re struggling or your heart and mind cannot slow down, that’s okay- that’s so human. You have a big heart & beautiful mind. In that event, be brave! Reach for the people that help get you there.❤️

Tell your nervous system “I love you” from me❤️

Assuming the best not only to give our loved ones the benefit of the doubt but to see what stories we’re telling ourselves about our world and what beliefs we’re reinforcing based off our assumptions of people.

If you assume the best and it sits easy within you, ayooooo! If you assume the best and it stirs your internal pot - why?? Get curious💅

Assume the best, wait for evidence, use discernment.❤️

Consistent > constant.
Constant isn’t realistic. We’re so multidimensional we’re meant to bop around! But knowing your big picture and consistently coming back into focus when you fall off? That’s the becoming, baby. 💅✨

What we don’t develop along the journey does not just appear at our goal posts🤠

“The opposite of dissatisfaction is not satisfaction, it is vitality”
-‘the Gene Keys’ by Richard Rudd

It’s funny, though, that dissatisfaction is exactly what moves us to evolve and evolving is what we’re meant to do, but when we do it from a space of vitality and creation rather than dissatisfaction and some endless search for some better thing ….we really live.❤️

Rather than finding that satisfaction, drop in and FEEL your vitality. It’s waiting for you.✨

Your willingness to move through the discomfort of questioning and rewiring your old beliefs is the exact price of achieving, creating, and attracting the life you want.

I’ve said it before and I’ll say it again- “Growth is a fun word, not a fun practice.” And you are more than capable.🫶

Take their ‘shoulds’ and shove em💅

You have all the answers! And the ones you can’t find, YOUR PEOPLE will help you find them. They won’t should on you.

#buttstuff #healing

Certified value-based life coach?
Certified question asker. Official blind spot person. Professional mirror holder-upper.

First things first boundaries are not walls🙅‍♀️ and I AM willing to have conversations to renegotiate boundaries when they aren’t working. Boundaries get to be conversations not a one-and-done hard and fast rule.

But I am not willing to make exceptions for my clear boundaries in order to make someone else feel comfortable.

🗣️“Nothing bad has ever come from keeping my boundaries”🗣️

This little nugget dropped in for me a few days ago when I held a boundary and immediately felt bad afterward because I was afraid the person was mad at me.

I reminded myself I am safe and they will get just as much out of honoring a boundary they agreed to as well.

(& guess what!! he wasnt mad, he was just busy for a while and needed a minute to get back to me [and probably process, let’s be real] and that’s valid and fair)

Listen the frik up
We are so grateful for our thoughts🫶🧠 our brains are so cool and we can do so many things with our beautiful brains. but when we let them drive? rather than be our cute chatty lil copilot? boy oh boy can we get ourselves in trouble

Don’t take your thoughts too seriously 💩

And if you do -
check yourself w a good friend or a good coach who knows how to help you check yourself in productive and healthy ways

wink wink, it’s me, I’m aforementioned coach💅

Body talks. When do I listen?
For my overthinkers💅

Is this mine? Is it ancestral? Is it new? Is it old? Is it for me to work through and give attention to? Is this something that will resolve on its own? How can I give myself grace?

#balance #CURIOSITY #grace #wisdom #healing #awareness #mindbody

Men after trying a Breathwork session🤌

Women typically spend more time in therapeutic settings and soul searching spaces, but over the past several years - the tides have been starting to change and more & more men are showing up in these spaces❤️

For themselves, for their wives, for their kids etc. it makes me SO HAPPY❤️

Breathwork is like “therapy without the words” and for a lot of men that’s a beautiful space to explore and get deep insights without having to do traditional talk therapy. 🛋️

For men’s mental health awareness month I’m doing all virtual breathwork sessions for $75🫶

I love working with men and getting to hold this space 💙

Maybe next time I get Kyle involved in my reels I’ll have him share a testimonial🤣 but this was pretty much his exact response 😂❤️

L!nk in b!0 to book!

The way my phone was tryna get away from the stories tied up in these statements too lmao

Reconsider ➡️

-humanity is in the between.

-we all filter the world through an emotional lens. thinking you don’t have many emotions just allows them to run the show even more.

-shame serves no purpose for our growth. (guilt can call us to look into our actions and values though, it’s a course corrector)

-people can experience being a victim. stories and excuses because of what happened are the victim mentality that keeps us staying and playing small and in perpetuation.

#deconstruct #redefine #perception #thingsidontstan #growth #unpopularopinion #clarity #accountability #ownership #balance #lifecoach #breathwork #grounded

People really do be answering their own question then hittin me with “I have no idea though, what do I do?” Like sir I just got chills when you said that come on

It’s 3:40 pm and it feels like I’ve already been up for 36 hours. There’s still more day to go and one more commitment I need to show up for.

& you fkin bet I’m going to challenge myself to show up honest and vulnerable in whatever feeling or state I’m in at 630 pm tonight - not with a mask on trying to be what I think everyone needs (everyone does need a good comedian tho and I do be hittin that most days)

and as a people pleaser- that’s an edge that’s uncomfy for me to practice and can only really be practiced when I’m having days and moments like this

It’s in these times that we really begin to shift our self concept - if we want to and can get intentional❤️ presence not perfection

Notice how I said I DOOM SCROLLED FOR HOURS & not that I was just present with my emotions all day

But also that I still showed up for my clients, had a good session, and got to compound evidence that I’m still a great practitioner even when I’m not 100%

••••

I know I’m not the most articulate when I’m feeling this way, but my hope is that you feel seen and see the magic in the messiness, not that you get some beautifully worded quote - maybe tomorrow though💅❤️

Virtual or in person❤️

I always promise a safe space and nothing but love for you as a fellow human being experiencing the human condition❤️

See you in the arena❤️

Because ‘my’ values for the first 20 something years of my life were actually just shoulds. 🗣️

I am a wild woman. My soul is meant to live loud.

Finding my values has been the most beautiful journey because less and less often I feel dissonance between who I am at my core and what I’m doing. The shoulds and shame still creep in but we work on it💅

I’ve gotten to learn how to express myself in HEALTHY ways that are truly in alignment with all my values - some of the top being authenticity and freedom❤️

I don’t coach people on how to be wild- or on ANY of what my values are, I get to help people uncover their OWN

we don’t have to agree, in fact, I don’t want to agree!❤️ we are all so beautifully different and meant to be exactly who our souls yearn to be.

I just want to support you and see you being and feeling happy and aligned🥹

#slay #pole #growth #nentalhealth #values #value #valuebasedliving

Do you catch yourself being more dependent on others or independent of others??

sidebar- I actually used to think being independent was so cool of me! Lolol and then I had a mentor call out a blindspot (shoutout @living.the.kate.life for seeing me❤️) and explain how independence can still be externally focused…

Like I’m still watching what everyone else is doing and then doing the opposite… rather than going inward and doing what’s healthiest for me. all in the name of proving a point and not conforming🥲

and so we work on it❤️

#independent #dependent #codependent #blindspots #discernment #advice #mypeople #growth #healing #selfawareness

Yall I thought it was just gonna be like “idk I’d probably steal my groceries because wtf is $300 a week” but boy did my inner rebel have some ideas😂

What was really surprising to me about this exercise is that I wasn’t afraid of what came up- I didn’t feel ashamed. Shocked? Yes.😂

Here’s what was really cool:

I was able acknowledge that part of me and talk her through some healthier expressions of “rebellion” & felt very peaceful after

Like I no longer had to run or hide from the dark parts in me that came up because they aren’t “bad”, they just are.

After this practice, I also had a little more grace for why people do what they do

❤️We judge in others what we can’t see or don’t accept in ourselves❤️

It wasn’t scary because I wasn’t unlocking anything

❤️I was addressing what was suppressed, letting it know that those actions are NOT in our value system, but the underlying desires were valid af

Then me and that inner rebel got to talk out some other things that I could do to honor those desires in a healthy way that IS aligned with my values.

And some just needed to be acknowledged & released honestly. They were just thoughts in a thought experiment. They didn’t resonate so I let them go.

That was just as powerful.

TAKEAWAY:
When we sit with what we try so hard to avoid, and we meet it with love, we find peace.

Sometimes we stay busy to make sure these inner demons and shadow parts don’t have anytime to express themselves and blow up our lives (like yeah, valid)

But fighting a war within ourselves doesn’t tame them. Having a conversation and coming to an inner aligned agreement does.💕

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ashley@thegroundedascension.com 