Self-Care Kit for AnxietyFriday, February 16: Self-Care Kit to Ease Anxiety

Do you experience anxiety and would you like to find ways to live more in harmony with this emotional state? With my experience as a health coach, yoga teacher and my own intimate experience of anxiety, I will share various techniques (movement, breath work, meditation and more) to be with and manage anxiety. While I am not a mental health professional, I am passionate about creating the conditions for increased mental wellness through nutrition and lifestyle choices. Class is from 5:30 to 6:45 p.m. REGISTER HERE. 

Copy of Neighborhood Yoga with Sandra Diaz FlierFebruary 18, March 18, April 15, 2018: Free Gentle Yoga for Mental Wellness

There is a lot of interest in this series of classes, so registration is highly encouraged. It will be held on the 3rd Sundays at 4:00 p.m. Mats provided, but bringing your own is highly encouraged. Bring and drink water beforehand, and wear clothes that allow for movement and comfort. No experience required. REGISTER HERE. 

This series is part of the Mental Wellness Initiative funded by Appalachian Regional Library’s Good Neighbor Project: Maintaining and Managing Mental Health.

The featured book is Cracked, Not Broken by Kevin Hines. The author will speak various times in our region in April. Numerous copies of the book are at the library and there are “Read and Return” copies in the community.

Over the course of the next 3 months, they are offering a variety of programming, including yoga, meditation, films, and programming on suicide prevention awareness. See the complete schedule on the library’s website.



Saturday, Aug 5, 2017: The Art & Science of Self-Care for Helping & Healing Professionals

This event is limited to 16 participants; reserve your space now via Eventbrite.

Are you a helping or healing professional at risk of burnout instead of being fed by your work? Join us for an experiential and interactive mini-retreat.

Let us guide you through a process that will help you tap into your inspiration, identify and remove obstacles, and create accountability for your own self-care. You will walk away with a framework for self-care in your life.

Activities will include group discussion, movement, yoga, mindfulness-based activities, reflection and journaling. Join us- RSVP today.

About the facilitators

Untitled designSandra Diaz has been a yoga practitioner for over 15 years, a meditation practitioner for 4 years and received her coaching and yoga certifications in 2015. In a past life, she was a professional environmental advocate until she decided she wanted to save the world in a different way. She loves to help the helpers of the world, since it creates a powerful multiplier effect. Her business is Here & Now Health Coaching- you can learn more about her at

IMG_5667Mercer Hathorn is currently in school at Appalachian State University for a graduate degree in Clinical Mental Health Counseling with a focus on body-centered therapy and relationships. Upon graduating, she hopes to provide coaching and counseling to healing and helping professionals who give so much to others that they sometimes struggle to care for themselves. Mercer became certified as a Health and Wellness Coach through Emory University in Atlanta in 2015. She is equally passionate about helping people heal from the past and build an ideal future. You can learn more about her coaching business here (Facebook).

Copy of YOGA RETREAT (1)Sunday, June 25 Root to Rise: A Mini-Retreat for Engaged Citizens

Click here to register for this event (EventBrite)

Do you desire soul-centered support as you work to create the world in which you wish to live? Are you overcome with anger or other emotions that cloud your vision and make you less effective in your efforts? Are you willing to go deep and listen to what your body and soul have to say? Join me for this intimate retreat!

I am offering this at a sliding scale in order to make this affordable to those who are called to this retreat. Please pay what you can in order to make this retreat affordable to all.

Have questions? Email me at sandra (@)

Contact me if you are interested in hosting these or other health-related workshops in your community or organization!

Self-care is never a selfish act- it is simply good stewardship of the only gift I have. – Palmer Parker

The Art & Science of Self-Care

In this 3 to 4 hour workshop, we journey through self reflection, group sharing, science and humor to discover and create our own personalized self-care plan. We learn how habits are formed and explore what we each need in order to create resiliency in our lives.

If the workshop is done for a place of business or non-profit, we will also discuss how the organization can support  individual and group self-care.

When you are cooking, you aren’t just cooking… you’re also working on yourself, you’re working on other people. – Edward Espe Brown

From Heart to Table: The Mindful Kitchen

Mindful cooking allows us to prepare and eat meals in a more relaxed and joyful manner. In this 2 hour workshop, we explore how to make our kitchens (and ourselves) more physically, mentally and emotionally prepared and excited to make meals for ourselves and our families. From exploring our attitudes about cooking, setting up our kitchen, going food shopping, preparing and serving our food, to sitting down to eat, you will leave with the tools you need to enjoy and appreciate your kitchen more!