Se Puede Urban Farm · Root, Rise & Restore Wellness Resources

Led by Michelle D. Elder, MSW, LMHC · trained mindful-sound facilitator

Thirty minutes to meet your morning differently.

Live online educational wellness experiences at 6:00–6:30 a.m. Pacific Time. Morning Ground sessions are camera-off for every participant and for Michelle. Zoom doors open at 5:50 for optional guided restorative sound. No forced sharing and no meditation experience required.

Morning classes are on hold

The live morning-class side of Se Puede is being reworked with care and is temporarily on hold while the workbook and guided-resource experience are finalized. New timing and registration details will be shared when the class side is ready.

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Monday · Root

Root & Reset

A steady beginning for orienting to the present and choosing one realistic intention.

May include

  • Arrival and sensory orientation
  • Breath awareness without forced deep breathing
  • Gentle grounding or body noticing
  • A private intention prompt
Example rhythm

5 min arrive · 10 min guided grounding · 10 min intention practice · 5 min close

Wednesday · Rise

Rise & Affirm

A midweek practice for supportive self-talk, values, and moving toward the day with purpose.

May include

  • Short guided meditation
  • Believable morning affirmations
  • Visualization or values reflection
  • A one-line journal prompt
Example rhythm

5 min arrive · 8 min meditation · 10 min affirmations · 5 min journaling · 2 min close

Friday · Restore

Restore & Receive

A softer close to the week using sound, stillness, and permission to release unnecessary urgency.

May include

  • Sound bath or restorative listening
  • Guided imagery with opt-out choices
  • Gratitude or savoring practice
  • A gentle transition back to the day
Example rhythm

5 min settle · 18 min sound or guided rest · 5 min reflection · 2 min return

Class registration pause

On holdMonday Root & Reset
On holdWednesday Rise & Affirm
On holdFriday Restore & Receive

Request class updates

Public class registration and payment are paused while the experience is being rebuilt. No new paid class registration should be completed until the updated release is ready.

How to prepare for Morning Ground

Cameras off for everyone
Michelle and all participants remain off camera. This reduces appearance pressure and supports private attention.
Choose a supported position
Wear comfortable clothing and sit, recline, stand, or move gently in a position that is safe for you. Do not participate while driving.
Let nature be an optional anchor
When available and safe, face a window, cloud-watch, sit in a garden, or notice a plant, tree, daylight, weather, or natural sound.
Eyes are always your choice
Close them, soften your gaze, or keep them fully open. No practice requires closing your eyes.
Set sound gently
Begin with low device volume. Sound may include voice, singing bowls, other mindful sound instruments, silence, nature sound, or properly licensed music.
Practice for real life
Sessions rehearse usable skills: orienting, grounding, supportive self-talk, guided imagery, pausing, noticing needs, and choosing one manageable next step.

Sound-supported wellness—not clinical treatment

Michelle is a trained mindful-sound facilitator and may combine guided meditation with sound to invite relaxation and support present-moment attention. Individual responses vary. Music and instruments are supportive elements, not medical devices, and these sessions are not music therapy, sound therapy, psychotherapy, group therapy, diagnosis, treatment, or crisis support. Participants are community learners, not therapy clients.

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