Delia Bense-Kang guides you through her big wave visualization exercise, incorporating goal setting and breathwork to mentally prepare for a big day of swell.

Let’s say it again: fear is normal! Former pro surfer and surf therapist Holly Beck explores the three experiential zones in surfing—comfort, challenge, and overwhelmed. She guides a meditation to help you identify how fear shows up, recognize specific triggers, and embrace acceptance and growth.

Surf therapist Natalie Small shares her insights on fear—why it can be beneficial, how trapped fear can become toxic, and practical tips to release it before paddling out or while in the lineup.

As a pro surfer Holly Beck sometimes found herself in places she didn't want to be, like in very big waves without a support system. She shares each story in turn, adding what she learned from each.

Surf therapist Lara Buros explains that while anger is normal, repressing it can lead to negative health effects. She shares three ways to safely release anger, helping us show up as our healthiest selves.

Anger is a natural part of life. Surf therapist Lara Buros explores how to embrace and understand anger, recognizing its signs in your body and why it’s important to express it.

Natalie Small, surf therapist, introduces the benefits of using a surf journal to enhance your surf practice. She shares journal prompts for tracking surf conditions and your mental, emotional, and physical states. Understanding how your internal state shifts pre- and post-session, and how it int...

Natalie Small, surf therapist, explains why negative water experiences often stick with us and can fuel fear. She outlines the HEAL practice to balance this by focusing on positive experiences and integrating them into our sense of self. Try it during your next surf session!

Many of our surfing goals are influenced by social media, images of favorite surfers, or perceived standards. While performance is great, surfing is about fun and joy in connecting with the ocean. Each of us is unique, and our joy comes from different experiences too. Led by Holly Beck, this medi...

Moving with your breath is common in yoga and workouts, but while popping up? Natalie Small, surf therapist and founder of The Groundswell Community Project, introduces an alternative pop-up technique. Learn how to use your breath to activate your sympathetic and parasympathetic nervous systems, ...

Xiquiu is a longtime Surf With Amigas instructor. Here she talks about the best mindset to have when starting out in surfing. Her helpful advice will set you up for success.

In this workshop Lizzy invites us to step into gratitude with three journaling prompts. She also reminds us the importance of practicing gratitude. A simple daily gratitude practice is taking a moment to think or write out three things that you are grateful for. Please share any reflections, comm...

In this workshop Lizzy guides us through a journaling exercise to find where our passions and purpose overlap to help us navigate decision making in our personal and professional life. Please share any reflections, comments or thoughts in the comments section!

Holly guides us through a journaling exercise to acknowledge past accomplishments, practice positive self-talk, and celebrate where we are now. You are awesome. Own it!

Holly walks us through the steps of setting healthy goals for both surfing and life. She covers how to create realistic, motivating objectives and align them with your personal values to achieve success and fulfillment.

Watch the Miracle Surfer Meditation: https://collective.surfwithamigas.com/t...

This week, Holly leads a discussion on fear, shedding light on where we hold it and accepting it as a natural part of being human. Join us as we explore, understand, and embrace fear together.

For the final workshop in our series, Holly leads an inner child meditation to help you reconnect with the joy of play. Reconnect by taking a moment to be silly with us!