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.

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.

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://online.surfwithamigas.com/video...

Are you extra perceptive to other people's energy out in the lineup? In this video Summer dives into strategies for thriving in all surf conditions. Whether you're dealing with an intense, crowded lineup, or maybe the waves just aren't providing the conditions you expected, there are ways to prot...

Find a comfortable seat and dive into this 10-minute meditation with Holly that will help you build mental resilience for navigating and overcoming any upcoming challenges. Come back to this meditation any time you anticipate a difficult event in your life!

So what do you do when you finally get to have a surf session and the conditions aren’t what you expected? Or you fly halfway across the globe on a surf trip and don’t score “good” waves? In this video Holly provides 3 tips on how to manage your expectations and shift your mindset so that when yo...

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...

So what does it mean to take up space? And how can you develop mindfulness about the ways that you tend to shrink up in parts of your life? Summer will teach you a few different ways to practice taking up space in the lineup and also on land.

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, 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!

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!

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 inte...

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, ...