“Sonya’s approach was perfect—supportive, enthusiastic, sincere, and confident.”

Speaking

I speak to the in-between—the space between where you are and what’s next. Whether navigating change, chasing clarity, or simply growing through it, my talks and workshops are designed to meet you and your people there. I create space for self-discovery and deep reflection, inviting people to rewrite their inner narratives and reconnect to what matters.

Since 2019, I’ve led everything from intimate team sessions to workshops with 600+ strangers, always with the same goal: helping people feel seen while guiding them toward their own next chapter. Through personal stories, grounded prompts, and interactive exercises, I offer a pause to realign—and a spark to move forward.

Workshops

My signature workshops offer a soft place to land and a starting point to grow. Rooted in reflective writing, they’re designed to help people reconnect with themselves, move through change with clarity, and deepen their connection to others.

Workshops can be customized around themes like:

  • Stress relief and mindfulness

  • Navigating uncertainty and transitions

  • Improving communication and connection

  • Boosting confidence and self-assurance

These workshops also include journaling techniques and insights on turning writing into a meaningful routine. 

Whether you’re an organization supporting your team, a community nurturing connection, or a group of friends seeking something more intentional—this is a space to pause, reflect, and grow together.

  • Dear You is a letter-writing workshop that welcomes you to express yourself to various people, places, and experiences in your life. Over one hour, you’ll learn how to write a letter and get your feelings onto paper (even if a blank page feels intimidating). 

    We begin with learning the art of letter writing, including how to write and package a meaningful letter. You’ll then be guided through 4-5 different letter prompts. Finally, you'll be invited to share one of your letters or join a pen pal group.

    Over 500 people have attended this workshop.

    60 minutes

  • Shake off the mental dust with Reset & Rewrite, a journaling experience designed to help you change the narrative you’ve been telling yourself.

    Lacking self confidence? Unsure of next steps? Struggling to communicate? Overwhelmed with responsibilities? If you’ve been stuck on a particular topic or battling against a certain feeling, this workshop is customized based on your needs to help you write your circumstances.

    During this 75-minute interactive workshop, you can expect to learn the benefits of journaling, play with five different prompts, and participate in a judgment-free sharing circle that’ll leave you feeling more connected and less alone. 

    75 minutes

  • Access calm, clarity, and community at Express Yo(ga)self, a yoga and journaling workshop. This heart-opening workshop is an invitation to reconnect with yourself and connect with a like-minded community. 

    During this two-hour experience, you’ll be led through a slow yoga flow, intentional journaling practice, and a judgment-free sharing circle designed to help you get to know yourself better—inside and out. 

    You can expect to leave this workshop with heightened clarity after expressing yourself mentally, physically, and emotionally.

    120 minutes 

  • “Honestly, this was one of the most amazing experiences I've had in a long time! I left with new skills, energy, and a calm mind.”

    — Participant of Dear You,

  • "Can’t wait to take the next journaling class with you. Last time was really incredible. I realized things not even my therapist was able to pull out <3"

    — Cristina, Participant of Reset & Rewrite

  • “I wholeheartedly recommend Sonya's customized journaling workshop to anyone seeking a meaningful and memorable experience.”

    — Tugce, Participant of Reset & Rewrite

  • “As a creative working in a corporate setting, I often find myself falling into the mundane rhythm of office life. This workshop helped me reignite my creativity and feel inspired to make something new."

    — Sarah, Participant of Express Yo(ga)self

  • "Sonya's workshop was exactly what I needed to slow down, reconnect with myself, and be inspired.

    — Antoinette, Participant of Express Yo(ga)self

  • “It reminded me that I do love writing to people and that it brings me joy. But also the prompts were very easy to follow.”

    — Participant of Dear You,

  • "Express Yo(ga)self was soul-nourishing! The slow flow yoga really gets your mind slowing down and ready/open for journaling. Sonya did a great job leading to make everyone feel comfortable."

     — Shelby, Participant of Express Yo(ga)self

  • “It was an impactful and a moving experience. Sonya's approach was perfect - supportive, enthusiastic, sincere and confident.”

    — Participant of Dear You,

  • “I loved the thoughtful prompts and it let me bring it into my healing journey. Thank you.”

    — Participant of Dear You,

  • Sonya did a great job encouraging us to share, which led to a really passionate and honest conversation between a bunch of strangers that left us all feeling inspired and renewed."

    — Kelsey, Participant of Express Yo(ga)self

  • “So much more than I'd ever anticipated. It was as if this cool and gently blowing breeze appeared from out of nowhere... gently cleansing the hot stuffy night air. I can only imagine the impact these letters will have on my life as it continues to unfold.

    — Jane, Participant of Dear You,

Podcasts

I love having honest, meaningful conversations—especially the kind that linger long after the mic turns off.

Whether we’re talking about navigating the messy middle, rewriting old narratives, or finding clarity in seasons of change, I bring both personal perspective and practical tools to the conversation. Recent interviews include: