Grace Notes and Messy Chords

A Soft Check-In

Coach Emily M offers a gentle check-in for anyone who needs a pause. We explore what it means to be heard to exhale, and to notice what you want more of. Sometimes, the smallest check-in opens the biggest door.

The 50 Yard Line Dance Off

Corduroy on Thanksgiving

Thanksgiving now and then… 

A Seat At The Table

On this episode of Grace Notes and Messy Chords, the host announces the eight-week Habit Lab starting December 5 and shares a personal experiment: eating meals at the dining table instead of the couch. She invites listeners to join her and reflects on how small habit shifts can create presence, better digestion, and deeper connection.The episode emphasizes curiosity over perfection, playful community check-ins, and simple, sustainable habit choices — with an open invitation to join the Habit Lab and try a gentle, meaningful change this season.

Taylor Swift in Scrubs

After a hysterectomy, Emily shares how her surgeon’s warmth, humor, and a surprise Taylor Swift playlist turned a scary day into a comforting, human experience.From hand-holding and pre-op conversations to a gifted lavender candle, the episode celebrates small acts of empathy that make healing feel whole.

Let It Be: The Power In Three Words

On a cool morning in Florida, a quiet moment with sandhill cranes led to a reflection on connection, music, and legacy.In an Inner Chords workshop we explored legacy musicians like the Beatles and the power of three-word mantras—Let it be, You are enough—to ground, comfort, and guide us through change.

Goodbye, Yellow Brick Road…

After an abrupt goodbye and the heaviness of losing her support role at Weight Watchers, Emily finds comfort and grounding in small, nourishing rituals—most notably cooking her mother’s apricot chicken. Through memories, music, walks, and community, she reflects on how gentle actions can help us move forward.
She also shares gratitude for her coaching collective, Birch and Stone, and invites listeners to join her in leaning into the simple things that remind us we’re still here, growing and becoming.

Meanwhile, at Macy’s: The Art of Presence

This episode reflects on the magnetic power of presence through a story about the host's mother sparking warm, spontaneous connections in a Macy's dressing room.It explores three layers of magnetism—presence, authenticity, and energy exchange—and invites listeners to bring more warmth, curiosity, and openness into everyday interactions.

Dear Folgers, It’s not you, it’s Me

Emily recounts her struggle with coffee dependence and how a simple, gradual habit tracker helped her understand cravings and make intentional choices.She shares lessons from weaning off caffeine, reintroducing coffee on her terms, and using trackers during recovery to turn setbacks into useful data.This episode invites listeners to try tracking a habit — not to judge, but to increase awareness — and mentions her masterclass at Birch and Stone Coaching for those who want guidance.

The M&M Standoff: Willpower vs. Skillpower

In this episode Emily explores why willpower often fails and how "skill power"—tools, environment design, and self-awareness—creates lasting change. Using a personal M&M standoff she shows how automatic eating becomes feedback and how skillful choices prevent those moments.Listen for practical ideas: pause and notice urges, adjust your environment, plan satisfying alternatives, and treat slips as information rather than failure. Small skills build sustainable habits without guilt.