What do you do the moment you wake up?

This week’s Tool for inner peace was inspired by a meditation class I took at the Movement Center with my Grinning Yogi Mentees! I love hanging out with these beautiful humans and couldn’t have been more jazzed to take a meditation class at this center!

The dharma talk reminded me how important the first few moments of my day are in setting the tone for everything that transpires from that point on. Taking a few moments to connect to breath and spirit before we do ANYTHING else is so critical in aligning with our Self instead of stumbling from one task to the next dragged by the external world. Let me know if this helps you find an ounce of innerpeace ✌🏽


#yoga #yogaeverydamnday #liveyouryoga#breath #liveinthemoment #beherenow#peaceofmind #peacecomesfromwithin

It’s impossible to worry and be grateful at the same time

“It’s impossible to worry and be grateful at the same time” — Silvia Mordini


A simple #toolsforinnerpeace to interrupt anxiety or excessive worrying  is to generate a list of things you’re grateful for. This shifts your thinking from lack to love ❤️ What are you thankful for today?

Restorative Bedtime Yoga Sequence

Most of us spend the majority of our days getting shit done! When we finally lay down for bed, it’s hard to turn off the “doing” mind. We try to numb out by scrolling social media, but what if you spent those precious moments calming your mind with a nourishing yoga practice? Try this 25-minute bedroom restorative yoga sequence to wind down and get a prepare you for a deep sleep. Throw on some soothing music as you follow along :)

BED TIME YOGA

FIVE BENEFITS OF A RESTORATIVE PRACTICE

1. Improves your immune system and makes you less of a victim in the face of all those cold and flu viruses flying around.

2. These postures create optimal conditions for us to cultivate the skill of conscious relaxation and most importantly to release unnecessary habitual tension in the body and mind.

3. Discovering where and how we hold tension helps us find room for change, so that tension won’t limit our physical, emotional, and mental wellness and our comfort in our body.

4. The slower pace and deep breathing that you get in a restorative yoga class triggers the parasympathetic nervous system. The system that governs our state of relaxation. We reduce the stress-provoking flight-or-flight response that is the state of being for most of us all day.

5. Plus this practice draws attention inward and away from external events and situations of the world. With your awareness directed within, the practice becomes a sanctuary for the mind and spirit from which you can take a deeper look at who you are, what you want, and how you can serve the world.

Bedtime Meditation

Dr. Wayne Dyer is one of my favorite authors and all around human being. Excuses Begone is a FANTASTIC read, if you want to learn more about about his studies and mindfulness practices. Here is a quick meditation to accompany your bedtime routine.

New Year's Resolutions that stick!

Happy New Year Friends! As I recap 2018, I thought I’d give y’all an inside scoop on my yearly practice. I have a solid mediation (my new goal for 2019 is 22 minutes each day) and write about the following journaling prompts inspired by an exercise I did many moons ago with alchemy of yoga teacher training.

1. What are my biggest accomplishment? These could be  personal, professional, or health + wellness
2. What are my favorite moments? Ideas: trips, relationships milestones, Personal Achievements, fun times
3. What are my intentions for 2019? What qualities do I want to cultivate in the upcoming year? Qualities could include courage, self love, inner peace, and/or confidence 
4. What are my goals for 2019? Keep them SMART:
S: specific M: measurable A: achievable R: realistic T: timely.
WRITE THEM DOWN + PLACE THEM IN AN AREA YOU’LL SEE THEM EVERYDAY!! A Harvard Business School study showed that when graduates wrote down their goals WITH a plan they were 10X more likely to accomplish them. 👊🏽
5. How do I want to feel one year from today? Let this be a free write visualization of where you will be, who will be around you and how will you see the world and yourself. .
.
#toolsforinnerpeace #iampeacepilgrim#goalsetting #2018 #nye2018#newyearsday2019 #2019goals

Benefits of Meditation

This week’s Tools for Inner Peace is #meditation! I’ve provided a few different exercises, however my daily sadhana includes me sitting upright each morning when I wake up for 11 minutes meditating on these 4 questions:
1️⃣. What am I #grateful for? 
2️⃣. Who do I need to #forgive and what do I need to forgive myself for? 
3️⃣. What “I AM” #Affirmations would benefit me today? Then I repeat two or three with my inhale (I am) and exhale (adjective) until I believe them from the inside out. Right now, my affirmations are #iamcalm#iamcentered, + #iamconfident😁
4️⃣. Last but certainly not least, I ask for guidance from source, universe, God, Spirit, insert whatever resonates with you. I try to get as still as possible and VERY present and simply ask, “ God, what do you want me to know today?” Or “What intention would serve me today?” I sit and wait for my inner wisdom to speak and I take that nugget of insight with me. Sometimes I space and my intuition pipes up later in the day when a situation calls for whatever guidance I received earlier.TRUST YOURSELF — you have infinite wisdom within, all you have to do is listen. 👊🏽
These moments allow for me to clear out all the junk from yesterday and start each day with a fresh perspective and a deeper connection to mySelf. 🙏🏽

108 bows of gratitude to my teacher @inspiredyogagal for teaching me this tool

Prefer guided #meditations? @insighttimeris a PHENOMENAL meditation app that I’ve used for years ❤️ @mooji.official + #pemachodron are a few of my favorites teachers 🤗

How to stay cool during summer months

Padang Padang Beach, Bali

Padang Padang Beach, Bali

As the hot, sharp, and penetrating qualities of summer begin to increase, I thought it would be advantageous to share a few Pitta pacifying tools for your Dinacharya, daily rituals. When you maintain harmony in your pitta energy, you'll delight in ample mental and physical energy and drive, mental clarity, joyfulness, vitality, and strength.

How do you keep our pitta dosha in check during these hot months? Here are few lifestyle tips for all three doshas types:

  1. Eat breakfast and lunch before noon: To naturally cool our bodies when temperatures start to flare up, our agni, digestive fire, reduces to a simmer. In fact, our appetites are the weakest during the hottest portion of the day. Try eating breakfast and lunch before noon + a light dinner when the sun begins to set.
  2. Stay Hydrated: Since the sun soaks up any excess moisture from our bodies, it’s okay to add a little extra salt to your food and be sure to drink AT LEAST 48 ounces of water each day. To be safe, fill that 32 oz water bottle twice.
  3. Avoid sun beams from 10am to 2pm: Do your best to avoid direct exposure to the sun during the peak pitta hours of 10am – 2pm. Integrate your workout in the early morning or late evening.If you are required to spend time outdoors during this time, wear loose clothing made of cotton or silk so your skin can breathe. You can also wear colors that reflect the sunlight, such as white, blue, green, or gray. Along with cooling jewelry made with sandalwood beads, jade, pearl, amethyst crystals, moonstone crystals, or silver.
  4. Adjust your bedtime: It can feel a little odd settling into bed when can still see the sun shining. On summer nights, push your bedtime to 10-11 p.m. once the sun’s heat has dissipated. To activate your energy channel associated with the cooling moon, Ida Nadi, sleep on your right side to aid keeping your left nostril clear.
  5. Aromatherapy: Do you love using your diffuser? Or wear essential oils on your skin each day? If so, sandalwood is a worthwhile essential oil to purchase. Dap a little on your temples, third eye, throat chakra, wrists, and belly button. Per ayurvedic principles, your whole aura will be charged with this sweet fragrance that pacifies pitta.
  6. Moisturize Daily: Try mixing equal parts of unrefined coconut oil + castor oil in a glass bottle. Seal the bottle and warm this mixture in hot water until the oil is lukewarm – be sure to not overheat! Once your moisturizer is complete, apply to a thin coat to your entire body. This remedy is also useful in protecting your skin from potential damage caused by salt water and chlorine. Next time you hit the pool, add a layer to keep your skin supple and cool.

Benefits of Journaling

How many of you have overanalyzed a situation and have allowed the past to creep into the Now? It happens to me far too often and my BEST defense mechanism is journaling! I write out my #shittyfirstdraft @brenebrown to fully feel my emotions and honestly identify the insecurities swirling around in my mind. This exercise helps me distinguish between negative self-talk and what’s really going on. 

#Neurological Studies have shown that journaling improves short-term memory, focus, and self-reflection. All of these can lead to conceptual development that stimulates higher #cognitive functioning. It also reduces symptoms of #depression, #anxiety and #stress levels by ending the continuous loop of confabulations in our minds.
 
Here are a few prompts to get to you started:
✅ what am I grateful for today? 
✅ how do I feel today? 
✅ how do I want to feel today/ week? 
✅ what are my core values? 
✅ what do I love about myself / life today? 
✅ what is stressing me out in my life right now? What can I control & what do I need to let go of? 

How to help a friend that you're worried about...

After finding out about @anthonybourdain recent death, I was devastated. He was one of my favorite tv personalities because of his honesty and authenticity. He was a major reason I traveled to Vietnam! After finding out that he took his own life, I reflected on numerous people I’ve know that have committed suicide. Did you know that #suicide is one of the top ten causes of death in the United States? And on average, there are 123 suicides per day.
😢
I don’t know about you, but those numbers broke my heart. For many years, I worked and volunteered for @866teenlink as a #youthsuicideprevention specialist and supervisor for their teen #helpline. Those experiences inspired this week’s #toolsforinnerpeace: how to help a friend if you’re worried about them.
⬇️⬇️⬇️⬇️
If you find out your loved one is suicidal, connect them with resources @crisisclinic / NAMI Seattle 1-800-SUICIDE (800-784-2433). They deserve a specialist to assist them through this difficult time in their life and so do you.
❤️
If you have this conversation and your friend isn’t suicidal, continue to talk to them and provide emotional support. “We all need a little help from our friends.”

Alternate Nostril Breathing Exercise

This week’s #toolsforinnerpeace is a #pranayama exercise called #nadishodhana also known as #alternatenostrilbreathing which rejuvenates your nervous system and equalizes the flow of oxygen to both hemispheres of your #brain. Practice the single round explained in the video above 5-10 times until you feel a sense of peace wash over your heart and mind. This breathing exercise should leave you feeling refreshed and alert. #mindfulness #mindbodygreen #teachpeace #breath #stopandpause #beherenow

4 Count Breathing

Here is a simple 4-count breathing exercise to help find a sense of peace and serenity within. #toolsforinnerpeace

If you're having trouble falling asleep, you can extend your exhale to 6 counts (if it feels comfortable for you). #pranayama #breathwork #breathe #peace✌️ #innerpeace #teachpeace #powerofnow 

Smile!

Here is a super simple #toolsforinnerpeace: SMILE!! 😄 When you #smile you release #happiness #neurotransmitters in your brain that make you feel good from the inside out! Plus smiling is contagious, so spread some joy by showing off those pearly whites to the world around you!

😁✨😆✨😀 #teachpeace #beyourself #iampeacepilgrim #spreadthelove #smiles #smile😊

Feeling Your Inner Body

This week's tools for inner peace video is inspired by #eckharttolle #thepowerofnow - one of my absolute favorite books that changed my perspective on life forever. Feeling the inner body is a technique to help us connect to the subtle energy field within us, a micro-step deeper into our Selves than our body.  

Eckhart encourages readers to feel their body from within. Try to NOT think about it & FEEL IT. The more attention we give to this frequency, the stronger it becomes. You can practice this technique in your #yoga practice, before you go to bed or for those first few moments when you wake up in the morning. This technique changes our tendency to judge everything we do and say TO acceptance and compassion towards the world around us. Try it out and let me know what you think!

“Your #innerbody is formless, limitless, and unfathomable. You can always go into it more deeply. If you cannot feel very much at this stage, pay attention to whatever you CAN feel. Perhaps tingling in your hands or feet. That’s good enough for this moment. Just focus on the feeling. Your body is coming alive.” - Eckhart Tolle 

Love yo' self

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In honor of Valentine’s Day, I choose to write about unconditional love. When I started to brainstorm ideas, I immediately thought of a shared love between two individuals. However, after some contemplation, I realized that unconditional love for ourselves is essential to accept any amount of love from someone else. We must feel that we are worthy of unconditional love to accept it from our partner.  

“Because one believes in oneself, one doesn't try to convince others. Because one is content with oneself, one doesn't need others' approval. Because one accepts oneself, the whole world accepts him or her.” - Lao Tzu

To be honest, self-acceptance doesn’t always come easy for me. I grew up in an 80% white school, where I was not the typical blonde that received a ton of attention. Since this was pre J-Lo and Kim K, I constantly questioned my appeal as a woman with darker features. I can recall entering Jr. High with five horribly expensive Hollister and Abercrombie & Fitch shirts that I would wear on each day of the week. I constantly sought approval from outside sources hoping that “being cool and popular” would fill this need to belong. Over many years of life, love and heartbreaks, I continue my battle with self-love. On the surface, I appeared to be confident and fearless, while deep within I questioned my worth to my partner and the world around me. When I completed yoga teacher training with Silvia Mordini, who encouraged radical self-love and acceptance, I finally felt at peace with who I was. She taught us that we are not the preconceived notions that society has placed on us or the preconceived notions that we have placed on ourselves. We are unique and that uniqueness is what we need to share with the world around us.

“You do not understand your features. Your features are not your beautiful nose, your beautiful cheeks, beautiful lips, and so on. These are not your features. Your features are your beautiful behavior, your beautiful character, your beautiful health, your beautiful spirit, your beautiful advice, your beautiful wisdom, your beautiful inspiration.” – Yogi Bhajan
 

To love myself, I must accept who I am today. To accept who I am at this very moment, I must forgive myself for those moments that I stumble or even flat-out fail. This also requires that I forgive people who place me in a box, judge me, or who can’t accept that they don’t have to be what everyone expects. I continuously practice this forgiveness exercise to let go of shit that builds up. I still fluctuate between confidence and self-doubt all the time, even in the same day. However, the more I let my own light shine the more I attract a tribe that is on my wave length and encourages me to be me. I'm also lucky enought to have a husband that tells me I'm beautiful every day. He's pretty great.

What self-love practice do you have?

Want some ideas?

Self acceptane is strongly linked to the second chakra! This energy center also rules our emotions, pleasure, sexuality, creativity, and playfulness. It’s considered strong and free-flowing when we are passionate, present in their body, sensual, creative, connected to our feelings, emotionally stable and joyous. People with a blocked Svadhisthana can find it hard to associate with other people and the world around, inability to fully experience emotions and or keep them in balance, feel insecure, fail to deal with life’s changes and lack self-confidence. The lesson the sacral chakra teaches us is that every relationship we create – from the casual to the most intimate – has a purpose, no matter how painful, to help us become more consciously aware of our karma and ourselves. Some relationships are necessarily difficult because it makes us discover our own limiting beliefs. The second chakra symbolizes our creative potential, our ability to harbor fulfilling relationships, as well as our sexual energy – all coming together to create an empowered and confident individual.

Here are a few harmonizing techniques:

Meditation of or by water (2nd chakra element)

Visualization of the color orange 

Letting go of unhealthy emotions, people and memories is critical. As you are let go of your negative emotional baggage, you make space and energy for better opportunities.

Review your romantic and sexual history and deal with any continuing attachments to your past, particularly to unhealthy or disempowering relationships.

Food and/or drinks that promote a healthy 2nd chakra: healthy oils and fatty acids, fish, seeds, tropical fruits, and nuts, orange foods or drinks.

Explore your creativity: paint, sing, dance, coloring books, or play an instrument.  

Essential oils:

  • Beramot
  • Cardamom
  • Clary sage
  • Orange
  • Rose

Affirmations:

  • I Accept Myself
  • I Enjoy Life
  • I Honor My Body
  • I Respect my Body
  • I Enjoy My Body
  • I Respect Myself
  • I Honor Myself
Shakti Mudra

Shakti Mudra

Hold the Shakti mudra (insert photo) and breath for 7-11 minutes

Left nostril breathing: Take your right hand and with your fingers outstretched, block off your right nostril by putting gentle pressure on it with your right thumb.  Be sure to keep the rest of your fingers straight and pointing up towards the sky. With a long, slow, deep breath, gently inhale through your left nostril.  Then, just as gently, exhale long, slowly and completely, again through the left nostril. Repeat for 3-5 minutes.

Yoga Poses (photos aligned with list below):

  • Prasarita Padottanasana 
  • Virabhadrasana II
  • Goddess
  • Skandasana
  • Anjaneyasana (low lunge – emphasize the hip flexor stretch)
  • Baddha Konasana or Supta Baddha Konasana

I hope these are helpful to you! YOU ARE ENOUGH JUST AS YOU ARE TODAY! Seriously. Love to you today and always. Namaste friends <3 

Exercises to Burn Excess Kapha

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Another way to shake off the kapha blues is to rise out of bed before kapha time (6-10AM), and do an aerobic exercise. This schedule will also help you fend off seasonal weight gain. If you’re feeling overextended, favor vata-pacifying types of exercise like walking, tai chi, or restorative/ slow flow yoga. If you’re feeling sluggish and heavy, give kapha prana boost with a more vigorous workout—potentially a bike ride, a challenging hike, vinyasa yoga, or ski.

Here are a few yoga postures that will burn off excess kapha:

  1. Sun Salutations invite heat and mobility to counteract the cold and stable qualities of kapha. They’re a great way to get the circulation and lymph moving first thing in the morning.
  2. Urdhva Mukha Svanasana (Upward facing dog) is a great heat-building challenge for the arms, back and legs, and also opens the chest.
  3. Parivrtta Utkatasana (Twisting Chair) builds heat in the legs while simultaneously pushing out the stagnation that can build up in the chest and lungs from excess kapha.
  4. Ardha Chandrasana (Half Moon B) awakens the digestive organs and stretches the entire abdomen. The side-to-side motion also offers spaciousness to the lungs, where excess mucus can build up from excess kapha.
  5. Virabhadrasana II (Warrior II) is the perfect asana to build heat. Keep your arms wide open to encourage space in the heart chakra where the kapha dosha lives.
  6. Utthita Trikonasana (Triangle) encourages lateral flexion which aids in sluggish digestion and heightens respiratory function.
  7. Urdhva Dhanurasana (Wheel) or Dhanurasana increases circulation throughout your entire body and opens your heart chakra.
  8. Adho Mukha Vrksasana (Handstand) reverses blood flow in the body, accumulated fluid in the ankles and legs (which can be caused by too much kapha) gets the chance to move and drain. Headstand also shifts the tendency of kapha to get stuck in the same old routines, by offering a whole new perspective on the world.

Diet Suggestions To Balance Kapha

Modifications to Harmonize Your Dosha:

It’s best to increase pungent, bitter, and astringent tastes in your warm and light meals. As soon as they’re available, eat sprouts, berries, dandelion and other spring greens—which naturally support this time of cleansing. And stick to three meals a day to avoid overindulging.

Vata: While your Vata dosha is usually soothed by sweet, sour, and salty tastes, this time of year may present some challenges. This is because the very tastes that pacify Vata also increase Kapha. The best approach your diet is to concentrate on herbs and foods that increase your agni and tastes that do not aggravate your Vata nature. Listen to your body.

Pitta: Increase bitter and astringent tastes in your diet and decrease sweets, which increase Kapha. While you still want to include the sweet taste to balance out your Pitta, be mindful of its Kapha-increasing effects. Pittas also need to avoid caffeine during this time of year. Warm drinks may be appealing, but caffeinated drinks may end up inadvertently contribute to a Pitta imbalance and symptoms of irritability.

It’s often suggested to add extra spices or sourness during this time for their phlegm-loosening effects, but Pittas need to be careful of the herbs and spices they choose. Here are a few that will help balance Kapha without irritating Pitta:

  •  Coriander
  • Cardamom
  • Turmeric
  • Cilantro
  • Licorice

Kapha: Stick to your usual Kapha-pacifying diet during this time. Do your absolute best to avoid sweetness and cold. As always, invigorating and warming spices are best for you. To reduce the chances of excess water retention, limit your salt intake.

All Doshas:

Fruits to Favor:

  • Apples (cooked)
  • Apricots
  • Berries
  • Cherries       
  • Figs
  • Grapefruit
  • Lemons
  • Limes
  • Mangoes      
  • Oranges

Vegetables to Favor:

  • Asparagus
  • Beets
  • Chilies
  • Eggplant
  • Garlic
  • Green Beans
  • Greens (cooked)
  • Leeks and Onions  
  • Spinach (cooked)
  • Winter Squash

Oils to Favor:

  • Almond Oil
  • Corn Oil
  • Flax Seed Oil           
  • Ghee
  • Mustard Oil
  • Olive Oil        
  • Safflower Oil
  • Sesame Oil
  • Sunflower Oil

Spices to Favor

All spices will generally be supportive during the winter months