Yoga & Adventure: Peru Retreat Recap

In April we took a journey to the beautiful country of Peru for our 7-day ‘Yoga & Adventure’ retreat. This was the first retreat offered in over two years which made it feel truly special. Our trip was centered around exploring Peru and learning about its culture. Some of the highlights of the trip included visiting one of the seven wonders of the world - Machu Picchu, as well as the Pisac Market and Moray and Maras.

Our time together included yoga, meditation, hiking, sound healing and heart centering. We were nourished by the local organic cuisine, special teas and treats, sacred ceremonies and more. Here is a recap of our adventures…

Day 1 — ARRIVE

Around 1pm we arrived at Alejandro Velasco Astete International Airport located in Cusco, and was met by our driver. She took us through the town of Cusco and Pisac, stopping along scenic spots to explore and take photos. It was such a surreal moment to finally have arrived in South America! The views were simply breathtaking.

About an hour and a half later we made it to our retreat sanctuary, Samadhi, which is hugged cozily in between the Andes Mountains. Samadhi houses ensuite mountain bungalows- each representing one of the seven chakra energy centers in the body. Immediately upon arrival you can feel the serene and mystical power of the Sacred Valley, which is considered one of the most energetically powerful places on Earth. It was an honor to have this beautiful space as our shared home for the week.

We spent the evening getting settled in, exploring the retreat grounds and meeting people from our group - some arriving from solo-travels, others with family. Our group ended up being people from all over - Arizona, California, Washington, Virginia, Utah, and even London.

It’s always amazing to meet everyone in person and to feel an immediate sense of connection. After we had all unpacked and enjoyed some free time, we spent our first dinner together and had a fire pit underneath the stars.

Day 2 — GROUND

We started our first morning off with a hatha yoga flow at 7:30am. The morning air felt crisp and clean, and the birds were chirping a warm welcome as we made our way to the sun shala, which overlooked the incredible Sacred Valley. The morning class focused on slow grounding movement with mobility and static stretching to help open up our bodies and to prepare for the day ahead. We started with breathwork connecting us to the present moment, and then began our flow.

After yoga, we enjoyed breakfast with a beautiful view of the mountains.

After morning yoga and breakfast, we prepared for our Native Despacho Ceremony. This ancient indigenous ritual of the Andean people is a creation of a mandala-like bundle or offering which serves as a gift to Mother Earth, Pachamama.

The gift is also used to transmit intentions of gratitude and to help us manifest the greatest desires of our life using earth elements as the sacred messengers.

Despacho, “dispatch,” refers both to the ceremony and the sacred bundle being offered. The traditional despacho ceremony begins with the practice of creating sacred space by calling in the helping spirits of the earth, the mountains, the elements, the animal archetypes, the sky and the ancestors - the paco sets the stage for support in carrying the prayers to Pachamama.

We came back to the main retreat space to have lunch before heading off to our next adventure. The food at Samadhi was one of my favorite parts of the retreat. The dishes were all organic, farm-to-table, balanced and healthy, prepared by gastronomic artists-chefs. We had three meals each day along with tea and herbs from the Sacred Valley - it was such a treat! During lunch we continued to chat and pulled some tarot cards.

Our final adventure for the day included an afternoon trip to Moray and Maras.

Moray is an archaeological site in Peru that contains ancient Incan ruins, mostly consisting of several groups of incredible circular terraces. It was so interesting to learn about the history here…

The Inca Empire had no written language. Without any written information from the Incas, the purpose of the Moray Inca Ruins remains a mystery. There are many theories, one of the most popular ones being that the ruins were used as an experimental site for agriculture.

We walked around the site and planted intentions in the Earth for our future.

Next to the Moray Inca Ruins, we explored the Maras Salt Mines, which contains around 6,000 salt ponds. Families from the small village of Maras own the ponds. They harvest and sell this famous Peruvian salt all around the world. Afterwards we walked around a few shops to purchase some salt ourselves.

We made it home just in time for evening dinner where we relaxed, ate delicious pasta with dessert and then headed off to sleep!

Day 3 — HEAL

The next morning we woke up to soft spring light and clouds rolling over the hills, casting a haze and shadows on the mountain tops. It was time for our vin to yin yoga class. The practice focused on long-held postures that helped to open up the full body and release stored emotions. We started with a vinyasa flow to shake out old, stagnant energy, and then relaxed into a restorative stretch.

After our morning yoga class, we had breakfast in the dining area. Today was the day our group had extra free time. We spent the afternoon relaxing, lounging in the hot tub, walking around the town, workshopping yoga poses, taking photos and laying out in the sun.

Our evening ended with a 90-minute group sound healing session. This was a truly unique experience that brought healing through sounds and vibrations. We began with a guided meditation with breathwork, leading into an ancestral musical adventure that allowed us to feel the connection with the elements of nature: earth, fire, air and water.

We ended the evening early after dinner to prepare for our big morning ahead.

Day 4 — EXPLORE

We greeted the early morning before sunrise. By 4:30 we were on the road to Machu Picchu! An hour later we arrived in Cusco where we took the Perurail to Aguas Calientes, a town in the Urubamba River Valley, known as a gateway to the nearby Inca ruins. The town center is full of eateries, shops and craft markets. From there we took a quick bus ride up through the jungle terrain and mountains.

Machu Pichu sits in the heart of the Peruvian Andes in the middle of a tropical mountain forest. It’s lush, green vegetation stands out against the vibrant blue shades of the sky and mountains. When we reached the top of the trek, we were all in awe. The beauty and magnificence of this landscape in person doesn’t compare to any pictures. To this day it is one of the most beautiful settings I have ever seen.

After walking closer to the terraces, we took off our shoes and planted our feet in the grass, sensing Earth’s energy beneath our feet and feeling grateful for the ability to ground. We took a moment to stretch and bask in the sun rays. Then our tour guide shared more information about the ancient history of Machu Picchu.

Similar to the Moray Inca Ruins, many of Machu Picchu’s mysteries remain unsolved. It’s believed to have been built in the fifteenth century, and served as a royal estate or sacred religious site for Inca leaders. It was abandoned when the Inca Empire was conquered by the Spaniard in the sixteenth century. It wasn’t until 1911 that this historic sanctuary was made known to the outside world.

We spent the afternoon meditating, practicing breathwork and learning more about the architecture and landscape of Macchu Picchu. Our group agreed this was the best day.

Later we made the hike back to the entrance where our bus took as back to the town center. We ate at a delicious local restaurant called Chullos and reflected on our trip. Afterwards we made the journey back home where we were greeted by the lovely staff that was taking care of us. We enjoyed dinner together and then headed off to bed.

Day 5 — expand

We started the day sleeping in before heading to breakfast at 8am. After a nutritious meal, we took a car ride to Ollantaytambo, where we hiked for about an hour and a half. Our intention for the hike was to take our time, move slowly and truly enjoy being in the present moment. There was no rush, no race or sense of urgency. It felt so good to relax into being, rather than get caught up in the go-go-go, fast-paced mentality that is engrained within us on a daily basis. This hike was truly healing. Along the way we did a tree meditation beside the stream. We spent time connecting to nature, listening to the sounds of the water and giving ourselves time to enjoy the incredible views.

We also took some time with the sacred coca leaf to make an offering to Pachamama. The coca leaf is an integral part of the lives of the Andean people from both a cultural and traditional medicine perspective.

This ritual consists of holding three coca leaves and joining them with two hands. Traditionally, each coca leaf represents one of the three different worlds in Andean cosmo-vision: Uju Pacha (the under world), Kay Pacha (the surface world we inhabit as humans, also known as Pachamama), and Janaq Pacha (the upper world). The under world is symbolized by the serpent, the surface world by the puma and the upper world by the soaring condor. Shamans believe that these three leaves are necessary for communicating with the gods of these different worlds – they are literally the spiritual channel for traveling and delivering important messages between all three worlds. The leaves are then blown as a sign of respect for the gods of nature such as the sun, the mountains, the lagoons, the earth, etc.

The coca leaves also have many medicinal properties, including increased stamina and endurance, as an aid to digestion and as a treatment for altitude sickness or fatigue.

When we reached the end of the hike we came across ancient ruins. We sat down in a circle sharing our experience, what messages came up to us and what we were feeling in the moment. For me it was a beautiful and emotional moment of connection. A realization that this retreat was happening because I chose to listen to my heart and my own intuition. The message that suddenly became clear to me was: always follow your heart. When you want something, spirit/universe will guide you and support you along the way. Trust yourself and your own inner wisdom. I was filled with a deep sense of gratitude and peace.

We ended our hike with a cold plunge in the stream. One by one we eased into the cold, rush of water, immersing our bodies as we scooped cups of the river water over our heads. We encouraged each other during the plunge to breath through the discomfort. It was a symbolic moment of courage, rebirth and deep purification. Afterwards we felt alive with more energy and clarity. Finally it was time to make the trek back home.

We arrived in time for an appetizing lunch and then had free time to enjoy the afternoon however we liked. Some indulged in a massage or facial, while others relaxed in the shared amenities. The following evening we had a candlelit vin to yin yoga class focused on backbends and opening the heart. Our theme for the day was “expansion” - physically, mentally and spiritually. We practiced a full body flow as the sun set over the mountain horizon. The night ended with dinner as always, together.

Day 6 — connect

“The intuitive connection is more than a feeling, it’s a harmonization of being.”

We started our final full day together with a morning yoga class. Our practice was a vinyasa flow to connect to ourselves and tap into our intuition, setting the intention to be mindful of how we were feeling.

Our final excursion of the retreat was a trip to the town of Pisac to visit the Pisac Market, where people from the surrounding communities come together to sell and buy produce, textile products, jewlery, pottery, crafts and other supplies in the town’s central square. This is one of the most famous food centers in Cusco. It’s centuries old, since the settlers used to meet there during the colonial era.

It took about an hour to reach the market area. Upon arrival we found the cutest cafe called Kula, where we got coffee to go. The town was so vibrant and beautiful to walk through - with many different textures and colors it felt so welcoming to explore. We came across women with llamas decorated in colorful tassels and pom poms all over the market. In exchange for a few soles we took a few photos to commemorate the trip. These photos are my absolute favorites. After spending a few hours exploring the town we made our way back to the car and headed back to Samadhi.

Immediately we had lunch and then headed off to our final free time activities. A group of people relaxed with massages, while others enjoyed a creative painting class as well as traditional pottery lessons.

Finally it was time for our evening yoga practice. This class was special as it was our final flow of the retreat. The class centered around a reflecting slow flow. The practice began with a guided meditation to reflect on the past week - the lessons learned, the conversations had. And then I invited everyone to envision their lives outside of the retreat center, back to their families, their friends, their job and responsibilities. We began to visualize how we would like to embrace our new lives moving forward and how to integrate such a unique experience. I wanted everyone to set an intention for their final practice and to remember to cultivate this guiding principle or feeling back home.

Our final day together ended with a pizza party and bonfire where we reminisced on our favorite parts of the retreat and sang songs together.

Day 7 — depart

We enjoyed our last breakfast together as a group, and then prepared for our closing ceremony with gifts. We were blessed to have an amazing group of sponsors for our retreat.

Thank you to…

• Intelligent change for gifting our Five-Minute Journals and Health & Wellbeing Affirmations

• Mantra Medallions for gifting our Medallions

• NOLAVA designs for gifting our Lotus Eye Pillows

• MantraBand for gifting our affirmation bracelets

By noon we were all packed up and took a van as a group to Cusco for our departures.

The ending of this retreat was bittersweet. I felt a sense of longing and sadness for having to go our separate ways, but also a deep, newfound love and appreciation for the beautiful souls who came together. During this retreat we became family. It’s always a wonderful surprise when a group of strangers can connect so quickly and form a lifelong bond. It’s so rare and special. After spending a week courageously exploring, practicing vulnerability and connecting deeper to nature, ourselves and community, we left Peru ultimately feeling inspired to return home with these memories that will be cherished forever.

Until next time, x

Jess

P.S. — are you interested in coming on a retreat? Click here to be notified when my next retreats launch!

5 Benefits of Backbends

Backbends are an essential part of our yoga practice and so important for the holistic health of our body and mind. In this post I will be explaining some of the physical, emotional and mental benefits of backbends.

FIRST — WHY DO WE BEND BACKWARDS IN YOGA?

In general, backbends are an energizing and stimulating pose. They’re great to do first thing in the morning to kick start the nervous system and awaken the body. There are so many benefits to backbends, but here are a few of the biggies (and my favorites) plus some explanation into the why behind them:

STIMULATES THE SYMPATHETIC NERVOUS SYSTEM

Although much of yoga is about relieving stress and calming the body and mind, there’s still a very large aspect of stimulating the body. We do this for a variety of reasons; to build strength + endurance, to stimulate energy flow within the body and to increase circulation + maintain cardiac health. Therefore it’s important to stimulate our nervous system and innervate the sympathetic nervous system (also known as the “fight or flight” response) as well as our parasympathetic nervous system (also known as the “rest and digest” or relaxation response). It is the Yang to the Yin.

In our backbends, pressure is increased at the heart center due to compression of the chest cavity, the adrenals are squeezed and the heat in the body is increased which stimulates the sympathetic nervous system. This activates and energizes the body and can be therapeutic for fatigue, low energy and mild cases of depression.

HELPS TO INCREASE IMMUNITY + STIMULATE THE LYMPHATIC SYSTEM

Compression of the thymus gland (located in the center of our chest) into the sternum (breastbone), helps to stimulate the thymus gland - a very important organ in our lymphatic system. It also aids in massage of the spleen - our largest lymphatic organ in the body. These glands are largely involved in maturation and storage of white blood cells in the body. They help to filter red blood cells + kill cells that have been infiltrated by a pathogen (bad things like bacteria, infection, virus etc.), ultimately helping to remove infection in the body.

Backbends also usually involve a compression or opening of areas in the body that contain our lymph nodes - mainly the armpits, groin and neck. This helps stimulate the lymph nodes and movement of lymphatic fluid through these nodes, helping to filter lymph fluid to remove infection and waste in the body.

CONTRIBUTES TO OVERALL SPINAL HEALTH & CORRECT POSTURE

When bending backwards safely and mindfully in yoga, we open up the front side of our body and start to explore the range of movement in the spine. Particularly the cervical + thoracic spine (our mid to upper spine). This is particularly important with the type of modern-day daily activities we are commonly exposed to. For example - working at a desk, driving, watching TV, housework etc. These repetitive movements create this type of ‘hunched forward’ posture. After a prolonged period, this shortens the muscles in the chest which in turn pulls the shoulders forward, further rounding out through the upper spine and shoulders. Backbends help to reverse the effects of this hunched posture and opens the chest to stretch and release tension or tightness through the chest muscles.

In our backbends, we also explore the spine’s natural range of movement. This helps to strengthen the muscles that surround and support the spine including the QL (quadratus lumborum) and erector spinae. This helps to correct and maintain spinal alignment which contributes to an overall better posture.

MOVES & RELEASES ENERGY (PRANA)

When we talk about ‘energy’ in a yoga sense, we are talking about Prana or the force within our body that gives us vitality rather than the more physical energy we gain from nutrition, oxygen, etc.

So when energy starts to get stuck or blocked in a particular area, it starts to manifest in us physically, emotionally and mentally. For example, butterflies in the stomach - mental states of nerves and stress - cause a block in our energy giving us this physical sensation of butterflies or knots in our belly…. backbends can help us to move and release stuck energy throughout almost the entire body helping us to feel balanced and clear.

In particular, it opens through the chest which opens the heart, helping to become more welcoming to love, life and relationships. Also our stomach + solar plexus area which is related to self-confidence and personal power. So balance in this area helps us to feel more empowered within ourselves.

TRAINS THE BODY TO STAY CALM WHEN UNDER STRESS OR CONFRONTED WITH FEAR

According to Traditional Chinese Medicine (TCM), we store a lot of emotions in the organs of our torso. Our backbends stimulate some of these ‘powerhouses’ of emotion storage: the hips, heart, stomach and kidneys for example.

Our backbends in particular, squeeze into the kidneys which house the emotion of fear. This allows us to confront fear, giving a feeling of letting go or becoming free. I know when I’m practicing lunges with a backbend and my arms overhead, I am sometimes reluctant to release my head backwards, but the times I do I feel so open and free afterwards. An interesting feeling! I’ve also noticed an increase in self-confidence when I’m able to remain calm and perform a backbend which initially felt challenging.

The stimulation of the nervous system paired with the use of Ujjayi Breath (the Yogic Breath - breathing in and out through the nose, constricting the back of the throat), helps train the body to remain calm + in control when perhaps our body is experiencing stress or a large emotional release. This can be applied to our life off the yoga mat, using similar techniques in stressful situations. This helps the body to deal and process stress or challenges in life without the physical overreaction of the nervous system (that fight or flight response where your heart starts racing, your breath shallows and your body prepares for danger).

So those are my 5 favorite benefits to backbends! I hope that this information encourages you to include more of these postures in your regular practice. Be sure to check out the 21-Day Open Your Heart backbend challenge on the Jess Yoga app.

Letter To My Younger Self

Dear 22-year-old me,

Trust that the journey you are about to embark on is for your highest good. You’ll feel excited, overwhelmed, hesitant, scared — and that’s okay. Give yourself permission to feel it all. Leaving home won’t be easy, but you know it’s necessary. Always follow your heart. You’ll be so grateful every time you do. Have faith that opportunities present themselves to you when you are ready. Keep challenging yourself to stretch and grow. You are so much braver than you think.

The accident you experience will be a wake-up call. Don’t be so hard on yourself. Later you will see it as a gift because it forced you to look at life differently. You’ll question what this is teaching you, why you are here and how you can move forward. There’s no rush. Give yourself time to figure it out. You’ll learn to trust your intuition, start living for yourself and stop worrying about what people think of you.

Serving others is beautiful, but don’t forget to fill your own cup. When you take time to replenish your spirit you can better show up for your community. Don’t second guess doing what you love. You can and will make a living from it, despite what others say. Start the YouTube channel. You’ll find your voice and grow confident using it. Don’t worry about imposter syndrome, almost everyone experiences it and I’m not sure if that feeling ever truly goes away. Give yourself more credit for being so fearless in following your dreams. You are passionate, hard-working and you deserve every bit of success that comes your way.

Don’t feel guilty for things not working out how you expected. People change, including yourself. And that isn’t something you need to apologize for. A person’s treatment of you is not a reflection of your worth. This person was not in a position to reciprocate love in the way you so fiercely and selflessly loved and deserved to be loved. That alone doesn’t make him a bad person. You just weren’t meant to be together.

Follow your desire to wander and explore the world. Travel on your own and embrace the unknown. You will discover a new type of love — the kind which blossoms from the freedom and exhilaration of simply being alive. Never lose your sense of wonder or curiosity. Always ask questions. Everyone you meet has something to teach you. You’ll discover home isn’t always a place, but sometimes a feeling. Living abroad will be some of the happiest months of your life. Be present, enjoy and live it to the fullest.

In two years you will experience heartbreak. The pain will feel familiar. You will be angry and sad. You’ll blame yourself. But what you need to remember is that you are enough. You have always been enough. Loving with your whole heart does not make you weak, even if the relationship came crumbling down with more intensity than it started. Be proud of how courageous you were. When you act with love, you’ll never regret it.

Be kinder to yourself because there are some things you just can’t control no matter how much you want to. Let yourself feel the heartache. Cry as if you will never love again. Cry often, because it’s what you need right now. You will love again, and you’ll be grateful for how much more sure of yourself you are after going though this.

When the stars align you will unite with your soulmate. It’s true what they say; when you know, you know. And suddenly it will all make sense. The connection will be strong, undeniable. You’ll take it slow. He’ll give you all the reminders and self-assurance that you need to remember that you deserve to be fiercely and selflessly loved.

You will take time to heal and be on your own first. This is important. You don’t need to seek comfort or security in another being or relationship — this is something you’ll discover within. Wounds and triggers from your past will resurface, but you will learn to work through them. Healing is not linear. Some days will be harder than others. Be gentle with yourself, especially on the hard days. You’ll hit a low you haven’t experienced in years and feel like you’re failing your younger self. Therapy is normal, and it’s okay to release the image you’ve built of yourself. Your therapist will tell you to write this letter, and it will help. You’ll realize what you’re experiencing isn’t you being overly emotional, dramatic or weak. This is trauma, and no one can carry that much weight on their own. You are going to realize that you cannot, in fact, carry the entire world in your arms. You can’t do it all. You need to be cared for and carried too sometimes.

Above all else, trust the feeling deep in your chest. You know that feeling. The one that says you’re wearing yourself too thin. Work. Family. The relationship. The friendships. Your physical and mental health. You have always been a fighter. Remember 18? Remember 16? 13? The times you don’t even remember but know were there? You’re still alive despite it all.

There will come a time when you’re invited to take off the armor. To surrender the layers of protection you’ve so carefully built around yourself to stay safe. You won’t need this anymore. Accept being fully seen, loved and adored for all that you are. Wear your scars proudly, don’t hide them. They are defining moments that prove your strength and wisdom and later encourage perseverance when you feel weak.

You are resilient, graceful and stronger than you know. Let yourself feel the wind between your fingers as you roll the window down and dance through the breeze. Love every moment that you’re alive, and never take it for granted. And remember that life is not life without both good and bad. You must have pain in order to appreciate, or even understand what is good. The pain and difficulty are essential in your transformation, in the elevation of your soul to its purest, most loving form.

So feel it all, 22-year-old self. You are exactly where you’re meant to be.

3 Simple Breathing Exercises To Reduce Anxiety

The breath is an immediate doorway into discovering what is happening in the body and mind. Your breathing is a reflection of all kinds of systems in the body including the muscular, respiratory, cardiovascular and neurological systems. The breath affects energy levels, your emotional state and it’s in direct relationship to your energetic system which regulates the movement of Qi or prana throughout the body.  

As you encounter stress, your breathing is impacted. Leading fast paced lives full of hyper-stimulation can compromise the quality of your breath. Because breathing is closely connected to so many systems in the body, refining your breath and healing disordered breathing habits can lead to lesser anxiety and tension.

"To become a welcome vessel for the breath is to live life without trying to control, grasp, or push away" ~ Donna Farhi

3 Breathing Practices to Soothe Anxiety and Find Peace of Mind

For all of the practices below find a comfortable position to rest. Lie on your back with your head and neck slightly supported with a small folded blanket. Use support under your knees or if that’s uncomfortable, bend your knees, place the soles of the feet on the floor hip distance apart and allow your knees to fall in towards one another.  

These practices can be used at anytime during your day when you're feeling overwhelmed or under stress. 

Belly Breath

Begin by finding a place that feels still and relaxing. Turn your attention towards your body and notice any areas of tightness. Notice tension held in the body. When you notice holding or tension take a deep breath and gently invite the body to release.

In particular, bring your awareness to the area just below your navel. If you notice gripping at your lower abdomen ask your belly to soften as you continue to relax. You can take a few deep breaths through the nostrils if that helps you settle.

After a few moments of releasing and relaxing areas of tension, begin to once again draw your attention to the area just below your navel. Invite your breath to deepen and notice the subtle way the belly moves up and down with the inhale and exhale. It's okay if you don't notice anything at first — continue to deepen your breath and relax.

Imagine your torso is a large vase. As you inhale through the nostrils the breath travels down to the belly to fill the vase. The belly rises with the inhale and gently falls with the exhale. Don't force the breath, but continue to draw the breath gently deeper into the body. Repeat for 10-20 breaths.

Lengthening the Exhale

Take the first few breaths to relax and settle your body. Feel the support of the earth as you focus on the weight of your bones dropping.

Without changing the breath place your attention on the exhale. Watch as the exhale gently releases. Continue to soften your body. After the first few cycles of natural breath begin to gradually lengthen the exhale. Over the course of 10-20 breaths invite the exhale to lengthen without straining. Don't force the breath; if you find yourself grasping for the next inhale relax and allow the breath to flow naturally.

Pause after the Exhale

Start by relaxing your body and lengthening the exhale as above. After you’ve established a relaxed and deep exhale begin to take a short pause after the exhale with the lungs empty of air. Don't hold the exhale longer than feels comfortable. Instead take your next inhale when you feel the impulse for the next breath.

See if you can slowly over time lengthen the pause after the exhale. Start by holding for one second and slowly work your way towards 5 seconds. Remember - it's not important how long you hold the breath. It's more important how you're feeling during this exercise. Never go beyond what feels comfortable. After 10-20 cycles of breath resume your natural breathing pattern without manipulation.

Grounding Practices To Self-Sooth & Stay Balanced + Centered

What are grounding practices?

Grounding practices are a set of tools used to assist you in staying in the present moment. These can be used to self soothe and/or calm and manage difficult, overwhelming emotions + sensations. You may already be practicing some grounding or self soothing exercises without even realizing it. Expanding your toolbox of skills can help you find something that allows you to stay balanced and centered in your day to day life.

What does it mean to stay grounded?

At its core, to “stay grounded” means that you have the ability to stay calm and connect to the core of who you are in the face of uncertainty. It means that you aren't controlled by the chaos externally but rather you’re in full control of your emotions, thoughts, values, purpose and the vision you have for your life.

Our world can be incredibly stressful and busy with technology and media bombarding us with constant news, notifications and updates.

This 24/7 flow of information, stimulation and never-ending task lists can quickly skyrocket anxiety levels, which can throw off your whole day or even week. Being grounded is a powerful tool for creating space for your mental + emotional health.

This doesn’t mean that people who stay grounded never get upset or worried, it simply means they are less likely to be completely thrown off by upsetting events, because they are so deeply rooted in their own being.

Some common expressions for what it means to stay grounded:

• Staying focused on the present

• Being strong in your sense of self-worth

• Having a sense of purpose

• Deeply trusting yourself

• Staying connected to nature

• Maintaining balance

• Creating space for mindfulness

What are the benefits of grounding?

Grounding techniques are useful when we feel distressed, emotionally overwhelmed, triggered or mentally removed from the present moment.

When stressed, it’s easy to get caught up in negative thoughts - whether a past difficult experience/interaction or the fear of a future situation happening. Think of the last time you felt caught up in a distressing emotion. Your body may have felt tense, your mind may have been in the past, re-experiencing previous experiences or in the future, worrying about what’s to come.

Overtime if unable to learn how to properly cope from these distressing emotions, you may even feel afraid or uncomfortable being in your body. Thus, you may develop unhealthy coping mechanisms or strategies to escape, such as binge eating, drinking or other addictions, dissociating, etc.

Grounding skills are a healthy way to help you feel in control, and are especially helpful in bringing your body back to homeostasis.

Grounding techniques help bring us back into the here and now in a safe way. The more present you are in your body, the calmer + safer you will feel.

When we notice how our body feels in response to different techniques and pay particular attention to the each sensation that feels good, we learn not only that we have more control than we realize, but also which specific tools are helpful. Closing your eyes can help you to hone in to the specific sensations or changes that occur within your body as you try different tools…

How does grounding work?

Grounding is easy to do. Simply focus on some aspect of the physical world, rather than on your internal thoughts (see suggestions below). Focus on the present rather than the past. You can close your eyes and try to pay close attention to what happens in your body when you practice each of these grounding skills. You can try a variety of techniques and rate the effectiveness of each technique in keeping you calm, balanced and centered.

Now, let’s dive into tips for how to stay grounded…

1. Meditate

   Meditation offers you the opportunity to stop, breathe, focus and reset.

   When I start my morning with a quick mediation session, it always puts me in the right mindset for following my intentions for the day.

   If meditation is new to you, start small with an easy 10-minute morning meditation. There’s no need to jump into an hour at first! And remember that meditation doesn’t have to be perfect. It’s about the connection to the intention - the important thing is to try. Taking a few moments to ponder on your intentions and feelings is an effective way to start your grounding routine.

   A few visualizations you can use during your meditation:

   • envision a shield of light around your being, protecting your energy and setting an intention of grounding.

   • think of bringing your energy back into your body and making you whole again.

   • imagine a cord anchoring you downward into the Earth’s energy, making you feel stable and supported.

   • sense your feet growing deep roots, like a tree.

   • place one hand over your heart, and the other over your low belly - visualize yourself being deeply connected to the Earth and your heart space.

2. Earthing

   A more literal meaning for being grounded includes getting your feet on natural ground, whether it’s grass or dirt.

   Feeling the sensations across the bottoms of your feet can help you reconnect to nature and root yourself in something incredibly stable.

   That connection helps relax the body, which in turn relaxes the mind.

   For those of us who live in our own heads where it’s never quiet, taking moments to ground ourselves physically + emotionally can feel incredibly soothing.

3. Journal

   Journaling is an incredible tool that can be used to train your brain to recognize patterns and implement good practice once you have accomplished a bit of a routine. Writing down your thoughts on paper can be therapeutic and help bring you back into the present moment.

   Here is a complete list of journal prompts you can use to help ground yourself when you’re feeling emotionally distressed:

   • What is real around me? Make a list of physical things you can see.. What moment am I in at the present time, and why am I journaling?

   • Identify 5-10 songs that give you the same feeling as the warm sun. Play these songs for the remainder of your journaling.

   • Think about someone in your life who has made you feel grounded and calm in times of uncertainty. Which attributes or methods did this person use that made you feel grounded? Is it possible to apply those methods to yourself? If so, write how you will commit to that.

   • Take note of the physical environment around you, focusing on your living space. How does it make you feel? What specifically about these spaces makes you feel a certain way? Take note of color, scent, temperature. Then, brainstorm action you could take so that your living space activates a pleasant state of mind.

   • How does my breath feel entering and exiting my body?

   • What can I smell? What can I hear? What can I hear? What can I feel?

   • How are my emotions right now?

   • I am safe because _____.

   • Which task or action I can complete in the near future that I know would help alleviate my stress?

   • Identify what exhausts you, and what energizes you. What have you experienced today?

   • What have I learned about myself during the journaling session, and how will I apply the knowledge moving forward?

   • I am grateful for this day because _____.

4. Self-Soothe 

   This is a general technique you can use to self-regulate your nervous system when feeling overwhelmed. When the brain is experiencing a threat (whether it’s perceived or actual), it affects the nervous system similarly as it activates our threat response. Self-Self-soothinig techniques allow for the body to calm itself so that it sends the signal that there isn’t an actual threat present. Here are some examples of ways you can mentally + physically calm yourself down through self-care:

   • Think of your favorites: movie, color, place, animal, person, season, music, etc.

   • Get yourself some tea, hot chocolate, coffee, soda, juice or water. Drink your beverage slowly focusing on the sensations of taste, smell and temperature.

   • Give yourself a regulating hug: place your right hand across your heart and put your palm against your body with your hand under your armpit. Take your left arm across the body towards the right and hold your own deltoid or upper arm close to your shoulder for a calming self-hug.

   • Take a warm shower or bubble bath

   • Light scented candles or oil

   • Play soothing music

   • Burn essential oils in a diffuser

   • Go out into the warm sun for 15-30 minutes

   • Apply a cool washcloth to your face – add lavender essential oil for a calming boost

   • Practice deep breathing or pranayama

   • Play, pet (and walk) a pet for 10 minutes or more

   • Engage in rhythmic activities (knitting, crocheting, biking, swimming, dancing, etc.)

   • Think of the things you look forward to in the next week (person you will connect with, activity, etc.)

5. Affirmations

   Repeating calming phrases or intentions can also be used as a tool to self-soothe or ground. Here are some affirmations you can use for yourself:

• I’m sorry you’re going through this.

• I’m here for you.

• I love you.

• I know this is a difficult time for you.

• You are not alone.

• I believe in you.

• It’s okay to feel this way, it makes sense to me.

• I can understand…

• You can count on me.

Different strategies work for different people, and there is no “wrong” way to ground yourself. The main aim is to keep your mind and body connected and working together.

I hope that these tips and practices were helpful for you, and I hope that you can implement some of these into your own grounding routine whenever you find it necessary!

All my love,

Jess

Brick Hotel Review x Mexico City

During my recent travels to Mexico City, I had the pleasure of staying at Brick Hotel, which is in the beautiful neighborhood of La Roma - a vibrant, hipster area of the city known for its parks, cafes, public spaces with cultural background and beautiful architecture.

Brick hotel is considered a small, luxury hotel; it has 17 guest rooms, a wellness spa area, rooftop terrace, a really cool basement speakeasy with a lounge area and bar, and two different restaurants.

Upon arrival I was greeted by the sweetest staff. Everyone there was very attentive to my needs and made sure my stay was comfortable. I was welcomed with a refreshing cocktail, and later, homemade chocolate chip cookies - which were absolutely d-i-v-i-n-e!

My favorite part about the stay was the design of my room. It had a bright, open and spacious bedroom layout, an elegant bathroom with my dream tub, and the most beautiful balcony with views overlooking the streets. It was so peaceful in the mornings, I would sit outside on the porch with my journal and meditate to the gentle sounds of the city awaking. The property itself is stunning, the design is very sleek and modern, but what I love is the pop of greenery, plants and nature within and around the building. It made me feel so relaxed and grounded during my stay!

The next morning following my arrival, I taught an outdoor yoga class to some of the hotel guests on the roof terrace. We moved our bodies, connected to our breath and found stillness within. I felt so grateful to be given the opportunity to teach in such a beautiful space! After the class we had a delicious breakfast of avocado and egg toast, fruit, granola with yogurt and coffee at Terraza95, which overlooked the city streets below.

Once breakfast was finished, I went back to my hotel room to take a shower and rest. And then I headed to Hela Spa for some much needed self-care (after a week of traveling and carrying luggage around, this was long overdue!) The luxury spa getaway at Hela includes access to three private treatment rooms, a couples treatment room, a sauna and steam room, and both male and female locker rooms. I spent the first 15-minutes in the sauna and steam room to relax my muscles, and then I headed to the massage room for a 60-minute deep tissue treatment. I felt so relaxed and calm after this experience, it was truly incredible!

Another favorite part of my stay was the incredible food. I loved that the cuisine was mixed with European bases and Mexican touches. You could tell the food was local, sustainable and of quality products. The hotel has two main restaurants; Cerrajería, which is Brick’s signature indoor restaurant, and Veranda 95, a unique outdoor terrace (pet-friendly!) ideal for breakfast, snacks, afternoon cocktails and light dinners. The hotel also has in room dinning 24 hours which is absolutely amazing.

Here were some of my favorite dishes…

Overall my stay at Brick Hotel was incredible, the staff that worked here were some of the most friendly people I’ve ever met. I was blown away by the hospitality of everyone. This hotel is truly a hidden gem - with the location in one of the best spots in the city - close to all the trendy restaurants, bars, parks, etc. I cannot wait to go back again! If you have the chance to visit Mexico City I highly recommend making a stop in La Roma and staying at this beautiful small luxury hotel. For more details, you can visit Brick Hotel’s website here.

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Yoga Stretches For Post Travel

This is a quick routine you can do to feel better after traveling. You can do these stretches in your hotel room, on your bed or really wherever you are.

Practice with me here!

70+ Inspiring Journal Prompts

Dreaming/Manifestation

• What does my dream life look like in 1 year? 5 years? 10 years?

• What am I excited to manifest in my life?

• What good habits do I need to embrace to make that happen?

• I know I will succeed because…

• I know I am full of potential because…

• I feel abundant when…

• What impact do I want to have on the world?

• What sort of energy do I want to give out to others?

• If I were as happy as could be, what would it look like?

• Plan your dream road trip...

• How would manifesting my dreams feel in my body?

• Envision your higher self. What does he/she look like?

• What is the purpose of money?

• How much money do I want to earn?

• I am proud of myself for…

• Describe your dream house/room...

• One thing I am grateful for and why…

• I see growth in…

• Baby steps I take toward my career goals...

Morning

• What are your first thoughts that flow into the mind as you wake?

• Do they hold power to restore breath, calm mind and be present?

• What are some practices to help eliminate distractions and focus on your breath, slumber and body first thing?

• What gets you out of bed?

• What are you excited for?

• What blessings can you see today that you did not yesterday?

• How do you envision your day going?

• How do you want to feel throughout the day? What can you do to cultivate + embrace this feeling?

• What ways can I show up for myself today?

• What energy will glow from within you today?

• What energy will you release from your vessel?

Mid-Day Check In

• How are you feeling today?

• Does any thought or feeling feel present?

• What does that thought mean to you?

• What are you focused on?

• What excites you?

• What can you celebrate about today?

• What are your intentions?

• How can you show up for yourself today?

• What are some things you’d like to communicate to your body?

Night

• Today I’m proud of myself for…

• What could I have done better today?

• Today I experienced joy in...

• Tomorrow I am excited about…

• What did I learn today?

• Today I am grateful for…

• Something that bothered me today was…

• Today I mostly felt…

• Where do I want to visit in my dreams tonight?

Yoga/Movement

• How do I feel now? (Before practice - physically, mentally, emotionally, spiritually, etc.)

• What is the intention for my practice today?

• What does my body/mind need?

• What thoughts were present as I moved? How did they arrive and leave?

• How do I feel after practicing?

• Are there any noticeable shifts or changes?

• How did it feel showing up today?

• A message to my body…

• If my body could talk, what would it tell me?

• What are some of my limiting beliefs about movement?

• What realistic ways can I show up for myself?

• What are some important things that I can do to keep the space of movement open and ready for me to begin?

• What are some forms of movement that feel right for me?

• What is my intention with movement?

• How do I want my body to feel? How do I want my mind to feel?

• Describe current relationship with movement and where I want to be.

• I love when my body…

Emotions

• What emotions am I currently feeling? (Write a list)

• Can I identify where these emotions are coming from - what triggered them?

• Are any emotions I’m currently feeling not my own?

• What thoughts do I feel are stuck?

• In what ways would be best to release them?

• Do I have any fears around these thoughts?

• How would it feel after releasing them?

• What practice can I use when I next identify a stuck emotion or thought?

• How can I shift my vibration higher?

• What I wish I could change…

• What does my inner critic say? Respond to it in dialogue.

• I know when I’m feeling good because when I feel good I...

How To Cultivate Mindfulness In Your Daily Life

Just like our bodies, our minds need training in order to function at their best. Mindfulness is a form of mental training that supports the mind to be more focused, effective and present to our experiences. It’s often described as the practice of bringing your full attention, in an open, non-judgmental way to the present moment. 

I like to think mindfulness also involves acceptance. Meaning that we pay attention to our thoughts and feelings without judging them — without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than getting stuck in loops about the future or the past, thus, increasing stress, which over time can take a toll on our mental + physical wellbeing.

You can develop mindfulness muscles by practicing to bring your attention to the present moment in everyday activities. Here are 4 simple ways you can bring mindfulness into your daily life:

1. BE MINDFUL WHEN EATING — Mindful eating is a way to improve your relationship to food, and even help change unwanted eating patterns or behaviors. It’s about allowing yourself to become aware of the positive + nurturing opportunities that are available through food selection and preparation by respecting your inner wisdom. 

   A few ways we can practice eating mindfully:

   • Before eating say a prayer, set an intention or simply give gratitude to the food in front of you. Think about who, how and what it took to get that food on your plate. Give thanks to farmers, grocery workers, animals, etc. and for the nutrients, energy and life that the food is about to provide for you.

   • Slow down the pace at which you eat. For example, take breaks during bites, chew more slowly, take a break to breathe and rate your fullness. In Ayurveda (yoga’s sister science) a golden eating rule is to chew each bite of food 32 times. Ayurveda says that how you eat is even more important than what you eat.

   • Eat away from distractions, such as the phone, TV, computer or even eating in the car.

   • Take note on how your body lets you know when it’s hungry and full so you can recognize these cues more easily. And then you can use these cues to guide your decision on when to begin and end eating.

   • Notice your responses to food (likes, dislikes, neutral) without judgement.

   • Choose to eat food that is both pleasing and nourishing by using all of your senses (smell, taste, sight, sound) while eating.

   • Become aware of and reflect on the effects caused by unmindful eating (for example, eating out of boredom or sadness, overeating to the point of feeling uncomfortable).

2. USE SOCIAL MEDIA CONSCIOUSLY — Social media can be a time wasting hazard as we mindlessly scroll through the feed and lose touch with the present moment. Be mindful on social media by bringing a conscious intention to the amount of time you will spend on it before starting. While using social media, notice the impact it has on your emotional state — does it make you feel good, bad, bored, interested? By tuning in to the impact of activities mindfully we can start to make more conscious decisions which support our wellbeing.

   A few more ways we can practice mindfulness online:

   • Take time to clean your feed. Unfollow people that regularly complain or post negative content, and consciously choose to follow more positive people and pages. This will make a world of difference if you end up scrolling through unconsciously, because you will unconsciously be taking in uplifting information. You get to choose who you follow. Make sure you choose well.

   • When posting, let go of your attachment to the outcome; don’t expect a certain number of likes. Unconsciously, you might think that likes = validation and that the more likes you get the more liked you are as a person, or that if you don’t get likes that you’re not liked as a person. The amount of likes you get has nothing to do with who you are, and has nothing to do with your worth. Some people actually pay for likes! It truly means nothing. Focus on posting things that you already like, versus posting things that you feel need validation or recognition.

3. BE PRESENT IN CONVERSATIONS — Using mindfulness while communicating with others simply means taking the time to be truly present. During a conversation this might look like paying attention to the body language of a speaker, being open to their emotions, maintaining consistent eye contact, really sharing the moment with them, besides actively listening to their words. In order to achieve this, we need to learn to put ourselves aside for a bit, and give space to the other person during the exchange.

   More points to consider:

   • Attempt to truly understand what the other person is saying without judgement, criticism or defensiveness.

   • In the event that you’re involved in a conversation in which the other person says something that offends you, pause. When you react without thinking, you’re jumping to conclusions. When you’re jumping to conclusions, you’re not really listening to what the other person is saying. When you aren’t listening to what is being said, you aren’t having a mindful conversation. When someone makes a statement you would normally be inclined to react, do this: Listen. Take a breath. Then respond.

   • Make your conversion other-focused. During many conversations, rather than listening to what the other person is saying, we can become more concerned with what we’re going to say next. When your communication becomes other focused, you really are trying to understand what the person is communicating. This is the true definition of listening. Listening helps create mindful conversation. Listening leads to the deepest sort of connection that we all seek.

   This mindfulness exercise may seem challenging at first, but with practice one can soon discover its importance in order to build real relationships based on genuine listening, trust and openness.

4. JOURNAL & MEDITATE — Both writing and meditation are great tools you can use to help live more mindfully. Meditation sharpens our attention and expands our awareness by allowing us to pause from the busyness of our lives in order to delve deeply into the roots of our experiences. Journaling provides a complementary practice — when we put thoughts to paper (or type them) we’re able to clear our mind and gain perspective on any given situation. Journaling is a chance to document our process, to reflect upon and release our longings and questions.

   Incorporating these practices into your life doesn’t need be time-consuming or elaborate. In fact, setting aside 20 minutes each day could be all you need to reap the benefits. Below is an effective exercise that integrates meditation + journaling — plus a bit of movement to start things off:

   Move (5 minutes). Stir up some energy: Do yoga poses, stretch, jump around, shake, make some noise — anything that lets you get in touch with your body to create a physical + emotional space conducive to meditation and journaling.

   Meditate (5 minutes). Once the energy is stirred, sit in a comfortable position, spine tall, eyes closed or gaze soft. Focus on the breath as you allow the energy gathered to settle and ground. Open up to your senses and welcome in all sensations.

   Journal (5 minutes). Express yourself from a place of spaciousness, allowing your journaling to be organic and intuitive. It could be freestyle — writing down with no direction or filter — or using a journal prompt. Write until you feel complete enough in the moment.

   Meditate (5 minutes). After you’ve completed journaling, pause, and then return to meditation. Observe the thoughts and feelings that arise from the journaling. Allow them to wash over you without judgment or attachment.

6 Realistic Tips For A Consistent Yoga Practice

Throughout the past years of my yoga journey, I’ve experienced many ups and downs as far as motivation and consistency.

Here is a brief overview…

During my first two years of practicing yoga I was extremely committed. I was practicing asana (physical postures) everyday for at least an hour. Because it was something new to me, I felt excited to practice each day. I found inspiration through connecting with the online yoga community, participating in challenges and setting goals for myself to learn certain postures. I was mostly practicing strong and intense styled yoga — vinyasa and power, because that was all that I knew. However, I soon realized that I was pushing myself too hard and not giving my body adequate time to rest and recover. As a result, I was left feeling tired and burnt out. Not only physically, but I felt my mental health starting to take a toll as well. I went through a phase where I hardly had the desire to unroll my yoga mat. It started feeling more like a chore, something I ‘had’ to do, rather than something I would look forward to doing.

Around this time I ended up taking a six-month break from both social media and my physical practice and instead, decided to focus more of my attention to my practice off the mat. At this time, I decided to sign up for a Yoga Teacher Training, where I immersed myself in a 200 hour course — learning meditation, breath-work techniques and the philosophy of yoga. This, I realized was what my practice was missing. I immediately felt a strong desire to get back into the physical practice again.

Fast forward three years and now I finally feel as though I have found the true balance in my yoga practice. I don’t practice physical asana every single day, but I am still consistent. I am a big believer in practicing yoga on and off the mat, so I try to incorporate some aspect of yoga in my daily life. I am excited to share with you some of the lessons I have learned over the years, and hopefully these tips help you to stay motivated in your own yoga practice.

1) Find your intention

An intention is essentially something you want to amplify or cultivate more of (either on the mat or in your life). So you are trying to find your ‘why’ or your purpose. So if you don’t know what your intention is, perhaps ask yourself why you practice yoga in the first place. What does yoga provide for you? How do you feel after practicing? Personally, I practice yoga because it allows me to live a more calm and mindful life. I am more present and self-aware because of the physical, mental and spiritual benefits. The reason why it is so important to find your intention, is because this is what will help motivate you to stick with your practice. I have found writing down my intention really helps. You can keep it in a journal or maybe you have it placed somewhere that you see it everyday to help remind you. Know that your intentions might change over time and that’s okay.

2) Keep it short & sweet

I think one of the most common excuses we make up is that ‘we don’t have time.’ The truth is, if something is important to you, then you’ll make time for it. Remember that it’s not all or nothing. A little goes a long way. In the beginning of my own personal practice I had this mindset. I thought, “Well if I can’t fit in an hour long class then I’m not going to practice at all.” Which is eventually what lead me to burnout because I was forcing myself to do long sessions.

But here’s the thing: it’s not about how long you practice for, it’s about showing up for yourself. Taking 10-20 minutes is all you need to get the full effects of a session. When strapped for time, I find even just a few rounds of sun salutations or 10 minutes of seated meditation can set a more relaxed tone for the day. The most important thing is to really listen to your body and learn what it needs.

3) Stick to a schedule

Set aside time each day for when you can dedicate to your practice.

This is going to be different for everyone, we all live different lives and have different schedules. I don’t believe in there being a ‘wrong’ or ‘right’ time of day to practice. I believe whatever time works for you, works for you. What I would recommend is to come up with a specific time each day (or every other day, or week, or however often you decide you want to practice) that you can commit to. Keep it consistent! If you’re a morning person then great, practice in the morning before your day gets started. Or maybe you’re the type of person who likes to workout in the evening because you like to have that as something you look forward to at the end of the day. Again, there’s no right or wrong time to practice yoga. It’s about finding out what works for your schedule and sticking to it!

Another thing that might help you is to write down in your calendar or in your phone what days you plan on practicing. Finding a regular, set time each day is so important because then you can build the rest of your schedule around your practice and not the other way around. You won’t have to worry or stress out about having to find time or a way to fit in a yoga session. If you’re practicing yoga at a studio, buy a membership rather than a single class. Yes, it is more expensive, but it also might motivate you to actually go, because you have already spent the money.

4) Find inspiration

There are so many different ways you can do this.

One way is to find a yoga buddy, someone who can either practice with you or keep you accountable, a partner, friend, roommate. So you can tell them, “hey I’m trying to practice yoga 3-4x this week, can you just check in on me, ask me how it’s going from time to time.” And usually what happens is if you share a goal with someone you’re twice as likely to stay committed to it.

I think for me in the beginning of my practice, I used social media to really help me stay inspired. I didn’t have many people in my life at the time who practiced yoga, so I turned to the online community. I started talking to other yogis on instagram and joining in on yoga challenges. I remember I tried one for an entire month and it really helped me stay accountable. You can also use Instagram to keep track of your progress, or simply take photos for yourself! It’s fun to look back on old photos to see how far you’ve come in your physical practice. It is also helpful when you’re practicing at home to record yourself so that you can check your alignment and make sure you’re practicing certain poses correctly. If you’re using social media, make sure that you’re using it in a healthy, positive way. Remember not to compare yourself.

Another easy way you can inspire yourself is by setting up a warm and welcoming yoga space in your house, if you practice at home. I love my little yoga area because I’ve filled it with some of my favorite plants and it’s just a nice, spacious area that’s really inspiring to practice in. I find it’s helpful to have a specific place set aside solely for my yoga practice that way I don’t have to worry about making more space.

5) Try a new style

As I mentioned briefly in the overview, when I first started practicing yoga, I mostly stuck to fast-paced vinyasa and power styled classes. It wasn’t until my yoga teacher training, that I was introduced to yin. After my first few sessions of this slower-paced style, I remember thinking that it was so different from what I had ever practiced before and I could tell that it was something that I needed to balance out my yoga practice.
I’m sure there are some yogis out there who might disagree with me on this, and are more committed to one lineage or one style of yoga. And that’s fine! I’m sure that works for some people. But I believe that lack of inspiration usually comes out of boredom. What I’ve learned is that a little bit of variety is better for me personally. I enjoy being able to pick different styles to practice based on how I’m feeling and what’s going on with my body. So some days I do feel like I need a good power vinyasa class and other days, for instance, when I’m on my menstrual cycle, I know that I need a restorative class. And that’s how I’ve been able to come back to a more enjoyable practice.

If you’re currently struggling to keep up with a consistent practice, or are lacking inspiration, take a look at the style of yoga you practice most often. Is there something new you can learn? If you focus solely on asana, how can you incorporate breath-work or meditation in your practice?

6) Take your yoga off the mat

This is a big one, at least it was for me, as I started transitioning into a more balanced lifestyle. Yoga is more than asana. Asana is actually just 1 of the 8 limbs of the yogic path. So I encourage you to explore the deeper philosophy of yoga. Take the yoga values of non-attachment, gratitude and non-harming off the mat and into your day. This is such a great way to incorporate yoga into your daily life. The physical aspects of yoga definitely teach us valuable lessons, like patience, acceptance and endurance. So use those lessons when a co-worker annoys you, or you miss the bus, get an argument with your sibling or parent. Take a moment to pause, breathe and calm your nervous system. Think before you react. The practice can go as deep as you want it to — physically and spiritually.

5 Simple Ways To Add Meditation To Your Day

Have you ever thought about starting a meditation practice, or perhaps wondered how you might find a place for it in your day? If so, this blog post is for you. I’m going to be sharing simple tips you can use to help incorporate meditation into your routine with ease, so that you may live a more balanced and mindful life.

Here are 5 effortless ways that it can be added into your day.

1. PAUSE FOR 30 SECONDS

   If the thought of starting a meditation practice or incorporating it into your daily routine is daunting, start small. Take 30 seconds to pause, no matter where you are or what situation you find yourself in throughout the day. This is especially important if you ever start to feel anxious or overwhelmed. Reground yourself with a few deep breaths. If you feel comfortable doing so, close your eyes and place one hand over your heart and the other on your low belly. By checking in with yourself, and focusing on your inhales and exhales, you can come back to a place of presence and awareness through balancing the nervous system and self-regulating.

2. BEFORE YOU SLEEP

   It might sound like an odd time to meditate because you’re just about to sleep, right? However, this can be one of the most beneficial times to meditate. It helps to slow down the brain and bring you into a better sleep state. This works best when done about 30 minutes before you sleep. Turn your phone on airplane mode and enjoy listening to calm music or binaural beats, or you could try a guided meditation that takes you on more of a journey to unwind and rest.

3. IN THE MORNING

   The sun is rising, the world is about to start moving and it presents you with an opportunity to be with yourself in a peaceful and mindful way before the day begins. The mornings are my personal preference for meditation as this is when I have the most control over my time and I also enjoy the quiet, still atmosphere. Meditating in the morning can help set a calm and thoughtful frame of mind going into your day. If mornings or evenings aren’t convenient for you, I’d recommend choosing a specific time you have free every day — your lunch break, for instance. You might switch it up sometimes, but having meditation regularly built into your daily schedule helps a lot.

4. SURROUNDED BY NATURE

   There‘s something about nature that is so grounding and brings you more in-tune with yourself. If you’re someone who enjoys going for walks, try a guided walking meditation. It allows you to become more present and centered as you pay attention to the sounds, the touch and the scents of nature — whether it be by the ocean, in your backyard or in the mountains. When you’re in nature, embrace the change of scenery it offers as you are simply being in the flow of it all and notice how the elements truly exist in harmony with each other.

5. AFTER A WORKOUT

   If you find it hard to be still for more than a minute, this one will definitely benefit you. Meditation can work wonders when done after a workout or any physical activity. Once your body has been moving, you will physically be more open to resting and experiencing a meditation. You can simply sit / lay, close your eyes and focus on your breath, enjoy breathing with calm music or listen to a guided meditation.

I hope these tips help you establish a more consistent routine with your meditation practice. You will find that meditation means different things to different people, so be open to embodying and reimagining this aware and present state in a way that works best for you.

Try one of these guided meditations to help get you started: