Embracing the Flow: My Transformational Journey Through a 200-Hour Yoga Certification

In March 2023, I embarked on a transformative journey that would profoundly change my life. I began my 200-hour yoga certification, a voyage that would not only deepen my understanding of yoga but also of myself.

We dove into the rich history of yoga, exploring its ancient roots and timeless wisdom. We learned about meditation, a practice that cultivates mindfulness and inner peace. We studied breathwork, learning how to harness the power of the breath to enhance our yoga practice. And we delved into the asanas, the physical postures that are perhaps the most recognizable aspect of yoga.

Initially, I found it challenging to juggle the many elements of my yoga practice. Reciting the breath, cueing the movement, pronouncing the Sanskrit names, and executing the poses felt like a complex dance that I was struggling to learn. But as I persevered, these elements gradually became second nature. Like a dancer who has mastered her steps, I found myself moving through my practice with grace and ease.

One of the most rewarding aspects of this journey was the community I found. I met an amazing group of fellow yogis, each of us on our own unique path, yet all of us united by our love for yoga. Together, we supported each other, learned from each other, and grew together. I am forever grateful for our shared journey.

Through this process, I also discovered a powerful tool for managing stress. Yoga, I learned, is not just a physical practice, but a holistic approach to well-being. It offers a wealth of benefits, many of which are not widely known or understood. I am grateful for the opportunity to learn this modality and to share it with others.

At the end of my training in September 2023, we had to complete a written test and practicum. I am proud to say that I passed successfully. The knowledge and skills I gained during this certification have been invaluable, and I am excited to continue my yoga journey.

Looking back, I can say without hesitation that I would embark on this journey again. It was a profound and transformative experience, one that has enriched my life in countless ways. Through yoga, I have not only learned a new skill but also discovered a new way of being. And for that, I am eternally grateful.

Here are 10 benefits of yoga that you may not be aware of:

1. Improved Breathing: Yoga teaches you how to breathe efficiently and can even increase your lung capacity.

2. Mental Clarity: Regular yoga practice can help reduce stress and anxiety, leading to better mental clarity and focus.

3. Strength and Flexibility: Yoga not only improves flexibility but also builds muscle strength.

4. Pain Management: Yoga can help manage chronic pain and can be particularly beneficial for those suffering from back pain.

5. Boosts Mood: Yoga has been found to boost mood and even help alleviate symptoms of depression.

6. Improved Metabolism: Regular yoga practice can help improve metabolism, aiding in weight management.

7. Heart Health: Yoga can contribute to a healthier heart by reducing stress, lowering blood pressure, and improving cardiovascular conditioning.

8. Better Sleep: Yoga can help improve sleep quality, which is crucial for overall health.

9. Increased Energy: Regular practice of yoga can result in increased energy levels.

10. Supports Joint Health: Yoga can help ease the discomfort of tender, swollen joints, which is particularly beneficial for people with arthritis.

Remember, yoga is not just about the asanas (poses). It’s a holistic practice that encompasses mind, body, and spirit. The benefits of yoga go beyond the physical, offering mental and emotional benefits as well. I can’t wait for you to join me on the mat!

My LOVE for Planet Earth

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I know several homeowners and they take pleasure in homeownership. New floors, new appliances, new paint, new siding, new roof. The maintenance needed to keep a home in good condition never ends. What if we looked at our planet the same way? Planet Earth is also our home. I think many of us forget this. We go home, repair and clean what’s needed but we forget our planet needs the same attention and this concept extends outside of mowing the lawn. Our planet is needed for our survival, but we do not give it the same attention as our ‘physical homes’. Our planet offers us so much and I think this is apparent by all the social reels highlighting people’s travel experiences. Our planet Earth gives us:

The SUN which produces light that gives everything on Earth energy (think of the plants that feed us)

The WATER allows us to drink and nourish our cells (we cannot go more than 3 days without water)

AIR delivers seeds and creates life

The TREES produce oxygen that allow us to breathe and bring us joy (we keep cutting down trees)

The MOON stabilizes our weather conditions and plays a role in the migration of some animals.

Given this, why aren’t we paying more attention to our planet? We spend more time watching Netflix and scrolling social media than we do taking care of our planet. The very planet we NEED for survival. Our planet has so many offerings that can add value to our lives. Not to mention that we cannot live without. But let’s focus on the value we can get outside the necessities to enrich our lives.

Grounding

If you’re not familiar with grounding, it’s basically taking off your shoes and socks and allowing the soles of your feet touch the earth. By doing so you allow electrons to flow freely between you and the earth. Grounding has been reported to help with stress, pain and sleeping disorders.

Forest Bathing

Forest bathing is a concept very well known in the Japanese culture. You descend into the forest and allow your senses to be overloaded by the trees, the smell of the earthiness of the soil, the sounds of the birds and the tree leaves rustling in the winds. Forest bathing has been reported to increase the number white blood cells in the body! WHOA! Take your shoes and socks off while forest bathing to increase your sensory experience.

Breathing Fresh Air

Sitting outside in the fresh air can bring exhilaration into your body. The air carries smells and sometimes sounds that make us feel alive. Breathing air can create a mental lightness (think of yoga or meditation). Getting out and breathing fresh air can bring new energy into your body. So, I say surrender to the air!

Natural Springs (hot baths)

Natural Springs are abundant on our planet. Many people travel to Iceland just to experience the hot springs. Relaxing in a hot spring has been associated with a reduction in stress and detoxification of our skin.

These are just a few benefits our planet provides us with. The list is endless: aromatherapy (provide medicinal and spiritual health), swimming (not in a pool) releases serotonin and dopamine, plants (either in your house or outside) promotes physical wellbeing as well as an increase happiness and the list goes on.

But back to my original thought. Why aren’t we doing more to take care of our planet given all the benefits and offerings we receive from it. I love the beauty our planet offers along with the benefits needed for my survival. Planet Earth can provide us with so much more than the basics. If we took care of our planet like we do our homes, we could be in ‘awe’ everywhere we looked. Just imagine the immense joy that would bring ;o)

Let’s Release Our Happy Hormones!

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Happiness is a sought-after state that everyone yearns to experience more frequently and deeply. It's fascinating to consider that our sense of happiness is influenced by a variety of chemicals in our brain. Serotonin, dopamine, oxytocin, and endorphins each play a role in shaping our mood, emotions, and overall sense of well-being. To enhance the presence of these chemicals, and thus our happiness, we can engage in various activities and practices.

Serotonin

Helps regulate our moods, sleeping and digestion of foods. Low levels of serotonin are associated with anxiety and depression. To increase your serotonin levels, try the following:

Aerobic activities like swimming, hiking, jogging, or dancing not only improve our physical health but also boost our mood by increasing serotonin levels (regular exercise is key). Additionally, exposure to sunlight can have a profound impact. The sun's rays help our bodies produce Vitamin D, which is linked to mood regulation. Starting the day with a sunrise walk can set a positive tone for the hours ahead.

 Massage therapy and Reiki are also beneficial for happiness. These practices can lower cortisol, the stress hormone, and increase dopamine, contributing to a sense of relaxation and pleasure. Even simple acts of kindness, such as giving or receiving a massage from a loved one, can have a significant impact on our emotional state.

 Managing stress is another crucial aspect of fostering happiness. Techniques like yoga, journaling, expressing gratitude, enjoying a soothing bath, or using aromatherapy can help calm the mind and reduce stress. By lowering cortisol levels, we open the door to a more serene and joyful existence.

Dopamine

Dopamine, often referred to as the 'reward chemical,' can be increased through dietary choices. Foods such as avocados, chocolate, and oatmeal are known to trigger dopamine release, offering a delicious path to enhanced pleasure and satisfaction.

Oxytocin

Oxytocin, often referred to as the 'love hormone,' plays a crucial role in forming social bonds and increasing intimacy and trust. Here are some effective methods to naturally boost your oxytocin levels:

Embrace Physical Intimacy

Simple acts like a warm hug, a gentle kiss, or intimate moments can significantly elevate oxytocin.

Acts of Kindness

Performing altruistic acts, such as volunteering, helping a neighbor, or donating to a cause, can foster a sense of connection and release oxytocin.

Meaningful Conversations

When engaging with others, truly listen and contribute thoughtfully to the discussion. Acknowledging and appreciating the time spent together can deepen relationships.

Mindful Meditation

While it may seem less direct, regular meditation can stimulate oxytocin release. Short, guided sessions can be equally effective and fit easily into a busy schedule.

By incorporating these practices into your daily life, you can enhance your emotional well-being and strengthen your connections with those around you.

Endorphins

Endorphins, often dubbed the body's natural painkillers, are pivotal in elevating one's mood and promoting a sense of well-being. Engaging in activities like vigorous exercise, enjoying a healthy meal, or even indulging in a relaxing massage can significantly boost your endorphin levels. These activities not only enhance your physical health but also contribute to a happier, more fulfilled state of mind.

 Reflecting on the variety of actions that stimulate these feel-good hormones, it's clear that many are easily accessible and can be seamlessly integrated into our daily routines. From the simplicity of basking in sunlight to the invigorating rush of a workout, each activity holds the potential to enrich our lives with joy. By intentionally incorporating such practices into our day, we can foster an environment conducive to happiness and well-being.

 In conclusion, the pursuit of happiness is an active journey, one that is greatly influenced by our daily choices and habits. By understanding the power of our happy hormones and consciously engaging in activities that elevate them, we can unlock a more joyful, stress-free existence. So, take a moment to step outside, savor the warmth of the sun, or simply breathe deeply—each action is a step towards a happier you.

Give voice to your thoughts below!

The Healing Benefits of a Relaxing Bath

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We are exposed to so many stimuli during the day that it is easy to understand why unwinding in the evening is so essential to our well-being. Baths are truly healing for me, and they bring me much needed peace and comfort. Bath time is an opportunity to purify my mind in a leisurely ceremony to soothe and calm my body. There are so many benefits associated with taking a hot bath and practicing a bath ritual can help activate your senses and calm your restless mind after a long day. Since baths are part of myself-care routine, I wanted to share the benefits of engaging in this soothing ritual.

• Meditative benefits

  The set-up associated with bath time can be meditative. Hearing the stream of water run from the faucet, preparing your candles around the bathroom or tub, adding your favorite salts or essential oils can slow down your mind and take you from a mind-racing stressful day to a more relaxing day as you prepare for your ritual.

• Stress Reliever

  Dipping your body in the hot water offers relaxation that comes from the weightlessness of the water as well as the waves of the water hitting your body.

• Relieve Sore Muscles

  Adding Epsom salts (1-2lbs) per bath can help relieve muscle soreness and support a goodnight’s rest. Epsom salts contain magnesium sulfate that help relax muscles and calm the central nervous system.

• Help Skin Conditions

  Adding moisturizing oils can help improve the skin. Adding an oil, like jojoba, improves the skin barrier function. Also, once exiting the bath applying a moisturizer can intensify this effect.

• Improve Blood Circulation

  Taking a hot bath and using a body scrub can help improve blood circulation as the veins and arteries expand thus allowing blood to flow more freely.

• Improve Sleep Quality

  Your sleep quality will improve upon taking nightly baths. Baths allow the mind to rest and relax and upon exiting the bath your core body temperature drops. The lowering of your body temperature will signal your natural flow into sleep.

• Detoxification

  The hot water will open your skin pores and allow your body to detox and release toxins, which results in a rejuvenated you.

• Manage Headaches

  Baths can help relieve those annoying headaches. As you relax into your bath the mood-enhancing hormone serotonin is released and pain-relieving endorphins are released.

Be mindful of how hot your water is. It should not be so hot that you are about to faint and induces heat-stress. And drinking a tall glass of ice water after a hot bath will help you feel more invigorated as the water will replenish the lost fluids from your body.

Tips to Help Sleep Peacefully

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Sleep is essentially--a true non-negotiable for everyone. Getting enough sleep has many benefits which include improved energy (think of a midday power nap), improved immunity and decreased levels of inflammation. Below are tips that will help you improve your sleep and get the most peaceful night possible.

Essential Oils
There are different oils that can aid in a good night’s rest. Finding an oil or combination of oils will vary person to person. You can use the oil two separate ways: topical or oil diffuser. If you choose topical, always dilute the oil first with a carrier oil like almond or jojoba oil. And place the oil on the soles of your feet or back of your neck. Good oil choices include Lavender, Roman Chamomile, Clary Sage, Sandalwood and Vetiver. This is not an all-inclusive list. There are more that can achieve a peaceful night’s rest. Explore oils that work best for you and your body chemistry.

Foods that Boost Melatonin
Certain foods can boost melatonin in your body that can aid in restful sleep. This includes walnuts, cherries, tart cherry juice (my fav!), eggs, beans, chicken, turkey, salmon. Again, not an exhaustive list but a good start to boost the melatonin in your body.

Avoid Sleep Disruptors
Caffeine, Alcohol, Sugar, Blue-Light, NSAIDs (yes). Now I know these things are important to many so let us clarify.

• Caffeine-is a stimulant and can suppress melatonin. Avoid later in the day if you have trouble sleeping.

• Alcohol-while many people find that alcohol makes them sleepy. Alcohol can lower sleep quality causing you to wake since it does have a diuretic effect.

• Sugar-the highs and lows that sugars provide can lead into the night causing restlessness.

• Blue-light-can trick your brain into thinking it is daytime and thus suppress melatonin production. So, avoid the computers, phones, and TV’s at least an hour before bedtime.

• NSAIDs-can decrease your melatonin production thus making it harder to fall asleep.

You should avoid these items later in the day as they can disrupt your sleep.

Wind-down
Having a nightly ritual to wind-down is a wonderful way to relax. My nightly routine includes a soothing bath. But you can also engage in restorative yoga, drink relaxing chamomile tea, or listen to a calming music playlist.

Sunlight Exposure
Getting sunlight exposure during the day helps to regulate your circadian rhythm. Without getting too scientific your body is on an internal clock. And your body uses light and other signals to decipher between day and night. Your circadian rhythms regulate the production of different hormones throughout the day, and this includes the release of melatonin.

After a good night’s rest

You should feel refreshed with renewed vigor. Quality sleep is extremely important to our overall health. Once you find a routine that works well for you, not only should you feel rejuvenated, but your body and mind will thank you as well!

Renew the Sole

I can recall the first time I experienced reflexology. Me and my bestie wanted some much-needed self-care, and we did not know exactly what it was going to be. We just finished an amazing brunch and drove ourselves about town to see what we might embellish in. ah ha! We noticed a sign for ‘reflexology and massage.’ We found our self-care practice for the day!

As we entered the reflexology parlor the lights were oh so dim, the massage chairs were oversized, and the staff was dressed in white. Naturally, the ambiance instilled peace and I immediately felt the tension in my body slowly melt away in this calming environment.

As I sat there, and my healing masseuse started massaging my feet this surge ran through my body and soul. Honestly, it was not like anything I had experienced. It was Euphoric. You feel this energy swim from your feet to your head. It was electrifying. After our experience I told my bestie this needed to be a habitual self-care practice. She agreed.

Reflexology can replenish your soul and help you let go of worry and stress while also providing health benefits. In addition to being calming it can help rebalance your energy and emotions. If you are not familiar with reflexology the simple version is there is a mini map on the soles of your feet that correspond to different areas (structures and organs) of your body. By applying pressure to your feet, you stimulate the body’s power to heal and improve your well-being... Well. Well.

Lower Back
Use your knuckles to massage the heels of both feet

Tension in shoulders
Use your thumb or knuckle to massage the ball of your foot just under your little toe

Headache
Massage your big toe on each foot

Backache
Use your thumb to rub the arches of your feet

The points above are a DIY approach for at home reflexology self-care. This approach may not give the same exhilaration you will find with a trained reflexologist, but it is a good start.

Reflexology can be a healing benefit for your mind, body, and soul. ENJOY!