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Celebrate the Milestones

9/9/2014

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Hi friends!

I just got back from vacation and am still trying to get back into the swing of things!  Even though it was only a week, it always feels like I've been away forever when I return from a trip.  But I'm still happily refreshed and rejuvenated.  It's good for the soul to get away every once and awhile.  I speak to that a lot in my yoga classes- the idea of spending time on yourself in order to replenish.  It's so easy to give and give until we get depleted.  

The trip we took was a very special one because it's where we spent our honeymoon 7 years ago.  This was our third time back.  We're kind of addicted to this place!  But there's also another really important reason why I love this place.  Back when we first went was at the height of my anxiety.  Traveling, as I'm sure you can imagine, was a nightmare experience for me.  To get to this hotel is easily a couple of flights and then a 90+ minute cab ride.  When we first went I made myself so sick over this travel day that by the time we reached our hotel I was barely able to stand up straight without feeling incredibly ill.  That car ride was the scariest and most stressful part for me and I spent a good part of the trip dreading the ride back to the airport.  

I was also too anxious to try a lot of the activities that the resort had to offer... which left a lot of time where we just sat around the room or hung out by the beach.  I wasn't in the mind frame to take advantage of everything and it was a bummer.  

The amazing part is that I always remember those initial days each time we go back on this trip.  The flights and car ride don't seem scary anymore.  I am excited to try new things and explore different experiences.  I have so much more fun now.  I really appreciate the fact that I have these moments when I can remember how far I've actually come on my journey through anxiety.  

The path is one of the most important parts of the journey because there will be leaps of faiths and times where you step backwards.  There will be challenges and triumphs.  You'll face hurdles of all kinds and experience freedom.  Most importantly, you'll realize how truly strong you are.  

Think back about your journey thus far.  It doesn't matter if you're just taking the first steps or have been going through this for years.  Celebrate your victories and acknowledge them!  That cab ride is one of mine :)  I have a lot of them and I bet if you think about it, you have quite a few too!  

My refreshed soul is going to teach some yoga tonight and then go for a run.  My first official training run for my Disney Half Marathon in January.  <-- another milestone I plan on celebrating!  

sat nam

xo, b
















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Kundalini Meditation for Emotional Balance and Less Stress 

4/30/2014

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I wanted to share this kundalini meditation with you to help settle nerves, restore emotional balance and release a little stress.  It's super easy to do and the fact that its beginner friendly makes it a definite keeper for your stress less tool kit!

This meditation focuses on posture, breath and chanting. In kundalini, it's really important to focus on the details of the practice.  Each one is specifically designed to have the most impact it can, so try to practice this exactly as it's suggested. 

Start in a sitting position, in lotus or simply with legs crossed.  You can also do this in a chair (nice to keep in mind if you're stressed at the office or on a long flight!) 

Sit up tall with your spine straight and your chin slightly tucked. Rest your hands, palms up, on your knees. Close your eyes and focus your attention to your third eye center (the space between your eyebrows)

Now you can start the practice:

Chant: 
"SA" while touching your thumbs and index fingers together
"TA" while touching your thumbs and middle fingers together
"NA" while touching your thumbs and ring fingers together
"MA" while touching your thumbs and pinky fingers together

Everytime you chant one of those words, you press your thumb and corresponding finger together on each hand at the same time.  

Once you get the hang of touching your fingers and thumbs together with the syllables, you can begin to visualize the sounds moving from the crown of your head through your third eye space.  


Repeat this chant/practice for 2 minutes. Then whisper the chant and continue touching your fingers along with your whisper for another 2 minutes. Then repeat the chant silently while touching your fingers for 3 minutes. Then bring it back to the whisper chant for 2 minutes and finish with the full chant for a final 2 minutes. Complete the chanting at 11 minutes. 

Once completed, take an inhale and raise your arms overhead.  Shake them out!  This is important for moving and releasing your energy. Exhale and relax for a bit.  
If you're going though an especially challenging and stressful time, practice this 11 minute version everyday.  You can work up to 31 minutes if needed.  

a few things to note

This is considered one of the most important meditations in kundalini yoga and if you only do one, this should be it. so take your time and focus on the practice.

always visualize the energy moving from the crown of your head and out through your third eye center with each syllable.  this is important!  you don't want that energy to become stuck. 

practice for a minimum of 11 minutes.  

what do the syllables actually mean?
SA: the beginning, the infinity, the totality of everything that ever was and will be
TA: life, existence and creativity that manifests from infinity
NA: change and transformation of consciousness
MA: rebirth and regeneration

Ready to try it?

Get comfortable. Close your eyes.  And chant along with this music to help you get started! 
sat nam


xo, b 
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holistically hot: Acupuncture

4/11/2014

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A couple of weeks ago I went in for my very first acupuncture treatment!


Since I didn't know what to expect, I went in with an open mind... and a ton of questions!  My acupuncturist, Tom, was more than generous with sharing his knowledge and I geeked out over everything acupuncture can offer.  I wanted to share my experiences with you and give you some background on this holistically hot healing practice.


When I first entered the mindfulness spa I immediately became relaxed and a bit nervous. I was filled with anticipation. The setting inside though was super peaceful and full of books, brochures and other materials that offered a lot of info on acupunture and theraputic message.  When Tom came out to sit with me he explained the process of acupuncture and began to list a myriad of things people can treat with this practice.  He was super tuned into my energy and right away picked up on some of my nerves.  He offered to run an analysis, called an Acugraph, that would chart out my balances and imbalances and see if I had any energetic blocks.  He explained that the findings would help him plot out the actual acupuncture spots on my body when it came time for my session.  It was a painless process in which he used a little electronic sensor on different meridian points on my hands and feet. 


here are two of my charts:
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Ok, let's just check this out for a second.  Tom was able to read from my energy, before he even looked at this chart, that I seemed predisposed to anxiety, stress and worry. Then I saw it for myself right in black and white. My PC, pericardium meridian, was high. You can see that the PC influences your blood, heart, mental and emotional states. An imbalance here can cause depression, anxiety, irritability and restlessness. I had way too much energy here!

Here are some more charts of my readings:
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In addition to excess enery in my PC meridian, I was also high in the small intestine meridian and that influences mental clarity with making decisions. 

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I had split energy in my spleen and liver meridians.  Imbalances here create obsessive feelings, over-thinking, worrying and frustration depression and anger, respectively. 

Lastly, I was high in my kidney meridian and low in stomach meridian. 

After this reading, I had my session and we focused on these specific energy centers to balance them out and bust through blockages.  I left feeling pretty amazing!  I'm excited to go for my next treatment.  Tom told me it takes a few sessions to open up those blocks and imbalances. I'm down- let's do it!  

So if you were ever curious about acupuncture, there's a little background.  I don't know if every office offers that graph reading, but most acupuncturists will ask you about your health, background and intentions for the session to determine how to proceed. I loved knowing exactly why he placed a needle where he did, I enjoyed understanding how these points internally connect and influence my mental wellbeing and overall health.  I definitely believe our bodies and minds are connected. You know that saying "worry yourself sick?" Well, I believe there's total truth to that.  And if our minds can influence how our bodies feel, why can't the reverse be true? I'm eager to see after a few more sessions how my chart looks and how I feel once I'm balanced out on the inside! 

Have you ever tried acupuncture?  Have you wanted to?  Would love to hear your experiences. 


sat nam xo, b
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what santosha means to me 

2/7/2014

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I've been thinking a lot about santosha lately.  santosha is the yogic practice of contentment.


in a world of hustle and bustle, a place where people are perpetually on the search for the next best thing, is the practice of santosha even reachable anymore?  


i've been considering this on my mat recently.  when i was dealing with hardcore anxiety, i always had those thoughts... when i become less anxious i'll be happy.  if i didn't have so much pressure i would be less stressed.  if i could just reach this one work milestone or buy that one new thing i'll be completely satisfied. i found little solice in the present and was always focused on the future. 


that search for satisfaction and happiness was neverending because once i got what i thought i needed, i was already on the lookout for the next best thing, or worse, i still found myself riddled with anxiety.  


i started thinking about how my practice of santosha was shaken last year. i noticed that i had been falling into that same mindset i had when i was dealing with anxiety - if this than that.  if i just get past this one horrible thing, everything will be better. if i can make it through this tough time, things will ease up.  i came into 2014 with positive energy and was determined to make it a terrific year and truly release the resentments, mistakes and frustrations from the previous year. 


than something happened.  one little piece of my "perfect" puzzle wriggled out of place.  nothing catastrophic, but enough to make me take notice.  and i was ok with it.  i meditated.  i focused on breathing.  i let it go and was content with this little hiccup.  if this bump in the road happened last year, i think i would've exploded.  so what changed?  


it was then that i realized my mindset had changed.  i created the focus on positivity, growth and persistence for 2014 and everything that happened this year was going to happen for me rather than to me.  and i viewed this situation from that perspective.  i was content with it.  i was ok and i trusted the process.  the storms bring the sunshine. uphill climbs lead to high peaks. and i realized i had found my practice of santosha again! 


santosha is being ok with what happens.  it's being grounded amidst chaos. it's going with the flow.  it's being happy with the present moment. and for me, its trusting the process.  


everyone practices this differently.  some people focus on finding the joy in everything, others work through their feelings of dissatisfaction. i work on trusting the process and accepting the journey.  


and that's some serious gratitude ;)


sat nam!


xo, b 

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Tapping for releasing old stories

2/3/2014

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happy february all!  


we're officially one month into the new year.  i can't believe how fast january flew by!  this is a great time to check in with ourselves and see how our intentions and goals are going.  it's easy when kicking off a new year with big goals and aspirations to sometimes fall off the wagon, but what's crucial to remember is that slipping up might happen.  we skip yoga class in favor of a netflix binge.  we have one too many glasses of wine with dinner.  we indulge in a sweet treat.  we fall back into old, comfortable patterns.  


today i'm going to share a Tapping practice for when this happens- EFT to bust through those old habits!  it's going to help you when you have a slip up because it's going to kick those stories we tell ourselves to the curb!  you know the stories- they hold us back.  they justify our actions.  they convince us that maybe we can't really change.  and they shape our perceptions.  when our stories tell us that we "can't" succeed, we believe them.  when our stories make us feel weak, we start to think that maybe we can't reach our goals.  we're going to ditch those stories with this EFT practice! 


Start in a comfortable seated position and reflect on your tapping points



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start with tapping the KARATE CHOP POINT on the edge of your hand with the set up statement:  even though i have this story, i know it's not truly who i am and i can create a more empowering story for myself  (tap on this point while repeating this statement 3x)

TAP POINT BETWEEN YOUR EYEBROWS: i am commited to letting go of this story 

TAP POINT OUTSIDE OF EYE: this negative mindset doesn't serve me and i have no use for it 

TAP POINT UNDER EYE: i will not let old patterns and habits hold me back from living up to my full potential 

TAP POINT UNDER NOSE: i recognize that this story is not me, it's something i've created and cling to in order to justify behaviors that aren't empowering me 

TAP POINT ON CHIN: i'm finally ready to let this story go


TAP COLLARBONE POINT: slip ups will happen and mistakes will be made, but they don't define me


TAP POINT UNDER YOUR ARM: i'm going to recognize when these stories pop up and create more empowering thoughts 


TAP TOP OF HEAD POINT: i release these stories, these habits and these old patterns in favor of living my life with purpose and power 


practice this technique when you feel stuck and held back!  


xo sat nam,
bonnie 
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present moment musings

1/4/2014

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A little weekend inspiration

Sat nam

xo, b

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meditation for realizing your ideal self 

1/3/2014

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Today I wanted to share a mediation with you that I often use to help me clear the mental clutter and keep me focused on what is truly important to me.


I practice this mostly in the mornings because it helps set the tone of my day and keeps me living in alignment with what I want most in my life, but you can practice it anytime you're in need of a little personal inspiration. 


Start sitting up tall in a comfortable position with a straight spine, resting your hands on your thighs


Take a few deep breaths and begin to clear your mind of any worries or anxiety

Once your mind is clear, begin to imagine your ideal self

-this 'ideal self' is the vision you have of your life if every star was aligned, if every relationship in your life fulfilled you, if you were doing a job you love, living your life just the way you'd want if everything was just right!


Don't hold anything back! Envision it all!  If you can see it, you can create it


Now once you have that vision, tune into the feelings that ideal self gives you
-if you envision climbing the corporate ladder, but the feeling it gives you is uneasiness, you may need to focus more on what exactly you're seeking from climbing that ladder and see if you can create it in a place of your life that gives a more passionate feeling!


Once all of that comes together, meditate on that image and those feelings.  Try not to force any thoughts.  Allow the feelings that this meditation gives you to guide you.  Little by little your authentic and true ideal self will emerge within your meditation


MANTRA:
(while you're meditating on that image)


INHALE: I accept this as my ideal self 
EXHALE: I release anything that holds me back from living in this truth


the other reason I practice this in the morning is because i'm more tapped into my subconscious feelings during this time. that's the truly powerful component here- this meditation is guided by your deepest desires.  you may feel that something is right for you on the outside, but internally you don't feel happy or fulfilled.  

Once you come out of the meditation, grab your journal and write about your experience.  Get it all out on paper.  Write what made you feel empowered!  Write about what you felt, saw and desired in that meditation.  Then -and here's the fun part!- jot down some things that you can do NOW to create that ideal self!  

There was a time awhile back that I did this meditation and felt amazingly peaceful and happy with the thought of freedom.  I envisioned heaps of time for self-care, yoga, dinner with friends and time to myself.  At the time however, I was jam packing my schedule with classes and clients.  I thought on the outside that's what I truly needed.  I never took time to create a mental vision of my ideal life and then meditate on the experiene.  Once I did, I realized I was feeling drained and aggrevated at the fact that I had little time for myself.  I was always scheduled to be somewhere at some time.  I immediately took action and freed up my schedule.  It was life-changing for me!  I felt such a difference!  And my classes, clients, friends and family even noticed the difference.  I was much more present, less frazzled and totally tuned in.  Since then, I've made it a priority to include free time in my schedule.  It's a non-negotiable.  

So take some time to meditate on this and discover your true ideal self!  Then get to work creating it! 

sat nam, 
xo b


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cheers to the new year!

1/1/2014

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HAPPY NEW YEAR!


I love when the new year hits. It signals us to take stock, reflect and create growth in our lives.  


Yesterday in yoga I offered my students the intention of 'letting go.'  So many times on new years eve we create endless lists of goals, aspirations and dreams, but sometimes we can forget to let go of past setbacks and stories to make room for all of this new amazingness.  


I am committed to letting go of past stories that i've been holding onto and that have been holding me back from creating the things I really want in my life.  


While i'm still drafting my 2014 dreams, I thought I'd share just a few I have so far:


-Host more Present Moment Workshops 
-Daily morning meditation to set the tone for my day
-Finish all the books I've downloaded onto my iPad - the list grows daily!
-Dedicate one entire uninterrupted hour of each day studying French
-Travel! (this is going to be a big one for 2014)
-Spend even more time on my yoga mat
-Weekly date nights with the husband 


I have a very intricate goal setting system because few things thrill me more than having empowering intentions and being passionate about your dreams.


So while you're dreaming, creating, thinking and imagining today... spend a moment to think about something you'd like to release.  If past burdens, hurt and anxieties are still taking up space in your mind, body and heart, they are just simply holding you back! 


And if you're unsure if there's something you need to let go of- sit tight!  Because this week I'm going to share a creation meditation with you that will help you envision exactly what you want in your life and exactly what you need to let go of to reach that.  


Have a happy and healthy!  Cheers to a new year! 


xo
sat nam, b

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3 Herbs to Relieve Anxiety

11/19/2013

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here's a great article from MindBodyGreen on 3 herbs that help relieve anxiety
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When anxiety starts to rise in your body, it can feel like the world is closing in on you. Your breath comes in short gulps, your pulse speeds up, and your mind starts to race.

Whether your anxiety is a rare visitor who only shows up when you’ve got an important meeting in the morning, or a more consistent companion that’s been with you for years, there are natural herbal therapies that are safe, effective and non-habit forming.
Of course, lifestyle practices like conscious breathing, exercise, and ensuring that you’re eating a mineral-rich diet can make a big difference in dealing with anxiety. But when I was struggling with severe anxiety, it could seem like those common suggestions didn’t even put a dent in my suffering. My clients tell me similar stories. “I really don’t want to take medication,” they say, “because I know a lot of the anti-anxiety meds are addictive.” Then they sit for a moment and confess, “But it really feels like I need more than just the breathing exercises.”
The good news is that there are lots of wonderful herbs that are strongly effective against anxiety, and they don’t share the same risk of addiction and dependence that come with pharmaceutical anti-anxiety medications like benzodiazepines. Like all medicinals, these herbs aren’t right for everyone, but they can be tremendously helpful when they’re used at the correct dose and are correctly matched to your needs.
Here’s the lowdown on three herbs that can help you dance more gracefully with anxiety. It’s important to remember that herbs aren’t like drugs; there’s no “anxiety herb.” You’re looking for the herb that’s the best match for you.
Avoid taking any of these herbs (unless otherwise directed by a qualified practitioner) if you’re taking prescription medication for sleep, anxiety, or depression, or if you’re taking blood thinners like Coumadin or Warfarin
1. Skullcap (Scutellaria lateriflora)
Skullcap is the anxiety remedy for people who experience anxiety along with restlessness, muscle tension, and jaw clenching. If you tend to toss and turn in bed, or if you feel like you can only relax when you’re out walking (but sitting still makes you want to jump out of your skin), or if you feel like “climbing the walls” when you’re stuck inside during a bout of anxiety, skullcap can help you to unwind not only your anxiety, but also the accompanying muscular tension and restlessness. Skullcap is effective in tea or tincture (a tincture is an herb extracted in alcohol) form, but if you can tolerate small amounts of alcohol I think 20-40 drops of the tincture (for a 150-pound person) is the most effective form.
 2. Passionflower (Passiflora incarnata)
Often mistaken for an aphrodisiac because of its seductive name, passionflower is actually the remedy for people who are so burned out and exhausted that all that’s left is anxiety. This is the remedy for people who give and give until they have nothing left for themselves. The tips of their tongues are usually bright red, and they feel a sense of being exhausted but unable to rest because the thoughts in their head keep spinning out of control. They may have heart palpitations or a racing heartbeat during bouts of anxiety. 
This plant is effective in both tea and tincture form, but like skullcap, I tend to prefer tinctures for anxiety remedies because they’re easy to use and ready in an instant. Use 20-40 drops of tincture in a little bit of water (for a 150-pound person) and increase the dose by 10 drops at a time if you don’t feel relief after 15 minutes.
3. Kava kava (Piper methysticum)
Kava kava is the most famous anti-anxiety herb, and with good reason. It’s a powerful remedy that’s been shown to be effective in reducing anxiety, as compared to a placebo. Kava kava is more sedating and hypnotic than passionflower and skullcap, and some people find that it creates a blissed-out feeling. It has an intriguing taste that almost numbs your mouth, and has a long tradition of ritual use in Polynesia as well as medicinal use for its sedative and pain-relieving properties. 
In recent years there’s been some research to suggest that over-consumption of kava kava may damage the liver, so I caution clients not to use this herb if they have liver problems, if they consume alcohol regularly, or concurrently with acetaminophen. That said, there is a very long history of safe use of this herb, so as long as you don’t have any liver issues, you can feel confident using this herb up to 3-4 times per week to help relieve your anxiety. It’s effective as a tea, tincture, or capsule, but I think tea or tincture is best.

Remember, these herbs are helpers on your journey to healing your anxiety. All of your other lifestyle practices, like breath work, exercise, journal writing, a healthy diet, and reaching out for support from friends, family, and practitioners are still important — but there’s no question that life with anxiety is a lot easier with safe and effective herbal remedies in your back pocket. 

By Melanie St. Ours
Full article can be found here: http://www.mindbodygreen.com/0-10481/3-herbs-to-relieve-anxiety.html 
Do you take herbs or supplements to alleviate anxiety? I personally take daily doses of maca (an adaptogen) in my morning smoothies and make sure I get my daily B12. 

sat nam xo, b
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Stress Less Tips to Start Your Week off Right

10/20/2013

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For a lot of people Sundays can stir up some stressful and anxious feelings about the upcoming week.  I know I used to dread them because it meant the start of a new week and the start of things I found very stressful- like commuting, traffic, work deadlines and big projects.  As Sunday drew out, I used to become more and more aggitated and soon my entire Sunday was wasted on my constant anxiety about the week ahead.
To nix this problem, and find some enjoyment out of my weekend, I started some Sunday night rituals that helped me keep the peace and relax.  So regardless of whatever Monday held, I actually was able to look forward to the close of another weekend because I created things to look forward to and keep me present.
If you find yourself stressin' away your Sunday because you dread the week, here's some things you can do to stay grounded, connected and in the moment on Sundays:

-sunday night yoga class
-warm bath infused with lavender essential oils
-10 minute mini meditation, envision how your week will go MANIFEST IT!
-journaling
-catch a movie with some friends
-brew some chamomile tea
-light incense
-if you enjoy making food, bake something delicious to have monday night or prep some healthy meals to grab and go for the week
-spend some time unwinding with a book in bed before you actually go to sleep
-5 minutes EFT
-take some time to set goals for the week- mini-goals to practice stress relieving techniques, meditation or how many yoga classes you'll hit up this week

Here's to the start of a brand new week!  How will you make it amazing?

sat nam xo, b
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    Author

    I'm a formerly anxious chick that found my zen on the mat. I used yoga, pranayama and yogic philosophies to alleviate my debilitating anxiety and get my life back on track. Now, I spend my time teaching yoga, coaching others and helping people find a more peaceful path in life. 

    * The opinions expressed on this blog are solely my own and what personally worked for me. Always consult a physician before starting any new yoga or workout routine. 

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