Welcome to Yoga Unplugged Conversations

A podcast dedicated to helping you grow, thrive and gracefully make tough life decisions, so you can lead a happier, healthier life.

Yoga Unplugged Team member Sarah Burchard is your host. She invites special guests on the show to deep dive into real life issues, providing tools and philosophies to help you navigate them with greater ease.

Sarah is a freelance writer, natural foods chef and certified health coach who is passionate about promoting local businesses and food through her writing, farmers market tours and farm-to-table events under the name, The Healthy Locavore. When she is not talking food she's marketing events for Yoga Unplugged and supporting the yoga community on Oʻahu.

Today Sarah is speaking to Darity Wesley––an award-winning, best-selling author, lawyer and speaker who has travelled the spiritual, metaphysical, esoteric and personal development paths for many decades. Darity has become an extraordinary wisdom sharer over the past few years and is a powerful resource for the application of evolving consciousness.

In this episode Sarah and Darity discuss the five keys essential to unlocking who you really are, why it is a waste of time to ask "Why?" and what to do if you feel you have been "doing the spiritual work" but are getting nowhere. This is a great episode for this time of the year when we are getting ready to reflect on the past year and get ready for the next.

You can sign up for Darityʻs Love from the Lotus World emails for free by emailing her at Darity@DarityWesley.com 

Her books How To Be The Real You and You Can Transform Your Life can both be found on Amazon with their accompanying workbooks.

“The unexamined life is one not worth living.” – Socrates

Are you starting to crave a fresh start and looking for new opportunities?

December is a time for reviewing the year and planning for the next. As we get ready to embark on the next decade let us take a moment to engage in our end of year ritual using these four steps: Schedule, Reflect, Strategize and Intend.

Schedule

First, find time.

If you are a busy person, like most of us are, then you know how challenging this step can be. But, if you are reading this article you also know how important this time is. When you take the time to pull back from daily activities and pause for self reflection everyone in your life benefits.

Choose a time that is most convenient for you. Maybe it is a few hours on a Sunday morning or in the early evening, at a retreat, or even on a long airplane ride. Schedule it in your calendar to ensure it happens.

Reflect

Once you have set aside at least a couple hours of time sit down with a journal or your laptop and reflect on your life over the past year.

This is not a time to get attached to your past. It is a time to celebrate your accomplishments and learn from failures so you can strategize the best plan moving forward.

The goal here is to create clarity.

Create three separate columns that reflect each area of your life:

• Professional

• Family/social

• Personal

Think about the experiences you had pertaining to each category. Which ones were joyful? Which were challenging? With the attitude of receptivity, reflect on why those experiences brought you joy or difficulty. The goal is to learn more about yourself and nurture your own authenticity.

As Oscar Wilde so brilliantly stated, "Be yourself—because everyone else is already taken." There is never a better time than now to start being true to yourself. Own, nurture and celebrate every part of you. The planet will thrive as well as our communities and families when we stop being afraid of embracing our individuality. Besides, who isn’t tired of being the person everyone wants us to be? Or, being the person we “think” we “should” be? Or, on a larger scale, “conforming” to some way of conventional thinking?

Strategize

After you have gained valuable information from the reflection process it is time to plan a new year. You now know which areas of your personality require some “house cleaning,” which areas you would like to explore deeper and which areas you would like to nurture and grow.

Some people might liken this step to making a New Year’s resolution, but instead, consider it a course correction. Life is dynamic and full of change. It is normal to get thrown off course and become estranged to your true self. This is another opportunity to amp up your self compassion and dream big.

Take out a calendar and look at each month for the upcoming year. Have a sharp focus on the first quarter, it is coming fast!

Again, make plans for each category of your life:

• Professional

• Family/social

• Personal life

Begin by brainstorming ideas. Not all ideas will manifest, but it is important to write them down anyway so you can have a roadmap to follow.

Intend

Intention is direction and determines outcomes. Wherever your attention goes your energy flows. All great think tanks - ancient and modern - understand the power of intention. In the yoga tradition, the word is “samkalpa.” You can check out last year’s blog if you want a clearer description of how to work with it.

Samkalpa is the intention of the highest kind. This is an internal longing, a prayer from our heart. It is related to our core values and it becomes an affirmation that is non-negotiable.

For instance, as I dream big and strategize my 2020 self-care routines, family trips, trainings, projects, self-development and collaborations I simultaneously invoke my personal samkalpa, “I am peaceful and I am connected to source.” This is my internal mission statement, my inner vow that cannot be compromised.

Peace is something I long for, but it can often get lost or misplaced. So, with every big idea I have for the new year it has to align with this core value.

This samkalpa is like an inner mantra. It is a simple statement, but it is loaded full of nuances, imagery and meaning. Don’t let the simplicity of the statement fool you. The samkalpa has a charge of the highest kind and it literally lives inside you. Wake up with this mantra and try to remember it throughout the day. This intention will not only direct you to make better choices, but it will attract the opportunities you desire.

Yes, there are times when the samkalpa can get lost. That is why this cycle - Schedule, Reflect, Strategize, Intend - is a helpful reboot. Do this ideally once a quarter, but certainly at the end of the year.

“Intention is one with cause and effect. Intention determines outcome. And if you’re stuck and not moving forward, you have to check the thought and the action that created the circumstance,” says Oprah Winfrey.

Challenges will arise. How smoothly you will navigate these challenges lie in how well you know yourself and the tools you use along the way.

The end of the year is a perfect time to use those tools to strengthen your bond to yourself, re-evaluate your life goals and affirm your intentions. Take the time to schedule your year end ritual and catch the energetic tidal wave into the next decade.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Photo by Glenn Carstens Peters on Unsplash

Welcome to Yoga Unplugged Conversations!

A podcast dedicated to helping you grow, thrive and gracefully make tough life decisions, so you can lead a happier, healthier life.

Yoga Unplugged Team member Sarah Burchard is your host. She invites special guests on the show to deep dive into real life issues, providing tools and philosophies to help you navigate them with greater ease.

Sarah is a freelance writer, natural foods chef and certified health coach who is passionate about promoting local businesses and food through her writing, farmers market tours and farm-to-table events under the name The Healthy Locavore. When she is not talking food she's marketing events for Yoga Unplugged and supporting the yoga community on Oahu.

Today Sarah is speaking to Laura Christine Mansfield––a musician, internationally certified kundalini yoga teacher, master reiki teacher and a teacher of self-empowerment. Laura Christine hosts two podcasts: Tidbits and Light of Conscience. And her message is this: No one can empower you but YOU, and when you learn how to tune into yourself and honor who you really are and what you really need, you become healthier, happier, more confident and more successful.

In this episode Sarah and Laura Christine talk about the 5 stages of the spiritual journey and how to navigate them with grace. Find out why Laura Christine believes, “Just because we’re good at something doesn’t mean we have to do it” and "Nothing matters."

Connect with Laura Christine on Facebook @lightofconscience and visit www.lightofconscience.com to learn more.

When I was in my 20’s I made up a story in my head that I had to have a yoga mat and move through meditative postures in order to practice yoga.

When I got to my 30’s the story grew into something more meaningful. Now, yoga meant that practicing contemplative and meditative exercises would help me understand myself and what would bring me inner peace.

Fast forward to the present moment, now in my 40’s, and my story has changed once again. I still believe what I believed in the past, but I also now believe that yoga is nothing more than universal love.

I often share these perceptions with my students in class to show them what my yoga journey has looked like and how they have influenced my practice.

The reason why these stories have changed so much over time, however, is because of a practice I use called––Jnana Yoga.

The stories you make up

Storytelling is a powerful tool. Recounting past events that happened in your life or making up imaginary fantasies can inspire, teach and entertain.

But what happens when you make up a story about an event that is untrue?

The stories you make up are your brain’s way of “protecting” yourself.

But, instead of helping they can often create unnecessary complications.

Brene Brown is a professor, public speaker and best selling author whose work focuses on courage and vulnerability. She encourages people to use the phrase “The story I’m making up is…” at the beginning of difficult conversations.

For example, have you ever been in a relationship with someone who did or said something that caused you agitation? Did you make up a story around why they did it or what it meant? And did you find out that that story was untrue later?

The danger of storytelling, versus basing your reaction on fact, is that you may be accusing that person of doing something that isn’t true. It is the basis for miscommunication.

“Anybody who's been in — or out of — a relationship can tell you that they're full of miscommunications, misreadings, and other misunderstandings. You say one thing, they hear something else,” says Brown.

By beginning a tough conversation with “The story I’m making up is…” you are telling the other person your perception and admitting that you might be wrong about what really happened.

Another helpful practice is to take those stories and use them for introspection. This is the practice of Jnana Yoga.

Jnana Yoga

Jnana, pronounced as “gya-na,” means knowledge.

Jnana Yoga is a practice that uses knowledge to help purify the mind of misperceptions, which may be blocking you from connecting with others and living in harmony with life.

The yoga texts translate the word misperception, or “avidya” in Sanskrit, as “actively not seeing true knowledge.” They teach, that these misperceptions are the number one cause for all human suffering, making the mind run wild, causing you to cast doubts about your self worth, block solutions to problems and prevent you from taking action.

The benefits of Jnana yoga, or the pursuit of higher knowledge, is that it soothes a restless and broken soul. It purifies the mind, burning the self-made stories you make up, and creates wisdom love and compassion––enabling you to create a more meaningful connection with life.

In Jnana yoga there are three phases. First, knowledge has to be heard and received. Second, knowledge has to be repeated thousands of times in many different ways. Third, knowledge has to become a part of you.

The practice of Jnana yoga begins by asking yourself hard questions like: Who am I? What am I? What do I fear? What am I grateful for? What is joy or love?

It can also include an inquiry into your life’s purpose and/or anything else related to your relationship with the universe.

Brown’s “What is the story I’m making up” approach also works well here. For example, What is the story I’m making up about the nature of my reality? Is it is the same story my parents had? Is it a story I heard in church or from my teacher or guru? What is the story I’m making up about the career path I have chosen or my purpose in the world? What is the story I am making up about who I am?

Neti neti

Neti neti is a Sanskrit term that means “not this and not that.”

It is helpful to use neti neti when you begin asking these deeper questions. It encourages you to not settle and keep asking until you find the truth, admitting that your beliefs are not 100% accurate.

Neti neti creates wiggle room for new perspectives and insights.

Jnana yoga is practiced the same way one would peel an onion. You keep peeling back the layers by asking the same questions over and over until you can get closer to the center, or the truth.

Year after year the inquiries reveal new understandings, insights previously missed, and a penetration into the heart of the matter one seeks.

The story I told myself about yoga in my 20’s is radically different than the story I tell myself today because I keep peeling back these layers and asking more questions.

Listening to the truth

How well you can peel back the layers and find truth depends on how good you listen.

Krishna Murti––Indian philosopher, speaker and writer––is a great example of someone who practiced Jnana yoga. He pointed out the problems we have with our listening by asking these questions: “How do you listen to knowledge? Do you listen with your projections, through your ambitions, desires, fears, anxieties, through hearing only what you want to hear, only what will be satisfactory, what will gratify, what will give comfort, what will for the moment alleviate your suffering? If you listen through the screen of your desires, then you obviously listen to your own voice.”

The practice of listening is challenging, but if you desire thriving relationships, either with others or the universe, then it is important to try.

This is where a daily meditation practice is helpful and essential. It makes you a better listener.

An invitation to practice

“The Yoga Sutras” says that ignorance is the greatest poison.

When you make up stories that are not true they can create toxicity and separation at both the individual and relationship levels.

Instead of getting caught up in your story can you take the time to connect with your heart and ask yourself deeper questions to see what surfaces before taking action?

I invite you to use the practice of Jnana Yoga to prevent stories from turning into suffering. Find out for yourself how Jhana Yoga can make your life change for the better.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Photo by Keegan Houser on Unsplash

Amongst the Kriyas of yoga, Svadhyaya––known as self-study, is the second component.

Thinking back to my late 20’s I remember feeling lonely. I didn’t have a lot of “tools” back then to help me manage stress, so this feeling kept recurring on a loop resulting in serious health problems that lasted for years.

Loneliness rises with peaks in the late 20’s, mid 50’s, and late 80’s, according to a recent CNN article called, “Loneliness peaks at three key ages, study finds -- but wisdom may help,” The article reviews a study posted last December by the journal International Psychogeriatrics, which notes, “Dr. Vivek Murthy, former US surgeon general, says the reduced life span linked to loneliness is similar to smoking 15 cigarettes a day.”

No wonder I felt horrible.

Now, looking back, I can clearly see there was a link between my loneliness and not having what neuro-psychologists call “human core needs.”

Human core needs consist of three components: connection, satisfaction and safety. I had none of these. My life in my late 20’s was the epitome of loneliness, disappointment and instability.

20 years later, I am here to share what I have experienced through yoga and its healing wisdom.

Svadhyaya is the second action, or kriya, of yoga, according to the Yoga Sutras. There are three Kriyas in Yoga: Tapas (self-discipline), Svadhyaya (self-study) and Ishvarapranidhana (self-surrender).

The Yoga Sutras was written over 2,000 years ago, and back then Svadhyaya usually meant the recitation and study of Indian revered texts. It also urged one to contemplate what the Sutras called “ishta devata” which translates to “one’s personal deity.”

The ishta devata is the non-dogmatic notion that basically says, pick something you can relate to, or that inspires you, and have a relationship with it. As you engage and contemplate its nature you will become more like it and will receive its grace and guidance as it moves through you.

Fast forward to 2019, where not everybody resonates with Indian revered texts or has a “personal deity” and you start to see people embracing a wider understanding of this practice, that includes any text that inspires them as well as concepts or symbols that create sacredness, love, meaning and even mystery.

On the practical day-to-day level, Svadhyaya is also about addressing the negative emotions and beliefs that don’t serve you, supporting the positive ones that do and learning methods that help calm the nervous system so you can think clearly and make better choices.

Practicing Svadhyaya is about adopting the consistent practice of engaging with and studying the knowledge that sparks, nourishes, and educates your true being.

This is what helps us access the states of being every human needs: connection, satisfaction and safety.

What you set your attention on grows and becomes your reality. The good news is that you don’t have to be held hostage during dark times, like when you are experiencing loneliness.

The CNN article also points out that “...An inverse relationship exists between loneliness and wisdom. "In other words, people who have high levels of wisdom didn't feel lonely, and vice versa," he [Dr. Dilip Jeste, senior author of the loneliness study] said.”

I wondered what Dr. Dilip Jeste meant by “wisdom.” I went digging online and found his list entitled “The 6 Sub-Components of Wisdom,” on Evidance-BasedWisdom.com. To me, they all feel like modern day Svadhyaya practices.

I intuit these items are not trivial, and in fact contain many nuanced layers of understanding. I encourage you to read this list 2-3 times slowly to see if any create a spark.

The 6 Sub-Components of Wisdom:

(1) Prosocial attitudes/behaviors: Working towards a common good

(2) Social decision making/pragmatic knowledge of life: Practical knowledge, judgement, life skills etc.

(3) Emotional homeostasis: Managing one’s emotions amidst challenging circumstances

(4) Reflection/self-understanding: Self-knowledge

(5) Value relativism/tolerance: Able to adopt multiple perspectives

(6) Acknowledgment of and dealing effectively with uncertainty/ambiguity: Effectively navigating uncertainty and the limits of knowledge.

“Loneliness and the feeling of being unwanted is the most terrible poverty,” said Mother Teresa. This may feel true, but I believe we can do something about it. For starters, inquire into your own core needs. Ask yourself…Do I feel safe? Am I connected to myself and others? Am I satisfied with my life? If the answers are not what you hoped for… you might be feeling alone.

My teacher, Paul Muller-Ortega, always says, “Make your mind your friend.” If you want to live a more harmonious life you have to face why you are hurting and be your best friend.

Below is a list of helpful Svadhyaya practices I use regularly:

• Pick up a book or read a poem that touches your being. Find a poet, mystic, saint or sage that speaks to you and engage with them.

• Share something that inspires you with a friend.

• Before going to bed read something that inspires you. Let that be the last imprint on your brain before closing your eyes.

• Take in the good. Get in the practice of not letting positive and beautiful moments pass you by. When they are happening be present and try to feel them in the body.

• Practice noticing which experiences bring you feelings of joy, connection, and security. Cultivate these feelings by writing these experiences down in a gratitude journal.

• RAIN - An acronym for remembering how to have compassion for yourself.

Recognize where you are hurting

Accept without shame or blame

Investigate

Nurture yourself

• Question the nature of reality. Who are we and from where do we come? How does the heart beat all by itself? How does the fetus become a baby? What is this mathematical logic behind the universe? Is ridiculous happiness possible? What about everlasting peace? What happens after death? And is it an end or a beginning? What is love?

• Ask yourself—can I reduce the stress I live with by half?

The Yoga Sutras say that with time, faith and practice we will discover the “open secrets” of nature—which in fact live inside each and every one of us. From this perspective how could one ever feel alone?

I believe it is worth the effort to find out.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Photo by Magnus Lindvall via Upsplash

I’ve been a dancer and an athlete almost all of my life.

My clients ask me all the time, what my favorite form of exercise is, and I think of it like this––just like I want to eat something different every day, by body craves different ways of moving every day. Some days I want to go on a hike, other days it’s yoga, a swim, Pilates, a walk, GYROTONIC®, dancing or a combination of things.

But, if I had to choose one thing that has been integral to keeping my body pain-free over the years it’s GYROTONIC®.

GYROTONIC® helped me rehabilitate from years of debilitating shoulder and neck pain. In fact, GYROTONIC® helped me recover from chronic headaches, hip, knee and back pain too.

Let me explain. I have always had very mobile joints, so doing postures that require a lot of flexibility are my jam. Although it always felt great to be able to touch my toes with ease it also meant that I was locking out my joints without the appropriate muscular support. This went on for years.

To ease the pain I tried everything: massage, chiropractic, physical therapy, acupuncture, cupping, rolfing, energy healing and even going to a medical doctor. Although these methods helped, but they only gave me temporary relief.

I’ve had a regular yoga asana practice since the age of 18 and had been doing Pilates and weight training for a couple of years when this took place. Thinking back, I’m confident that I would have been in much worse shape, had I not been doing these forms of self-care.

I was starting to think that I would be in pain forever and be one of those dancers who would eventually need a hip replacement. 14 years later I am happy to say, that I am pain-free and feel stronger than ever.

What is different about GYROTONIC® is the symbiotic dance between the repertoire and progressions of movements, the instructor’s applications and the way the GYROTONIC® equipment supports or dictates each movement. Words don’t do it justice, it really is something you have to experience to fully understand.

With this system I have learned (and continue to learn) what it feels like to move authentically in my body. I feel the effects of the movements deep in my bones, muscles, fascia and nerves. It’s opened my eyes to unchartered territory in the way that I move and how I feel. I now know an ease in moving that I’ve never known before. I leave every session more open and connected, energized yet grounded and humbled yet inspired. These effects linger for days.

To me, a GYROTONIC® session feels like I’m dancing with a partner under water. My partner is the equipment and the water is the resistance, or in some cases the sensation of weightlessness, that the equipment provides.

GYROTONIC® equipment is something to marvel. The main piece of equipment is a unit made of a tower and handle. The tower utilizes pulleys and weights to provide buttery resistance to various movement patterns. There is also a bench that utilizes ball-bearing plates that provides consistent support for undulating the spine.

When students see this equipment for the first time I hear reactions like, “What are these torture contraptions?” “Are these sex machines?” or “Wow, what a piece of art!” No matter what your first impression is, you will surely fall under it’s hypnotic spell once you get a taste. I know I did.

From day one I knew GYROTONIC® needed to be a part of my life and that it was something I wanted to share with others. It was definitely what my body resonated with the most during my journey of recovery.

I’ve seen time and time again what an amazing compliment and cross training GYROTONIC® is to my other physical practices and I’m constantly reminded that there is always more to learn.

A Yoga Unplugged collaboration - written by Wainani Arnold, edited by Sarah Burchard

Photo by: Wainani Arnold

Tapah Svadhyaya Ishvara-Pranidhana Kriyayogaha––

Yoga in the form of action (kriya yoga) has three parts: 1) training and purifying the senses (tapas), 2) self-study in the context of teachings (svadhyaya), and 3) devotion and letting go into the creative source from which we emerged (ishvara pranidhana). - Yoga Sutras 2.1

Who doesn’t want a clear mind, that is relaxed, brilliant, and good natured?

Tense, anxious, and worried minds plague the best of us. In today’s world, stress management has become a crucial skill to develop and everyone is on the hunt for the cure.

So, what is the prescription for a tranquil, clear and peaceful mind? There are two parts: having a desire and having a practice. If you have the desire to say, “That’s enough! I deserve more!” and adopt a practice that will turn your desire into reality you have everything you need.

There is a universal practice that everyone can use no matter who you are—one that is independent of religion, culture, race or financial status.

In the yoga tradition this practice is called Kriya Yoga. The word “Kriya” means actions. These actions make up a triadic formula, that when practiced together transform an individual to a better place.

Maybe you’ve heard echos of this kind of practice before? "God grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference,” describes it perfectly in the famous Serenity Prayer.

The actions, or Kriyas, are as follows:

• Tapas (self-discipline)

• Svadhyaya (self-study)

• Ishavarapranidhana (self-surrender).

Kriya yoga aims to extract the essence of who we really are and who we are meant to be, but there are hindrances to this aim that are often hidden.

As you begin to study yourself and initiate new disciplines remember to make them realistic and be gentle with yourself. Watch as the hindrances that previously blocked your light become revealed. You will begin to understand yourself from a different vantage point and surrendering becomes less about “defeat” and more about flowing with life’s natural currents. Every moment will be a chance to acknowledge a new power within you and engage with it in order to up-level your life.

Remember, as long as you have a desire to change and the practices that facilitate those changes, a field of infinite possibility surrounds you.

We will be diving into each Kriya and how to practice them over the next few months. Stay tuned…

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Every year we take another wild journey around the sun. I have come to the conclusion, that if I don’t consciously try and “map” this journey out it can start to take a life of its own—good or bad. As we all know, life is what we choose to make it, and every new year is another chance to craft it into something special.

When you sit down this month to plot your course for next year, consider using this strategy...

1. Identify your Samkalpa

Samkalpa (Sanskrit: संकल्प)

Sam:  Connection with the highest truth; your heart

Kalpa: the rule to be followed above all other rules; time

A Samkalpa is one of the most practical tools of the ancient yogic tradition. It is an internal compass that gives your life meaning, direction and purpose. Without it, you may experience the feeling of being lost.

The word Samkalpa can be translated to “heartfelt desire.” It becomes an overarching theme for your life, a personal vow.

If you are pondering what this word means for you, I recommend getting quiet. The task of identifying your Samkalpa requires getting into alignment with your core being. When you slow down, get still and sincerely listen, you will feel your Sampkalpa start to bubble up. It will become a clear knowingness, that cannot be denied, and will be the driving force behind all that you do.

A new years intention that I often hear is, “I want to get into shape.” This is a great intention! But, it may fall by the wayside, if you don’t ask yourself the deeper question of “why.”  

When you ponder the reason behind your intention, you will discover your Samkalpa. Using the example of, “Wanting to get into shape,” a Sampkalpa may be a vow to be happier, more radiant or have more energy to play with your kids.

I like to think of my Samkapla as my co-pilot for traveling each year. I remind myself several times a day because the reality is, that change and unforeseen interruptions will happen. So no matter what is brewing, my Samkalpa will help me stay aligned, strong and resilient.

Write down and state your Samkalpa out loud, matter-of-factly, like you are living it now! Feel it in the body as if it is true and real already.

For example, “I am radiant!”

2.  Reflect upon your Samkalpa in three categories

1. Personal

2. Professional

3. Social/Family

Explore the following inquiries in all three categories of your life, in relation to your Samkalpa.

What is going well?

What is not going well?

What do I want more of?

What do I want less of?

What do I want to experience?

How do I want to live?

Who would I like to be?

This reflection process reveals insights that will allow you to craft and plan your upcoming journey.

3.  Plan Time to PLAN

“By failing to prepare, you are preparing to fail.”  —Benjamin Franklin

In order to steer 2019 in the right direction you need to create time for planning. I schedule a series of days, at the end of each quarter, for planning out the quarter ahead. During these sessions I revisit the original journey I mapped out at the beginning of the year, along with any new future opportunities that may have manifested along the way.

In addition, I check in daily and weekly to review what was initiated in my quarterly planning sessions to stay on track.  

4. Choose a companion word

You can help cultivate your character with a “companion word”.  Last year my companion word was “courage.” I chose that word as a reminder to help me trust my intuitive hits, no matter how bizarre they were. It was a good lesson for me that helped me turn my intuition into a trusted source. I wrote the word in the front my journal, so that I would see it every day and not forget it.

What is your companion word for 2019?

5. Align your intentions with an ancient mantra

There are many auspicious mantras that help channel and direct universal energy. For example, the ancient mantra Namah Shivaya, as taught to me by my teacher, is called the “Panchakshari Mantra.” It is known as the 5 syllable mantra—each syllable representing one of the five elements: space, air, water, fire and earth. Chanting this mantra constitutes its universal oneness. It calms the mind, brings spiritual insight and knowledge, enhances your perception and instills hope and faith.

Practice chanting an ancient mantra like, Namah Shivaya as you move forth on your new journey.

6. REPEAT

Did I mention that change and unforeseen interruptions will happen? The material world from which we operate is constantly changing. That means, that the outside world will knock us off course eventually.

Find your super power of "starting again.”  Meditate, remember your Sampkalpa, adjust your plan as necessary, stay true to your companion word, chant mantra and repeat.

Have faith in your Sampkalpa. Be kind and gentle to yourself. Rest when you need to and practice self-love. Remember, no one else can do it the way you can.   

How will you plan your next journey around the sun?

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Did you know that two-thirds of adults, living throughout all developed nations, fail to obtain the recommended eight hours of nightly sleep?

Sleep is crucial to our health and well-being. I have always taken sleep seriously, but after reading the book, Why We Sleep: Unlocking The Power Of Sleep And Dreams, I now have a greater understanding and appreciation for the health benefits of getting a decent night’s sleep on a regular basis.

The following bullet points are taken from Why We Sleep:

*Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.  

*Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.

*Inadequate sleep, even modern reductions for just one week, disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.  

*Too little sleep is a proven recipe for weight gain: hormones that signal hunger are released while hormones that signal satiation are suppressed.

*The ability to learn, memorize and make logical decisions and choices are compromised, as well as our psychological health, because our emotional brain circuits cannot be recalibrated.

The science of Ayurveda, one of the world’s oldest holistic healing systems, has a lot to say about sleep.  It says it is important to “wind down slowly” around 6pm each night, and to try and be asleep by 10pm, in order to avoid catching a “second wind,” which has the potential for keeping you awake for many more hours. It places great importance on synching your life rhythms with the rhythm of the planet.

I think the key words here are, “wind down slowly around 6pm.”  For me, my “ideal night” means wrapping up dinner and reducing all stimulating activities by 6pm. By 7:30pm I am reading, not social media or news, but something that is calming and relaxing. By 8:30pm the lights are out.  

Ideally, you want to be mindful of the following things in order to get a consistent good night’s sleep. I call this my “sleep damage control” list:  

• Keep your bedroom dark, cool and quiet.  

• Make an effort to go to bed at the same time every night.

• Do a “wind down” activity,  like taking a warm epsom salt bath or reading a good book (that isn’t too stimulating) before bed.  

• Refrain from excessive alcohol consumption and avoid drinking right before bedtime.  — It has now been proven that although alcohol might help induce sleep, after 90 minutes it actually disrupts sleep.

Need a little help? Here are 8 of my personal go-to’s for when I can’t sleep:

1. Rasayana Ayuvedic sleep tonic.  My first Ayurvedic teacher in 2004 taught me about this, and I’ve been drinking it regularly ever since. Rasayana means “rejuvenation.” It is a warm drink made of milk, honey, ghee and spices. You can substitute almond milk if you are lactose intolerant.

2.  Ashwagandha. This Ayurvedic adaptogen helps promote sleep and calms the nervous system.

3.  Lavender essential oil. I keep a bottle on my bed stand and apply a few drops to my wrists and pillow to promote a feeling of calmness.

4. Melatonin. Take 30 minutes before bed.

5. CBD oil (no THC). I have recently been trying this, it does make me feel more calm and relaxed.

6. Diaphragmatic Straw Breathing (favoring the exhale). Practice Diaphragmatic breathing, inhaling through the nose and exhaling through a straw, for 3-5 minutes to create a calming effect. You could also practice deep breathing techniques without a straw, but when you are holding the straw it keeps your mind on what you are doing and you will exhale more powerfully with it than without it.

5. Exercise. Often times when I can’t get to sleep I realize I have not gotten my heart rate up in awhile. It does make a huge difference.

6.  Yoga poses that help you fall asleep, like “legs up the wall” or easy forward bends.

7.  Yoga nidra. This practice can help you get to sleep and/or make up sleep debt. If I am experiencing “monkey mind” I will illicit the first stage of yoga nidra (rotating attention throughout my body). Granted this takes tenacity, but with patience and practice I have proved to myself that I can shut down my monkey mind and self-soothe myself to sleep using this technique. When I need to make up sleep debt, I do yoga nidra during the day. Just 30 minutes of yoga nidra is likened to 3-4 hours of sleep. plus a bonus 65% dopamine boost.

8.  Seated Meditation. This practice is at the heart of my life. I really believe that in the end, when we are not connected to our inner compass, life speeds up and spirals into many directions. Learning how to meditate in the upright position, and marinating in silence has been my greatest tonic.  

If we can learn anything from the animal kingdom it would be that human beings are the only species that deprive themselves of sleep. My sleep gurus are my cats. They constantly demonstrate to me, how much they appreciate sleep and how blissful it can be.

I read once, that a nurse recorded the most common regrets patients recalled before dying, and among the top listed were, “I wish I hadn’t worked so hard.” It is the constant “doing” we as humans get sucked into and without the “tools” of learning how to not “do” we become restless and overstimulated.

It is no wonder sleep becomes elusive, interrupted and secondary.  The saying “I will sleep when I am dead” is no longer working for the well being of our society. I encourage you to take action in your own life, if you are neglecting sleep, and reap its many health benefits. Not just for yourself, but also for the people in your life.  

Recommended reading:

Why We Sleep: Unlocking The Power Of Sleep And Dreams by Matthew Walker, PhD

Matthew Walker is a professor of neuroscience and psychology at UC Berkeley, the Director of its Sleep and Neuroimaging Lab, and a former professor of psychiatry at Harvard University. He has published over 100 scientific studies and has appeared on 60 Minutes, Nova, BBC News, and NPR’s Science Friday.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Photo by: Gregory Pappas

“From an attitude of contentment (santosha), unexcelled happiness, mental comfort, joy and satisfaction are/is obtained”.   - Yoga Sutras II:42

The Yoga Sutras is a celebrated masterpiece written over 2,000 years ago by the yogic sage Patanjali. This is “THE BOOK” on yoga. In just 196 short verses, or “sutras,” it addresses the shared human condition and maps out how to work towards a more liberated experience of body, mind and soul. There is no mention of flexibility or acrobatic tricks here and it is not religious or dogmatic.

The Yoga Sutras addresses these four principals:

1. Life can be difficult and suffering is real.

2. How to understand the root causes for suffering.

3. How to discover the means for overcoming these causes.

4. How to master those means.

Get to know yourself

The Yoga Sutras share that true self-care begins with having a good understanding of ourselves. Deep within the heart and core of each of us there lies many similarities.  What are these similarities and moreover how does understanding them make life better? These are just some of the inquiries that The Yoga Sutras explores. Knowledge is useful and when put into practice it can really make a difference.

Take care of yourself

I remember when I first realized that no one could take care of me and love me the way I could. To truly practice self-care is not to seek care externally from other people or things, but to learn how to find it from the inside. The Yoga Sutras share that the practice of kindness and gentleness towards ourselves is paramount. This concept is also highlighted in another of my favorite books,  A Course in Miracles, which offers this universal truth: “the outer world is nothing more than an inner condition.”  This is an important inquiry. Is it possible, that if we could practice more gentleness and kindness towards ourselves, that our outer world would transform?

Think positive

If you have been to any of my classes you will know I am obsessed with ending our time together in the self-care practice of “Santosha,” or contentment and gratitude.  No matter what is happening that day or how ugly life can get, The Yoga Sutras teaches us that this practice will produce an alchemical shift, saying that when practiced regularly “unexcelled happiness and mental comfort are obtained.”  The late Joseph Campbell put it so succinctly, “Find a place inside where there is joy, and the joy will burn out the pain.”

Learn and practice

Being a human is a miraculous gift, yet it is very mysterious. The mystics who have lived here. and are still living here now, drop maps and wisdom to help us along our journey. The Yoga Sutras is definitely one of those gifts of wisdom.  

There is a myth that Patanjali was part serpent with 1,000 heads. The 1,000 heads were a metaphor for the 1,000 ways he shared great wisdom. Each person asking from a slightly different vantage point, and each person receiving a personal message just for them. This is The Yoga Sutras.  If you have this text I invite you to grab it off the shelf and take a fresh look. If you are just now learning about this text, here are three recommendations, that I have absolutely love and return to all the time:

For beginners:

The Wisdom of Yoga: A Seeker's Guide to Extraordinary Living by Stephen Cope

For intermediate:

The Yoga Sutras of Patanjali (Sacred Teachings) by Alistair Shearer

For advanced:

The Yoga Sutras of Patañjali: A New Edition, Translation, and Commentary by Edwin F. Bryant

Just contemplating one sutra a day can bring powerful insights as you continue to travel along your journey.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

The Yogic sage Patanjali

Cupping is a method I use, during my massage sessions, to apply negative pressure to various parts the body. This technique enhances blood flow circulation in the areas that are stagnant and helps remodel myofascial tissue below the skin to generate physical change.

This negative pressure is a vacuum response, created by pumping cups on to the body. As the bound up muscle tissue and fascia gets suctioned into the cups, they unfold and release micro adhesions built up in affected areas.

I begin my sessions by warming up the muscles with hot stones, in order to give the body an opportunity to unfold in layers as we progress throughout the session. I also firmly palpate the muscles, which gives me a sense of what needs to be addressed in the body.  From the information that my client’s body gives me, I can map out what is needed in order to unwind their body.

To be truly effective, it is important to not apply more pressure. Cupping’s negative pressure application addresses the fascia, which is the connective tissue that wraps around every muscle, organ, nerve and blood vessel within the body.  When our body feels “tangled and tight," what it needs is for the fascia to be unraveled and relaxed. Cupping literally unwinds the binding factors in your fascia to give you more flexibility, a healthier skin tone, stronger tissues and a more "pain-free" body.

Cupping is an amazing way experience a deep tissue massage, without the added pressure, and with much greater benefits.   

For more information on how you can schedule Cupping with Kat visit: www.DiscoverKatalyst.com

A Yoga Unplugged collaboration - written by Kat Michelle, edited by Sarah Burchard

Kat Michelle has been involved in the healing arts for over 22 years, starting out as a massage therapist. With all of her years studying different theories and cultural healing practices, she has created her own powerful and effective blend of modalities that she now facilitates through a source of an innate guidance. Kat’s offerings include deep therapeutic bodywork, yoga, holistic health coaching, brain training, massage and cupping. You can find Kat on Maui at: www.DiscoverKatalyst.com and connect with her on Instagram @discoverkatalyst.

Happiness, peacefulness and resiliency are ways to describe our light.

So, how can you increase your own light?  You need to, basically, “hack” your brain.

Did you know that your brain is hardwired towards a negativity bias? 

According to the acclaimed neuropsychologist, Dr. Rick Hansen in his book Hardwiring Happiness, we are programmed to take in the “bad” and ignore the “good”.  He says, bad experiences are like velcro and good experiences are like teflon.

Another interesting insight Dr. Hansen offers is that, “On average, about a third of a person’s strengths are innate, while the other two-thirds are developed over time. You get them by growing them”.

To turn towards the light takes great strength, commitment and persistence. 

I am always dumbfounded why this is.

Our brains, due to evolutionary needs, are engineered to see the darkness. This puts us at a disadvantage from day one.

How can you hack your brain and create more positive circuitry?

To overcome this “stone age” default your brain is set on, it takes work.

After reading Dr. Hansen’s book, I turned up the dial on my moment-to-moment practice, by continually policing where my attention was. As much as possible, I bring my attention towards the light— experiences, projects, people, images and objects that make me smile. This does not happen quickly. I have to sit with it, for five to ten seconds, and “feel” it in the body, let my cells absorb it, and finally, let my brain’s neurons fire and re-wire.  

This is the ancient wisdom of the yoga sutras being explained in modern day language. For the yoga geeks, like me, who are familiar with “samtosha”, a niyama from the famous Ashtanga or eight-limbed path, it is clearly written that by bringing attention to the positive you will experience the “highest joy possible”.  

The positive is "devotion in motion" and it’s returns are exponential.

As Ram Das once said, “All I can do for you… is work on me…and all you can do for me is work on you.”  

We are all in this together. So, celebrate what’s going well, the small wins, a scene from nature, your pet, a child, a cherished memory... and hack your brain towards the light.

Pick up a copy of Dr. Rick Hansen’s book: Hardwiring Happiness. This book does a brilliant job of explaining how your brain has the ability to change throughout your life, and how you can literally create a more positive circuitry, or as I talk about it in my classes, “light”. You can also check out his Ted talk here.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

I read once that our shadows follow us around. We can’t always see them, but other people certainly can. Some will even point them out to you.

This can create an impulse to react with defense, denial or avoidance. These uncomfortable impulses are confirmation that your shadows are indeed real. It is important to notice your reactions and what triggers them, because these are what will ultimately limit your growth and greatest potential.

Over the last couple of months, I have been hunting down my own shadows, and doing my best to use them as teachers. This is so much easier said than done.  

Overall it has been a really good practice on patience, self inquiry and surrender. I am learning a lot about myself, and thanking my meditation practice for being a necessary means for transformation.  

It is not just people that can trigger us, but circumstances and mediums like the news or social media.   

Ramana Maharshi was an Indian saint who taught people to constantly ask important questions like, “Who am I?” He believed that by doing so, one could attain self realization.  

This beautiful inquiry is the act of soul searching, which is one way to hunt down your “shadows” that obscure your “light”.  

Rumi, the mystical poet, said: “It is not your job to seek for love—just seek the barriers that keep it from coming.”  Your barriers, shadows and triggers are not something you should ignore, but instead try to understand, for they hold the key to inner peace.  

Social media and the news are great examples for the global play of shadow and light. They can be colossal triggers that will provide insights to your personality. They can celebrate moments of magic which could be a light for one person, but a shadow to another. What other people think about something is not as important as how we “feel” about ourselves at the end of the day. If you use these mediums, and get triggered by them regularly, then I would invite you to ask yourself why that is.

You can use social media as a valuable tool to hunt down shadows. The “light” of social media is the connection with others, while the “shadows” can trigger unsavory emotions. Ever hear of the new term “Facebook Depression”?  

The psychology of social media is out—if you have not read about how it purposely makes us crazy—check this article out.  Social media is designed to trigger us, and as you already know, triggers are uncomfortable.  But again, triggers are also “keys”, and if you can become aware of, and understand why you are triggered, you can stop stunting your personal growth and mediums like the news and social media will become a different experience.  

Like Michelangelo’s David, we really are all whole, beautiful and complete. As sculptors of our own identities, we have the power to chip away what is unnecessary, so that what is left can shines brightly and serve to the world in a positive way.

I invite you to become a “shadow-hunter” like me. Grab your sculptor’s chisel and start chipping away at what is blocking your true happiness. Pay attention to what sets you off. Try to breathe, pause, notice, ask yourself why you are feeling this way. Meditate on it.  Everyone has a shadow that requires investigation. If we didn’t our world would be perfect. By helping ourselves we help others, and the world becomes a little bit more lighter and relaxed.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

I’m a planner. Always have been, always will be. My follow through is on point about 99% of the time, and I almost always have time to accomplish everything I want to do each day.

Is this because I have a compulsive Type A personality, and love the satisfaction of being able to check everything off of my to-do list? Well, yah…LOL, but it’s also because I have acquired these three very important skills over the years.

3 skills necessary for effective time management:

1. Priority Setting

“Time will stretch to accommodate what we chose to put into it….When we focus on what matters we can build the lives we want in the time we’ve got.” – Laura Vanderkam

The words, “I don’t have time” translate to, “it’s not a priority.” Don’t worry, it’s OK. Not everything in our lives can get priority status.

But, it’s time to get honest with yourself, and others about what the priorities in your life are. What are your non-negotiables? Your “I’m-a-miserable-person-if-I-don’t-do-these-things-everyday” tasks? This is where you need to start, when it comes to managing your time and building your ideal schedule.

Make a list of the things you must accomplish every day, week and month in order to be happy and feel accomplished. Do this ahead of time, instead of when the time comes. Once these decisions have been made it will be much easier later on to focus on getting them done. Make commitments to yourself and others based on your deepest values.

2. Organization

When it comes to organizing your time you need two things: tools and a good grasp of time. Things like calendars, reminders and to-do lists can be helpful tools for getting organized. But, what is equally important, is being able to determine how much time you will need to set aside for each task you need to accomplish. Whether it’s brushing your teeth or driving to and from work, everything takes time. The more dialed in and honest you are about how long things take, the more productive your life will be.

3. The Ability To Set Boundaries.

Once you have figured out what’s important to you and how you are going to get it all accomplished, you have to set boundaries, so that you can carry out your plan.

Be firm. When someone asks you to do something that doesn’t fit into your schedule, say no. This can get tricky, because as we all know, life likes to throw us curveballs when we are the least bit ready for them. So, keep this as a general rule, but don’t beat yourself up when you get knocked off course. If you end up changing your schedule, do it consciously, in a way that feels good and in line with your values.

It is helpful to plan for this, when you are thinking about your priorities. For example, if you enjoy going out for brunch when a friend calls out of the blue, or have a co-worker that is constantly asking you to cover their shift, you will need to plan for this and make room in your schedule just in case. Worst case scenario, you have blocked out time and the thing you planned for doesn't happen. I’m sure you can get creative, in order to make the best use of this time. Massage anyone?

How to put these skills into action:

Step 1: Analyze your current situation.

Track what you are currently doing every day for 1-2 weeks. Make notes of how long things take, how often you got distracted and for how long. You want a clear picture of what you are actually spending your time doing every day.

Step 2: Create a list of your top priorities.

Create different categories such as work, family, friends, health and passion projects. Think about goals you have or things you would like to do in the future. In each category choose your top priorities. Then take that list and organize them from top to lowest priority again. This is your starting point.

Step 3: Create tasks.

Every priority and goal whether it be cooking dinner for yourself, launching a new business or taking a trip will have tasks associated with them. So, what are they?

Here are examples of tasks associated with the goal of cooking dinner 5 nights a week:

• Come up with 5 meal ideas (or better yet, get inspired at the market)

• Write grocery list

• Go grocery shopping

• Prep/cook dinner

• Clean kitchen

When you start looking at your goals in this way you really start to see how involved they can be. Each of these tasks take time. If your goal is important to you (a priority) than you will figure out how to accomplish each one in the time allotted.

Step 4: Fill out an ideal weekly schedule

I do this every Sunday for the week ahead. I keep a general template that doesn’t change much week to week and fill it in, or make changes as needed. I let people know that when I make plans they need to be at least a week out, so that I can fit it in to my schedule without having to compromise one of my priorities.

For example, a sample work day of mine might look something like this:

5:30-6:45 am - Morning routine (brush teeth, drink lemon water, do mobility drills, read something inspiring, journal, meditate)

6:45-7:30 am - Write.

7:30-8 am - Eat breakfast

8-8:45 am - Make bed, get ready for work.

8:45-9 am - (travel time)

9-12pm - Work

12-12:30pm - Lunch break

12:30-4:30pm - Work

4:30-5 - (travel time)

5:15-6:30 - Yoga

6:30-7 - (travel time)

7-7:30pm - Prepare dinner

7:30-8:15pm - Eat dinner with my husband & clean up kitchen

8:15-8:30pm - Reflect on my day and write my to-do list for tomorrow

8:30-9pm - Get ready for bed and read.

9pm - bedtime

Note that all commuting time is accounted for and that only my top priorities are on the schedule. This will look different day to day, depending on what I have planned, but the basic template always stays the same: Morning routine | Work | Exercise | Quality time with my husband.

Another thing I will note here is that I do not fill any free time with things that are not meaningful to me. I rarely ever turn on the TV, I limit my time on social media and I only check my personal email 1-2 times a day (instead of several times throughout the day). These things can be time suckers and I’d rather be doing something more productive with my time.

Step 5: Constantly reflect and adjust to improve.

Are you accomplishing all of your tasks each day? If you are constantly saying no than you are either not being honest about how long each task takes, or you are not commiting to your ideal schedule (in which case, it’s probably not an ideal schedule for you). Not too worry, you can adapt and change it whenever you need to.

Helpful tips:

• Stay focused. Work on tasks one at a time until they are complete before moving on to the next one.

• Delegate. What can you get help with, so that you can focus on your top priorities?

• Make decisions ahead. Set yourself up for the week and then make a to-do list every night for the next day. This prevents your brain from becoming overwhelmed the day of.

• Schedule in free time like it’s an appointment. Your brain needs downtime in order for it to be creative. Take at least one day off each week where you don’t have to follow any kind of schedule.

• Decide what your most productive times of the day will be. For me, I am most creative during the morning and beginning of the day, my brain starts to fatigue around 3 or 4pm, so that’s the time I usually go work-out or meet up with a friend.

• Always pay attention to your calendar. Check it every day. Put ideas, tasks and reminders in there so you never forget anything. Don’t ever rely on your memory. 

• Schedule things in chunks. For example, My morning routine actually extends up until the time I leave for work (5:30-9), then I have a work chunk (9-4:30), then an exercise chunk (5-7) and then the rest of the evening is free to have dinner and relax at home (7-9pm), that’s four chunks.

• Automate as much as you can. Save your brainpower for problem solving and creating. Put it on auto pilot for everything else. Automations, such as auto-pay for bills, eliminates these tasks from your schedule freeing up time and brain space. 

• Wake up early. Unless you are sick or exhausted laying in bed all morning is a waste of precious time. Make sure you get your 7-8 hours of sleep though.

• Create routines. This way you automatically know what comes next. Consistency creates habits.

Written by Sarah Burchard

Sarah Burchard is a writer, marketer and ingredients driven chef. She is the author of The Healthy Locavore, a food and lifestyle blog that focuses on cooking, healthy habits and supporting local. Sarah also leads farmers market tours and hosts farm-to-table events in Honolulu. Follow her on Instagram to learn more about local Hawaiian food.

Do you notice the difference in your life when you put self-care on the back burner?

As a daughter, a wife, a mother of two small children, and an active member of my community I have so much more to give when my reservoir is not depleted. Practicing daily self-care makes me smarter, more patient, more relaxed and able to be more supportive to others. 

Depriving yourself of self-care will eventually cause suffering. 

For yourself, and for those close to you. Self-care is not a selfish act. When we feel mentally and physically healthy everyone benefits.

It's like what they say when you board an airplane, "Please put your oxygen mask on first before assisting small children."

Practicing self-care is like putting your oxygen mask on first. 

It is important to take care of others, but don't forget about taking care of yourself.

I have the tendency to get temporarily stuck in the "on" position when I don't get enough self-care. As a care-giver there are times when giving your all is necessary, however being stuck here is a disservice to everyone.

If you are new to this whole self-care thing, here is some inspiration. Maybe you are already doing these things, or maybe you could try something new. Either way, make sure you do something....

30 Ways To Practice Self-Care:

• Get a massage

• Try acupuncture

• Make a healthy meal

• Drink Water throughout the day

• Try a movement based class like yoga or pilates

• Meditate

• Swim

• Turn off Screens 30 min before bed

• Get 8 hours of sleep

• Enjoy a social media FAST and Detox

• Stretch before you get out of bed in the morning

• Take a walk or go for a hike outside

• Read a book

• Get together with friends

• Go to a park, museum or concert

• Incorporate Foam Rolling or Massage Balls into your routine

• Cuddle with your pet

• Take a bath

• Take a nap

• Get a mani pedi

• Get some sun

• Go to a sound bath

• Journal

• Incorporate hot lemon water upon waking

• Invigorate your skin with a body brush

• Practice good oral hygiene - use a tongue scraper, try oil pulling

• Find a way to get in nature

• Meet with a health coach

• Schedule some alone time

• Book your annual physical

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard