Sensuality vs Sexuality by Dr Cat Meyer

Sensuality vs Sexuality....Not the Same

Sensuality is different than sexuality, and it is an important distinction.

Sensuality is full presence and living from your five senses. Our senses being not only the data that is input to our brain from the external environment to signal reward and threat, but it is also the juice of our everyday and what gives sweetness to life. Sexuality is the intentional behaviors to connect, control or play, involving a more primal energy. Driven from the innate wisdom as human beings, we can feel it arise as if from deep within.

Sensuality can connect us to this primal nature, as it connects with our memory system in the brain and activates associations we have made with sex. There’s a specific fragrance that every time it passes through my nose, I am instantly transported to this time I was being sexually teased by this man I had been flirting with for months. I visually see a woman’s bare back, feel the sensation of a caress on my face, taste the lips of my lover’s kiss, smell the musky scent of a man’s cologne and my body responds with arousal. On the other hand, sensuality can also stand alone. We can be sensual in the way we move and interact with our day. From being grounded in the body and walking in a way that we are in full awareness of the sensation of the air against our face, the pressure of the bottom of our feet to the earth, the caress of our own skin. We can experience so much pleasure in the mundane tasks when we connect with our feeling body. And when we practice this state of being, we find and practice the experience of passion.

Now, sexuality can exist without sensuality and the practice of passion, but why would we want to do that? Sexuality without sensuality is simply the physiological responses of our body. We may experience pleasure, but it would be less optimal and more drive based to fulfill an internal pressure. We can even make our quickies become more amplified by our presence and senses.

Now let’s consider sensuality and passion as a practice, shall we?  

“Anyone who is observant, who discovers the person they have always dreamed of, knows that sexual energy comes into play before sex even takes place. The greatest pleasure isn’t sex, but the passion with which it is practiced. When the passion is intense, then sex joins in to complete the dance, but it is never the principal aim.” ~ Paulo Coelho

I love this quote incredibly. And it’s not to create shame for anyone who may not have experienced this passion pre-sex yet or anymore but to encourage a SLOW DOWN and focus on the build up of energy and anticipation--in whatever stage of your relationship.

He states passion is PRACTICED and I couldn’t agree more.

To savor the progression and enjoy the meetings, subtle touches, eye contact, buzz in the body without necessarily having to push faster for more...just yet. It’s like being in the enjoyment of the pleasure at THIS point and excited for the potential development.

And further, let me remind you that sensuality brings the vitality to our every day. We can embody it in our actions, smiles, passion, play for all that is and isn’t involving sex. The problem is that we label certain behaviors or attitudes as sexual and because of social conditioning and fears around what it means to be sexy, a sexual being, or just really expressive or intense, we may try to inhibit it, down play for the comfort of others. (Let me be clear I’m not talking about non-consensual behavior)

What happens with us when we try to do this? We aren’t living in full vitality which causes us to cap our pleasure potential and cap our passion/sexual potential with another.

Just for today, let’s try it out:

Let’s practice savoring.

Let’s practice pleasure in our activities.

Let’s tease ourselves and/or our partner.

Let’s go to the edge and then back down.

And go at it again.

Build, babes.

And let’s create a super palpable pleasure field of vitality and sensuality.

Check out Dr Cat Meyers Sex, Love, Yoga Retreat in Costa Rica- April 14th to 19th, 2018!

Becoming Open by Tracy Lynn

How yoga completely changed her life, and how she has dedicated her purpose to giving that back.... 

"I happened to have been raised an athlete. My parents had accolades for their swimming careers and I spent my childhood on pool decks watching bodies achieve amazing things. I was born to move. Designed to harness my muscles. When I was 12 years old, I became clinically depressed, switched schools, committed to a sanitarium, developed an eating disorder and began medicating myself with drugs and alcohol shortly after. Once I hit high school, my priority was medicating, fixing myself and pulling the ripcord from reality. My parents watched the swimming times decrease, watched my body wilt to a whisper and did everything they could to help.

At a mere 17 years old, I was close to death. Daily drinking and drugs, hardly eating. Drinking and driving everyday. Showing up at work and coming home in full blackout. Using my experiences as the reason why I am like this, I found the fork in the road. I hit bottom and knew that I needed to change everything. In December of 2006 I was a young woman that felt like she had lived a lifetime. While the substances and coping mechanisms changed after that, my little body suffered in other ways. Becoming healthy was a marathon, not a sprint. After about one year of sobriety, I was getting better. I had found freedom but knew I was missing a link. The program that helped me spoke about sobriety, community and service but within that triad a parallel triangle was missing: body, mind and spirit.

I was at community college in California and thought to myself, “I need to move.” I felt stuck and heavy. Detached from my body. I intuitively signed up for a yoga course not knowing the journey I was embarking on. I’ll will never forget my first class. When I did my first Surya Namaskar A, I felt my body was a foreign land. Breathing was difficult, planks were phenomenally challenging, but I never once felt like it was something I couldn’t do. I knew that I needed to be here. And as the two hour class wound down, my instructor told us to lay down and to meditate.

Savasana. Quiet. Stillness. A foreign language. Since my drug addiction, it was rare for my mind to seek anything other than relief. Even with a year sober my mind was loud. I was still scared, putting myself through college and having a relationship was difficult enough. I fought the stillness. Then, I surrendered. On that wrestling mat repurposed for a yoga class, I was still. I saw colors swirling and dancing behind my eyelids. And I said to myself, yes. This is it. I finished the semester creating a sequence, not knowing years later that movement and creation of it would be my life.

After years of digging through this all I am still a student. Forever a student. Especially as a teacher I am a student. The asana is the teacher. The pranayama is the teacher. Even if I have done one million Surya Namaskar A’s, I still have everything to learn from them. When I do yoga I imagine my wild self being released and tamed at the same time. Expanding and contracting. Not just my physical body but my consciousness. When my own mentor asks my feet to be connected to Mamma Earth, my heart to be open to the heavens, it feels like the first time. Becoming open is my practice. Knowing that I know nothing is my practice. Learning as a teacher and teaching to learn is my bliss."

...Tracy Lynn Stanbury is a movement guide that believes in the healing power of yoga in all its manifestations. With an eccentric background in athleticism and yoga, Tracy has studied and pulls from her dance experience that includes ethnic movement forms, fire dancing and multiple disciplines of yoga. She guides power vinyasa, sculpt, barre and pilates fusion classes throughout Los Angeles and in mental health facilities. She works to produce an experience that makes her students feel challenged, intrigued and most of all empowered. 

You can find more info on her retreat here >>  Costa Rica Retreat, April 21st to 27th!

Acro Yoga, Connection Through Movement and Play by Andrew Sealy

By Andrew Sealy

Imagine a practice where students literally and figuratively elevate one another. A practice where creativity and self-expression are encouraged, and working together to shape effortless union is the goal. A practice that draws hundreds of yogis to a 40 x 40 foot square lawn, notably called “The Green” in Santa Monica, every Sunday to move, connect, and play. A communication-based practice built on trust and connection that has been shared worldwide and continues to grow rapidly with thriving communities in over 83 countries. This is AcroYoga.

While AcroYoga has its base in the philosophy of Yoga, it is more than a dramatic and eye-catching partner yoga form. This practice teaches us something valuable about relationships—with ourselves as well as our tribe since the ability to connect is integral to relevant relationships. Connection is the core of AcroYoga.

My first experience of the power of connection through AcroYoga was at one of the community’s AcroYoga Jams more than three years ago. We had just finished the final module of our 200-hour training and our teacher Rocky, brought us to an AcroYoga Jam in a San Luis Obispo park. When Rocky first mentioned AcroYoga, I thought it would be an advanced technique beyond my reach. Little did I know that this accessible practice would transform the way I communicate and draw me closer to a network of yogis who are positively influencing the world through divine play and healing touch.

There was a sense of magic at play when we first stepped onto the grass field, where I immediately saw a group of yogis supporting each other. Some were standing with their feet on their partner’s knees, balanced only by the connection of their hands, while others watched closely to learn the moves. We joined in and I found myself on the grass with my friends trying to balance one another’s hips to feet, and hands to hands.

I discovered that with the support of our friends, my teacher-training partner Molly and I were able to execute beautiful asana with only a few minutes of practice. In these poses, I felt a deeper sense of our underlying connection. Adjusting to Molly’s movements while finding my foundation on my back was a surprisingly grounded feeling. I had never experienced anything like it, it was a little like legs up the wall holding a 100 pound sand bag with a mind of its own. Little by little, we found the sweet spot where everything was stacked, stable, and easy. We locked in, eye to eye and hand to hand. The uncomfortable vulnerability began to dissolve as time stood still. The connection of our hands, eyes, and feet to hips was intimate and healing. It’s not often that you hold someone in your hands and balance them from falling. At first it was confronting; we had to communicate and assess our alignment to make sure everything was placed correctly.  

We both felt that practicing with a partner in this way increased the engagement and fun factors compared to a solo yoga practice. Once we moved through the first few seconds of uncomfortable vulnerability, we entered the flow state in which we explored support, created shapes, and enjoyed intuitive yoga creativity. It was like a mix of salsa dancing and Twister. “This foot goes here, that hand goes there, and voila, we got it: BIRD!” My first AcroYoga pose! It felt exhilarating to balance another full-grown yogi on my feet.

In those first 10 minutes, I realized that I loved AcroYoga. I spent the next two years expanding my understanding of the practice. Almost every Wednesday, I returned to that park to lean on the support from my peers. I realized how the partnership and human interaction that AcroYoga provided filled a deep need in me. I felt nourished and welcomed into a community that challenged me to step outside my comfort zone and celebrated collective achievement. The practice even brought me closer to people I thought I once knew.

Most importantly, I was captivated by the personal transformation I witnessed taking place within my own heart. I went from guarding my heart from being hurt to allowing myself to be vulnerable for the most authentic aspects of myself to shine through. When I practiced AcroYoga with Molly, I could move intuitively and we laughed when things when awry.  It was fun to fall and even more fun to support each other through mutual accomplishment. When we accomplished a new flow or pose, it was a mutually shared celebration.

Through these experiences, I realized AcroYoga is more than just a style of partner yoga, it is a community of creative thinkers and active problem solvers. I witnessed how the AcroYogis took care of the park, looked out for one another, and brought wonder and imagination to the other communities they were involved in. I observed how AcroYoga breaks down fear and builds up genuine trust. On many occasions I have witnessed AcroYogis trying a new move with a spotter to make sure everything was safe. AcroYoga became a team practice where the smallest community equals three, and it made new things fun trying to switch roles and collaborate on fresh perspectives.

Soon after my first AcroYoga experience, I moved from San Luis Obispo to Seattle; later I moved from Seattle to Orange County. In all of these places I found thriving and unique AcroYoga communities. After two years of flying in these cities, I arrived in Santa Monica, in the midst of the SoCal hubs for yoga, conscious movements, and creative community. I was welcomed with open arms to a community that was ready to help me take my practice to the next level.

AcroYoga: An Introduction

AcroYoga comes from the Greek root Akros, meaning High and the Sanskrit word Yoga meaning Union. Together they form AcroYoga: High Union. AcroYoga is a community-based practice that encourages personal transformation through partner poses and genuine human connection. AcroYoga invites you to experience the full spectrum of your being through opportunities to give and receive, support and be supported, experience strength and sensitivity. It is a systematic approach to health and healing, designed to be accessible for everybody no matter shape or size. The best part about it is that it is fun to watch and even more fun to do. It brings people together the old fashioned way, through human interaction, touch, and play.

One of fathers of modern yoga, Krishnamacharya, was a pioneer in the blending of acrobatics with yoga. There is footage online from 1938 of Krishnamacharya flying his children and students in postures similar to modern AcroYoga.

The modern AcroYoga practice, community, and organization first came together through play. Co-founder Jason Nemer met AcroYoga’s other co-founder, Jenny Sauer-Klein, in 2003 when they were introduced in San Francisco by mutual yoga friends. Jason had trained and competed at the Olympic level in gymnastics and was also a skilled acrobat. Jenny had both taught and studied Contact Yoga and partner flying massage. Their initial meeting turned into the first AcroYoga Jam — a spontaneous exploration of poses that lasted for hours. It was Jenny’s first time playing with the high-level hand balancing and Jason’s first time receiving therapeutic flying. Now both of those are foundational to AcroYoga.

Creative brainstorming led to the development of a partner practice that would blend their passions and talents. In January 2004, they taught a life-changing partner doubles acrobatics class. AcroYoga as a system was born. Twelve years later, AcroYoga is practiced in 83 countries with more than 650 teachers who share the practice with enthusiastic yogis willing to move, connect, and play in a new way.

AcroYoga around the World

In the Los Angeles area, there are over 20 AcroYoga Jams in any given week, where practitioners learn from each other and play freely facilitated by community leaders called JAMbassadors. In addition to Jams there are organized classes taught everywhere from yoga studios to community centers. The AcroYoga organization hosts Divine Play annually in Portland, the largest convergence of AcroYogis worldwide.

You can even go on an educational vacation with the community; at AcroYogaFest Jamaica teachers share their skills in more than 30 classes over seven days. The 2016 retreat will be April 18-25 at Jake’s Hotel on Treasure Beach. The people of Jamaica are excited for both the event and community-building that AcroYoga has done to bring positive touch awareness to the schools and children of Jamaica.

At AcroYoga.org there is a functional map that lists all the active JAMbassadors and teachers who host Jams, classes, and immersions worldwide. If your area doesn’t have a teacher, anyone can apply to be a JAMbassador and will be given the tools to build their own community by the AcroYoga organization. The website also hosts a list of structured classes that support the prominent philosophies in AcroYoga to “Know Thy Self, Support Others, and Enjoy Community.”

Andrew Sealy is a connection catalyst, yoga artist, and movement creator. His days are spent traveling to find adventure, practicing to cultivate growth, and constantly absorbing wisdom to creating new experiences that he shares with love, to friends around the world. Andrew’s teachings aim to answer the question: How can we adapt to create and evolve to sustain? yogarevealed.com

Full Moon Lunar Eclipse in Aquarius: Expression Revolution by Megan Zimring

By Megan Zimring

On August 7th, 2017 we have a massive opportunity to revolutionize the way we express our hearts with the Full Moon Lunar Eclipse in Aquarius.

This Aquarian Lunar Eclipse enters the scene on the tail of the recent New Moon in Leo which will be followed by a second, and even more “amp’d up” New Moon Solar Eclipse in Leo on August 21st.

The Aquarian eclipse energy on August 7th serves as a modifying factor as it relates to all the expressive, attention hungry Leo energy that has appropriately taken “center stage” as of late with the sun continuing to cruise through Leo alongside the fierce warrior energy of Mars. 

Leo has been inviting us to rediscover and reignite our own inner light through creativity, play, self-expression and joy. An invitation to become re-enchanted with life and fall more deeply in love with ourselves as we see ourselves through the eyes of those who recognize, accept and celebrate us for exactly who we are! Yet, in order to be celebrated, we must first allow ourselves to actually be seen. A scary prospect for many!

While Leo is so much about creative expression, it is more deeply about gaining the courage necessary to unabashedly share that which you are, and that which you create (in any form) with the world. This is about finding the courage to be witnessed. To be bold. To take creative risks and get curious about how we might each leave something in the world to be remembered for after we are gone.

Here we recognize that we have each carried unique gifts into this lifetime and the Leo energy is the impetus that compels us to step into our great reveal! To shower, share and express our gifts out in the world; but in order to do so, we must drop our camouflage.

The high vibration of Leo finds deep soul-level value in taking the risk of vulnerably sharing all corners of it’s beautiful heart on the stage of life and being recognized, even admired, for doing exactly that.

To express in this way, holding nothing back, and allowing oneself to truly be seen is admirable and nothing short of courageous! From that place, we recognize that many of us might appreciate a “dress rehearsal” before being ready to risk taking “center stage” in that way… and, the Leo New Moon on July 23rd was exactly that; a dress rehearsal getting us prepped for the second hit of Leo New Moon [plus Solar eclipse] energy heading for us on August 21st (and the Aquarian Lunar eclipse on August 7th serves as an intermission in between – a time for recalibration and release before the big show.)

Here it becomes important that we look at a primary shadow element of Leo, which is the desire for acceptance; acceptance above authenticity. Fitting in above truth. Receiving love and appreciation above taking risks that could result in being labeled “weird” or outcast. Leo [in it’s shadow] may dim its light in order to preserve acceptance and never risk being labeled “outsider.” So, during this month, aim for full AUTHENTIC expression and be very mindful that the Leonine desire for acceptance doesn’t “tint” your way of being just to blend in with the colors of those around you rather than finding YOUR OWN true color pallet.

The Aquarian Lunar Eclipse on August 7th is the perfect blast of energetic support in finding that true pallet – an authenticity checkpoint smack in the middle of the two Leo New Moons. Post dress rehearsal, we step into an Aquarian self-honoring intermission. A moment to reorient so that the version of ourselves that comes forward during the Leo New Moon Solar Eclipse on August 21st is the self that is most aligned with truth. The self that doesn’t care about other people’s opinions over its own. The self that cares not about how “strange” it’s behavior may seem as long as it is being true to its own heart. The self that overflows with magnetism, grace, vision and wit.

It is perfect divine timing that this Aquarian eclipse is the middle point between the two Leo new moons. The first Leo New Moon a “dress rehearsal” giving us the opportunity to recognize the precious opening that can occur when we are willing to be vulnerable and reveal ourselves on the stage of our lives – and then the Aquarian Full Moon energy coming in as if to say “check yourself!”

Where could your expression be even more authentic?

Where could your inner rule breaker come out a little more?

Have you ever been told “you have to stay inside the lines” or that “you’re too much” by authority figures and how has that mitigated, altered, or shrunk down the largeness of you?

Are there parts inside that you’ve kept hidden, protected?

This powerful "intermission" is the preparatory period to gear up and release what has been weighing us down in order to bring our whole radiant being forward during the roaring Solar Eclipse on August 21st!

With the Aquarian energy we also have the opportunity to refine our long-term vision. To take inventory of our lives from an objective perspective and survey what kind of future we would like to create.

How can our refined expression support the creation of that long term vision?

How can that which you share from the depths of your heart be in service to humanity as a whole?

Some people reveal their hearts through jokes, performance, dance, poetry, art, athletics, photography or writing. Some reveal their hearts through deep loving soul work with clients, friends, or family. Some reveal their hearts through the way they choose to dress, the colors they wear, the stories they tell, acts of service or the way their energy brightens up a space just by entering it.

During this time become aware of how YOU share yourself and most importantly with Aquarius, how authentic has that sharing been?

The often rebellious, paradigm busting energy of Aquarius is inviting us to modify, update and authenticate ourselves so that when the Leo Solar Eclipse arrives at the end of the month we are ready to shine in full peacock colors and truly leave all of ourselves out there for the world to see.

So, above all else during this time release concern about social expectation, peel back and release stagnant layers of conditioning, and face any residual fears of judgment so that you may boldly enter a space of true freedom where your open heart reigns supreme and beats with the readiness to flood this world with your own special brand of unique Lion hearted loving!

Content By: Megan Zimring - Founder of My Soulful Evolution Astrology

If you are interested in scheduling a full Evolutionary Astrology Birth Chart Reading, please contact Megan via email: megan@meganzimring.com 

Why We Retreat - Giving From A Place Of Full by Robin Duryea

By Robin Duryea

If you’ve never been on a Yoga retreat there is no way to know just how powerful and transformative it can be. Just like if you’ve never been in the front row of a concert you can’t know just how powerful and transformative it can be.

Both life changing experiences. Both I highly recommend.

Traditionally, ‘to retreat’ is part of the spiritual practice. When we retreat we momentarily dis-engage with life’s daily distractions - the computer, chores, TV, getting gas, cooking meals, the closet that suddenly needs cleaning - the list never ends - thus giving ourselves the opportunity to dig deep into our practice while developing connections where real transformation takes place.

When we retreat we get the chance to turn in and ground down creating the space to process, let go, and invite in whatever we need to feel more at peace and at ease in our daily lives.

All over the world people are working hard to live and create healthy and abundant lives. Though in the process, ironically enough, we end up feeling a little less than.

When we give so much of our selves it’s important and necessary that we create space to fill ourselves back up. Yoga retreats do just that. They allow us to keep giving from a a place of full.

And, Yoga retreats are fun. They’re a chance to see parts of the world from the vantage point of the practice. They’re an opportunity to meet and connect with others who share the love of Yoga. And, they’re an opportunity to create real space for joy and healing, or simply to re-
calibrate.

I’ve been leading retreats for years both locally here in the SF bay area and abroad in Nicaragua, Kauai, Guatemala, and upcoming Bali, and I can honestly say there is nothing more powerful, special, and inspirational than a group of yogis willing to come together, away from what’s familiar and known, to support themselves and each other on this journey. The willingness to be held by parts of the world so beautiful and alive you can’t leave any other way than feeling blissfully full is an experience not to be missed.

Join me this September 24th-30th in the stunning and amazing Bali for a week Yoga retreat centered around Manifesting your Intentions. A transformational week that will leave you awake, inspired and energized.  

For more info head to robinduryea.com. I can be found on FB and Instagram (robindyoga).

5 Incredible Health Benefits of Mindful Eating by John Miller

In our fast paced society is has become incredibly common to “eat on the go”. Many people eat in their cars, while they’re on the phone or while watching television. All of these things distract us from the actual process of chewing and enjoying our food, which can have a number of negative effects on our health! Mindful eating is the practice of giving our undivided attention to the entire experience of enjoying a meal by really noticing the flavors and textures of the food as we chew slowly and carefully. By putting all other distractions out of our minds, we can achieve a number of amazing health benefits and in this article we will explore five of these benefits and why this works.

The Benefits.

1) Better digestion and absorption of nutrients.

When eating with awareness we tend to chew food more thoroughly, which makes the food easier to digest and allows the body to absorb the nutrients in the food more effectively and efficiently. Food needs to be broken down into very small pieces in order to be absorbed through incredibly small passages in our small intestine. The less we digest food in the mouth, the more work the body has to do on that food in the stomach and intestines, and sometimes the body simply does not have enough energy to digest the food into small enough pieces, so the nutrients in the food are not absorbed at all!

2) Food tastes better.

When all of our attention is focused on the sensations of eating, flavors become much more dynamic and vibrant. Many people are astonished at the difference in flavor they experience the first time they give mindful eating a try! The reason for this is that when our awareness is fragmented between our other senses of sight, touch, smell and sound, we are distracted from our sense of taste, and cannot experience it fully.

3) Prevents Overeating and “Food Hangovers”.

To eat mindfully, we have to eat slowly. Because it takes us longer to eat, the stomach has time to signal our brain when it is actually full, a process which takes about 15 to 20 minutes. When eating extremely fast, the “I’m full” signal takes too long to get to our brain and we end up overeating, which can cause many digestive issues. This can also lead to what some people call a “food hangover”, where the person experiences a huge dip in energy. This happens because the body needs all of the available  energy to digest the excessive amount of food in the system.

4) Reduces Food Cravings.

By eating with awareness we start to tune into the subtle signals our body is sending us relating to hunger. Many times we might eat for reasons other than being actually hungry including boredom, eating because other people are eating and we want to join in, eating to help deal with emotion, or eating just because it’s a certain time of the day. There’s nothing wrong with us for doing any of these things, and practicing eating mindfully will help us be more aware of the reasons behind our food cravings.

5) Helps us Lose Weight.

When we start to really pay attention to our food, a number of things start to change which can help us lose weight. First, we will be more conscious of what we are actually eating and might start to ask questions such as, “Is this something that will benefit my body?” Second, by eating slowly and thus eating less, we begin to cultivate a stronger metabolism helping us to shed those unwanted pounds. Third, by being more in tune with our body and differentiating between cravings and actual hunger, we can practice eating only when we really need to, promoting weight loss.

My Personal Experience With Less Than Mindful Eating.

Before I began teaching yoga and writing about health and nutrition, I made my living as a professional poker player. As a poker player I had some some extremely bad eating habits. I would actually eat while sitting at the poker table, simultaneously trying to focus on gambling. The waitress would pull up a small table next to me and in between looking at my cards and betting, I would lean over and quickly shovel food into my mouth. I was hardly aware of the taste and texture of my food, and on top of that I was usually stressed from dealing with the emotional roller coaster that is professional gambling. As a result of this I suffered from slow digestion and fatigue, among a host of other symptoms which are also associated with an overworked and stressed out digestive system. Today eating is more like a ritual for me as I am careful to take small bites, eat slowly and actually taste my food!

How To Practice Mindful Eating.

So how can we put this into practice? One simple technique is calling the, “Trail Mix Meditation Technique”, and is a great way to give mindful eating a try. All that is needed for this is a small bowl of trail mix or any other food that can be eaten with the fingers. Sit in a comfortable position in a quiet place, maybe on the couch, and close the eyes. Start by picking up just one small item from the bowl. Chew slowly and bring all of the attention to the sensations in the mouth. Keep the eyes closed and try to use only the thumb and index finger to pick up the food, guaranteeing that really tiny bites are being taken. Finishing the whole portion this way might take 15 to 20 minutes if done correctly. The point is to be as attentive as possible for the whole time, focusing all of the awareness on the act of chewing and tasting the food. Some people notice that the flavors are much more intense and satisfying when they eat this way!

Obviously eating like this in a restaurant or with friends would look a little crazy, so it’s best to practice this alone! That doesn’t mean that it’s impossible for us to eat mindfully when we’re with other people though! This practice can help apply the same principles when we’re out, so that we don’t need to close our eyes or eat with only two fingers. We naturally become more mindful every time we eat after doing this exercise only once. Give this practice a try! The awesome health benefits are well worth the extra time and attention that it requires.

Article by John Miller

Creator of Welcome Vitality

www.welcomevitality.com

10 Steps to Meditation by Jessica Milligan

Turning Meditation into a morning ritual has helped me become more balanced, focused and centered throughout my day. I can see the changes it has made in my life and I want it for yours. 

One of the most important things meditation has done for me is understanding my own mind. I use to always associate all of my random thought as if they were apart of me. But when you step outside of yourself in meditation and view your thoughts as a car passing by, or a leaf in the wind, you'll start to observe them rather than assume they represent who you are.  

Meditation is a practice. It's not supposed to leave you feeling enlightened after the first time. So here are 10 tips on how to start meditating:

1. Sit in a quite space: With feet criss-cross apple sauce or upright in a chair with your feet planted in the ground. Whichever position you pick, stay there. It's really important to keep the energy moving through your body. When we start to fidget it tends to let go of the powerful energy we are stirring up.

2. Set your timer: For beginners I recommend setting your timer for 10 minutes. But if you really want to dive into the feeling of a true meditation set it for 20 minutes. You can even download a Tibetian soundbowl app that will play a beautiful bell sound when your timer is up. 

3. Check in with you: As you start to settle into this new place check in with yourself and see what are you feeling. Are you emotional? Has your breath pace changed? Do your knees hurt? Are you thinking about dinner or finishing a Netflix show? These are all NORMAL feelings and thoughts. Just begin to witness them and let them float by. (Also I do recommend letting emotions flow out of you. It is extremely healthy to cry during meditation.) 

4. Wandering mind: It happens to everyone. Just let it wander and bring your mind back to where you are. With your eyes closed know where you are sitting and start to observe your breath. How deep to you inhale? Are my exhales short and sweet or deep and relaxing.

5. No wrong way: If you start to feel like you're doing it wrong, stop. That's just your silly ego paying you a visit because you're doing something he doesn't like. This would also be a great time to focus on your breath and your commitment to your 10 or 20 minutes. 

6. Stillness: It is so important to keep still. Let the itch on your eyelid pass. Let the tickle in your nose tickle. We are so accustomed to moving, walking, driving and texting that we only slow down to sleep. 

7. Clearing mind: That seems to be what people think about when meditating. It's a great goal to have but that shouldn't be your goal. Your goal is to focus our minds on the present and where we are. When the mind starts to drift into a thought we bring it back to the present. 

8. thoughts trigger emotions: I know I said let thoughts pass by, but in the occurrence of a thought with emotion behind it- let it sit. Stay with the emotions that are arising and just be there. We tend to want to avoid feelings of frustration, sadness or anxiety... but a beautiful meditation practice involves staying with those feelings and being curious about them. 

9. Smile: After you have completed the 10 or 20 minutes, smile. Be grateful that you had this time to yourself. You stuck with you commitment and you showed yourself that you are deep, open and ready to get to know yourself even more. 

10. Journal: I do recommend tracking your practice in a journal. You can write down everything that came up for you. Keep notes about what was easy, what you found difficult and remind yourself why you are meditating. Be real with yourself. 

Meditation isn’t always comfortable or easy  But it has truly amazing benefits, and you can start right now and continue for the rest of your life. :) 

By: Jessica Milligan

The Beauty of Traveling Alone by Kori Zornes

My name is Kori, and I am a travel addict-

I constantly crave new adventures, it is my drug of choice.  The first time I got the courage to travel alone (yes I was scared), it forever changed me.  It lit up my soul. I gained freedom and inspiration that will forever make traveling a part of my lifestyle and a part of who I am. 

Here are just a couple reasons why myself and many others of our retreat goers choose to travel as a party of one:

1.  Meet Interesting People

The best way to meet new friends?  Be alone.  People are much more approachable when they are by themselves.  You will be amazed by the number of people you meet while traveling alone.  There are so many wanderlust individuals roaming around the world looking to make new connections, learn about other cultures, and find new friends.  You may be surprised by the interesting people you meet along the way and the life-long connections you make.

2. Be Yourself

Often times we get so caught up with fitting in.  We have to act a certain way at work, in our relationships, and in our society.  When you leave everything behind and venture off on your own, you can be exactly who you are; honest, real, lost, found, happy or sad. There is no judgment when you take this journey.  You are a unique individual who is enough. 

3. Enjoy “Me” Time

How often do you really get alone time to do whatever it is that makes you happy?  Sometimes we forget how nice it is to spend solo quality time to just be with ourselves.  You start to listen to your thoughts, gain new insights, entertain your daydreams- it's all part of that quiet alone time.  Imagine lying on a beach or hiking through nature in blissful silence, soaking in how happy you are to have time with the most important person- YOU.

4. The choice is yours

Sometimes the hardest part about traveling with others is making decisions… where to go, what to do.  Now think about being able to make all of the decisions based solely on what you want.  Maybe you want to enjoy the entire day sipping cocktails at a local bar, or maybe you want to spend the entire day sightseeing.  When you travel alone you get to decide what to do, where to go, and how the adventure plays out… Your story lies within your hands!

5. Feel Empowered

Nothing is better than facing your fears, getting out of your comfort zone, and setting on to a new adventure.  When you travel you learn, you grow, and you get over obstacles- imagine doing it all alone?  It is empowering!  That solo trip may feel daunting at first, but when you get out there and do it, you may realize how much you can take on in life.

“As you travel solo being totally responsible for yourself, it's inevitable that you will discover just how capable you are.”

5 Morning Routines to Kick off 2017 by Kori Zornes

What are your 5 must-do routines everyday?  Here are ours-

1. Lemon water

 This is one we have all heard before.  Some say warm water with lemon, some say cold water with lemon- what really matters is that you actually just do it!  Every morning, drink a large glass of water with the juice of half an organic lemon.  It will do wonders to the body when done consistently.  Lemon water helps flush the digestive system, clear mucus from the body, rehydrate, boosts the immune system, helps with weight loss, keeps the skin clear, and increases energy.  Need we say more?

2.  Green Juice before your coffee or tea

This one can take a little more effort to put into your routine, but trust us it is well worth it.  A green juice every morning is a life-changing life hack.  Coffee has stolen the spotlight as the first go-to, but what your body really need is to be filled with vitamins/minerals and most importantly be alkalized.  After your green juice, if you fill the need for another pick me up- try out a matcha latte, turmeric latte, or cold brew coffee with coconut oil and fresh almond milk. 

3. Move your body

If you don’t use it, you lose it.  Our bodies are perfectly built machines and we have to take care of them.  We need to stretch each and every part of our body to keep the full mobility that we are meant to have.  Stretch in bed, stretch on your mat, stretch on the floor- wherever you are, make it a must.  10 minutes to an hour, sometimes we have to be flexible with what our schedules allow.

4. Write your goals/to-do list for the day

Get out your favorite notebook/planner and make a list of what you need to accomplish for the day.  When we organize ourselves before the day starts, we are much more productive.  To take it a step further, write down something or someone you are grateful for! 

5. Take your supplements 

A couple key supplements can make a huge difference.  A must for us each morning is a great probiotic.  Along with that, with that we take – omegas, B vitamin, Vitamin C, and others depending on the day and time of year!  We can get a lot of our vitamins/minerals from eating great quality whole foods, but supplementing can always add a little more spark to your step.  On top of the supplements, try adding in some great herbs.  Experiment with reishi, cacao, maca, ashwagandha, and spirulina.  These blend great into smoothies!  We love our herbs.