How To Cultivate Mindfulness In Your Daily Life

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

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

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

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

   A few ways we can practice eating mindfully:

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

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

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

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

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

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

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

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

   A few more ways we can practice mindfulness online:

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

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

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

   More points to consider:

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

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

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

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

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

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

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

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

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

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

5 Simple Ways To Add Meditation To Your Day

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

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

1. PAUSE FOR 30 SECONDS

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

2. BEFORE YOU SLEEP

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

3. IN THE MORNING

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

4. SURROUNDED BY NATURE

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

5. AFTER A WORKOUT

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

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

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

5 Ways Yoga Can Improve Your Mental Health

October 10th is World Mental Health Day. Every year, this day is meant to raise awareness about mental health, combat stigma and encourage ways for people to receive support. Mental health affects millions of people in America alone, and it's time we start having an open and honest discussion about it.

For those who are familiar with my story, you already know what prompted me to start yoga in the first place. For those who may not be aware, during my teens and early twenties, I struggled with anxiety and depression. It was something that I unconsciously hid and felt ashamed about for a long time. It wasn’t until I discovered yoga and sought professional help, that I was able to heal and recover.

Yoga continues to teach me how to become more aware of my thought patterns, how to observe them without judgement and how to gracefully let them go. I have learned how to be mindful of the way I speak to myself, to separate myself from my thoughts and to live with much more presence and ease. For this, I am extremely grateful.

Yoga is truly life-changing. I know not only from personal experience, but from the findings of many scientists and researchers who have investigated how yoga affects individuals with mental health conditions. The results are promising, suggesting that yoga helps improve mental health issues, including anxiety, depression, post-traumatic stress disorder and many others.

Along with these findings are ground-breaking studies (which you’ll find referenced throughout this blog) which suggest that yoga has the ability to change the structure and function of the brain. These ‘neuroplastic’ changes also prove why and how yoga can benefit people who are struggling with their emotional health.

In this article I’m going to share with you 5 ways that yoga can drastically improve your overall health and welling.

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1. Increases Relaxation

Yoga can increase relaxation by altering the stress response system, helping to ‘tame’ and quiet down the nervous system. In this way, the mental benefits of yoga happen with the reduction of stress by decreasing cortisol (stress hormone) levels in our body. A common theme in yoga is the process of ‘letting go’ — releasing deep holding patterns in the body and finding a state of balance to support healing. Longer-held postures such as those in Yin or Restorative yoga, encourages slowing the breath down, which allows us to shift away from the sympathetic nervous system’s fight-or-flight response, the place we react from when feeling overwhelmed and unable to cope with the many demands of our lives. Then, a space is created to move into the place of rest-and-digest, or the parasympathetic nervous system, which is responsible for activating the relaxation response. This decreases anxiety and produces a calm feeling in the body and mind. One study involved 24 women who characterized themselves as emotionally distressed. The results revealed the impressive effects of yoga for stress relief. Along with decreases in anxiety, depression and fatigue, the women also showed much lower cortisol levels, all after just 3 months of consistent yoga.

2. Promotes Mindfulness

Mindfulness means being present in the current moment, and it can be a surprisingly difficult state to achieve. The concept of focusing on the ‘now’ is central to yoga. Mindfulness can be developed and enhanced through various yogic techniques, such as meditation, awareness of the breath, our thoughts, feelings, bodily sensations and surrounding environment. It’s important to explore mindfulness and observe the thought patterns of your mind through a gentle, nurturing lens and a place of non-attachment and non-judgement. A mindfulness-based cognitive therapy (MBCT) study found that students who practiced mindfulness reduced their anxiety, excessive worry and negative thought patterns. Mindfulness training also improved their emotional well-being, professional development and resiliency to stress. 

3. Builds Self-Confidence

All yoga styles, practices and philosophies bring your scattered awareness from the external world to inside you. In this way, yoga makes you more aware of your existence and teaches you that you’re completely in yourself. This sense of internalization boosts the self-confidence of students, which may prevent many mental health issues. In a study to assess attention and self-esteem in girls using an integrated yoga module, low-income high school students reported improvement in attention and self-esteem. Practicing yoga enhanced their mental health and led to academic improvement. Empowering yoga poses such as Plank Pose, Tree Pose, Bridge Pose and Warrior Pose not only strengthen us physically, but mentally as well, building self-confidence and improving self-esteem.

4. Improves Concentration, Focus & Memory

Yoga is all about linking breath with motion and becoming fully present in mind and body. The practice itself is centered on concentration – focus on the breath, the alignment and the movement. Research shows that even a very short period of yoga practice can have immediate effects on the brain, as far as improving attention, memory and judgement. In a study published in the Journal of Physical Activity and Health, 20 young female students participated in 20 minutes of yoga followed by meditation and deep breathing, and then followed that with 20 minutes of aerobic exercise. The researchers carried out cognitive testing on the participants after each session to test their cerebral capabilities. The results showed that the cognitive scores were higher in the women that had participated in yoga, than those who did not. The tests highlighted that after just one 20 minute yoga session, participants were able to focus better, process information quickly, more accurately and also learn, hold and update pieces of information more effectively.

5. Enhances Mood & Emotional Wellbeing

Because yoga increases your ability to be present, you can recognize your emotions more clearly. You can sit with your emotions in a state of more openness and curiosity, which in turn increases emotional intelligence. In addition, a consistent yoga practice improves circulation in the endocrine glands, which enhances the functions of hormones that play a primary role in the physiology of depression. This results in a reduction in depression and improved overall mood. In one particular study, Scandinavian researchers measured brain waves before and after a 2 hour yoga class and found that alpha waves (relaxation) and theta waves (unconscious memory, dreams, emotions) increased significantly. These results indicate that the brain is deeply relaxed after yoga and that participants have better awareness of their subconscious and emotions.

The impact of yoga on mental health is diverse and expanding. Yoga is a unique mind-body practice that can be used to deepen your relationship with yourself and improve your mental health and overall wellbeing. Personally, I believe that mental health day should be every day. There shouldn’t be a single day that goes by where we aren’t checking in with ourselves and our mental state. Getting in the daily habit of tuning in to how you feel, can help you become more aware and mindful of your mental state. Yoga creates this space for you to be able to question, be curious, process the emotions you are experiencing and understand yourself a little better.

With one in four people affected by mental health disorders at some point in their lives, many people are viewing yoga practices and wellness retreats as effective strategies that can help protect and restore the mental health of individuals throughout the world. As yoga becomes more accepted and practiced to support mental health disorders, there’s a big possibility that more research will be published to guide those towards living more healthy and mindful lives. This is just the beginning.

Practice free yoga classes online with me, at the comfort of your own home.

*Editor’s Note: The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness or other health programs.

How To Use Social Media Mindfully

There’s no doubt that social media has transformed the way we consume and process information and the way we interact and communicate with each other. In many ways, this is a great thing — unlimited amount of information available at our fingertips, the ability to share our thoughts, ideas and opinions with people all over the world and keep in touch with others in a way we never have before. When I first started practicing yoga, social media played a huge part in helping me feel connected to the yoga community online, and it still does to this day. Social media is one of the main reasons why I started this blog and became passionate about sharing yoga online. Chances are, this article is reaching you via a social media channel, and I’m thankful for the opportunity this provides for sharing work that facilitates personal growth and elevates our awareness + consciousness.

Social media is intended to create and maintain connections, but it can also have an impact on our mental health, something that I have experienced myself and perhaps you have too. Research has found that people, specifically teens and young adults, who use social media heavily often experience higher levels of depression, social isolation, low self-esteem, anxiety, stress and even insomnia.

It may be unrealistic to think that we should stop all social media use completely. However, there are definitely ways to use it positively while minimizing the negative impact on our health. One way to do this is through practicing mindfulness. If you’ve been following here for a while, you know I love to share tips on how to find balance in life through mindful techniques. Mindfulness is defined as a practice of focusing one’s mind on the present moment, with acceptance and without judgement. By being mindful during our social media use, we can be more aware of how it affects us and practice better self-care. 

Over the past year of using social media more for my business, I've had to form a few new habits to prevent scrolling and online engagement from consuming my days. I recently just finished a 3-week social media break, and for the past couple of days I have been trying to be even more aware of my phone usage amount and habits. Being mindful of my scroll makes me feel a little better (and more productive!) at the end of the day.

Here are a few tips I've tried and tested before passing on to you. There’s also a FREE gift at the end of this page to support you on your journey to more mindful technology use. I hope these tools help!

1) Consider your intentions. 
Before you open any app, consider your intentions. What is your purpose for being online? Often times, we scroll through social media, or in general pick up our phones, as a reflex — we’re bored, so we pick up the phone. We’re in an awkward situation, we pick up the phone. Most of us unknowingly use social media as a form of escapism. Escapism, by definition, is a habitual diversion of the mind to purely imaginative activity or entertainment as an escape from reality or routine. I personally think a moderate amount of escapism is normal and perfectly healthy. The writer Shirly Jackson said, “No live organism can continue for long to exist sanely under conditions of absolute reality”. Where the issue with escapism and social media comes in, is if you find yourself consistently avoiding the present moment and “real world” by mindless scrolling. So the next time you’re about to go online, ask yourself “what am I hoping to gain from this experience?” Then ask yourself “what am I avoiding by doing this? Why do I want to avoid it?” Mentally list the benefits of not dealing with whatever it is now, versus the cons. And if you’re not sure of your intentions for being on social media, maybe you should consider staying offline for the time being. It’s more difficult to achieve satisfaction on social media if you’re not sure what you’re looking for. 

2) Turn off notifications.
Constant alerts and notifications can affect your concentration and focus, disturb your sleep and make you a slave to your phone. Social media platforms are specifically designed to bait and snag your attention, keep you online and have you obsessively checking your screen for updates. It’s ultimately how the companies make money. I recommend watching the documentary, The Social Dilemma, to learn more about how big tech companies have manipulated human psychology to influence how we behave. Much like a gambling compulsion or an addiction to alcohol or drugs, social media use can create psychological cravings. When you receive a like, a share or a favorable reaction to a post, it can trigger the release of dopamine in the brain, the same “reward” chemical that follows winning on a slot machine, taking a bite of chocolate or lighting up a cigarette. The more you’re rewarded, the more time you want to spend on social media, even if it becomes detrimental to other aspects of your life. Turning off notifications is one way you can intentionally take back control of your concentration and focus and be more mindful.

3) Be present. 
As you scroll through your feed, practice being present in the moment. Notice the feeling of your phone in your hand and the screen on your fingers. What is your posture like? How is your breathing? Check in with your body and your emotions. If you take it slow, you may notice that particular posts or people create more negative feelings than others (with that being said, don’t be afraid to unfollow accounts that don’t contribute to your health or well-being). When you do come across a post or account that triggers a negative emotion, sometimes it’s helpful to explore that a bit more. Ask yourself “what is it about this post that makes me feel this way?” Make a commitment to be present with yourself and your emotions without judgement. Although this mindful practice is difficult, it is worth the effort because it allows you to strengthen your ability to treat emotions as valid but fleeting, rather than being in resistance or letting them consume you.

Additionally, be present in your real-life social interactions and with your surroundings, rather than tuning out into a digital world during every available moment. Make sure to set aside no-phone time when you are with friends or family, on walks, commutes or at the dinner table. Enjoy being fully present with the people and things around you, as well as your own sensations and feelings. These small moments of togetherness and solitude are fertile with opportunity for self-reflection, presence and connection.

4) Don’t just scroll — interact & engage with others.
When we mindlessly scroll through our feeds, we lose sight of how it’s really impacting our emotions. Taking the time to interact with a post will give you a moment to notice your experience. Studies have also suggested that people gain more satisfaction and happiness out of social media when they use it as a tool for interaction by liking, commenting, sending messages, etc. Simply “lurking” or scrolling through your feed can lead to feelings of disconnection and loneliness. When I first started using Instagram as a way to share and keep track of my yoga journey, I would participate in monthly group yoga challenges. This was a way to not only hold myself accountable in my practice, but also to connect with other like-minded people from around the world. I immediately found peace and purpose in being a part of a supportive and uplifting community. Consider following accounts that share similar interests and passions with you. Make sure your feed is filled with posts that you genuinely enjoy seeing and would encourage you to regurlarly interact with.

5) Understand there is so much more.

Have you ever been scrolling through your feed, and started comparing yourself to what you see? It’s important to remember that someone’s profile is simply their highlight reel — not a realistic picture of their life. To compare your real life to someone else’s crafted digital persona is unfair and unrealistic, and it sets you up for disappointment. Keep in mind that nobody’s life is perfect, despite what their posts might have you believe. There is always more than what you see online.

If you find yourself constantly comparing yourself to what you see online, it might be time to take a step back and re-evaluate your intentions with social media. There are also certain platforms or apps you may find you prefer over others. Instagram is great for me, because I can connect with new people, continue to share my yoga practice and I really enjoy the creative outlet behind it. YouTube, Facebook and Pinterest are all great too. The main focus, however, is creating yoga classes and supporting my students. Instagram isn’t the be-all-end-all, just a tool to create a larger community.

It may also be helpful to take breaks from social media every so often for a few days, or even a few weeks. Remember, social media is supposed to be a positive experience! So if it doesn’t feel positive for you, try stepping away and focusing on what does make you happy. You might find that you feel more at peace and connected to the world around you. Social media can be a good thing when we use it consciously and responsibly. Whether we are scrolling, sipping a cup of tea or having a conversation, cultivating mindful presence with whatever it is we are doing, can only enrich our experiences and create a more fulfilling life.

I hope you found some of these tips helpful! Thank you so much for taking the time to read.

All my love,

Jess

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Introduction to Ayurveda

WHAT IS AYURVEDA?

Ayurveda (pronounced ah-yoor-vay-dah) 

Ayurveda is a natural system of medicine which originated in India over 5,000 years ago and is the oldest continuously practiced health-care system in the world. The term Ayurveda is derived from the Sanskrit words ayur (life) and veda (science or knowledge), thus translating to knowledge of life. It is also commonly referred to as “Yoga’s sister science.”

Ayurveda takes a holistic, preventative and therapeutic approach to wellness + good health. One of the reasons why it is so unique compared to other holistic paths is because it addresses all aspects of one’s being: the physical, mental, emotional and spiritual body. It also places a large emphasis on preventive care. Prevention has always been the first and major goal of Ayurveda. Whereas modern day medicine uses temporary fixes for health problems, Ayurveda focuses on discovering the root of the problem and healing one from the inside out.

Ayurveda looks at each person as an individual, made up of the 5 elements of nature: space, air, fire, water and earth. These elements combine to create the doshas – the mind/body constitution of the person. Some people are more airy, spacy and ungrounded, creative, thin build (Vata dosha), some are more fiery and intense, sharp, medium build (Pitta dosha), and others are more earthy, sweet and content, more robust, and heavy build (Kapha dosha).

Side note: Ayurveda in no way tries to box people into categories (which is one of the reasons why I’ve heard it turns people off from it) rather it provides us with an opportunity to learn more about ourselves and how our environment and lifestyle choices affect our body + mind. We can then choose (rather than live life blindly or in ignorance) what actions to take that will make us happy, healthy and content. *Suffering as they say is inevitable, but avoidable! 

While we are all a combination of these elements and specific doshas, one or two usually predominate. There is a combination of doshas we are born with, called our constitution, Ayurvedic body type, or prakriti. We also have a state of balance, vikriti, which represents the doshas that are elevated within our body at a given time. If the doshas accumulate beyond healthy limits (those determined by one’s constitution), they can create an imbalance in our health.

Ayurveda treats imbalances by changing habits of lifestyle such as the food we eat, the hours we work, how much we sleep, what sort of exercise we do, etc., we can begin to bring balance to our lives. Disease is also viewed as doshic, so by treating the area of imbalance we can help to mitigate disease.

Ayurveda’s goal is designed to promote human happiness, health and creative growth. It allows the healthy to maintain good health, and the dis-eased to regain their health. Most importantly, it recognizes that we are an active participant in our own path to healing and so it asks the patient to take their health and healing into their own hands. This process can be very empowering and life transforming!

I discovered Ayurveda shortly after beginning my yoga journey. I had a friend/mentor at the time who was an Ayurvedic practitioner and she introduced me to some of the ancient teachings. At the time I was battling hormonal imbalances — cystic acne, migraines and painful menstrual cycles. After learning more about my specific constitution, I was able to bring my health back into balance through a combination of herbs, diet and exercise change and other self-care practices. During both of my yoga teacher trainings, I’ve been able to delve deeper into the philosophy and science of Ayurveda. These teachings resonate with me deeply and now I’m so grateful to be able to have a better understanding of my own body and mind.

Essentially with Ayurveda, we find ways to “move” through the changes of life with ease and more awareness. I think it’s important to meet yourself where you are at and encourage yourself to commit to changing some of these old patterns to help promote longer lasting results. Because we are all different, Ayurveda’s treatments are specialized individually according to one’s constitution. It carries the idea that ”one man’s food, is another man’s poison.”

I encourage you to do your own research, if interested in learning more about Ayurveda, or your specific dosha, seek advice from an experienced Ayurvedic practitioner.

Pitta Season: 7 Tips to Stay Cool During Summer

Summer, according to Ayurveda is dominated by Pitta dosha- which is made up of the elements of fire + water. This dosha is responsible for controlling digestion, metabolism and energy production. The primary function of Pitta (heat) is transformation. 

A fundamental principle of Ayurveda is that our daily habits, routines and food choices should change with the seasons. Seasonal living involves consciously making an effort to live in harmony with the cycles of nature and adjusting our lifestyles to accommodate the arrival of each new season.

How does Pitta manifest in the physical body?

We may experience excess heat manifesting in skin irritations (eczema flare ups, rashes, skin burning or reddening easily, redness or inflammation of the eyes, infections of the skin, etc), excess sweating or feeling of being hot, upset digestion (diarrhea or loose stools), inflammation of the joints (swollen and inflamed), etc. 

How does Pitta manifest in the mind?

Excess heat may manifest in anger, feeling easily irritated or frustrated, jealousy, resentment, criticism, judgement, etc. 

Read more: Introduction to Ayurveda

The Principle of opposites

In Ayurveda, like increases like while the opposite finds a state of equilibrium. So in the summer season dominated by heat, light and intensity, it’s important to counteract these Pitta qualities through lifestyle patterns that are cool, heavy and relaxing.

General Recommendations For Balancing Pitta Season

As someone who has a generous amount of Pitta in my own constitution, and knowing my tendencies to heat up during the warmest of seasons (especially now since moving to the desert in Phoenix), I’ve recently engaged in lots of heat reducing practices as part of my self-care regime to stay cool and collected. 

Here are some tips to beat the heat and stay balanced this summer:

1) Morning Routine

Wake up early, ideally between 5-7am. Early rising is a healthy rhythm to embrace in the summer. Scrape your tongue and drink plenty of water (even better if it’s cool/room temperature with lime or mint) to flush your digestive system before any food.

Before showering, massage the skin with a small amount of cooling oil, like sunflower, olive or grape-seed oil, to help ground the nervous system. Spray your face with rose water. Essential oils like geranium, lavender, lemongrass and sandalwood can be diffused or used topically to calm and bring Pitta into balance.

When it comes to your summer wardrobe, wear light clothing with cooling colors such as blue, purple and white. Wearing dark colors such as black on a hot summer day can actually aggravate Pitta and draw heat towards you. You can even take this a step further by decorating your living space with cool colors.

2) Mindfulness

Before jumping into the day, take time for introspective activities. This can be exercise, yoga, meditation (good time to practice mantras relating to letting go, softening, relaxing, etc.), walking in nature, breathing exercises, journaling or intention setting. It’s crucial to rest and relax to offset the intensity of the season.

It’s also important to watch your thoughts during the summer season because excess Pitta in the mind can bring anger, aggravation and overly critical thoughts. Being conscious of your emotional and mental state during this hot season may help you find internal balance. Encourage a calm mentality to find patience, tolerance and positivity in order to better enjoy your summertime. After all, everything starts in the mind!

3) Movement  

The best time to exercise is before 10am (10 - 2pm are hours during which Pitta is the highest). Try to keep your exercise moderate and avoid pushing yourself too hard. Ayurveda suggests to exercise at about 50–70% of your capacity. Try to exercise in a way that gives you energy and doesn’t leave you feeling exhausted or depleted. Exercise/activities that are too heating in nature may cause burn-out. Try to exercise indoors when possible, so that the body doesn’t overheat. Shower, swim or take a cooling bath after a heated activity.

Nature is always healing, and there is still benefit to enjoying the sun. Summer is an ideal time to be active in nature. Take time off to relax, visit the beach or lake and try swimming, kayaking, paddle boarding, surfing or sailing. When you do go outside be sure to protect your eyes and face from the sunlight.

4) Yoga

Try more cooling yoga practices like Yin, restorative or non-heated vinyasa. Chill out with twists (wrings out excess heat from the solar plexus where heat is generally stored) and practice in a sweet, gentle way as to not aggravate Pitta dosha. When we practice intensely, competitively, or critically we become more intense, competitive and critical of ourselves and others. When we integrate slow, calming, gentle, soft movements and mindset for our practice, we practice embodying those qualities into all aspects of our lives.

5) Diet Habits

Try to make lunch your biggest meal and aim to eat between 11-2pm. Ayurveda suggests that when the sun is at its strongest (midday) then our digestive fire (our agni) is also at its strongest, and that whatever mother nature is doing, we probably are too in some way, as we are a part of the environment as well.   

Your diet during the summer should consist of fruits and vegetables that help pacify Pitta. One of the best times to consume raw foods is during the summer, since metabolism is high and it can actually be soothing for the digestive system. Favor hydrating foods that are sweet or bitter in taste, such as cherries, apples, melons, kale, zucchini, cucumbers and chard. This is also the season for sweets, so feel free to enjoy ice cream, yogurt and other treats! The best grains for summer are barley, basmati rice and wheat. Summertime legumes include garbanzo beans, mung beans and split peas.

Eat meals in smaller quantities and in a peaceful environment. Avoid foods that are pungent, salty and sour. Spicy foods such as chilies and cayenne pepper should be avoided, along with red meats, fried foods and alcohol. If you can’t survive without a summer beer, just remember that moderation is key. Remember to stay hydrated with water throughout the day.

6) Midday/Evening Routine

Take a short walk, or at least 100 steps after eating to encourage healthy digestion.

On especially hot days, if you feel sluggish, worn down or dead in the afternoon, take a short nap to rest the mind (under 30 minutes).

Create a grounding night-time routine to prepare for bed. Some good practices you can adopt are applying oil to the scalp and the soles of the feet to calm the nervous system. Go to sleep around 10pm, as this will ensure 6–8 hours of sleep.

7) Healing herbs

Herbs are highly medicinal and balancing for both body and mind. Taking herbs at the same time each day and on an empty stomach and will enhance their medicinal effect. Herbs such as aloe vera juice (bitter and cooling), gaduchi, turmeric, neem and burdock for example support healthy liver function, reduces inflammation, heals irritated skin and membranes. 

Drinking tea made from herbs that are cooling, sweet and bitter can help reduce excess Pitta. Herbs such as nettle, oat straw, fennel, rose, hibiscus, spearmint and peppermint, can be enjoyed at room temperature or even slightly cooler during warmer days.

*Speak with an herbalist or Ayurvedic Practitioner for more info on dosage and using herbs for specific health conditions.

By changing your inner landscape to flow with the change to summer season, you can find harmony and balance within yourself. I hope you find these practices helpful!

Stay cool!

All my love,

Jess

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Read more:

Kapha Season: 7 Tips To Stay Balanced

Vata Season: 5 Ways To Stay Grounded

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Disclaimer: This article was written for educational purposes only and is based on the tradition of Ayurveda. It is not intended to treat, diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.

Why I'm Ditching New Years Resolutions — And Doing This Instead

Real talk. How many New Year’s resolutions have you made in your life time that literally lasted for the first month, three months max?

If your answer is none, then you probably don’t need to keep reading. But if you’re anything like me (and 92% of the population), you might use the whole month of December to figure out exactly what you’re going to do better next year — and when you fail, you act like you never even made a New Year’s Resolution to begin with (honestly, I think we all have been there).

Don’t get me wrong, I love fresh starts. A new year brings a sense of new beginnings, inspiration, change and opportunities that I think is super important to be open to. But what I don’t love about the new year is setting impossible goals and expectations for ourselves, only for it to lead to failure and disappointments.

So basically what I’m saying is, I’ve decided to stop making new year’s resolutions — to stop setting myself up for failure and to stop making myself unrealistic goals.

Instead, I’ve started making lifestyle changes, which has shifted my awareness from a place of lack or scarcity to a place of abundance and gratefulness.

Here are 4 solid reasons you should consider giving up New Year’s Resolutions and a list of 4 things you can do instead:

1. Goals aren’t everything.

   For all the self-help books in the world, and all the philosophers and authors who try to answer the question about what happiness is really all about, it basically comes down to this: it’s about the moments. The in-betweens. The here and now. With that in mind, I’ve decided to reconsider the notion of January goal-setting. Instead of being driven by achieving a certain goal — which for one person might be getting a promotion, and for another might be getting a certain amount of followers on social media — I’ve decided to be driven first and foremost by the kind of life I want to live: my lifestyle. Not what I want to have, or where I want to get to, but how I want to spend my time, right now, next week and so on. If more money means a job or task that comes with more stress and no time for doing the things I enjoy, then I'll be asking myself: is this a goal that will have a positive impact on my happiness? Probably not.

2. You can start anything any time.

   While the first month of the year offers us a convenient fresh start, it’s still as arbitrary as the beginning of any other week — aka Monday. January doesn't need to be the specific month where we all make massive changes in tandem. I began practicing yoga regularly five years ago in the month of February. It was irrelevant to me that it was already a month into the new year. If I had had the mindset that it was ‘too late’ to start something new, I never would have practiced yoga that year and I might not be where I am at today. There’s a reason why the saying ‘there’s no better time to start than today’ rings true.

3. No more social comparison.

   It may feel like everyone else is getting up at 5am to workout seven days a week while you can't drag yourself to the gym even once. Or suddenly everyone is posting their transformation photos while you haven’t noticed any immediate progress of your own. This way of thinking isn't unusual. From the beginning of time, we've been comparing ourselves to others to get a sense of how well (or not) we’re doing — or as a measure of our self worth. The arrival of a new year gives rise to that type of comparison in even greater doses. I call it "social comparison on speed".

   The thing is, with social comparison, someone will always come out on top. And that also means someone will be at the bottom — you or the person you’re comparing yourself to. It creates a culture of one-upmanship, which will inevitably have a negative spin on it. Nothing good can come of this; I assure you. You either come away feeling inadequate or with a sense of being better than someone else. 

4. It’s true what they say; it’s all about the journey

   The journey towards an elusive goal is every bit as important as the destination. When you strike a goal off your list, you might experience a temporary surge of happiness or satisfaction, but then you will inevitably settle back to a level of contentment (or lack thereof) dictated by the quality of your day-to-day lifestyle as well as your perspective. In the psychology world it’s known as "hedonic adaptation”. Netflix’s Happy documentary from 2011 makes a compelling argument for this.

   It’s about the moments. The in betweens. The here and now.

   I know too many people who are so goal-focused that they struggle to enjoy the lulls in between these peaks and troughs. When they achieve their goals, they don’t know quite what to do with them. And just like that, they’re onto the next thing.

   What will make the most of your moments? At what cost will you achieve these isolated goals? Goals certainly have their place, and they can be a great motivator, but instead of hurtling towards what you think will make you happy, let your goals be informed by the kind of moments you want to have.

What to do instead of setting New Years Resolutions:

• Embrace gratitude practices

  New Year’s resolutions tend to be about wanting more of something we desire and/or less of something we do not, which can often stem from a place of lack, scarcity, comparison and judgment. The “should” and “should not” messages we send ourselves when we make resolutions can be harsh and incriminating. 

  Instead, make a list of things that you would like to be and feel more grateful of in the upcoming year. These can be:

  • aspects of your life you would like to stop taking for granted

  • blessings you want to keep in your daily awareness

  • privileges you want to be sure to leverage for the greater good

  • opportunities that appear even in challenging times

  • daily gifts of the body and being alive, etc.

  The simple practices of grateful living hold the key to greater well-being and contentment and hold space for you to manifest abundance.

• Acknowledge your past success

  Don’t be too quick to commit to new goals without first acknowledging and celebrating your successes from last year. And success can be qualified as everything from attending your first yoga class, to learning how to communicate and set better boundaries with your partner, to celebrating the successful completion of a degree or certification.

  Make a list of all your accomplishments this past year; you might be surprised at how many are on your list. You might also notice that there are many in one area of your life and not as many in another. For example, I found I have more achievements on the business side of my life, but in the last year I've seen fewer successes on the physical side of my life. My list has prompted me to reflect on how much has changed over the last few years, and how demanding it can be to constantly travel and work full time as a yoga teacher and still keep up with my own personal practice. I am now ready — truly ready — to settle down, find a new permanent home where I can feel grounded and secure and to put more time into my own physical practice this new year.

  I also personally find by writing lists of my past accomplishments, I put myself in the mindset that is more realistic in my life and allows me to create practical goals for the future.

• Create conscious goals

  Unabashedly write your “usual” list of resolutions (more of this, less of that) that you would like to bring attention to for the New Year.

  • Now, try imagining a source of gratefulness for each of them. How would each of your longings shift if you used “gratitude for what already is” as the inspiration for changes that you want to make?

  • Try writing the list again with a more grateful focus and see if it feels different and/or more reasonable to pursue your longings with this energy.

  Remember the more specific you get when breaking down your goals, the more likely it is that you’ll accomplish them. When they’re broken down into manageable and measurable pieces, you’ll be able to track your progress and stay focused. It’s easy to lose focus when the goal is too large. This also comes down to consistency; which is why it’s important that your goals are centered around overall lifestyle changes.

• Apply the one word method

  Brainstorm what you want your year to look like. Think deeply about how it fits into your long term plans and where you want to be this time next year. Then pick one word to personify or to describe your year. The goal of this exercise is to choose one word — something that you want to strive for in the upcoming year. This allows you to constantly connect with the person you are becoming and striving to be in five seconds or less. 

  So who do you want to be this time next year? And what is one trait that that person will have? There is your word. That trait is the thing you should dedicate this year to. 

  For example, if you want to be more consistent with your yoga practice, your word could be “committment”. If you want to work on healing your anxiety, your word might be “brave”. 

  My word for 2020 year is action. I know that, in order for me successfully turn my visions and dreams into reality that I must first be willing to make a plan and take action. 

  Once you have your word, write it down, put it on your wall, or just have your phone remind you of it every now and then. Remember, whoever you are becoming is a result of who you have been, so acknowledge your power and take the leap into the next version of you.

So, if you insist on resolving to do something, do this: go easy on yourself, be your own benchmark for success by putting gratefulness rather than scarcity at the center of your new year commitments. Bring a more gentle form of motivation, rooted in appreciation, celebration and acceptance to your goals.

Reflect on the amazing year you’ve already had and take the time to think about the kind of lifestyle you want to live in 2020.

Happy New Year!

All my love,

Jess

25 Things I've Learned By 25 Years

Today’s my 25th birthday, I’m a quarter of a century old and it’s sort of crazy because most days I still feel like a kid at heart… But in a lot of ways, I enjoy getting older. As I look back on my life, I feel a sense of gratitude knowing how far I’ve come and excitement for what adventures I have left to experience. Getting older comes with a whole lot of self-reflection, some pride, some fear and a great big amount of soul-searching. While I still have a lot of life to live and a lot of learning to do, I wanted to share some lessons I've learned over the past years. These tips/tricks/advice whatever you want to call it, are things I've personally experienced and wanted to share with all of you.

So, here’s 25 things I’ve learned in 25 years...

1. Consider all advice (especially from your parents).

   “Oh if I knew then what I know now...” I can’t tell you how many times I heard this growing up. Now, at age 25, I completely understand it. It’s amazing how much smarter our parents appear as we get older. In many instances, if I had listened to my parents’ advice, I could have avoided learning lessons the hard way. When I realized this, I told myself that even if I didn’t agree with what someone was telling me, I would at least consider their advice.

2. IT’S NEVER TOO LATE TO TRY SOMETHING NEW.

   After my freshman year of college I decided to drop out and change my career choice from psychology to bodywork/clinical massage therapy. At the time I felt like I was already too far invested in the first path and I was nervous about starting all over. But I did it anyway. When I was 20, I decided to start doing yoga even though I could barely touch my toes. At 24, after 12 years of living in North Carolina I decided to make the risky move to the west coast. What I’ve learned from all of this is that it’s truly never too late to change the course of your life. It’s better to have tried and failed than to look back and wonder “what if.” 

3. True happiness comes from within.

   For a long time when I was younger, I didn’t understand the difference between lasting happiness and pleasure. Then I realized that the illusion of ‘happiness’ coming from material things is only temporary pleasure. If we chase happiness in external objects (social status, wealth, materialism, other people, etc.) our pursuit for happiness will never end. True happiness is not something that can easily be affected by external factors, it’s a product of our minds. Happiness isn’t a destination, but a choice; a way to live our lives. We don’t need to look for it. We don’t even have to chase it. Happiness, in truth, lies within ourselves.

4. Trust your intuition.

   When you get that gut feeling that something is right or wrong, don’t ignore it. You often know the answer before you even realize it.

5. You have a voice & you can use it for good.

   I was really shy growing up and it took me a while to find my voice. But as I got older, I started to gain more confidence in myself and began speaking up and sharing my story. Once I did this I realized that many people actually related and felt inspired by my words — not to mention it felt so damn good to speak my truth. The last few years of teaching, writing, blogging and sharing my yoga journey online have shown me what a difference just one voice can make in the movement of health and wellness. I plan to carry on using it for as long as I can.

6. Not everyone will like you & that’s okay.

   There’s a saying that goes, “You can be the ripest, juiciest peach in the world, and there's still going to be somebody who hates peaches.” On some level we all want to be liked and accepted. It’s a basic human need. But what I’ve learned is that we aren’t really in control of whether people like us or not. Once we release attachment to people liking us, we give ourselves permission to be exactly who we are. And the people who truly matter, are the ones who love us as is.

7. Friendships will come & go.

   One of the hardest lessons I’ve learned is that not all friendships will stand the test of time. Some are there for just a brief moment, often to share or teach something crucial to your personal development. Some will fade naturally. Others will be painful departures. Some will simply shift as you move throughout life. The most important thing is to treasure the friendships you have and never take them for granted. Be thankful for those who have stood by you and understanding of the friends who move in a different direction. And always always be open to new friendships that align with your values and interests. 

8. Setting boundaries can be hard, but it’s 100% worth it.

   This is a skill I’ve discovered that takes practice — especially if you relate to being an avid people-pleaser or someone who tends to avoid confrontation. Over the years I’ve had to learn how to be more assertive and really go after what I want in order to achieve my goals and dreams. I no longer feel guilty for putting myself first. I am no longer afraid to say, “No, I can’t” and “Not today”. Setting boundaries has helped me gain more confidence in myself and it’s allowed me to become a much better communicator.

9. Gratitude is everything.

   It’s as simple as that.

10. Financial freedom is a necessity.

    Taking ownership of your finances might be one of the biggest adult moves you can make. Ultimately, it means you're taking control of your life. It’s about living within your means, figuring out retirement, creating additional sources of income and making sure that money is spent on things you really need like food, shelter and even the occasional vacation or retreat (relaxation is important too)! The reason why I’ve discovered financial freedom is so important is because it means never having to work to further someone else's goals instead of my own. It means having options and more opportunities that allow me to pursue my own goals and to build the life I’ve dreamed of.

11. No one is thinking about you nearly as much as you think they are.

    I mean that as in don’t let what you think other people think about you decide what you do. In most cases, everyone is so caught up in thinking about how others think of them that no one is actually thinking about each other — how you dress, what you buy, what kind of car you drive, don’t do it for other people. The good ones don’t care about that stuff and will stick by you no matter what.

12. Make time for your health.

    Our bodies work so hard for us every day and many times we treat them pretty terribly. Investing in your health may seem cumbersome or daunting, but think about how much time you spend watching Netflix or scrolling through social media. If you could spend even 1/4 of that time practicing self care think about how much better you’ll feel in the long run. Take the time to exercise, drink more water, eat intuitively, etc. It’s the best thing you can do for yourself.  

13. YOU ARE BEAUTIFUL JUST THE WAY YOU ARE.

    Seriously. Stop reading this. Look in the mirror and say these words… “I am beautiful, inside and out.” Repeat this to yourself every single day and don’t ever let yourself forget it. 

14. DON’T BE SO HARD ON YOURSELF.

    We tend to be our own worst critic. It’s obviously important to acknowledge your weaknesses but what you should never do is dwell on the things you don’t like about yourself. Especially if these things are rooted in comparison. Accept the things you can’t change and take the steps needed to change the things you can. The moment I realized that everyone was so focused on their own lives was the moment I realized I didn’t have to take myself so seriously. 

15. RECORD YOUR MEMORIES.

    Photos, videos, journals, you don’t have to record everything to the point where you’re missing the moment, but have something you can look back on later and smile about. I have so many journals throughout my life and I love taking a trip down memory lane. Similarly, I love my photo albums from my childhood and one of my favorite memories is sitting down with my family and watching old home videos from years ago. It’s such a miracle that we’re able to capture moments digitally and take them with us throughout the rest of our lives. So record your memories. You’ll thank yourself later. 

16. It’s okay to ask for help.

    In self improvement, I think there’s often a myth that you need to “do it all on your own”. While I admire independence and self-reliance, I also acknowledge that as humans, we are interdependent beings. And to me, interdependence is about embracing the fact that I can be more successful when I ask others for help when I need it. It’s also about recognizing how my support can allow people around me — my students, my boyfriend, family and friends — to be more successful. And it’s about acknowledging that real ‘strength’ isn’t about self-reliance, but about daring to rely on others — and letting them rely on you. We can all do so much more together than we ever can alone.

17. Some of life’s most profound advice is found in platitudes.

    “You can be anything you want to be," “Life’s too short,” “Time heals all wounds,” “Good things come to those that wait,” etc. Don’t dismiss it just because it’s a cliché.

18. Don’t like your life story? Change it.

    You are the author of your own life. Our lives are a compilation of stories we tell ourselves. Stories of what we’ve done, how we’ve done it and what we want to do. Stories about who we are and who we are not. These stories create our reality, but they’re not always real. They’re interpretations of the truth, filtered through our perceptions, expectations, hopes and fears. Sometimes these stories don’t work for us. They don’t lead to what we envisioned and may even hold us back. But the stories of our life are malleable. We can rewrite them as often as we want. In doing so, we can create a new reality for ourselves.

19. Respect the choices that people make & be kind, always. 

    Everyone has different circumstances and different battles that they are fighting that we may know nothing about. Life is too short and too precious to waste it on judging others. Realize that we all are doing the best that we can. Because of our different experiences it causes us to all see the world differently. Give everyone the benefit of the doubt, be kind and more gracious to others.

20. Be curious about everything.

    You’ll never stop learning. When you assume you know things, you close yourself off to new opportunities. Instead, ask deep and meaningful questions and wander off by yourself every now and again. Don’t be afraid to talk to strangers. Remember that everyone you meet knows something you don’t (you just have to ask the right questions)!

21. Travel alone.

    Not just to the movies or the grocery store but take a flight and discover a new city by yourself. I remember how scared I was the first time I traveled by myself — and sometimes I still am. But when you start solving issues on your own — like figuring out where you are when you’re lost — it can give you a new sense of confidence and faith in your own resourcefulness. For me this carried into not only other trips I ended up taking, but also into my life at home.

22. Learn to let go.

    Holding on to pain or grudges doesn’t fix anything. Replaying the past over and over again doesn’t change it and wishing things were different doesn’t make it so. In some cases, especially when it comes to the past, all you can do is accept whatever it is you’re holding on to, acknowledge and embrace your feelings, breathe and then let it all go.

23. Contribute & GIVE BACK.

    One of the wonderful things about being on this planet is that we have the opportunity to give back to others in some way. Think of contributing to a specific cause, to someone else or to a community. Whether your heart goes out to the homeless, or you’re passionate about animal welfare or you’re fired up about equal rights… pick something. My heart recently has been focused on animal rescue in the streets of Bali. That’s why I’ve chosen to research and support nonprofits like the Villa Kitty Foundation who are rescuing stray cats and dogs in dire need. It doesn’t matter what you pick but finding an altruistic cause is not only beneficial to yourself but also to the world.

24. YOGA IS LIFE CHANGING.

    Most of you already know how I feel about my yoga practice. It has truly changed my outlook on health and has been such an incredible tool to establish a deeper sense of patience, gratitude and self love. It’s never too late to get started and I definitely recommend it for absolutely everyone. 

25. Say “I love you” more often.

    One of my favorite quotes will always be, “The greatest thing you will ever learn is just to love and be loved in return.” It was my high school senior yearbook quote. Although, “I love you” is just three simple words, it holds tremendous value. We should always share the love we feel with those that make us feel it. Always keep your heart open and never be afraid of expressing love, it truly is one of the greatest things in the world.

Thank you all so much for reading through these! 

Cheers to another year around the sun. 

All my love,

Jess

4 Simple Ways To Practice Letting Go

I was having a conversation with a friend recently about our biggest takeaway from living in Bali. She shared that hers has been “trust” and I responded to mine being “surrender”… which led me to the realization that these two concepts actually go hand in hand.

Only when we fully trust, can we learn how to surrender and let go.

In the yoga practice, this is called Ishvara pranidhana — to surrender (pranidhana) to God, or a higher source (Isvara). Our old emotional paradigms and unhealthy mental resistance (known as samskaras) melt away when we surrender. It’s believed that this is a crucial step on the path of freedom, liberation and enlightenment — Samadhi, which is the ultimate yoga goal according to Patanjali’s Eight Limbs of Yoga.

Surrendering allows us to fully step into our lives ready to receive, completely able to manifest and willing to embrace everything—the good, the bad and the unpredictable—with an open heart. It’s from this place of trust where real magic happens.

I’m still learning how to live between this balance of effort and ease. I don’t think letting go is something that just happens automatically or clicks in one day. I think it’s something that requires conscious effort, practice, patience and most importantly, trust. We will continuously be challenged and tested on our ability to gracefully surrender throughout the course of our lives.

One of the biggest key principles for letting go is learning how to be present so that we can be mindful of our emotions when they arise. When I sense fear getting the best of me, I try to remember to surrender to love. When I release my resistance to love’s presence, I am able to receive what I need — what’s trying to come into my life at that exact moment, for my highest good.

I think of letting go as diving in, not turning away. As living in each moment, getting as close to a full life experience as possible in this one moment. To do that, we need to learn how to let go of what isn’t ours to hold onto forever. Here are a few simple and realistic ideas that can help.

HOW TO LET GO: 4 SIMPLE AND FOUNDATIONAL PRACTICES…

1. Acceptance First.

   At its core, an attachment is about not wanting something to be the way it is. It is resistance to reality and it’s hard to change what you never acknowledged needed changing in the first place. You may want something in your life to be different, but you need to honor what is, for what it is, first.

   Fight what is, and it will fight back. Try to rush your healing with angst rather than curiosity and it will hold you back.

   Over and over, acceptance is the practice of opening and investigating the moment with curiosity, courage and deep breaths.

   Letting go doesn’t mean you resist or avoid, just that you don’t get attatched to every passing thought or moment that occurs.

2. Awareness.

   Through awareness, personal growth and intuition we can invite surrender in when it comes knocking. It’s a choice made in the present moment. Seeing reality for what it is and opening up to it wholeheartedly. Start by paying close attention to your feelings and your actions that follow.

   Your feelings aren’t random, they are messengers.

   When we feel worried, we are tightly attached to how we want things to be, rather than relaxing into accepting whatever might happen when we try our best.

   When we feel frustrated with someone, it’s because we’re attached to how we want them to be, rather than accepting them as the wonderful flawed human they are.

   When we feel stressed and start to procrastinate, usually it’s because we are attached to things being easy and comfortable (like distractions) rather than accepting that to do something important, we have to push into discomfort.

   And so on.

   When you bring more awareness to your feelings and actions you can learn directly where in your life requires a little bit more trust and letting go.

3. Meditation.

   Paying attention to the present moment creates space around the thoughts floating around in your head. Meditation is one of the simplest ways to practice this. There are many different meditation techniques and apps out there, but you don’t need to overwhelm yourself or make it complicated. Simply find a quiet space to have a comfortable seat and begin to focus on your breath and any thoughts/feelings that arise. You don’t have to erase the thoughts or control them, just keep coming back to your observation of them, your breath or a mantra or other focal point.

   Through meditation, it’s possible to see how we attach our worries, planning and ruminating. We can see how when we entertain and run wildly with a thought, rather than letting it go, we end up creating a story that often doesn’t serve our highest self. We can practice letting go of these attachments by simply refocusing on the present moment.

   Meditation is peace training, space making and a way to lighten the load of everything we’re carrying.

4. Connect with compassion.

   Compassion is a practice too, a skill that can be built no matter who you are or what your past looks like.

   Try to see every attachment as a call for compassion. In your meditations, visualize an end to your attachments and suffering with compassion and let that loving-awareness evolve into a wish for the end of the suffering of others. As you focus on warming your heart, attachments start to melt and you’re granted a little wiggle room. Your awareness grows. Instead of dwelling on what you’re trying to let go, you focus on loving anyway.

   When you see others’ suffering, your suffering is suddenly not so different or impossible.

   The more we practice loving-kindness, the more we foster compassion and let go of judgement and hostility.

   Sometimes this looks like giving yourself compassion for not being fully ready or able to let go. Remember that this practice takes time and continuous conscious effort. Honor wherever you are currently at on this journey of trust and surrender.

Through surrender, we can move from outer turmoil to inner peace. By letting go of expectations and outcomes, we can transform a painful experience into a positive, transformative endeavor. Through trust and surrender, we become ready to receive, to tap into the abundant possibilities available to us and to manifest a life free from restraint and restrictions.

Which one of these letting go practices could you use the most today?

Tell me in the comments, I’d love to know!

All my love,

Jess

The Power Of Words: How To Use Daily Affirmations

“What you say always produces some kind of harvest. What is the lasting legacy of your words?” — Paul David Tripp

I can still remember my third grade teacher telling me I was a good writer. At a young age I had never thought of myself that way, at least, not until that very moment. But I believed her when she said it because I admired her. To this day, Ms. Ayala is still one of my favorite teachers. She took the time to encourage me and the words she used had a lasting impact on me that I am grateful for.

Today, writing still plays a major role in my life. From journaling to writing blog posts and now, to working on my own book. I know that my passion for writing stems from those early years in school and from the positive, ingrained words from my teacher. It was because of her that I grew up thinking, I am a good writer. And that affirmation has stuck with me ever since.

I can also remember certain negative words that people have said — both in person and online. Those are difficult to forget as well. I’m sure that it’s easy for you to think of examples, both good and bad, of how someone else’s words have strongly impacted your life.

Words are powerful; they carry certain vibrations. They can affect our mood, self-esteem, personality and overall view of life — they create our reality. As ‘woo-woo’ and pseudo-spiritual as it might sound, it’s been proven true by scientists in experiments such as those conducted by Masaru Emoto — Messages In Water. If you have never heard of this discovery before, I highly recommend you look into it.

There are even studies to prove the fact that words can change your brain.

According to Andrew Newberg, M.D. and Mark Robert Waldman, “a single word has the power to influence the expression of genes that regulate physical and emotional stress.”

People, plants, animals, minerals etc. — all respond differently to words of different vibrational frequencies. That is why it is so important to be mindful of the words we expose ourselves to; the words we use when we talk to others, the words we hear from others (personal conversations, music, podcasts, movies etc.), the kind of words we read (books, texts, blogs, emails etc.) and the kind of words we think of in our minds as well.

Take into consideration that humans have anywhere from 12,000 to 60,000 thoughts per day.

Those are a lot of words, right? So what does this actually mean?

Even more powerful than the words that others say to us, are the words we say to ourselves. We spend so much time inside our own heads. We may not say the words out loud, but they’re there… and they count.

“Watch your thoughts; for they become words. Watch your words; for they become actions. Watch your actions; for they become habits. Watch your habits; for they become character. Watch your character for it will become your destiny.  — Frank Outlaw

If our words and thoughts are the tools that create our reality, then shouldn’t they be considered our most powerful tool yet?

Shouldn’t we only pick the very best words in order to create our very best reality?

Our thoughts also impact what we manifest in our lives. But it can be argued that the real power lies in our words. It’s our words that provide a bold affirmation of our innermost thoughts. They are a confirmation to the world of how we see others, our lives and ourselves. It is this affirmation that our words provide which enables our thoughts to manifest into reality.

What Are Affirmations?

According to Success Consciousness, this is how affirmations are defined:

Affirmations are sentences aimed to affect the conscious and the subconscious mind, so that in turn, they affect our behavior, thinking patterns, habits and environment.

The reason affirmations work is because they’re statements of what we believe, which encourages us to take action on those beliefs.

How To Use Affirmations

There are a variety of ways you can use affirmations. I know there are some people who will find using different techniques more fun and engaging, and there are also people who thrive from routine and need to have a schedule in order to follow through with things. So here are some examples of different ways you can use affirmations; take what works best for you, incorporate multiple techniques or just stick with one!

• Repeat them out loud — This is a simple way to use affirmations and it’s easy to incorporate into your daily routine. If you do this right before falling asleep, your brain enters a relaxing phase with alpha waves. When you chant your affirmations then, your mind is the most susceptible to believing your affirmations.

• Chant them in meditation — I find this works best when meditating for at least 5-10 minutes before you chanting affirmations. This ensures that your mind is already in a deeply relaxed state. You can pick a phrase that you want to concentrate on and repeat it to yourself over and over again. If you’re completely new to meditation I recommend guided meditation apps like Insight Timer or Headspace. You can also listen to soothing music to help. Check out this playlist I made specifically for meditation:

• Write them down — EVERYWHERE. A fun way to do this is by writing on sticky notes and placing them all around your home. This is sweet, especially if you live with someone else, everyone can benefit from your positive affirmations! Make sure you stick them in places you see everyday. For example, your bathroom mirror, your fridge, on the dashboard in your car, etc. I also love writing different affirmations in my daily planner.

• Have it on your iPhone wallpaper — I currently have an affirmation that says “I have the power to create change.” This is a phrase that I love re-reading, especially during moments of conflict or struggle because it reminds me of my capabilities and potential to turn any situation into a positive one. We all know that we pick up our phones too many times each day. So what does this mean? Every chance that you get to see your affirmation is a chance that your mind will start to believe it!

• Use an app — There are plenty of apps that will give you reminders on your phone. I use one for iPhone called My Daily Affirmations. There’s also an app called Vision Board that allows you to upload and create images so that you can see all the things you desire to manifest in your life directly on your phone!

• Use them in your yoga practice — Using affirmations during your yoga practice is a great way to encourage yourself to reach new levels, both physically and mentally. Pick one or two positive statements to use throughout your session, not just when a particular pose starts to feel difficult. Constant encouragement will keep your mind focused and help to prevent feelings of negativity — making it much more likely that you’ll enjoy and benefit from your session! Check out this Yin Yoga Class with Affirmations.

Helpful Tips

• When coming up with your own affirmations, start with the words “I am.” (not always necessary, but definitely powerful)

• Use the present tense.

• Keep it brief and specific.

• Include at least one dynamic emotion or feeling word.

• VISUALIZE your affirmation.

It’s not enough to write your affirmation and read it. You must visualize it as well. From my personal experience, words, by themselves, do very little to bring about the desired result.

For example, if you use the affirmation, “I am deserving of having the most amazing clients and business that I can dream of”, start visualizing what that looks like for you.

• What will you be wearing?

• How will you feel?

• What does a day in your life look like?

• Who will you be spending your time with?

• What would your office look like?

• Where would you be working from?

Visualize it. Create a movie. Watch it happen. This is what brings amazing changes because you are aligning your frequency with a real tangible feeling of success on many different levels.

Oh and one last important tip: be patient when it comes to using your affirmations. This isn’t an overnight ordeal. It works but you need to be patient while the universe is working in your order. In the meantime you can take inspired action very day. Take small steps. You can’t expect to want an affirmation and not take aligned and inspired action very day to make it com true. There is some kind of physical work involved.

So, are you ready to try it?

Below is a list of some of my favorite affirmations:

Confidence

• I am confident in my abilities.

• I am capable of achieving anything.

• I am the creator of my own reality.

• I trust that my intuition will lead me to the right path.

Money

• I am financially abundant.

• Money flows freely to me and through me.

• I am open and ready to receive money now.

• I am in harmony with the energy of money.

Goals

• I am able to achieve my goals.

• I am open to receiving all the blessings of this abundant universe.

• I will get to where I want to be and enjoy the journey.

• I believe in myself and my ability to achieve my goals.

Happiness

• I can choose to be happy in any given moment.

• I have everything that I need to be happy.

• I am appreciating the little things in life.

• I am worthy of feeling happy.

Health

• I am prioritizing my physical and mental health.

• I am strong and healthy today.

• I nourish my body with healthy choices.

• I am grateful for my health, strength and vitality.

Love

• I love myself and I allow myself to be fully loved.

• I am grateful for the love that is around me.

• I deserve abundant love.

• I attract loving relationships into my life.

Peace

• I am present within myself.

• I can center myself with the ease of my breath.

• I am grounded, worthy and whole.

• I release what no longer serves me.

Self Worth

• I am proud of myself and my achievements.

• I am worthy of love and respect.

• I am free of all limiting beliefs.

• I am enough and who I am in this moment is enough.

As you start to create a new reality for your life based on the words you speak to yourself, and the actions you take, watch your life unfold in beautiful new ways. Remember the powerful impact that your words have on yourself and others. Be compassionate, speak kind words and give this world some much needed positive energy. You never know what kind of transformative effect or lasting impact you may have on others.

All my love,

Jessica