Q&A: Ask Me Anything + Get To Know Me!

---

HOW OLD ARE YOU?

25

HOW/WHEN DID YOU START YOUR YOGA JOURNEY?

I started practicing yoga at home through an app I downloaded on my phone. It was in February of 2015. At the time I had just left college and was working full time so I didn’t have the time or money to go to a studio (I was also a little intimidated). My parents bought me a mat from target for Christmas and it took me two months to finally unroll it. I slowly started learning some beginner poses and sequences. I used online resources like YouTube to keep up with my practice and continued to for 3 years before eventually going to a local studio for classes. Read more of my story here.

WHAT’S YOUR SIGN?

Sun: Sagittarius / Moon: Cancer / Rising: Cancer

WHAT DO YOU DO AND HOW DO YOU MAKE MONEY?

My main job is teaching yoga, I mostly teach online, privates and retreats. I also create content on social media by working with brands and I make money through affiliate marketing.

WHAT TIPS WOULD YOU GIVE SOMEONE WANTING TO BECOME A YOGA TEACHER?

I’d recommend having a consistent yoga practice before diving into a yoga teacher training (it’s a big investment)! Do your research on different styles and programs and try to find a teacher that you resonate with. After your training, keep practicing! Get clear on your intentions and goals as a yoga teacher. Decide if you want to start teaching at a studio, private classes or maybe both. There isn’t a right or wrong choice. If there’s a certain studio you like, see if you can start assisting by doing adjustments in classes or auditioning so that you can start subbing on the schedule. Get involved with the community, meet new people and don’t be afraid to use social media to help grow your brand or business! I think some teachers are afraid to use social media or teach online because it’s ‘untraditional’, but yoga is changing and constantly evolving, just as technology is, and I think it’s important to use that to your advantage.

Read this blog post I wrote for tips on choosing a yoga teacher training.

HOW TO BUILD CONFIDENCE IN STARTING TO TEACH?

Practice, practice, practice. A great way to practice teaching as a new instructor and to build confidence is to offer donation based classes. Teach to friends, family or anyone willing or wanting to learn yoga. The very first class I taught I just memorized and reused over and over again until I became really confident with the sequence and the cuing. Eventually, you can add on new postures or change the sequencing and start teaching a new class.

WHAT IS IT LIKE TO TRAVEL SOLO? DO YOU HAVE ANY TIPS FOR A FEMALE WANTING TO DO THE SAME?

I’ve talked a little bit about this on Instagram, but 2019 was the first year that I started solo traveling. I find it very empowering, especially as a female and I would recommend it to anyone curious or wanting to try it. I started by taking small trips in my own country first, traveling to nearby states and staying in airbnbs or with friends/family.

Traveling to Bali on my own was my first big international solo trip. I really just recommend doing your own research on where you want to visit. Don’t get discouraged if there are people who try to talk you out of solo traveling. If it’s something you really want to do — do it! Research as much as you can. Plan well, but be prepared for things not to always go 100% according to your plan.

I follow this group on Facebook called The Solo Female Traveler Network, where over thousands of women share their stories and advice for female solo travelers. Check it out!

HOW DO YOU FIND THE BALANCE BETWEEN TRAVELING AND REMAINING FINANCIALLY STABLE?

I’ve worked fairly hard over the past few years to get to a point financially where I don’t owe any debt. Before deciding I even wanted to live on my own (and eventually travel) I made sure I had enough money saved up to where I felt comfortable enough to do so. I’ve always lived fairly minimally and don’t spend a lot of money on things. I’d rather save up money for an experience or trip somewhere that I’ll have memories to cherish forever than splurge on things that I know will only bring me temporary joy.

My situation might also be unique because I’m fortunate enough to be able to make money while I travel.

But my biggest tips for traveling and remaining finically stable is to first, save up money. Secondly, plan accordingly and make a budget for your trip.

WHAT ARE THE MEANINGS OF YOUR TATTOOS?

Each of my tattoos are from a special time in my life where I’ve experienced growth. I got my first tattoo when I graduated from school, it’s a bird on my right side which to me represents freedom but also home. My family calls me ‘J-bird’ so whenever I look at that tattoo I think of them. I recently got another one on my left wrist. I’ve always been drawn to mandala designs and the feminine placement of tattoos around the wrist and forearm. I wanted something that would remind me of my first time in Bali, a trip where I experienced immense growth in my spiritual practice.

WHERE CAN I FIND YOGA RETREATS FOR BEGINNERS?

You can check out bookretreats.com and use the search engine to find yoga retreats specifically for beginners. If there’s someone you know who’s hosting a retreat you can always reach out to them and ask if their retreat is beginner-friendly.

WHAT APPS DO YOU USE TO EDIT PHOTOS AND VIDEOS?

I use Videoshop to edit and speed up videos and Snapseed and VSCO for photo editing. I use iMovie to edit YouTube videos.

ARE THERE ANY BOOKS YOU RECOMMEND FOR YOGIS?

You can go here and scroll to the bottom to see a list of books I recommend. Some of my favorites are: The Bhagavad Gita, The Heart of Yoga, The Path of the Yoga Sutras & The Yamas and Niyamas. Most of these I read in YTT but revisit their texts often.

WHAT IS THE TTC YOU APPLIED TO IN INDIA?

I finished my 300hr yoga teacher training in Goa, India through a program called Kranti Yoga.

DO YOU HAVE A BACKGROUND IN DANCE OR GYMNASTICS?

I’ve never done gymnastics but I did dance for a short period of time when I was maybe 5 or 6. After that my parents signed me up for soccer which I continued to play up until my freshman year in college.

WHERE ARE GOOD PLACES TO PRACTICE YOGA IN BALI?

Ubud: Radiantly Alive, Yoga Barn, Ubud Yoga House, Ubud Yoga Centre

Canggu: Samadi Bali, The Practice

Uluwatu: Morning Light Yoga Bali

Bali Travel Guide

ANY TIPS FOR STARTING AND BUILDING A YOGA INSTAGRAM ACCOUNT?

I think if you’re intentionally wanting to build an online presence it’s important to do so consciously. Instagram today is a lot different from what it was 5 years ago when I first joined and I’m sure it will continue to change.

Here are 4 tips that can help you with starting and organically building an Instagram account:

1. Find your intention. If you know that yoga is your niche then decide what kind of content you want to create. Think about what you want people to know or recognize you for. Do you want to create yoga tutorials? Videos? Do you want to include personal lifestyle photos in the mix? Do you want to use your account as a way to track your yoga journey? Do you want to create a yoga account for business use and if so what do you want your brand to be like? These are all important questions to consider when starting your account.

2. Be consistent. When you create consistency with your feed, then followers and people on your page will know what to expect. This includes consistency in the content you post and also the timing and frequency. Especially in the beginning, it’s important to post on a regular basis so that people have a general idea of when to expect you to post next. Inconsistency brings lack of engagement from your audience. People that know you have a set routine or posting time are more likely to see or visit your page because they know you’ll have new content regularly. This is important starting out when you’re new because people don’t know what to expect.

3. Build a community. Follow other yogis who you like or are inspired by and don’t be afraid to reach out to them! See if you can collaborate or work with them in some way. Hosting and participating in IG yoga challenges are not only a great way to stay consistent with your yoga practice, but it’s a great way to build community and trust online as well.

4. Be relatable. Don’t strive for perfection. People relate more when you’re being authentic and true to who you are — because it shows that you’re human too. There are lots of yoga accounts out there that will only post content from exotic travels and professional photoshoots which creates a beautiful visualization (and is totally fine if that’s your aim!) but it’s not necessarily relatable. People like it when you share personal details, captions and stories because it creates a sense of relevance and similarity.

DO YOU PRACTICE EVERYDAY AND IF SO, HOW DO YOU INCORPORATE IT INTO YOUR DAILY ROUTINE?

I practice some form of yoga everyday. However, I don’t practice physical asana everyday. Asana is only one of the eight limbs of yoga. If I don’t get on my mat, I will practice pranayama or meditation. My physical practice usually consists of 5-6 days of the week.

DO YOU DO ANYTHING ELSE PHYSICAL/WORKOUT TO GROW YOUR PHYSICAL PRACTICE/STAY FIT AND HEALTHY?

Not regularly. I have just started doing body weight exercises at home. But it’s mostly just for fun :). I enjoy walking, hiking and cycling as fun things to do on the side.

DO YOU COUNT CALORIES? HOW MANY CALORIES DO YOU EAT IN A DAY?

No, I do not count calories.

ARE DIET AND YOGA RELATED? ARE YOU VEGAN? ARE YOU VEGETARIAN? WHAT IS YOUR DIET LIKE?

These are questions I get asked often. I just want to share a few things beforehand: 1) I’m not a professional nutritionist or dietitian and 2) I try to be mindful about what I share on social media because I know having a platform where I can speak and share my opinions to a large audience comes with responsibility and discernment.

I personally believe that yoga has an amazing ability to strengthen your relationship with food in general. Practicing yoga connects you with your body and brings more awareness to what you are consuming and how you are fueling and thus nurturing yourself. Practicing yoga has helped me become much more aware of what I’m putting in my body and that it matters significantly.

I’m not vegan or vegetarian or paleo. I’m not “anything.” Do I put thought and intention into what I eat? Of course. Do I have certain foods I don’t eat all the time because they don’t make me feel great? Yes. But have I decided to attach a label to what I’m eating? Not anymore.

I was vegan for 3 years until my body started giving me signs that it was no longer working for me. I personally don’t believe in labels as I have learned they are restricting to me.

Does that mean you shouldn’t too? Not necessarily. But I know that for me, labels can be a slippery slope: one that can lead to guilt, shame or feeling like you lost your identity if you eat something outside that label. I’ve learned what makes me feel nourished and strong. Most of my diet has always been plants but if my body craves something else I no longer deny it. I believe a healthy diet is a balanced diet and one that allows you to thrive.

WHAT ARE SOME OF YOUR DREAMS OR PLANS FOR THE FUTURE?

I want to continue teaching and learning about yoga. I know yoga will always play a key role in my life. Eventually I would like to become a health coach and learn more about Ayurveda. One of my biggest passions is traveling, so I want to incorporate that into my teachings as much as possible. My partner and I have dreams of opening our own retreat center or space where we can invite others to host their own events and I’ve recently been thinking of starting a retreat company. These are things in the near future. But I’ve learned that sometimes it’s okay not to have a plan and to figure everything out as life goes on. :)

Thanks for reading and taking the time to get to know me a little better! If you have any questions that I didn’t answer here, feel free to reach out to me.

All my love,

---

Let’s Connect.

Top 5 Tips For Yoga Beginners

When I ventured on the path of yoga nearly five years ago, I had no idea where this practice would take me.

Back then I was simply looking for a way to stay physically active and to calm an anxious mind. When I first started practicing yoga I could just barely touch my toes. When I tell people this now they usually think I’m joking… but I really wasn’t that flexible. I grew up playing soccer and was a competitive athlete for over 13 years. My body overall was tight and stiff. I couldn’t sit still for more than a minute and my mind was constantly racing. During my time of practicing yoga I’ve had to work through a lot of limitations within myself, not only physically but mentally as well. One of the amazing things about this practice is that you never stop growing, or learning. You come to realize that there are no limitations.

Looking back, there are many things that I now know that I wish I knew when I first started practicing yoga. The type of questions that I get asked most often across all platforms usually have to do with starting yoga.

So, I thought I’d share my tip five tips for yoga beginners…

1. Know your intentions

   The first question you should ask yourself is, “Why do I want to do yoga?”

   Is it to gain more flexibility? To have more strength? To be more in tune with your body? Whatever your reasons are, you need to be true to it. This will be your motivation in continuing your practice and growing as a yogi. Know that your intentions might change over time and that’s okay. When I first started practicing yoga it was mostly because I wanted an exercise routine to stay in shape. Over the years, as my practice shifted into the subtle energetic teachings, my intentions started to shift as well. I started seeing profound improvements not only in my physical body, but in my mental health as well. Now, whenever I step on my mat I set the intention of maintaining a sense of inner peace through the physical body. I no longer practice to keep up with a physical appearance (but hey — if that’s your intention, that’s fine too)! There’s no right or wrong intention when it comes to practicing yoga. It’s really a personal choice and depends on your own specific goals.

2. Find a location that feels good for you

   There are no rules about where you should practice. I personally started my practice with YouTube videos and iPhone apps at home. (This is what ultimately inspired me to start my own YouTube channel and create my own app, Jess Yoga!) I stuck with a few teachers that I felt connected to and grew my practice with them until I thought I was ready to get deeper into the philosophy and principles of yoga. I eventually started going to a local studio that immediately became my second home and where I ended up doing my first teacher training.

   It’s important to try different studios and teachers in your area. You will learn that they all have different styles of teaching, and it’s just a matter of how you feel after the class. Do you feel energized? Relaxed? What feeling are you looking for after a class?

   Regardless if you’re starting your yoga journey at home or at a studio, it’s important to find a location and teacher that resonates with you. If you tried yoga and feel unsure about it, don’t give up. Try other classes with new teachers before you abandon yoga completely. Sometimes it may take a couple of classes before you get connected and discover the right teacher or class for you.

3. Listen to your body & honor your limits

   It’s great to be inspired by these beautiful shapes our bodies can make. But if there’s one yoga principle that you need to remember, it is a term in Sanskrit called “Ahimsa”, which means non-violence towards other beings and yourself. It’s so easy for us to not cause harm to those around us, but we also need to remember to respect our body’s limits and know that everything is a process. I always tell my students to know the difference between discomfort and pain and to go two steps back when you feel like you’re going to hurt yourself getting into the pose.

   Remember that most yoga poses have different versions and modifications. It can be very inviting to go for the more advanced options even when your body is asking you not to. It can also be tempting when you see what somebody else’s body can do, whether that’s someone on the mat next to you at a studio, or a photo you happen to come across on social media. Don’t compare yourself to others. It’s silly and often doesn’t come from a place of love, but instead self-judgement.

   Always listen to your body, honor your limits and stay in the first variation if that is where your breath is steady. If the pose makes you hold your breath or the breath becomes labored and ragged, think about taking a step back. Listen to your intuition, take a rest when you need to and trust the feedback of your own body.

4. Use props

   Pretty straight to the point — props were created for the purpose of helping you get into a pose without hurting yourself. It aids in making you understand how a pose is really supposed to feel with full support and safety. Trust me when I say that even teachers use belts and blocks during their practice because they understand its benefits. Set the ego aside, treat your body with respect and put those props to good use! 

5. Remember it’s not about the final pose

   I wish I had learned this earlier in my practice; it would have saved me several backaches and joint pains from trying so hard to get to the final pose. The practice of yoga asana doesn’t focus on getting to that backbend or handstand, it’s about being stable and at ease with where you are at this very moment. It is scanning your body for tension and using your breath to ease it while being completely and totally present in the pose. It’s the very experience you are having and not the shape that you’re taking. Don’t get discouraged or upset with yourself if a pose doesn’t come right away. It’s been five years into my practice and I still can’t put my foot behind my head or balance completely on my hands. If I can’t do a certain pose yet I am no longer frustrated. Because from my experience, I know it will come. And after it’s mastered, the beginner’s mindset is gone and something else will come and grab my attention again. And I look back and realize it was the journey that was so fun, not the final pose.

Always remember that yoga is a personal journey. When you start to realize the benefits of the practice not only on your body but also on your mind, it will become more of a lifestyle rather than just another fitness routine. I hope these tips have provided you with new insight and you found something helpful in these words.

Thanks for taking the time to read!

Love, Jess

PS. Find more blog posts related to yoga for beginners below

→ Yoga At Home Vs. Yoga At A Studio

→ How To Start A Yoga Practice

Manifest & Flow: Bali Retreat Recap

This past January, we had a group of 12 women from around the world join together in Bali to manifest and flow their way into the new year! My partner Norris and I hosted the retreat, and as a group we spent six transformative days setting intentions, discussing the power of manifestation, experiencing local Balinese culture, participating in healing events, workshops and discovering how to step into our personal power. We did lots of yoga and meditation, had soul chats, ate delicious food and connected deeply with ourselves and one another.

Here is a recap of our time spent together…

---

DAY 1: ARRIVE

Monday afternoon our guests arrived to Ubud Prime Villas, a beautiful luxury retreat center located in the heart of Bali’s finest rice fields. The ladies were welcomed with a refreshing mix of dragonfruit and watermelon juice to sip on while everyone got to know one another and settle into their new home for the week.

Soon after everyone arrived, we had our opening circle where we officially introduced ourselves and our specific intention for the following week. Many of us shared similar missions; to gain clarity, find peace, self-love and deeper connection. And what better place to discover this than the inspiring, healing space of Bali, surrounded by other uplifting, like-minded humans?

Towards the end of our circle we surprised the girls with welcome gifts — bracelets from MantraBand. Each bracelet had the same mantra: ‘breathe’, a beautiful reminder that they could wear to stay present and centered.

We followed the opening circle with our first yoga class, a two hour ‘Slow Flow’ yin fusion practice which was the perfect compliment to a busy day of traveling. We worked through a variety of different postures to get a full body stretch, allowing ourselves to feel grounded, present and fully arrived — physically, mentally and energetically.

After yoga, we enjoyed our first dinner together. We ate from the resort’s restaurant and enjoyed a variety of dishes from traditional Balinese style food. We went to bed early to prepare ourselves for our next full day of retreat activities!

DAY 2: DREAM

The following morning we started our day with a 90-minute vinyasa yoga class: ‘Find Your Flow’. We moved from a place of intuition, connecting our breath and postures with our inner wisdom. I encouraged the women to find freedom in their bodies by embracing mindful, fluid movement and finding what feels good.

After sweating it out, we quickly showered and enjoyed a big, hearty breakfast of tropical fruit, scrambled eggs, roasted tomatoes, balinese styled pancakes, toast with apricot jam, freshly-squeezed mango juice and ginger-lemongrass tea. It was absolutely divine!

Next we had our Clarity Workshop, which was led by Norris. He introduced us to new tools to use on how to get clear with what we want, why we want it and how to create it. We learned how to get from where we are to where we want to be through journal prompts and mindful reflection. Norris then guided us through a powerful meditation in which we envisioned meeting our best selves. One-by-one we opened up by sharing our biggest takeaway/insight that we gained through the workshop.

Later we embarked on our first local excursion together — Bali Swing Heaven! We were picked up from the resort by old school VW Safari’s and rode through the city centre with the top down, feeling the breeze as we rode deeper into the jungle of Ubud.

“Fly without wings.”

When we arrived, we were introduced to the beautiful property which had over 14 different swings to fly from and 9 nests to take photos in — for the perfect IG pic of course ;)

This day honestly felt like a dream, with the Ayung River valley open beneath us and the sky as our only limit as we swung towards the heavens. The group instantly bonded as many of us conquered our fears, and felt empowered receiving words of encouragement from each other when it was our turn to fly. We ended our first adventure together eating lunch under the jungle canopy.

We arrived back at the resort just in time for our yin class, “Let Go, Create Space”. I introduced the basics of yin yoga and curated a class to allow ourselves to release stagnant energy in order to create more room for creativity and connection.

The night closed with dinner together at the dining hall, as we reflected on an eventful day.

Day 3: Manifest

Our third day started at 8 AM, with a 90-minute yoga class to build confidence, strength and focus for our peak posture: Sirsasana, or headstand.

These strong ladies amazed me as every single one of them put in the work, challenged themselves and were willing to get upside down!

Afterwards, we enjoyed another delicious breakfast together.

The group had the afternoon free to relax, lounge by their own private pool, book massages or take a shuttle to the city to explore Ubud.

At 3 PM we had our Manifestation workshop. Norris taught us how to harness the power of our subconscious to create the results we desired. Through a meditation he guided us in freeing ourselves from limiting beliefs about who we are and what we are capable of.

Afterwards we paired up and shared our biggest fears with each other. As a facilitator of an experience like this, my favorite part is watching how each person embraces vulnerability, and in turn, gains a deeper connection with themselves and each another. In our day to day life it’s so rare that we are given permission, or even encouraged, to just be ourselves. As a result, we put on masks to play our daily roles as parents, friends, siblings, co-workers, etc., and not many people get to see the true core of our beings. We often fear rejection — that we won’t be seen as good enough or worthy when we share these hidden aspects of ourselves.

This workshop (and retreat in general) was a great reminder for us that it’s important to peel back the layers, to let go of our limiting beliefs and to return back to our true selves. Because we are all worthy, beautiful and enough just the way we are!

Next, we had another gift for our lovely group — an Enlightenment Planner. A place for them to stay organized, plan our their dreams and goals and to manifest these visions into reality!

Afterwards it was time for our 60-minute yin yoga class: ‘Finding Balance’. In these slower, meditative flows we were able to journey inward to find peace and equilibrium — to balance out the quick paced, yang energy from everyday life.

We finished the day with dinner together and a fire ceremony, meant for purification and transformation. We each brought the sheet of paper which we wrote down our fears from the previous workshop. One by one we shared our biggest fears out loud to the group and then threw our paper in the fire. Symbolizing our release of these fears, our letting go.

Tears were shed, laughs were shared and by the end of the night we ended up in a group hug, embracing each other tightly in our arms. Recognizing that we all are perfectly imperfect humans who share similar struggles; we felt truly seen, heard, acknowledged and loved.

“Let your fears fuel your fire.”

Day 4: Heal

Our next morning started with a heart-opening backbend workshop.

I opened the class with one of my favorite quotes from Brené Brown, “Staying vulnerable is a risk we have to take if we want to experience connection. Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy — the experiences that make us the most vulnerable. Only when we are enough to explore the darkness will we discover the infinite power of our light.”

I love this quote for many reasons. For one, it emphasizes on the fact that although vulnerability is often scary, it usually brings out the best things in life (connection, belonging, joy). And that we shouldn’t be afraid of our shadow self or the aspects of ourselves that we often hide because it’s what makes us who we are. We should embrace and love all parts of ourselves — the darkness and the light.

I then guided the class through a 90-minute practice which introduced the foundations of backbends and broke down step-by-step various different postures such as Ustrasana (Camel), Urdhva Dhanurasana (Wheel), Natarajasana (Dancer’s) and Dhanurasana (Bow). We partnered up at the end and assisted each other in finding our deepest variations. We embraced vulnerability, courage and trust as we allowed our hearts to expand on our mats.

After yoga, Norris led the group through an Inner Child Meditation, where we practiced both embracing and comforting our own inner child. We were brought back to a time in our lives when our younger selves needed to be taken care of. We envisioned ourselves nurturing this child through verbal words and physical connection. By spending this time with ourselves we were able to recognize and release deep subconscious emotional blockages and create space to heal old wounds.

The morning followed with breakfast together and then we prepared for our next local excursion: the Holy Water Temple Blessing.

Our personal guide, Dwi, assisted us in the proper attire by dressing us in sarongs — traditional balinese wear.

We then took a 25 minute car ride away from the busy-ness of the city centre and tourism to a beautiful, secluded spot surrounded by lush green trees, plants and natural spring water.

We learned from Dwi that Balinese Hindus from all over the island journey to the natural springs to help cure their ailments, spiritually cleanse themselves and return to their villages with holy water to use for a multitude of purposes.

We first made an offering as a group at the main temple, which consisted of different flower petals, grass and incense. Then we proceeded to the 4 fountains where we each entered the pool. At each fountain we made a prayer or asked for permission to cleanse. We then started the ritual by washing our face and our entire body facing two different directions. Each time we allowed the natural spring water to wash over ourselves three times.

We left the Holy Water Temple as a group, each of us feeling a deep sense of renewal and spiritual transformation.

We arrived back at the retreat center just in time for lunch and some free time. Many of us either relaxed by the pool or got massages.

Around 5 PM we all met in the yoga shala for Yoga Nidra. I guided the group through a 45-minute meditation that prompted total physical, mental and emotional relaxation.

Towards the end of the night we gave the girls each their own Five Minute Journal as another gift. A place for them to write their daily gratitudes. We then got to watch the sun set from the yoga shala one last time…

Day 5: Empower

We started our morning with a strong 90-minute vinyasa flow with a peak posture of Pincha Mayurasana or Forearm Stand. We cultivated a sense of empowerment through ahimsa — practicing compassion and kindness towards ourselves and our practice.

The practice allowed us to move past the restless mind, address the distractions of the body, put them at ease and become receptive to deeper insights! We used this class as a tool to prepare ourselves for visualization and meditation.

Norris finished the yoga class by guiding everyone through a Power Meditation during savasana. The intention being to remember our own personal power and to stay committed to our goals with consistency.

Afterwards we enjoyed breakfast and then we prepared for our last excursion together: sound healing at The Pyramids of Chi.

We arrived at the sound healing centre around 11 AM. The large pyramids brought an immediate sense of awe and wonder. One by one we slipped off our shoes and entered into the hushed stillness of the pyramid. At the center of the space was an array of truly fascinating musical instruments. We were guided to the mattresses and pillows that laid out on the floor. As everyone settled in, we were given a short introduction to sound healing, the benefits and what to expect. After that we laid down, closed our eyes and relaxed. Darkness moved in as the doors closed shut. The smell of sage and candles filled the air, then the ethereal sounds began…

We spent an hour in the pyramids and once the sound healing was over, we took a few minutes to reground ourselves by walking barefoot around the area. We then made our way to the centre of Ubud for lunch.

We ate at Bittersweet, one of the best restaurants in Ubud! After our tummies were satisfied, we gave the group free time to explore on their own! Most of the girls went to the Ubud Art Market which is famous for its artisan/handcrafted souvenirs.

We re-grouped at 6 PM where we had our final group yin class in the yoga shala. Ending the night we had our closing dinner. We gave everyone one last gift of remembrance for the retreat: a Mantra Medallion. These medallions serve as a simple reminder to be present. They can be used for meditation, or kept on display in your home or even office.

Day 6: TRANSFORM

Our last day began with a vinyasa yoga class in the morning. We went through a 90-minute practice linking all that we had learned from the past week — inversions, arm balances and backbends. After the class we gathered in a circle for our free-write meditation. I gave the girls a prompt and they had 90 seconds to write whatever was on their mind. At the end, they passed their paper around the circle and started a new prompt. When we were finished, everyone got to keep their sheet of paper with the thoughts and words from each other.

Following our yoga and meditation practice, we took photos together, had breakfast and finished up some last minute packing. By noon we had all said our final good-byes and eventually parted ways.

After spending the whole week getting clear on what we wanted to call in and create this year, mapping out a plan, transmuting limiting beliefs and setting intentions that were purposeful and aligned with our highest selves, we left Bali feeling instantly empowered, inspired and deeply connected.

My biggest take away from this retreat was definitely gaining more confidence, in not only my yoga practice but also within myself.... Coming here I did not expect to make so many beautiful friendships, nor did I expect to learn so much from the people around me! Seeing Bali and traveling here alone, practicing yoga every day with Jessica/meditation with Norris has really inspired me to experience more in my life, and follow what I want to achieve! 

— Holly, one of our lovely students

Thank you to each of the beautiful souls who were a part of this unforgettable experience, and I can’t wait to see you all again!

All my love,

Jessica

P.S. — are you interested in coming to a retreat? Click H E R E to be notified when my next retreats launch later this year!

5 Secrets For Improving Flexibility

Before I started yoga I could barely touch my toes, but I owe my current flexibility to patience and years of practice. Ask other practitioners and I’m sure they’ll share the same thing. Many people who start practicing yoga are not flexible to begin with, quite the opposite actually. I like to remind students of this because it’s common to hear someone say they can’t do yoga because they’re not flexible… that’s like saying you can’t take a shower because you’re dirty. If you look at it this way, you can see that it may take a few showers to feel fully clean, but surely that’s better than being dirty. Over time, yoga can help you become more flexible (that's why it’s called a practice) but you don't have to know how to twist or fold your body into a human pretzel to start. Flexibility is a result of yoga — not a prerequisite. You start where you are and the practice willingly meets you there.  

Here are some secrets I’ve learned over the years and tips for increasing flexibility in yoga:

1. Know your range of motion & limitations.

   Anatomically, the structure of our bones can affect the way certain postures look and feel. For example, in chair pose (utkatasana) limitations may come from tight hamstrings, but also from low range of motion in the pelvis and hip joints. Our DNA shapes and controls our skeletal system, ultimately determining our physical characteristic. Each and every body is uniquely different. Therefore, something that may be good for one person, may be dangerous for another, and vice versa. There are certain postures that should be completely avoided by people with specific medical conditions, and these same postures may greatly help others. I strongly encourage getting to know your own body to help increase flexibility.

2. Loosen up through relaxation.

   Believe it or not, our flexibility is not determined by our muscles, but instead by the nervous system. For example, say you have tight hamstrings and you do a forward fold. Your brain will send a warning signal to your hamstrings (via the nervous system) and your hamstrings will respond by contracting. They do this as a survival mechanism: when they contract they may lose flexibility, but they gain strength, which they use to protect you. Your first instinct might be to push past this feeling. Pulling yourself deeper won’t improve your flexibility and could actually cause you to get injured. Flexibility is not about pulling on our muscles until they grow longer, it’s about teaching our muscles to relax when we hit our limits. A relaxed muscle is a loose muscle, and that’s where you find flexibility.

3. Give Yin a try.

   Yin yoga is great for increasing your flexibility. This style of yoga in particular stretches and targets both the deep connective tissues between the muscles, and the fascia throughout the body. The aim is to increase circulation in the joints and improve flexibility as the poses stretch and work the bone and joint areas. There’s a lot of scientific evidence that supports the argument that your muscles need time to relax. Staying in a pose for 5 breaths is good for your muscles, but stay for five minutes and you might be amazed by how much deeper your muscles relax at the end compared to when you first started.

4. Use your breath.

   With every inhale, focus on alignment and check on the integrity of your posture. With every exhale, think about letting go and sinking a little deeper into the posture. A lot of our muscle tension comes from a fearful brain. This turns on the sympathetic nervous system, which triggers muscle contraction. The moment you realize you’re holding your breath or clenching, is when you should stop. When you constrict your breath, oxygen gets cut off from your muscles, which also makes them tighten. Remain calm by keeping your breath long and smooth and reminding yourself that you are safe so your brain and nervous system can relax. Try counting your breath when you’re holding a stretch. Allow your inhales to be the same length as your exhales, or your exhales to be even longer. This will inevitably lead to your muscles relaxing and lengthening.

5. Make a plan + stay consistent.

   Set goals for yourself and stick with them. When it comes to flexibility, improvements are made by inches, not miles so it’s harder to track and easier to give up. Take a before and after picture so you have a physical measures of your improvements. The only way to see results is to stay consistent. Create a daily habit to practice or stretch, even if it’s just for a few minutes a day. Although the postures are not the end goal when it comes to yoga, there’s nothing wrong with having a physical goal to motivate you. Use the postures as tools for self-discovery. 

Wherever you are in your practice, remember to honor that space. And flexibility is not just about the body, it's about the mind too. It's about being open to new experiences, tuning inwards to connect with your breath and realizing how much your body and mind are connected. Overall, be patient and don’t compare your progress to others. Enjoy the journey, because that’s what it is really about. 

Love, Jess

Bali Travel Guide: Where To Stay, What To Eat & Things To Do

BALI — THE ISLAND OF THE GODS

My first time visiting Bali was in June 2019. What originally was supposed to be a week of teaching yoga turned into 5 months of travel, adventure and self-discovery. Needless to say, I fell a little bit in love with Bali… okay, maybe a lot. I always knew Indonesia would be where I took my first international trip (thank you Elizabeth Gilbert). I had heard so many amazing things about Bali, that it was an easy “YES” when making the decision to host my first two yoga retreats there (psst. I’m planning on hosting a third one this year)!

After traveling around the island, I wanted to share all the places I explored and things I did to create a helpful guide if you decide to visit one day!

This island is full of pure, undeniable magic — beautiful nature with pristine beaches to explore, secret waterfalls and lush green rice fields to visit, heart-warming people to meet and lots of great food and cultural experiences to be had. Each spot in Bali offers something unique and different.

Below are some of my favorite places and activities to do in Bali, from the most famous touristy spots to even the more private hidden gems. I highly encourage you to visit Bali and see all these places for yourself.

GETTING AROUND

First things first: decide on how you want to get around. Depending on what vibe you’re after and if you plan on moving from place to place, I recommend hiring a car or renting a scooter. It’s a good idea to look into purchasing traveler’s insurance to keep you protected, especially if you decide to stay long term.

One side note: please don’t forget your helmet! You may see some people driving without helmets, but I assure you it’s much better to be safe than sorry, especially when visiting a foreign country. Be aware that driving on the roads of Bali is more like Mumbai than the US, the traffic laws are much different, so only do it if you feel confident. Renting scooters is fairly cheap, around $4-5 per day or $40-50 per month. Gas only costs around $1.40 to fill up a full tank, which usually lasts for 1-2 weeks… yeah, ridiculously cheap. The first few weeks in Bali, my boyfriend and I actually walked everywhere by foot. Depending on where you stay, if you’re in the town centre, a lot of local shops and cafes are in walking distance. But I will say, once we learned how to ride scooters, we never wanted to walk again! It’s a lot quicker and overall more convenient to have your own ride. You can download the app ‘GoJek’ which is similar to Lyft or Uber where you can call a driver. However, in certain locations such as Ubud or Uluwatu, Gojek is banned because it takes away business from local taxi drivers. If you hire a taxi or private driver it’s usually more expensive, so be sure to keep these things in mind!

ULUWATU

Uluwatu is my favorite area to chill on the island of Bali. It has an off-the-beaten path, tropical and rugged beach-y vibe with trendy sunset restaurants and local shops. Located about 45 minutes from Seminyak and about an hour and a half from Denpasar Airport (the only airport on the island), the hilly peninsula of Uluwatu is home to some of Bali’s most scenic luxury villas and resorts, beautiful hidden beaches and world-class surf breaks.

Favorite Food Spots: The Loft, Single Fin, Kelly’s Warung, Suka Expresso (we ate here almost every day — order the Banana Brûlée pancakes and thank me later!)

Places To Stay: D’Padang Guesthouse (free breakfast included), Uluwatu Beach Cabin (free breakfast), The Edge Hotel (luxury), Alila Villas (luxury)

Things To Do: Uluwatu Temple, Thomas Beach, Surfing, The Yogi Lab, Omnia Bali Dayclub, Ulu Cliffhouse, take a day trip to Nusa Penida

KUTA/SEMINYAK

Kuta and Seminyak are two of the most popular tourist destinations in Bali. With Kuta being closer to the airport and home to some massive nightclubs and night life, and Seminyak (Canggu’s older brother) containing lots of hotels, restaurants and beaches to enjoy. Both being about 20 minutes by taxi, Uluwatu 45 minutes and Ubud about an hour and a half away. If you came to Bali for rice fields and tranquility, you might want to limit your time in this general area, as it has more of a city vibe and traffic can get quite congested. But the food options at these places are definitely delicious and the location of Kuta/Seminyak is quite convenient as it’s in the center of most places, so you can easily take a day trip to other areas of Bali.

Favorite Food Spots: Downtime (try the fried tempeh burger!), Tasty Vegan, Cafe Organic, Nalu Bowls, Shelter Cafe

Places To Stay: Johan’s Villa, The Legian Bali, The Colony Hotel Bali, Sahana Villas

Things To Do: Get a massage, chill at the beach, shop on the main street of Seminyak — Jl. Laksmana (Jl. Kayu Aya), visit Pura Petitenget Temple

UBUD

Located up in the hills, about an hour and a half away from Kuta, Ubud provides a more leafy, earthy alternative to the beach scene. You’ll find it serving up an abundance of amazing health-conscious foods and activities for the mind, body and spirit. The first time I visited Ubud, I ended up staying for four months. I’ve heard from many others that it tends to have that effect on people. Ubud has healing qualities. It’s not only a place of concentrated art and culture, but it has also been an important place of spiritual growth throughout history. Ubud is derived from the Balinese word Ubud, which means medicine.

Favorite Food Spots: Coffee-To-Go Cafe (order the fruit-topped waffles), Namaskara, Lazy Cat, Sayuri Healing Food, Famous Pizza Ubud, Clear Cafe, Bali Buddha, Pizza Burger Liquor, Alchemy, Zest (smoothie bowls), La Pacha Mama, Sage,

Places To Stay: Arki Guest House (stayed here with the sweetest Balinese family for 4 months — definitely recommend this place!), Wooden House Ulin (walking distance to Coffee-To-Go), Bambu Indah Hotel

Things To Do: sound healing at the Pyramids of Chi, yoga at Radiantly Alive or Yoga Barn, Tegalalang Rice Fields, the Monkey Forest, spa/self-care day at Rembulan Span, Campuhan Ridge Walk, shop at Studio. K Organic & Ethical Yoga Wear Shop (my favorite store), buy souvenirs at the Ubud Art Market, chase the Tegenungan Waterfall

CANGGU

Canggu is one of the most up and coming spots in Bali, Indonesia — if not the whole of SE Asia. The beauty of Canggu is that the area is divided into 3 main sections that are interspersed with rice fields, restaurants and villas. There are hardly any large hotels in Canggu (for now) and most tourists stay in private villas or boutique accommodation. As the restaurants, spas and shops are all spread out, there’s not one hectic main drag. Canggu is a beach lover’s dream and also a top destination for digital nomads.

Favorite Food Spots: Crate Cafe, The Shady Shack (vegan cheeseburger is to die for!), KYND Community, Motion Cafe, Debbie Does Salad, Taco Casa, The Compass, I Am Vegan Babe, Plant Cartel, Give Cafe, In The Raw Beach Garden

Places To Stay: Aston Canggu Beach Resort (1min walk to the beach), Desa Seni, Hotel Tugu, Frii Hotel

Things To Do: La Femme Tattoo, The Lawn Canggu, Surfing, Echo Beach, Tanah Lot (great spot for sunsets), party at Old Man’s, Sandbar, check out Dojo and Outpost for co-working spaces, yoga at The Practice and The Chillhouse

Tejakula

Tejakula is a coastal village and diving resort area in the Buleleng regency of Bali, not even included on many tourist maps. It’s away from all the hustle and bustle of the crowded areas and honestly one of the most beautiful, tucked away places. Only one and a half hours by road north of Ubud. This is where my first yoga retreat was held and the first place I felt like I really got a taste of what I had envisioned Bali to be like — I had my first real coconut here! Some of Bali’s oldest communities known collectively as the Bali Aga, are in Tejakula. It's a great spot to learn about sustainable ways of life of a local fishing community. Definitely not the place if you’re looking for nightlife or surfing, it’s more of a quiet and peaceful location. Tejakula is about 40km east from Lovina Beach, the more popular tourist hub in North Bali.

Favorite Food Spots: Cili Emas Oceanside Resort, Bondalem Beach Club, The Villas Tejakula, Warung Kelapa, Kintamani Restaurant (buffet-style, an hour drive from Tejakula but has a beautiful overview of Mount Batur), The Lookout Resto and Bar

Places To Stay: Desa Saya Eco Resort, Sea Community Villa, Gaia Oasis, Bali Beach Villas at Tejakula

Things To Do: Mount Batur hike, Batur Natural Hot Springs, Les Waterfall (one of the tallest on the island), take a trip to Lovina Beach, scuba diving, snorkeling, Ponjok Batu sea temple, Les Village Market for shopping

Lombok

Lombok is sandwiched between the island of Bali and the remote, uncharted Sumbawa Island of West Nusa Tenggara. Despite rising popularity and growing development, there is still much to discover in this island beyond the now mainstream spots. Unlike the Hindu-majority Bali, the residents of Lombok are predominantly Muslim. From Bali you can either take a connecting flight to Lombok International Airport, a fast boat off the coast or a cheaper public ferry from Padangbai port to get to Lombok.

Favorite Food Spots: El Bazar Cafe & Restaurant, Waroeng Alam Damai, Tomato Cafe,

Places To Stay: Qunci Villas, Mentigi Bay Dome Villas, Katamaran Hotel and Resort,

Things To Do: Visit the beaches of Kuta Mandalika, Senggigi, Tanjung Aan and Batu Payung, hike Mount Rinjani (Indonesia’s second-highest volcano), hop to the Gili Islands, Pusuk Monkey Forest, Selong Belanak viewpoint, Pink Beach, visit the Mosques and Hindu temples, take a guided tour to get to know thee Sasak culture, visit the numerous waterfalls (mostly in the northern part of the island), Tiu Teja, Tiu Kelep or Sendang Gile.

The Gili Islands

Floating off the coast of Bali and Lombok are three tiny islands adorned with white sand beaches, crystal-clear turquoise water, swaying palms, fresh clean air, quiet roads (there are no cars or motorbikes) and breathtaking sunsets. With a relaxing sunny island atmosphere combined with a very lively party scene, the Gili Islands are the perfect paradise blend of buzz and bliss, and are a must-do if you have enough time to explore! There are two main options to get to these islands: a boat from Sanur in south east Bali which will take around 3 hours or (if you prefer more time on land and less time on water) a boat from Padang Bay where the trip only takes 1.5 hrs. Once you reach the islands, the only modes of transport are by horse and cart, bicycle and foot. Depending on your own views on responsible tourism, keep this in mind when booking your accommodation. Please make sure to do your research on the horse and carts that are on the islands. These animals are known to not be well cared for, left standing in the heat, working all day and with stories of many of the animals dying in the streets. We personally did not want to support this mode of transportation, so instead, we packed light and walked most places or used bicycles to avoid using them. The islands are small enough to where you can get anywhere by foot or bike. Bike hire ranges from IDR 40-70 (US $6) per day and most accommodations have these included.

There are three islands in the Gilis, Gili Trawangan, Gili Meno and Gili Air. Which order you see them in doesn’t really matter as they are all very close and boats between take around 10-15 minutes. There are plenty of things to do on the Gili islands, and each of the islands has its own character and charm.

Gili Trawangan

Known as the party island with a lively reggae-ganja-magic-mushroom-vibe, Gili T attracts a crowd that in large part want to party. But that being said, quiet can be found on the western side of the island, where there are far fewer bars and shops and arguably a much nicer beach. From this side of the island you also get to enjoy sunset over the ocean from one of the many over water swings.

Favorite Food Spots: Tiki Grove, Casa Vintage Beach Cafe, Persona, Warung Dewi, Jali Kitchen, Kayu Cafe, Pearl Beach Lounge, Karma Kayak Tapas, Regina Pizza, La Dolce Vita, Thai Garden

Places To Stay: White Coconut guest house (includes breakfast and bikes), Le Pirate Beach Club

Things To Do: Lounge In the overwater swings, sunset cocktails at happy hour, check out the Night Market, sail and drink on a Booze Cruise, watch a movie at the beach 

Gili Meno

Meno is the smallest and quietest of the three islands. You can walk or bicycle around the whole thing quite easily, so if you have a few days on the island you will likely see every part of it! Take a few days here to totally escape from it all, enjoying the beautiful beaches, visiting the lake in the centre of the island, snorkelling in search turtles and enjoying a beach front cocktail (or even a Mushroom shake if that’s your thing) at sunset.

Favorite Food Spots: Karma Beach, Diana Cafe, Adang Adang, Warung Pak Man Buati, Sasak Cafe, Ya Ya Warung

Places To Stay: The Mahamaya Resort (luxury), Villa Bagus

Things To Do: Divine Divers, hang by the bean bags on the beach, bike around the island

Gili Air

If a quiet bungalow, a chill beach bar and remote relaxation is what you’re after, Gili Air is the island for you. Gili Air’s vibe sits somewhere in between Gili T and Gili Meno, there are plenty of restaurants and bars, but it still retains the calmer atmosphere of Gili Meno and hasn’t quite reached the crazy party scene found on Gili T. Plus this island has the best beaches, by a mile! So if crystal clear water is what you are looking for then head to this island first, but you may never want to leave!

Favorite Food Spots: Pachamama Organic Cafe and Private Villa, Ruby’s Cafe, Mowie’s, Sunrise Beach Club, Shark Bites

Places To Stay: Flowers and Fire, Indah Bungalows

Things To Do: Take a day boat trip out to the ocean to snorkel with fish and swim with turtles (it’s worth getting a private boat), take a yoga class at Flowers and Fire

I hope this post has helped you to plan your own trip to Bali and the surrounding islands. Wherever you stay and whatever you decide to do when you’re there, I have no doubt it will be one of the best travel experiences of your life (it was for me)! Let me know how your trip goes, and I would love to hear your own tips and favorite locations in Bali by commenting below or sending a message. Thanks for reading!

All my love,

Jessica

7 Lessons I Learned From My Solo Travels

“Finding yourself is not really how it works. You aren’t a ten dollar bill in last winder’s coat pocket. You are not lost. Your true self is right there, buried under cultural conditioning, other people’s opinions and inaccurate conclusions you drew as a kid that became your beliefs about who you are. Finding yourself is actually returning to yourself. An unlearning, an excavation, a remembering of who you were before the world go its hands on you.”

~ Emily Mcdowell

When I booked my one-way ticket to Bali near the beginning of last year, I had no idea how long I was going to be there for. I only knew I would be leading a yoga retreat for one week in June and that my partner, Norris, would be joining me afterwards.

Beyond that, everything else was up in the air.

Before leaving the country, I ended the lease early on my studio apartment and Norris and I crammed everything we owned (after selling almost half of it) into a small storage unit. It felt so freeing to not be attached to anything or to be tied down anywhere for the first time in my life.

A few days later we traveled to Bali. I led my first yoga retreat and afterwards, we spent 2 months together exploring the beautiful island. By the time August came around, our visa extensions were about to expire and we had to make a decision:

Go back to The States or stay in Bali longer?

I knew in my heart I wanted to stay and explore more. I had a feeling my time here wasn’t meant to end yet. This was my first time traveling abroad and I was already in love with the culture and the nomadic lifestyle. Norris, on the other hand, was longing home and stability; he had already spent the previous years traveling and was ready to go back to school and work.

Can you guess who is the Sagittarius and who is the Taurus in our relationship? Lol.

So, we both decided to follow our own path for the time being and to make our relationship long distance (we’ll save that story for another blog post).

The night following Norris’s departure home, I had one of the worst panic attacks I’d ever experienced.

It came by surprise as I was laying in bed wide awake. I suddenly felt wave after wave of fear and my stomach gave out on me. I could hear my heart pounding so loudly I thought it would spring right out of my chest. Pains shot down both of my legs and then my entire body started to shake. I became so afraid I couldn’t catch my breath.

I started crying.

What is happening to me? Am I having a heart attack? Am I dying?

My mind was racing a mile a minute.

I sat up and tried to focus on my breath. At this point, Norris had woken up and was helping me calm down. After about 10 minutes, I was able to come back to my senses. As soon as this happened, I began trying to dissect the thoughts and feelings that I was experiencing.

The first thought — “How am I ever going to do this?”

‘This’ being: learn how to ride a scooter, get around town, manage my money, make new friends, plan visa runs, fly internationally… live all on my own in a foreign country.

I can’t do this. What the hell was I thinking?

That’s when I quickly came to realize my biggest fear. One that I had been avoiding this whole time: being alone.

None of this was a part of the original plan. Up until that point I always had someone else with me; someone else I could rely on.

The thought of being alone terrified me. But ironically, it also felt exhilarating.

They say, "If it excites you and scares you at the same time, you should probably do it." 

And guess what?

I did.

Fast forward seven months and I couldn’t be more proud myself for following my heart and taking the leap of faith to travel on my own in Bali. Towards the end of the trip, I even felt courageous enough to book a one-way flight to India where I completed my 300-hr yoga teacher training.

This experience has been a huge journey of growth and self-discovery — one where I’ve learned how to let go and surrender and get out of my comfort zone. But most importantly, I’ve learned how to be okay with being alone.

Traveling solo, I realized, is similar to developing a yoga practice; in the sense that it’s a great way to learn more about yourself.

You get to experience different cultures and explore new places all around the world, while also discovering who you are outside of your normal everyday routine back home and outside of the labels and conditions placed upon you by society.

I felt compelled to share my story, especially in case there is anyone reading who is thinking of solo traveling. It’s an experience I’m so grateful for and will never forget!

So, with all of that being said, here are 7 lessons I learned from my solo travels:

1. The importance of surrendering & letting go.

   I think one of the most difficult things in life is learning how to gracefully let go and surrender. But it’s also one of the most important things we can learn. Sometimes we have the tendency to hold on to everything and everyone so tightly, we fear that without that to which we cling to, we will be nothing. What we also fail to realize is that our attachment interferes with the love we have for that which we cling to — which takes away from the purity and the beauty that love ultimately has to offer.

   While I was traveling it became clear to me that a lot of the things I was experiencing, places I was visiting and people I was meeting, was all only temporary — which made me appreciate it a lot more.

   And the more I started spending time alone in my own company, opening my heart and connecting with my inner wisdom at a deeper level, the more I started to distinguish between true love and attachment. True love doesn’t hold, (that’s ego). True love surrenders and liberates.

2. How to appreciate & enjoy spending time alone.

   Being on my own for the first time, especially in a foreign place, was a big adjustment. It took a while to get into the groove of things — finding a stable routine and learning how to enjoy my own company. It was honestly like getting to know someone new for the first time. I started taking myself out on dates and spending more time learning and doing the things I loved. What I realized during this time is that spending time alone is actually extremely healthy. We spend so much of our time with other people (either in-person or online) and it’s therapeutic to be able to step away from that all and have some free time. When you travel, you finally have the chance to truly unplug. You don’t have a phone ringing all the time, you don’t have your phone vibrating with text messages, and you don’t have unlimited wifi to constantly be checking in on your favorite shows. While traveling you have time to really be alone and that can bring peace as you step back from everything that distracted you back home.

   “We need solitude because when we’re alone, we’re free from obligations, we don’t need to put on a show, and we can hear our own thoughts.” ~ Tamim Ansary

3. The world isn’t scary & people are (mostly) good

   Despite what the media may say, the world (for the most part) is a beautiful, safe place to explore. During my travels I have found one thing to be true, and that is the fact that all people around the world genuinely want to do good. Especially in Bali where the locals are extremely generous and welcoming. Everywhere you go, you’ll meet people who will offer you a friendly smile, some fresh fruit or happily show you around when you are in need of directions.

   The beauty about travel is that it teaches us to be open-minded, helps break down stereotypes and allows us to see the world in a positive light. It is true that bad things happen, but bad things happen everywhere, even in your backyard. You will find that stepping out of your comfort zone to explore the world is one of the easiest ways to build confidence in yourself.

4. How to truly honor & respect myself.

   Most of us are quick to seek approval and validation from outside of ourselves. We’re so busy looking for love in all the wrong places, that we can no longer connect with the side of ourselves that already knows we are enough. That’s why we stay in relationships that make us unhappy, in environments that are toxic, jobs that we hate and so on, thinking that we aren’t worthy of more. The beautiful thing about spending more time alone with yourself is that it will teach you to honor and respect yourself enough to walk away from anything that no longer serves you, grows you or makes you happy.

   Traveling alone also boosts your self-image and self-esteem so that you will no longer allow anything or anyone to make you feel like you are not enough — good enough, smart enough, worthy enough, beautiful enough, etc..

5. How to live in alignment with my life purpose.

   Rumi said it so beautifully,

   “Everything in the universe is within you. Ask all from yourself.”

   Before I made the final decision to finish the rest of my travels in Bali on my own, I knew in my heart that it was the right answer. As cliché as it sounds, sometimes you have to trust your heart even when logic goes against it. During my solo travels I was able to get clear on my goals and what I wanted to continue pursuing in life. When you take a few steps back from your daily routine, away from the people around you and away from all the noise that surrounds you, you are better able to connect to that side of you that knows why you’re here on this planet and what your purpose is. I learned that I want to continue traveling and teaching yoga, but I also want to create a greater sense of community by leading retreats. I don’t think I would have had this breakthrough if I hadn’t chosen to be on my own during this traveling experience.

6. Making local friends is actually easy (even as an introvert).

   You would be surprised how rewarding it is to make new friends on your travels. Although I was traveling alone, I realized that didn’t mean I wouldn’t be surrounded by locals and other fellow travelers who may end up becoming lifelong friends.  Solo traveling also made me realize that I’m actually a lot more outgoing than I thought I was. One of my biggest worries that I had was that I would get lonely and be too shy to explore or meet anyone. But as a solo traveller, I was always being approached by other solo travelers wanting to make friends as well. I also found that by simply learning a few words in the local language, or by learning how to cook traditional foods you can easily strike up a conversation and make friends. People appreciate it when you try to understand them and embrace their culture.

7. Spending time alone allows me to enjoy my relationships even more.

   When you spend time alone on a regular basis, and eventually start to enjoy being alone, you’ll come to find that you also enjoy your relationships with other people even more.

   The time spent alone gives you a greater appreciation for yourself. It also lets you appreciate all the great things that come from your relationships with other people, most of which you may have been oblivious to before. I realized that as much as I ended up enjoying traveling by myself, I also really appreciated having my partner, Norris there by my side in the beginning. And there were many moments where I wished I could have shared some of the experiences with my family as well. There’s nothing wrong with having a sense of independence but there’s also nothing wrong with wanting to be with others.

   The more time I spend alone with myself, the more I’m able to learn to embrace, accept and make peace with my so called ‘flaws’ and ‘imperfections’. I feel more love in my heart not only for myself but also for those around me. And I’ll forever cherish and be grateful for these lessons I’ve learned during my solo travels.

Thank you for reading! I hope this inspires you to embark on your own solo travels one day if you haven’t yet already.

All my love,

Jess

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

Health Benefits of Yoga Twists

What is a yoga twist?

The term “twist” is used to encompass any pose in which there is a rotation of the torso; the shoulder girdle is turned to face the opposite direction of the hips.

What is physically happening in a twist?

The action of twisting, rotates the spine and helps to stretch the muscles throughout the back body.

Yoga anatomy expert Ray Long explains what happens during a twist in his book, Anatomy for Backbends and Twists:

Twisting poses connect the lower and upper appendicular skeletons (the arms and the legs) to turn the axial skeleton (the spine and torso). This lengthens the spinal rotator muscles that attach from one vertebra to another, as well as the erector spinae, quadratus lumborum, and abdominal musculature.

How can we safely practice twisting postures?

Postures that twist the body (parivrtta in Sanskrit) can be done seated, standing, lying down and even inverted. Some of these require significant core strength and flexibility, but many are accessible for most practitioners.

There are several key factors to executing twists safely and effectively, and as everything in yoga, it begins with the breath.

1. To begin any twisting pose, start with a neutral spine.

2. As you inhale, lengthen the body from the hips through the crown of the head.

3. As you start to exhale, keep your hips in a neutral position and begin the rotation from the lumbar spine.

4. Evenly move one vertebra at a time through the top of the head.

5. As you hold the pose, continue to breathe and feel the muscles begin to relax.

6. See if there is more room to twist further. Inhale; lengthen your torso a little more. Exhale and twist more deeply.

The cervical spine, for most people, is the most flexible part of the spinal column. Pay specific attention to this area to ensure that you don’t over rotate. Always practice twists on both sides then counterpose with an asana that brings the torso back to neutral alignment. Examples of counterposes for twists are mountain pose, chair, downward-facing dog, monkey and happy baby.

As a teacher, making twists accessible for all body types and conditions is important. Use of props can assist students to safely align many twisting poses. Blocks, bolsters, chairs and even a wall are useful to help the practitoner keep a healthy posture during asanas.

Note: If you are a teacher, always have students check with a medical professional if they have a spinal disc injury, significant back pain, sacroiliac issues, serious digestive conditions or are pregnant.

Why should we twist?

During our daily life, the movements we perform, don’t usually include twisting. Most of the time, we stand up, walk, sit or lay down. Our spine is meant to move through four planes of movement, one of which is rotation. Twists can promote a healthy range of motion, which may be compromised, due to a sedentary lifestyle, injury, degenerative conditions, or imbalances through sports or daily activity.

Asanas that rotate the torso lengthen not only the larger muscles of the back, abdomen, and chest but also the smaller, deeper muscles including rotatores, multifidus, intercostals and the sternocleidomastoid. These motions can also help reduce back pain, increase circulation, aid digestion while de-stressing and centering the mind.

A key piece of a yogic life is to cleanse the body of impurities. The theory is that once the body is cleansed and healthy, then the energy that would normally go toward dealing with disease or discomfort can then go toward higher endeavors, such as deepening the inner life. Yoga twists like all other yoga poses will reduce stress and anxiety because they quiet the chattering mind. Yoga poses draw the practitioner into the present moment which slows and calms the mind. Thus, the act of twisting the body helps purifies every layer of your being. Internal and external. Mind and body.

Let’s try it out!

Flow with this 55-minute full-body vinyasa class incorporating twists, binds and some core work to help your body and mind naturally reset.

Here are seven twisting postures that you can incorporate into your daily yoga practice…

1. Reclined Spinal Twist (Supta Matsyendrasana)

2. Half Lord of the Fishes (Ardha Matsyendrasana)

3. Revolved Triangle Pose (Parivrtta Trikonasana)

4. Revolved Crescent Lunge (Parivrtta Anjaneyāsana)

5. Marachi’s Pose I: Bound Twist Variation (Marichyasana)

6. Revolved Chair Pose (Parivrtta Utkatasana)

7. Revolved Wide Legged Forward Fold (Parivrtta Prasarita Padottanasana)

Happy Twisting!

All my love,

Jessica

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

6 Practical Ways To Live In The Present Moment

What does “living in the present moment” really mean?

Living in the present simply means living and experiencing your life in this very moment.

Most of the time our focus (our thoughts followed by emotions) is on past situations or what’s to come next. While I think focusing on creating your future is important, the majority of your time spent and focus should really be in the now.

The now is all we will ever have. Life is just a series of present moments. To get the most out of your life and find the most peace — you need to keep the majority of your focus in the now.

Stop chasing the future and allow it to come into your present moment with ease. Don’t relish in the past, accept it and live in the now.

How living in the present moment cures things like overeating, screen addiction and depression…

I recently had a personal realization that led me to want to shift more into the present moment. My overeating (constantly looking for snacks out of boredom), screen addiction (one day I spent 7 hours on my phone) and random mood swings — all came from the same source: I was afraid to be present with myself. I was running from the now.

We don’t realize how disconnected we really are with just allowing ourselves to be in the moment.

We’re always looking outside of ourselves for stimulation. Whether you’re a go-go-go busy bee type of person, or someone who can’t just chill out in silence without being on your phone, watching Netflix, or searching for snacks… You are running and hiding from something. That something is the now.

One of the many amazing benefits to being more present is getting to experience the beauty and joy of the current existing moment — which is all we truly have.

Being present also helps us to see when we’re feeling emotions such as, fear, resistance, anger or resentment… and then to work with those difficulties mindfully, rather than suppressing them.

So… how can we remember to live in the present moment?

It’s so easy to get caught up in our thoughts, daydreams and distractions… forgetting to be here in the now.

The truth is that no one is perfect at this. Being present is simply a conscious choice or habit. It’s messy and beautiful and it takes practice.

Here are 6 practical and realistic ways to practice living more in the present moment:

1. Control Your Notifications.

   Turn off notifications from apps that you don’t need to hear from. Sometimes these alerts have the tendency to distract us by taking our attention away from things we are currently working on. Set mindfulness notifications instead; you can have a chime regularly sound off on your phone or computer (numerous apps do this) to remind you to pause and be mindful of what’s going on right now. The meditation app, Calm, has push notifications that will send you a mindfulness reminder.

2. Set an Intention.

   This is something I learned from yoga, but works well If you’re about to do any activity; start a work task, process emails, read a book, cook dinner… you can pause just before starting, and think for a second about what your intention for that activity might be. What are you hoping to do with this activity? For me, I might cook dinner for loved ones to cultivate connection. I might write a blog post (like this one) out of love for my readers. I might practice yoga out of love for myself. I process emails out of responsibility and consideration for those trying to communicate with me. By setting an intention, it reminds you to be mindful of that intention as you do any activity.

3. Reflect Daily.

   At the end of each day (or at the beginning) take a minute to journal or just reflect on how your day has gone or. how you envision it to go. How have you done with practicing being present? What have you struggled with? Have you been using your mindfulness bells and setting intentions? What resistance has come up for you, what stories are you telling yourself about all of this? Daily reflection is one of the most useful habits for continuing to practice and getting better at practicing.

4. See Everything as a Teacher.

   This method admittedly sounds a bit corny, but it’s actually amazing. When you’re feeling frustrated with someone, feeling stressed out by work, feeling upset or grieving about the health of a loved one, feeling anxious about an upcoming test … pause and see this person or situation as a teacher. What can you learn from them about being present? What attachments can you see in yourself that are causing this difficulty? What stories are you forming that are causing you to feel this way? What can you practice letting go of? What can you appreciate about this moment that you are taking for granted? In this way, every difficulty, every person, everything that arises in the present moment can be a loving teacher that is helping us along the path to being present.

5. Create A Small Regular Practice.

   Form the simple habit of meditating for just two minutes a day (to start with). After you wake up, simply sit comfortably and try to focus on your breath for two minutes. When your mind wanders (and it will), just notice this and label it “thinking.” Then gently return to the breath, without any judgement. If you feel like extending it by a minute every week or so, feel free to do so, but it isn’t absolutely neccessary. The benefit of this regular practice is that you learn skills you can take and practice in other parts of your day.

6. Focus on the Five Senses.

   This exercise is simple, yet effective and one of my personal favorites. By grounding ourselves sensorially, we can anchor ourselves in the present. The next time you feel anxious, distracted or stressed ask yourself these questions:

• What do I see?

• What do I hear?

• What do I smell?

• What am I sensing through touch?

• What do I taste?

We can take it even deeper with this question:

HOW do I feel right now?

Becoming aware of all the above brings your right into the now.

If you are eating, just eat. Focus on what you are eating, how it tastes, your gratitude for the food, etc.

If you are working, just work. Become fully engulfed in whatever it is you’re focused on (put your phone in the other room). I promise this will make you a lot more productive — and happy!

I encourage you to take a moment to look over these 6 tips. Which one resonates the most with you? How can you implement more mindful habits throughout your day? Just as it might have taken you a little while to develop your strategies of running around and staying busy all the time, it can also take a little time for you to really notice and feel the benefits of mindfulness. So be kind to yourself and don’t be too hard if it doesn’t work the first time (or second or third)! It will feel strange. It’s worth trying them out a few times and seeing which ones work for you.

As Eckhart Tolle says:

“In today’s rush we all think too much, seek too much and forget about the joy of just being”

So I encourage you to channel your joy. It’s time to connect with the now. To come back to the present and really notice what’s around you, what you’re feeling, sensing and thinking even right in this very moment.