Spring Clean: How tidying up the mind first, creates lasting change.

Spring has sprung!

But don’t go bouncing off to the races just yet.

With the exponential growth of light, it’s easy to get ahead of ourselves.

We want all the flowers, vegetables, hikes, picnics, a clean and dust free house, and of course,

a beach bod.

This early part of the spring is the perfect time for decluttering, tidying up and ultimatly, discernment.

It’s not quite time to put plants in the ground or sunbathe,

so take this time for internal cleaning.

After a long winter things become a little stagnate, or habits of mind and body change, as well as our priorities.

This is a good thing, it served us in those quiet, darker days well.

Now that we can get out in the world again without cringing and more sun shining on us, we start to reconnect to the outer world, the nature that we are part of.

Take a couple weeks to do some slow moving inventory.

Make a ritual out of it. This makes it mean more.

Your personal time with nature and being.

Walk around your backyard and neighborhood with curiosity.

How do things look in the light now after the winter?

What’s starting to grow and bloom already?

Can you experience the changes all of your senses?

What does the outside world smell, taste, feel and sound like?

How are you feeling with the quickening of the sun?

Take some time to jot down:

What are your thoughts about the season change?

What emotions does it invoke?

What are the physical sensations of being in your body and in more sunlight?

What do you notice about your natural response to longer days?

What are you eager to get working on?

Was there an activity from the winter you want to bring forward into the rest of the year, maybe see how it can flourish practiced outside?

What can you leave behind that may have been an easy habit of comfort?

There is no real rush to get the house, your body and garden all in shape by any certain time.

It is all in your head, your beautiful brain with the power to change your life.

This year, take a step back.

Become an observer of change rather than diving in before you even see what has transpired.

From this place of calm clarity, observation and assessment of you and your relation to life and the world,

you can choose carefully how you want to spend your precious hours.

My suggestion is take a week to drink more water, go on some nice intentional walks, or simply sit in the sun observing.

Make note of the quality of your thoughts, emotions and sensations in your body.

Take some meals outside with out any stimulation other than what nature has in-store.

Notice if your mind is racing for more.

Allowing the mind to be bored, is how we find presence and gratitude.

It is where great ideas are born and it is how we get to really know who we are.

When you start the process of change from the inside first you build the muscle of discernment.

This is a skill you can take anywhere with you.

A tidy house helps trigger positive thoughts and emotions, but our circumstances are not always in our control.

To be able to be in the change and chaos of life as an active observer is an invaluable asset to own.

I invite you to become an expert at it.

I have many tools to aid in this process to create ultimate ease of change and enjoyment.

Reach out for a phone consult. I would love to connect and hear about what is present for you.

Let’s make the most of the changes around us and in us. A more relaxed state of being might just change the world.

Happy Spring!

Mary

What Is Mind Body Coaching and how can it change the world?

Coaching is an evolutionary approach to managing and taking responsibility for your life. 

Mind Body Coaching is that, plus a celebration in the living part of life. Looking at all of life, the ups and downs,  as a ritual that is sacred and meaningful. 

Where therapy helps you process the past and what has happened, coaching allows you to celebrate the present, what is truly available to you now,  and consider what is possible for the future.  

Traditional methods of therapy and counseling can work hand in hand with 1:1 coaching, giving individuals, especially those who have experienced major trauma, a wrap around system of support for recovery and resilience. 

You don't have to be in therapy to be in coaching, but they can work in harmony, beautifully. 

Coaching is about mindset. When I say it’s evolutionary, I mean it’s using the mind as your number one tool for creating growth and change. 

There are things in life, circumstances, that we do not have control over, but the one things we can always control is how we THINK. The thoughts we choose are always ours to pick.  

This process of thinking on purpose or mindful thinking,  takes work, practice and awareness,  but will change your life in amazing ways. 

When we being to think in alignment with the results we want in our lives, our emotions and actions fall into place with creating those results. 

A basic example of something that affects everyone is the weather. This is a circumstance, a fact we do not have control over no matter how hard we try.  Here’s how a scenario could play out in thoughts: (if you write your thoughts down, you will be shocked at the kind of thoughts that shows up. )

“Oh man, it’s been raining for days, this sucks, I haven’t been able to go on my walk in a week. My exercise routine is going to suffer and I’ll back to square one. ”  This persons thoughts that the rain sucks create an emotion of being disappointed.  In turn, the feelings produce inaction of not getting out and taking a daily walk and the results are more lethargy, less endorphins and not prioritizing their exercise. 

Now, there are a couple ways this could go…This is where the mindful thinking and the celebratory part of Mind Body Coaching comes in.

“Looks like there’s no end in sight for this rain to stop, I better get  bundled up and embrace all that nature has to offer. My kids love to splash in puddles, that could make things more fun.”  OR “I guess another rainy day means I need to figure out how to get my exercise in if it’s a priority.  This is a great opportunity to try that yoga video I have been putting off. “

Here you can see how these thoughts will produce a better and more desired emotional response, action and result. 

The trick is, you have to be aware that thinking is a choice. So much of what we do is on auto pilot because of repetition, it seems as though we don’t have a choice of how to respond because we have conditioned our own beliefs.  If beliefs are just thoughts you think again and again, then we have the capacity to believe anything we want if we change our thoughts accordingly. 

There are countless thoughts available to us.  Why we default to pick the worst case scenario much of the time,  is based on what our brains were used for when our survival was constantly threatened.  

However, we no longer need to live in fight or flight mode. Practicing thinking on purpose with believable thoughts is an exercise in free will. 

Beyond getting to the root of the thoughts we are thinking, Mind Body Coaching offers you tools to make the process of thinking on purpose easier, enjoyable and creating an overall more satisfying life.  This isn’t a practice to white knuckle through, it’s process of softening our rigidity to change and embracing the fact that we too are of the earth and require attention to the changing rhythms of our life and cycles of our journey. 

As humans in a wester culture, we are in GO mode constantly, never powering down when our batteries are running low.  We treat ourselves like the technology we think we can’t live without, instead of the beings of nature that we are. We don’t slow down to look at the inner workings, the uniqueness of our truest essence.  This creates disease,  imbalance and a general dissatisfaction for how we think we “should” live our lives, rather than the “musts” we need to feed our souls. 

The concepts of Mind Body Coaching are pretty straight forward, but you have to be willing to put in time as collateral for your mental health. 

We spend 10’s of 1000’s of dollars on the care and health for our homes, bodies, cars and even lawn, but we invest little to no money or time on our mental health. The one thing that will create a life and future of abundance and ultimately more world peace.   This way of investing in our future is starting to be prioritized little by little, but is so important for the welfare of our societies, children and the world at large. When we find more inner peace, we shift how we respond to others. I truly believe this is how we make big change.  Taking responsibility for our own thoughts, feelings and actions and empowering future generations to do the same. We are not victims of circumstance, we are agents of free will and hero’s of our own story. 

Mind Body Coaching is my heartfelt expression of how I want to be in the world; fully present and creating sacred space where others can find comfort in their vulnerability. It is the essence of my life intention which informs all I think and do. It is the work I have been called to do after 20 years and many hours of study and self inquiry. I want you to know your expression matters, your creativity is divine and there is room for you here. Let's talk about how all of your dreams can come true and how to turn your problems into power. If you are interested in how coaching can change your life, let’s talk! To signup for a free heart to heart mini session, email me mary@yogafiedsoul.com

In the mean time please check out my blog for everyday ritual prompts, free coaching videos + classes you can do in your own home.  www.yogafiedsoul.com

With the highest regard, 

Mary Wagstaff

There's room for you here.

What would it feel like if…

You walked into a crowded room and a stranger caught your eye,

started waving their hand saying, come over, pull up a chair, it’s so great to meet you?

You’re rolling up your mat at a yoga studio you have been to a dozen times and the teacher comes over

and says, I am so glad you are part of our community?

During a visit with your general practitioner, they hear your feed back about what is present for you in your mind, body and soul and say,

wow, your insight is amazing, you really have a wonderful sense of self?

You reach for the phone to call your lover to tell them about an upsetting interaction you just had with your Mother

and in that exact moment, they call you and say you are perfect no matter what happens in this life?

In my mind, I would feel held, loved and supported.

I would know someone cared unconditionally and the past flaws and failures didn’t matter any more,

in fact, they never did. I would know I was valid and important.

I would have an unflinching faith in myself that I can accomplish anything I choose,

in fact, I may even be the one to create the new paradigm to follow

for how to create success through joy.

But I would also think that I needed the approval of others to feel

Now, how would you feel if….

You walked into a party of strangers and sat down by the first person that looked interesting and asked how their day was going?

After yoga class you sat for an extra 10 minutes to meditate on expanding your personal energy to source energy so you may be a vessel of attracting abundance.

You start paying attention to and making notes on the phase of the moon during specific times of year

and how your mind, body and soul respond on physical and energetic levels. You don’t rush to google symptoms, you simply refer to your notes, have a

cup of tea and know you just need to rest today.

After an upsetting call with your Mother you sit quietly and repeat the mantra: breathe, relax, feel, watch, allow. You watch as your emotions move like a

wave with a beginning, middle and end. You feel lighter with a greater understanding that another persons actions are not personal, and that you are

control of all of your emotions.

For me, I would feel empowered, confident and in control.

I would feel expansive with less judgments to carry around about my self and others and more room to simply love.

In good times and bad, tough and easy, sickness and health, I would know that my being alive is the proof of my worthiness.

That I don’t need to look outside of my self for the answers to my truth.

That in love, relationships and community, I can take what resonates with me and leave the rest.

A kind ear, words of wisdom and a warm embrace are parts of our humanness that are priceless,

but there is no greater love than your two hands together in front of your heart.

You are your own best teacher, doctor, lover and friend.

Get selfish with yourself.

Take any seat at the table you want and pull out the chair for the next person to sit down right by you.

Know by your own right, you are enough.

Till death do you part, say I do.

There’s room for you here.

How to make more time in your day, you'll be amazed.

Wasting time.

We all do it.

Not doing it takes practice.

Today was a snow day for my sons preschool,

it ended up being a snow day for me too.

If I worked full time, I would have embraced it.

But I only have two days a week that are my full work days.

Where I can created content, coach, teach and meet my accountability group,

without having to hide in the other room,

or compromise my parenting choices.

For whatever reason, since I began paying rent for an actual office space one day a week outside of my house, on Tuesdays,

there has been one reason or another why I have had to stay home with my son.

When I woke up at 5 am to the blanket of snow over the cars and roads, I immediately started in…

Damn it, we might as well be just giving our money away.

I should just take Emmet out of school and go rent a place in Mexico for a month…

on and on, until my partner informed me he had never seen anyone so upset by the first snow day of the season.

Mind you, he had to go to work, using a wet tile saw out in the cold and never said peep.

Touché I thought. This is precisely the work I am coaching people on!

We waste countless, useful hours and brain energy commenting on and trying to change FACTS.

Circumstances of our life we literally have no control over.

The weather being one of them.

Elected officials already in office being another, the family you were born into, what other people choose to do or not do, the past, etc…

The thinking, complaining and trying to come up with impossible new scenarios is more of a waste of time than anything I wish to admit I have done.

Some will argue: but it makes me feel better to get it off of my chest.

Really, for me it perpetuates a feeling I don’t want.

I will give credit that vocalizing something can help to move on from it, just depends on the time inbetween.

The fact that I can focus on some feel good thoughts instead,

is a blessing and one of our greatest gifts, free will.

But think as you may.

I instead decided to stop the puffing and get to work with the couple of hours I did have of silence.

I am recording guided meditations for my 8 Week Coaching Program, from Problems to Power.

This requires focus and quiet.

It was still dark, so it was perfect.

I try my hardest to have my own morning meditation practice and this did the trick.

I don’t script my meditations to classes or clients.

I have an outline but work from deep within my creative connection to what is organic for me.

By the time I was done recording a beginning guide to watching the breath and conscious relaxation,

I was so chilled outl, it was amazing.

My own verbal expression of what is possible IF we focus our attention on something worthy brought the morning full circle.

My thoughts were slow,

my heart was open,

my body was soft.

I was ready for whatever this day had in store for me.

I try not to check my email too early, but I wanted to confirm the school’s closure,

which I did,

but,

I also found a message from an amazing wise woman who received my news letter that was scheduled for this exact morning, right around the time I started in about the snow day.

She thanked me for the inspiring words, and without knowing about what was going on with me,

reminded me of something she had just heard regarding insight of the dreaming aspect of the new moon.

That it is important to be inspired and move into your power and create a life of your dreams,

but to find that balance between ambition and limits.

In other words, what I planned on accomplishing today and what the facts were of my circumstance, was something I needed to figure out how to make the most of and work with.

You and I, we’re smart.

We can use our brains to create amazing, wonderful, out of this world things,

yet we are constantly baulky at that which is not ours to change.

I took Emmet on a sled ride down the street, in the glistening snow as the sun made it’s apprerence for awhile,

to remind me, there’s always a silver lining and there’s no rush.

Happiness is available to me now, when ever I seek it.

I just needed to find the thought to get me there.

There’s room for you here too.

Here’s to all the snow days, bring it on.

If this blog was useful to you, please let me know.

I can coach you through your own snow day.

Schedule a time HERE to set up a free mini session.

Christmas in Mexico

This is what I want the title of my memoir to be.

As it would be the ideal description of my life.

Sparkling lights.

Religious iconography.

Perfect sunsets.

And of course, margaritas.

I look for plane tickets to some location that is not my home usually weekly.

I never book a flight.

But knowing I could if I wanted to makes me somehow feel better.

That if all else fails,

I’ve got an out.

Wrong.

Fat chance.

I’ve been there, and done that,

too many times to count.

If I can live on the beach and teach yoga,

everything will be amazing.

If Im in a country steeped with cultural tradition and art,

I will feel more alive and connected to spirit.

Where siesta are encouraged,

and a 6 day work week is a way of life.

Where families live together and support one another

until it makes sense to go off on their own.

Everyone has their own “Christmas in Mexico”,

but we all know that;

where ever you go, there you are.

The, If I just had this one thing, then everything will be amazing, syndrome

is a way of life for many of us.

It’s only the momentary tequila buzz or sea breeze sun salutation

that convinces me it would change everything.

Running away to a new house, a new country, a new partner or a new job,

changes nothing about who you are on the inside.

How you control your thoughts.

How you stay motivated and encouraged.

How you offer compassion to yourself and others.

Unless you are in an abusive situation, you really can be happy anywhere

because emotions are based on thoughts, not circumstance.

Do you have preference? Yes.

Are there things that suite your skills better? Absolutely.

My mentor, Brooke Castillo, of The Life Coach School says, change nothing until you’re happy.

Other people and things don’t create your happiness, your thoughts do.

If you believe if free will,

then you should believe you have the freedom of what you choose to think.

Will people be jerks? Yep.

Will your job be boring? You can guarantee it.

But it still does not choose your thoughts for you.

I choose to find joy and contentment in the act of being alive.

If I have expectations of someone,

it is my responsibility to make sure they know that and are in agreement with it.

If I want to feel more successful with work and making meaningful connections,

I need to get my self out there and take a step in the direction of the greatness I seek.

It will not happen with me tucked away watching Netflix.

Be the bad ass boss that you are.

In control of your thoughts and feelings.

And then, when there are random acts of kindness in the world, bonus.

Trust me, when you start taking care of you the best,

leaving things in the world better than you found them,

you are in a state of allowing abundance to come your way.

Expect nothing, work your butt off and you will receive more than you ever thought possible.

This doesn’t mean I don’t plan on spending Christmas in Mexico,

because that sounds amazing.

But it might mean a Margarita in the snow may be a new tradition.

The happiness I seek only exists in one place.

And I don’t need to get on a plane to find it.

Salud!

Free Will: your human experience bonus.

Free will has been a philosophical debate for centuries, as it stands, most all constructs of society depend a great deal on the fact that we as human beings have, “voluntary choice or decision”, according to the Merriam-Webster definition. I would wager that most people believe that they choose what they do, freely.

What I know to be true for life is, that there are things we DO NOT have control over, these are facts that exist outside of ourselves, (other people, the weather, etc…). Then there are the things we DO have control over, namely, our minds. These are our perceptions, intentions and ideas. These inform how we think, feel and interact with that which we do not have control over. Of course, there are countless amount of outside factors that can influence how we think, feel and ultimately respond, but if we build a more intimate relationship with the workings of our own mind, the outside influences have much less power over our minds.

Abraham-Hicks, the highly regarded law of attraction guru says that “ a belief is a thought you keep thinking.” This is how we turn the Facts of our life into problems. We keep thinking the thought that this one thing sucks over and over again, and becomes our truth. There are a couple of options. If you hate your job, you can either A) quit B) make it a problem you dwell on OR C) change the way you think about it.

This is where setting a “Life Intention” comes into play. If you know how you want to be in the world in every moment, your intention for living your best life is predetermined by you, no external factors can shake that. You remember your values, ideals and goals. You can be in any situation and respond the same by paying attention to your thoughts. This doesn’t mean you are always happy, but you can be in a state of acceptnace about feeling what’s true to you, not predetermined by someone else free will.

Choose your thoughts, feel your feels and live with free will as the reminder that ultimatly, it’s up to you.

Get Cozy: How to keep the darker days full of light

It's so important to put seasonal sadness in it's place, as it is something that happens to many people.  It doesn't mean there is anything wrong with you.  Allow your self to feel the feels and invite new ways of warmth and light into your life.  Community, nature and exercise are all natural endorphins, add a new class into your weekly schedule. Movement and sweating are my favorite ways to beat the blues or learn a new skill.  Read a book that inspires you, there are so many things out there to help you create more joy in your life, find what fills you up and learn about it.  Open up that writing journal. Writing is the best way to get out of your head, move through you emotions with ease and understand what they have to teach you.  It's really one of the only ways to truly get to know your mind.  Drink a warm beverage at night(instead of booze).  Alcohol is a depressant, not to mention a buffer for unwanted emotions.  When we cover up our feelings with false pleasures, we never get to figure out how to feel with ease and they usually come back bigger and badder the next round.  It's okay to be down, what's the worst that can happen? Plus tea is medicine and a warm mug between your hands feels so good. Go for a nature walk. I love to hike in every season.  It's the best way to stay grounded.  When we have too much distance from the natural world, I feel like it's easy to lose site of what's really important.  To me that is love and connection. Notice how the cool weather opens up the senses in a different way.  Jump in some puddles. Playing and having fun for funs sake is something we really loose out on as adults, we really take ourselves way too serious.  I've yet to meet a kid with seasonal sadness... Host a game night.  Another great way to get in touch with your innocents, make your house warm with laughter and a little healthy competition. Bake something.Filling the house with smells from a warm oven and a little fluffy comfort never hurt any one.  While your at it, bake two and share it with your neighbor.  Giving is the yolk of humanness and creates positive vibes for your mind.  Bust out the crock pot. Nothing soothes the soul like homemade soup.  Make art!  Whether it's music or painting, working your creativity muscles is the perfect way to stay positive. Also...pop some vitamin D and grab a few full spectrum light bulbs. If you need anyone to talk to, I'm here to help you stay motivated and connected to your goals!

Ritual Practice: The Hunter's Full Moon

La Luna… The moon is the closest celestial body to the earth, making the energetic impact it has on our internal and environmental rhythms very significant.  As humans we experience our life in cycles, and if you pay attention, the energetic implications of your emotional body corresponds with the moon’s phase is a way that is worth noting.  It may give you some insight into why you may have heightened emotions or more apathy during specific times of the month. For this reason, I think moon rituals, especially on the new and full moons are amazingly auspicious times for creating intentions and aligning your energetic body with that of our closest celestial sister, the moon.  This is all based primarily on my own personal observations and experience. Today I will talk about a Full Moon ritual as we are less than 24 hours away from the fullness of the Hunter’s Full Moon. If you wish to dive further into this subject based on the zodiac and astrology, I encourage you to do so. That subject matter however, is not my expertise.  I base much of my ritual practice on deep observation of my subtle bodies and how I respond to the natural world itself, the earth, moon and universal connection. Ritual is any ceremony you would like to perform that invokes a deep connection and sentiment to you. It is a sacred practice that does not need to mean anything special to anyone but yourself.  Ritual can be the long, hot bath your treat yourself to on Sunday’s with your special bath salts. I believe it is an act of self care that pays tribute to the truest part of our divine nature.

The Hunter’s Full moon, is a name given to this usually late October full moon based on Native American tradition.  It is the end of the harvest season, the leaves have fallen, the deep woods are more in view and the light of the full moon guides the hunters to find their game, plump and ready to be food for the long winter ahead.  With this imagery, let’s take a journey to our personal lives. The apex of the full moon is a time to reflect on the fullness of your life. What have you been working on these last several weeks and what is really shining for you with full exposure?  With this specific full moon, I think it is a great opportunity to reflect on the year as a whole. Now that the leaves have fallen and your inner workings are ripe and of their fullest potential, what will you take into the darker, quieter months to feed your soul, tend to your loved ones, express as a creative venture? It is an amazing opportunity to be fully present, nothing to hide behind, exposing that part of yourself that may not have been ready to shine forward.  But maybe now, there is nowhere to hide. Courage can not exist without fear. But it is the promise of transformation on the other side that makes courageous acts possible. Let the softness of the earth's floor and the lull of the hazy moon hold and guide you in to these last months of the year where you can put the finishing touches on the masterpiece that is your life.

A practice in moon bathing. No matter where you are in your journey, fully expressed or still trying to find that little push to get you to your next step, find a special, palm sized object that means something special to you. Under the light of the full moon, even if you can not see it, whisper your deepest desires of your greatest wish for transformation into this object, sit quietly and breathe deeply.  Let your sacred object rest in your hands on your lap and for as much time as you can, allow the radiance of the moon to enter into ever pore of your body. Permeating the skin, every cell and organ. Let it go deep into the tissues and bone.  Feel the moonlight from your being start to radiate out of your palms into your sacred object, your portal of deep intention. Be with this feeling, allow it to enliven your being and fill any place where you feel stiff, dull or void. Bring your attention back to your wish and know with all of your heart, that the power of your being infused with the power of this full moon has the wisdom to carry your dreams into reality.  Be still and radiate in the magnificence of all that you are. Know, that by tuning into finding more peace with the essence of who we truly are, we create more peace in the world. Remember, we are all born with the same internal potential, sometimes it just needs to be illuminated to hear that whisper of remembrance...of course it was you, it was always you.

What are you thinking?

As the outer landscape continues to fade and the days grow shorter and cooler,  the inner world becomes quiet and softer.  When the body starts to slow down, the mind had a couple options, wander else where, or find the same stillness.  The ability for self inquiry can become more available at this slower pace. If we don't stop to pause to recognize the tools, skills and bounty we have already grown, will never become fully realized.  We will quickly move on to the first option of the mind, peace out and start planning the next best thing.  Goals are great, they are what keep us growing and discovering our unlimited potential, but we must tap into our creative wisdom to see what all of the resources we already own,  mixed with our true essence will produce.   This is what Brooke Castillo of The Life Coach School calls passive VS. massive action.  Will we just keep creating goals that don't really produce results, but just knowledge gained, making us think we have actually done something? Or, will we put in the work, get vulnerable and show up to see what our true creative potential is? Most of us interested in self inquiry know we must take action to reach our goals, the work must come from inside, no one can do it for us. We want to take action to live our dreams but can't  seem to get our from behind all of those self help books we've been reading.  And that's okay.  However, if you are interested in creating the life of your dreams, you need to at least start to ask the questions, why am I scared to be seen?  It's the perfect time of year to take some inventory of all you have grown and been storing in the cellar, not just this year, but your divine wellspring of knowledge from your entire life.  

Everyday ritual prompt:Take some quiet time for a writing reflection. 1) What is that one thing you have been waiting to do for so long, but everything seems to keep stopping you from doing so?  This can be anything from reading a book to launching a business.  There are no rules, it's just about your hearts longing that has yet to be fulfilled. 2) What are all of the thoughts surrounding the reason that this is not part of your current circumstance?  Don't censor your self, just keep free writing your thoughts. 3) Take the time to read each one once you are finished writing.  4) Next to the thought, write down how that thought makes you feel, what emotion is present. It can be the same emotion for many thoughts. 5) Now, from a place of reflection and openness, can you rewrite any thought that did not produce a positive emotion with a thought that will.  If any of your thoughts are based on circumstances that involve others changing, through those out.  We can't change other people.  We do not want our thoughts based on the actions of others.  We have to take control, with or with our people in our lives changing.
Once you answer these questions on paper, just a few moment for some deep breathing with your eyes closed.  If your body wants to move, let it go. This is just the beginning of taking control of your life.

Breathe, Relax, Feel, Watch, Allow

The amazing part of being human is our ability to step into the seat of witness consciousness. It is not something we are taught in school, or even by our parents, at least not in those terms. The opportunity to pay attention to our wandering thoughts and emotions that often times seem to take over, is one we fall short of taking advantage of most of the time. In my opinion, there are no emotions we have that are bad, they are part of our experience because they inform us about what is going on with how we are relating to our circumstances and our higher self. They should not be ignored, dismissed or put down. It is hard not to take our adverse emotions personally, but don’t! Your thoughts and emotions are tools, they are not the essence of your being. When we practice observation without judgment, we strengthen the muscle of pause.

The cornerstone of the Kriplau tradition of yoga I studied, is self-study. This technique I am about to teach you, is an amazing tool, meditation or mantra. Use it how ever you like to. In my “Dig Deeper” video, I guide you through the process as a meditation with additional cues.

Prompt: Next time you are experiencing anxiety, depressive feelings, self doubt, limiting beliefs or another emotion or thought that you would like to shift into something different, try this:

Find a quiet comfortable seat.

Take serval long, slow, deep breaths.

Repeat the five main key words to your self and take several breaths between each one.

It’s not enough to just to say the words but you need to shift your perspective to fully engage in each one. This will change your life if you use it.

BREATHE: notice the sensations of your breath, the rise and fall of the belly and chest, the stretching of the body. from the inside out.

RELAX: Lean back into the space behind you a little, soften any parts of the body you are holding, let go of tension.

FEEL: Notice sensations in the body and your senses.

WATCH: Tune into the witness consciousness. The ability to see your self just as you are right now.

ALLOW: As you deepen into that witness perspective, simply let your thoughts and emotions be what they are. They wash over you just like a wave and before you know it, it shifts.

When you first start this practice, go through the process several times. I suggest doing it as a morning meditation, that way it will become familiar to you when you need to call on it in a time where stuff maybe coming up, you will be able to access it more easily.

I am so excited to offer this tool to you. It is such a powerful way to take control of any situation you find your self in. Problems are only problems if we believe they are. With attention and action you can change the way you feel and think by paying attention. Keep up the good work and let me know if you would like to connect to gain some more insight and knowledge into this type of self inquiry. I would love to work with you.