Wellness Toolkit for Parents & Children Through Times of Change

It’s been a year of so much change……..The term pivot has become our daily norm.

We’re all feelin’ it!

And as a parent with a young child, it’s been quite an interesting time of navigating my own murky waters of uncertainty, while supporting my girl through hers.

I’m sure you can relate.

Even though we’re all having our own unique experiences, one common thread is that “We are not in complete control.”

So much surrender……. It’s a daily practice. Surrender, determination, and ultimately resilience.

But in the interest of time (and my own personal bandwidth), I’m going to keep this short and sweet. We’ve all got other things to do.

So here are a few tips you can put into action right away to support your children through times of tremendous change.

Create Rhythms & Routines

When life feels uprooted, we gotta be more intentional about putting down some roots.

Daily routines can support feeling more stable and grounded. We don’t have to create a whole new game plan. Rather, we can practice simple things again and again that cultivate a feeling of security & stability.

In yoga, this would be related to the root chakra. We “put down roots” to support the foundation of our wellbeing.

Identify Emotions

We can help kids identify HOW they are feeling, and validate that it’s OK to feel that way.

As a someone who has a tendency to want to “fix things",” this can be really hard for me at times. I want to make it better. I want to promise that everything will be OK. I want to shelter from some of the harsh realities. I want to promise that one day “Yes, you will be able to have a birthday party with all your friends.”

But I’m humbly learning that this is not what’s needed. Fixing things is not only NOT validating, but it’s also not always possible.

The opportunity here is for us to support our children in learning emotional intelligence. Simply helping our children to learn how to identify what they’re feeling is a skill that will support them through the rest of their lives.

Self Soothe/ Self Care

Finally, learning to self soothe & practice intentional self care is key to daily mind/body/soul wellness.

Self care can (and should) be tied into daily rhythms and routines. I really try not to use the word should, because nobody wants to be “should-on.”

But when we embrace self care as a daily non-negotiable practice, the heaviness of the “should” is lifted. It’s like brushing our teeth - something we do everyday.

Self care routines are the foundation for wellness. And then we can support that with self soothing when get out-of-balance, triggered, and needing extra support.

HERE ARE 5 SIMPLE WAYS TO USE ESSENTIAL OILS FOR DAILY FAMILY WELLNESS

Morning Routine

Diffuse for Mood Support

Evening Routine

Kids Kit for Extra Support As Needed

Meditation to Awaken Your Senses

This meditation is to help you awaken the senses.

Attuning to your 5 senses is a simple way to bring all of your attention to the here and now.

Find a comfortable space and settle in for this 12 minute guided meditation to awaken your senses and come home to presence.

You can do this meditation sitting or lying down.

Remember These Conditions for Calm

• Be comfortable. Use pillows, blankets, whatever you need to support your body.

• Be quiet. Turn off your phone, all notifications, shut the door, put up your “Do not disturb” sign.

• Be warm enough. When we relax, our body temperature drops. So take a moment to grab socks, a sweater, a blanket, whatever you need to feel warm enough.

• Be still. Once you’re comfortable enough, allow yourself to let go of fixing or fidgeting, and to settle into stillness.

Aromatherapy to Awaken Your Senses

Essential oils & aromatherapy can be a powerful tool to support your mood and quickly come into the present moment.

Our sense of smell is deeply connected to the seat of our emotions & memories in the brain.

At the beginning of your meditation, simply put a drop of your favorite essential oil into your hands, rub your hands together, and take a few slow breaths with your eyes closed.

Notice what this does for you. :)

Some of My Favorite Essential Oils for Meditation

• Lavender - All things calming.

• Serenity - Restful blend that supports relaxation & sleep.

• Breathe - Supports better breathing + relieving sadness & anxious feelings

• Balance - Grounding blend of trees

• Adaptiv - Stress relief calming blend

• Frankincense - Super grounding + supports higher self/spiritual practice

After Your Meditation

Take a moment to put another drop of your essential oil into your hands & take a few slow breaths.

Use this mindful moment + conscious breath + aromatherapy to seal in the feeling of your practice, and your intentions for how you want to move back into your day.

Begin Again Meditation

It’s time to begin again - with each new year, each new day, and each & every breath.

Here’s a quick 6 minute guided meditation to practice embracing the energy of a new beginning.

Namaste.

How to Savasana At Home

Savasana is the art of doing nothing, complete surrender, letting go, resting, releasing, renewing.

We all need this- kids and grown-ups alike. It doesn’t have to be fancy. You can simply lie down and close your eyes, breathe, and be. The longer you stay, the deeper the rest.

But I’m also a big fan of the mini-power savasanas (like in between Zoom calls, phone calls, and transitioning from work to family life).

Here are a few tips for doing savasana on your own AT HOME

Be warm. When you’re warm enough, it’s easier to relax. And even the weight of a blanket can also feel comforting.

Quiet Space- Shut the door, turn off notifications, and let your household know you’ll be unavailable for a bit. You can settle into silence. Or if you prefer to have some sound, turn on some calming music or ambient sound.

Darkness- Close your eyes. If you have an eye pillow or towel to put over your eyes, that feels really nice too!

Comfort- Use a small pillow or folded blanket under your head. If your low back needs support, you can also put a pillow or bolster under your knees.

Aromatherapy- Put a drop of essential oil into your hands and rub together. Cup your hands by face and take a few slow breaths. This helps to quickly come into present moment, connect with breath, and cultivate calm. Their is science behind this! Our sense of smell connects with the part of the brain where we store emotions and memories.

• Oils I love for savasana

• Lavender

• Frankincense

• Breathe

Breathing Buddy- For kids, grab a stuffed animal to put on belly for emotional support. Grown-ups can do this too!

Stillness- Get the wiggles out, make whatever adjustments you need to feel more balanced & comfortable. Then settle in to stillness.

Time- Give yourself this time! Whether it’s 5 min, or 20 min, embrace the time and space to let go of everything else.

Repeat Daily!!

xoxo

Renee

Essential Oils in the Kitchen

2020 has been quite a year of adapting, being resourceful, and finding creative ways to live. And through this time, I’ve continued to find new ways to use essential oils - to save money, save time, have fun, and most definitely to stay well.

One of the ways I’ve been having fun with essential oils is in the kitchen. Yep, the oils I love and use are doTERRA, which are Certified Pure Therapeutic Grade (CPTG). doTERRA oils are not only safe, but also recommended for internal use. They are 100% pure extracts from plants with amazing health benefits. And 1 little drop of essential oil can add incredible flavor to your foods and beverages.

Here are some simple ways to use dōTERRA essential oils to add flavor to your favorite foods + help you clean up afterward!

Quick Tips

• Supplement Facts - Be sure the oils you use are suitable for internal use. If the doTERRA bottle lists supplement facts, the oil is safe to ingest!

• Start Small - When adding essential oils, start small. You can add more, but you can’t take it out! When using strong oils, you can start by dipping a clean toothpick into the bottle and swirl it around in your food.

• Citrus Zest- Essential oils can be used in place of citrus zest in a recipe. For best results, add these oils after the cooking process is complete. Example: Zest of “one” lemon, orange or tangerine = 8 to 14 drops of its companion essential oil.

Beverages

• Enhance your Water: Use one drop of essential oil per 4 oz. of water.

• Cleansing/ Detox - Citrus Oils such as Lemon, Tangerine, Lime, Grapefruit and Wild Orange have a cleansing effect on the body.

• Digestive Support - Mints Oils such a Peppermint and Spearmint are soothing to digestion and can uplift your mood.

• Citrus Refresher Recipe In a one quart glass container, add 2 drops lemon, 2 drops lime and 1 drop spearmint. Mix well and enjoy.

Pair Tea and Essential Oils

• Add essential oils to tea after the tea has steeped. If the oil is particularly strong, dip a clean toothpick into the oil and swirl the toothpick in your cup to prevent the flavor from overwhelming the tea. Adjust the amount of oil to your taste and particular needs.

• Use Bergamot and/or Lavender in Earl Grey tea. Brighten your mood and relieve anxiety/stress. Start with a toothpick swirl.

• Lemon enhances the flavor of many teas. It brightens mood, offers an energy boost and is great for flushing the body of toxins. Start with one drop in a cup of tea.

• Peppermint enhances the flavor of the tea, provides an energy boost and supports digestion. Take care not to overdo the peppermint oil, as it could overpower the tea. Start with a toothpick swirl. Consider starting with one drop if you need digestive support.

Salt Blends

These flavorful salt blends can be added to food before cooking. Shake well before each use and salt your dish as you normally would.

Lemon Pepper Salt Blend

2 TBSP Kosher Salt

2 drops of each Lemon & Black Pepper essential oils

*Mix well and store in 4 oz. Mason jar. Shake well before each use.

Provence Salt Blend

2 TBSP Kosher Salt

2 drops of each of the following oils:

Basil

Thyme

Marjoram

Rosemary

Fennel

Lavender
*Mix well and store in 4 oz. Mason jar. Shake well before each use.

Refresh your Kitchen Counter Cleaner

Clean your countertops and freshen the air! Using 120 proof alcohol in your solution extends the shelf life and prevents the growth of mold and fungus.

Eucalyptus and Lemongrass Spray Cleaner

*works for granite countertops

7 drops Eucalyptus

20 drops Lemongrass

½ cup Everclear Grain Alcohol (120 proof)

1 ½ cups distilled water

½ tsp castile soap

Add essential oils to a 16 oz spray bottle. Add remaining ingredients and shake well. (Add the soap last to prevent foaming.) Shake the spray bottle before each use.

Spray the counter and let the solution set for one minute. Wipe with a clean, soft cloth. For granite countertops, use another clean cloth for buffing.

Other oils to use try with the Refresh Counter Cleaner

7 drops Basil & 20 drops grapefruit

7 drops Rosemary & 20 drops lemon

30 drops On Guard

Diffuser Blends to Clear the Air

Lemon Spritzer

3 Lemon

2 Rosemary

1 Basil

Sparkly Clean

2 Coriander

4 Lime

1 Copaiba

Farmer’s Market

3 Grapefruit

3 Bergamot

2 Rosemary

Spice Rack

1 Ginger

3 Grapefruit

2 Turmeric

Essential Oils for Mind & Mood Support

Essential oils & aromatherapy can be an amazing support for mental & emotional wellness.

In this Essential Oil Study Session I chat with my good friend Jerrilee Fischer-Garza about simple ways to infuse essential oils into your day to feel more balanced, uplifted, focused and rested.

We go over which oils to use, how to use them, and other simple self-care practices you can do to alleviate anxiety, lift your mood, and support better sleep.

Watch the Study Session

Oils to Support Your Mood

Oils for Anxiety/Stress

Woodsy Oils: Copaiba, Frankincense, Vetiver, Sandalwood

Florals Oils: Lavender, Magnolia, Rose, Geranium

Blends: Adaptiv, Balance

Oils for Low Moods and Fatigue

Citrus Oils: Lime, Wild Orange, Lemon, Grapefruit

Minty Oils: Peppermint. & Spearmint

Blends: Balance, Breathe, Citrus Bliss

*Caution: Citrus Oils are photosensitive (with the exception of Green Mandarin.) Avoid sun exposure for 12 hours after applying citrus oils to the skin.

Read more about oils for emotional wellness. 

Simple Ways to Support Your Mood with Oils

Simply Breathe - Place 1-2 drops of essential oil into your hands and rub together. Place hands in front of your face and take 6 deep breaths.

Mini Savasana - Rub 1-2 drops of essential oil into your hands, take a few breaths, and apply to the chest and the back of the neck. Put legs up the wall/chair or take any restful pose. Breathe deeply and relax for as long as you’d like.

Quick Self-Massage - Sit in an upright position and lower your shoulders away from your ears. Put some carrier oil into your hands with a couple of drops of your favorite essential oil. Rub your hands together then apply to your neck and shoulders. Locate tight or painful areas. Press fingers firmly into those areas, making circular motions. Don’t over think it! Trust yourself and let it feel good!

Quick Pick-Me-Up - 1-2 drops each Wild Orange and Peppermint. Add oils to your palms and rub them together. Cup hands over nose and inhale deeply. Apply to the back of the neck, wrists and inner elbows.

Uplifting Diffuser Blends

Elevate Your Mood

3 Litsea

3 Frankincense

3 Citrus Bliss

Mood Booster

3 Tangerine

3 Lemongrass

3 Spearmint

Bright and Fresh

3 Breathe

3 Lime

2 Wild Orange

Happy Blend

3 Balance

3 Citrus Bliss

Calming Diffuser Blends for Sleep

Sleep Well

3 Frankincense

3 Lavender

3 Bergamot

Breathe Easy

3 Breathe

3 Lime

3 Wild Orange

Restful Sleep

2 Lavender

2 Frankincense

2 Breathe

Take a Breath and Sleep

3 Balance

2 Breathe

1 Juniper Berry

Roller Bottle Recipes

Make your own 10ml roller bottle with essential oils that you can apply to wrists & forearms, back of neck and over heart to support you mood.

Add essential oils to a clean roller bottle. Let oils set for 10-15 minutes. Top off with Fractionated Coconut Oil or carrier oil of choice.

Liquid Sleep Roller - 15 drops Lavender, 10 Vetiver, 5 Frankincense, 5 Ylang Ylang, 5 Wild Orange

Creative Focus - 40 drops each wild orange and peppermint.

Internal Support for Sleep

Serenity Softgels

doTERRA Serenity Restful Complex is a unique combination of Lavender essential oil and natural plant extracts in a vegetarian softgel to help you get the refreshing sleep you need without leaving you feeling groggy and sleepy the next day.* doTERRA Serenity Restful Complex combines the well-researched, relaxing benefits of Lavender essential oil and L-Theanine along with lemon balm, passionflower, and chamomile to gently promote relaxation and sleep.*

Lighten Up _ Stress Relief with Aromatherapy & EFT Tapping During 2020 Social Distancing

During this unique time of social distancing, self quarantine, and doing our best to stay healthy and safe (mind, body, and soul), we have the opportunity (and necessity) to deepen our self care practices.

Join me with my amazing friend and EFT Coach Sarah Rogers Nesper for a dose of stress relief with aromatherapy, mindfulness and EFT tapping.

I’ve worked with Sarah for years and she’s helped me tremendously through times of stress, worry, anxiety, and clearing old painful emotions. Sarah is a certified professional coach & therapist with over 20 years experience. She uses a focus-forward approach to help clients break down personal barriers allowing them to live their best lives.

WHAT MAKES TAPPING WORK?

EFT (Emotional Freedom Technique) Tapping has the potential to very quickly neutralize stressful, negative emotions, giving you a new and hopeful perspective.

Stress and trauma are stored in our limbic system, one of the oldest parts of our brain. Our limbic system developed pre-verbally, which is why years of talk therapy often do not reach the core energetics of our stored trauma.

EFT tapping (using your own fingertips on specific meridians located on the head and upper body) sends a tiny electromagnetic pulse that down-regulates the limbic system and lets the brain and nervous system know "it's okay." The Tapping releases the stressful negative emotions associated with painful memories and relegates these emotions to a more neutral part of the brain.

Easy to learn EFThas been used with great success all over the world helping people regain their lives sometimes in the most difficult of circumstances

Aromatherapy

In this practice we also incorporate essential oils to quickly get present, support our mood, anchor our intentions, and shield our energy for the day.

Our sense of smell is so connected our the the part of our brains where we hold emotions and memories. When we combine aromatherapy with meditation and setting intentions for how we want to feel/ be, we can use that aroma as a powerful anchor for that experience.

So grab your Frankincense & On Guard oil if you have it for this practice!

namaste

xoxo

Renee

7 Ways to Bring that Retreat Feeling Home

"Retreat: A place and time for you to get reaquainted with you; the ebb in the ebb and flow; a solitary sanctuary for renewal; a safe haven; a snug den; a refuge."  - Corrie Woods

This year I've had the honor of leading 3 incredibly powerful women's retreats. Not all the yoga retreats I lead are solely for women. It just turned out that this year the stars aligned for more feminine energy. 

And after I did the math, I realized this last retreat marked my 18th retreat! Wow, it's been quite a journey! 

Each time I come home from a yoga retreat I am re-inspired and reminded of all the magic that happens when we step away from everyday life + immerse ourselves in healthy practices for body, mind and soul. I am reminded WHY I love to do this, how lucky I am to do this kind of work, how much we ALL need to retreat every once and awhile (myself included).

And most importantly, it's not just about what happens on retreat, but how we bring that energy home - back into the our relationships, our work, and how we continue to show up in the world. Retreats are an opportunity for us to be remember how we want to live our lives. 

Here are 7 ways to bring that retreat feeling into your daily life: 

1. Intentional breaks from everyday life are ESSENTIAL to your wellbeing. Sometimes it takes a little effort and planning to make it happen, but it's totally worth it! Whether it's a retreat, or taking the day off, walking away from your desk for some fresh air, or even stopping to close your eyes and breathe before getting out the car, taking time to pause can help you clear out negative energy and stress + support your overall wellbeing.  
2. Energy is contagious! When you surround yourself with amazing, positive, supportive people, your own light shines brighter too. You then continue to pass on this energy to those around you too.
3. Digital Detox is a powerful way to recharge on a cellular level. No wifi, no cell phone, no social media, or phone calls to return. Without your techy devices,  it's a whole lot easier to become fully present, more grounded, more open, and more connected (within and with others). 
4. Sunsets and sunsets are magic, and they happen everyday. We just need to remember to watch them. 
5. Eating clean, healthy, delicious slow food meals is a nourishing + soulful experience. And when we eat together in community, amidst a beautiful setting, with great conversation, and without the urgency to get to the next thing, the whole experience is so much more satisfying. 
6. Laughter and play are essential to health. Whether it's playing with handstands, doing art with friends, playing games (Bananagrams!), or simply sharing funny stories, this kind of energy feeds the soul! And it doesn't have to happen in big structured activities. You can simply infuse a little more play and joy into everyday. 
7. Mindfulness comes in all shapes and forms: sitting on the mat with your eyes closed, taking a nature walk, drinking a cup of tea on the porch, or looking at the stars or clouds or other beautiful things in nature. Mindfulness is a practice of simply paying attention to what you are currently doing and experiencing. 

Now, I know none of these ideas are new. We know this stuff. It totally makes sense, right? But most of us need a little reminding from time to time (myself included)! So that's why we practice....EVERYDAY.   

You can check out the photo galleries below to see some of the fun memories from my most recent retreats. 

Also,if you're feeling the itch to get away soon, my next retreat is coming up this December, the Om for the Holidays Retreat in Sayulita, Mexico. You can learn all about it here. 

Cheers to your health, happiness, and wellbeing. 

xoxo

Renee

 

Hike Yoga Run Women's Retreat

Lyons, Colorado

 

Nature + Nurture Women's Retreat

Murrieta, California

Slow Down Time

You know that feeling you get when you have so much to do (or want to do), but not enough time?

It can manifest as racing thoughts, or jittery energy in the body. Sometimes it can turn into a headache, or neck and shoulder pain. Or even shortness of breath or tightness in your belly. 

Once in a awhile, it's OK and totally natural for this to happen. But we get into trouble when this feeling of "not-enough-time" gets stuck on overdrive. 

But the good thing is there are some proactive things we can do about it. We may not always be in control of how much we need to attend to, or the amount of time allotted for our to-dos, but we do have some power in shifting our relationship to time. 

Here are 5 simple ways to practice slowing down your sense of time + an audio guided mediation for ya! 

1. Pause & Breathe

 Yes, it's that simple. Just taking a few moments throughout your day to pause and focus on your breath can really help to slow down your thoughts and even your heart rate. Of course, longer pauses can be more beneficial, but even a minute or two can really help you shift from feeling rushed to relaxed. 

2. Create breathing room in your schedule

 In this modern world, It's easy to fill our schedules with work, personal appointments, social engagements, etc. So it takes a conscious effort for us to create more breathing room in our schedules.

Allow for some free time each day to take care of the unexpected. And even if the day offers no surprises, you can then enjoy a few moments of well deserved leisure time. Even 20-30 minutes can feel like a vacation sometimes. 

Try putting it on your calendar to leave 15-20 minutes early to get to your appointment in order to not feel rushed. This has not been easy for me given that I've spent most of my life operating in the chronically late mode. But I have to say, becoming a mom has taught me to be more conscious and more efficient with my time. And having a toddler has taught me that I need to always account for things taking at least 3-5 times longer than expected. So it's been nice to practice allotting more time for all my activities. Which leads me to the next thing!

3. Do less

In my restorative yoga teacher training with the renowned yoga teacher Judith Hansen Lasater, our homework (omwork) was to practice doing 1 less thing everyday. This really hit home for me. In addition to teaching us how to set up restorative yoga postures, use lots of props, and tune in to our students' needs, she also emphasized the importance of slowing down our lives, letting go of the need/ desire to always strive for more, and to really practice the pause (on and off the mat). 

So I invite you to practice letting go of 1 thing everyday. You can think of this as an experiment, filled with curiosity. This is not a should, but rather an invitation to explore doing less, and being more present for what you continue to do. 

And the funny thing is, the more we let go, the easier it gets. Just like when I clean out my closet, the more old clothes I get rid of, the more I want to continue this clearing out process (in the kitchen, my desk, under the bed, etc). Like everything, letting go and doing less is a practice. 

4. Prioritize what's important, and what can wait

"At any given moment, ask yourself 'What is essential?" This is another golden nugget of inspiration I learned from Judith Lasater. Sometimes we get so caught up in the the "shoulds" and the "to-do lists" and the agendas, that we lose track of what's most essential to our well-being. 

So when you feel conflicted about all the things that you need to attend to, or even overwhelmed about how you'll ever get it all done, ask yourself, "What's essential?" Listen closely with your heart, notice what you feel in your body, and the quality of your breath. Your body has a wisdom of it's own, and can clue you in on your truth and help you make decisions in alignment with you and your values. 

5. Surrender

Yes, it's that simple. Practice letting go of your attachment to certain outcomes. Practice letting go of having to do EVERYTHING. Practice letting go of having to figure it all out. Practice letting go and surrender to the possibilities of what can unfold. 

Here's a quick guided meditation to help you get started slowing down that internal clock. Enjoy! 

Also, I'd love to hear your thoughts!

Was this helpful? Do you have any helpful tips? If you're inspired to do so, please share in the comments below. 

So much love and light, 

namaste 

Renee 

Let Go Meditation

This meditation is to help you let go. 

Let go of doubts, worries and concerns

Let go of the running list of to-dos

Let go of the shoulds 

Let go of the could ofs and would ofs

Let go of tension or pain in the body 

Let go of the mental chatter 

Let go the past and the future 

Let go and allow yourself to simply be. 

I hope you enjoy this mini 12 minute mindfulness retreat. I'd love to hear your thoughts in the comments below. 

And if you'd like to stay connected + have access to more yoga & mindful offerings like this, please sign up here. 

Healthy Summer Popsicles

Popsicles are fantastic for: 

• Staying cool 
• Satisfying your sweet tooth 
• Savoring deliciousness - you can take your time as long as it's not too hot out!  
• And soothing those pesky incoming toddler teeth 

But we've found that it's incredibly hard (or impossible) to find popsicles at the store that don't have a lot of sugar and other additives. 

And so, we're making our own. You may have been doing this for awhile already, but they're a new addition in our family. And there's no turning back now! 

My hubby Tony recently made a batch of healthy popsicles that are super easy to make and delicious. Given that he's a former chef, he's not one for following recipes. A pinch of this, a bit of that, and some tasting along the way to see what's needed. 

But here's the "cliff notes" directions for these simple healthy coconut raspberry popsicles:

• Mix a can of full fat coconut milk with a dash of vanilla and some honey to taste, then set aside. 
• Blend some raspberries (fresh are great, but frozen work too) to a smooth consistency. You can add a bit of honey if you'd like. 
• Pour in some of the coconut mixture into your popsicle molds, then add some of the raspberry stuff. Layer on so they look pretty.
• Remember to leave a little room at the top so your molds don't overflow once they freeze 
• Put them in the freezer for several hours.
• When you take them out of freezer (after several hours), you can run your popsicle mold under hot water to loosen it up. 
• Enjoy!

Now back to summer fun! 

Pause & Reset Meditation

Here's a mini guided meditation to help you pause and reset. 

Whether it's been a long day, or you're needing a break between activities, or you're at the beginning of your day and wanting to create the foundation of mindfulness, this practice is for you. 

This meditation is an invitation to be still, to be quiet and to be. To pause from all the thinking and doing, and allow yourself to reset your nervous system. So much healing and balancing happens when we stop, when we pause, when we take a break from being in control. Namaste 

Recipe for Stress Relief: Smell the flower + blow out the candle

Well the time has come for my baby girl to officially be a toddler.  

In the last week she finally gave up the bottle and moved on from diapers.  She loves learning and likes to sing the alphabet and practice her numbers. She's got her own yoga mat and likes to down dog on the fly. And in a few days she'll be 2 years old!!! OMG!!! 

And just as a toddler should, she likes to practice using her voice and asserting her independence. Sometimes she gets frustrated when things don't go her way (like most of us),  but we have a new breathing technique that really helps! I actually learned it from one of my yoga students who works with children. It's called "Smell the flower + blow out the candle." Good for kids and grown-ups alike. And you can do it anytime, anywhere. 

We show you how in the video below. Enjoy! 

Remember Gratitude Meditation

This meditation is to help you remember, to re-connect with the feeling of gratitude. Enjoy! 

Ground and Allow Guided Meditation

Here's a little somethin' to get grounded, open and allow for life to flow more freely. Find a quiet spot, get comfy, and settle in for 10 minutes of peace. Enjoy! 

How to turn "Oh S*%&*!" into an "Aha" Moment

Recently I had an "Oh S*&#@!" moment.

You know the kind where time seems to stop. And then you think, did that really happen????" 

And then you realize, "Yes, it did." And it's like a complete, harsh awakening to the present moment. 

Yep. Those moments can really give you a wake up call, or rather an awakening of sorts. 

So here's what happened: My little Ruby was getting ready to take a bath. And I realized I "had to" send that one important email before it was too late. All I needed to do was press send. Quick and easy, right? Then I could be fully present for her in the bath. 

So I brought my laptop into the bathroom as we were filling up the tub. She got in the bath and started playing in the water.  I reached over to my nearby computer, opened it up, and looked for the right browser to press send,  and splash...... She threw a cup of water out of the bath and guess where it landed! 

My heart sunk and time stood still for a moment. Wow! That just happened. 

Instead of cursing and immediately reacting, I felt a bit of shock and disbelief, hoping I could just press rewind. 

Well, after a few minutes of seeing the screen short circuit, my husband came in and told me to turn it off. (FYI- if you ever spill liquid on your computer, apparently the first thing you should do is shut it off- but I hope that never happens to you!!

Anyway, back to my reaction. I realize now that the shock was a helpful pause, a way for me to not get caught up in an emotional reaction, but instead to observe the situation. And these days, having a 19 month old who's very excited about learning new words, I've been trying to be more careful about using foul language (and yes, on occasion curse words slip out,  and she immediately repeats them back to me).

But this time, instead of blurting out "Oh s*&#@!," I felt an awakening. 

The light got brighter. The sounds got more clear. And I got really present. This little "accident" definitely pulled me away from my mental to-do list and forced me to be completely in the moment.  And somehow I decided to let go of the outcome. It wasn't a conscious choice, but rather deep inside I just knew this was out of my control. So I let myself surrender to how things would unfold. 

After a trip to the Apple Store that night, I was advised to keep the computer turned off for 5 days so it could dry out, and to then just see what happens. This is not an easy thing to do when so much of your work life is on the computer! But again, I surrendered to the 5 day process, with a tiny bit of hope that the computer would be OK, but without any real faith or attachment to the outcome. 

After 5 days, I turned it on. It worked for a couple of minutes, then went black. Not a good sign. So I made another trip to the Apple Store and.... I'll stop right there. Before I tell you how things worked out in the end, I want to share what I learned along the way. 

Here are the blessings I focused on during this whole computer fiasco:

1. I love my daughter more than ever. I love her sassiness and strong will. I love how aware she is (and knows when I'm not fully present). And I love that she continues to teach me so much about love, mindfulness, and living life. She is my teacher. 

2. Forgiveness is good. In this situation I wasn't ever mad at my daughter. I was mad at myself. How did I let this happen? I teach about mindfulness. I know that it's impossible to multitask AND be fully present. I know that technology and water don't mix. I know all this! But nonetheless, I'm human. And as a tired mama at the end of the day, I'm not always aligned with my highest sense of self. I also know that guilt is no good, and getting stuck in guilt or blame will only keep me stuck. So in order to move forward, I gotta let that guilt stuff go.  

3. My belief that "I can't live without this" is not always true. Yes, much of my work is online these days. And I pretty much take my computer with me wherever I go so I can get work done on the fly. But managed to go for over a week without it because 1) my phone is like a mini computer, 2) I could borrow my husband's computer, 3) there's a community commuter where I live that I can use in a pinch, 4) so much of my information is saved in the cloud, and 5) not everything needs to be done "right now." 

4. Silver linings are a real thing. The day I took Ruby to the Apple Store (the 2nd trip) to send my computer in for repair, we ended up having a super fun time together. Since we were at the mall, we went and saw Santa, made wishes by throwing pennies in the water fountain,  played at the mini-playground area, had a nice lunch together, and got a balloon on the way out. And after the mall we continued our fun day at local holiday festival. No computer to work on = opportunity for more fun + quality time.  

5. Miracles CAN happen. When I told the nice guy at the Genius Bar that my computer turned black with an outlined white folder in the middle of the screen, he gave me an "Oh, that's not good" look and told me it might be the hard drive. But he said he'd send it in to see what could be done. Five days later I got an email that my computer was fixed and ready to be picked up. "Wow! For real????" I thought. Sure enough, they replaced the hard drive and I basically got a new computer. And even better, my computer was under warranty so there was no charge (and no sign of water damage was detected, thank goodness!). Some things were lost, but most of my information was saved on my external hard drive. Yes, it was a miracle! And after 10 days without my computer, I was so much for thankful to have it back. 

I share this story because I truly believe that the mindfulness work we do (in yoga, in meditation, in our daily activities) is really practice for when life hits us by surprise. When we consciously practice being present, open and grounded, we cultivate more skillfulness in our how we live our lives. And even when we get off track, get caught up in multi-tasking or faking presence, life can snap us back into the moment, and we begin again. 

Life is full of learning lessons and opportunities, and it's our job to pay attention and stay open to them. Many blessings for more "Aha" moments, in all their shapes and sizes. 

Namaste

Wanna bring more mindfulness into your life?

Join the Om Home for the Holidays online meditation series. 

3 Quick tips for more mindfulness during the holidays

Time to Om Home 

I'll make it short cuz I know it's a busy time of year! 

Here are 3 quick tips to bring more mindfulness to your life this holiday season. Check out the short video below :)

And I'd love to hear your thoughts in the comments below. How are you incorporating mindfulness and peace in your life this season? 

And if you wanna go a little deeper, I have a 5 day online meditation "workshop" starting soon!  Om Home for the Holidays. Learn more here. 

xoxo

Renee

10 Reasons to Relax and Retreat for the Holidays

Two years ago I shared my 10 reasons to retreat for the holidays. I think it's worth re-sharing and I've added a few bonus reasons too! Enjoy :)

December and I have a complicated relationship. Being raised with both Christmas and Hanukah traditions, having my birthday right before Christmas, and not to mention multiple holiday parties and New Year’s Eve, being busy during December is an understatement. Phew!

Mostly, I DO love this time for seeing friends and family and indulging in yummy foods, but by the end of it all I can feel a little exhausted. So I decided to organize a yoga retreat during the holidays as an alternative to all busy energy of the season.

To some this seems like not the best time of year to retreat; too much going on, too much to prepare for, not enough money after buying all the presents. But I figured there must be folks out there looking for a way to escape, relax, and recharge like me. And there are! So for the last 3 years I've been hosting the Om for the Holidays Retreat. Here are 10 reasons to consider retreating this holiday season.

1. Invest in your well being

De-stress and recharge.  When you take time to nurture yourself, you are more productive, less likely to get sick, more relaxed, and happier. This energy has an impact on your work, relationships, and overall wellbeing.

2. Prepare for the new year with a renewed you

Take time to reflect on the past year. With time and space away from everyday routine, you can focus on clarifying your visions and intentions for the coming year. This can be a time to jumpstart New Year’s resolutions that seem so hard to follow. Your New Year's resolutions then shifts from starting something new to remembering and honoring the things you've are already doing.

3. Avoid too many holiday parties

Don’t get me wrong. I love parties. And hosted many parties in December. But with the numerous holiday parties out there, we can all get a little partied out.  Having a special trip planned for yourself is a great reason not to feel obligated to say yes to all the holiday invitations.

4. Avoid the mall

Do I have to say more?

5. Treat your body to healthy, delicious meals! Avoid the surplus of holiday treats

It’s hard to say no to the abundance of treats around the holidays. When you surround yourself with healthy, delicious, and beautiful meals, you are less inclined to crave unhealthy foods. And by retreating into a slower, more relaxed pace, you are more likely to be in tune with our body’s needs.

6. Be active in a beautiful place

If you tend to slow down and feel less motivated in the colder winter weather, being in a warm and beautiful place can inspire you to be more active.

7. Save the environment from unwanted gifts and too much wrapping paper

Let’s face it. Re-gifting is kinda rude. But what do you do with those gifts that you really don’t need or want? And wrapping paper? Hopefully it goes into the recycling, but not always, and even then it’s still part of a cut-down tree. Set an example of living simply and not participating in the consumer culture of holiday overspending.

8. Come home feeling refreshed, re-energized with more love and energy to give to your family and friends

I come from a large family and community of friends, so I understand the desire to be close to loved ones during the holidays. But it's easy to lose connection to your own rhythm while trying to keep up with so many social obligations. Taking a few days of tranquility for yourself not only benefits you, but also sets an example that it’s OK to focus on your well-being.  And when you return refreshed and renewed, you will have more energy to share with your loved ones.

9. Remember this part of yourself

Being on a retreat can help you to remember parts of yourself that sometimes get lost in the shuffle of life. Slowing down, going inward and re-connecting with yourself on a deep level can help you to remember the balance, inner calm, and harmony that’s already inside.

10. Why not???

2015 Bonus Reasons

11.Digital detox

We live in a culture of constant connection to technology: cell phones, computers, iPads even smart watches! We are constantly interrupted with texts messages and emails, and even the occasional phone call. Going on retreat offers the space to mindfully disconnect from technology and replenish your connection to yourself and nature. 

12. Deepen your yoga practice

Whether you have an established yoga practice, or are looking to create one, immersing yourself in yoga retreat, without all the distractions of home and work life,  can help to inspire a deeper relationship to your yoga journey. 

Feeling ready to retreat?

If this speaks to you, check out the Om for the Holidays Yoga Retreat I am hosting with My Dharma Yoga this December 14-19 at the amazing Prana del Mar in Baja Mexico. This oceanfront, eco-luxury yoga retreat center is located in a remote desert area, surrounded by gorgeous mountains and an expansive beach. Enjoy playful and rejuvenating yoga, deep relaxation, fun in the sun, serenity by the ocean, and a remembrance of the vitality and inner peace within you. All levels of yoga welcome! More details here. 

Coming Home Meditation

Enjoy a few minutes of guided relaxation, either or seated or lying down. Can by helpful for the end of a yoga practice as you prepare for savasana, or during a mid-afternoon break, or in the evening before bed. Namaste :)

10 Simple Steps to Creating a Home Yoga Practice You LOVE!

10 Simple Steps to Creating a Home Yoga Practice You LOVE!

“If I could only just roll out my yoga mat and practice on my own everyday, that would be great.….. But I don’t know what to do or how to start.”  I often hear this from my students, and I know this feeling well myself! I too used to be mystified by the idea of doing yoga on my own at home.  And when I did occasionally practice on my own, it never felt as good as going to class.

But life gave me opportunities to get on my mat and develop a sweet relationship with myself while doing my own thing. One of the first times I found my groove in my home practice was after I moved to a new town and had no friends and no money to take class. It was either home practice or no practice. So I got on the mat in my little living room and slowly built up a routine. With time, I got more comfortable with exploring and not knowing if what I was doing was “right or not,” which eventually led to a feeling of play, and even satisfaction. And it was after having that precious time to practice on my own that I got more clear and motivated and decided to make the leap to do a yoga teacher training.

The next time I really deepened my home practice was after my mom passed away.  I was already teaching yoga at the time, so I had a lot of friends and students at the yoga studios. But during this time of grief I didn’t always feel up to being social.  I needed time to be quiet, to grieve and heal, and to let the tears flow.  My home practice became a refuge for me to show up disheveled, heart broken, and uncertain of the next steps.  Over time this refuge helped me transform my pain into healing.

Years later another opportunity arose for me to go deeper. I got pregnant and was hit with morning sickness, aches and pains, and a constantly changing body.  I realized that I couldn’t necessarily get what I needed by going to a group class, so I decided to embrace my home practice as a way to really listen in and adjust accordingly. My home practice carried me (physically, mentally and emotionally) through 9 months of transformation, and again during the postpartum time of recovery.

The benefits of a home yoga practice are plentiful. It’s an opportunity to really listen to the teacher inside yourself. It doesn’t need to replace going to group classes, but rather it can be a compliment to taking class and give you a chance to integrate what you’ve learned, explore more deeply, and really make the practice your own. Doing yoga at home helps to maintain consistency.  It’s like brushing your teeth or washing dishes- when you practice regularly it becomes more a part of your life. Fifteen minutes a day to get grounded, energized, and unwind is so much more helpful than doing a 90 minute practice once a week. Just think if you only brushed your teeth once a week!

Now, I don’t think you need to go through some major life change in order to make a home yoga practice part of your life.  This is just happens to be part of my journey. But through my own experience I learned some valuable lessons on how to make a home practice less daunting, more attainable,  more enjoyable and oh so rewarding. Here are 10 simple steps to creating a home yoga practice you LOVE!

1. Commit- Make a conscious choice to do this, not because you “should” but because you WANT to! It all begins here. It’s not about changing who you are, but listening and honoring a calling inside to do something good for yourself.
2. Start Small-  No need to plan on practicing for 2 hours each day at 5am! If you are new to a home practice, begin with a do-able, shorter amount of time, maybe 15 minutes a day. The hardest part about a home practice is starting. After you get into a regular rhythm you might be inspired to practice for longer periods of time. But remember, consistency is key. It’s better to practice for 5 minutes each day than sporadically do an hour long practice each month. You will reap the benefits of a daily infusion of mindfulness and commitment to your wellbeing.
3. Create a Space- If you have to clean up your room and move furniture each time you want to do yoga, you are more likely to skip it if you don’t have time to prepare. Instead, try keeping a small space that’s dedicated to your yoga. It can even be a corner of your room. Have your mat and any other props near by and ready to go.
4. Schedule it!- Put it on your calendar and honor this appointment with yourself as you would honor an appointment with work or friends. If you have a dedicated time on your calendar you are more likely to practice than if you just try to fit it in when time opens up.
5. Get Inspired- Make a list of yoga poses you’d like to work on. If you go to a regular group yoga class, incorporate some things you learned in class.  You can also follow the simple home yoga sequence we created for you here.  Once you get moving you might just get inspired to do more!
6. Begin by connecting with the breath- Whether you start with a 5 minute meditation, or simply take a few moments to close your eyes and observe the breath. This is essential to setting the foundation for more mindful experience.  
7. End with savasana/ relaxation- The wise yogis say this is the most important part of yoga. All the stretching, strengthening, and awareness of breath have been preparation for this time to relax, let go, and to be.
8. Keep Track/Journal - This is a great way to hold yourself accountable, as well as honor and appreciate your commitment to yourself. In addition to keeping track of days and times that you practice, you can write down your yoga sequence, notes about your experience, questions that arise, revelations, etc.
9. Practice Gratitude and Being Enough- Whether you practice for 5 minutes or an hour a day, remember to grateful and that you are enough. And if life happens and you don’t get to your yoga mat that day, you are still enough. Gratitude is a mindset.
10. Practice Forgiveness and Acceptance- Yoga is not about perfecting each pose and attaining an end goal. Yoga is about being present and honoring yourself in the moment. It’s an opportunity to let go of judgements and expectations of how you should or shouldn’t feel, and allow yourself to be. It’s an opportunity for inquiry and discovery. It’s a way to be more at home with yourself.

To support you in getting started on your home yoga practice, I've collaborated with my good friend Paloma of My Dharma to create a free gift that you can Download Here The free pdf includes a summary of the 10 steps, as well as a simple yoga sequence that’s easy to follow. Included are tips and benefits for each pose.  Remember, this sequence is just a source of inspiration. When you get into your yoga rhythm, you might just be inspired to do more! The hardest thing about doing a home practice is starting, So make a decision and get started!

Ready to get to work on your Home Yoga Practice? I have a FREE Guide to help you get started! Check out the link below.