​If you’re like us, winter has you missing the warm, sunny rays and gently lapping waves of the beach. When winter stress builds up, try Wave Breathing to help soothe frazzled nerves. Feel free to picture yourself lying on a beach if it relaxes you!

As with all breath-work, stop immediately and return to normal breath if you become dizzy or don’t feel well. We do not recommend this breath-work while driving. 

Sit or lie down comfortably. Your inhales and exhales will be the same length, without any break between. Inhale for 7 seconds, exhale for 7 seconds... immediately repeat 10 times without breaks (or until you feel more relaxed). 

Spend some time in normal, relaxed breath when finished.

​Many people think that mindfulness or meditation mean you have a completely clear mind, with no distractions. For most of us, that’s just not possible! When you’re working on mindfulness or meditation, distractions will happen... whether internal or external. Acknowledge them, and release them. This “cell phone notification” analogy helps put it in perspective: send those thoughts to voicemail!

​Sometimes the world gets hectic, and we lose touch with our physical selves. Grounding helps bring you back down into your body, so you can feel calmer and more present. Try using this quick activity when stress starts to get to you!

This week is full of reminders of Valentine’s Day, which can have mixed feelings for many of us. Regardless of your relationship status, it’s always a good idea to spend some time building your self-love. We can’t pour from an empty cup, so fill your cup with kindness and love. Feeling great? Spread the love to friends and loved ones. 🥰 Drop a comment below and let us know... what’s one thing you love about yourself?

If you’re in the US, chances are you had a lot of snow over the weekend! I like to surround myself with cozy things when it snows, so today’s Mindful Monday plays into that. Brew a cup of tea and make it a game to see how many different things you can sense. The sound of the water bubbling, the colors of the tea leaves, the steam caressing your face, how the mug feels in your hand, etc. Prefer coffee or a smoothie for your morning? That works too! Just be present and soak up all the nourishing feelings!

​Be curious about the voice of another person today. Is their voice gentle or harsh? Unsure or confident? Fast or slow? Melodic or monotone? What feelings does their voice create in you?

​When world events get chaotic, it can be easy to detach from our bodies. Grounding to your physical body can help you feel calmer. So take a few moments today to actively connect with your body with this exercise.

​Happy Mindful Monday, Phoenixes! This exercise will help stretch out your torso, and specifically your ribs, so you can take even more expansive breaths. If you've been doing a lot of sitting for Zoom meetings, or over-indulging in holiday treats, you will find this stretch particularly helpful!
 
If you have a yoga mat and pillow available, I recommend using them for this exercise. As with all movement exercises, only do what is comfortable for your body, and follow any recommendations by your physician.
 
- Lie down, and get comfortable.
- Take a long breath in through the nose, expanding the belly and then the ribs. Hold it for a few seconds, and then exhale completely, releasing as much air as possible. Repeat a few more times.
- As much as your body allows, bring your knees up to your chest and wrap your arms around them, rocking side to side a few times.
- Stretch your arms out to the sides, palms up, and gently drop your knees to the right, keeping both shoulder blades touching the floor.
- Relax into this stretch, breathing naturally. Gently massage your ribs on the left side, to help your body open and relax.
- When you feel ready, bring your left arm straight up by your ear, deepening the stretch.
- After a few breaths in this position, gently return your body to neutral on your back. Notice if your breathing feels different on one side of the body than the other. Repeat the stretch on the other side.

​The holidays can leave us feeling frazzled, stressed-out, and feeling guilty. 2020 has been a stressful year already, so make sure you're taking time for self-care this season... even if you literally need to schedule it!
 
Don't let the "Should" Monster guilt-trip you into comparing or over-extending yourself. (Even if that means ignoring this list because it doesn't resonate with you!) No matter what holiday you celebrate, winter is a season of rest, of peace, and of grace. Allow yourself to soak up all of that healing. 🥰
 

The new moon is a fresh start... a great time for setting intentions for the upcoming month. 🌚 Intentions are goals you intend to work toward. 

We recommend using the S.M.A.R.T. acronym when setting goals: Specific (don’t be vague), Measurable (have an objective way to measure whether you’ve achieved the goal), Accessible (is it reasonably possible?), Relevant (is it something that makes sense for you, and lines up with your overall purpose?), and Time-based (when would you like to accomplish this goal by?). 

You can write new intentions each month with the new moon, and celebrate progress on them with the full moon! But any timing that makes sense for you is fine. If you keep them in a journal, you can look back on your how your life is changing over time. Set aside at least 10 minutes for this activity. You’re welcome to play music in the background if it helps set the mood! 

Interested in more information on how you can use the phases of the moon as a guideline to plan and flow through your life more intuitively? Stay tuned for information on our Lunae class, coming soon!