What is Embodied Healing and Meaningful Self Discovery?

200 Hour Yoga Training Course begins September 12th, ONE SPOT left!

NEW: Fall Classes coming, stay tuned!

NEW: Trauma Informed Yoga Classes starting early 2025!

Benefits of Chanting the Sacred Mother of all Mantras:

The Gayatri Mantra

Would you try 1000 Days? How about at least 40? this Mantra continually awakens and amazes me with her frequency, opening in my heart and deep relaxation. My favorite recording is by Deva Premal, find her on Spotify and You Tube, and enjoy.

Embodied Healing and Meaningful Self Discovery is a way of being, less doing, learning to be with yourself and feel a certainty within.

Yogic teachings reveal the root cause of suffering is not knowing the truth of who you are, of being disconnected from that knowingness, and feeling lost, uncertain and seeking relevance outside ourselves. When one gains awareness of one’s true nature, that clarity allows distance from the suffering. Clarity of knowing relaxes one’s entire being, it is the truest Homecoming, moving towards connection within, that Sadhana, your daily practice remains steadfast and roots one into their natural loving and JOYFUL nature. It is a matter of deciding, do you want to feel that, a steadfast rooted connection to your own natural JOYFUL nature? If you feel a YES, join our cohort for the 200 Hour Divine Light Yoga Teacher Training, we start September 12th, we have ONE SPOT left, just for you!

Yoga Teacher Training hands you tools to understand your emotions, integrate body/mind divisions, release and rectify mental turbulence and most of all, to meet all the parts of you that keep you in self doubt. It reminds you of a deep purpose that has always been inside of you. It feels so good, and it opens you to the authentic JOY that is who you authentically are.

You are JOY, you are an ocean of infinite possibilities and things can ride over this and we might forget that about ourselves. We can remember and learn how to maintain balance, in the heights of storms.

What I love the most about this path of Yoga, is that once it is awakened, no one can take it away from us. We carry it like a glowing jewel inside of us and that will sustain us.

If you are on the fence, if you are still wondering if you want this or how to do this, or is there still time??? YES, there is, call me, email me, ask me anything so any doubts can be removed and you can join us! We begin September 12th, on this remarkable journey of embodied healing and meaningful self discovery, I really hope you will give yourself the gift, that honestly, will keep on giving for the rest of your life!

One scholarship left, one spot left. Are you the one?

Sign Up NOW! Everything you need to know or reach out directly to me, the sooner the better!

From the Bhagavad Gita:

Arjuna said: “The mind is restless, unsteady, turbulent, wild, stubborn: truly it seems to me as hard to master as the wind.”

Krishna replied: “You are right Arjuna: the mind is restless and hard to master; but by constant practice and detachment it can be mastered in the end. Yoga is indeed hard for those who lack self-restraint; but if you keep striving earnestly, in the right way, you CAN reach it.”

Reach out to me, let’s get you on board, denise@divinelightyoga.com

J O Y ! Join Our Yoga Training, One Sacred Spot Left!

Cozy in the JOY!

I am playing with J O Y! Simple, profound and available! The Joy that already lives in each of us, in you, in me! I don’t need to do anything except stop and drop in to feel it. Would you like to have more access to the JOY that lives in you? Do you feel called to a 6 month deeply nourishing and heart expanding adventure? That is exactly what is about to begin, on September 12th! the path of yoga is a path to JOY!

Yoga is a practice that allows us to live in a stressful, toxic, unpredictable world and still retain a sense of inner peace and contentment while still obtaining and maintaining. To remain healthy, balanced and functioning is one of the results of practicing Yoga. To be able to rebound from traumatic events, to hold the light and the darkness simultaneously, to witness the harsh realities of human choices while not being swept away with anxiety, fear, depression, overwhelm, and hopelessness is a result of a Yoga practice. A consistent practice expands our capacity to adjust our perspective, we quite literally become more flexible, in body, mind and spirit.

Will you join me and a very special guest teacher, Valerie Mosell, E-RYT 500, YACEP, RPYT/Author, Educator, Steward of Yoga, Breath and Somatic Meditation, beginning September 12th to February 1st for this profoundly powerful experience?

Let me share who Valerie is, if you are not already in awe of her! Valerie Moselle is an advanced yoga and breathwork teacher, author, and entrepreneur. A 20-year veteran of teaching, her approach is informed by functional anatomy, biomechanics, and emerging theories in neuroscience. Valerie is the founder of ReSourcing™, a system of simple, accessible, movement, breathing, and visualization techniques based on evidence and best practices to regulate the nervous system and promote mind-body integration. She sees folks as individuals each poised to derive unique benefits from embodied practice, and is known for practical sessions that inspire a playful exploration of breath, movement, self-inquiry, and surrender. 

A student of yoga for nearly three decades, Valerie has studied and taught in the San Francisco Bay Area, Southern California, the Pacific Northwest, Holland, the U.K. and India. One of her superpowers is supporting new teachers in understanding and applying functional anatomy and core concepts of biomechanics and kinesiology to yoga and breathwork. She currently lives in Santa Cruz, CA where she authored Breathwork: A 3 Week Breathing Program for Clarity, Calm, and Better Health and co-founded Luma, an award-winning family-focused holistic wellness center.

If you are ready, we have one precious spot left in our program, so reach out and inquire today! Email or call me, I have a feeling this spot will fill quickly. We are so ready to welcome you and our group to the mat and begin our journey.

All you need to know right here!

Welcome Valerie!!!!

Reach out, denise@divinelightyoga.com!

We are ready for you, are you?

Can you actually change your Brain?

NEW 200 Hour Yoga Teacher training early bird deadline extended to Friday, July 19th!!! Enroll Now!

Change your Brain, Improve your Life? Are Yoga and Neuroscience related?

Neuroscience and yoga have a fascinating relationship that has gained increasing attention in recent years. Yoga, an ancient practice combining physical postures (asanas), breath control (pranayama), meditation (Dhyana and Dharana) and ethical principles (Yamas and Niyamas), does indeed have powerful effects on the brain and nervous system, which can be explored through the lens of neuroscience. Here are some ways neuroscience intersects with yoga and definitively changes your life:

• Neuroplasticity and Brain Changes:

• Yoga practices like mindfulness meditation (awareness practices and learning to be in the present moment) have been shown to induce neuroplasticity, which is the brain's ability to reorganize and adapt by forming new neural connections. Regular practice (Sadhana, daily practice) leads to changes in brain structure and function, particularly in areas related to attention, emotional regulation, and self-awareness.

• Stress Reduction:

• Yoga practices, including breathing exercises and meditation, activate the parasympathetic nervous system, which promotes relaxation and counters the effects of the sympathetic nervous system (the "fight or flight" response). This can lead to reduced stress and improved overall well-being. We change our relationship to stress by realizing our role in the amping up of it.

• Mind-Body Connection:

• Yoga emphasizes the connection between the mind and body. Neuroscientific research supports the idea that practices like mindfulness meditation can strengthen this connection, leading to better awareness of bodily sensations, emotions, and thoughts. We call this interception, learning how to relate what we feel with what we are thinking. With awareness of our thoughts the body responds.

• Cortisol Regulation:

• Yoga has been linked to reduced cortisol levels, a hormone associated with stress. Regular practice can help regulate the body's stress response and promote a sense of calm. Simple breathing practices will reduce inflammation and the release of aging elements.

• GABA Boost:

• Some studies suggest that yoga practices may increase the levels of gamma-aminobutyric acid (GABA) in the brain. GABA is an inhibitory neurotransmitter that helps regulate anxiety and stress. Brain chemicals play an enormous role in our ability to feel steady, calm, hopeful and joyful.

• Dopamine Release:

• Yoga asanas trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. This can contribute to feelings of happiness and contentment after a yoga session and taken in regular practice, these effects are cumulative.

• Default Mode Network (DMN):

• The DMN is a network of brain regions associated with self-referential thinking and mind-wandering. Mindfulness meditation, a key aspect of yoga, has been found to modulate the DMN, leading to reduced rumination and increased present-moment awareness.

• Emotional Regulation:

• Yoga practices can enhance emotional regulation by influencing areas of the brain responsible for emotional processing, such as the amygdala and prefrontal cortex. This can lead to better control over emotional reactions.

• Focus and Attention:

• Yoga can improve attention and concentration by promoting sustained focus on the present moment. Neuroimaging studies show changes in brain regions associated with attention and cognitive control.

• Anxiety and Depression Relief:

• Yoga has been found to have beneficial effects on individuals with anxiety and depression. Brain scans have shown alterations in brain activity and connectivity patterns that correlate with symptom reduction.

The ancients knew this and put forth practices for centuries on this information. The sacred texts of yoga show the benefits, now, current science is catching up with peer reviewed studies to validate the knowledge.

You can benefit right now from this powerful lifestyle practice and immediately experience changes in your brain, moods, well-being and even your gut! Why not learn how to deepen your practice and even teach these phenomenal tools to others? Are you ready to go deeper in a 7 month course? Enroll Now!!

It's important to note that the effects of yoga on the brain can vary among individuals and depend on factors like the type of yoga practiced, the frequency of practice, and an individual's physiological and psychological makeup. Research in this field is ongoing, and the integration of neuroscience with yoga offers valuable insights into the potential mechanisms underlying the positive effects of yoga on mental and physical well-being.

Considering exploring a course to deepen your practice and understanding of these tools provides a new stability, depth and compassion for yourself and others, possibly unknown to you before. Consider the 200 Hour Yoga Teacher Training, training the teacher in you for you first and foremost!

All ages, stages and abilities welcomed!

Enroll now!

Contact me today with any questions and see the entire Course Outline and fill out the application to join us in this transformative journey! denise@divinelightyoga.com

NEW 8 WEEK On line Class Begins Monday, July 8th

Contemplation in Nature

Hello friend!

I hope you will join me in a new Summer Class on Line Session that returns us to inner stability with a renewal of our practice of the 8 limbs of yoga. Each week we will gently explore how YOU can apply the 8 Limbs of Yoga to your sacred daily practice.

Even if you don’t practice daily, weaving these 8 Limbs into your life gives you a strong and stable position to ground into, to come back to and to remember your inner heart quietude. When things outside are stressful, this can become your comfort.

NEW CLASSES ON LINE

8 Classes, Live on Zoom

A Somatic Yin & Restorative

Practice for Resiliency and Therapeutic Recovery from Stress

Based on the 8 Limbed Path of Yoga

These NEW classes will focus on ways to rebound you from long and short term stressors, balance your nervous system and settle your worries. Perfect for anyone who feels any anxiety, depression, ruminating thoughts, and just is over it all! Here are practices that will stay with you and you will retain the video classes for repeat sessions!

Feel a renewed sense of lasting peace, attainable joy and the beauty of being at ease in yourself.

Suggested Reading for the 8 Limbs of Yoga: The Yoga Sutras of Patanjali

July 8th: Yamas/ How We Relate to Others in the World

July 15th: Niyamas/ How We Relate to Ourselves in the Daily Life

July 22nd: Asana/ How We Relate to Our Body in Postures

July 29th: Pranayama/ How We Relate to Our Breath Moment to Moment

August 5th: Pratyahara/ How We Relate to our Sense Organs with What We Take In

August 12th: Dharana/ How We Relate to Our Mind in Thoughts, Words and Deeds

August 19th: Dhyana/ How We Move Beyond Our Mind, We are Not Our Mind

August 26th: Samadhi/ Inner Union and Deep Lasting Peace

Mondays:: 4:30 pm PST - 5:45 pm PST

$150 for the session, Please follow payment button below, Zoom Link will be emailed to you

July 8th, 15th, 22nd, 29th, August 5th, 12th, 19th, 26th, 2024!

Please email me for any Scholarship needs, I want this to be available to all who seek it. denise@divinelightyoga.com

IF you miss a class, no problem! All are recorded and you will receive the recording to do in your own time, over and over!

Note: I am so excited to see you soon!!! contact me with any questions, denise@divinelightyoga.com

Sign up Now and Zoom Link For Summer Classes will be sent to you! We begin Monday !

NEW 200 Hour Yoga Teacher Training Begins September 12, In Person!

What questions are holding you back from diving into this deeply transformative exploration? Whether you wish to teach yoga or crave to deepen your understanding and practice, this course gives you the phenomenal tools you need right now to reorient towards a sustainable and joyful lifestyle! I will be on zoom Monday evening for your questions!

Info Session for the NEW 200 Hour Yoga Teacher Training Monday, July 8th 7:30 pm

NEW Class Series Starting Monday, March 4th

Come Play in Your Divine Shakti, Deepen with the Goddess!

Join me to explore and revel in more of your awakened Shakti with these 6 new classes, more Goddesses and a grand finale of embodiment and dialog with your personal Goddess! As I hope you experienced in our last series, these classes are as Sally Kempton says, “an open invitation to deepen your internal conversation with the divine feminine.” I cannot imagine a better time to strengthen our connection to something that is steady and holds us true.

Mythology exists for a reason as it provides a sense of connection to something bigger than us. Using Yin postures, Pranayama, and Restorative yoga with Guided Meditations that focus on each Goddess of the Week, you might find one that you resonate with and use her Mantra to awaken, strengthen and form a new way to move through the world right now. And you will have a great yoga class with a deep restorative relaxation!

All classes are recorded and you will receive a timeless link to take the class as many times as you like.

March 4th: Sita: Goddess of Devotion and Mystical Submission

March 11th: Radha: Goddess of Romantic Longing

March 18th: Kali: Goddess of Revolution

March 25th: Bhuvaneshwari: Goddess of Infinite Space, She Whose Body Is the World

April 1st: Lalita Tripura Sundari: Goddess of Erotic Spirituality

April 8th: Dialoguing with the Goddess

The format for each class will begin with a gentle warm up of long deep slow flowing yoga asanas, followed by Yin Yoga, Pranayama and ending with a Guided yoga Nidra relaxation relating to each Goddess. To learn more, feel free to obtain your own copy of Sally Kempton’s book and go deeper!

Register HERE and your Zoom Link will be emailed to you. We start March 4th!

6 Classes, Live on Zoom

Mondays:: 4:30 pm PST - 5:45 pm PST

$108 for the session, Please follow payment button below, Zoom Link will be emailed to you

March 4th, 11th, 18th, 25th, April 1st and 8th, 2024!

IF you miss a class, no problem! All are recorded and you will receive the recording to do in your own time, over and over!

Note: I am so excited to see you soon!!! contact me with any questions, denise@divinelightyoga.com

Connecting to Your Voice of Primal Feminine Dignity

In Sally Kempton’s “Awakening Shakti, The Transformative Power of the Goddesses of Yoga”, she says: “We sense that something profoundly important is missing from a world in which the power of the divine feminine is not understood and in which women themselves are out of touch with their own Shakti, the force of feminine strength and the flavors of feminine love".”

New Classes Starting January 8th, Register Here.

Sally continues to share how the modern world has “weakened our bonds with the feminine.” This can be applied to all beings. All bodies contain the sacred Feminine and Masculine energies and an imbalance will most certainly result in disharmony. Whether we are living in a female or male body, we carry these ancient traits and recognize the ways we interact in the world. Finding our way to our deepest and truest nature to me, is the joy of being human. To be able to express how we feel is essential for harmony, ease and comfort for our personal dignity.

Strengthening our relationship to the Sacred Feminine (and Masculine) within, we find a way for that energy to move outward from us to help heal, rebalance and restore the ruptures within and without. Oppressing the rights of female bodied people, diminishing their place in the world, enslaving them and punishing them for natural bodily occurances must stop. We as a people can make a difference by starting with ourselves by establishing a new relationship with a source of inner energy unknown to us before.

Mythology exists for a reason, it can provide a sense of connection to something bigger than us. I invite you to join me over these next 6 weeks to explore 6 of the most powerful and profound Goddesses in the Yoga Tradition. Using Yin Yoga, Pranayama, and Guided Meditations that focus on each Goddess of the Week, you might find one that you resonate with and use her Mantra to awaken, strengthen and form a new way to move through the world right now. And you will have a great yoga class with a deep restorative relaxation!

Week 1: Chinnamasta: Goddess of Radical Self-Trancendence

Week 2: Saraswati: Goddess Who Flows As Language, Insight and Sound

Week 3: Dhumavati: Crone Goddess of Disappointment and Letting Go

Week 4: Durga: Warrior Goddess of Protection and Inner Strenth

Week 5: Parvati: Goddess of Sacred Relationships

Week 6: Lakshmi: Goddess of Abundance and Good Fortune

The format for each class will begin with a gentle warm up of long deep slow flowing yoga asanas, followed by Yin Yoga, Pranayama and ending with a Guided yoga Nidra relaxation relating to each Goddess. To learn more, feel free to obtain your own copy of Sally Kempton’s book and go deeper!

Register Here and a Zoom Link will be emailed to you. we start Monday, January 8th!

6 Classes, Live on Zoom

Mondays:: 4:30 pm PST - 5:45 pm PST

$108 for the session, Please follow payment button below, Zoom Link will be emailed to you

January 8th, 15th, 22nd, 29th and February 5th and 12th, 2024!

IF you miss a class, no problem! All are recorded and you will receive the recording to do in your own time, over and over!

Note: I am so excited to see you soon!!! contact me with any questions, denise@divinelightyoga.com

Goddess Lakshmi

New Classes on Line and Special Event in Annapolis!

Divine ones!!

T O N I G H T BEGINS new Fall Session!

Yin and Restorative Yoga is a testament to our growing awareness of the need for balance in our lives. Try balancing your strength and endurance yoga practices with Yin and Restorative Yoga for a new Super Power Yoga – a practice that prioritizes gentle yet profound healing, relaxation, and increased overall well-being. Refilling your reserves will have life enhancing results, your return on investment will be marked! Whether you're a seasoned yogi or a beginner looking to embark on a journey of self-discovery, Yin and Restorative Yoga might be the missing piece in your pursuit of a healthier, more balanced life.

NEW CLASSES ON LINE

6 Classes, Live on Zoom

Mondays:: 4:30 pm PST - 5:45 pm PST

$108 for the session, Please tap here to enroll, Zoom Link will be emailed to you

September 25th, October 9th, October 23rd, October 30th, November 13th and

November 20th

Note: Please mark your calendar for the classes as they do not follow an absolute sequential setting. I am so excited to see you soon!!! contact me with any questions, denise@divinelightyoga.com

Benefits are Lasting and Healing! Better sleep, greater resiliency and increased immune response due to more Parasympathetic nervous system energy!

AND Monday, October 2nd,

Meet me at Ridgely Retreat in Annapolis, MD for a wonderful and heart warming evening of

Yin and Restorative yoga, Sound healing, Yoga Nidra and more!

One night only

Sign up at Ridgely Retreat, help out the Light House Shelter as all profits will go directly to this outstanding community resource.

Are Yin and Restorative Yoga The New Super Power?

Finding Home Again within.

Have we found a new super power to refill our depleted reserves?

Imagine you have a reserve account in your body, like a savings or investment account for money. In this account you add to it and it gains in value. In our body and mind, this is related to our adrenal cortex and entire nervous system. Immunity and resiliency are related in that when we are healthy and balanced in body, mind and spirit, our resiliency is strong and dependable. When our investment account is balanced, a dip in one arena of the market will be balanced out by the rise in other arenas. We need to maintain resiliency to bounce back after an intense stressor. Intensely strong physical practices will take a toll on your body and may result in unrecoverable injuries and delayed healing. We will develop a better immunity and resiliency with balanced practices in all areas of our lives. Moderation, balance, harmony and living with natural seasonal rhythms create wellness and well being.

NEW CLASSES

In a world where the hustle and bustle of daily life often leave us feeling drained and stressed, the quest for balance and inner peace has never been more crucial. Yoga, with its various styles and practices, has long been a source of physical and mental well-being. While forms of power yoga have gained immense popularity for their intense workouts and strength-building benefits, there's a new contender on the scene – Yin and Restorative Yoga.

Restorative yoga, especially coupled with Yin yoga, provides an excellent and phenomenal balance to strong heating flowing practices. You do not have to give up your sweaty flow, just add more balance to it with deeply restoring and longer held poses and watch your immunity, resiliency and heart swell with renewed peace and harmony.

Restorative Yoga is a practice where passive stretching of muscles happens when your entire body is cradled, held and contained for pure relaxation, allowing the Sympathetic nervous system response (fight or flight) to release to Parasympathetic response (rest and digest, relax and let go!). Blankets, pillows, bolsters, straps, eye pillows and specific instructions lead you to the Relaxation Response. Yin Yoga, ideally practiced before Restorative yoga, allows this gentle process to begin by actively stretching muscles, connective tissue (fascia) and deepening the breath to incite a calming down physiological response. Yin yoga stretches the mind because it asks it to settle also, as the poses are held from 1-5 minutes. At first you might hear a tsunami of thoughts and cannot imagine how you will be able to remain mostly still for that long. Once you begin though you may begin to wish the holds were even longer. Focusing on the breath, extending the exhales and authentically learning to let go opens you to a whole new way of experiencing your practice and deeper Self.

NEW CLASSES STARTING September 25th!!

If you think a strong power flow is what you need, do it. And, then try a yin/restorative class, and step into a whole new way of practicing. Patanjali, originator of the Yoga Sutras shared that Asana, the 3rd limb of yoga is there for one reason: to calm the body to prepare it for meditation. A deep yin/restorative class will provide that access to your deepest mediations.

An extra bonus is that the more Parasympathetic response you can access in your body, the easier it becomes to keep a healthy weight or loose excess weight, to stay focused on tasks, to relate to others and deal with stressors with more equanimity. Here are more bonuses from this practice:

• Gentle on the Body = Compassion in the Heart = Ease in the Mind

Yin and Restorative Yoga are accessible to individuals of all fitness levels and body types, making it an excellent choice for those seeking a more inclusive practice.

• Stress Reduction = Greater Resiliency = Greater Immunity

Yin and Restorative Yoga excels in stress reduction by activating the parasympathetic nervous system promoting relaxation and the long, soothing holds and deep breathing techniques release long held tension and calm the mind, fostering a sense of inner peace and tranquility.

• Improved Flexibility and Mobility = Faster Recovery from Injury and Illness

Yin and Restorative Yoga place a significant emphasis on improving flexibility and mobility through active and passive stretching using supported poses. Steady and complete breathing allows muscles to lengthen and release, promoting suppleness and ease of movement over time, preventing injury and falling. Athletes especially runners may find Yin and Restorative the perfect counter practice to their training.

• Enhanced Mind-Body Connection

  Yin and Restorative Yoga encourages a profound connection between the mind and body. The extended holds and mindfulness required in this practice allow individuals to tune into their physical sensations, emotions, and thoughts. This heightened awareness can lead to better self-understanding, improved mental clarity, and increased emotional resilience.

  • Healing and Recovery

  Are you dealing with injuries, chronic pain, or illness? The supportive nature of Yin and Restorative Yoga aid in your body's natural healing processes, facilitating physical and emotional rehabilitation addressing adrenal and chronic fatigue.

  • Quality Sleep

  In our fast-paced world, if you struggle with sleep disturbances and insomnia then know that Yin and Restorative Yoga's relaxation techniques can significantly improve sleep quality by reducing stress, anxiety, and the racing thoughts that often keep us awake at night. Incorporating Yin and Restorative Yoga into your evening routine can promote restful and rejuvenating sleep to enhance memory, stabilize hormonal imbalances and restore emotional stability.

  • Balance in an Imbalanced World

  More is not always better and harder does not equate better results in training or practice. Yin and Restorative Yoga remind us of the importance of balance in our lives. In our pursuit of fitness and success, Yin and Restorative Yoga offers a counterbalance, encouraging us to slow down, restore our energy, and nurture our overall well-being. We will refill our depleted reserves with these practices, you will note a difference in your behavior and reactions around stress.

  SIGN UP NOW NEW September 25th classes STARTING!

  Yin and Restorative Yoga is a testament to our growing awareness of the need for balance in our lives. Try balancing your strength and endurance yoga practices with Yin and Restorative Yoga for a new Super Power – a practice that prioritizes gentle yet profound healing, relaxation, and increased overall well-being. Refilling your reserves will have life enhancing results, your return on investment will be marked! Whether you're a seasoned yogi or a beginner looking to embark on a journey of self-discovery, Yin and Restorative Yoga might be the missing piece in your pursuit of a healthier, more balanced life. Let Resiliency be your new Super Power!

  NEW CLASSES ON LINE

  6 Classes, Live on Zoom

  Mondays:: 4:30 pm PST - 5:45 pm PST, $108 for the session

  September 25th, October 9th, October 23rd, October 30th, November 13th and

  November 20th

I can’t wait to see you back on line, for a beautiful Yin Restorative session to nurture you right into Fall and a great nights sleep.

Much love

Denise

REGISTER NOW ANNAPOLIS FRIENDS!!! Hope to see you Monday, October 2nd!!!!

Easy Yoga for Great Sleep

How do you feel when you wake up? Refreshed or exhausted? A good night's sleep is essential for overall health and well-being. Yogic practices can be a powerful tool to relax the body, calm the mind, and prepare for restful sleep. Here are my top recommendations for you to slip into a blissful slumber, stay asleep all night and awaken ready to greet the day! Commit to better sleep and you will change your brain, mind, immunity and outlook on life.

• Avoid caffeine after noon or even earlier, notice how you feel when doing this.

• One hour before bed turn off all screens, limit light around you. Settle your mind and body.

• Simple self oil massage and shower or bath can be relaxing

• Try one or two of these poses (below) and breathing.

• Massage your feet with oil or lotion to break up further tension and relax deeper.

Make your bedroom your Sleep Sanctuary, your surroundings impact your mind and emotions. Declutter and calm the room. Freshen the air naturally, essential oils or baking soda on the carpet vacuumed up helps to remove stale odors . Keep your bedding clean (use non-toxic soaps). Since we carry our stress and anxiety into bed with us, attempt to walk into your bedroom and have it feel welcoming so that you are able to leave any worries outside of it.

Listen to a calming wind down like a Yoga Nidra deep relaxation guided meditation.

Do a couple of these Yoga Asanas for 1-2 minutes each. Maintain long, slow full belly breathing, extending your exhales longer than inhales. Sigh out the day.

Child’s Pose, Balasana

• Kneel on the floor, toes together and knees apart.

• Sit back onto your heels and stretch your arms forward.

• Rest your forehead on the mat or a cushion.

• Child’s Pose gently releases tension in the back, hips, and shoulders, promoting relaxation.

  Forward Fold (Uttanasana) or Wide Legged Forward Fold (upavista konasana)

• Stand with your feet hip-width apart or sit with leg wide apart

• Exhale as you bend forward at the hips, letting your head and arms hang or reach forward.

• Allow the spine to lengthen and the upper body to relax, rest your head on something for stability.

• Forward Folds helps to calm the mind and soothe the nervous system.

  Legs Up the Wall (Viparita Karani)

• Lie on your back and place your legs up against a wall.

• Relax your arms by your sides or place them on your belly.

• This pose encourages blood circulation, relieves fatigue, and reduces anxiety.

  Reclining Bound Angle Pose (Supta Baddha Konasana)

• Lie on your back and bring the soles of your feet together, letting your knees fall to the sides, like a butterfly.

• Use pillows or bolsters under your knees and along your sides for support, do not strain your hips. Hands on belly help regulate breathing.

• Reclining Bound Angle Pose opens the hips and promotes a sense of relaxation.

  Corpse Pose (Savasana)

• Lie flat on your back with your arms at your sides and palms facing up.

• Close your eyes and allow your body to fully relax, bit by bit, listen to Yoga Nidra, (Find in The Really Good Stuff!)

• Savasana is a quintessential relaxation pose that helps integrate the benefits of your practice and prepares you for sleep.

  
  Simple Sitting with Breath Awareness releases ruminating thoughts before sleep. Try either Deep Belly Breathing with extended exhales or Alternate Nostril breathing for 3-6 minutes. (Last week’s post shows these Breathing exercises.) Be still, allow the thoughts to come and go. Let go of attempting to do anything. Remind yourself you will handle what needs handling tomorrow, for now, it is time to rest.

  
  Consistency is key and a reliable nighttime routine instills a deep sense of trust and relaxation. If you are not sure why sleep is either evasive or excessive for you, consider an Ayurvedic Yoga Therapy consult. Listen to your body's cues – if any pose causes discomfort, modify or skip it. Combining these yogic lifestyle options with a calming bedtime environment and a screen-free hour before sleep can help you achieve a truly restful night's sleep.

  Let me know in the comments below what works for you, sending you plenty of snooze!

  With love,

  Denise

Can I Breathe My Way to Feeling Better?

Yes, you can!

Breath and mind are intimately connected. By consciously regulating the breath, you will directly impact your mind and nervous system, creating a profound ripple effect on your emotions and overall health. Nervous system imbalances like anxiety, overwhelm, unrelenting stress, chronic depression and hopelessness can take us down emotionally. Social media can make us feel like everyone is doing great or the world is on fire. Let’s be honest, it is tough out there right now, and by “out there” I mean that what is happening is impacting how each of us feel every day. As our emotions fluctuate, our outlook on life can be significantly influenced, and our nervous system becomes unregulated. We need to connect to something stable within, something we can regulate…our breath.

If we learn to connect to something deeper and more steady, then we feel more secure, resolute and grounded. This steady connection is a well we can draw from to sustain our resiliency, within ourselves.

Yoga and Ayurveda recognize these emotional fluctuations as imbalances that can be brought back to balance with breath. Current neuroscience refers to this as up or down regulating of our nervous system and acknowledges how the breath is a powerful regulator. Pranayama is the practice of yogic controlled breathing. Directed calmly and patiently, without force, pranayama will reduce anxiety, calm overwhelm, bring perspective to stressors, and create a sense of equilibrium. It is a powerful tool that can be harnessed for self-healing and mood management. Prana, refers to the Life Force and Yama is controlling it in direction and focus. Rooted in the 8 limbed path of Yoga as revealed by Patanjali, it is the 4th Limb offering a direct pathway to influencing the body's vital life force and promoting emotional balance.

These extraordinary breathing tools can lower or regulate blood pressure, improve digestion, and allow a shift in perspective, often providing an elevated understanding of a current situation. Most importantly these practices when done regularly are cumulative to your steady growth and harmony. These practices put the power of balance, calm and steadiness in your hands, not outside of you. You learn to control the fluctuations of your mind and body, and over time, you will notice profound changes. While we cannot change what happens outside of us, we can learn to manage what goes on inside of us.

Did you know that a daily practice of Pranayama will enhance your Immune Response and keep you healthier?

Here are a few simple yet effective pranayama practices to help you feel better now. As with any yogic or Ayurvedic tool, please use your inner wisdom to guide you and understand that every practice may not be suitable based on individual health conditions.

ps. Another great way to learn even more tools to feel better, Self Mastery Deep Dive! In this course extensive practices are taught.

Deep Belly Breathing (Diaphragmatic Breathing):

• Sit or lie down comfortably.

• Place one hand on your belly and the other on your chest.

• Inhale deeply through your nose, allowing your belly to expand as you fill your lungs with air.

• Exhale slowly through your nose, feeling your belly contract.

• Focus on the movement of your breath and the sensation of relaxation.

• Special Note: If you are not able to expand your belly, lie down and place a book or block on your low belly until you fully connect with the rising and falling of the belly. Often we are high chest breathers if you suffer from anxiety and panic attacks and we need to learn to move the breath deeper and engage the diaphragm. This act will begin to change your relationship with your breath, and you will begin to notice sensations possibly not felt before. Feel free to let out long audible sighs on your exhales, this also will aid in releasing stress, trauma and worry.

• To Regulate Your Nervous System after Stress or Overwhelm: Same deep belly breathing but focus on Extending your Exhales to be at least half again or twice as long as your Inhale. Extending exhales, long and slow invites the Parasympathetic Nervous system response of Rest and Digest, and releases the Fight or Flight Sympathetic response. Living with constant stress and fear may incite the Sympathetic response to get “stuck” and practicing Extending the Exhales for at least 6-11 minutes 2 times a day will help to repair this imbalance.

• Contraindications: If ever any pain is felt, stop this practice. Do not practice on a full stomach, after a meal or lying down on your back if heavily pregnant. Please use your inner wisdom to observe where you may feel any reason to halt this practice.

  Alternate Nostril Breathing (Nadi Shodhana):

• Sit in a comfortable position with your spine straight.

• Use your right thumb to close your right nostril and inhale deeply through your left nostril.

• Close your left nostril with your right ring finger, and release your right nostril.

• Exhale through your right nostril.

• Inhale deeply through your right nostril, then close it with your thumb and release your left nostril.

• Exhale through your left nostril.

• Continue this alternating pattern for several rounds.

• Special Note: Essentially you are inhaling and exhaling through each nostril and then switching. By doing so, the two main channels that carry Prana are alternating and balancing. We normally breathe through one nostril for a period of time and then our body will automatically switch to the other side. Some people may only be able to breath through one nostril primarily. The LEFT nostril elicits a calming, creative and grounding impact and the RIGHT nostril elicits an energizing, projective and problem solving impact. Neither are good or bad, they are contributing to our balanced well being when in synchronicity. If you cannot breathe in a particular nostril, try using a dab of Nasaya oil in your nose prior. Also, press only into the little area above the flare of your nostril, as this will allow it to reopen more easily. Avoid pressing the entire nostril shut, Further, you can lightly pull the skin outside the closed off nostril outward from the bridge of thenose, to aid in more air in that nostril while doing the technique. The benefits will feel subtle and doing this daily will increase your ability to handle stress and to remain steady.

  Ujjayi Breath (Victorious Breath):

• Inhale and exhale through your nose.

• Gently engage the back of your throat slightly, creating a soft hissing or sighing sound in the throat.

• This audible breath creates a soothing rhythm, similar to the sound of ocean waves or like you are scuba diving.

• Focus on the sound of your breath as you inhale and exhale.

• Special Note: The Victory here refers to the way your mind will be reigned in, become more focused and calm so that you can focus on what you are doing. During Yoga Asana practice Ujjayi breath harnesses scattered thoughts to help direct your concentration. Ujjayi helps to zero your focus, remind you to deepen your breath and steady yourself. In a yoga class it is phenomenally synchronizing when the class breathes together and energy is harnessed and directed. Try it on your mat and witness the unfolding of greater joy and a deeper, richer practice session.

• Contraindications: Ujjayi can aggravate excess heat in the central channel, Sushumna and may actually create a mental and emotional imbalance. Be mindful to practice this Pranayama calmly, without excessive force and with guidance if you are new to it. The very direction we may be aiming towards can be distorted with malpractice.

  Bhramari Pranayama (Bee Breath):

• Find a comfortable seated position and close your eyes.

• Close your ears with your thumbs and rest your fingers gently on your closed eyelids.

• Inhale deeply through your nose.

• Exhale slowly while making a humming sound like that of a bee with your mouth closed.

• While you extend the exhale for as long as you can, Feel the vibrations in your head and the calming effect on your mind.

• Special Note: Brahmari may calm your anxiety and panic attacks very quickly, provided you have practiced enough outside of an attack, so that when you feel things beginning to change rapidly, you can remember to engage Brahmari. Daily practice will help you to remember to do it when the need arises. Sometimes we may not be in a position where we can easily use this, perhaps in public or at work, however, attempt it if you can with a quieter humming and focus on the vibration. If you cannot place your fingers in your ears and on your eyes, then simply close your eyes. The humming is the essence of the practice, and the eyes and ears are beneficial if you can add that in. The benefit will still resonate regardless.

• Contraindications: Brahmari should not be practiced during pregnancy or with high blood pressure, epilepsy, chest pain or active ear infection. Do not practice lying down. When using hand mudra, do not press onto eyeballs and you may press onto the flap in front of the ear opening, not placing fingers inside of the ears.

  Sequenced Breathing 4-2-4-2 moving towards. 4-2-8-2

• Using the Deep Belly Breathing or gentle Ujjayi, this simple breath attends to the Parasympathetic nervous system.

• Inhale for 4, hold gently for 2, exhale for 4, hold exhale out for 2. Continue and work your way towards Inhale for 4, hold for 2, exhale for 8, hold out for 2.

• Never force or allow the breath to reach any point of stress.

• As you gain more mastery, you may move towards Inhale for 4, hold for 2, exhale up to 10, hold out for 2. Be relaxed, gentle and calm. Practice for at least 3-11 minutes.

• Special Note: Practiced regularly this will help to lower blood pressure, increase our Parasympathetic response and deliver feelings of calm and composure. Increases Resiliency around stress.

• Contraindications: Be mindful with high blood pressure to never stress the body. Pregnancy may be challenging physically, use discretion.

  Idea for a Daily Morning Practice

• Begin with a few minutes of deep belly breathing each morning to set center and ground.

• Practice 3-6 Minutes of alternate nostril breathing.

• 1-3 Minutes of Bhramari pranayama to awaken creativity, orient the mind and set your day in motion.

Idea for Mid day Reminder

• Use ujjayi breath when your concentration or energy is waning. During your yoga asana practice it will deepen your connection with the breath and body. Never with force or to the point of excessive heat in the body. There should be a lightness of being when done, not a sense of aggressiveness.

• Sequenced Breathing during stressful moments, extending the exhales.

  End of Day Practice

• Sit or lie down with Deep Belly Breathing. 3-6 minutes to digest and sigh out the day. It is done.

• Sequenced Breathing will also calm and release into Parasympathetic mode.

  Consistently using Breath as a life changing tool will empower you to know yourself. Become intimate with your breath, the sounds you make, the way it feels and how significantly it can alter your mind, emotions, digestion and immunity!

  Some extra helpful techniques are here.

  I would love to learn of your favorite ways to breath, share your comments!

  Compelling New Documentary on the Relevance of Ayurveda and Why It Matters Today!

  I recently watched this captivating documentary on the profound healing journey of Amish, a young man plagued with health problems at the height of his successful and happy life. If you wonder what Ayurveda can do for you and you would like to see the world’s top Ayurvedic doctors and practitioners share this art and science, I highly recommend this movie. Right here in Santa Cruz, CA we are blessed with one of the top Ayurvedic colleges in the US and many in the film were my teachers. I completed my Board Certification in 2014 and continue to study. Take a moment to watch, I think it will be enlightening and inspiring. I feel like many of the comments said during the film have come out of my mouth in consultations. I was taught well! This practice works and reminds us that we cannot live separate from Nature and be in harmony and be well. Get inspired!

  I have a few openings for new clients this fall, feel free to reach out.

  Watch It Here!!!

  Lokah Samastha Sukhino Bhavantu, May All Beings Be Free and Well

  Love,

  Denise

Is Self-Mastery Next Level Self Help ?

As the world of yoga continues to shift towards online learning with the advancement of technology and the convenience it brings, now more than ever, yogis opt for online advanced yoga teacher training programs. While traditional in-person training has its merits (I highly recommend a basic 200 Hour teacher training be experienced live), the virtual realm offers a host of benefits that are hard to ignore, especially for this introspective work.

In 2022, I relaunched the Divine Light Yoga 300 Hour Advanced Yoga Teacher Training and invited non-teachers for the Self Mastery aspect of the course work. We experienced a resounding success for the teachers graduating and the non-teachers.

We learned that whether you have the desire to deepen your teaching platform or not, Yoga and Ayurveda provide a perfectly whole and holistic way and means for living.

Exploring these timeless teachings bring a wealth of knowledge, hands on tools and a sense of Self Mastery unlike any other “self help” courses. The beauty and relevance of these experiential lifestyle practices place the power of choice into your hands and provide you with a wealth of lifetime benefits. You can take this course simply for your personal edification or for the certification, either way you win! Education is the key. Awareness is the practice, and these are the tools!

A team of highly educated, skilled professionals and myself taught this 8 Module 300 hour course with both in-person students and online through Zoom. We filmed the entire course and now, those teachings are available for you. When taking this course, you will feel like you are with a live group, raw and vulnerable. From the practicums, meditations, functional anatomy for injuries to Ayurvedic cooking classes, this teacher training brings you as close to being in a classroom as possible from the comfort of your own home, at your speed, with your schedule.

Whether you are ready to advance your 200 Hour teaching certification to the full 500 hour Level or have interest in this deep inner work for Self Mastery, this course will deliver solid results and open you to your inner truth like no other. If you're contemplating whether to take the plunge into online advanced yoga teacher training for personal growth or Teacher Certification, consider these five compelling reasons that might just sway your decision. The real question is, are you ready to grow?

1. Flexibility and Convenience:

• One of the standout advantages of online advanced yoga teacher training is the unparalleled flexibility it provides. Traditional training often requires you to adhere to a rigid schedule, which can be challenging for those with busy lives, full-time jobs, or family responsibilities. Online training allows you to tailor your learning experience to fit your schedule, enabling you to balance your commitments while deepening your yoga practice.

2. Global Accessibility:

• Geographical constraints are no longer a barrier when it comes to pursuing advanced yoga teacher training. With online programs, you have the opportunity to learn from renowned teachers and experts from around the world. This diverse range of perspectives can enrich your understanding of yoga and expose you to various teaching methodologies, enhancing your ability to connect with a broader range of students.

3. Personalized Learning Experience:

• Online advanced yoga teacher training often incorporates multimedia resources such as videos, Live Zoom Practicums, downloadable Manuals, and interactive quizzes. This variety of materials caters to different learning styles, making it easier for you to grasp complex concepts. Additionally, you can revisit these resources as many times as needed, allowing for a deeper understanding and more effective retention of the material. In the Divine Light Yoga Advanced 300 Hour program we provide all of that and there are 24 Ayurvedic Cooking Sessions where you will have recipes and watch how to prepare seasonal and doshic appropriate meals. You will also learn how to teach Trauma Informed Yoga while you both take the Trauma informed classes and then go behind the scenes to learn how to teach it.

4. Cost-Effectiveness:

• In-person training can come with hefty expenses such as travel, accommodation, and meals. Online advanced yoga teacher training eliminates these costs, making it a more budget-friendly option. Many online programs also offer flexible payment plans, making high-quality education more accessible to a wider range of individuals. The Divine Light Yoga program is affordable and offers limited Scholarships where applicable and payment plans. Enroll now and get an End of Summer Discount of $200!

5. Community and Support:

• Contrary to popular belief, online training doesn't mean you'll be isolated. The Divine Light Yoga online advanced yoga teacher training program includes 45 hours of live discussion forums, Q&A practicum sessions, and opportunities for group interactions. Our digital community provides a supportive environment where you can connect with fellow trainees, share experiences, and seek guidance from both peers and instructors. Mentorship continues long after your graduate.

Online advanced yoga teacher training offers a plethora of benefits that cater to your personal lifestyle. The flexibility, global accessibility, personalized learning experience, cost-effectiveness, and supportive community make it a compelling option if you want to deepen your practice and expand your teaching skills or personal Self-Mastery. As the world continues to evolve, so does the realm of yoga education, and embracing online learning might just be the transformative step your yogic journey needs. I am glad to talk to you directly to answer any questions. And if you are not a teacher but really love Yoga and want to explore the finer workings of it, listen to the testimonial of a graduate who took the course for Self-Mastery and how it enhanced her life!

And, great news, Yoga Alliance is continuing to embrace the virtual on line teaching world and the Divine Light Yoga Advanced 300 Hour program is fully accredited and will grant you your 500 Hour certification upon graduation. Sign up Now!

Scholarships available, inquire directly to me denise@divinelightyoga.com.

Should you decide to take this course as Self Mastery, and in the future complete a 200 Hr. Yoga Alliance course, this course will combine to grant you 500 Hour Level Certification. Please inquire.

I LOVE your comments and suggestions, so open in your browser and leave comments on my site, it means so much to me. Thank you!

How Do I Maintain a Heart Centered Focus in a World Focused on Fear?

It seems a natural question right now, how to maintain a heart centered focus. Maybe you’ve veered away from your natural heart place and want to find your way back, and it just feels too vulnerable. Maintaining a heart-centered focus in a world filled with violence and stress can indeed be challenging, but it's not impossible. Cultivating a heart-centered approach involves nurturing compassion, mindfulness, and a sense of connection with others. I believe the most important point to remember here, is to stop the “othering” that can so easily happen. The “othering” of us and them, the separation from each other. For me, it really helps to remember that we all want the same things, like calm, peace, prosperity, health and well-being, to name a few points. Underneath it all, we are the same, we are humans and when we can stop being at each other we can remember to be with and for each other. Here are some strategies to help you navigate this difficult terrain while staying centered in your heart:

Practice Self-Care:

• Start by taking care of yourself physically, emotionally, spiritually and mentally. Engage in activities that bring you joy, relaxation, and inner peace. Regular exercise, proper nutrition, sufficient sleep, and awareness practices like meditation and being in nature can help you build resilience against external stressors.

Limit Media Consumption:

• While it may feel important to stay informed about global events, exposure to negative news can contribute to stress and anxiety. Set boundaries on how much time you spend consuming news and consider seeking out positive and uplifting content to balance your media diet. Set timers on your devices to alert you to get off the apps and and unplug for a set amount of time each day. Good News Network

Cultivate Gratitude:

• Remembering positive aspects of life can shift your perspective and nurture a heart-centered mind/body/soul connection. Practice gratitude by regularly acknowledging and appreciating the things you're thankful for. This can help counteract the overwhelming negativity and stress around you.

Engage in Acts of Kindness:

• Notice how sweet it feels to simply be kind and patient. Tolerance in the face of strife is incredibly powerful. Performing acts of kindness, no matter how small, can create a ripple effect of positivity. Whether it's helping a neighbor, volunteering for a cause you believe in, or simply offering a smile to a stranger, these actions can remind you of the goodness in the world. Remember, Be the Change You want to See!

Connect with Nature:

• Spending time in nature is deeply nurturing, grounding and healing. Take walks, hikes, or simply sit in a park, by a body of water, against a tree to connect with the beauty and tranquility of the natural world. Turn off your podcast, audio book and allow the sounds of nature to surround you. If you are in an area with loud noises, consider listening to sounds of nature on your earbuds instead of someone talking. This can help you find solace and perspective amid the chaos. Free sounds of Calm

Practice Compassion:

• Extend compassion to yourself and to others. Remember that everyone is navigating their own challenges, and understanding this can soften your heart and reduce judgment. Engage in compassionate acts and conversations that promote understanding and unity. Allow others to also experience the consequences of their choices with a patient presence and let go of judgement. Let them know that you believe in them and their ability to navigate their lives. Sometimes just knowing someone has faith and trust in us can make the difference we need to see our way through. Compassion is not about fixing “it” for others, it is loving them through what they are dealing with.

Limit Negative Relationships:

• Evaluate your relationships and interactions. Surround yourself with people who uplift and support you, rather than those who contribute to negativity and stress and drain your energy.. Foster connections with individuals who share your values and promote a heart-centered approach to life. Compassion may include giving way when negativity is overwhelming a relationship. Allow time and space for yourself and others when negativity is present and the stress or tension feels insurmountable.

Mindful Breathing:

• Panic attacks, insomnia, abject doom and gloom can take over when our breathing is short, out of balance and irregular. When you feel overwhelmed by stress or negativity, take a few moments to focus on your breath. Deep, mindful breathing can help you ground yourself, reduce anxiety, and create a sense of inner calm. Make a daily practice of Nadi Shodhana, Left/Right Nostril Breathing, 6-12 minutes every single day will set your nervous system right.

Engage in Heart-Centered Activities:

• What brings you Joy? What reminds you of your True Self? Engage in activities that align with your values and bring you joy. This could include volunteering, creative expression, practicing a hobby, or participating in activities that promote social and environmental well-being. Whether it is doing something for yourself or another or simply being, take time to explore what brings you Joy. If not now, when?

Seek Balance:

• Give yourself permission to focus on your own well-being and the positive actions you can take to make a difference. Be the example to your family and friends, lead the way to harmony and health. When you take time to balance yourself, those around you may feel more inclined to join in.

Remember that maintaining a heart-centered focus is an ongoing practice that requires patience and self-compassion. By nurturing your own well-being and cultivating compassion for yourself and others, you can find strength and resilience in the face of the world's challenges. We are all in this together, on a journey of self discovery and self mastery. Release the judgement and curiosity arises.

A Way Through

What is happening right now is traumatic. More than stress, this is trauma. Trauma is an undigested, unprocessed, unrelenting replay in our BODY of anything we encountered. It won’t “go away”, it cannot “heal”, it does not stop playing out in our BODY, even if we have forgotten it, avoid and deny it, until we provide a path for it to move out through. It needs a way through.

We don’t “heal” trauma. We need to INTEGRATE it, it is already in us, blocking our ability to live joyfully, curiously and calmly. Healing is integration, full digestion and elimination of the residue and waste. Every moment that my nervous system is hijacked by emotions is separating me from my innate joy, sense of well being and inner calm.

When the news keeps coming, we need a way through. I felt like the last few weeks left tread marks on my back and..I explored these practices more deeply. They helped me so much. Here they are for you, we can do this, we can persevere. Here is a Way Thorough,

• Slow Down, it may feel urgent right now to DO something, pause and refocus on your inner environment, you will have more clarity and focus when things calm down inside

• Elevate Your Consciousness, meditate, be in nature, remember humanity has been through a lot for thousands of years, do not get distracted by the drama, focus on where you can direct your precious energy, resources and time.

• Eat right, Sleep right and Play, meaning dial down the pull towards sugar, caffeine, alcohol, drugs and junk food. Go to bed, turn off the screens and read a book or meditate with candlelight. Play with animals and friends.

• Be Kind, Be Firm, Be Curious, grow your own depth of kindness, which is not being a doormat, grow your boundaries, which is not building a wall around your heart, and be curious which is to be in parasympathetic nervous system mode.

• Try this: Turn your head left then right SLOWLY. NOTICE where it is tight, the degree of turn. Now, Sit or lie down, interlace your fingers behind your head and hold it still facing forward without turning. . Gently hold it steady and straight. LOOK hard right, HOLD 30 seconds. Relax. LOOK hard left, HOLD 30 seconds. Relax. Breathe deeply. Now, turn your head again, notice what you feel. Here is Sukie showing your the way

• And this: Body Tapping: Stand, sitting or lying down, gently but with clear touch, begin to pat your body, arms, legs, torso, and say to yourself: “This is MY body, This is MY body.” Tap all over, find your way back inside of your body, come back home. True, we have lost a massive degree of body sovereignty, I know. And for now, body tapping can help us refocus, reorient and be present.

• And: Ear Massage: Sitting, standing, take your pinky finger and gently place it in that ridge of your ear fold inside, follow the top curl over of the ear and move your finger towards your face in that fold and feel that little spot where your finger fits perfectly. Right there above the ear canal, softly massage little circles with long deep breaths. You may notice a yawn, sigh or feeing of relaxation come over you. You can also insert your finger into the ear canal and gently press towards your face and then back of head and make circles. Then finish with softly stroking the skin behind the entire ear upwards, then downwards then towards the back of your head. All softly, just stroking the skin. Relax and notice how you feel. Could not have said it better myself!!!!

• Turn off Social media, the News, toxic interactions, just turn it off, it will all be there when we return. But…OUR perspective may have shifted.

I hope these help, they have really helped me, they are all Vagal Toning exercises, helping to RESET our relationship to our experiences. When I feel helpless, hopeless and overwhelmed, I have been remembering how I can refocus on my nervous system to change my way of relating inwards and thus outwards. This is how I can use my energy to its’ highest good. Exercising our Vagus Nerve restores inner blance and this is EVERYTHING! Be well sweet ones.

Hey!!! I changed a class time, starting this week! Donation Based, Zoom Link

Wednesdays 5:00 pm - 6:15pm Pacific Time

Yin and Restorative with Yoga Nidra

This is a moment, in the billions of moments, take a step outside of the urgency. Breath, we will find our way through, for the highest and greatest good. We will.

Much love, holding you,

Denise

Optimize your Immunity! Saturday, April 30th 8 am PST/11 am EST

Join me for a health empowerment summit

It has been a wild ride the last couple of years hasn’t it?  A verifiable, unprecedented, hold on to your seat experience we are still discovering ourselves through.  This unknown territory can feel uncomfortable and leave you wondering what you can do to not just survive, but thrive.  

Yet, allow me to plant the seed- this unknown territory is a powerful place.  Why?  Because in the infinite unknown is the place of new possibilities and where potential resides.  It spawns us to ask questions.  To get curious.  And, do new things which shift the energy that creates transformation!

These energies are shifting. I am sure you are feeling them, seeing them, tapping in and perceiving them. And…

Through confusion and uncertainty, we get the opportunity to strengthen, grow and excel! 

I believe that you and I are here because we have chosen to live and step into our power more at this time.  We get to be a model of how humanity can thrive and create anew during this time.  This time continues to ask us to pivot, grow, step into our authentic purpose and thrive because we can!  

Our vibrancy, aliveness and wellbeing are foundational to every other aspect of our being. They are foundational to living our purpose!  Our wellbeing fuels our innate power to heal, love and live harmoniously with each other.  I believe our soul wisely guides us to this space moment by moment.  

This time is calling gifted leaders, mentors, guides, healers and consciousness transformers to step up and lead people to remembering their potentials and possibilities for life.  We get to claim empowered wellness for ourselves and  humanity.  This is why I partnered with my friend from back east, Chandra Bliss for this free online series, Optimize Your Immunity: Empowering Secrets Revealed to Unlock Your Body’s Natural Ability to Be Extraordinarily Healthy.  Chandra is bringing 10 experts, including me, to share wisdom on practices and steps you can take starting today, to support a robust immune system as the foundation for living your best life… as we all know… being sick or well  affects ALL other areas of your life!

As a board Certified Ayurvedic Practitioner and certified Yoga Therapist, I am glad to share some of the richest and most important techniques available to you for maintaining and restoring your Immunity, especially after these last two years. My talk is at 8:00 am on Saturday, April 30th, and I do hope you will jump in to hear what you can do to regain your connection to feeling empowered and strong again.

So I invite you, your family and friends to join me in this health summit.  Come and fully tap in, be empowered, turn on or up your co-creative dance with what is really possible in this extraordinary life you can create and deserve… no matter what you may hear in the world otherwise. 

Reserve your seat in the Optimize Your Immun!ty summit here:   Sign Up Here

The excitement is happening this Saturday, 4/30 from 8 am -1 pm PST/11am-4pm EST. But sign up now, and you don’t miss this wonderful event. 

In light and love,

Denise

P.S. This is my first live summit, I really look forward to sharing the secrets of Ayurveda for Immunity with you. Remember, there are patterns for awakening your aliveness.  It requires us to sovereignly step in and be at peace with taking the helm.  This is so much more simply and easily accomplished when you follow the lead of those who have figured it out.  It's the shortcut you have been looking for! So join me, well all 10 of us, who are coming together in this potent, fun, free live event Optimize Your Immun!ty.  

The time is now to take the lead and have your healthiest year yet.  Join us here:   Get Access Here

Owning Your Story, Not Being Defined By It

We are wired for story, our ancestors sat in circles and shared what had heart and meaning. I heard a lot of stories growing up that created some joy, some feeling of family “pride” and probably more shame than I ever understood. These stories were not about me, but acted to define who I thought I was. I sought meaning for life so hard in those stories and yet, it never felt authentic to what I was about.

When I left home, home disappeared behind me, like an evaporation. I looked ahead to create my own new story that made me feel strong and yet often I was unsteady, not calm or connected inside of me. I held fast to any bit of my “herstory” that I could relate to and learn from and worked hard to understand my endings as they came to reveal truth and meaning.

I could not change what had “happened” to me, but I slowly realized I could change my perception of my own story.

It is powerful to shift my deeply and long held perspectives, like taking myself out of the role of “circumstances”. For example, when my “father left” I had no control, and yet when I shifted to “my parents split up” I noticed I felt less victimized and a tiny bit more cohesive, more whole. It became less about who I was and more about my parents. Later, as a married woman herself divorcing, I completely realized how relationships end, and it is how we do it that will hold meaning and story. Even now, I see how patterns of abandonment can creep in, and I can apply an active process to shift the narrative. Like, simply allowing myself to accept that I play a part in all these stories, and even when it truly seems like something “happened” or is happening to me, I have the true ability to step into a place of personal power and reclaim the narrative.

I can become my own Heroine, in my story. I can redefine the role I play and how I perceive it. I get to rewrite my story and the ending anytime I choose to by shifting my perspective. I ask myself, “Why do I hold onto this ending? Why do I hold onto this version of the story?” What would happen if I decided to place myself in the role of the heroine instead? I am not bypassing or avoiding reality when I shift perspective, I am consciously choosing to reframe how I fit into my story to empower me.

Sometimes someone comes along and can reflect to us what we cannot see. Their perspective can shed new light on our story. I encourage you to be open to this, to invite reflection from someone you trust. To have courage to listen openly and consider shifting your perspective. You may be surprised how much of your own power you can reclaim by seeing another perspective.

A tool to reclaim your power and grow perspective is in integrating the triggers from our trauma. Consider joining the upcoming Resources for Resiliency course starting February 19, 2022. See how you can learn to reframe, integrate and reclaim your sovereignty.

5 Days left to join the Live in Person or Live on Zoom

300 Hr. Advanced Teacher Training / Self Mastery

This will be a genuinely life enhancing, soul enriching and heart expanding opportunity to Self Mastery. Whether you are a yoga teacher or NOT you are welcome, this content is so rich, it transcends the boundaries of a teacher training. It is life training.

We begin Friday, January 21st, LIVE, join us. Scholarships available, no one turned away!

Sending you love and gratitude,

Denise