Mont Blanc
Mont Blanc

Have you heard how good meditation is for you?  It calms your central nervous system, balances out your brain waves, and allows you to come to a place of peace.  It takes practice so get started now and you will be on your way to enlightenment.  Here are a few tips to get started.

1.  When: I enjoy an early morning practice.  When you wake you are already pretty calm and you can go deeper and more easily into the meditation.  Ideally going to bed at 9-10pm and waking at 5-6am is the best for maximum energy.

Morning Sequence:

  1.  Upon first waking before moving at all bring your mind and heart to a place of gratitude.  Usually we go to our to do list or busy thinking.  Going to gratitude first will set you up for a gracious day.
  2. Next scrap your tongue to get rid of the toxins.  The tongue is a filter and eliminates toxins so scrapping those off is helpful.  Then you can taste your food better too and deeply listen to what your body needs. Your tongue is a very advanced organ that is connected to your whole body.  When you put something on your tongue, Your tongue will tell you whether it is good for you or not.
  3. Third, drink warm water up to 1.5 liters to fully eliminate.  This also gets rid of toxins and leaves one felling light and clear.  If we don’t flush our all the poop first thing then it gets stuck in the walls of the colon and you can reabsorb the toxins you are trying to get out.
  4. Sit down in a comfortable position to meditate.   I like to do my meditation before exercise, but you can switch the order according to what works for you.

2.  Getting comfortable:  Find a quiet place.  You can sit in a chair or on the floor.  I sit on the floor on top of 2 pillows and then put a pillow under each knee.  Use a blanket if it is chilly.  Experiment and find out what feels best to you.  If sitting in a chair sit with feet flat and hands resting on the legs.

3.  How to from beginning to end:

A.) Get present: Take a few deep breath in through the nose and out through the mouth with the eyes open gazing forward.  Then close your eyes and breath through your nose.  Feel the weight of your body on the floor and the weight of your hands on your thighs.  Do a body scan from head to toe and feel where you may be holding tension.  Observe your mind from a non judgmental place.  Just take notice of any thoughts like watching clouds move across the sky.  Avoid trying to stop the thoughts.  Just take notice.  How do we learn about our minds, our beliefs, and our patterns?  We sit and listen and feel.

B.)  Cultivate Gratitude:  Invite in a sense of gratitude for everything in your life.  All you have experienced up to this point has made you who you are today so be grateful for all.  Gratitude is the most healing emotion and it invites in opportunity for your dreams to become a reality.

C.)  Choose your mantra to embody:

A mantra is words that have no meaning that you repeat to yourself.  Hum Sa is a good one.  Say Hum on the inhale, and Sa on the exhale.  This helps keep you focused on relaxing and breathing.

You may also pick an attribute you want to feel and enhance in yourself.  Such as:  Love, Gratitude, Peace, Power, Motivation, Listening, etc.  On an inhale say “Greatest”, and on the exhale your “Word”!!  This works great for changing the nuero pathways in your brain.  Our brain gets stuck in the same busy patterns over and over that often don’t serve us very well.  If your mind is busy and distracted come back to this over and over.  I do this when I wake and throughout the day when my mind gets going.

D.) Expand your Conciousness:  We are spacious and expansive.  Did you know that we are mostly space.  In every cell there is mostly space.  On an inhale draw into your own sense of light and power at your core.  You are a unique expression of divine consciousness.  You are a special gem in the web that connects us all.   On an exhale expand out to every cell of your body felling a sense of well being spread through every cell.  Repeat.  Each time expand out further beyond your body to the room, house, neighborhood, country, world, solar system, and then beyond to all the other solar systems, and then beyond your imagination.  We live on a blue and green planet that revolves around a big ball of fire that is nearly 100 times the size of earth.  We have a room that circles us and pulls our oceans with its gravity.  There are 200-300 estimated other galaxies out there.  That means other suns and planets and moons.  So become connected in the universe and feel expansive!  Let this bring you a sense of peace, joy connectedness, and spaciousness.

E.) Closing:  At the end of an exhale, take a stretch rounding your back forward like a cat stretches.  If you are sitting on the floor place your finger tips spread wide on the floor and walk your hands away from you as you fold forward rounding your head toward the floor.  This is especially potent first thing in the morning.  Then sit back up slowly and take another few breaths (as many as you like) of complete calmness and centeredness.  Bring your hands to your heart in gratitude.  Take your hands to your third eye inviting your intuition to be strong today and bow your head toward your heart.  Gently release and open your eyes.

4. Move gracefully and intentionally throughout your day.

Additional notes:

You can come back to this calmness throughout the day by simply taking 3 deep breaths and feeling joy and gratitude.  Do this whenever you feel tense or anxious and you will change the hormones rushing through your brain and body to a more healthy and helpful state.

There are some fun things available from the world wide web that I recommend too.  One is an app called Headspace.  It has 10 free 10 min meditations  that lay out the mindset for meditation in an easy to learn way.  Also Omharmonics on You tube has great 10-15 minute music for meditation that has the diurnal beats to balance your brain and help you go deeper.

After meditation:  I do a morning workout next.  Working out early in the morning boost your energy for the whole day!  20-30 minutes in enough.  Go for a brisk walk or jog, do a demanding yoga practice, or a circuit training.  Check out my post on morning routine here!  Enjoy and let me know how it goes!!!

Would you like to have  daily meditation practice for greater peace and ease in your life?  Email me and let me know your health goals!  I would love to have a deeper conversation!

Vibrant Health Evolution

Big Heart Space

IMG_0111-2I call this practice, Big Heart Space:

When my son is crying and my shoulders round in, my heart begins to ache and I want to make it better.  Then I remind myself to hold a big heart space for him.  So I take a deep breath and I open my shoulders and I open my heart.  I hold him tight and send him lots of love.  I don’t try to fix it,  I just allow space for him to have his experience and I hold a state of openness,  calmness, peace and love.  I open MY HEART in a BIG way!  Then I give him a loving smile of compassion.  So much better than caving in my shoulders, closing my heart and trying to fix it all.   Enjoy this Big Heart Practice!  It can work with anyone.

This is a mindfulness practice that brings me back to the present moment.  The only moment we really have.  I like to practice mindfulness as many times throughout the day as I can remember.  When I find myself tense while doing dishes and thinking about what I would rather be doing, then I look out the window, take a deep breath, and try to relax and deeply enjoy the process.  Same when cooking.  I often get in a rush and I will feel tension in my mid back, drop things, bang myself, etc.  These are all signs to me that I need to slow things way way down.  A learning process that is well worth the journey.

Morning Routine

Come to my workshop Monday morning in December from 6-7am at We Are Yoga!!!  I also teach Monday and Wednesday nights at 7 pm.  

We are creatures of habit.  So let’s develop a habit that rocks our world. As a yoga instructor and a person who wants to be healthy, I have wanted to develop a consistent meditation practice, workout and do yoga daily for years.  Often I could not time to fit it into the day.  Or I would spend a good part of the day anxious about how I was going to get in my exercise, relaxing only after I finally did.  And my meditation was sporadic. When I intentionally followed this formula, I found so much peace and joy from starting my day off with this sequence.  It feels nice to have a set pattern of what to do when I wake up and I look forward to getting up a little earlier to make it happen.

1.  Cleanse and Eliminate (10-20 min)

  • Scrap the tongue – The tongue is a filter for removing toxins so get it clean straight away.  You can find a scrapper at the health food store or online.  Go for the metal one.  The thicker the gunk the more toxins in your body. You can also clean your tongue with your toothbrush.
  • Drink warm water 1-1.5L  to flush out your system.  This will clean out the intestinal track.  Any waste left in there will allow toxins to be reabsorbed throughout the day.  You will feel better getting it all out.  I just use warm tap water.
  • While waiting for the flush, brush teeth, use netti pot if nostrils are clogged, and do some reading of inspiration or intention.

2.  Meditate (5-15min)

  • 5-15 minutes is great.  Check out my blog on meditation for tips on this and references to online tools I like.
  • Be kind to yourself.  This practice is a lifelong tool that helps your memory, your attitude and your ability to think clearly and be happy.

3.  Exercise (10-60 min)

  • You want an energetic practice in the morning to stimulate your metabolism and boost your energy for the whole day.  This can be yoga, circuit type training, or sprints.
  • You can get this in a fast hit in as few as 10-20 minutes.

Here are some suggestions:

1.  20-30 min of Yoga in a fashion that is intense and upbeat

2.  10-30 circuit training

3.  Sprints:  this can be on a stationary bike, on a hill running, in a grassy field, In a swimming pool running or swimming, elipticle, etc.  I like 1 min hard and 1 min rest.  Repeat 5-10 times.  ( 10 min for 5 sprints)
Example of a circuit training:

2 min of abdominal work

1 min of push-ups

1-2 min of legs   Which can be wall sits, leg lifts, squats, squat jumps, single leg squats, or bridge pose with one leg lifted. Different each round or multiple of each per round.

***Repeat for 3 rounds!   This could take as little as 9 min and kick your butt especially if you do squat jumps.

So it doesn’t take much time, it is just about setting a routine that becomes a habit.  Your trigger (what reminds you to get started)  is easy because it’s when you wake up.  The reward is….(you decide).   Can be just saying to yourself , ‘Awesome job!!!’ Or you can come up with some other healthy reward for you.  Stars on a chart work too, but you need to not forget the reward.  Maybe you say ‘when I do 30 days in a row I can buy that … I have been wanting’.  It’s crucial to come up with something to keep you coming back for more.

Add movement into your Day!  

Get up and move every 60-90 minutes through out the day!

Walk around the office, jump up and down, do some jumping jacks, pushups, dance, go to the roof top with hand weights an throw some kick boxing punches into the air, do some sun salutations, run a sprint, jump on a trampoline, get creative and have fun.

Move when you feel tired or distracted, or when you want to increase your productivity and focus.

I do a 3 minute workout of pushups, sit-ups and squat jumps that I love.  It totally energizes me.  Then I sit and meditate for a few minutes, after I catch my breath, and I feel like a new person!!!!

Try it out!!!


Free Vibrant Health Evolution classes

775d78bcea059e977e74d70aae009c42I have some free wellness classes scheduled at We Are Yoga Salt Lake City.

1. Smoothies, Sprouts & Micronutrient Power:   Friday September 18th, 6:30-7:30pm

2. Vibrant Morning Rountine & Exercise:

Saturday September 19, 12:30-1:30pm

Health Evolution Coach
Health Evolution Coach

3. Better Sleep & More Energy:                                                   Monday September 21 at 5:30-6:30pm:

I teach yoga at 7 just after on Monday so come for both!!



Email me at or call We Are Yoga (801) 419-0286 to sign up for the classes.  Spread the word.  Looking forward to spending time with you and talking about how to live a healthier and happier life! When we lower our stress and give our bodies what they need to flourish we can reach our optimal performance in body, mind and soul.  Invest in yourself by taking advantage of these classes and learning something new!

5 reasons to practice Yoga!

Meditating with Bodhi1.  Gain more flexibility! –  Did you know if your muscles are flexible even the arteries in your heart are more flexible.  Literally you can decrease your risk of heart disease if you can touch your toes.  And it is a welcome freedom I have found when I can step high, squat, touch my toes and move freely in my own body!

2.  Calm your mind !–  Yoga helps teach us how to calm our monkey minds and sub sequently our entire nervous system.  This helps us in numerous ways from increase our digestive power, decreasing stress and disease related illness.

3.  Learn to listen, Avoid Burn Out & Injury!! – Often we hammer through life and get proficient at ignoring pain.  This however only leads to burn out or injury as far as I can tell.  Listening is key!!!

4.  Increase your strength and balance!!– This helps us in everything we do and prevents injuries as well.  Not to mention that we feel better afterward!

5.  Connect deeper to your own purpose!  – When get open up our hearts to growth and learning we get clear on our gifts and our path!

Most of us, that love yoga and make it a part of our everyday lives, get into it for a variety of  reasons yet may stick with it for totally different reasons.  It seems to infiltrate ones life enriching it in ways we could not have imagined.

When I first started yoga I think it was around 2004.  As a mountain guide I found that my shoulders were rounding forward from carrying heavy backpacks and climbing.  My low back did not have any mobility especially by the end of a summer season of running up and down peaks like Mt. Baker and Rainier in the Cascades.  My hips were solid and tight making sitting cross legged impossible. However I was strong and fit, and thought myself capable.  I went into my first class with gusto thinking I could do it all.  The instructor told me in that class that I needed to “relax my muscles before I could get any movement in my body”.  He gently encouraged me to relax and breath, and I began to hear an emphasis on the importance of listening to my body.  The physical challenge I was looking for was met, but something much deeper as well, which was this desire to listen to my body for once and not just run it down!  In my opinion, a skillful teacher is one who can keep me present in my body with good aligment and a bit of challenge, and also weave in deeper themes that stimulate my mind and soul to perhaps see things in a different way.  I got this in my classes and slowly over time found a much deeper meaning in my practice than just the physical aspects.  Learning to breath well, calm my central nervous system, and tame my busy mind a bit were a few of the things I was learning.

Have you ever noticed in life how the same lesson will present itself over and over again until we perhaps learn to behave differently?  Sometimes it seems it takes me 20 times before I learn a lesson.  I have come to see the obstacles as gifts (a yoga philosophy I picked up on) that help guide me in the direction that I need to go.

Here are a few stories and the lessons that have presented themselves to me over time.

Stories of Deep Learning from my life!


Story #1:

When I was in high school, I developed what doctors diagnosed as exercise induced asthma.  It presented itself like this:  whenever I would push myself in sports my throat would close up and I would not get enough oxygen.  So they tested my skin and said I was allergic to everything (cats, dogs, grass, dust, etc.) and I took inhalers a lot.  Funny enough it did not work.  Years later (I guess aproximately 15 yrs later) I blew my knee (the second ACL for me) which is another story, so I went to visit a friend at a healing center in California.  While at this place with massage, yoga, energy work, etc.  I was biking for my rehab, when I realized that if I keep my mind in a positive place, then I could keep my throat open.  I recognized that when my throat would close it was when I was trying to go hard and in my mind there was a record playing that said that I was not good enough.  I also recognized that I had been playing that tune since my dad died when I was 15 yr. old. Even though I had done a lot of forgiving and healing, I still had this underlying belief, and it was not serving me well.  So like I said, it took me a long time to figure this out, but better late than never.  It was my yoga practice that encouraged me to pay attention to my mind and the thoughts that pass through there.  I learned to observe them from a nonjudgmental place and ask myself how they serve me.  To reach my highest potential I wanted to align my body, mind and soul in the best way possible, and this meant identifying and letting go of limiting beliefs.  So I get on my bike and start to push my cardio, and concentrate on keeping a positive encouraging mind, and for the first time in years my throat stays open and I can breath well.  Brilliant!!  Yoga is more than just bending my body on the mat, it is something I take into my everyday life to embody so that my life becomes more vibrant.  This simple solution was never considered from any Dr. that tried to help me in high school.  They never asked me if I was stressed or what was going on in my life.  I began to understand that looking at the emotional side of things was essential to my physical wellbeing.


Story # 2:

In yoga one often hears about this concept of being present in the moment!  Easier said than done.  One quote I love says,

” If you stand with one foot in the past and one foot in the future, you are going to piss all over today” -unknown.

Yet our monkey minds love to lament on the past and worry about the future, making it difficult to just be here now.  I will tell this story about how not being present was not working for me.   I had a series of injuries starting in college and reoccuring at fairly even intervals.  I broke my neck diving into home playing softball while hitting my head on the catchers leg, I had several stress fracture injuries in my leg from basketball, I blew my left ACL, then my right ACL, amoung many other smaller injuries.  So after the second knee I decided I better examine what was going on in my head during these injuries or else I was going to keep wrecking myself.  What I realized was that I was usually worried about what other people thought about me.  In other words, I was trying to show off or prove myself in some way.  I had lost focus on the task at hand, and my busy mind was running wild.  I later learned to recognize my “ego”, you could say, and then I could let it go and focus on my breath and stay present in the moment more fully.  Just by recognizing my ego it would start to dissolve a bit and I could bring more clarity to my mind.  I don’t know exactly how I have come to learn all this from yoga, but somehow these ancient philosophies have started to seep into my everyday being.

Story #3

I knew yoga was getting into my bones when I was driving down the road and I would sit up a little taller and pull my shoulders back.  Or when I washing dishes and I stretched my low back to get its natural curve, and then hugged my belly in for support as my arms reach over the sink.  And when out on a ski tour I began thinking about the alignment of my knee over my ankle and paid attention not to let my knee collaspse to the inside.  The principles of body alignment I was learning in class started to make sense in every sport and activity in which I was involved.  Even in the middle of the night when I wake up and stroll to the bathroom, I realize I have a choice to slouch or stand up tall.  But it goes deeper, how about when I wake up in the night or in the morning and off jets my busy mind.  I recognized this one day and wondered how to settle such an overflow of non sense coming from this great helpful brain that often is in overdrive.  So I decided to replaced my thoughts in these moments with two words.  On the inhale “Greatest” and on the exhale “Love”.  I figured if I could train my brain to think about the “Greatest Love” perhaps my whole being would be happier and calmer.  I do this all the time now, and it works wonders for my monkey mind.

During my pregnancy, I found meditation and yoga to be so fun and helpful in many ways.  Not only does it feel great physically and mentally, but also it is a powerful way for me to connect with the beautiful being growing in my belly.  While pregnant I recognize how everything that I put into my body, every thought that I have, and every emotion I experience effect this little being directly.  We are naming our son Bodhi, and he and I make an effort to stay relaxed and calm, to breath well, and keep our bodies as healthy as possible.  It worked, throughout my pregnancy, and I was active and full of energy and happiness.