Meditation is the art of concentrating on just one thing and the art of being present with experiences, emotions, and thoughts as they occur. Presence is one of the most profound gifts you can give yourself and those around you, because some of the best experiences in life are those in which you are truly present. No judgment or worry, just awareness. 

Conditioning yourself to reach a relaxing meditative state during a chaotic workday is difficult, but you can make quick progress by adhering to a simple routine. No clothing change or big gaps of time necessary–all you need is your intention and your attention.

Such tools are especially useful at work, and the reason why companies like Facebook and Kind Bars embrace and incorporate yoga and meditation practices into their workspace and wellness programs. Here's how to get started:

Step 1: Choose your preferred time of day
Find two days or more per week to practice meditation. An ideal meditation sessions lasts for about 15 minutes, but it takes just 2 minutes to steady your breathing and relax your mind. 

Morning
A great way to set the tone for the rest of your day before the chaos kicks off.

When you feel stressed
Settle your mind and think clearly about next steps. Meditation can help you focus and feel less overwhelmed.

Midday
Break up your routine and stretch out your body. You'll feel more relaxed and open-minded for the rest of the day.
 
At the end of the day
Unwind and transition out of work-mode, allowing yourself to truly enjoy time with friends and family.

Step 2: Find a physical space
You will need a quiet location free from interruption and distraction. Choose any room, no matter how small–an empty phone booth, quiet staircase, or unused conference room all work well.

Step 3: Set a timer
When you determine your preferred meditation duration, be sure to set an alarm on your phone or computer so that you’re not pre-occupied thinking about time during your session.

Step 4: Find a comfortable position
Meditation can be done sitting, standing, or lying down. Just be sure to commit to this position and remain as still as possible during your entire session.

Step 5: Take a deep breath and begin!

“Don’t just do something, sit there!”  -Thich Nhat Hanh

Meditation may just be the most powerful tool in learning to navigate your emotions and become self aware. It relieves the pressures of your thoughts, and through that comes the clearing needed to create a shift in perspective, usually for the better.

Consistent practice will literally change you on a cellular level. Over time, you will notice that habits, reactions, and ways of responding to the world shift for the better. 

Meditation may be practiced and enjoyed with or without music, eyes open or closed, sitting or lying down. There are many forms and techniques, but the constant is this: true meditation means fully anchoring your consciousness, awake and aware, in order to witness and observe the true essence of reality.

And why start now? Because life deserves your presence now! 
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If you haven’t already, do yourself a big favor and get yourself a foam roller! It costs around $25 (I bought mine on amazon), and it is well worth it, as regular use will give you results quick. Plus, it just feels good. 
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It works by breaking down scar and soft tissue adhesions, which enhances your range of motion and promotes circulation in the area. It’s a little painful at first if you’re not used to it, but over time it will start to feel really good, like a deep tissue massage. I've included a list of benefits, tips on how to use, and photos below to help you get started. 
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Additional benefits:

• A more efficient exchange of nutrients and waste particles
• Quickens recovery time by reduces soreness & stiffness caused by intense workouts or past injuries 
• Great for maintaining proper posture
• Reduces risk of joint pain and physical imbalances 
• Rolling on these short muscles and ligaments improves their strength, length, and flexibility, which prevents injury.
• Helps you relax (like a massage, without the cost)
• Drains the lymphatic system

Tips on how to use:

• Ideally, use all over the body and focus on areas that are especially tight, which tend to be in the underarm, hip/butt, and IT band areas.
• Always stretch the area after rolling on it
• Take your time – go slow. Hold the pressure on the tight and tender spots for at least a few deep breaths (Ideally 30-60 seconds) and continue rolling.
• Avoid rolling over bony areas
• Drink plenty of water after each session

I am so happy to finally launch and share this beautiful new website with you!

This will be an active site where you can read my blogs, see any past & upcoming yoga retreats, and contact me to set up a class!

If you have any questions or would like to discuss certain topics, please leave me a note.

​Hope you come back soon!