How You Become Addicted to a Life You Don’t Even Like

You know that friend who is constantly complaining about her partner? Or that coworker who always points out what is wrong with management? Always complaining, but never doing anything about it. Do you ever wonder why they put up with all the hassle? It could be that they have become addicted to their problems. We see it so often: people addicted to a life they don’t even like.

We are constantly living by a set of daily rituals: things we do every day that trigger different emotional responses within us. We have conditioned ourselves into the state of our lives. When you decide to change the way you feel about something it threatens a whole host of responses you’ve been relying on for years. This is challenging and takes work that many of us have decided is too hard. Many would rather stay trapped in a life or situation they don’t even like and that often lead to major health concerns. 

Dr. Joe Dispenza is one of my favorites. In his book, “Breaking the Habit of Being Yourself”, he goes into the science behind our bodies being the subconscious mind. The idea is that all of our thoughts and memories are stored in the body. So the thoughts you think signal the body in different ways, creating emotions and reactions related to those memories. Essentially, those negative thoughts create a negative reality. 

In order to change the life you live you must change your thoughts by breaking down old belief patterns. 

This is tricky. We store memories because they have an effect on us. Sometimes going as far back as childhood trauma. Memories and reactions are stored to help keep us safe. And, sometimes they keep us looped into negative thinking patterns. 

All of us have been through some sort of trauma in our lives. These scars literally change the way our brains work. The good news here is that the brain is pliable. Neuroplasticity is the brain’s ability to modify its connections to rewire itself. Meaning you can reprogram your thoughts and beliefs into the life of your dreams. Knowing this, why is it that so many would choose to stay stuck in a life they don’t even like?

The Devil You Know

Our identity is at stake when we change. Change means taking responsibility for ourselves. Change is uncomfortable. Our human nature is to mold in with our environment. If complaining has been your way, then who are you without it? And when you are programmed to see the negative how can you evolve into seeing inspiration?

All of this means taking a look at how you’ve played a role in where you currently are in your life. It’s choosing to no longer be a victim to your current circumstances and quit the blame game. 

  • It’s not what your partner is doing to you. 
  • It’s not that your boss hates you. 
  • It’s not the break up that left you high and dry.
  • It’s not your family.
  • It’s not your finances.

It’s deciding to own what you can change instead of continuing to focus on what you don’t want.

Thoughts Become Things

If you are constantly complaining about your life then you start to look for signs in the world that prove your thoughts are right. Your body has a reaction and the emotional triggers are hit. The trick is to start to generate new thoughts in line with where you want your life to go. Just scroll social media and you will find everyone proofing that their beliefs on a subject are correct based on an article or shared post. We look for these confirmations and then get a hit of dopamine when it is reflected. 

Knowing this, wouldn’t it be more beneficial to focus on things you do want to show up in your life? Can you imagine the shifts that would begin to take place if you started acting like you loved your life? What if you spoke only positively about your partner? How would that change your life?

Dr. Joe talks in the book about how our body doesn’t know the difference between a thought you’re having and what’s actually happening. Think about it…Have you ever played out a scenario in your head with so much emotion that you got angry? Or started crying? Your body experiences that as though that event was actually happening. 

If you are constantly playing out a scenario that happened last week, last month, last year, 5-10 years ago, your body doesn’t know that it’s not physically happening. Your body assumes that this mind-induced trauma is happening now and fires off the same wiring that is keeping you stuck, and mad, and frustrated with your current life. 

Remember that the brain is pliable though. It can be molded into observing the changes you wish to see. 

This means that right now you can begin to think yourself into a life you love. 

You just need to start showing up differently in your life. Begin to visualize your life as something you love. Why not love your life? What do you have to lose? 

At first, it will feel forced or fake, and that’s okay. Your body is just not used to these new experiences and thoughts. You might find yourself sliding back into a negative conversation about a coworker because that is the familiar past. But the past is past, and every time you notice this happening and redirect your energy back to the life you love, it’s a win. Soon you will begin to fire new networks in your brain that signal and connect you to a more positive state of being. 

More Than Just Positive Thinking

This is hard work and it takes more than just thinking positively. You must commit to change and refuse to be a victim of your own life. As Dr. Joe likes to say, “Moving from thinking, to doing, to being.” Simply act on your positive thoughts into action in order for your life to become what you want it to be. 

Thinking negatively makes you feel depressed and worthless. Your set of old patterns has you stuck doing activities or hanging out with people who you have outgrown or who are unhealthy. You are caught in your own routine of thoughts and feelings and this perpetuates the same reality you have been complaining about. You must choose different thoughts and then be ready to act on them. 

I know this is super scary. So take it slow. Begin with observing your thoughts. Where does your mind go naturally in any situation? Take note and then reflect on how it feels in your body. Ask yourself if there might be another way to look at it. 

Once you get this down it’s time to align your thoughts with the way you want to feel. Your thoughts and feelings must align in order for this to work. For instance, let’s say you are headed to Thanksgiving dinner and you just know your cousin is going to say something to set you off. You expect it. So naturally when it happens boom! You are triggered and the old patterns move along.

Now imagine you are headed to Thanksgiving dinner and you focus your thoughts on how nice it was to see your cousin. You can visualize the two of you laughing or hugging or connecting in the way you want to connect. Then when they start in on the old pattern you are aware of your trigger and can choose to not react. Perhaps even laughing at the comment. Agreeing “Yes I can be like that sometimes.” What a difference that would make. You cannot change the people around you, but you can change how you choose to react to them. 

Conditioning

Life is full of ups and downs and things are always going to come up that are uncomfortable. If you decide you want to thrive in challenging moments, you have to do the work now so you are prepared. It’s daily choices that create your conditioning. You can decide to not let external realities determine your internal state. 

You can begin to condition the body to support ideas, emotions, feelings, and events that you want to see in your life. At this very moment, you can choose to be grateful despite your chronic back pain. Start associating your thoughts and feelings with the life of your dreams. You can train your mind into expecting good things to happen and feeling them now in your body. Remember, the body doesn’t know the difference between a thought or a real event. And what you send out is what you get back. 

Whether you believe you can or can’t you are right

Whatever is coming up in your life is something you are perpetuating by your thoughts. 

  • Are you always short on cash?
  • Are you always in dead-end relationships?
  • Are you always late?
  • Do you always miss the fun?

It doesn’t have to be that way. You can overcome your programming by continuing to tell the brain how you want to feel. When you find yourself in these old loops, start testing your new skill out, and don’t stop until it feels right and natural in your body.

  • I always have enough
  • My relationships fill me with love
  • I have perfect timing
  • The fun happens when I’m around

It’s the principle of cause and effect. As you think about how you want to feel…you begin to feel the way you think. You are a magnet. And you are attracting to yourself all the things you are constantly thinking about. So stop telling yourself that you are lazy, dumb, depressed, and start acting how you want to feel. 

We can’t think greater than we feel

So stop conditioning yourself into the role of a victim. If you stay there too long your body is going to react. The longer you dwell in self-pity the harder it will be to change. If you need help, get it. Then start owning your life, and step into a life that you love. 

Fall Into Yourself This Autumn

Time to Slow Down and Reflect

Did you know that your lungs are associated with sadness and grief? According to Chinese Medicine, each of your organs is connected to an emotion. Although sorrow comes in many forms, all sadness and grief can be associated with change. 

Change in…

  • Relationships
  • Status
  • Lifestyle
  • Employment

When you are grieving or sad these emotions are held in your lungs, making them weak. In steps the large intestine, associated with letting go. Together these two organs can help you process hard emotions and breathe through the process of letting them go. 

Fall seems the appropriate time for this internal reflection. We see the rich beauty of nature showcasing how lovely the process can be. Trees spend their summer pushing nutrients out to their leaves and producing fruit. As the season turns to Fall the trees begin to slow their output of nutrients to the leaves, focusing more on what’s happening internally, their leaves turn and eventually fall.

So too must we do this internal reflection: Using nature as our reminder of how nice it is to let go. Knowing that the fall of this year’s leaves is not the end of the tree, but rather just part of the process of growth and renewal. 

You can support your lungs and large intestines by slowing down. Allowing yourself to feel the deep, hard emotions with the knowledge that it is completely normal. Understanding that these emotions are not who you are and don’t need to control your life. These emotions are a gift that holds a candle to where we need to reflect and let go.

Whether your grief or sadness is small or big it’s important to give yourself space to allow and reflect. Processing these emotions is a way to help you let go of them. 

Start externally. Take time to de-clutter your home or workspace. Get rid of those old clothes that don’t fit. Create space for the new and unexpected to grow. 

When you are feeling any kind of sorrow your breath naturally becomes more shallow. You begin to take quick short breaths high into your ribcage. Just think of the last time you cried. You can almost feel yourself breathing in this manner. Not good. 

It’s natural for our bodies to do this, but unnatural for us to stay in this panicked and high-intensity breath pattern. When you are working through hard emotions and letting go, this is bound to be the case. 

A great way to slow the breath is by following your breath in for 4 counts and out for 8. Or whatever number works for you. The point is to breathe out longer than you are breathing in. 

Letting go is how you heal. Use your lungs as the medicine to heal your sorrow. 

Healing allows you to let go of the dismissive. Taking the time to look inside takes self-compassion. How often have we been told that we must serve others? That the needs of everyone else should come before our own healing? This leads to more sadness, grief, and overwhelm.

Fall is an opportunity to go deep within and find acceptance of yourself. Advocating for your needs, and holding to your boundaries. 

Deep healing is about embracing your own sensitivity. Letting go is about letting other people’s energy and emotions be just that. You are not in charge of how anyone else feels, you are only responsible for your own feelings. And you cannot give out if you yourself are not full. Over-giving without analyzing and reflecting on what you need to let go of leads to mental illness and leaves you feeling sick and powerless. 

Fall is a reminder that you are not broken when all your leaves begin to fall. Emotions are yours for a reason. They are meant to guide you and remind you that you are in fact still human. Emotions are what they are. 

  • You’re the one who assigns meaning to them. 
  • You’re the one giving them power. 
  • You’re the one that builds a story of who you are or are not around them. 
  • You’re the one who associates them to a person or trait.
  • You’re the one that determines how they affect your life.

Emotions are a gift. They help you understand and hear signals from your body. They are here to give you depth and connect you to your body and experiences. 

Fall teaches us to find balance within. Your nervous system is constantly seeking balance and your lungs are the highway to that balance. 

We have fallen out of balance because so many of us are afraid to connect to our emotional bodies. We have become accustomed to feeling out of balance thinking it’s an easier road than looking at hard felt emotions. Emotions that lay dormant in our lungs. 

When you decide to consciously breathe deeply into your body, you start a conversation back to self. Breathing deep into your lungs unclogs passageways that have been burdened with grief and begins to shake them loose. Allowing you the insight to start to redirect the energy in a more mindful way. Breathing through the mud can be scary and revealing, but isn’t that also a part of fall? It isn’t until the tree lets go and sits barren through the winter that we can see the life of spring appear on its branches. 

4×8 Breathing Practice

  • Find a comfortable seat or feel free to do it while lying in bed. If you are in a chair be sure your back is free from any support and your feet are firmly planted on the ground. 
  • Let your spine be long but not rigid. 
  • Soften your gaze and bring your focus to your breath.
  • Taking a moment to settle in by focusing on your natural inhales and exhales.
  • After a couple rounds begin to control the flow by inhaling to the count of 4.
  • Slowly exhale through a controlled count of 8. The goal is to be empty as you hit 8 and not before. Completely clearing out old stagnant air from your lungs. 
  • Repeat breathing in for 4 and out for 8 for 10 rounds.
  • Noticing your mind slow as your thoughts stay centered around the steady slow flow of air moving in and out.

The Connection Between Breathwork & Cold Exposure

Reset Your Nervous System by Doing This Chilling Practice

If you’re paying attention to the breathwork community at all then you’ve no doubt heard of Wim Hof. Better known as the Ice Man, this multiple world record winner has a passion for life and turned his own healing into a powerful method used around the world today. 

If you’re looking for a simple and effective way to boost your immune system, then look no further than this chilling therapy technique. 

The Wim Hof Method (WHM) uses cold exposure to trigger your sympathetic nervous system. Then you use your breath to calm it back into a parasympathetic state. While your mind races your blood slows. The temperature drop in the body puts your nervous system on high alert; focusing on your breath, you learn to control the experience. Once out of the cold your body starts pushing blood out to the extremities and inflammation is reduced. 

The release of adrenalin has been a huge draw for admirers worldwide who are also finding relief from auto-immune disorders, inflammation, injury, and blood circulation. 

An experience that sounds uncomfortable becomes euphoric through your own self-regulation. 

Controlling your core temperature and your breath helps drop you out of the constant mind-chatter we find ourselves in and into our bodies that we are all so disconnected from. 

Why You Should Do It

By exposing yourself to this extreme discomfort for a short amount of time other things begin to shift inside. 

  • You find that using your breath to calm yourself under this immediate threat helps you strengthen your ability to handle stressful situations. 
  • You find your endurance and patience are more accessible through breathwork used to calm the mind. 
  • You find your body temperature is more regulated and that a sudden shift in temperature doesn’t feel so scary anymore. 

The results: more energy and lower stress the natural way. Something pharmaceutical companies don’t want you to hear, but it’s true. Popping a pill for discomfort in our mind and body is sometimes necessary and helpful, but if you’re looking for long-term support– the more natural way– this approach helps you connect to a deeper mind-body connection. Drugs separate us from our bodies. They don’t take away the pain, they disconnect you from it. This detachment only leads to more detachment and more pain down the road. 

A year ago I finally took the leap. After months of avoiding The Hof-Man, thinking no way and that he was too macho for my taste, I gave in and I haven’t looked back since. 

You might be wondering, What does the WHM look like? Here’s a simple breakdown of what to expect. 

Breathing

1. Get comfortable – you can either perform the method in a seated or lying position. If you’re new to breathwork I recommend lying down. Be sure your head is flat, with no pillow or support so you can breathe fully.

2. Perform 30-50 deep breaths. Inhale and exhale through the mouth. Inhale as far as possible, and then release the air without exhaling fully. Don’t take a pause between the inhales and the exhales. This might cause a tingling sensation; that’s normal.

3. After the last deep inhale, exhale all the air out and hold your breath with no air in your lungs, for 1 minute, or until you experience the gasp reflex. 

4. Take a deep breath, inhaling fully, and hold your breath again, but this time only for 15-30 seconds.

5. Repeat the first four steps 2-4 times.

6. After that you will return to your normal breath and start meditating on it. Try for at least five minutes focusing your attention on your breath. 

Cold Therapy

Your breath is now warmed up and you are ready to go. 

You can start training at home in your shower. I like to get in and get the water going at a comfortable temp first. Then I go from cold to hot for 20 seconds each. At least 3 rounds. 

You are in control here so you can start with just exposing a leg at a time, then your arms, and build up to full immersion. 

Or you can just go for it.

I am not great at cold showers and prefer the full immersion of an ice bath or a nice alpine lake. This version doesn’t allow for any cheating on my part and I’m all in. 

You will most likely find the initial shock to cause some hyperventilation to occur. Here’s where you focus back on deep breaths. Allow your body to shake and concentrate on calming your core. 

It takes practice to get out of your head, but the deeper your breath the calmer your mind will become. 

By doing this you are strengthening the small muscles around your veins. When these muscles are working your heart doesn’t have to work as hard to pump blood around your body. 

We all know that our true character comes through in times of stress and discomfort. And we humans do not like to be exposed and vulnerable, yet it is inevitable for growth to accrue. The WHM is one way to train yourself to be ready for these life stressors and help you to grow with more ease because you are comfortable in the discomfort.

The renewed sense of empowerment you get every time you get out of the cold is also good for your self-esteem. Again and again, you prove that you can do hard things, and stay in control when things get tough. 

I suggest heading over to youtube and check out one of Wim’s videos. He is dynamic and crazy, and you can’t help but love the guy. 

Give it a go, and when you’re ready to try an ice bath let me know and I’ll put you on my waiting list for my next Breath, Mindset, & Cold Exposure Workshop.

Note: for safety, don’t perform this technique while driving or in the bath (or anywhere else you might pass out). Also, consult a doctor if you’re pregnant or have another medical condition, to check if this approach is suitable.

Finding Gratitude Starts with Noticing all the Little Masterpieces of Life

Simple Thoughts of Thanks are Found in the Ordinary Everyday

Do you ever notice how much more we focus on the things that we don’t want? It’s as if it’s more socially acceptable to complain. Almost like we have been trained to connect to each other over the things we don’t like, rather than finding connection through grace. We have defined ourselves by what we hate, rather than focusing on what we love. 

Tell me, how is this mindset serving you? Serving your community? Your work? 

The Gratitude Chain, by AJ Jacobs, is a great reminder to focus on all the little masterpieces that help you find gratitude. AJ was interviewed recently on NPR and it was a breath of fresh air. 

It’s so easy to say you want to be a better person or practice gratitude. Yet so many of us fall back into our grumpy selves the first moment we encounter a difficult person or situation. We go back to our programming when we know where that road leads. 

  • Depression
  • Anxiety
  • Living in judgment
  • Being Stressed out, and 
  • Feeling separate from others is not the way to live. 

You know this, so why is it so hard for us to change?

It’s hard to do because we are overworked, over-stimulated, over-caffeinated, living in a competitive climate that benefits from us being at each other’s throats. 

We all have a deep desire to be seen and loved by those around us. It takes you noticing the small daily miracles that make up your life to step into that world. The truth is your thoughts create your life, so if you want to live in grace you must practice gratitude every single day. 

This is something that takes work, so here are 3 ways to start practicing gratitude in your life today. 

  1. Everyone Has A Story.

As you move through your life it’s easy to forget that everyone you pass has a story that is influencing their actions. Just like you, they are trying to make it through the day. They want their families to be safe and healthy, just like you. Their story has many layers and sometimes we interact during a challenging situation or a peaceful moment. 

  • The person who makes your coffee has a story
  • The driver who just cut you off in traffic has a story
  • The busy customer service agent you just waited 20 minutes to talk to has a story
  • The family member you had a falling out with has a story

Everyone has a story that you will never know about. But you can believe that they want the same thing you want: To be happy, healthy, and loved. If you can remember that, it’s much easier to not take things so personally. 

The media will show you a story of communities being divided and then that is what we start to see. If you learn to shift your thoughts to what you have in common with everyone you meet, it will become easier to see them as a human being. Even the worst of encounters can be looked at through the lens of compassion when you learn to see yourself in all situations. 

  1. Saying Thank You

Another simple thing to practice is saying thank you. You can say thank you for…

  • The roof over your head
  • The people in your life
  • Your steady paycheck
  • Walks in the park
  • Even the challenging moments in your life

There are literally hundreds if not thousands of things to be grateful for on any given day. Saying thank you silently to yourself or out loud to another is a simple yet profound way to let your gratitude grow.

A recent study at Harvard Medical School confirmed that saying thank you can make you happier. When you express gratitude towards another you not only help them to feel good, but you get to feel good too! Expressing gratitude towards the universe at large sends out signals of love to your entire environment helping you to connect and see more things to be thankful for. 

Thought leader James Clear has a great article titled “Make Your Life Better By Saying Thank You In These 7 Situations” It’s a reminder of how grace and thanks go hand in hand. 

  1. Say “Thank You” when you’re receiving a compliment.
    • Thank you, I worked really hard on that.
  2. Say “Thank You” when you’re running late.
    • Thank you for waiting.
  3. Say “Thank You” when you’re comforting someone.
    • Thank you for trusting me with that.
  4. Say “Thank You” when you’re receiving helpful feedback.
    • Thank you for helping me grow.
  5. Say “Thank You” when you’re receiving unfair criticism.
    • Thank you for your opinion.
  6. Say “Thank You” when someone gives you unsolicited advice.
    • Thank you for sharing your thoughts.
  7. Say “Thank You” when you’re not sure if you should thank someone.
    • Thank you for that.

Try it! Live today in continual thanks and see what offerings it brings. 

3. Savoring the Moments

We are living so much of our lives on autopilot. From the moment you get up, a series of motions begin to play out with little to no thought.

  • Going to the bathroom
  • Taking a shower
  • Getting dressed
  • Making coffee
  • The drive to work
  • Work!

Even your interactions are often said or done as a part of an automatic framework playing inside you. Instead, what if you began to savor each of these mundane things. Noticing the water on your skin, or even the fact that you can take a shower with clean warm water whenever you want. What if you decided to switch up your commute by taking a country road, or listening to an audiobook. Switch up the neural pathways in your brain to take you out of autopilot and into savoring the moment. 

How would that change your relationships? Do you think you would find yourself more connected and in tune with your environment and those you love? Doing these simple activities that help you savor your morning cup of coffee or the 9am company meeting will open you up to new possibilities. You will find gratitude more easily once you are open to seeing it in your everyday routine. 

Once you see it in your routine you will find thanks and understanding. It’s a cycle. 

When we look for happiness it eludes us, but if instead, we look for gratitude then happiness will find us. 

If you are grateful, you are not fearful

When you are living with an attitude of gratitude you have moved from a fear mindset into a growth mindset. When you are grateful it’s hard to see lack or judgment because you are so focused on the good that surrounds you. 

Like all things, it is a practice and one you must do daily. Incorporating gratitude into your daily breath practice is a twofer! You get the benefits of slowing your breath into a mindful place AND you get to bring more positivity into your life: Bonus, you’re gonna feel good, too. 

This week, take 5 minutes to do box breathing, adding in these words of gratitude:

Inhale – I receive gratitude

Hold – I hold gratitude

Exhale – I offer gratitude

Hold – I am gratitude. 

Let me know how it goes! I’m always interested in how little acts of positive change hugely affect your life. 

Change Your Breath, Change Your Mindset

Change the way you see the world one breath at a time.

From your first breath when you are born, to your last exhale when you leave this world, you are habitually breathing. It happens automatically and without thought. But what happens when you become aware of your breath? 

There are profound healing effects that can take place when you move to a conscious practice of breathing. 

  • You begin to see patterns 
  • You begin to release blockages
  • You begin to find more clarity of thought
  • You feel more in touch with yourself and your surroundings
  • You nourish your body from the inside
  • You increase blood flow
  • You calm the nervous system

Your breath is an amazing and under-utilized power that we are all born with. Taking small steps daily to consciously connect to that source can change your whole perspective. 

Change Your Breath, Change Your Mindset

Most of us, most of the time, are walking around breathing fast and shallow. Thus our thoughts and actions become short and shallow. Why? Because where the breath goes the mind flows.

When you are breathing shallow it’s much easier to be triggered by your surroundings. Think about the last time you were sad, mad, or angry with someone. Feel it in your body. What happens? Your chest tightens and you can feel your breath pump fast and shallow. This is natural. This is what naturally happens in these high-intensity states. The problem is many of us are living in this state all the time. 

Slowing your breath down by consciously taking deeper inhales and longer exhales creates an immediate shift internally. This is why when a child is on the verge of a breakdown we calmly guide them to breathe. Why? Because this slows the mind. Your breath and your mind are like two peas in a pod. 

2 Peas in a Pod

Let’s think about this. When your mind starts to spin into a negative thought pattern your heart rate goes up and your breathing gets more short. Hence, your breath simply follows orders from the brain. And it works the other way too! When you notice that you are in a negative spiral you can, at that moment, make a conscious effort to slow your breath. Instantly your brain will take the queue and slow down too. Once you understand this it’s easy to start to see the link between your breathing patterns and your mindset.

Mindset and the Breath

Breathwork is the gateway to meditation. Whether or not you are someone who meditates or is interested in meditation you most likely have some thoughts built around it. Perhaps you think it’s hard or that you don’t have time for it. You can say the same for breathwork. It’s so easy that it’s hard to remember to take time to dedicate to it. This is where mindset begins. You can begin by dedicating 5 minutes a day to sitting and consciously noticing your breath. 

That’s it. 

Five minutes.

Let your whole mind be in tune with only your inhales and your exhales. 

Soon you will find that you’re craving more than 5 minutes because you will start to notice things shifting inside of you. 

  • Your outside world will begin to reflect on situations in a much broader and clearer way. 
  • You will feel less like a victim to your circumstances and your mindset of life and your connection to it will be altered. 
  • You will notice addictive thoughts and behaviors and use breathwork as a tool to break free from those habits. 
  • You will create space for change to occur that leads you to insights you couldn’t see before. 

We all have a certain amount of trauma we carry around and we all hold a certain amount of shame around that trauma. Your mindset around these situations can be altered by breathing through the pain buried in your body because of it. Once light has been shown to it, you can begin unlayering that pain and shame. 

When you actively change your breathing patterns so too are you changing your thought patterns. 

Mindset work comes naturally when you are consciously breathing. In this type of meditation, your breath reveals to you your triggers and ways to set through them to heal. 

Release

Our thought patterns are shaped by every experience we have. As we age we see examples of our thoughts reflected back to us in all our relationships. We are wired to pick up and see things that mesh with our deep-rooted beliefs. This can be great, but it can also be toxic. 

For instance, if your Mother didn’t show you love as a child, you would have a deep rooted feeling around Moms being distant or unloving. Then, throughout your life, you would pick up on examples of this everywhere you went. Your mind would be completely closed off from the thousand of models that suggested otherwise. 

Breathwork helps break through these hard anchored thought patterns. They are uncomfortable at times, as all growth is, but your mindset will begin to alter and you will start to notice examples of loving mothers all around you. 

This kind of mindset work can only happen when you make the effort to do the work. Breathwork is just one way to walk that path. 

Spirituality and Love

Insights found while consciously breathing help you to see and maintain a healthy love for yourself and your body. This is the ultimate key to finding your true self. Once on that path, your mindset will be your spiritual teacher. You will begin to notice that every time you get up from a breath session that you have new clarity and insight. You might even find yourself linking up with new opportunities and people that before you hadn’t even noticed were there. 

The world is in a funky spot and people everywhere are struggling. Disconnected from each other and ultimately from themselves. We are on so many prescription drugs that numb us from our minds and bodies. It’s hard to find healing in a world like that. 

Using your breath to release old ways of thinking allows your mind to tap into something more authentic within yourself. 

Mindset and Clarity

Slowing your breath and your mind is not only good for your mental health, but it helps you find clarity in your thoughts as well. The deeper you breathe the deeper your awareness becomes. This helps you to be more present in a stressful situation without the risk of a freakout. Clarity helps remind you that we are all connected through our breath. That you can alter someone’s energy by slowing your breath or give in to their energy by raising your breath. The choice really is yours. Because of the high-stress world we live in it’s easy to think that brain fog is normal and anger is just something we all experience. But breathwork helps you to tune into something greater. Something more profound and much more energizing. 

Breath is your life force. As your breath becomes deeper and centered so to will your thoughts. Your mindset can be altered to create powerful positive changes in your life and the lives of those around you, and you hold the tools inside of you to make it happen.

Lead, Follow or Get Out of the Way

Advice for those sitting on the sidelines 

How often do you find yourself judging the circumstances around you? Do you find yourself questioning the authority of your work environment, government, or random acquaintances’ life via social media? Do you find yourself curious about how others come to certain decisions in their life? Are you often angry about the choices other make? This, my friends, is a sign that you are sitting on the sidelines. 

It’s so easy to look at a solution or decision from the endpoint and judge it. When you have zero insight into the hard work and laboring hours that people involved went through to come to this solution. It’s frustrating. I have found myself doing this too. But lately, I’ve been taking a look at my place in the process. 

  • Was I involved in the decision-making?
  • Do I have any real background information as to why these decisions were made?
  • Does this decision really affect me so much that my anger is justified?
  • Am I willing to get on board with this decision?
  • Will I get involved to make a difference or support these actions?

I’m seeing a great divide among our nation and people in my own life about the covid vaccine. I’m watching from the sidelines as it tears us apart as a community and as family members. People standing firm in their beliefs on both sides of the spectrum and not willing to bend. I see regular folk who are now experts in science and healthcare. I see bullying and belittling, friendships being strained or ending. I’m amazed how easily this has wormed its way into being a huge political discussion. 

Lead, Follow or Get Out of the Way

With so much controversy and passionate online debates, it reminds me of the quote “Lead, Follow, or Get out of the way.” Assuming (which I know is never wise) that you have educated yourself on a subject and are capable of having a discussion about it, this quote means that you are looking for others to lead you or to follow you. If they can’t do that, then you are requesting they step out of your path. 

For some reason, this is extremely hard for us to do in today’s online world. We use these social platforms to call each other names, to share links that prove that I’m right and your wrong. Very often in arguments with people we will never know or care to understand. 

I have found myself caught up in an online debate occasionally too. It doesn’t feel good, and no one walks away with a changed mind. 

So why do we do it?

Opinionated Spectator

My eyes were opened this week as a year and half long public art piece I’ve been involved with has finally made it through all the rigmarole and is set to be painted. This is a huge project and is somewhat controversial. A dedicated group of citizens dotted every I and crossed every T to get their project passed through the city. 

They showed up at: 

  • Multiple arts commission meetings 
  • Multiple city council meetings
  • Met with the city attorney and lawyers
  • Got public feedback and input
  • Kept coming back with work showing their dedication and willingness to be flexible

They took feedback and kept on pushing. As someone who’s been involved in the public art process for many years, I know this can be hard and seem never-ending. But big projects take time as all government work does. 

Finally, the hard work paid off and the city and group announced to the community that a Black Lives Matter Street Mural would be coming to our town. They put a call out for community members to sign up to get involved. And the team was feeling good about all their work. 

I made the mistake of reading the comments on the city Facebook page. My heart sunk. People were angry and being cruel. 

  • People who never came to council to express their concerns
  • People whose lives would not be affected by this mural
  • People who never educated themselves on the meaning behind the message
  • People who had no intention of getting involved
  • People who are sitting on the sidelines

When you decide to get angry and pull out your soapbox online for a discussion that you have not been a part of until after the decisions were made, you become nothing more than an opinionated spectator. 

Get Involved

It’s an easy habit to fall into. I scroll social media and sometimes feel triggered by what I consider to be an uneducated comment or quote. But here’s what I know…

When this happens and I get out of the way.

I am wise enough to know that my opinion isn’t going to alter theirs. I am not following their line of thought, and I am not led by hate. So I get out of the way. 

I place my attention on the leaders I choose to follow. The ones that resonate with my life work and mission and get involved in ways I can. 

I choose to not be a spectator, and I encourage you to do the same. 

No more sitting in judgment of decisions you know nothing about. No more anger put out towards the things you don’t like. 

It’s time to redirect your energy and attention to the things you’d like to see more of and follow those threads of action. It’s time for you to get out of the way of misunderstanding and lead yourself to a path that resonates with you. 

It will feel so much better when you are taking an active role in the decisions that matter to you. You are much smarter than being a couch critic. You are bigger than your emotional triggers. 

It’s a confusing time to be walking this earth. Focusing on the things that bring light into your life will help you discern who you want to follow, who you should lead, and when to get out of the way. 

Breath and Belonging

Using your Breath to find True Belonging

We are at a crossroads in our society. It appears that everyone is stretched between the desperate need to fit in and belong and the deep inner knowing that sets them apart. We are presented with so much information on a daily basis that it’s hard to focus on any one thing and find our own place of belonging. True belonging can’t be bought or earned. True belonging is belonging to yourself. And your breath can guide you to that inner peace. 

Keeping up with the Jones is a part of your heritage. Every ad you see tells you that your life will be better if you use this product or buy this thing. 

And you fall for it!

You try to break free from these chains and then end up losing yourself in being anti-whatever. But that’s not you either. This is a real problem. This constant looking outside of yourself while knowing the answers remains buried inside your soul. 

Inward motion

Looking inside is scary. It means you are taking responsibility for what you find. There’s no one else to blame when you’re dealing with yourself. There’s no easy framework or how-to guide that helps lay a foundation for where that story goes. And that is freakin scary!

You have been raised in a society that has told you time and time again that vulnerability is bad and shameful. A society that has told you that what you think and feel might not be right. That you should look to an outside source for the answers. Looking to those around you to see what the standard is. 

We keep each other bound by the expectations of our neighbors and friends. We want to appear that all is okay even if we are dying on the inside. This is apparent now more than ever. 

All the choices you’re presented with on a daily basis are paralyzing. With so many directions laid out before you, how could you possibly choose? And what if you chose wrong?

Consumption of information is killing our creative thinking. 

We have no way of knowing what is real or not. 

  • Is something real because you read it on the Internet? 
  • Is it real because your teacher told you? 
  • Is it true because you were raised to believe it? 

Everything you believe to be true or not can be debunked and belittled by someone. So how do you know what to believe and where to turn for guidance?

The short answer: There is no road map.

You must discern for yourself what resonates with your soul. What feels right and brings you peace. No one else can do that for you. No one else should. You must connect to your inner knowing and that is how you belong. 

Belonging

The incomparable Brene Brown has a mantra, “I belong to me.”

When I first heard her say this in an interview with Lewis Howes on the School of Greatness podcast it just hit. Like so much of Brene’s work, it resonates truth. It felt uncomfortable and was hard to sit with because it means I have work to do. 

You have work to do.

There are so many educators out there that can help guide you to a place of belonging. It is your job to find the ones that resonate with you. Not because it’s what you want to hear but because the message feels like growth and understanding. One of the fastest and easiest ways to connect to others is to first find a connection within yourself. That takes work.

You’re not going to find any system outside of yourself that is a perfect fit, but you will find guides and teachers on a similar path that can point you in the right direction so you can continue to belong to yourself. 

Once you belong to yourself you will be comfortable being uncomfortable. Using your breath you can break through the chains of uncertainty and lack. You can breathe into a life of abundance because you will feel at ease in your skin. 

Breathing

The reason your breath is a powerful guide is that it is the connection between the inner and outer world. It gives you a focus that allows you to shut out the external with time and practice. Awakening you to a deeper connection to self because you are inside. Breathing into sensations you haven’t felt and subtly moving energy around opens you up to yourself. To a deep knowing of what is the right path for you. 

The struggles remain. You still have to decide to breathe through challenging situations and conversations. Life is still going to offer an endless stream of information that changes daily. The difference is that now you have a tool to guide you into discernment. A tool that can be used to help you clarify and identify your true nature to yourself. 

You belong to yourself. Your breath belongs to you, it is a gift you share with the world. Because at the end of the day we are all connected, so it is impossible to not belong. At the end of the day, you get to decide and create your own path. This is an awesome responsibility that breaks you free from lack and into true belonging. 

Breath Practice

One of my favorite breathing practices is Heart Coherent Breathing. It is so simple that it is often overlooked. But as we know sometimes the simplest things are the most challenging to do. 

  • Sit in a comfortable cross-legged position, or if on a chair move away from any back support so you can have a straight spine. Plant your feet on the floor, a hip-width distance apart.
  • Round your shoulders back and let your chest feel open.
  • Tuck your chin slightly.
  • Soften or close your eyes.
  • Bring your attention to your breath. Make no effort to change your breath pattern, simply notice it.
  • Begin to slow the breath by inhaling to the count of 5, and exhaling to the count of 5.
  • Bring your attention to the inhale. Feel the breath flow in through your heart center. 
  • Exhale and notice the breath leaving your heart center. 
  • Do 10 rounds of breathing like this, focused on your heart. If it feels good you can place your hands over your heart to help keep your focus and attention there. 
  • After 10 rounds or so let the 5×5 pattern go and continue to breathe with ease keeping your attention inside. 

This simple and effective practice can be done anytime day or night for clarity. I recommend starting by just practicing the steps above. After you feel more comfortable keeping your attention internal and your breath and heart you can add a question for clarity or intention. You will be amazed at the things your heart and breath begin to open up to you in these subtle moments when you truly belong to yourself. 

Disconnect from the Ego by Doing Nothing

Learn to be at peace in the moment and the ego-mind will quiet

To the ego, stillness is death. The ego is constantly doing. It has to be doing, getting, thinking, consuming. It’s what Ego does. Ego needs a reason to pursue, to conquer, to continually prove its worth through action. Ego wants you to believe that you are nothing without the things that surround you. 

We’ve all experienced some sort of loss. When we do we question who we are without this thing, this job, this person that you have entangled your life’s identity around. There is a tendency here for the ego to start creating stories about the loss. The ego needs the story so it can play the victim and not take the responsibility of dealing with the pain associated with loss. 

The ego-mind has to be right all the time. Ego pushes you into a corner of being who Ego says you must be. 

The egos of those around you keep you in check by reminding you of what you did or said to validate your story to them and yourself. 

Stillness, nothingness, and emptiness are uncomfortable for us because we’ve been living in an ego-dominated world. One that has us believing that these feelings and emotions are bad. We have bought into this lie so much so that most of us can’t stand to be uncomfortable for more than a couple of seconds. A three-degree change in temperature has us running to the thermostat for an adjustment. 

We have become so disconnected from our bodies and our minds that we freak out whenever anything remotely uncomfortable springs up. 

I come from a family where every moment of my day was planned out ahead of time. I knew on each day what I would be doing from the time I woke up until the time I went to bed. This was such a huge part of my life that I assumed this is how everyone functioned. 

Consumed with Doing

I clearly remember in college going to hang out with a friend and he just wanted to listen to music. 

That’s it! 

He wanted to hang around his apartment and listen to music. 

I froze! I suggested things to do while we listened to music, like play a board game, or make cookies. I could see he was visibly annoyed with my suggestions. I remember he asked if I had ever laid with an album and just took in the feel of it? I hadn’t done this, nor would something like this ever cross my mind. It was ludicrous!

So he guided me. Handing me a pair of headphones he smiled and told me to enjoy the next hour. He hit play and the latest William Orbit CD began to fill my head. 

I knew who William Orbit was from MaDonna’s Ray of Light album, and looking back, the music was stellar! But at the time it was a long painful hour. I couldn’t get comfortable as I moved from space to space. I kept trying to make eye contact with my friend who seemed peacefully engaged in the music. I got frustrated thinking about all the things I could be doing instead of wasting my afternoon doing nothing. I was a wreck!

I was so consumed with doing at this point in my life that instead of allowing myself to be present for that hour and enjoy the creative mind of William Orbit, I sat stir crazy in my own private hell waiting for it to end. 

Luckily, since this first listening, I’ve been able to let go of the need to control every moment. I have learned to enjoy the moment I’m in. 

Sitting in Discomfort

Yin yoga was a huge part of this journey for me. Breath, meditation, and long deep holds gave me a focus while I turn and twist my body. Sinking heavy into the ever-present now and living one breath at a time.

The ego will always have us living in the past or in the future. Constantly we are thinking about what happened or where we’re going. But none of that is real. The past and the present are only alive in your head. But the here and now is the only place to change and grow and develop into the person you will become. Yet it is the hardest place to be. The ego doesn’t like hard and uncomfortable. 

Yin teaches us to be comfortable in the uncomfortable. Helping us to breathe our way through the tight and the sticky parts.

Each hold in a yin class ranges from 3-5 minutes. These noninvasive postures allow you to sink heavy into your body. As time passes stillness becomes more noticeable and your mind begins to wander. These simple stretches begin to scream loudly through your body and mind! This discomfort paired with our deep desire to move starts shouting at us in the form of small twinges and thoughts brought to you by your ego. The ego will shout that injury from 8 years ago is the reason this is challenging. All kinds of things pop up in an effort to take you out of stillness and into movement. Thoughts that drive you out of your body and into the ego-mind.

Practice and the Ego

This afternoon I had a young man run into class at the last minute. He announced as he signed in that he was excited to try every class our studio offered. He was committed to coming every day for a month. I thought this was super cool. I told him to grab a bolster on his way in as we use them for support in yin. He informed me that he didn’t need support, and clearly thought it beneath him. 

Class began with some box breathing and meditation. 10 minutes in I was guiding them into the first pose, a forward fold, caterpillar. As the class began to set themselves up from my cues I started walking a bolster over to this young man. He allowed me to help guide him into a more productive fold using the bolster. Turning toward the class I said that we would be settling in here for the next 4 minutes.  I saw him lift his head, apologizing under his breath, and pack up his things and go. 

The story his ego was telling him was that this was too passive and easy. That he didn’t come to yoga for this! He wanted a workout. 

I would argue that this was the workout he needed.  But instead, I recalled my younger self feeling the same way as William Orbit swam through my headphones and understood why he left.

We are all at a different place in our journey, and Ego will take advantage of you at any and all opportunities. Ego will work you too hard and take you out of stillness. Your job as a growing, caring individual on your own path towards enlightenment is to recognize when the ego is flaring up. Then guide it back down with stillness and inner reflection. 

What that looks like for you might be different than the journey is for me, and that’s a good thing. This blog isn’t about getting you to believe and do as I do. It’s about sharing my journey so that you can be more attuned to your own inner wisdom. 

Please drop a comment and let me know how you bring your mind to stillness and let the ego-mind take a break.

Continuing to Breathe through this ongoing pandemic

A year and a half in and still we struggle to breathe

How are you handling all your big pandemic feelings? Are you still using caution? Or do you find the summer sun and great outdoors has you hiding less and less behind a mask? New variants are using the summer travel season to make their way around our great nation and it appears no one is showing up to help you breathe through this pulmonary attack!

Frustration continues to rise all around. Everyone has a strong opinion about EVERYTHING!

  • To get vaccinated or not 
  • To wear masks or not 
  • To Travel or not 
  • To live with caution or throw it to the wind
  • To trust or not trust our medical system
  • To believe science or not 

No matter where you stand on these issues, the only truth I see is that they are all here to stay. At least for the unforeseen future. 

Truthfully I’m nervous about this fall. I see spikes starting to happen all around me. As someone who helps people to breathe, I find the attack on our lungs to be a huge problem. 

The Nose is for Breathing, The Mouth is for Eating

Your nose is the amazing filter built right into your body. When you breathe through your nose you are filtering out harmful toxins in the environment. Your nasal cavity also produces nitric oxide (NO). NO increases blood flow through your lungs and boosts oxygen levels in the blood. When you breathe through your nose NO goes directly into your lungs. Breathing through the nose produces higher oxygen into your bloodstream and helps you feel healthier and have more endurance and the ability to fight off more disease. 

We are terrible about breathing through our noses. Many are breathing through their mouths and taking in toxins that should be filtered out. Our mouths are made to take in and absorb, so this creates a real problem. 

The role of nitric oxide in the body

NO is a natural gas produced by almost every cell in your body and has three principal actions.

  1. Dilates the pulmonary arteries and increases blood flow through the lungs
  2. Dilates the airways and increases oxygen delivered to the lungs and blood
  3. Inhibits the growth and spread of disease in the lungs. 

There is a belief that NO has a direct antiviral effect. You can read more about that here.

View your nose as your first line of defense against any toxins floating through your environment. Your nasal cavity is filtering them out. When you breathe through your mouth you are inviting everything in your environment in.

The best thing you can do to help you stay as healthy and safe as possible during this pandemic is to practice breathing through your nose. It truly is a powerful way to fight off a viral infection.

Breathing in a Mask

Masks are making our breathing worse! More and more people are training themselves to breathe through their mouths once the mask goes on. They have a false belief that the mask is preventing them from breathing. This might only have some truth if the mask you are wearing is cotton. But surgical masks are 100% breathable. 

I know a lot of people who hate wearing anything that fits closely around their necks. They feel as though the turtleneck or choker necklace is physically restricting their breath. This isn’t true, but it’s a common feeling. The same goes for wearing a mask. We see it as restrictive because it is (hopefully) covering both our natural breathing devices. 

The truth is most of us have a CO2 (carbon dioxide) deficiency issue. The air isn’t being limited to you with a mask on, but you might tend to not breathe as deeply or you might start to panic decrease the amount of gas in your blood (CO2), causing you to feel lightheaded and short of breath. Your brain starts to think “I can’t breathe!” But you can, you just need to take a nice deep inhale through your nose and calm your nervous system down.

Try and see your mask as a training device. Every time you put in on you can work on consciously breathing. Inhaling in the nose and exhaling out the mouth. 

You can adjust to breathing in a mask by playing a game

One trick I like to do when I realize I’m mouth breathing in my mask is to close my mouth and do this trick. Inhaling through the nose and exhaling out the mouth. I feel like I can breathe more naturally this way. 

You can also play a game with yourself in lines. I consciously breathe in and out through the nose while in line at the grocery store. I like to guess how many rounds of breath it will take before I get to the cashier. You can also add a count in and out as you go. Inhaling for a 5 count, exhaling for a 5 count.

Home Alone

When you are in your home and safe from all the toxins of the outside world, work on consciously breathing in and out through the nose. Get in the habit of strengthening this filter so you can better protect yourself against disease while out and about in the world. 

Your nose is designed to help ward off disease, so help your system along and practice breathing in and out through your nose.

The deeper you breathe the more oxygen and blood flow to all your cells. This helps to aid in keeping you healthy and fit. 5 minutes of conscious breathing a day can make a huge impact on how you survive this pandemic. 

When Life Moves You Out of Alignment, Take a Step Back & Breathe

The Benefits of Breathing into Alignment

In order to live an authentic life, we must be in alignment. Meaning our outward actions must be in agreement with our inward intentions. Conscious breathing is a great way to line up the inner and the outer world. 

We spend so much of our existence seeking answers and things outside of us. This throws our system out of alignment. It starts subtly and ends up reflecting back to us images and lifestyles that we don’t even relate to. Following your breath is a significant way to guide yourself back into alignment. 

Breathwork offers effective techniques so you can…

  • Manage intense emotions 
  • Show up authentically in your life
  • Make inspired decisions
  • Feel calm
  • Improve your sleep quality
  • Lower your blood pressure
  • Increase mental and emotional resilience
  • Balance energy levels

We all go through times in our life when things aren’t going well. Where every move we make seems off. You are probably aware that your alignment is off, but can’t quite figure out how to nudge it back to the right place. Simple and effective breathing is a great tool to use anytime you’re feeling off. 

Balancing the nervous system is one of the many benefits of breathwork. Helping you to identify the areas in your life that are out of alignment in your evolutionary experience. 

Below are 3 breathing exercises to help you breathe your way back into alignment. 

Balanced Breathing

Balanced Breathing is performed by breathing in and out in equal parts. 

  1. Begin by sitting in a comfortable cross-legged position on the floor. Or, if you prefer, lying down. Be sure legs are not crossed, but you may like them elevated. 
  2. Close your eyes and bring your attention to the tip of your nose. Notice the natural rhythm of your breath.
  3. After a few rounds of natural breathing, begin to slowly count to 4 or 5 as you inhale.
  4. Take a moment at the top of the inhale before slowly counting out to 4 or 5 as you exhale.
  5. Take a moment at the bottom of the exhale before returning to the inhale
  6. Continue in this pattern, breathing in and out slowly to the same count with a pause at both the top and bottom of each breath.

By breathing in and out in equal time you are balancing out the nervous system. This helps bring you up if you’re feeling low and helps guide you down if you are too anxious. 

Balance is the key to many breathing practices. 

Alternate Nostril Breathing

Another great example of equal part breathing that helps nudge us back into alignment is Alternate Nostril Breathing. In this pattern, you will breathe in and out through alternating nostrils.

Before getting into the technique, let’s chat about hand placement. 

  • Look at your right hand and fold the first two fingers (the pointer and middle) into the palm.
  • Use your pinky to help guide the ring figure up to your best degree.
  • Your hand will look similar to the hang loose hand gesture. 
  • Keeping your hand in this mudra you will perform the technique.

This is best done sitting in a comfortable seated position. Either on the floor or in a chair with your feet firmly placed on the floor and your back free from support.

  1. Place your left hand on your left knee.
  2. Exhale completely and bring your right hand up to your nose, closing the right nostril with your thumb.
  3. Inhale through your left nostril and pinch both nostrils closed at the top of the inhale.
  4. Open your right nostril by removing your thumb and exhale out the right nostril only.
  5. Stay here and inhale in the right nostril while your ring and pinky finger press closed the left.
  6. Pinch both nostrils at the top of the inhale.
  7. Release your ring and pinky finger and exhale out the left. 
  8. That is one round. 
  9. Continue in this cycle for 10 rounds or 5 minutes. Always ending the practice by exhaling out the left nostril.

Focus on keeping your breath slow, smooth, and continuous; nothing labored.

Abdominal Hollowing

Abdominal hollowing is the more active of the three described here. I recommend doing this one laying down so you don’t overwork your back muscles while actively pushing out the breath.

  1. Lie on your back with the souls of your feet planted about hip-width distance apart.
  2. Begin breathing in a slow and controlled manner.
  3. After a few rounds, activate the breath by deeply breathing in for a five-count.
  4. Exhale all the air out of your lungs as you push your belly button all the way back towards your spine. There is no count on the exhale, but it should be at least 2 to 3 counts longer than the inhale.
  5. With your abdominal area completely hollowed out, hold empty for 5 counts.
  6. Repeat this cycle of a triangle (breathing, inhale, exhale, hold) for 10 rounds or roughly 3 minutes.
  7. After the last active round, go back to your natural breathing pattern before moving on.

Abdominal hollowing works into your underworked deep abdominal muscles. Making it beneficial for those suffering from lower back pain. As an option, you can drape something over your belly to add extra pressure to the exhale. This is helpful because it assists in flushing out all the stagnant air trapped at the bottom of your lungs. A pillow, yoga block, or light sandbag all work great. 

Taking the time to breathe consciously as a daily practice has the power to move your life from a place of chaos to one aligned to your inner calling. 

We All Face Challenges

Working with all kinds of people in helping them reconnect to their breath, I have come to understand that these simple breathing patterns can have a profound impact on one’s life. Like meditation, it gives you an opportunity to let go of the mind-chatter and reflect within. 

I cannot tell you the number of times students come up to me and thank me for helping them to sleep better or breathe through a difficult emotion. Although it is a true honor to share these practices, I did nothing to help them that they couldn’t do on their own. 

Sometimes getting in alignment means having someone like me to guide you through the work. Giving you an opportunity to sink deep into a practice while a guide does all the counting, observing, and keeps you on track. This is part of re-connecting to your alignment. 

If you are interested in going deeper with your breath practice I am here to assist. Contact me at mary@heart-lightstudios.com to find out more.