“As you live deeper in the heart, the mirror gets clearer and cleaner.” – Rumi

Awareness

Close your eyes and picture what your best year could (and will) look like. Now is the time, from this day forward, to create 365 days of your new, compelling, brave, romantic, passionate story.  You are the author- pen in hand, what kind of story would you like your life to be? 

Be wild and be brave! Maybe you are looking to start a new job or build your own business, travel and experience a different culture, cultivate a new relationship, learn a new skill set,  or let go of a situation that is not serving you. Dig deep. This moment, this next phase in your life, starting today, could be anything that you truly desire (and deserve).

Visit the Journal to explore the following tools:

  • Spirals
  • Vision Boards
  • Goal setting

Movement

Before we fully dive into a movement practice, let’s talk about setting up your yoga space …

Creating a space + tips for a daily yoga/meditation practice

And then we can begin the practice of Sun Salutations …

Half- Sun Salutations:  repeat x 3

  • Stand with feet parallel and forward, hip-width apart
  • Inhale: reach your arms overhead
  • Exhale: fold forward, reaching hands toward your toes (or to shins, if comfortable)
  • Inhale: look halfway up, flatten your back (hands to shins or floor)
  • Exhale: fold down again
  • Inhale: roll up and  lift your arms overhead
  • Exhale: bring arms down and press your palms together at the center of your heart

Sun Salutations A:  repeat x3 (also referred to as vinyasa)

  • Stand with feet parallel and forward, hip-width apart
  • Inhale: reach your arms overhead
  • Exhale: fold forward, reaching hands toward your toes 
  • Inhale: look half way up, flatten your back (hands to shins or floor)
  • Exhale: fold down
  • Inhale: plant your hands and step or hop back to high plank
  • Exhale: knees, chest, chin to floor (for experienced, on your knees, or toes through chaturanga, low plank)
  • Inhale: lift through your heart, relax your shoulders to upward facing dog
  • Exhale: lift your sit bones to downward facing dog (take a few breaths here – explore)
  • Inhale: step (or hop) your feet to your hands
  • Exhale: fold forward
  • Inhale look half way up, flatten your back (hands to shins or floor)
  • Exhale: fold down
  • Inhale: lift your arms over head
  • Exhale: press your palms together at the center of your heart

Sun Salutations B:  repeat x1 

  • Inhale: reach your arms up overhead
  • Exhale: fold forward reaching for your toes
  • Inhale: look half way up, flatten your back (hands to shins or floor)
  • Exhale: fold down
  • Inhale: plant your hands and step or hop back to high plank
  • Exhale: knees, chest chin to floor (for experienced, on your knees, or toes through chaturanga, low plank)
  • Inhale: lift through your heart, relax your shoulders to upward facing dog
  • Exhale: lift your sit bones to downward facing dog (upside down V) (take a few breaths here – explore)
  • Inhale: step your right leg forward to Warrior 1 (take a few breaths here)
  • Exhale: step back through plank and take a vinyasa to downdog
  • Inhale: step your left leg forward to Warrior 1 (take a few breaths here)
  • Inhale: step back through plank and take a vinyasa to downdog
  • Inhale: walk feet to hands or hands to feet to forward fold
  • Inhale: look half way up, flatten your back (hands to shins or floor)
  • Exhale: fold down
  • Inhale: lift your arms over head
  • Exhale: press your palms together at the center of your heart

Practice often.

Benefits:

  • Corrects & counteracts bad posture
  • Counters degenerative effects of aging 
  • Strengthens & balances the nervous system

Nutrition

Food & Mood Journaling

In order to really see what is happening with your nutrition, to be clear, a good practice is to write down everything you eat AND how you feel i.e, your mood, digestion, energy, etc. to really learn about how the foods you are eating throughout the day are affecting you from your head to your yogi toes. It’s easy and usually within 7 days the kinds of foods and timing of each one becomes so crystal clear. And so to do this practice, just start by writing down how you feel when you wake up, what you eat through the day noting the time and any feeling after each (energized, tired, grumpy, bloated, etc.) and then at the end of the day report on any additional findings. After a few days you can look back and see where there might be gaps and/or little things you can change to boost your mood and energize your day. Remember what we eat is who we become and so take time now to write it all down so you know as you make choices throughout your days to come how those choices will affect your whole life!

To simplify things a bit I added this Food & Mood Journal to S2W Journal Layer 1 and also a template is here:

Food & Mood Journal

Mantra: I am focused.

+ Spiraling Tools

Playlist: NS Clarity

Recommended Books:

Meditations on Intention and Being: Daily Reflections on the Path of Yoga, Mindfulness, and Compassion – Rolf Gates

The Obstacle is the Way: The timeless art of turning trials into triumph – Ryan Holiday

HealthyAdult: PIVOT from Fantasy to Reality, Confusion to Clarity, Isolation to Connection – Lori Jean Glass

Free Your Energy: The Path to Freedom, Mental Clarity, and a Life of Enjoyment – Sylvester McNutt

What’s Cooking: Sweet Potato Breakfast Bowl