“Surrender to what is. Let go of what was. Have faith in what will be.”  -Sonia Ricotti


You cannot be old and new at the same time. To seek who you are, you have to let go of old images about yourself. You have to let go of attachments and most importantly, you have to let go of outcomes. This is so easy to say, but tricky to do. Let’s go dive in a little deeper.

Explore: Lessons on Flying High


“The wound is is the place Light enters you.” -Rumi

Movement can come in many forms, including shifts in the way we think and breathe. We only generally use a very small portion of our brains to create movement and change, but regardless, the power is there once we learn how to harness our own potential with the mind.

Just as you could imagine eating a fruit, your whole mind is activated in the process as if you were really eating it, you too can imagine (and be) free of what is holding you back. Let’s get your whole mind involved and imagine yourself as your most healthy, happy self. 

Mental Imagery:

Sit quietly and focus on your breathing. Take a slow mental walk through your body. Find any wounds current and from the past. Send love to those areas; see your wounds healing and becoming healthy. When you open your eyes, think about words that you used to heal. Ask yourself where else in your life could you use the same healing, then use the same words and send them to those places. Your body has the potential to create whatever you visualize.

  • Inspired by Bernie Siegel in “The Art of Healing”

Yoga (of Release)

We speak often of “letting go” on our mats, how we aim to dive deep and release at the same time, be firm and relaxed, effortless and focused. We physically practice this concept in our asanas (poses) as we work to find our connection, rooting our feet to the ground, while lifting our hearts to the sky. What translates is a firm connection to our place, suddenly our preconceived ideas of how it should feel go away as we are present to what is happening right here, right now. When we can physically feel this concept in our bodies, we can apply it to our everyday lives.

Letting go is a constant practice, an art in shedding, re-clothing to only shed again even more layers, to be totally naked with our own truth. Yoga teaches us that we are divine consciousness on a divine mission to realize the truth about ourselves.

“ A truth can walk naked, but a lie always needs to be dressed.” -Khalil Gibran

In your next practice on the mat, allow yourself to surrender to the flow of your body in each posture. Love where you are, no judgement.

Uttanasana (OOT-tan-AHS-ahna)– Standing Forward Fold

Uttanasana, also known as Standing Forward Fold is very approachable and the benefits are outstanding if practiced daily. It will increase your flexibility while giving you a place to let worries simply roll off your body.


  1. Start by standing in Tadasana (Mountain Pose). 
  2. Inhale and lift your arm over your head (beginners hands to your hips).
  3. Lengthen through your torso as you exhale fold forward from the hip joints.
  4. Release through your neck, jaw, chin, and throat as you let the forehead relax down.
  5. With each inhale, slightly lift the torso and on the exhale release a little more into your forward fold.  
  6. Stay here a few breaths and gently roll up rooting down through your heels, backs of the thighs and glutes, back to Tadasana (Mountain Pose).


  • If your legs are feeling tight, bend your knees.
  • Hold onto your elbows and gently rock side to side here


  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Relieves headache and insomnia
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

-Benefits from the Yoga Journal


“Because Nutrition is fundamental to good health, proper digestion is critical to achieving health and wellness. Eating all the nutritious food in the world won’t help you if you are not absorbing the vitamins and nutrients it contains.” -Dr. Mao Shing Ni, Secrets to Longevity

Perfect Digestion

In Ayurveda, there is a saying: “You have to be careful about what you eat, or your food will begin to eat you!” We live in a culture marked by poor diet and digestion. 3 out of the 10 ten over the counter drugs in the U.S. are for indigestion, heartburn and constipation.

Ama is the food we do not digest that gets stuck between the organs which can lead to all kinds of mental and physical problems. Ultimately whatever your food ate or absorbed, plant or animal, is going to become you as well. So what we eat and what food it eats can really affect our mood and ability to become whole. Ojas is the end product of perfect digestion.

Tips for Improving Ojas:
  • Eat more veggies (meatless Mondays)
  • Drink digestive tea one hour after eating: Mint (peppermint, spearmint) and Gentian (a bitter herb)
  • Keep aromatic herbs in your kitchen to use in all your meals:
    • Anise
    • Bay
    • Cilantro
    • Coriander
    • Dill
    • Fennel
    • Ginger
    • Mint
    • Oregano
    • Parsley
    • Rosemary
    • Sage
  • Add more enzyme rich foods to your diet
    • Apples
    • Figs
    • Papayas
    • Pineapples
    • Sweet potatoes
    • Whole grains
  • Walk for at least 10 minutes after each meal
  • Chew your food well, our stomachs do not have teeth
  • Drink water with lemon every morning- this balances out out your pH which will help you feel your best
  • Smile
  • Laugh
  • Take time to relax
  • Meditate
  • Spend time in nature
  • Do what you love
  • Teach others
  • Exercise
  • Eat Well


I let go of expectations

I let go of the concerns of the day

I relax into the moment

+ Spiraling Tools

Playlist: NS Release

Recommended Books:

Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN – Tara Brach

Letting Go: The Pathway of Surrender – Steven R. Hawkins M.D., Ph.D.

The Emotion Code: How to Release Your Trapped Emotions for Abundant Health, Love, and Happiness  – Dr. Bradley Nelson