Tag Archives: Mindfulness

Inner Dialogue Reflection & Elevation

Journaling Empowering I Statements

Every day, we think and speak in “I” statements.

“I am good.”
“I am bad.”
“I am excited.”
“I am stressed.”
And so on….

These I statements are profoundly influential to how we feel within and how we experience the world with-out as these statements effect our mindsets, emotions, and energetic vibrations.  Quite often, we think and speak in negative I statements such as:

“I am stressed.”
“I am tired.”
“I can’t do this.”
“I don’t have enough.”

When we repeatedly think and speak with these negative statements, we can trap ourselves in a negative mental and/or energetic state.  This may lead us to subconsciously and energetically attract or fall into more interactions, situations, and experiences that further promote the negativity we are enduring.  For example, if we find ourselves consistently thinking and speaking “I am tired,” our tiredness will remain at the forefront of our awareness and impact every aspect of our day. 

Luckily, with a little awareness, we can uplevel our inner and outer dialogue to be more positive and empowering in order to guide ourselves into better states of mind and energy.  We may adopt I statements such as:

“I am strong.”
“I am powerful.”
“I can.”
“I have what I need.”

When we utilize these more affirmative I statements both internally and externally, we expand into more uplifted mental and energetic states which may lead us to subconsciously and energetically attract more interactions, situations, and experiences that further promote this new found positivity.  For example, if we previously found ourselves thinking and speaking “I am tired”, we might then adopt statements like “I am strong,” or “I am capable.”

It’s important to note that choosing these positive I statements is not synonymous with denying, erasing, or hiding the negative or heavy emotions and sensations we are experiencing like exhaustion, stress, sadness, or fear.  It’s important to be honest with ourselves and others about our thoughts and feelings, and sometimes we will need to ask for help in navigating them.  

Simply, in this practice, we have to acknowledge our true, valid feelings first, then we shift the narrative, then we evolve our inner dialogue to be more positive in order to move forward.  Let’s look at a couple examples:

Example 1 – 
Negative Statement: “I am tired.”
Acknowledgement: “Yes, I am tired and I do need rest.”
Shift: “But I am strong enough to continue on until I can rest.”
Positive Statement: “I am strong enough.”
In this example, we are not denying our tiredness as in “No, I am not tired. I am strong. It’s fine!”  That would be lying to ourselves.  Instead, we acknowledge the tiredness, we identify the need for rest, but we find an empowering statement to keep moving forward until that rest can be taken.

Example 2 –
Negative Statement: “I can’t do this.”
Acknowledgement: “Right now, I feel like I can’t do this because it is hard/challenging/scary/etc.”
Shift: “Even though I feel like I can’t right now, I believe I can figure out how do this and get through this.”
Positive Statement: “I can.”
In this example, we take time to acknowledge why we are feeling incapable of overcoming the challenge/obstacle/problem/etc. We own the fact that it is causing us stress/overwhelm/doubt/fear.  Then we decide that even though it is hard and scary, we are capable of finding a way forward.  Through this process, new empowered inner dialogue is born. 

Example 3 –
Negative Statement: “I am stressed.”
Acknowledgement: “Yes, I am stressed because of _________.”
Shift: “But I am capable of overcoming this situation.”
Positive Statement: “I am capable.”
In this example, we own the fact that we are experiencing stress and we identify the source of that stress. From there, we view ourselves as capable of overcoming the stressful situation.

At once, I statements impact how we feel and the frequency we are putting out into the world to eventually receive back.  And so, mindfully working with I statements can be a very powerful practice to incorporate into your life. I have experienced immense growth and success in working with affirmative I  statements in my own life.  Additionally, I have taught yoga and meditation classes with an emphasis on I statements and have received positive feedback from my students about the practice.  

Here are the steps I follow when practicing and teaching positive I statements.

Step 1: Reflect & Identify

Take a moment of mindful reflection and contemplate the following –

What are the negative I statements that I often think and speak? These can be statements that have been coming up for you recently or ones that have been prominent for a long period of time.

Where are these negative I statements coming from? What am I feeling or experiencing that is making me think and speak in this way? Do I need to commit to any action steps to help address these feelings and/or experiences? 

What are the positive I statements that I would like to integrate in my life? What are the qualities and characteristics I want to embody?  What are the positive I statements that will serve me best?

Step 2: Practice

You can practice your I statements in a variety of ways –

  • Meditation
  • Yoga
  • Everyday life

Now, it’s time to practice working with your I statements.

Seated Meditation –

  1. Come to a comfortable seated or reclined position.
  2. Clear your head of external thoughts and begin to focus on deepening your breath.
  3. As you inhale, recite a positive I statement.
  4. As you exhale, recite another positive I statement.
  5. Continue to focus on the repetition of your I statements and your breath for 2-10 minutes.

Yoga –

  1. Take a yoga class or do a yoga practice at home.
  2. Move through the practice and focus on your breath.
  3. As you inhale, recite a positive I statement.
  4. As you exhale, recite another positive I statement,

Daily Life –

  1. Write down your I statements-
    • Write them on post notes and place them where you will see them often. Write them once per day in your journal.
    • Type them in your phone and look at them every so often.
  2. Speak your I statements-
    • Say them to yourself in the mirror when you are getting ready, say them before you go to sleep, say them when you need to hear them in challenging moments.
  3. Recite your I statements silently-
    • Do this throughout your day as feels organic and beneficial to you.

I do not claim to be an expert or master in the art of changing energy and manifesting, but I have found practice with I statements to be powerful in my own life and hope that you may find this as well. At minimum, working with I statements will help you to feel more empowered and positive within. And perhaps it will spark change without and around. 

Listen to the podcast component to this article, Inner Dialogue Meditation, on the What’s the Pasta!? Podcast! Within the episode I guide you through a meditation centered on unleveling inner dialogue with “I” Statements.

LISTEN NOW

Breathwork

Breathwork has become one of my favorite meditation techniques to teach my clients and to practice for myself. Breathwork is an active meditation technique in which we practice a controlled breath, allowing us to enter a meditative state in order release stress, tension, and blocked energy from the body and mind while achieving a wide array of benefits.

Some benefits of breathwork include:

  • Reduced stress and anxiety
  • Lower blood pressure
  • Increased focus

Controlled breathwork techniques can achieve these benefits by calming the central nervous system, activating the parasympathetic nervous system, and oxygenating the blood.  One recent study found that during breathwork exercises several brain regions linked to emotion, attention, and body awareness are active (source).  This suggests that the breath is a powerful tool for tapping into those brain regions to regulate stress and awareness.  More research is being conducted on breathwork and the findings are showing the benefits are not only psychological but also physiological and physical (source).

Now there are many different breathwork techniques with various origins and benefits.  In my opinion, no one technique is greater than the other – all just different tools we can use to achieve greater wellness in body and mind.  Below are a few of my favorite breathwork techniques with background, written instructions, and audio instructions.

Breathwork Techniques

Rest Breath

Benefits –

  • Activates Parasympathetic Nervous System
  • Reduces stress

Formula –

  • Inhale for 4, Exhale for 6
  • Repeat for 2 -10 minutes

Box Breath

Benefits –

  • Sharpens focus

Formula –

  • Inhale for 4 seconds – Hold for 4 seconds – Exhale for 4 seconds – Hold for 4 seconds
  • Repeat for 2-5 minutes

Ladder Breath

Benefits –

  • Clears mind and sharpens focus

Formula –

  • Inhale for 1 – Exhale for 1 – Inhale for 2 – Exhale for 2 – Inhale for 3 – Exhale for 3 – Inhale for 4 – Exhale for 4
  • Begin again at 1 and work up to 4
  • Repeat for 2-5 minutes

4-4-8 Breath

Benefits –

  • Releases stress and tension

Formula –

  • Inhale for 4 – Hold for 4 – Exhale for 8
  • Make the 8 second exhales out of the mouth
  • Repeat for 2-5 minutes

4-7-8 Breath

Benefits –

  • Calms the nervous system

Formula –

  • Inhale for 4 – Hold for 7 – Exhale for 8
  • Make the 8 second exhales out of the mouth
  • Repeat for 2-5 minutes

Interrupted Breath

Benefits –

  • Cooling effect
  • Quickly release tension and rest

Formula –

  • Take 3 quick inhales through your nose – Take 1 long exhale out of the mouth
  • Only repeat for 30 seconds to 1 minute

Sun & Moon Breath

Benefits –

  • Balances left and right sides of the brain

Formula –

  • Plug right nostril and inhale through left nostril for 2-3 – Plug left nostril, open right nostril, and exhale through right nostril for 2-3 – Inhale right nostril for 2-3 – Plug right nostril, open left nostril, and exhale through left nostril for 2-3
  • Repeat for 1-2 minutes

3 Part Breath (Dirga Pranayama)

Benefits –

  • Grounding breath
  • Increases oxygen flow
  • Inspires presence

Formula –

  • Inhale deeply to chest, then ribs, then belly – Exhale deeply from belly, then ribs, then chest
  • Repeat for 2-10 minutes

Enjoyed the information in this article? Let me know in the comments and feel free to share out into the world! Happy Breathing 🙂

The What’s the Pasta!? Podcast

I am excited to announce the launch of my new podcast – The What’s the Pasta!? Podcast!⁣
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To quote my intro jingle “The podcast where the pasta of the day could be anything and everything from thoughtful discussions of wellness & spirit to candid conversations about culture & life. All served with a cup of mindfulness and a side of sass!”⁣
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‘The What’s the Pasta!? Podcast’ is now available on Spotify and iTunes which you can access via the buttons below. If interested, please listen, rate, review, and subscribe as well as share with your friends!⁣
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I sincerely hope you enjoy what I have to offer with this new venture. Thank you for all of the support!

3 Year Anniversary of the Leap

3 years ago today, I left my full-time career as a digital marketing manager to pursue a career of my design comprised of yoga and meditation, mindfulness and wellness, and the craft of writing.  Teaching yoga and mindfulness, engaging in the wellness world, and writing were all deep passions of mine that I had been doing on the side part-time whilst working full-time in the marketing realm for nearly 6 years.  Finally, I reached a point where I realized I would never be fulfilled being a full-time marketing manager or eventual executive.  It became crystalline clear that in order to be fulfilled I profoundly needed to teach and to write and to see the direct impact of my work on other humans.  And so, I leapt from the stability of my marketing career into the unstable, riveting gig economy.

Me running away from the corporate world

Since then, I have taught thousands of yoga classes, led multiple yoga teacher training programs, taught hundreds of meditations and mindfulness workshops, written hundreds of articles, pages, and posts, become a ‘micro-influencer’ and a somewhat working model, and met hundreds of beautiful, inspired humans and have had greater opportunity to work with and befriend them.

It has not always been easy.  Leaving my marketing career meant leaving a perfectly steady paycheck, employee covered insurance, perks, and more.  I have still worked in the marketing world taking on consulting and project jobs as means of supplementing my income.  (And to be clear, I am grateful for any marketing job I have had and have great friends from those jobs who I would still work with in some capacity!)  Especially in 2020, having a career like mine has been incredibly stressful and continues to be uncertain.  

My current work attire

Still, I would not change the last 3 years for anything.  For in these years of doing the work that I love and building a life that is more on my terms, I have felt myself blossom into the best version of myself.  It is this version of myself who has been able to help more people, learn and grow abundantly, and connect with so many wonderful humans.  Thank you to everyone who has been a part of and supported my journey.  Now, let’s continue forward together!

Seeing the Multitudes in Others

Recently I have been bringing more awareness to how I and those around me describe and categorize others.  It has been interesting, and sometimes concerning, to see how an adjective can suddenly become a defining component of someone’s entire identity when assigned to them by another.  Certainly it is not news to anyone that our society has an affinity for labels, boxes, and color codes.  Our collective tendency for discrimination and prejudice based on these affinities has and continues to create problems and cause harm.  And as many of us seek to become less judgmental and exclusive and instead become more empathetic and inclusive, we must become more mindful about how we think and speak about others; even and especially those that stand on the opposite of us on various issues and beliefs.  For the truth is that one or two adjectives cannot accurately describe anyone, for everyone contain multitudes.

“She is just basic.”
“He is a problematic man.”
“She is just crazy liberal.”
“He is an ignorant republican.”

These are just a few examples of statements I have recently heard those around me speak about others.  And I confess, I am guilty of thinking and speaking about others in much the same way.  As I reflect on these descriptive, categorical statements, what strikes me about them is not necessarily the use of any one of the words, but rather the finality and permanence with which they were spoken.  As if “basic” or “problematic” accurately sums up the entirety of those people’s beings.  Of course, we know on some level that these people must be more complex than just being basic or problematic, right?  True – she might be “basic” in that she is an average woman who enjoys popular things, but she is also probably a loving daughter/sister/mother/etc., she probably has worthy talents, and she probably cares deeply about something important in the world.  Sure – he might be a man who says and/or does “problematic” things, but he also probably is a loving son/brother/father/etc., he probably has respectable skills, and he probably has and does try to do some good in the world. 

While it may be accurate to describe her as basic and him as problematic in some respects, is it not unjust to reduce them as people to being only such?  Is it not wrong to deny their other admirable qualities?  Is it not cruel to not give them the opportunity to be more?  These are the considerations that I have been meditating on as I catch myself labeling and categorizing others.  These considerations may or may not change the verbiage of the statements, but will change how they are spoken.  I may still think or say “She is basic,” but the way in which I say it does not cancel out her other admirable qualities nor does it solidify with finality that “basic” is all she is or ever could be. 

 Personally, I am striving to edit the way these statements are spoken to allow for more consideration and respect. For example:

“In some ways, she is basic.”
“He can be problematic.” or  “He does have problematic tendencies.”

I feel that when I think and speak in this way, I am finding a balance between honoring my own perspectives and opinions and allowing space for the people I am speaking about to be more than just the adjectival labels I have attributed to them.  At once, I am affirming in my eyes that he or she is this or that, but also recognizing that he or she also contains multitudes.  For me, this seems more respectful, more empathetic, and leaves open space to foster conversation and connection, even between two people who may oppose each other. 

Now, there are of course individuals in the world who seemingly can be summarized with strong adjectives and harsh statements.  We know there are people whose entire beings are consumed with negative and evil qualities and they do not deserve any considerations.  However, these people are the exception.  I would argue that the rule is most people are dynamic, multifaceted beings that are capable of being many things at one time and have the great potential for change and evolution.  I believe that in order to cultivate authentic connections, have honest conversations, and share different perspectives, harboring consideration and respect for each other without harsh discrimination and permanent condemnation is of the utmost importance.  Imagine if each of us looked at and listened to each other through the lens that everyone, no matter who, contains multitudes.  How much deeper would those authentic connections be?  How much more productive would those honest conversations be?  How much more could we grasp and understand others’ perspectives to then work toward mutual agreements?  

To be clear, this is not to say that we go through life with rose colored glasses on, bypass conflicts, and blindly hope for the best.  Absolutely, we must continue to call out harmful behaviors, demand change for the betterment of the collective, and engage in disagreements and conflicts as they arise.  All I offer is that as we do so, we allow the space for connection, growth, and grace by staying rooted in the knowledge that all of us contain multitudes and each of us has a role to play as we navigate this lifetime.

Consciously Optimistic

At the beginning of the California stay-at-home mandate in the midst of the COVID-19 crisis, I wrote about my choice to remain cautiously hopeful. I wrote about my acknowledgement and acceptance of this moment in history as uncertain, uncomfortable, challenging, and scary, but that I would continue on as a writer, as a teacher, as a creative, as a smiler, as a laugher, as a lover. I maintain this stance; over the past month I have continued to produce art with my written words, I have continued to teach yoga and meditation, I have continued to smile, to laugh, and to love, and I am not stopping any of this anytime soon. Yet, if I am to be honest I must express that I too, like many, have had my moments and days of doubt, dread, and darkness. I have felt anxiety tighten my chest, stress crinkle my forehead, and tears fill my eyes. And all of that is perfectly alright.

            I have been an optimist all of my life. From childhood to present, I have always been the one to find the silver lining, to look onward and upward with faith and hope, and to get right back up when knocked down. I am still very much this way; it is who I innately am. There is, however, a sizeable difference in how I play the role of optimist now. I was once a blind optimist – someone who denied the extent or even the existence of the problem, the darkness, and even the truth in favor of remaining positive. While my seemingly invincible positivity was a quality many people around me admired, my years have since taught me that there is a fundamental flaw in blind optimism.  Blind optimism does not leave space to experience the valid feelings and emotions of loss, anger, fear, and sadness that are all part of the human experience. It bypasses the necessary step of processing what we feel and experience which ultimately allows us to learn and to grow. When we are blindly optimistic, we effectively limit our life experience, hinder our own growth and evolution, and ultimately trap ourselves into storing up issues and emotions that we never fully deal with which often leads to their resurfacing and causing more problems later down the path. Furthermore, we may inadvertently invalidate other’s real and true feelings and emotions in our denial of their presence.

            Thus, I have learned to be a conscious optimist – someone who acknowledges and accepts the heavy, the hard, and the dark. Someone who sits in the discomfort and wades through the challenge. Someone who allows time to process, to understand, and to learn. Someone who fully acknowledges and holds space for the experiences of others. And someone who after all of that still makes their way back to optimism. I continue to be an optimist, a seeker of the silver lining, a believer in the best, a holder of hope for a greater world, but I also allow myself the time and the space to feel what arises from the shadows.

            In this time of quarantine, I have had to face a myriad of feelings and emotions from the shadows. I have experienced worry and anxiety revolving around my finances as 75% of my income has suddenly come to a grinding halt and the process of applying for unemployment is confusing and unstable. I have felt the fear of my older relatives and vulnerable friends contracting the virus and struggling to defeat it. I have experienced anger at our government for how they have handled this pandemic and for the structures they have built that are now failing the vast majority of us. I have felt the loss of not being able to perform my vocation of teaching at the same caliber that I once did. I have experienced frustration of being forced to remain inside when everything in me wants to be out in the world. I have felt the intense missing of my sister, my extended family, and my dearest friends whom I am uncertain about when I will see and embrace again. I have had my moments and my days of feeling overwhelmed by the present situation and an almost desperate desire to break free of it.

            For as positive as I remain, I am not invincible to these feelings and emotions; none of us are. Sometimes, they are very present with me and demand my full undivided attention for a few hours or even a few days. And again, this is perfectly okay. The days we are living now are hard; perhaps some of the hardest we will ever know in our lifetime. As these days continue, we are all going to feel an intense array of emotions and all handle them differently. The truth of the matter is there is no right or wrong way to feel or be in this time. Whatever you are feeling is valid, however much time you need to be in that feeling is more than acceptable, whatever you need to do to cope and process that feeling is fine (so long as your coping strategy does not cause harm to yourself or others). Allow yourself the space to really experience every sensation and emotion that is coming up for you in this unique circumstance. Allow yourself to sit with it and understand. And when you feel ready, move on from it with the wisdom that you have gained from processing it.

            In the age of social media, there is a big push by individuals, influencers, and brands to remain overtly positive during this pandemic. There is nobility to that sentiment. As I said, I am remaining mostly positive and continue to hope for the best, am actively looking for silver linings, and continue to practice gratitude for what I do have. The caveat is that I do not and will not remain positive at the expense of denying and belittling the real and true feelings of anxiety, worry, doubt, anger, and sadness that do at times arise in me. I cannot ignore what is present in my brain and in my heart. And I absolutely will not tell others to ignore and invalidate their own unique feelings for the sake of positivity. In truth, positivity is stronger and more potent when we have returned to it after going on an inward journey through the dark rather than taking a mental vacation in which we ignore the fact that anything other than the pleasant is present. I am often positive, but not always. I am usually grateful, but sometimes cannot find the will to be so. I am typically hopeful, but I too experience doubt. And this goes for all of us who wear the title of optimist. And in this time that is so uncertain, so challenging, so scary, I am feeling all the feels – the good and the bad, the light and the shadow, the yin and the yang. And if you are too, that’s more than okay.

Quarantine Reading Round-Up of Johnny La Pasta

With at least another month of quarantine ahead of us, we all have even more time to watch movies and binge television shows, listen to podcasts and stream music, and of course, read! I am rounding up some of my favorite pieces that I have ever written in case you are interested in exploring some writing by Johnny La Pasta! See the options below!

Mindfulness & Spirituality

Manifestation: There’s Something to It

My story of working and experiencing success with the concept of manifestation. It’s an allusive force, but one that can be powerful and real.
Read the full piece here.

Making Waves

Exploring the quotation: “Your thoughts and words are like stones dropped into still waters, causing ripples to grow and expand outward. The power you have to make impact on the world is far greater than you could ever image.”
Read the full piece here.

Let it Go

A discussion about doing your best, whatever that is, accepting where that gets you, and then letting go and finding peace.
Read the full piece here.

Today’s Gratitude’s and Tomorrow’s Visions

A mindfulness practice I have that you might find useful to take up during this time.
Read the full piece here.

Fulfilled

Fulfilled was published on Elephant Journal and discusses our deep desire to do work that fulfills the missions of our souls.
Read the full piece here.

Cultural Criticisms

Choosing Life Over Loans

A discussion of the absurdity of the student loan crisis in the United States and a call to action to still live your life loud and proud even if you have student loans.
Read the full piece here.

Being Whole On Your Own

Exploring the importance of find wholeness on your own before entering into a relationship.
Read the full piece here.

Rome is Burning: A Misguided Mentality of Corporate America

My observation of Corporate America and the absurd and disproportionate reactions that executives and the like have to minor problems in the scheme of the world. Something that will definitely have to change after this pandemic.
Read the full piece here.

Yoga & Fitness

Mantra Intention

Choosing a mantra to move with through your yoga and/or meditation practices.
Read the full piece here.

Fun Yoga Transitions

For yoga instructors and advanced practitioners, a break down of fun transitions to play with in your yoga practice!
Read the full piece here.

Creating a Yoga Playlist

For yoga instructors and home practitioners, I detail my process for creating a dope-ass-fire yoga playlist!
Read the full piece here.

8 Things Fit People Do

An overview of some of the practices that fit people do. Some are practical for incorporating now, others maybe more so later on.
Read the full piece here.

Recipes

Pastas:

Since we are all stocking up on food and cooking at home, we are all probably eating a bit more pasta these days. Below are 3 of my favorite pasta recipes that would be great for this time. Easily swap and substitute ingredients as you prefer.

Pasta Primavera

Easy Bolognese

Spaghetti alla Carbonara

Soups:

Soups are another good option for stretching supplies and making in big batches to feed a lot of people or freeze. Here a few of my favorite recipes.

Johnny’s Tomato Soup

Vegan Caulifower & Red Bean Chili

Honey Roasted Carrot & Parsnip Soup

Other Recipes

Shepherd’s Pie

This is a great recipe to make a big dish of and feed a big family or divide and freeze to eat later on.

Slow Cooker Chicken Adobo

Make a big batch of this chicken to have with rice, quinoa, cauliflower rice, in salads, and beyond! Will freeze well too!

Johnny’s Frittata

A good breakfast that can feed you for 2-3 days.

Vegan Cauliflower Steak Marsala

Travel

Traveling Solo

A discussion about my experiences with traveling alone and the pros and cons that come with solo adventures.
Read the full piece here.

How Travel Can Be a Practice in Presence, Mindfulness, & Joy

Published on Elephant Journal, this piece a discusses how travel can be an avenue to becoming more present and to discovering much about the world and ourselves.
Read the full piece here.

Adventure to Paris & Munich 2015

A recap of my time exploring Paris and Munich during one of my solo travel adventures.
Read the full piece here.

Vancouver Travel Guide

My travel guide for the amazing city of Vancouver, British Columbia!
Read the full piece here.

COVID-19 Specific Pieces

Cautiously Hopeful

At the start of the quarantine in California, I reflect on the challenges of this unique time and maintain that I remain cautiously hopeful.
Read the full piece here.

Confined Contemplations

Questions I am asking myself and reflecting on in this time of quarantine. If interested, grab a journal and work with some of these questions on your own.
Read the full piece here.

Keep It Moving, Quarantine!

Suggestions and instructions for moving your body while stuck inside in this quarantine!
Read the full piece here!

I hope that you find some useful information, inspiration, and/or entertainment in these pieces. If you enjoy, feel free to like, comment, and share!

Confined Contemplations

As the Covid-19 pandemic continues to shake the foundations of our world and change our lives on a daily, updating basis, I find myself contemplating a myriad of topics, thoughts, and emotions. As quarantine forces me into a state of stillness, I am allowing myself the opportunity to reflect deeply on the following. These questions were developed uniquely for me, but if they resonate with you as well, I encourage you to reflect on them and perhaps even journal about them.

What do I miss that I had access to before but do not have access to now?

What are the things that I do not have access to anymore, but do not miss?

What did I have access to before that I realize I did not take full advantage of now that it is no longer available to me?

What parts of my busy routine do I miss and that I feel were serving me well?

What parts of my busy routine do I not miss and which parts do I feel were not serving me well?

What did I once deem necessary and vital that may not seem so important anymore?

What practices have I taken up in this time of isolation and quarantine that are positive? Which ones are negative?

Who do I miss seeing on a regular basis?

Who do I not miss seeing?

Who have I connected with more deeply in the wake of this pandemic that I want to maintain a greater connection with when this is over?

Who in my life has changed in my eyes, for better or for worse, based on how they have reacted to this pandemic?

If I had a giant house and could take in 20 friends and family members for quarantine, who would make up those 20 people?

Overall, how have I responded to this pandemic?

In what ways have I handled this pandemic positively? In what ways have I handled this pandemic negatively?

What have I learned in the past few years of inner growth that I am actively applying to this situation?

What have I learned in the past few years of inner growth that I could stand to apply to this situation?

What types of stress have I experienced from this pandemic?

Where has the stress of this time resonated in my body?

What coping strategies have helped me to cope with this stress?

Am I being of service to others in this time?

How can I be of more service to my community and the world right now?

What lessons am I learning in this time as a person?

What lessons are we learning in this time as a collective?

What have I already learned in this time that I want to take with me into the future?

Universe/God/etc – Where would you have me go? What would you have me say? What would you have me do?

Creating a Yoga Playlist

In the modern, western yoga world, music has become as much a focal point of the classes we take as the sequences and messages being taught within them. Music is a powerful art form that has the ability to create an environment and a vibration within a yoga class that can elevate our experience of it to the next level. Music is a big part of my teaching and the craft of creating yoga playlists is something I am very passionate about and enjoy greatly. Humbly, I receive a lot of positive feedback on my playlists and am often asked for advice, tips, and tricks on how to create a phenomenal yoga playlist. So today, I am sharing my process and perspective for creating a yoga playlist!

1. Music is personal

The first thing to keep in mind when creating a yoga playlist is to remember this: like any art, music is personal. While there are some standard dos and don’ts, at the end of the day there is no completely solid right or wrong way to create a yoga playlist. Teach to music that is true to you and moves you physically and emotionally. Dis-concern yourself with whether or not your students will like the songs and artists you play.  As long as the playlist is authentic to you and your style, it will land properly and students will appreciate it. You do you!

2. Music supports, not competes

While music has become a big focal point in yoga classes, do remember that THE YOGA is still the leading star. Your music should support the yoga you are teaching, it should not distract you or your students away from it. Think about a film soundtrack: it helps to add emotion and energy to the scenes in the film but the actors delivering their lines are still at the heart and center telling the story. If you feel that your music is overpowering you, speeding you up, or slowing you down, then you may consider revising. You should feel like your music is scoring your class in sync with your own rhythm, words, and energy. When it clicks, you will know.

3. Genre

Again, music is subjective and personal. When you set out to build a playlist, you can really dabble into any genre that resonates with you. In general, the genres that we are currently hearing the most in yoga classes are alternative and alternative electronic pop, chill wave, synth wave, and folk. Within these genres you may commonly hear some of the following artists: Odesza, Sol Rising, East Forest, MC Yogi, Flume, and Trevor Hall, just to name a few.   

I think that these genres and these artists are a great place to start when diving into building a yoga playlist for the first time, but you are free to explore all possibilities. I have been to classes where all the music is late 60’s/early 70’s rock n’ roll or 90’s R&B or completely Bollywood. As long as the genres feel right for you and the environment you are striving to create, then you are good to go!

4. Style & Feel

When I build a playlist, I strive to create a playlist that sounds and feels like a cohesive body of work. I like all the songs to have uniting elements to them. This often means using songs from the same or similar genres or else looking for other qualities that connect the feel of the music. 

For example, in my playlists:

  • Yoga 22 – Edgy- the majority of the songs include deep, heavy beats, guitar riffs, and metallic effects.
  • Yoga 18- Tropical – the majority of the songs have qualities indicative of summertime in the tropics, in this case, the use of steel drums is prominent throughout.
  • Yoga 7-Celtic – the majority of the songs include a lot of violin and harp strings playing rifts we often associate with Celtic culture from what we see in television and in film.

While there are various artists throughout the playlists, the songs fit together, flowing into each other with an organic feel. I tend to avoid jumping from one extreme genre to another without a natural progression in between. Imagine that you are a music artist creating a new album and you have a certain feel you want for the album – that’s the mindset I put myself in when creating a playlist.

5. Temp & Energy

Obviously, we want the tempo, energy, and feel of the music to match what we are doing in the yoga practice at any given point. When we are warming up and cooling down, we want slower, calmer music. When we are flowing a Sun Salutation or building into a challenging strength series, we want more upbeat, powerful music. You want your music to build and dip in all the right places. Think about how you sequence a yoga class:

  • what parts are slower and steadier?
  • what parts are faster and more challenging?
  • what parts are meditative?

Try to align the rhythm of your music with the rhythm of your class.

See the chart below. On left you will see the various sections of a standard vinyasa yoga class. On the right are adjectives that should match up with your music in these sections.

For example: “soft” means more gentle, calm music, “strong & bright” means more upbeat and fast paced, “steady” means there is a strong beat to the music without being too fast or slow.

How to Build a Yoga Playist - for yoga teachers and practitioners

6. Buffer & Layer

The hard truth is that you are rarely going to create a playlist where the exact song you want for a certain section of class starts and ends at exactly the right time. For example, you might only envision a specific song for Sun B, but there is a high possibility that song is not going to start right as you begin Sun B, and it may not last the entire Sun B either. The solution here is to layer songs that work in this section of class.

For example, in my playlists, I have 1 or 2 songs I intend to be played during Sun B. However, there is an additional song before and after the intended song(s) which give me some space if it takes us longer to start and end Sun B.  Additionally, buffering and layering in this way gives you some more versatility in your playlist! Perhaps you play one of the Sun B songs one week and the other the next to keep the same playlist feeling fresh and new for your students.

7. The Process

Once again, music is subjective and personal, and so is the process of creating with music. You may have a creative process that works for you already, and that is fantastic! Here, I will simply share what works for me and some of my trainees that have resonated with this process.

1. Think of the “vibe” you want for your playlist

  • This can be based off of a song or 2 you have recently discovered or something more abstract you have dreamed up in your head.

2. Identify 1-2 songs to start the build of your new playlist

  • Drop them into a folder or a playlist in whatever system you are using

3. Discover more songs that fit with your original 1-2 songs

  • Find songs in similar genres and by similar artists
  • Find songs with different tempos from slow to fast
  • Drop them all into the folder or playlist at random
  • I recommend 16-20 songs for an hour long yoga class
  • Pro-Tip: Streaming Platforms like Spotify make it easy to discover more artists and songs similar to the one already in your playlist with their Suggested Song feature.

4 – Determine where the songs should be placed

  • This where we get artsy!
  • Listen to your playlist on shuffle, hearing each song intently.
  • Ask yourself: “Where does it go?”
    • Do you envision it playing while flowing Sun B? Or working through a Strength series? Or while Integrating or Restoring? Wherever you imagine it working best, drag the song to the front, middle, or back where it will line up with yoga sequence.
  • Once you have arranged the songs in a general order you think will work, listen to the playlist straight thru from beginning to end. Ask yourself: “Does it work?”
    • Does anything need to be adjusted? What needs to be changed? Do you need to flip a song or two? Adjust as needed.
    • Is anything missing? What needs to be added?
  • “Finalize” your playlist

5 – Use your playlist!

  • Teach class with your playlist and see how it works!
  • You may find that the playlist is perfect!
  • You also may find that a few aspects do not work quite as well as you imagined. Make a mental note of these aspects so you can adjust later.

8. Have Fun!

How lucky are we as yoga instructors that we get to make playlists as part of our jobs? It’s an awesome aspect of our job, so I believe we should enjoy it. Take yourself seriously and put effort into your playlist, yes, but also remember this is meant to be a fun part of our role as instructors, so make sure it is as such.

My fellow yoga instructors, I hope that you have found this article helpful or at least intriguing! Let me know what works for you and what does not as I am always open to hearing different perspectives and learning!

Happy Playlist Making!

Today’s Gratitude’s & Tomorrow’s Visions

Today I am sharing about a mindful practice I have begun over the past few months that I have found to be meaningful and powerful in my life. I call this practice “Today’s Gratitudes & Tomorrow’s Visions”. This practice is a journal based daily ritual very much akin to the Gratitude Journal often promoted by Oprah. In this practice, I take a few moments before going to sleep to write 3-5 things I feel gratitude for, followed by 3-5 things I would like to manifest the next day. The gratitudes elevate my positive vibrations and the requests for manifestations go out into the universe overnight to hopefully brew and make their way back to me. Having continued this practice for about three months now, I can tell you honestly that Today’s Gratitudes & Tomorrow’s Visions have had big impacts on my life! So grab one of those pretty journals you have on your shelf that you’ve never used and let’s get writing!

Today’s Gratitudes & Tomorrow’s Visions How To:

Step 1: Make a Few Minutes Before Bedtime

I deeply feel that the very end of the day is the best time to practice this ritual. Reflecting with gratitude on the day stimulates a sense of contentment and peace. Expressing hopes and dreams for the following day allows us to go to sleep without imaging or worrying about it because you have gotten it out on paper.

Step 2: Today’s Gratitudes

Write 3-5 things you are grateful for from the day. Write whatever first comes to mind. Write them in bullet points and keep them short and sweet. You can be grateful for big or small things, grand or simple things, deep or silly things; as long as it is authentic and true, it is noteworthy.

Somedays what comes to mind for me are the big, obvious things like my family and friends, my health, for simply being alive. Somedays what comes to mind are really ridiculous things like peanut butter and coffee (peanut butter makes an appearance in my journal at least twice a week) – but I am grateful I have those things as simple as they are, and so I still feel inclined to write them.

Try not to overthink, really just reflect and find gratitude for all.

Step 3: Tomorrow’s Visions

Write down 3-5 things you would like to transpire the following day. Similarly, write these aspirations as bullet points and keep them short.

What is different and key when it comes to Tomorrow’s Visions is to keep your requests somewhat open-ended. As I discuss in my piece, “Manifestation: There’s Something to It”, it’s important to leave room for the universe to gift back to us what it feels is right for us, even if it is slightly different than what we originally envisioned. If you write out how you want tomorrow to unfold hour by hour, then you have really limited all of the possibilities the universe might have brought your way, and thus the universe is probably going to ignore you and you will be disappointed.

So rather, you keep your requests for manifestation more broad: I would like to have a good meeting with my boss, I would like to receive good news of some kind, I would like to find some time in the day for me to relax a little bit, etc. These requests leave plenty of room for the universe to cook up something for you that fulfills the request, perhaps even beyond what you could have imagined!

So keep it open, and of course, keep it positive!

Step 4: Start Writing!

This is a practice I have found to be uplifting, and at times, magical. I feel the expression of gratitude changing my energy for the better, and I have seen how my visions have been manifested in some shape or form the following day. It’s just another way to elevate the vibe of your life!

I hope you find this practice to be as wondrous as I do!

Do you have other daily practices or rituals you do to elevate your vibe? Let me know below!

 

 

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