The year 2000 was the Year of the Dragon. It was also the year my beautiful daughter, Marina Jane, who passed away in 2008, was born. Twenty years goes by faster than we can even imagine doesn’t it? Where were you in the beginning of 2000? Where are you now? Where will you be in 20 years from now? Flow with with the rises and falls and simply enjoy the dance. 

Yesterday was a day for you to create your own practice. Perhaps you enjoyed a walking meditation and incorporated some of your favourite asanas. Today, we dance.

MINDFULNESS: Today is the day you get to open the letter you wrote yourself at the beginning of this 20-20 Yoga & Meditation. I hope you are inspired. I hope you are loved. I hope you are ready, more than ever, to just be you. I hope you will write yourself another letter and begin this program again, perhaps with your partner, your children, your work or play team or just with you in your jammies.

MOVEMENT: Yoga can be a beautiful way to express. The year 2000 was the Year of the Dragon, and the first time I was introduced to the Dragon Dance was in 2012, which was also the year of the Dragon. Afterwards, I laid on the ground and cried. Each time I dance this sequence, I know tears are sure to flow as beautifully as the asanas. 

Since then I have come to realize that, like life, everyone does the Dragon Dance a little different, and yet it is much the same. Each dance is graceful, beautiful, sad and joyful all at the same time. I wish you that beauty and grace through all of your joys and sorrows today, tomorrow and every day to come. Life is short, you might as well enjoy the dance.

MEDITATION: Remember the past with gratitude and visualize the future with joy. And then be sure to enjoy the dance of life today. 

Namaste.

Love’s companion is loyalty and both are grounded in gratitude. Live fearlessly with love and in loyalty.

Seed #7 Ground With Gratitude

MINDFULNESS: The ultimate measure of success is one’s level of gratitude for everything from the ground we walk on, to the beauty that surrounds us, to those who offered us opportunity along the way or walked by our side. Acknowledging your belonging with gratitude is like adding tools to your toolbox. Each tool is what you need to continue to use to build your best life. The more you do, the more you will find belonging everywhere you go. 
 
Take time each day to ground and feel your connection and your belonging to your community and to this amazing earth. Once you succeed and reach your goal it will never be a full success until there is gratitude. Show your gratitude by grounding and rooting in LOVE.

MOVEMENT: Physical – Root Chakra Asana

MEDITATION: Connect with the earth and with others with gratitude, as you ground and root in LOVE.

I AM HERE TO FEEL – It is through feeling that we create. Our creations are what feelings sound like, look like, smell like and feel like.

This chakra is not only our sacral chakra, it is sacred. Today’s powerful seed goes beyond “doing” or “acting” because it involves relationships with others or spirit– and when we involve others, we automatically create. Our connection to creativity comes from our desire to explore new waters and it stems from the deepest part of ourselves that longs to experience, to push limits and go deeper into the unknown. Because of this, we are called to ask ourselves how far we are willing to go to honour what we feel. The answer will be in how much we trust ourselves, allow ourselves to trust and, therefore, be trustworthy, in order to create a masterpiece built on faithful vulnerability and passion – always with boundaries, not brick walls. 

Our freedom to feel and the ability to forgive, yourself and others, are the greatest gifts we have been given as humans.  The next is our ability to develop self-control, in order to make conscious, lasting creations – with feeling and forgiveness. This becomes understanding; this becomes a code of understanding.
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Much of today’s seed of trust can be paralleled with migrating birds who fly in a V formation. What is created depends on our ability to lead and to take time to rest, both done with honesty and trust – to ourselves first, which directs or dictates the wind of honesty and trust with others. This why this seeds is: Know your V-Code. 

Your V-Code is a sacred contract with yourself, for yourself, and for others. This guideline, or these rules you have for your own life becomes the line that you will draw in the in the sand of your boundaries, so that you can let go and simply feel. From there the decision will be how you choose to act. The wisdom within your sacral chakra knows that this line may become obscured at times from the tide or the wind, simply because it is sand, which will open the flood gates for your innate and natural longing to connect to something greater, with the safety of also knowing you can close that gate at any time and reset, which is why it needs to be tamed. Your V-Code is a promise that you will take care of and be loyal to you, and therefore you will be loyal to others within your flock. 

Because we are now involving others and we are creating through this chakra, it is important to define how far we will go to please or disappoint, to be right or to be happy, to give and to receive, in order to fulfill our own desires and ultimately the desires of others.  I firmly believe in win-win-win and this is what this code must take into consideration. It is a commitment to always look for the three-way-win in every circumstance.  Even though many contracts involve only two parties, there is always a third that is also being affected. Be aware of this; of who and how your agreements affect and what this creates, now and in the future. 

MINDFULNESS: Asteya means non-stealing.  Do not steal from yourself, which could mean wasted energy or opportunity. Do not steal from others, which could mean taking what is not yours, over-controlling situations or “over-helping,” which results in another not gaining the life experiences for growth or development. And it is not stealing, wasting or taking more that you need from the earth.
Asteya asks that we remain faithful for freedom. It asks that we uphold personal boundaries, while not only respecting but revering the boundaries of others; that we maintain our promise to allow ourselves to be held in the wake as much as we hold another. 

MOVEMENT: Social – Sacral Chakra Asana

MEDITATION: Spending time in meditative stillness and silence prepares you for the ebbs and flows of life.

MORE: Seed #5: Write out your V-code, which will allow you the freedom to fully feel joy, freedom, creativity, desire, passion, anger or even rage – and yet what is ultimately created in the end will be lifting up others or allowing yourself be lifted for the preservation of energy, for efficiency and for the ultimate reward. Know your boundaries and lines in the sand so you know when it is time to let the weakest link break away or when they just need some reinforcement. Allow yourself to fully feel so that when you act it will not be at the expense of creating something you don’t really want.

Example: Love and Loyalty go hand in hand. Remain loyal to yourself, to what you love and to whom you love and why, which is the intention. Act lovingly towards yourself, what you are loyal to and to whom you are loyal to. Expect this in return. Let this form the foundation for the strength of your V.

In order to take a full breath in, you have to let go with a full exhale.. What you desire or want might be right in front of you but if your hands are too full, you cannot receive. Create space so that you can receive. This can be done by giving – or perhaps by simply releasing or letting go. 

Seed #4 Give to Receive 

The shadow of love is grief. They say that we are living until a certain age and then we spend the rest of our life dying. I believe that our first experience with grief, which comes in many different forms is part of this. Grief takes away our innocence and brings in a darkness of fear or the reality of a hurt so deep that it can scar us forever – and take away our breath. Breath is life. Without it, there is not life. Oxygen is the source of vitality that we need, and if you ask anyone who has felt deep grief they will tell you that during those moment you barely breathe, the breath is shallow. When you experience any type of grief or when you are in the heaviness or darkness of it, continue to surround yourself with love and continue to breathe deep, and eventually the light will shine in again. 
Let this realization give you the grace to give grace to others, because you do not know what one is grieving at any given time. Be the source of love – of essential oxygen and breath of life – for others; and, in return, life will be sourced to you. Define what love is to you and use those words as a guide as to how you will live. When when your shadow is heavy and your breathing is laboured, you too will need each of those words to continue to take in and to live – and LOVE.
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MINDFULNESS: Because you are here to love, you must do what you love.  That is the bottom line. You are the only one who knows what this is and it is unique to you.  If you are not doing what you love in some way or creating love in some way, you will struggle to be any of those words that you chose to describe love. If you are struggling with what you should be doing, ask yourself what you would do if your cosmic purpose, your dharma, was done and you were only here to enjoy life with loving fearlessness and to create as much love as you can. What would you do? Start giving that; start receiving that; become that. 

MOVEMENT:  Occupational – Heart Chakra – Lead with the Heart 

MEDITATION: Today’s meditation we will walk along the beach. Take 7 deep breaths fully in and fully out and with each one say LOVE IS… And then ask yourself if what you are creating and embarking on involve those words, if not, how can you create space for more of what you LOVE? 
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More: Seed #4:  What will you let go of today to create space to receive?  What are you holding onto that you need to let go of in order to fully take in? Give what you want to receive.  Receive what you want to become.  Become what you want to give.  Write seven descriptions of what love is to you and offer that in all that you do, letting go of what does not serve you and those around you. 
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Everyone needs to be heard and validated. How you communicate your message and receive validation that you were heard, and how you validate others, shows your level of knowledge and dependability. It sets the bar to the level of respect in whatever relationship you are in. Words and the sound creates a vibrational energy that becomes the constant echo that surrounds the relationship and the environment. Listen to that, listen to the feedback and the response, and listen to yourself.  Set your stage and the environment in which your goal will be attained by walking your talk.
 
Seed #3 Walk Your Talk

First impressions are often thought of as physical, but what is never forgotten is sound.  

MINDFULNESS: Notice what is surrounding you, including the echo from your own words and what is being said and how you feel in the place you are in.  What is the honest feeling? What do you want it to feel like? Speak that with clarity. How will you become a respected leader by living and becoming the example or the model of what you create? What does your throat and neck area feel like? Tension that is  held in your throat and neck and can indicate that you are not being heard. What will you do today to gain the sense of freedom that comes by releasing your throat and use your voice in a positive and grateful way? 

MOVEMENT: Environmental – Throat Chakra

MEDITATION: Ujjayi Pranayama is a breathing technique that helps bring a sense of calmness to the mind and body. Ujjayi can be used during yoga or meditation by breathing out through your nose with a slightly contracted throat.

MORE: Walk your talk of impeccability and truth through your words and actions. Show respect for EACH spoken word. Then become what you say and say what you want to become. 

I was excited for today because I know for sure that the very word you chose yesterday has already began to manifest in various ways in your life.  Perhaps you are looking for it, which is great, but because you asked for it, trust that it is and will continue to be provided.  

On this journey to your goal and when arrive, you are going to see many things. And what you see changes your vision. You will have to use, not only our eyes, but your intuition in order to stay on track. We already know the quote by ANAÏS NIN, “We don’t see things as they are, we see them as we are.”  This affects how we see things emotionally and mentally, with our physical sight and it also effects our dreams and imagination.

We are going to experience times where we have decisions to make and we seek reassurance. This is why it is important to have a personal philosophy.  Your personal philosophy is taking what you believe and have always believed to be important in order to maintain your integrity and not lose sight of your vision.  

Life as similar to a game of Janga, where there are constantly blocks being pulled out from under us. What is important is that all of the other blocks are solidly placed to keep your foundation strong. This is why it is important to pay attention to each of the seven aspects of wellness: because you are going to need the other six when one gets the rug pulled out from under you. When this happens, the greatest tool you can have in your pocket is your own personal philosophy. These words are your positive perspective, they will be your strength and what you will look for to recover. 

Seed #2 Know Your Personal Philosophy

MINDFULNESS" Choose a word or a phrase that suits your goal.  Something that when that piece gets pulled out and you cannot see the others side you can remind yourself of and trust in.  It is something so innate in you that you never want to forget.  It is always good to know this at the beginning of your journey because as we change, our vision can change and as our vision changes, we change even more. This word or phrase will bring you back to why you set out on this journey and what you are really looking for – so you will see it each time it is right in front of you. It is your integrity, your strength and your authenticity; all of which you can trust. 

MOVEMENT: Emotional – Third-Eye Chakra: Open your body to strengthening your personal philosophy for vision, integrity, flexibility and foundation. 

MEDITATION: A great meditation for your Third-Eye Chakra or as a preparation for mediation is alternate nostril breathing. Nadi Shodhana can be practiced by taking your right thumb and placing it on your right nostril and taking your right ring finger and placing it on your left nostril. Your pointer and middle fingers can rest gently between your eyebrows. As you breath in through your left nostril close the right with your thumb, then breathe out through your right nostril, closing the left side with your ring finger. Then breathe in through your right nostril, keeping your left closed, and out through your left, closing your right. Eventually you will be able to do this comfortably without needing your thumb and finger. 
When I was going to the most painful time of my life, when my middle daughter passed away and I had two more children to raise.  I knew I needed something to believe in, something grounding – that bright side I could look for during the difficult days.  I told myself that LOVE lives in our home and that it would conquer all; it would be the one thing when I had no strength that could trump all else.  I cannot tell you how many times this word had to be true for me through all of the many unknowns.
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MORE: Seed #2 is your personal philosophy. Today write the word or phrase that sums up what will hold you strong when you feel vulnerable. What positive mantra will you look for that you trust help you to see and show when your vision is challenged? So that you can say with confidence,” I AM HERE TO SEE AND TO SHOW.”

Up until now, the goal has been to try and expand your way of thinking from past beliefs that were maybe “within the box,” and instead go back to what you have always known “within your soul,” so that you can live your greatest and most authentic life with the success you were destined for. With this new sense of pureness of thoughts and confidence in yourself and your past experiences, I hope you will stay out of the box in your thinking, in order to remain uniquely you as you continue to create momentum towards your greater goals and dreams. The world needs your unique gift and your creations – I know this without a doubt. You also need to know your gift because this is the path that will lead you to following your  purpose and ultimately your legacy through passion. Your gift is your inner calling towards what you  seek to understand more of – and this too is what you will be called to teach.

Start to visualize your endgame, your ending or your legacy that will live on way past your own life. What do you really want to leave behind? How do you want to be remembered? 

Seed #1 Know Your Need To Succeed
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MINDFULNESS: No matter what your final goal or your immediate goal is, the ultimate reward that comes with achievement is always a feeling. This feeling is also what you need to succeed. Choose one word that is necessary for you to be at your best, to work your best and be most efficient, the word that will be your rope to get to the other side and what will be there when you arrive. What is the belief behind this need? This is also what you will more fully understand, what you will teach and it is what will live on, long after you are gone. 

Example words: freedom, peace, love, secure, respect, hope, enlightenment, wisdom, truth, protected, accomplished, complete, stability, faith, trust or connection. 

MOVEMENT: Spiritual – Crown Chakra 

MEDITATION: Picture yourself standing on the side of a mountain overlooking the most beautiful terrain of lush green. You are at the edge of a cliff, below you is a magnificent waterfall.  You are headed to the other side. You know you belong on the other side.  In your hand is a long sturdy rope and it is what you need to get there.  What is on the other side?  How do you know you will feel when you get there? You are not afraid, because you know this part of your great journey. Each time you set a goal, this is what it is like: getting to the other side.  You may or may not be able to see it, but you know that it is there and you know it is the next leap or stage that will take you to your ultimate endgame.  You know when you arrive in order to feel complete, you will need to feel something very special and unique to you. You also need to feel this now along the journey. This feeling is your rope and it provides you with the strength and determination to do what you have to do, learn what you have to learn and the ability teach this to others.
You throw your rope with confidence.  It stakes into a large tree and is taunt.  Will you  zipline across your rope or  will you walk across like a tight rope?  Whatever you choose to do, choose it now, feel the feeling as you shout, “I AM HERE TO KNOW AND TO TEACH.”

MINDFULNESS: Life’s compass usually points us in the direction to avoiding what has brought harm or sadness. But where does your happy compass point? To bring clarity to your authentic, joyful self, please join me today in this very profound 20-20-20 practice: The Next Step. Today’s journaling can be found at the bottom of the page.
The Next Step to Happiness is…

MOVEMENT AND MEDITATION: Today’s 20-20 begins with a meditation that will take you to a place in your past where you felt genuinely happy. At this half-way point, and now that our bodies are open and aligned, some of our 20-20 practices will begin with mediation. I also hope that you will journal today, if you have not started already. 

Beginning our daily 20-20 with meditation often inspires our yoga practice to take on an even greater force as our bodies are inspired to open deeper through intention; thus, allowing the light or the flame of happiness that is ignited through our meditation flow inwards. At the end of the practice there will be an extra 20 minutes to focus on your next steps. You can choose to do this as a mediation or you can journal – or you can do both. 

Take a moment to recall a time or era in your life when you felt the most joy. This may be a time during childhood, or it may be later in your life. You may have two or three times that come to mind. What do they have in common? What it was that made it so great and so very joyful. What you were doing, who is surrounding you, where you are? Feel, smell, taste that distinct awareness and pureness of joy in your entire being, when the world was at your fingertips. Allow each of your senses to distinctly remember the moments to create a longing for that same feeling again.

What is important to know is that that feeling of freedom, joy, love, simplicity, fearlessness, or however you would describe that time of you life, is who you are meant to be and what you are meant to feel today and each and every day. 
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Feeling this authentic joy in every aspect of your life, part of your body and in each chakra is the first step to recreating it – the next step is yours to take.

JOURNALING: Please write down in each aspect of wellness and in each chakra what your next step is. The step that you can begin today to bring this authentic joy into your life in a more profound way. 

Spiritual – Crown Chakra: What is your next step; that step will you take to solidify and recreate the person who knew and believed in joy and happiness? What will you do to honour your connection to the unknown, to the world of physics and energy and God and Spirit and the Universe, the way you did when you felt pure joy? What will you start doing today to have the faith of the most innocent child, the joyful person that was you?
Emotional – Third Eye Chakra: What did it feel like when you were happy? What did you see? What did you not need to see with your eyes because you could see it with your soul? What is your next step? What is one thing you will you begin doing today to see happy? 
Environmental – Throat Chakra: What did your voice sound like when you were happy? What did your laugh sound like as a child or when you were authentically joyful? What did you hear? What reverberated around you and echoed in and out of you and your surroundings? What words did you use – what were you saying? What is your next step to recreating that vibrational energy of happiness? What will you start doing today to change or joyfully improve your environment and what surrounds you? What vibrational sound will the words you choose make starting today? 
Occupational – Heart Chakra: What were you giving when you were the most happy? What were you receiving? What were you doing with your hands? What did your breath feel like in that moment?  What is your next step to making all of your dreams come true, by recreating the most joyful time of your life? Whatever you were doing, do today. Give that today. Receive that today. Let your next step be becoming that today. 
Intellectual – Solar Plexus Chakra: What did your stomach feel like during the most joyful time of your life? What did your gut feeling feel like? Free, clear, honest, trusting? Become that today by deciding on your next step to recreating that same feeling. Be happy. What is your next step to recreating this happiness from your core?
Social – Sacral Chakra: When you were happy, what was your passion? What were your relationships like? Who were you with? What were you doing? What was it about this time of passion that made you so happy? What is your next step to recreating that exact feeling of joyful passion and connection today? 
Physical – Root Chakra: The earth, your community, the world, your family … Home. What did the earth beneath your feet feel like when you were happy? Where did you call home? What was the earth or your world or community providing you with during that time of authentic joy? Feel that today by doing or beginning something physical, tangible, as your next step.  What step are you going to take to become who you were always meant to be?   

This practice was recorded on the January 2020 full moon, which is referred to as the Wolf Moon.  It is a p=practice to honour of the fullness and perfection that can only be found in nature  The wolf-pack expands...

​Today let's be reminded of the importance of our FRIENDS. They seem to come out of nowhere, yet somewhere, and are immensely important for our continued journeys.

MINDFULNESS: Today in 2021 we experienced a "ring of fire" solar eclipse.  I hope you woke with sunset to enjoy this perfect moment, when the. masculine sun shone behind the feminine moon. We all have a masculine side and a feminine side. Let this support of your left brain be an inspiration for your right brain... feel and do. Think about a time when the perfection of nature has inspired you to connect with others to that same depth. Everything you need to live your best life with the most energy and vitality is given to you, you just have to tap into it and BECOME that. Feel the energy and nutrients that our environment provides – everywhere from oxygen to negative ions to nutritional and medicinal plants and allow the rational of it all to finally unite in your mind, body and soul.

Let every phase of the moon be your reminder of your need to connect and ground to this earth with a magnificent prop of soft light.

The inspirational and healing qualities of nature are available in many forms, including what we see and can eat, and are also alive in the form of sounds, smells, and the many feelings that arise through touch – and emotion.  SHINE today... just shine.

MOVEMENT: Even though you may be doing today’s yoga and meditation at home, I hope you are inspired by my snowy effort and make a point of spending time outside.  Perhaps you can do a walking meditation or find a place outdoors where you can sit or lie undisturbed and put your headphones in for your meditation.  Hopefully you woke early to glimpse at the eclipse and feel the power. You can even do some of the asanas in your back yard or on your deck or somewhere you feel safe, where it is not wet or slippery. Be very cautious not to practice on uneven surfaces. One step at a time!  Stand tall and strong in a mountain pose, Tadasana; a tree pose, Vrksasana or raise your arms up high in an upward salute, Urdhva Hastasana and hold these poses as steady as you can.  Feel the earth beneath your feet, whether you are in winter boots or barefeet, and take in the energy from the earth below you as well as from  all around you.

MEDITATION: Wherever you are, and not only in today’s practice, but in all that you do, I hope you will notice your surroundings and feel the importance of being present and aligned – and how this begins with grounding and stable foot placement. 

MORE: We have lost sight of the powerful healing benefits from our natural food and natural environment. ALL medications and science initiated somewhere, and this was from past stories of our healing plants.  No one is going to live on this earth forever, but use what has been provided to be fully alive while you are here.  In this age of antibiotic resistance, what about first trying naturally occurring antibiotics – grown right in your own back yard? Think about planing to plant a herb garden or perhaps a full garden this summer. What could you plant that would provide you with some of the most beneficial healing remedies that you could freeze or preserve to use during the cold and flu seasons.? As a reflexologist, I often apply many natural roots and herbs to the soles of feet, which absorb right into the body to be utilized where needed. 

Thank you to Big Hill Springs Provincial Park and to Yamnuska Wolf-Dog Sanctuary for what you do in making our natural world a more beautiful place.  You are both gems of this earth.
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Namaste.

Give me twenty!  Remember those words? They meant 20 push-ups or 20 laps, usually to correct a behaviour.  Incorporating movement to change a behaviour is not a new concept, neither is reaping the health benefits of exercising for 20 minutes.  
 
MINDFULNESS: Think of one area of your life or one activity where 20 minutes used to be enough, and now if it is only 20, then why bother?  When did that way of thinking happen? I hope you start doing this 20 minutes again and know that it is enough.  And while you are at it, remind yourself that you too are enough and what you do is more enough.  

​This age of “never enough time,” leaves us feeling like we have to “make time,” which is illusionary because we can’t make time, it has already been gifted to us – we are alive. 
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MOVEMENT: Morning stiffness can affect people of all ages and gets more severe as we age.  Stretching before you even get out of bed is a great way to use your gift of time wisely and it helps to loosen those joints and muscles and remove any build up from the night.  Then, when you are ready, you can get up and enjoy some quiet “me- ’n-God-time” in the stillness of the morning or even later in the afternoon, while in meditation. Meditation helps remove any mental build up and prepares you to create with quality for quantity.

MEDITATION: Time for Gratitude Creates Gratitude for Time.  We often hear people say that they do not have time to meditate or that they don’t meditate because of “time.”  I can assure you that time spent connecting to the authentic self, the universe, spirit or to God is the best and most productive time you will spend in your day.  When you take the time to surrender all of your humanly and worldly worries to in meditation you can feel the burdens begin to lift, and as calmness takes over everything changes.  Your mind becomes clear, your heartbeat slows, any stiffness in your body disappears and you feel so small and insignificant, and yet so big and powerful at the same time because you realize that it is your burdens that are what are small and you regain your energy to get back your power with perspective. 
The more the world pushes you to do more and be more, the more time you need spend in meditation and to step back, set boundaries and think about whose dreams you are making come true.  Realize your greatest power, strength and most productivity comes when you do you.  You are enough.  The world needs your unique gift.

And then comes the exact answer you had been searching for. 

MORE: Tomorrow morning, June 10, 2021, set your alarm 20 minutes early to be up for sunrise and you might just get a chance to see the solar eclipse as the moon passes in front of the sun, creating a "ring of fire" around the moon.  Alignment at its finest.

“Happiness is when what you think, what you say, and what you do are in harmony.”   -Mahatma Gandhi

MINDFULNESS:  Remaining aligned in all that we do is crucial for optimization of body, mind and soul. It is living harmoniously in our movements, thoughts, words and actions, so that YOU are living your ESSENCE. This not only brings joy and contentment, but this is where we find the most success, we have the most energy, optimal health and prosperity. Living in alignment allows us to live with purpose and, therefore, presence.

MOVEMENT: Prepare to fly by remaining aligned and open in your chakras, your body's energy centres, so that you can live with the highest possible flowing energy, without injury. If if helps you, do today's practice in front of a mirror to see if your body is remaining in alignment.  You can also use a strap while doing today's leg openings to help support the spine's alignment.  

MEDITATION: In Sanskrit bandha means to lock, to hold, or to tighten. It also refers to a lock in and of itself. Before every meditation it is good to hold your bandahs, making sure they are aligned and awake, and then relax them while maintaining the alignment for harmony. There are 3 principle bandhas in the body, and a fourth that connects them. Together they produce our level of self-empowerment and self-control.  The bandanas are:

Mula Bandha: Is like a Kegel; if you are a man, contraction in the area between the anus and the testes. In Sanskrit mula means root, and thus Mula Bandha is the root lock.  

Uddiyana Bandha: Up from the Mula Bandha, is the Uddiyana Bandha. In Sanskrit uddiyana means to rise up. This bandha affects the energy in your diaphragm, stomach, and abdomen.

Jalandhara Bandha: In Sanskrit jalan means net, and dharan means flow. The Jalandhara Bandha is the throat lock that controls the flow of energy in the neck.  

Maha Bandha: Maha in Sanskrit means great, and Maha Bandha is the combination of all three aforementioned bandhas.  

MORE: When we practice yoga or meditation, or walk through life, to keep our energy up and flowing it is important to keep these areas of our body aligned.  I have to admit that compared to a year ago, when I pass by a mirror, I see my shoulders folding, leaving my heart and throat covered – perhaps protected. It is time to stand tall once again.

We Don’t See Things As They Are, We See Them As We Are. –Anaïs Nin

As we work on bridging the gap that may have formed in our inner and outer world over the past year, it is important to maintain a strong sense of self-awareness for self-empowerment and sustainable growth. This is essential to avoid confusion and congestion. Over the next seven days, we will focus on being present; the power of living in the present. Strong foundations require us to make the most of each moment, without over-attachment to the future – yet,  not losing sight of our future goals. This is the path to arriving securely at those perfect destinations. 

On this day, over a year ago, I wrote, "A little under the weather today, you can see some fatigue in my body, but this is a great sequence for recovery from illness – especially a chest cold or flu."  You can probably guess what I now believe I had. 

MINDFULNESS: What do you know for sure today? Why is this understanding or knowledge important to you? What transformations have you noticed take place already in the past week: body, mind and soul? What do you need to surrender?

You know things that others don’t know because you learned it as you. There is a responsibility that comes with knowledge and, therefore, this requires learning to surrender in each moment what you cannot control. In this, you can absorb the wisdom and maintain the courage to continue to be part of the greater change. What really transpires, depends on your inner response in each moment.
 
"Through awareness the hope is to create better and more positive habits and be a part of creating change. Be the change by creating and living positive, healthy, productive solutions that are beneficial to all. Our world needs that now more than ever."  Choose to be present in each moment and allow the positive to become who you are – not when you are.

MOVEMENT: This is a great video to keep on hand during any illness or during cold and flu season. 

MORE: This week, pay attention to your body and its responses. Discomfort is often much more obvious than comfort, but allow yourself to be aware of both. Listen to what your body is telling you as you simply feel the moments. Then, in time, perhaps the next day, take time to journal or contemplate what happened that caused the comfort or discomfort and come up with one idea for what YOU will do to be the change. In time, mastering your responses through awareness will become automatic for you and you will be able to read your body so well you will know what to do it in each moment with confidence.  This. Is. Transformation.

7 QUESTIONS TO CONTEMPLATE:
What was the situation?
How was I feeling emotionally?
What body part was affected?
What was the sensation in the body part?
What is this telling me?
What was the good or positive that I can create more of?
What was the negative?
What can I do to be the positive change?
The only time that matters is the present, what will I do today?

Our past includes our day. So when we refer to letting go of the past, that includes what happened in our day. Practicing yoga and meditation at the end of the day prepares one’s mind and body for a good night’s sleep and peaceful dreams – which, in turn, prepares you for an even better tomorrow. 

MINDFULNESS: We become what we remember. This is often affected by “how” we remember. What is whirling through your mind at the end of your days you would like to lay to rest? How does this mirror what whirls through your mind from your past that you know you need to release? This can become like a whirlwind, pulling in more and more of the same or similar experiences because that is what you are attracting. Why are you attracting it? Because you see it – with your eyes, your third-eye, your intuition, your various levels of consciousness and subconsciousness. This programming of our pineal and hypothalamus glands is our body's way of keeping us safe from danger. One is responsible for cycles and one regulation. So, if you are in fact safe, this is something that needs to be healed so you can rest.  If you are not safe, it is time for a greater change.
 
MOVEMENT:: Gather your partner, children and animals ​and join me in preparing for a peaceful sleep tonight with this Moon Salutation, aka: Bedtime Asana.

MEDITATION: Make peace with your day each day. Release, forgive and put to rest whatever negative cycle is repeating in your life so that tonight while you sleep you can wake and start your day on a positive note.

MORE: If you wake in the night or first thing in the morning, especially if there is a twinge of worry or anxiety, immediately think of three things you are grateful for. This one little practice is life altering and it was a saving grace for me after losing my child, when for months I would wake up with tears streaming down my face with grief or with the biggest brokenness in my heart and anxiety running through my body that you can imagine. I had to do something different and this was it. I had to “see” something different.

If you have trouble falling asleep, do what I call counting gratitude, instead of counting sheep. Go through each letter of the alphabet and think of something you are grateful for for each letter... Fall asleep with grateful thoughts from a to zzzzzzzz.

Each time we embark on an intentional or unintentional transformation or change, there is always that space and time called transition. In a perfect dance it is the moment when one is suspended in mid-air, or when two partners are reaching for each other, yet there is no contact.  It is the top of a deep inhale, the second before the exhale.  It is a time of anticipation, where one remains fairly still to be sure not to miss the next beat.

There is a song by Reba McEntire, where she sings, "If I had only known it was our last walk in the rain..."  It was a song she wrote after a great loss of her own. Embrace all of the elements that transpire along your journey, don't wait for the sun to shine, learn to dance, walk and run, with grace and LOVE – in the rain.

MINDFULNESS: What word or words come to mind when you imagine this suspension in time? Excitement, trust, hopeful, focus, beauty, freedom?  Perhaps that is how you are feeling today.  Will you choose to walk, dance or run in the rain today?  Who will be holding or reaching for your hand?

Today you are swinging and twirling, waiting to exhale, to leap or land, to catch or throw, to begin or end.  You are in mid-air.  And remember: this as your life, your only show!  Make it beautiful.

MOVEMENT: Transition to Wild Thing

MORE: Try to incorporate walks into your days or weeks.  As you do, feel more a live with each step, each breath.  Whenever you feel you need an emotional boost or to clear your head, get outside and enjoy a 20 minute walk; rain, snow or shine.  As you walk, look around.  Look up at the sky, down at the ground, far to your right and over to your left.  You will not only reap the benefits of fresh air and notice the beauty around you, but you are also using both sides of your brain as you step your feet, move your eyes and swing your arms.  Think wild.  Your heart will thank you.  Your entire mind, body and your soul will thank you. 

Life is not about waiting for the sun to shine, it is about learning to dance in the rain. – Anonymous

On the path towards our dreams sometimes we must reconnect. The word stray is a significant word on this journey to our dreams. One of its synonyms is isolate, which is very telling as to what happens when we are lost in life. Ironically, those words were the exact words I wrote at the beginning of 2020 – and for the past year, ISOLATE is what we all experienced. What does that feel like and how has it caused you to STRAY from your dreams and your purpose? When one has wandered too far ALONE, there is a loss of connection: with one’s self, others and the Universe – with God. Isolation leaves us vulnerable to become preyed upon and fall victim; yes, even for introverts.  We all need a pack to roam safely. It takes a warrior to RISE and lead us HOME.

Find gratitude for discomfort, discord or discontent in your life or in your body because it is that exact "dis" that is creating a desire for change. Let this guide you like a compass to take you where you need to go.

MINDFULNESS: Because your life is like ecosystem, it is inevitable that whatever is occurring in one aspect, you will see the exact "word" is somehow recurring in every aspect. Sometimes it is helpful to look at an aspect of wellness that is going well and find a word to describe what is slightly “off." This can help you bring clarity to what you need to do in an aspect where you need to stand up and be a warrior. 

For example, If the occupational aspect of your life is going well, yet you have turbulence in other areas, what is one "feeling," one "word" to describe how it can be improved.  How can this guide you to bring more of that word into the rest of your life?  Plant the seeds that are the opposite in your entire ecosystem.

Wayne Dyer said that a habit is a habit until you realize it, and then it is a choice. You may have habitually been creating this or doing this one "word" but starting today, it will be a choice. 

MOVEMENT: Dancing Warrior. Move with grace, and humility and kindness. That is the strength of a true warrior. 
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MEDITATION; Dreams do come true, often they happen silently and so slowly. Like each flake of falling snow that accumulates to one day cover the entire ground, one day you too will wake up and realize you have arrived.

MORE: Go confidently in the direction of your dreams. – Henry David Thoreau​

Whatever transformation is occurring for you through the goal you set, it is something that you need – a new beginning of sorts.  Yet, it is always important to know when to hold 'em and when to fold 'em.  Astaya is Sanskrit word that means non-stealing. There is always a time to fold 'em or, better put, surrender when what you are trying to accomplish, even with the best intentions, becomes stealing. You may be stealing from another's experience or growth, the earth or even yourself, when you are not honouring your purpose and body.  So, today I ask you to learn to give yourself permission to quit. 
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MINDFULNESS: Not giving ourselves permission to quit or at least step back and make adjustments that better serve our needs and  purpose, is often why we find ourselves forced into a change. Sometimes this is gentle and sometimes the change is not so gentle.

Take a moment to recall a time when, instead of treating yourself lovingly, you pushed through. How is your body or your life now seeing the effects of that past self-abuse?  What do you need to learn from that experience? I promise you that if you don't learn, something similar will be repeated and with each repeat it gets a little more difficult.

Giving yourself permission to quit means that before you jeopardize yourself in any way, you will listen to that little voice in your head and follow your gut instinct.  If a situation does not feel right, it usually isn’t.  Respect your own wisdom and the wisdom that is constantly offered to you by God and the Universe and surrender.  It is very important in these 20 days that you modify where you need to. Rest when you need to and push where you need to because this is your journey. 

How have you allowed self-destruction or self-sabotaging, instead of giving yourself permission to quit? How did that make you feel?  What is one word to describe that feeling?  What is the opposite word?  THAT is what you need to choose – for YOU.

Surrendering before you get to that point when you need to quit or you begin to self-destruct allows space for your Higher Power, God or the Universe to enter and be a source of strength.

MOVEMENT: There is a difference between heat and fire, don’t allow yourself to burn to ashes, while at the same time know that a little heat is good.  While continuing to make a daily commitment to succeed and to make positive change, build trust with yourself by always giving yourself permission to quit before you self-destruct in any way.  It is knowing the difference between an injury or trauma and a hurt.  Do you just need a rest or do you need  to recover? 

MEDITATION: Surrendering involves letting go of the ego – the need to be it all and do it all on our own, without faith. Today let go... and trust that all of the tiny ripples you created will be taken over by a power greater than your own and create the waves. 

MORE: To sleep, perchance to dream. – William Shakespeare

When we think about or hear the word “core” we often think about our front six-pack area.  But, it is also our mid to lower back and our digestive system and our gut instinct, When we relate this to our life, it brings to light that what we take in, mind and body, is very significant in how we stand and move forward. No matter what your past involved, let it be part of your strength for your future, not a weakness, by releasing the toxicity and keeping the vitality. 

​MINDFULNESS: As difficult as change is, without it, there would be no life; therefore, whatever transformation you are embarking on, make it part of the twists and twirls and swirl it into the dance of your life. Make THIS change, this transformation a beautiful part of your forever dance of life. 

​Today in your journaling I hope you will solidify or perhaps simplify your goal so that it is obtainable. Keep your longer-term goal(s), with faith that it, too, will evolve through this process. Know what you really want to see transpire in your life in 19 days to build a new foundation, higher than before; one that will help you reach the sun in the days and years to follow. What is the great need in your life in your life right now for fulfillment? Why is this important to you or why do you want to make this life change? Write that down.  What do you need to filter to reach this goal? What aspect of your life do you need to do this most for? The seven aspects are: Spiritual, Emotional, Environmental, Occupational, Intellectual, Social and Physical. Let the shit go. Make conscious choices as to what you are going to feed your body – and your mind – and filter out the rest. 

MOVEMENT: Today, as you twist, look forward and behind you.  Allow the movement to be part of strengthening the core of your being. You will automatically release what you don’t need and allow what remains be nourishing, solid, confident and strong. 

MEDITATION: What memory stands out most for you from the last year? What significance does it have for you today and for your future? Whether your memory is pleasurable or a difficult, recall the beauty and warmth – the positive that grew out of the experience. I know there was beauty and warmth involved or it would not still linger.  Embrace that warmth and allow any negative to fall away. See how it affected you in who you have become, where you want to go or do, and how it is now a part of the core of your being. 

More: Drink fresh lemon water daily; it is so good for your kidneys. Enjoy each glass of water and feel gratitude for this simple pleasure as it cleanses your insides. Bring clarity to your life, inside and out.

And then, be Still.
Namaste.

Here we are again!  It's a new year and a new beginning.  So, why you doing this 20-20 Yoga & Meditation today? What do you really need right now in your life? How is that different from a year ago? How is it similar? Please take some time to think about your goal, your dream or your hope? Perhaps you will have seven, one for each aspect. What would you like to quit, to lose, to start or win? Who are you today? The ultimate goal in life is to realize, become and live one’s true essence and, in this, become and live one's true purpose – all of which stems from YOUR unique gift. What is your gift?

I recommend that you do the MOVEMENT and MEDITATION before you embark on the MINDFULNESS today. 

MINDFULNESS: Please take a few minutes today to write yourself a letter that you can read at the end of this 20 day journey. Your letter should include how you are feeling today, what you aspire to feel and to become, your goals. It should include your long-term dreams, but even more importantly your short-term goals. Be sure to express how you feel about taking on this challenge. Write what end result you hope to achieve at the end of these 20 days. And, most importantly, WHY do you desire or have a need to do achieve this goal?  After you have read your letter at the end of this 20 days, I hope you will then put it away to be read again in one year’s time, so that you can see how far you have come and celebrate this person you were always meant to be.
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MOVEMENT: Today we begin with simplicity in our movement. Open, breathe and receive.
MEDITATION: In today's meditation we will connect with each of the seven main energy centres of the body, the chakras and the corresponding aspect of wellness.  Allow yourself to FEEL.
MORE: Some items you may need during this program are a yoga mat, yoga blocks (or thick books), a blanket, a bolster (or pillows), a strap (or rope or belt), a stool, a chalk board or slate and a scribbler or journal.  As a writer, I recommend keeping a journal or having a scribbler close by to write down your thoughts, feelings or goals at the end of each class or as they come.  This is not necessary, but it can be helpful as part of the mindfulness. Yoga and meditation often bring forward words or ideas that are very clear, yet can be difficult to place in your life; like a piece of a puzzle.  Keep that piece and one day you will know exactly where it is supposed to be. 
If it is true that we often turn around or go back to see how far we’ve come, journaling keeps us from having to literally go back because you can simply open your own story and read the a page in your own history.  Often we realize, not only how far we have come, but how wise we have always been – and have gratitude for that wise and brave soul who embarked on the journey of transformation. 
Disclaimer: You should always consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising. Consult with your doctor if your smoke, have high cholesterol, are obese or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it.  If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. Yoga is about honouring your own body and in preparation to meditate.  You can do your program in the morning or in the evening and you may even decide to separate the yoga from the meditation.  Do what works for you and remember that you can always modify.  Every move can be simplified.  No one is around watching you so do what feels right to you.  During these 20 days you may feel yourself open up to a sense of joy that you have not experienced in a long time. There may also involve some discomfort, perhaps a little heat, tears may even fall and at times when chakras open, there may be some confusion if you are going through a detoxification, but it should never involve pain.  Drink lots of water, get your rest, go for walks outside and be happy.
Namaste.

Mindfulness: We become what we remember. This is often affected by “how” we remember. What is whirling through your mind at the end of this day that you would like to lay to rest? How does this mirror what whirls through your mind from your past that you know you need to release? This can become like a tornado pulling in more and more of the same or similar experiences because that is what you are attracting. Why are you attracting it? Because you see it – with your eyes and your third-eye, or your intuition. It is your body’s and nature’s way of keeping you safe from danger. So, if you are in fact safe, this is something that needs to be healed and put to rest. 
Movement: Moon Salutation or as I like to call it Bedtime Asana. My dogs love doing bedtime yoga with me so you can see in the video they are feeling very left out this time. They too reap so many benefits from a joyful, grateful and peaceful end-of-day practice. Moon Salutation can be done at any time during the day and is known for its calming and cooling effects. It is a simple and wonderful practice to do with your partner at the end of the day to silently create an ambiance and energy of connection.
Meditation: Make peace with your past by making peace with your day – each and everyday. Release, forgive and put to rest whatever it is so that tonight while you sleep you can prepare yourself for a positive tomorrow when you will see and create new and wonderful memories. 
More: If you wake in the night or first thing in the morning, especially if there is a twinge of worry or anxiety, immediately think of three things you are grateful for. This one little practice is life altering and it was a saving grace for me after losing my child, when for months I would wake up with tears streaming down my face with grief or with the biggest brokenness in my heart and anxiety running through my body that you can imagine. I had to do something different and this was it. I had to “see” something different. If you have trouble falling asleep, do what I call counting gratitude, instead of counting sheep. Go through each letter of the alphabet and think of something your are grateful for. Fall asleep with grateful thoughts from a to zzzzzzzz.

SEE MORE 20-20 YOGA & MEDITATION FOR TRANSFORMATION.