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10 Mindfulness Tips For Driving Cross Country With Your Toddler & Pets

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I have been traveling internationally with my daughter since she was 5 months old. I have been single the majority of that time, but never really alone because I have had the Universe’s wind at my back, directing and protecting me the whole way. When you have an inner calling, follow it.

My daughter and I have been to Costa Rica, Peru, and Nicaragua several times over the last 3 and 1/2 years. I love traveling with her. Being alone with a baby or toddler opens up the most magical doors into the hearts of fellow travelers. You find yourself in this special club called, “Parenthood,” and other parents become your tribe when you least expect it. I have had mothers that I just met seconds before help me with my luggage, airport security help me dash lines, and women from all over the globe treat us as their own family when they barely even know us. The fact is, a parent knows another parent in a way that no one else does. It’s a very special bond. Just remember that when you are traveling alone with your child you are definitely not alone. I believe that when you have faith that God will protect and guide you, miracles will happen in unexpected ways.

I recently had the opportunity to go out West for a month to teach and assist a mother run yoga studio that specializes in Prenatal + Postpartum care for mothers and families in their community. If you are ever in San Diego and want to visit this studio, it’s called Nature’s Whisper. They have on site day-care and incredibly knowledgable, skilled yoga and wellness teachers. I give this studio 5 stars!! Seriously amazing.

…and you read that write. Me. I drove cross country. 1 toddler. 2 cats. What!?

Why? I wanted to see this country. Up until the moment I left, I had seen more of other countries than of my own. I feel really grateful to have had the opportunity to do so and last year it was one of my goals to see more of the United States of America, and let me tell you, I feel so happy that I did. This is a gorgeous country with so many different landscapes and cultures. It made me feel really in love with being here.

I drove from Maryland to California & then I drove back a month later. I learned that when thoughtfully planned, a parent can absolutely go the distance literally and figuratively, as I have noted time and time again with our international air travel time for my travel yoga and surf retreats.

I believe that travel is one of the best forms of education. Getting to know different landscapes and cultures creates a well rounded, respectful, loving, outgoing, and grateful little. 

Here are 10 Mindfulness Tips For Driving Cross Country With Your Toddler & Pets

  1. Set an intention. Just like you would with a yoga class, set an intention for this incredible opportunity to BE with your surroundings, your SELF, your child, furry friends, and with God. Write down your intention before you leave and carry it with you. What do you want clarity on in your life? What do you want to dedicate this road trip to?
  2. Create a playlist. Spotify, Audible, and iPhone Podcast/Music playlists were life savors. I had an array of different music, audio books, and podcasts for different moods and time of the day. Anything to keep my mind alert. A new favorite podcast that kept me laughing was, “Girls Gotta Eat.” Thank you girls for being such boss babes. You rock.
  3. Prepare food, first aid kit, tire chains, stops, and activities for your little. While you won’t be able to plan for every stop, be mindful of where the gas stations and food stops are. Superfoods were ESSENTIAL for my brain power. If you would like to learn more about this fortifying superhuman deliciousness that I have been personally using daily for over 2 years email me now at Explorationsofself@gmail.com. Prepare a lot of fresh food that you won’t be able to find on the road to keep your kid and yourself happy. Bring a lot of animal food. Stay hydrated by bringing a lot of water. Bring an etch-a-sketch, books, and whatever little toy friends your little loves to play with. You can’t be over prepared here! You will be on the road for about 40 hours total. The more you bring with you, the less pit stops you will need to make off of your chosen path.
  4. AAA. Life savor. 2 of my yoga students from home suggested I get AAA for road insurance and trip planning a week before we left. They helped plan my entire trip and booked my hotels. Having them book my hotels took so much off of my plate. They found pet-friendly places to sleep which gave me a goal every day. I knew where I was going and how many hours I would be driving which helped me mentally prepare for the day ahead. I suggest taking about a week for your trip. That will give you about 5-8 hours drives each day.
  5. Get an atlas & check the weather reports before you leave. Remember that your phone could stop working at any time for any reason. Get a tangible map. Look at that map before you leave, on some of your stops. Get to know where you are. Look at your route. Relying on technology alone is never a great idea when you are on your own. Be smart! Check the weather before you leave. Make sure you’re not going head first into a snow storm. Take another route. AAA can help with this as well, but make sure you look, too. Take the reins a bit here. Be responsible!
  6. Practice yogic breathing techniques. Not a yogi? That’s ok! Practice breathing slowly in through your nose for a count of 4 and out through your mouth or nose to a count of 4 if you start to feel anxious or stressed. This will calm down your nervous system while in traffic.
  7. Positive mindset. Day 1 or 2 is exciting. Beyond that it can become a little repetitive. Stay positive. Catch your mind in those negative loops and shift your thoughts to what excites you! For instance, “I am so excited to have this opportunity to do something not many people have done!”
  8. Yoga in the morning before you leave. I highly suggest doing yoga in the morning before you leave. Even if it’s a 5 minute sequence to open your hips and stretch out your hand, neck, back, legs & shoulders. This will help prevent physical pain, stimulate your parasympathetic nervous system, and keep your mind alert!
  9. Make sure your animals stay hydrated. Keep those furry friends hydrated. Go to your local pet store and get travel friendly water / food, containers, relaxation foods (We loved these soothing hemp treats) litter boxes, toys, and travel carriers. We brought one of our kitties blankets as well so that they would have their scent on it and feel comfortable.
  10. Do not text and drive. Don’t TEXT AND DRIVE. Come on, now. Just don’t!!! Eyes on the road.

I am so happy that we were able to do this trip together. It brought us all closer together. My daughter will never be this age again and I savor every moment of it.

Believe in yourself. Whatever your reason for driving across the country, with a well planned trip, good FAITH, and a positive mindset, you will absolutely be able to reach your cross country goals with your family.

 

Join Alana for, “The Joy of Being,” A Yoga Escape to Bali, Sept 12-20, 2020!!! Mention this blog article and receive $100 towards your tuition! Email us now: Explorationsofself@Gmail.com or Register now: https://explorationsofself.com/retreats/

 

Love,

Alana, Founder of Explorations of Self

Mother, Yoga Teacher, Nutrition Specialist, Travel Retreats, Surf Lover, Writer

 

 

 

You Will Question Everything You Know When Aligning With Your Soul Purpose

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In the process of Becoming the most Divinely ALIGNED version of yourself, you will question everything you know.⁣
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I am in process during this time in my life. I barely recognize the person I was emotionally a year ago. I have been stretched through spiritual and emotional growth so much this year, it’s unreal.⁣

& then I look back to 2 years ago….. & then 3, 4, 5…

I have grown mind/body/Spirit substantially every 6-12 months ever since I chose to embark on the Spiritual Path of unpacking old traumas, stale beliefs, learned and unconscious destructive patterns over 10 years ago.

I choose to believe with every fiber of my being that every single experience and relationship that I have had, completely & totally has been there for MY BENEFIT.

I choose to do the work with my Creator to heal facets of myself so that I can fly like the Phoenix and rise out of the ashes to newer Heights.

It’s not easy. The ego… everything that makes us HUMAN, loves to keep us comfortable, and yet, it’s much more challenging to stay stagnant in your Spiritual growth. Your most Spiritually Aligned Self is beckoning you to be liberated. In yoga we call this, “Mukti,” and in Hinduism & Jainism it is know as, “Moksha.” I quite like the definition of Moksha found in the Merriam Encyclopedia:

Definition of moksha

Hinduism & Jainism
: release from samsara and liberation from karma together with the attainment of Nirvana for the Hindu or kaivalya for the Jain : salvation from the bondage of finite existence

 

I don’t know about you, but YES, absolutely YES, PLEASE.

What a gift Self-Awareness & Self-Work is because it reminds us to continually empty ourselves of anger, resentment, and fear. It reminds us to look at the places within ourselves that scare us and give those places a name. In Tantric philosophy, The Tantric Goddesses started out as fearful beings, who reaped havoc as they were living in a constant state of fear. As soon as these beings were face to face with their own destructive habits, they were shown the illusion of what they were doing and gave each habit or Samskara a NAME. From that very simple, not EASY, but simple act, they began to surrender to the TRUTH or Satya. From that TRUTH they were shown compassion and thus became transformed into Mothers. They in essence began to Mother their own inner child…. these Mothers turned into Goddesses… Fully embodied in their Truth of Love and Light..

When you call out the underlying emotion, memory, or root of why you are experiencing a so called negative emotion or habitual pattern, you are shedding light on WHY. When we shed light on why and what disrupts or blocks us from inner PEACE, we can start to understand where this belief came from. Understanding is the root to all compassion. This becomes mothering. You begin to give your inner child the mothering it always desired and once you start to do this, you will begin to shine brighter than ever because your inner child will feel safe and supported. You will stop self-sabotaging and you will begin to self-heal. Healing will attune your mind, body, and Spirit to the vibration of gratitude and JOY.
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“To be fully alive, fully human and completely awake is to be continually thrown out of the nest. To live fully is to be always in no-man’s land, to experience each moment as completely new and fresh. To live is to be willing to die over and over again.” ~Pema Chodrun

I’m so grateful.⁣
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Shedding the skin of who you once were to become the person you were always meant the BE takes time… be patient and loving with yourself. Roll with the tides of your evolution & TRUST that ⁣

Everything is happening in Divine timing… ⁣
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✨Stay in the moment.⁣
✨Keep returning to your breath.⁣
✨Keep taking action daily toward your Soul centered visions.⁣
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What are you releasing to create space for the new YOU? Write it down, share it with someone you trust. Begin surrounding yourself with positive and loving community if you haven’t already. If you need support, I offer 1 on 1 Lifestyle Coaching, and do not hesitate to reach out: Explorationsofself@Gmail.com

Much love with deep honor for your Soul Aligned Path and Purpose on this beautiful planet,

Alana

 

Alana is the Founder of Explorations of Self, single mama, international yoga and dance teacher, surf and yoga retreats, happy digital nomad entrepreneur, lover of LIFE.

Harness Your Inner Strength, Truth, & Sensitivities with This Full Moon in Taurus Ritual!

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This full moon’s theme:

Gravitate towards the things, people, and places in life that make you feel good, nourished, happy, & supported.
Shed the things, people, and places in your life that do the opposite.

For me, one of the places that offers nourishment and respite is nature. During today’s full moon in Taurus, the Earth element is beckoning to us to harness our inner STRENGTH, truth, and sensitivities.

 

Your full moon ritual today:

Alana Roach, Found of Explorations of Self Photo by: James Trudeau

Get outside. Even if it’s for a few minutes. Ground yourself in the beauty of nature, and as you do, journal on what lights you up inside! Ask yourself, “What makes me feel good, nourished, happy, supported?”

Write your heart out, don’t stop until you’re really done.

This is your full moon ritual. Tonight, go back outside with your piece of paper, and burn it under the full moon light with a silent prayer of, “Thank you,” to the Universe as you watch the smoke carry your full moon intentions away, reflect on the aspects of your ego that you would like to release… let them go with the smoke as well.

When you free yourself of the past, the present moment is an opportunity to lean into your best self more than you ever have before.

Remember, anything is possible, and you are a co-creator with the Great Spirit that made the stars, sky, Earth, cosmos.

Belief is everything.

Re-direct your intentions to the positive, always, always, always.

Much love,


Founder of Explorations of Self

11 Ways To Fill Your Home With Hygge.

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I was inspired by the Danish term for simplistic, cozy living after a friend sent me an article on it a few years ago. Hyggehouse.com describes it like this.

“Hygge (pronounced hue-guh not hoo-gah) is a Danish word used when acknowledging a feeling or moment, whether alone or with friends, at home or out, ordinary or extraordinary as cozy, charming or special.”

Hygge is practiced in the homes and hearts of the Danish, and in the home and heart of a lot of inspired families around the world, including ours, due to it’s exposure through countless articles and books on the subject circulating throughout the internet.

Hygge is that feeling you get on a rainy Sunday. The feeling that makes you just want to curl up in bed and read a good book with some favorite snacks in arms reach. I LOVE cozy living and practice it daily.

Here are 11 ways I practice Hygge at home whether I am literally at home or in a retreat center somewhere in the world.

  1. Warm cocoa or tea.
  2. Cozy blankets.
  3. Candles.
  4. Good smells.
  5. Baths.
  6. Board games.
  7. Books.
  8. Journaling.
  9. Togetherness.
  10. Decorating with plants and good lighting.
  11. Unplugging from the internet and other electronics.

How you practice Hygge?

Author:

Alana Roach

Owner & Director of the Explorations of Self Travel Community

You Can Thrive.

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There was a time in my life when I would have given anything to escape. You know what I mean. When you experience something so devastating that all you want to do is get out. You start to question things and numb out until one day you can’t do it anymore. You reach a breaking point and there are two choices.

 

1.You can thrive

 

2. You can wilt. 

Choosing to thrive takes guts. To thrive is to be ALIVE and show up no matter what. You won’t make a wrong choice when you CHOOSE to face the truth in the right here and the right now. You can not lose here.

Living is FULL of emotion. Full of ups and downs, twists and turns. Don’t live in the why. Live in the how.

How can you do it?

How can you succeed?

How can you LOVE.

How.

How.

How.

Rest assured that this will take time. Your journey was meant to be long and full, dear ones. You are sitting on the precipice of something exquisite and no one can do it but you.

You are so full of potential. So ridiculously SMART. So wise in your animal skin. Awaken to that Truth.

Choose to help another by living fully in this lifetime. Express your unique paint brush and sound unlike anyone else who has come before you.

I dare you.

I dare you to step up and step IN to your POWER. 

With love and so much light and respect for your incredibly journey on this Earth,

I thank you so much for being you.

Sincerely,

Alana Roach

Owner & Director of the Explorations of Self Travel Community

A Yoga & Meditation Practice to Balance Your Throat Chakra during Mercury in Retrograde

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Hello EOS Community,

This month’s pose is, “Plow Pose,” aka “Halasana,” (In Sanskrit, India’s sacred language of yoga) accompanied with the fifth of the 7 main energy centers in our body called the, “Throat Chakra,” or ,”Vishuddha,”in Sanskrit which translates to, “Especially pure.”

This blue, 16 petaled lotus of the throat chakra is located in your throat.

This energy center governs our ability to speak our inner truth through accepting our authenticity . When balanced, not only will you be able to express yourself with confidence and compassion, but you will also be a great listener.. You will have a sense of personal integrity and honor. Maintaining a regular chakra balancing practice is necessary to cultivate the dance between communicating and listening, which is ESSENTIAL during this month’s Mercury in Retrograde.

Halasana pose helps to nourish our throat chakra by activating our glandular system & directing the life force energy of prana to this center for activation.  If this is your first time in Halasana, or you have a tight back,  grab a chair to place behind your head for the feet to rest on, please do so now. You can also grab a block or a folded up blanket to place under your hips for support in this posture.

Let’s begin.

1. Lie down on your mat after doing some gentle warm ups.

2. Breath in, and draw your knees in towards your chest, holding your knees with your hands, while gently guiding your shoulders and head towards the earth.

3. Allow your entire back body to feel as though it were melting into the earth.

4. On an exhale, allow your feet to draw up towards the sky, keeping your head and shoulders rooted on the earth while breathing deeply, start to lift your lower back off of the earth, either placing a blanket or block underneath of your tailbone or walking your hands towards your mid back, fingers facing upwards. Shimmy your shoulders underneath of your chest a little more, while walking your hands as close to your shoulder blades as possible. Keeping your gaze at your toes or the sky directly above your head, start to breath deeply in and out through your nose while slight constricting the throat.

5. Visualize your throat chakra in the center of your throat as a swirling 16 petaled blue lotus flower. Every breath in you see your flower grow brighter and brighter, and with every exhale you see it spin faster and faster. As it spins, you may notice old energy leaving this energy center as dark and oily drainage. This is completely natural and to be expected during this meditation. Breathe slowly and rhythmically.  Syncing your breath with your visualization will enhance this sadhana or spiritual practice.

6. Stay with the visualization for 15-20 breaths, and then slowly release your hands to use them as breakers while you unwind your spine vertebrae by vertebrae back down to the Earth. Stay in Savasana or Corpse Pose for a few minutes to allow this posture to marinate.

7. Feeling grateful for this time that you have taken to connect with yourself, smile softly, and blink your eyes, slowly coming back into the room to continue on with your day, a little more centered, calm, and happy.

Stay tuned to our weekly emails over the next 3 weeks to journey through yoga asana and the remaining 3 chakras!

Namaste,

Alana

Owner & Director of the Explorations of Self Travel Community

A Powerful Sadhana for the Spring Equinox

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Namaste EOS Community!
 

Happy Spring Equinox!!! This is such an amazing day for this post! The solar plexus chakra is directly in alignment with the new energies we are arriving with in this new Spring season. This is a time to really own our destiny’s work and live out our dreams! It all begins with owning your power with GRACE.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our Light, not our Darkness, that most frightens us.”

-Marianne Williamson

So, in lieu of planting our seeds of our deepest desires and hopes, this week’s practice will include “Cobra Pose,” aka “Bhujangasana,” (In Sanskrit, India’s sacred language of yoga) accompanied with the third of the 7 main energy centers in our body called the, “Solar Plexus Chakra,” or ,”Manipura,”in Sanskrit which translates to, “Jeweled City.”

This yellow, ten petaled lotus solar plexus chakra is located in your abdomen, right above the navel.

This energy center governs our self confidence, well-being and personal power. Are you ready to really go after what you desire? What is your destiny? This is the center that reminds us that all of these things and more are possible. When this center is out of balance, one can become angry, depressed, and suffer from an over all low self-esteem. On the other end of the spectrum. Maintaining a regular solar plexus chakra balancing practice is necessary to feel motivated in pursuing your passions

 

As we enter the Pisces/Virgo full moon on March 12th, we  prepare to let go of that which no longer serves us, in order to planet new seeds for the Spring Equinox on March 20th. So, in order to get clear on what we WANT, and also to become ready to let go of what we do not, it is essential that we take the time to become centered through yoga and mindfulness practices

Cobra pose allows us to develop flexibility and strength in our lower back, while nurturing the lumbar spine.

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Let’s get started!

1. Come on to your mat with your belly facing down.
 
2. Place your forehead on the mat and draw your hands underneath of your shoulders, palms facing down, fingers wide.
 
3. Allow your pelvis to stay neutral. Guiding the bottom tip of your tailbone towards the earth, while lengthening the crown of your head towards the sky.
 
4. Breathe slowly (Think of breathing up and down the length of your spine) drawing the tops of your feet into the earth and slowly peel your chest up, guiding your shoulders down your back, while keeping your head and neck in alignment with your spine. Keep your elbows close to your side body (Not bowing out.) Only come up as much as the spine allows WITHOUT straining. Once you have found your edge, stay there and find the gentleness in your cobra pose while we hold…
 
5. Visualize your sacral chakra as a swirling 10 petaled yellow lotus flower. 3 inches below your naval. Every breath in you see your flower grow brighter and brighter, and with every exhale you see it spin faster and faster. As it spins, you may notice old energy leaving this energy center as dark and oily drainage. This is completely natural and to be expected during this meditation. Breathe slowly and rhythmically. Visualize what you would like to manifest for your life over the next year. Really see it in your minds eye & feel it in your body, as if it were your reality right now. Do this for at least 5 minutes. Inhale through the nose slowly, and exhaling through the mouth while creating an, “O,” shape with the mouth as you exhale slowly. Syncing your breath with your visualization will enhance this sadhana or spiritual practice.
 
6. Slowly release your chest, shoulders, neck & head back onto the mat.
 
7. Feeling grateful for this time that you have taken to connect with yourself, smile softly, and blink your eyes, slowly coming back into the room to continue on with your day, a little more centered, calm, and happy.

Stay tuned to our weekly emails over the next 4 weeks to journey through yoga asana and the remaining 4 chakras!So much love,
Alana
BIO : Alana Roach  is a International Yogi currently based out of Annapolis, MD. Formerly adorned by the city lights and the busy streets of America, she was then whisked away by the illustrious path of yoga and took to traveling the world to share it with others. A few years back she started to write about the transformation she undertook by  practicing conscious meditation. Her passions became her career and she now holds RYS Teacher Trainings & International Retreats, Health Coaches, and writes every opportunity she gets. In her spare time she loves cuddling with her daughter,  surfing, being in nature, and living amongst her ever growing and global loving and conscious community. She is on Facebook , Instagram, Twitter, and can be reached by email explorationsofself@gmail.com & for health coaching at SelfHealwithAlana@gmail.com

Yoga & Chakra Visualization Practice for the Full Moon & Spring Equinox

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This week’s pose is, “Cobbler’s Pose,” aka “Baddha Konasana,” (In Sanskrit, India’s sacred language of yoga) accompanied with the second of the 7 main energy centers in our body called the, “Sacral Chakra,” or ,”Swadhistana,”in Sanskrit which translates to, “Your own place.”

The orange, six petaled lotus sacral chakra is located 3 inches below your navel at the lowest portion of the lumbar spine. It bares a crescent moon symbol in the center, representing the moon phases and the connection to the element of water which calls us to be fluid in thought and action during the lunar phases, because we all made up of about 50-65% water.

This energy center governs our sense of sensuality and creativity. When we desire to manifest something new in our life, it is important to harness the power of our sacral chakra. When this center is out of balance, one can become addicted to that which can not provide true fulfillment (Think substances, food, gambling, or sex.) On the other end of the spectrum, it is common to feel depressed, or a lack luster in their life whether it relates to relationships to self or other. Maintaining a regular sacral chakra balancing practice is necessary to feel grounded through life’s ups and downs while staying in touch with the way we choose to relate to the world and those in it. 

As we enter the Pisces/Virgo full moon on March 12th, we  prepare to let go of that which no longer serves us, in order to planet new seeds for the Spring Equinox on March 20th.

So, in order to get clear on what we WANT, and also to become ready to let go of what we do not, it is essential that we take the time to become centered through yoga and mindfulness practices

∞

Cobbler’s pose allows us to get in touch with pelvis while gently opening the hips, activating this energy center.

Cindy embodying her inner goddess in Playa Nosara

If you would like a more restorative variation of this pose, grab a couple of pillows and a folded blanket, and let’s begin.

1. Fold the blanket in half or thirds so that you have a half a foot length to sit on. If you have 2 pillows, place one on either side of you in arms reach. Come to sit on the edge of your blanket to gently raise the hips if your groin and/or hips are tight. Remember, the blanket is optional. First extend your legs out in front of you while breathing slowly in a soothing rhythm. Draw your awareness within your body and notice what your body feels like without judging the sensations.

2. On an inhale, bend your knees toward your chest, keeping your feet on the ground and drawing your heels as close to your sits bones as possible, and slowly let your knees drop out to the sides. The soles of your feet will be touching. (If your hips/groin are tight, your heels will be further away from you, creating more of a diamond shape with your legs. Place one pillow under each knee for support)

3. Allow your pelvis to stay neutral. Guiding the bottom tip of your tailbone towards the earth, while lengthening the crown of your head towards the sky.

4. Rest your hands gentle on your feet, massaging your feet with your thumbs for a few rounds of breath. Close your eyes, and start to center your mind by focusing on your breath. You can stay here, or if you would like to go further, draw your chin to your chest and allow your shoulders, neck, and head to be heavy as you round your cervical spine to forward fold. Only go as far as the body allows. Some may be able to draw the crown of their head to their feet, while others will feel great at a higher level.

5. Visualize your sacral chakra as a swirling 6 petaled orange lotus flower with a silver crescent moon in the center of it, 3 inches below your naval. Every breath in you see your flower grow brighter and brighter, and with every exhale you see it spin faster and faster. As it spins, you may notice old energy leaving this energy center as dark and oily drainage. This is completely natural and to be expected during this meditation. Breathe slowly and rhythmically. Inhale through the nose slowly, and exhaling through the mouth while creating an, “O,” shape with the mouth as you exhale slowly. Syncing your breath with your visualization will enhance this sadhana or spiritual practice.

Pinterest photo share

6. Stay with the visualization for about 10-20 breaths.

7. Feeling grateful for this time that you have taken to connect with yourself, smile softly, and blink your eyes, slowly coming back into the room to continue on with your day, a little more centered, calm, and happy.

Stay tuned to our blog to journey through yoga asana and the remaining 5 chakras!

 

So much love,

Alana

Alana Roach, founder of Explorations of Self, “A Mindful Travel Community.”

Yoga, Integrative Nutrition, Reiki, Tantra, Shamanista, Travel Enthusiast.

Contact me: info@explorationsofself.com

Follow me on Facebook, Instagram, Twitter, LinkedIN.

Valentine’s Day “Sugar” Cookies (Refined SF, V, GF)

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Love is in the air! At least it is for these awesome vegan + gluten free Valentine’s cookies! So, break out the heart cookie cutters and your favorite Elvis Presley playlist so we can get started!

sprinkle_heartsAs you might have noticed by now, I clearly live a gluten free and planet healthy diet. I try to chose recipes that both serve the earth and my gut in the best way possible.

“Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne

You may have also recognized my sweet tooth. I love desserts. In particular, I love holiday desserts. Baking (Or blending) for the seasonal favorites are my favorite health challenge. I love to transform holiday’s naughty side into something you can feel good about while maintaining your sweet tooth’s integrity. Mmmm.

Let’s get started. 

heartbowl

My daughter was dazzled by the mess that these created whilst we began to make this beautiful concoction. She was even more dazzled by the sight of them as we sprinkled them with rainbow speckles warm out of the oven. Sorry, Zya, not quite old enough yet. All mine? Forget it. I have 2 hungry room mates that are absolutely of age to enjoy these savory treats, and while I am single, I am still generous with my baked goods.

“There is no love sincerer than the love of food.” ― George Bernard Shaw

You may be surprised that the key ingredient to these sweet treats are raspberries! YES! Raspberries. You don’t need fake food coloring to make incredible colors for your desserts. Mother earth has provided us with a rainbow if fruits and vegetables to do that for us quite naturally.

raspberries

PREP TIME

2 hours 30 mins

COOK TIME

12 mins

TOTAL TIME

About 3 hours

Decadent and, “Buttery,” Valentine’s Day Sugar Cookies.

Author: Alana Roach

Recipe type: Dessert

Cuisine: Gluten Free, Vegan, Refined Sugar Free

Serves: 30 cookies

INGREDIENTS

For the cookies:

•1 cup vegan buttery spread

•1 cup coconut palm sugar

•¼ cup unsweetened apple sauce

•3 cups gluten free flour blend (I like Bob’s Red Mill brand)

•¼ teaspoon of pink himalayan sea salt

•½ teaspoon of vanilla extract

For the frosting:

•¼ cup vegan buttery spread

•2 cups powdered coconut sugar (Learn how to make your own here)

•1 Tablespoon non-dairy milk (Choose your favorite! I really loved these with cashew milk)

•the juice of 10 raspberries, strained

METHOD

1To make the cookies: Cream the buttery spread and the coconut sugar. Slowly stir in the applesauce and vanilla extract

2Add the gluten free flour blend and himalayan pink salt and mix until combined. If the dough seems too moist, add a bit more gluten free flour.

3Divide the dough into two balls. Wrap each ball in plastic wrap and refrigerate for at least two hours.

4Preheat oven to 350 degrees. Line a cookie sheet with parchment paper or grease.

5Spread waxed paper on your rolling surface and sprinkle with gluten free flour. Unwrap one of the discs and sprinkle liberally with gluten free flour as well.

6Roll the dough to about ¼ of an inch thickness. Cut out your hearts, and place them on the cookie sheet. Bake at 350 degrees for about 10-12 minutes. They should be just slightly golden brown on the edges. The time may vary depending on the size of your cookie cutters. The hearts I used were about three inches across. Cool on wire racks.

7For the frosting: Press the raspberries against a fine mesh sieve over a large bowl. Discard the seeds.

8Add the vegan buttery spread and mix on medium speed.

9Add the coconut confectioner’s sugar a little bit at a time. When the frosting starts to look crumbly, drizzle in the non-dairy milk.

10Add the remaining coconut confectioner’s sugar and mix. If the frosting is too wet, add more confectioner’s sugar. If it’s too dry, add a bit more non-dairy milk. The more you make this recipe and/or frosting, the better it will get. So just do the best you can and have fun!

11Frost the cooled sugar cookies and top with sprinkles if desired.

sprinkle-hearts-cooling

Enjoy!

“People who love to eat are always the best people.” — Julia Child

 

 

 

 

 

 

 

 

Namaste, soul family

13925864_10207460986383449_4494511862760385250_oBIO : Alana Roach  is a International Yogi currently based out of Annapolis, MD. Formerly adorned by the city lights and the busy streets of America, she was then whisked away by the illustrious path of yoga and took to traveling the world to share it with others. A few years back she started to write about the transformation she undertook by  practicing conscious living. Her passions became her career and she now holds RYS Teacher Trainings & International Retreats, Health Coaches, and writes every opportunity she gets. In her spare time she loves cuddling with her daughter,  surfing, being in nature, and living amongst her ever growing and global loving and conscious community. She is on Facebook , Instagram, Twitter, and can be reached by email explorationsofself@gmail.com & for health coaching at SelfHealwithAlana@gmail.com

Liberated Heart

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Yoga classes led daily by Alana & Caileigh accompanied by Singing Bowls and Vibrations with Brian

 

Are you missing the Liberated Heart tribe?
Good news! Here is the week
in review to take you back to paradise! The stories of the Liberated Heart retreat will
be fresh in my mind and heart for years to come. I believe the world is made of stories
as much as it is made of molecules so reflecting on the magic of this trip has really reminded
me just how fantastic our retreat was!
Hard to believe that its only been two weeks since we all embarked upon our journey together.
For Caileigh and Alana, the story started a year before when Caileigh went on Alana’s retreat in Costa
Rica. Caileigh had such a transformative time that it inspired her to team up
with Alana to form Explorations of Self. It’s incredible how her own experience on retreat
led her to create life-changing retreats for others.
(From left to right: Brian Anahata Russo, Caileigh Feldman, Alana Diosa Roach) our Liberated Heart Guides
Caileigh, Alana and I envisioned Liberated Heart as a retreat to bring out the love in everyone
through yoga, sound, food and community. We did not have to try too hard! Everyone was in awe
as soon as they arrived to the beautiful Bodhi Tree Resort. A grand dining room, an infinity pool,
spacious cabinas and a coconut to sip upon arrival. Bodhi had it all. The staff were so friendly
and the food was first class. Everyone felt right at home at Bodhi and relaxed in Costa Rica’s tropical climate. On the night we first arrived, I asked Sonhei how she was feeling coming into the retreat. She said, “To tell you
the truth, I haven’t been thinking about it because I’ve been so busy with work. I really have no
expectations, I’m excited for everything.” I love this response because it rings true for many of us
who came on retreat. We are juggling a million things and then suddenly we have a 
week to unwind. We don’t even have time for expectations. And that turns out to be a good thing, 
because no expectations allowed us to embrace our experience with openness and curiosity.
Infinity Pool & Lounge Area

 

Cindy shared how she was almost dreading coming on retreat because it was taking her away from
her many responsibilities. Then, she was captivated by Costa Rica as soon as she arrived! She 
realized there is no “right time,” you just have to go! And that is the point of liberated heart, dropping the
stories we tell ourselves to allow new ones to emerge. It reminds me of a conversation I had with Debra Hardison, She told me that we always have a choice to tell the stories that bring out the best in us. Debra literally did this when she told the story of Dropsy the Squirrel, a book she wrote about nursing a squirrel back to health after he ‘dropped’ out of a tree. 
Delicious & healthy local cuisine, 3 times a day with Liberated Heart, Explorations of Self Retreat in Costa Rica
Cindy embodying her inner goddess in Playa Nosara

 

Bodhi Tree Resort is an amazing place to recreate the story of yourself in only a week! With a gorgeous outdoor yoga shala overlooking the beach and many indoor shalas for practice, Bodhi

Surfing, Liberated Heart Tribe!

held the space for us to return to our roots. Speaking of roots, every day of our retreat was symbolized by one of the seven chakras. It was amazing to see how the chakra theme played out in the yoga sessions and sound healings each day. I gave George a sound healing on root day and the day after he told me how rooted he was feeling in the space of the retreat center. I was so blown away by George’s story. He had broken every bone in his body after getting hit by a truck and he brought himself back to life through the power of his heart. As soon as he was able to flex his knee just half-an-inch, he began his journey into yoga. He was told he would never walk again yet through his own inner-strength and yoga practice, he now strikes the fiercest warrior pose I’ve ever seen!

Warrior George.
George’s story is not only an incredible tale of his perseverance but also of yoga’s saving grace. Yoga means
union with God and that’s why yoga is the heart of our daily practice on retreat. It was so special to see our            
mother-daughter pairs unite through yoga. Deborah and Sonhei were ‘flown’ in the air, resting on their daughters 
hands and feet just like they did for Lisa and Hannah when they were babies!  It was so powerful to see how everyone’s practice blossomed under Caileigh and Alana’s instruction. Through beautifully guided sessions, we learned to tune into the present moment of each posture, be gentle with ourselves and stretch what we thought was possible for mind, body and soul! Doing one Hatha and one restorative session every day allowed us to balance our active side while allowing ourselves to heal as well. Alana reminded us to ‘find our edge’ in so many poses; to stretch into that place where we are a little uncomfortable so that we can grow into our mastery! It was so awesome to see everyone find their edge beyond the mat. Ellen really took this to heart. She had fun while facing her fears on the longest zip line in Nosara and through difficult yoga poses. Zip lining wasn’t the only excursion our retreaters had fun exploring. Our retreaters had an awesome time riding horses on the beach at sunset and surfing on one of the top surfing beaches in the world. It was so cool to see how people who never thought they’d get up on the board were riding waves all the way into shore! We also had a service trip where retreaters got to plant beautiful tropical trees right on the beach and even give them a name! Carolyn and some other retreaters even went local and spent
time hanging with Costa Rican families. Anything is possible here in just one week!
Lisa & Sonhui, Mother & Daughter acro
 
What I loved about this retreat is the community that formed so effortlessly between different kinds of people of all
ages. Jenna and Marianna didn’t know anyone coming on the retreat but now leave Costa Rica friends for life!
Developing community is built right into the retreat. Everyone ate together which gave us a chance to practice mindful eating. Caileigh and Alana led a nutrition workshop that inspired many retreaters to make changes to their diet and commit to a healthier lifestyle. Bodhi Tree even had vegan deserts which made eating healthy even tastier!
Chris’ sacred touch workshop brought us all together to realize how profound and comforting a massage can be! My sound healing gave everyone a chance to release what did not serve them and tune into the love inside themselves. But I think Jen was right when she said the ‘laughter therapy’ around the table was the best medicine. Laughing around the table and telling stories really was the best part of the trip. 
Marianna & Jenna sisterhood through Liberated Hearts
 

It was amazing to see how in love Kyle and Anna Maria were -after being with each other for only a semester in college-

Kyle & Annamaria

chatting with Ellen and Marv who have been married for over 30 years. Marv said he proposed to Ellen

Marvin & Ellen

after only being together for five months because he knew she was the one. On the last day of our retreat I followed my heart and asked Caileigh to marry me right on the beach. And she said yes!

Brian proposed, Caileigh said, “YES!” During our last night in Costa Rica together as the sunset over the Pacific Ocean.

 

Our seven months together felt like lifetimes and I knew she was the one.  I am so happy to have shared one of the most beautiful moments of my life with my new tribe. Costa Rica really is truly magical. We started our week by celebrating Deborah’s birthday and on the last night we had Cathi’s birthday which made my engagement even more special! I can’t say enough about how much I learned about myself and how much fun I had on this retreat. The takeaway for me is that ‘liberated heart’ means being free to follow what you love.

Jenn & Cathi saluting their inner and outer power as the sunsets in Playa Nosara. Happy Birthday, Cathi!
I am so happy everyone had an incredible time practicing yoga, going inward through sound healing and tuning in to the lifestyle that they wanted to take home with them! Caileigh, Alana and I are so grateful for our Liberated Heart tribe and can’t wait to reunite on many more Explorations of Self retreats to come!

 

 

 

 

 

Deborah and Hannah, mother daughter love boat!

 

 

 

 

 

 

                            About the author:                       Brian is a teacher and healer. He brings the mind, body, heart and soul back into balance through overtone chabowlnting, crystal and tibetan singing bowls and tuning forks.

He has the unique ability to hear oto-acoustic emissions, the natural
frequencies emitted by the body.

His spiritual name “Anahata Nada” means “unstruck sound” and echoes his ability to hear the sounds of the cosmos. Anahata also means heart and speaks to Brian’s passion to help others hear the sound of their heart to guide them on their journey.                                                                                                                                                                                                                     Follow on instagram @anahatanada333                                                                                                www.besoundnow.com                                                                                                                                                                                                             Contact:  bjrusso333@gmail.com