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5 Ways to Prevent Burnout

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It’s so easy to make up excuses when it comes to self-care. You could spend your whole day thinking about your desire to take it easy, or the need for a break, but you keep putting it off, putting everything and everyone else first. The next thing you know it, you’re running on empty, tired and run down. You feel like you’ve been here before… well… because you have.

What’s the pattern here? Where are you negotiating with your self about your true needs? Are you allowing others to run your day, job, schedule?

There’s always a way to find time to tend to the self. We need to put our self first or we will inevitably face burn out.

I have encountered burn out more times than I am willing to admit along my path. I get better at recognizing the signs now. The journey is always coming home to the self with love and care.

Some signs you may be on the verge of burn-out.

  • Irritability
  • Anxiousness
  • Poor sleep
  • Lack of concentration, motivation, and inspiration
  • Sadness
  • Feelings of overwhelm
  • Body imbalances (Aches, injuries, anything that starts to flare up and effects your physical health. As always, consult your doctor if there is a concern!)

 

There is always something to learn from your moments of imbalance. 

“If you wait until you are sick before you begin to try to focus more positively, it is much harder than if you begin to tell the story of Well-Being from your place of feeling good…but, in any case, your new story will, in time, bring you different results. That which is like unto itself, is drawn – so tell the story you want to live and you will eventually live it.” -Abraham Hicks

Life is a journey. A  journey that I, for one, would not ever want to miss. Being out of balance can be a delight because I am then reminded to revise my thoughts and actions to live in a better way.

5 Ways to Prevent Burnout

1. Self Care: Spend time in nature, do an Ayurvedic or superfoods cleanse (Always consult with your doctor before making radical changes to your diet, especially when there are underlying medical conditions) take slow walks, take a nap, deeper breaths, do more yoga, do less talking, read a book, be still, get more massages, laugh more, love more, worry less.

 

 

2. Positive Thinking: Shift your negative thoughts to thoughts of gratitude and appreciation. It can make all the difference. Perception is everything. You can think your way into a prison or you can think your way into freedom. Which do you choose? I love the poem “All the Hemispehres,”  by Hafez as he illustrates it so well…

All the Hemispheres

Leave the familiar for a while.
Let your senses and bodies stretch out

Like a welcomed season
Onto the meadows and shores and hills.

Open up to the Roof.
Make a new water-mark on your excitement
And love.

Like a blooming night flower,
Bestow your vital fragrance of happiness
And giving
Upon our intimate assembly.

Change rooms in your mind for a day.

All the hemispheres in existence
Lie beside an equator
In your heart.

Greet Yourself
In your thousand other forms
As you mount the hidden tide and travel
Back home.

All the hemispheres in heaven
Are sitting around a fire
Chatting

While stitching themselves together
Into the Great Circle inside of
You. ~ Hafez

3.Vacation: Even if it’s a couple of days, take time to respite.

A pause from your daily routine is necessary to reset and regain inspiration. If you simply can’t make time for a mini respite this month, ask yourself what sort of things you would be doing on that retreat. Would it be a spa day? A long walk? A healthy meal with wonderful company? I asked myself this a couple of years ago and started to implement vacation like practices in my day to day life by getting regular acupuncture, massages, taking long baths, electronics fasting, and long walks in nature, and it has made all the difference. If you are looking to schedule f a 9 day relaxing journey this September 12-20, 2020, Join me in Bali for a decadent Yoga & Meditation Escape. 

 

 4. Clear your schedule:

Make a list of everything you’re investing your energy in.

Also, know that it’s ok to say NO to that dinner party on Thursday night if you don’t really want to go. Allow your calendar to have to space to breathe. Some of the best experiences I have ever had were when I had not scheduled them. They happened because I created space for The Universe to deliver an experience. Now ask yourself: If I only had 6 months to live, what would I be doing? Gaining perspective on what truly matters will help you, overtime, refine your priorities. If there are things you can immediately shift and let go of, ask yourself: Why am I holding on to this? If it’s a career shift or something that may take time to shift, ask the Universe to provide you with clarity on how to make this attainable. Make a list of tiny steps you can take daily towards this great vision. In the mean time, know that everything you are doing is contributing to the bigger picture.

5. Receive:

A lot of really talented, genuinely good, capable people can have one fault.

They are great at creatingopportunities, getting things done, and taking care of others. However, when it comes to receiving, they have a major block. If that’s you… listen. From my own experience here. It takes a village. It just does. Every single person you see out there thriving has a team. Allow yourself to receive support and love from your community. Allow yourself to receive love and support from your Creator. The Universe yearns to provide for you. It will come in many forms when you allow it to come in. Practicing receiving. The next time someone gives you a compliment, say, “Thank you,” and breathe that compliment in. The next time someone wants to help you with your groceries to your car say, “Ok.” Allow. You deserve support, everyone does. The smallest acts of allowing can make huge differences in your life.

 

Take care of yourself. Remember that self-care should be your 1st priority. Your capacity to give will increase naturally when you give yourself the LOVE that you so deserve.

If you are looking for a lifestyle change and need support, I work 1 on 1 with people to help you improve balance and joy in any area of your life. My modalities include an entire lifestyle reboot using monthly sessions and remote energy work which are specifically designed to help you at the level of your needs. No two sessions are the same. Whether you are looking for guidance professionally, in your health, or otherwise, book in with me for a free 15 minute Integrative Lifestyle Coaching consult now.

Founder of Explorations of Self

Mom, Yogini, Lover of Life

#Godisgoodallthetime

 

 

Wish Granted, Now What?

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Your wish is granted.

You are incredibly loved and adored.

You are abundant and experience abundance in all forms.

You are radiance like sunshine.

You are remarkably talented and easily express your unique creative genius.

You are effervescent like the lunar glow.

You are incredibly intelligent and wise beyond measure.

You are JOY embodied.

Now what?

Where do you go from here?

You have been whole your entire existence.

Now that you realize this, what do you choose to spend your time on? What are you dwelling on? Who do you spend time with? What do you think about when you are alone? What expression do you wear on your avatar? Who’s life do you touch? What words do you speak.

What wishes are you granting?

Divine One,

You are the one you have been waiting for.

You are what you seek.

Rejoice in your brilliance.

Be present with your Creator.

The breezes at dawn have secrets to tell you
Don’t go back to sleep! ~Rumi

Author:

Alana Roach , Founder of Explorations of Self

Loving mother, entrepreneur, yoga teacher, meditation teacher, international wellness retreats, writer, surf enthusiast

 

8 Holistic Ways to Manage Grief During The Holidays

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Sometimes the holidays can be a reminder that someone we have loved dearly is not with us in the physical any longer, or that a new chapter in our life is beginning, which means another chapter, for better or for worse, is ending. Grief is grief. Anytime you go through a big transition, you will inevitably experience some sort of grief.  If that is the case for you, I am deeply sorry for your loss. I recently lost my step-father & his presence is definitely missed by my family.  With all that being so, I am feeling particularly grateful to be at home with my family during this holiday. Losing someone close can really put life into perspective. You realize what is truly important in life and that can make all of the difference in what you prioritize.

Here are 8 Holistic Ways to Help You Manage Grief During The Holidays:

  1. Gratitude: Expressing gratitude is one of this quickest ways to access your inner peace.  List what you are gratitude for and WHY. For instance, “I am grateful for my sight because it allows me to see all of the beauty surrounding me,” or, “I am grateful for the ability to take a deep breath because it helps to calm me down.”
  2. Surround yourself with good people: Stick with people who remind you of the good in life, uplift you, and that it’s also ok to be exactly where you are in the moment. Surround yourself with people who manage their own emotions in healthy ways.
  3. Meditate & Move: Meditation and movement will help to activate your para-sympathetic nervous system and actively get you out of your fight or flight response. This is a great meditation for Grief.  If you are looking for some easy, at home movement, here is a short Qi-Gong routine and a Yoga Sequence for Grief.
  4. Journal: Journaling has been scientifically proven to reduce stress and boost your mood. In addition to this, according to Cambridge.org, “Writing about traumatic, stressful or emotional events has been found to result in improvements in both physical and psychological health, in non-clinical and clinical populations. In the expressive writing paradigm, participants are asked to write about such events for 15–20 minutes on 3–5 occasions. Those who do so generally have significantly better physical and psychological outcomes compared with those who write about neutral topics. Here we present an overview of the expressive writing paradigm, outline populations for which it has been found to be beneficial and discuss possible mechanisms underlying the observed health benefits. In addition, we suggest how expressive writing can be used as a therapeutic tool for survivors of trauma and in psychiatric settings.”
  5. Ask someone else how they are doing today. The quickest way to get out of your head is to ask someone else how they are doing, and if they are not doing well,  be the Light for them. Remind them that it’s ok to feel what they are feeling and remind them of HOPE. At the end of our life we are remembered by our loved ones for how we impacted their lives. It’s not typically how hard we worked or what accolades we acquired. It’s how hard we loved and who we directed that love towards.
  6. Good nutrition: We have all been there. Emotional eating. When we feel stressed it’s easy to reach for the unhealthy carbohydrates. The more we lean towards healing our gut and improving our digestion + decreasing inflammation, our mood and energy levels will increase. Email me at Explorationsofself@Gmail.com to receive $50 towards your Superfoods Transformation.
  7. CBD: While more clinical trials still need to be done, there are rave reviews for the efficacy of this incredibly plant medicine. Consult your doctor before adding CBD to your regime to see if it’s right for you. If you would like 20% on your first CBD order through Explorations of Self, contact me at Explorationsofself@gmail.com.
  8. Prioritize Self-Care: Make sure that you are taking the time to tend to your self-care first and foremost. Take a bubble bath, treat yourself to a spa day, go to your favorite fitness class, read a great book, or take a nap. We can feel especially run down when we go through Grief. That is our body wisdom screaming at us to slow down and take care of ourselves. Be sure to listen.

If you are dealing with grief during this Holiday Season, I am praying for you. I pray that you are surrounded by love. I pray that you feel the nearness of your Creator. If you feel cut off or alone, please here me. You are not alone. There are communities around the world that want to support you. This is just one. Please reach out to someone and allow yourself to receive support. This is one of the best gifts you can give someone. When we allow others to be of service, we are being of service to them. Acts of service are what this life is all about. Learning to give and receive love unconditionally is so important in life because it is what connects us to one another. 

 

 

With much love and respect for your journey,

 

Alana Roach

CNS, E-RYT, Author

Yoga, Nutrition, and Wellness

Founder of Explorations of Self

 

A mother’s love.

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A mother’s love.

My relationship with my own mother has been the best it has ever been since my daughter was born. My mom is a GREAT mom. She is my super hero now. She raised two girls by herself, working multiple jobs to do so. Our relationship wasn’t always perfect. I was often angry with her during my teenage years, and she had every right to be angry with me as well. I rebelled all. the. time. She loved me fiercely anyway.

We both made mistakes. Some felt unforgivable, but the power of LOVE is bigger than all of that. I can tell you that I was still harboring anger at my mother right up until I was in my birthing room at the hospital with my daughter, and then all of the sudden… I wanted no one else to be there but her and my sister. Baby’s are miracles in so many ways. My daughter’s birth was incredible. Not only was she born at 6:21am on May 4th, 7 lbs 10 ounces of pure SWEETNESS, but my new relationship with my mother & sister was re-born as well. It’s just been so amazing to see this family become united by her presence…

I now understand my mom a whole lot better than I used to. I get her because I get a mother’s love now. It’s unbreakable, all nurturing, all forgiving, and all protective. A mother’s love is the purest love there is and I am so grateful that I get to shower that on this little girl. Loving her has made my heart grow bigger. All of God’s children have become my children. I love everyone so much.

It’s exciting for me to know that YOGA is raising my child with me. Yoga and meditation have completely transformed my life, and I get to lead with yoga and meditation as an example for Zya. I hope that you will share this amazing practice with the women in your life. I believe it’s one of the best gifts that we can give someone..

I hope that during your Mother’s Day, you take time to appreciate the amazing women in your life. Devote your morning yoga practice to them. Women deserve to be treated like a goddess e v e r y single day. I pray that this Mother’s Day devotion continues on a daily basis. Sometimes women forget their inner goddess, and we must remind her how amazing she is by appreciating her with words and gestures.

“What is a goddess? She is: A women who is in the process of learning of to know accept and love herself on all levels Mind Body and Spirit A women who because she focuses on personal growth and self awareness experiences life increasingly filled with peace love joy passion fun and courage. A women who understands that she has an unlimited capacity to make her life anything she wants. A women who is inspired to give to those around her because of her sense of gratitude and abundance.” ~Author Unknown

Happy Mother’s Day to you!

 

Author: Alana Roach, Founder of Explorations of Self

The Launch of The Enhanced & Enlightened www.Explorationsofself.com

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2018 is the year of the butterfly.

“This is the year to dream a heaven on earth both personally and collectively,” Soul Matrix

I am happy to announce the launch of my enhanced and enlightened version of www.Explorationsofself.com !!

Explorations of Self, aka EOS, is a community of believers, seekers, dreamers, and visionaries. We come together through our common curiosity of bettering our lives with health, nutrition, mindfulness, nature, travel, and over all well-being.

A little background on EOS’s caterpillar to Butterly journey.

I first launched EOS’s website while living in India during 2010. It was there that I found out what my life was supposed to be about, which was everything I was passionate about. My purpose: To help others live passionately and joyfully in every area of their lives. I had to ask myself, “What am I truly passionate about? What really lights me up?” My answer: Helping others. Yoga. Writing. Travel. So, Explorationsofself.com started as a travel and wellness blog. I started creating content, even though I was terrified of publishing my work. I didn’t want to be judged for what I wrote. I had fears about being judged by the public eye, but because I knew that this was part of my purpose here on this Earth, and that this was a medium that God would use through me to teach His/Her children. I pushed through. My first 10 blogs weren’t even edited. I would write them, hold my breath, and then post them. That is was got me comfortable with writing! I love that part of my journey. Eventually I developed the courage to go over what I wrote, so that I could put on finishing touches. I love this process now. Writing is such an incredible journey, both inner and outer. With that being said, no matter how long you have been blogging, if you are a passionate writer, feel free to send me your wellness content! EOS would love to share your inspiration with our growing community!

I re-launched EOS’s website in 2012 as a travel, yoga, and blog business. This is when I moved to Costa Rica, and taught my first yoga-retreats. This site in particular holds a very special place in my heart. This is when the pieces of my life’s purpose puzzle started to really come together. I was putting my visions into fruition. I wasn’t just thinking about living my purpose and passion, I was living it. I am tearing up right now even reflecting on this period of my life. Do you understand how exhilarating this was? I was a brand new teacher who had been teaching a lot since receiving her E-RYT 200 in 2011, but to start a yoga retreat business?! I just knew I had to. I had WIND at my back. For those of you who are living to serve others, you get this. I filled that retreat on my own, with the help of Spirit of course, but that just goes to show you how powerful FAITH and TRUST are. My yoga retreat business has been steadily growing ever since. I have been running annual retreats in Costa Rica, Nicaragua, and Peru since this launch of that site. I have testimonials upon testimonials for EOS retreat go-ers who have had their lives vastly improved and positively changed from these week long explorations. God is so good, you guys.

So today, EOS grows again, because the community has, and so have I. I have been very, very blessed and fortunate to have furthered my wellness education so that I can serve you even more. I have been very, very blessed to have the support of my beloved co-retreat leaders, artists, web designers, accountants, mentors, guest blog writers, interns, and more. I have been VERY, very blessed to have a supportive group of family and friends who believe in my wild dreams, even when I, at times, would become discouraged. Thank you so much. EOS would not be what is without you. Seriously. The impact that you, I, WE are making on this planet is so profound and important for the betterment of Mother Earth and her inhabitants… it’s unreal.

So, I welcome you to explore the new and improved www.explorationsofself.com , the home to:

?‍♀️Life Coaching with Alana Roach
?‍♂️Integrative Nutrition Coaching with Alana Roach
?‍♀️Shamanic Healings with Alana Roach
?‍♂️Spiritual Hygiene training with Alana Roach
?‍♀️International Yoga Retreats with Alana Roach, Kate Grove, & Angelique Karditzas (More incredible co-retreat leaders will be announced very soon, signing contracts as we speak!! Stay tuned!)
?‍♂️A much easier Shopify retreat payment system (Per your request ??.)
?‍♀️The best CBD out there
EOS apparel (For infants & toddlers, too! You know I love family yoga and travel!! Yes!!)
?‍♂️A bigger and better blog, featuring subjects like: #travel #mindfulliving#nutritious #moveyourbody #integrativehealth #lifestyle #sustainability#parenting #fashionandbeauty

So, my Facebook tribe! Dig in to your new online wellness home, and feel free to share it with people whom you believe it would help! www.explorationsofself.com

So much and gratitude,

Alana Roach
Founder of Explorations of Self, LLC.

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

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