Monthly Challenge

September is National Yoga Month!

Posted on by Stefanie Monge

Photo Sep 23, 7 13 47 PM

Learning to teach yoga in India helped me to realize that as an American, I’d been approaching the practice with more than a few misconceptions. This month we’ll work to unravel those common misconceptions and give you tips and tools to help you start or deepen your yoga practice.

It doesn’t matter how much you weigh, whether you can touch your toes, your age or how much your yoga pants cost. If you can breathe, then you can practice yoga. It’s not about already being strong or flexible. It’s about allowing yourself to start wherever you are today. And committing a few minutes each day to practice. It doesn’t have to be at a gym or studio. You don’t even need a yoga mat.

Forget what you’ve heard or thought about whether or not your body is a yoga body. And for the next 30 days let go of your inhibition and experience how a little bit of yoga can go a long way in helping you live your best life.

Winding down the 21 Days of Gratitude

Posted on by Stefanie Monge

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“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” -Melody Beattie.

In the month of July we’re focusing on gratitude. Learning to practice gratitude can change our life for the better instantly without changing a single circumstance. Join us for 21 Days of Gratitude July 11-31. We’re combining mindfulness, journaling and other appreciation exercises to help us unlock the power of gratitude in our lives.

21 Days of Gratitude Daily Practices

  • Keep a Gratitude Journal. Every morning write down 3 things you’re grateful for. It could be anything. Nothing is too small.
  • Express appreciation. Every morning spend 2-minutes expressing your appreciation to someone in a note or email.
  • Focus on the positive. Each night spend 2-minutes writing in your Gratitude Journal about something positive that happened during your day.
  • Meditate on a mantra. Spend 2-5 minutes daily meditating on the mantra “I already have everything I need.” Sit quietly with eyes closed and breathe through the nose.

In just 10 minutes a day you can start on the path to living a more appreciative and fulfilled life. Look for tips, yoga poses and practices to enhance gratitude throughout July.

21 Days of Gratitude is still going strong

Posted on by Stefanie Monge

stef-12

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” -Melody Beattie.

In the month of July we’re focusing on gratitude. Learning to practice gratitude can change our life for the better instantly without changing a single circumstance. Join us for 21 Days of Gratitude July 11-31. We’re combining mindfulness, journaling and other appreciation exercises to help us unlock the power of gratitude in our lives.

21 Days of Gratitude Daily Practices

  • Keep a Gratitude Journal. Every morning write down 3 things you’re grateful for. It could be anything. Nothing is too small.
  • Express appreciation. Every morning spend 2-minutes expressing your appreciation to someone in a note or email.
  • Focus on the positive. Each night spend 2-minutes writing in your Gratitude Journal about something positive that happened during your day.
  • Meditate on a mantra. Spend 2-5 minutes daily meditating on the mantra “I already have everything I need.” Sit quietly with eyes closed and breathe through the nose.

In just 10 minutes a day you can start on the path to living a more appreciative and fulfilled life. Look for tips, yoga poses and practices to enhance gratitude throughout July.

It’s not to late to join in for 21 Days of Gratitude

Posted on by Stefanie Monge

Screen Shot 2014-06-05 at 13.28.52

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” -Melody Beattie.

In the month of July we’re focusing on gratitude. Learning to practice gratitude can change our life for the better instantly without changing a single circumstance. Join us for 21 Days of Gratitude July 11-31. We’re combining mindfulness, journaling and other appreciation exercises to help us unlock the power of gratitude in our lives.

21 Days of Gratitude Daily Practices

  • Keep a Gratitude Journal. Every morning write down 3 things you’re grateful for. It could be anything. Nothing is too small.
  • Express appreciation. Every morning spend 2-minutes expressing your appreciation to someone in a note or email.
  • Focus on the positive. Each night spend 2-minutes writing in your Gratitude Journal about something positive that happened during your day.
  • Meditate on a mantra. Spend 2-5 minutes daily meditating on the mantra “I already have everything I need.” Sit quietly with eyes closed and breathe through the nose.

In just 10 minutes a day you can start on the path to living a more appreciative and fulfilled life. Look for tips, yoga poses and practices to enhance gratitude throughout July.

21 Days of Gratitude

Posted on by Stefanie Monge

Screen Shot 2014-07-07 at 09.46.14

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” -Melody Beattie.

In the month of July we’re focusing on gratitude. Learning to practice gratitude can change our life for the better instantly without changing a single circumstance. Join us for 21 Days of Gratitude July 11-31. We’ll combine mindfulness, journaling and other appreciation exercises to help us unlock the power of gratitude in our lives.

21 Days of Gratitude Daily Practices

  • Keep a Gratitude Journal. Every morning write down 3 things you’re grateful for. It could be anything. Nothing is too small.
  • Express appreciation. Every morning spend 2-minutes expressing your appreciation to someone in a note or email.
  • Focus on the positive. Each night spend 2-minutes writing in your Gratitude Journal about something positive that happened during your day.
  • Meditate on a mantra. Spend 2-5 minutes daily meditating on the mantra “I already have everything I need.” Sit quietly with eyes closed and breathe through the nose.

In just 10 minutes a day you can start on the path to living a more appreciative and fulfilled life. Look for tips, yoga poses and practices to enhance gratitude throughout July.

Mindfulness Challenge: Compassion

Posted on by Stefanie Monge

There’s more to yoga than just the physical poses (asanas). When I was learning to be a yoga teacher in India we spent time everyday studying yoga philosophy. And trust me when I say it has nothing to do with expensive pants or whether or not you can do a handstand. Yoga is a physical practice, but it’s also much more.

It’s a means to connect on a deeper level with yourself and others. The authentic practice of yoga is meant to help us recognize the sameness in all of us. It’s also meant to help us cultivate a deep love and compassion for ourself and others. It helps us to suspend judgement and expectation while accepting whatever presents itself in this moment. It’s not about comparison. No mirrors or fancy studio required.

Photo Nov 06, 11 25 23 AM

In one of our philosophy sessions we started talking about what to do when we didn’t like or get along with someone. Ultimately, my teacher said that as a yogi it’s our job to try to love everyone always. But on a practical level, if we couldn’t love (or even like) them, then at least we could start with having compassion for them. Realizing that they’re coming from their current level of understanding and perspective and we don’t have to agree with them. But we shouldn’t judge them. And know that eventually compassion will lead to acceptance.

A small shift to increase compassion: The next time you find yourself thinking about how you don’t like someone or judging them, instead say to yourself “I have compassion for ______.” Repeat it a few times if you need to. Take some deep breaths in through your nose and out through your mouth.

Mindfulness Challenge: Stop, drop and medtitate

Posted on by Stefanie Monge

File Jun 22, 10 52 18 PM

We’ve all had those moments when we feel totally flustered or stuck. Maybe you’ve just had an argument with someone or you’re panicking about an upcoming deadline. Often in these moments we feel so overwhelmed that we either explode or go into meltdown mode. Sometimes it feels like there’s just no other option.

It’s those times when it’s most important to take a timeout. I call it “emergency meditating”. Drop whatever you’re doing. Find a quiet place. Close your eyes and take a few deep breaths. Use a mantra or the breath or any other meditation practice you like. Maybe set a timer for 5-10 minutes.

Taking a meditation break will help you think more clearly when addressing the situation, whatever it is. These meditation breaks are the single most effective productivity tool I use in my business and life. Hands down. Happy meditating!

Mindfulness Challenge: The art of paying attention

Posted on by Stefanie Monge

You can turn any activity into a meditation. And that’s exactly what we’re going to do this week. For the next six days choose one activity in your routine to use as meditation time. It can be anything. Switch it up and try different things. Washing dishes, cleaning, walking the dog or cooking are a few of my favorite times to practice mindfulness.

Bring your full awareness to whatever activity you choose. When you notice your mind straying or you feel distracted, gently guide your attention back to the present moment without any judgement. Look for details you haven’t noticed before. Take your time and resist the urge to rush. Pay attention.

You can always take a few deep breaths when you’re feeling distracted to help you get centered. Breathe in through the nose and out through the mouth. Happy meditating!

Cleaning meditation

You are worthy + Weekly Mindfulness Goal

Posted on by Stefanie Monge

Worth It Monday Mantra

Someone once asked me what I thought made me worthy as a human being. I listed things like being smart and compassionate. She replied that actually the mere fact that I existed made me worthy. Worthy of love, respect, acknowledgement… The things we all seek and deserve.

But here’s the deal. If we rely on something external to bring that worth into our lives, we’re always at risk of losing it. The only way to truly validate our self worth is to cultivate it from within. And the more we respect ourselves, the more others respect us, too.

This week’s mindfulness goal: Spend at least 10 minutes each day in seated meditation. You could choose to meditate on the mantra “I am worthy.“

What is meditation?

Posted on by Stefanie Monge

In June we’re focused on mindfulness. Our mindfulness goal this week is to practice meditation for 5 minutes every day. Mindfulness and meditation are popular buzz words right now. But what exactly are we talking about? And how do you get started?