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Trying to Change a Belief? There Are Only 4 Ways to Do It

It’s time to take an active role in your beliefs.

If you enjoy reading Love Letters from Yedda and want to dive even deeper, 1:1 coaching might be for you! My holistic approach to coaching is informed by the latest psychological, neurobiological, and mindfulness research on personal development, and it is a one-of-a-kind transformative experience. Visit my Conscious Coaching for Individuals page to learn more and apply now.

As an older man, Albert Einstein recalled that he often imagined what it would be like to think like God when he was a child. As he grew into the theoretical physicist he ultimately became, those childhood imaginings evolved into the intention he set for his life: think like God. That was how Einstein was able to ask the questions that he did, tap into a connection with something greater than himself, and produce the theory of relativity.

But guess what? You can think like Einstein too.

While there’s no record of Einstein meditating, he played the violin as a meditative practice. Whenever he couldn’t solve a problem, he deliberately decided to let go of conscious thought and let his mind rest on the music. By allowing the preconceived thoughts and beliefs of his conscious mind to fade into background noise while drawing his subconscious mind forward, he could access information and ideas that might not have ever broken through the noise of his conscious mind.

By doing so, Einstein wasn’t only able to change his own beliefs—he transformed the ideas of the entire world.

Approximately eleven million bits of information bombard the human brain each second. But, only about fifty bits of that information get processed by the conscious mind. The brain is designed to filter out all the other millions of bits of information; otherwise, we wouldn’t be able to function as humans. And those fifty bits you do take in are processed through your beliefs.

In other words, you see what you believe.

If you want to better understand your true beliefs, just consider how they’ve formed the circumstances of your life. A belief is just a thought you keep thinking for so long it’s become subconscious, whether there’s concrete evidence for it or not—and, often, it informs your actions and decisions.

If you’ve identified a belief that is no longer serving you, or you want to open your mind to more expanded consciousness, Einstein-style, you can take active steps to begin to change your beliefs. Here are four ways how:

  1. Repetition.
    After the age of seven, the primary way humans acquire subconscious patterning and create habits is through repetition—by experiencing the pattern you’re trying to build. In the beginning, habit-forming can be difficult, especially if the habit you’re trying to develop is novel, uncomfortable, or in conflict with your temporary desires. But habits are only formed by repeating a behavior, so practicing and repeating is vital.
  2. Theta brainwave introduction.
    Theta brainwaves are most active during a hypnotic state. In essence, this is how you formed your beliefs and behaviors during the first seven years of life, before increased brainwave activity and conscious thought kicked in. The mind operates in a low vibrational frequency during theta brainwave state—just like hypnosis or a near-sleep. The theta brain wave state is very receptive. By introducing new programming (aka thoughts and beliefs) during this state—just before falling asleep or immediately upon waking up in the morning—a new pattern is more likely to be formed. Consider checking out theta brainwave music to get started.
  3. Energy psychology.
    There are many energy psychology modalities, each with varying degrees of scientific, psychological, and anecdotal evidence supporting them. “Energy medicine” has been practiced around the world for millennia. But, in recent years—particularly in the West—new energy psychology-inspired belief modification programs are being used to engage the processing powers of the brain, creating “super-learning” opportunities for altering subconscious programming.
  4. A traumatic or “high-impact” life event or change.
    If you or anyone you know struggles with PTS, C-PTSD, or even been diagnosed with a terminal illness, you’re probably familiar with the ways trauma can transform someone’s belief system—sometimes, practically overnight. After a psychologically traumatic or high-impact life event, a person often rapidly rewrites the subconscious programs from which they were operating. While this change may not necessarily be bad, nobody wants to experience a traumatic life event to change a belief system or form a new habit.

Other than number 4, each of these methods of belief change has roots in the principles and practices of mindfulness. Shutting up and sitting requires repetition—ideally every day, for at least a few minutes. Meditation activates a theta brainwave state, allowing you to drop deeper into the seat of yourself and find the pause between your thoughts. Mindfulness is an invitation to access higher-vibrational energy, transforming the way your thoughts and beliefs impact your body.

No matter how uncomfortable silent stillness might be at first, especially if you’re just starting to form the habit, by sitting often enough, you will discover the freedom to release harmful thoughts and choose different ones, changing your beliefs in the process.

You can absolutely rewrite any destructive programs that occupy your subconscious field and limit your beliefs. But you must be fully engaged with the practice and fully present to your harmful programs to successfully transform them.

You are not a victim of anything other than your subconscious programming: change the programs, change your beliefs and behaviors, change your life.

If you do the work, your subconscious programs will evolve to match the dreams and desires of your conscious mind, and your life will move into greater alignment.

Did this post inspire you to start changing one of your beliefs this week? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love, and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


One of These Top 20 Limiting Beliefs Might Be Keeping You Stuck

But which one is it?

If you enjoy reading Love Letters from Yedda and want to dive even deeper, 1:1 coaching might be for you! My holistic approach to coaching is informed by the latest psychological, neurobiological, and mindfulness research on personal development, and it is a one-of-a-kind transformative experience. Visit my Conscious Coaching for Individuals page to learn more and apply now.

Have you ever traveled to an elephant sanctuary? While these sites can serve as peaceful refuges for elderly, orphaned, or previously captive pachyderms, they can also be rife with metaphors for human psychology.

Let me explain.

When a baby elephant is born in captivity, a trainer ties one end of a rope around one of their ankles and the other end to a stake in the ground, giving the elephant a radius the length of the rope. Until a captive elephant is rescued, her entire life exists within the small circle she can walk around her stake.

As the elephant grows, she becomes patterned to believe that her entire world exists within that radius. After a while, even if the rope is untied from the stake, the elephant will continue to pace inside her original radius.

She never ventures outside that circle. She doesn’t even know she can.

What does this horribly sad anecdote have to do with you? Think about it: how many people wake up every morning and metaphorically tying a rope around their ankle―every single day?

We do this to ourselves with our limiting beliefs.

Here’s how it works: your conscious mind informs approximately 5 percent of your day. Throughout the other 95 percent of your day, you’re running on the subconscious patterns of autopilot. Just like the captive elephant, when it comes to the cycle of believing-feeling-behaving, you’re stuck circling all you’ve ever known.

Your beliefs—including your limiting ones—inform how you show up in the world by guiding your perceptions and leading you to select data that only reinforces those beliefs. Nearly everyone has at least one core limiting belief or has struggled with one in the past. Some people hold many. No matter the belief, you bring it with you every single time you show up, anywhere. Whatever you believe about yourself is how you hold space and communicate with others.

Research has distilled the most common, core limiting beliefs down to twenty. As you consider the list below, notice if any resonate strongly or incite a particular reaction in you.

20 Common Limiting Beliefs

  • I’m alone
  • I’m bad
  • I don’t belong
  • I’m a burden
  • I’m crazy
  • I’m different
  • I’m not enough
  • I’m a failure
  • I don’t have
  • I’m not important
  • I’m inferior
  • I’m invisible
  • I’m not loved
  • I don’t matter
  • I’m powerless
  • I’m not safe
  • I’m too much
  • I’m unworthy
  • I’m not wanted
  • I’m worthless
  • I’m wrong
  • I’m not smart

While it can be enlightening to uncover your core limiting belief, it can also be enormously frustrating. Once you’re aware of your limiting belief, the first thing you probably feel like doing is getting rid of it as quickly as you can. The good news is you can transform your limiting beliefs into healthy beliefs—just not overnight.

This work takes time. It can help to have a toolkit of healthy beliefs to select from as you begin. Below are some examples of a few healthy beliefs that have worked in my life and the lives of my clients:

  • I am aware.
  • I am loved.
  • I am supported.
  • I can do anything I put my mind to.
  • Life always works out for me.
  • The universe will catch me.
  • Change is an exciting and necessary step to growing and evolving.
  • Every day unfolds the next step in my journey.
  • I deserve a life without limitations.
  • My life is dynamic because I welcome change.
  • Awareness opens the door to new possibilities.
  • I rest with comfort and ease in the present moment.
  • I trust myself and others.
  • The present moment always offers me a chance to begin again.
  • I participate to the fullest in creating my reality.
  • I create a reality that betters the world.
  • I am enough, exactly as I am in precisely this moment.

This is where mindfulness comes in: once you begin to introduce the language of healthy, affirming beliefs to yourself from a sacred, safe space of silence and stillness, you’ll find it increasingly easier to recall them when you’re off the meditation cushion and out in the world. It requires practice and repetition—a neurological repatterning that will eventually require less conscious thought and effort. But it takes time and self-awareness to get there.

By engaging with the inner work of mindfulness, you get to see yourself through objective awareness—digging into what you believe, why you believe it, and what thoughts come from those beliefs. Then, you can start to discard any thoughts and beliefs that aren’t serving you and replace them with new ones.

This work asks you to dig deep and go within to uncover what negative messages you’ve received and absorbed throughout your life. But you are not broken, and you do not need to be “fixed.” You are already whole—all of us are. We’re worthy. We’re loving. We belong here. We just don’t know it yet.

Did this post help you identify one of your critical limiting beliefs? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love, and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


Are You Avoiding Your Own Suffering?

Check Out These Four Ways You Might Be Burying Your Head in the Sand

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

When I was younger, I did just about anything I could to avoid bearing witness to my own suffering: Hiding my pain under anger and acting out, Numbing my suffering through reckless partying. If you’ve been managing your own suffering with anything other than conscious awareness, lovingkindness, and self-compassion then you’re probably suppressing it, repressing it, acting out, numbing it, or avoiding it. And, you don’t have to take your avoidant behaviors to the extreme for them to be destructive to your personal growth, development, and ultimate happiness.

If you’ve ever found yourself thinking you “need” a glass of wine after work, convincing yourself you “deserve” three servings of takeout after an argument with your partner, telling yourself you “must” go to the gym even though you’ve been feeling sick, or clicking the purchase button on one too many online shopping carts when you’re feeling lonely, these—and countless others—are all methods of avoiding suffering that you need to deal with.

There are four common ways that most people utilize to avoid experiencing their own suffering. (Although it seems like there are many more sometimes, doesn’t it?) The important part is that none of them work long-term, and all of them block you from the growth opportunity that suffering provides.

1. You seek excess pleasure.
Think: Overeating; over-imbibing; compulsive shopping; over-exercising; excess substance use, abuse, and addiction; a dysfunctional sex life—the list is endless. Anything you do outside the realm of moderation and compulsively can fall into this category, even if it’s a behavior that’s healthy in moderation! (Yes, you can even over-meditate.) I’d guess that you know better than to overindulge in anything that isn’t good for you. So, if you’re choosing to, there’s a high likelihood that you’re trying to numb something.

2. You repeatedly recreate yourself.
While there’s nothing wrong with measured growth, personal development, and evolution, if you have the entire self-help section of Barnes & Noble shelved in your bedroom or have been through the entire Crayola spectrum of hair colors in the last six months, you might want to pause and consider what it is you’re really looking for. (Because honey, electric lime hair probably ain’t it.) From dramatic haircuts and fad diets to endless conferences and therapy sessions, if you find yourself compulsively reinventing who you are, ask yourself what suffering you’re trying to alleviate instead.

3. You tell yourself a story that only exacerbates your suffering.
If you’ve ever caught yourself “making a mountain out of a molehill” consciously or not, you’re actively exacerbating your own suffering. Thoughts feed your emotions, which flood your brain and body with stress hormones, generating more thoughts, which evolve into beliefs. Herein is the cycle that, when directed by stress and suffering, viciously dictates the patterns of behavior that are neither serving you nor relieving you of your suffering. Instead of accepting your feelings of discomfort or pain, you’re constructing entire narratives around them that only increase your suffering. A terrific way to key in on this is if you’re using absolutes in your self-talk. For example: You made an error in a PowerPoint you just sent your boss. Instead of recognizing the error and correcting it, you spend the day telling yourself you “always” mess up, your boss “hates you” and you’re “totally going to get fired.”

4. You destroy the possibility of positive experiences by trying to control them from the outset.
Do you find yourself solving for problems in situations where no problem exists? Do you live your life from a worst-case-scenario mindset? If so, you’re trying to mitigate your suffering before it even arises—and life is a system you simply cannot beat. If, rather than letting events and experiences unfold as they will—good or bad—you’re attempt to control every aspect of them, you’re exhausting yourself trying to avoid suffering.

So, how can you avoid suffering? Well, like the adage says: “Pain in life is inevitable, suffering is optional.”

Too often, individuals transform an instance of pain into a lifetime of suffering, by engaging in one of the avoidance behaviors above. It is only by accepting pain as an inevitable—and even acceptable, at times—part of life that you can truly avoid a life weighted down by suffering.

Mindfulness is all about learning to sit with what is and who you are—accepting the essence of you and whatever you’re experiencing. If you practice shutting up and sitting often enough, at some point you will fully awaken to your life and realize you’re actually grateful for everything that’s happened to you, because it’s taught you how to be different, or truer, or more authentically you.

Much of the self-help teaching in our western society says you’ve got to bury yourself to relieve your suffering, but it’s simply not true. The deeply wounded part of yourself deserves to be nurtured and welcomed into your experience—honored, loved, and assured that it’s all okay.

My story is a perfect example of all of this. Plus, it’s what inspired me to begin to teach people how to connect to the most precious part of themselves in the first place.

Did this post make you consider any way you might be avoiding suffering in your own life? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love, and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


Trying To Change a Behavior? Don’t Get Stuck in These 3 Myths

They Might Surprise You…

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

Did you know that researchers at Harvard University are studying happiness? Harvard University, one of the most globally recognized educational establishments on the planet has dedicated an entire departmental division to researching whether or not happiness is good for you.

(FYI: It is.)

Those same researchers also studied the outcomes of filling your life with healthy behaviors and compiled a list of the results. While the cause/effect of living a more health-filled life might seem obvious, some of their discoveries may surprise you. For example:

  • Thirty-nine percent of people were more likely to live to age ninety-four
  • Healthy individuals proved to be up to three times more creative
  • Thirty-one percent of research subjects were more productive
  • Twenty-five percent experienced less fatigue
  • Research subjects exhibited evidence of being ten times more engaged in activities
  • Forty percent of those researched showed an increase in achieving success

All of that, and more, simply from operating from a place of healthy behaviors and happiness—both of which come from healthy beliefs.

If you’re ready to change a behavior, chances are you’ve already done a lot of work to get there. After all, it’s difficult to admit when we need to change something that has become habitual in our lives—and often, even more difficult to become aware we need a change in the first place. Once you’ve awakened to the behaviors that aren’t serving you, you certainly don’t want to waste precious time stuck in the myths of what it really takes to change a behavior.

But they’re more common than you think.

Behavior Change Myth #1: All it Takes is a Little Education
In other words, if you educate yourself on why a behavior is unhealthy, you will change it. While it sounds like it should be true, this myth is totally false. If all someone needed to change some of their unhealthiest habits was the knowledge of why something is unhealthy, everyone on earth would be walking to work, eating seven to nine servings of fruit and vegetables every day, waking up before the sun each morning to meditate, and recycling. Practically everybody, on some level, knows how to differentiate the “good” choices from the “bad” choices—we just choose the bad choices. Sometimes more often than others.

Behavior Change Myth #2: You Just Need an Attitude Adjustment
The idea is, if you change your attitude, you can change your behavior. But ask yourself: The last time you were spiraling down the Emotional Guidance Scale or reaching for that third glass of wine after a long day at work, would you have felt better if someone had simply told you to cheer up, stop being such a Debbie Downer, and get up off the sofa? Probably not. Often referred to as “toxic positivity,” the idea that all you need to feel better is to FEEL BETTER can be a destructive one, leaving you feeling like there’s something inherently wrong with you and potentially causing you to suppress your feelings rather than addressing them.

Behavior Change Myth #3: More Motivation Will Get You There
In other words, if rewards are offered as a motivation to change, you will change. Have you ever tried to motivate yourself to write a term paper with a piece of chocolate every time you finish a page, or filled an online shopping cart with new clothes that you’ll buy just as soon as you reach your ideal body shape? If so, you’re not alone—but chances are, it hasn’t worked for you either. Research shows that when promised a financial reward for behavior change, people still won’t change their behavior—even when they think they will! External motivation might inspire you to make a small change, initially, but it also has a short shelf-life. With external motivation as your only driving force, you’ll always return to an old, patterned behavior because you haven’t yet dealt with that behavior on a subconscious level. Plus, once the reward has been given, you have nothing to sustain the change long-term.

If you’ve fallen for any of these behavior change myths before, now is not the time to beat yourself up or raise the volume on your inner-critic. Instead, congratulate yourself for your newfound awareness—you’re not a total failure at behavior change, you’ve just been believing a myth that you now know is false!

But if these are all myths, what does change a behavior?

In my experience: Mindfulness.

The practice of mindfulness invites you to become a more conscious, deliberate creator of your life. It helps you dig up the unconscious beliefs that have been informing your actions for years, or even decades, pulling you out of ego and autopilot and making space for the still pause between your thoughts. Only then can you get to the root of whatever isn’t working for you, in your life.

Rather than letting your beliefs continue to direct you towards unsuccessful methods of behavior change, mindfulness teaches you to observing your unhealthy habits with loving-kindness and compassion, making space for the suffering that led you to form those unhealthy habits in the first place. Then, with all the love in the world for your authentic self and the journey you’ve been on, can you start to change the behaviors that no longer serve you.

Did this post awaken you to a behavior change myth you’ve been falling for? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love, and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


This Brainwave Will Totally Blow Your Mind

I’m Talkin’ All About Neuroplasticity

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

Have you ever heard the expression “we’re on the same wavelength”—usually in reference to being in total agreement with someone? As it turns out, when it comes to neurobiology, it might literally be true.

The neurons in your brain operate in conjunction with all your thoughts, emotions, and behaviors—communicating with one another constantly, whether your thoughts, behaviors, and emotions are conscious or not. You even have neurons firing when you’re sleeping. That’s how busy your mind is, all the time.

Phew, right?

While there are six measurable brainwaves, today we’re going to dive deep into two of my faves: Delta and theta. (The other four are infra-low, alpha, beta, and gamma, respectively. Google at will.)

From about birth to age two, the human brain only utilizes the delta brainwave—a deep, unconscious brainwave state. (This is why most babies sleep all the time.)

Then, between the ages of two and seven, the human brain begins to develop the theta brainwave. That is the subconscious, “twilight-zone,” transient brainwave state—the same brainwave introduced in hypnotherapy, if you’re into that kind of thing.

According to Neurohealth, a therapeutic organization that analyzes neurofeedback—a type of biofeedback that measures real-time brain activity:

“Theta activity has a frequency of 3.5 to 7.5 Hz and is classed as ‘slow’ activity. It is seen in connection with creativity, intuition, daydreaming, and fantasizing and is a repository for memories, emotions, sensations. Theta waves are strong during internal focus, meditation, prayer, and spiritual awareness.”

Consider everything that happens in a child’s life between the ages of two and seven. Not only does this time include some of the most rapid biological, emotional, and social development in a human’s lifetime, it’s also when most of us are being completely programmed for life by our elders and influences.
If you happened to grow up in a family system where lovingkindness, compassion, and equanimity were the norm, chances are your “programming” has served you pretty well. But if you’re anything like the rest of us, your programming might need a little work.

Easier said than done, you might be thinking. And you wouldn’t be alone.

Until recently, doctors and scientists believed that the human brain was stagnant, assuming the brain developed in childhood, and whatever neuropathways were paved during that time were there for life. But, over the last few decades, evidence for neuroplasticity—your brain’s ability to change continuously throughout your life—has been overwhelming. Today, the science shows that anyone can rewire the neuropathways in their brain, reconditioning the biological processes of thoughts and neurons and thus creating new emotions that drive new (hopefully better!) behaviors.

But here’s the key: the brainwave (aka: Theta) that enabled to programming to carve neuropathways into your mind is the same brainwave necessary for removing that programming and replacing it with an upgraded version. By accessing your theta brainwave, you can start to become aware of your thoughts, access their origins, and align your conscious and subconscious mind to retrieve the information that is no longer serving you and bring it to conscious awareness.

The good news? Theta brainwave is produced during practices like mindfulness, meditation, yoga, t’ai chi, and chi gong.

This is why shutting up and sitting—mindfulness—is integral to the behavioral change process. It’s an invitation to find stillness in which you can as yourself questions like:

Where did I hear these first messages?
Who is the voice of my inner-critic, really?
Do I REALLY believe this thought?
What part of me needs to heal?

Neuroscience, thus far, strongly supports the benefits of mindfulness and meditation in changing your internal narrative and enabling you to produce the behavioral results you want in your life. There are neurobiological responses to the thoughts that you have and the beliefs that you build—and you hold the power to decide what those responses are going to be.

In other words, through your chosen beliefs, you can transform your biology.

It’s easy to become so engrossed in your monkey mind, lost in thought and patterned beliefs, that sometimes you’re barely aware of what you’re thinking in the first place. But a commitment to a sitting practice of mindfulness invites you into a theta brainwave state, repeatedly, until it becomes routine.
The art of shutting up and sitting allows you to slow your thoughts enough to find a slight pause between each of them, wherein the freedom to choose a different thought lies. Mindfulness-induced theta brainwave state creates space for you to pull your unconscious mind into your conscious awareness, enabling a clarity of thought and an awareness of the pause between your thoughts.

The outcome is utterly free and present awareness, the ability to make decisions with honesty and clarity, and to direct and dictate your thoughts from a centered state of self—from the authenticity of your soul.

Did this post inspire you to try some theta brainwave work, or explore any of the other brainwaves? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love, and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


Can Your Beliefs Impact Your Biology? Some Researchers Say Yes.

So, You Should Definitely Wake Up Every Morning and High-Five the Universe

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

At 19-months-old, I developed a rare and sometimes fatal condition called intussusception, which is caused by one intestine enveloping another, creating an intestinal blockage. I underwent emergency surgery and, from the time I was a toddler, I’ve had a scar running the entire length of my stomach.

Years later, when my son was only 6-months-old, my husband was in the military and deployed to Korea, and I was living with my mother-in-law in upstate New York in the dead of winter. My then-husband and I struggled with co-dependency so separating was a nightmare, and I was a new mother dealing with postpartum depression and anxiety.

It was the single hardest thing I’d ever gone through.

All at once, all the old issues from my childhood started to creep back into my thoughts and feelings. I knew I didn’t want to parent like my parents had, but I also didn’t know what kind of parent to be, or even how to figure that out in the first place.

Honestly, I wanted to die.

One night, before I went to sleep, I got down on my knees and asked God for a sign. I know couldn’t keep living with the thoughts and feelings I was experiencing. I was right back in that old, familiar feeling of total despair—and I never wanted to be there again. I said my prayers and crawled into bed.

A few hours later, I woke up in the worst pain of my life.

I was rushed to the emergency room, where an ambulance quickly transported me to a nearby hospital. Twenty-four hours of tests, X-rays, and a CAT scan later and I was wheeled into emergency surgery.

Doctors had discovered the scar tissue from the surgery I’d undergone as an infant had torn when I was pregnant, wrapped around my intestines, and slowly strangled them. Eventually gangrene set in, my intestine ruptured, and peritonitis began infecting my entire body.

I’d experienced almost the exact same rare, potentially fatal condition and subsequent surgery―a second time.
The moral of the story? Beliefs can influence biology.

I believe in the power of integrative medicine because I’ve seen the force of mind-body connection in my own life. Back then, I think that I was in so much pain, with so much of my past being triggered, that I became so desperate to escape my life that my body just shut down. My ability to digest life stopped (literally.) Every past trauma and negative emotion manifested in my physical body and strangled me, from the inside out.

It could have killed me and almost did. But after I woke up from surgery, I committed to take whatever purpose or calling had my name on and use it to help others.

Now, obviously, I made it.

And here’s the cool thing: You can too.

Our beliefs dictate everything we say and do—and they can inform what our biology does as well. Studies done by cellular biologist Bruce Lipton have shown that human cells can grow or die solely based on the hormones secreted when you’re engaged with the various beliefs you hold.

In other words, you could be the most physically fit person in the world, but through a negative mindset or hopeless attitude about life, you could be creating cellular death in your body through the chemical reactions ignited by your belief-informed thoughts.

Let’s break it down:

A feeling like love positively feeds cells by excreting growth hormone, dopamine, oxytocin, or vasopressin.

A feeling like fear can stop cells from growing, by excreting hormones like cortisol, norepinephrine, cytokines, and histamine.

In Lipton’s research he put human cells into Petri dishes and then added growth hormone, oxytocin, dopamine, and vasopressin. The cells grew prolifically. He then took those same cells and added cortisol, norepinephrine, cytokines, and histamine and the cells died.

Lipton’s point was that our beliefs can influence our biology. We think it’s the other way around: That our biology controls our beliefs, that all our fears and anxieties are imprinted into our DNA. We think our biology is dependent on genetics, and if something is amiss, it’s the cause of our heredity. But chances are what is generational isn’t your chronic stress.

It’s the patterned beliefs and behaviors that your family has been passing on instead.

By examining this function of our emotional well-being as it relates to our growth and evolution as individuals, it can be kind of beautiful. Except, for too many of us, our beliefs and emotions are killing us instead.

We are that powerful, and we don’t even realize it.

This is where mindfulness comes in. We have to wake up and start asking ourselves questions like: Do I have to choose this particular thought? Is this belief serving me? Chances are that whatever behaviors you’re participating in aren’t originating from a DNA level: You’ve learned them. You learned them from your parents, who learned them from their parents, who learned them from theirs, forever.

If you want a different life outcome than your predecessors, you must change your behavior—and to do that, you start with the beliefs that inform that behavior in the first place.

You might be asking yourself: But why can’t I just cut corners and start with the behavior itself?

Have you ever tried to hold a beachball underwater?

Trying to change your behaviors by merely doing different things is about as enjoyable and effective as trying to hold a beachball underwater, all day, every day, for the rest of your life.

Any behavioral change must go back to the sponsoring belief—because otherwise, you’re not getting to the root of the problem, are you? You have to excavate your current beliefs, figure out what is serving you and what can be tossed out, and then replace those discarded beliefs with newer—healthier!—ones.

Only then will your behavior start to change. (Which will probably make you feel pretty good, thus transforming a destructive cycle into a constructive one.)

This is why I wake up every morning and high-five the universe. Maybe you want to get up every morning and dance the tango with the universe before you’ve even put on your underpants.

Your version of the wake-up high-five doesn’t have to look like mine. You just have to do it.

Did this post inspire you to consider some of your beliefs differently? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love, and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


9 Stellar Impacts Your Mindful Presence Can Have on the World

Seriously, Be the Brightest Light in the Room

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

How many times have you walked into a room and thought: Hello, I’m here! and nobody takes notice? You’ve brought all your light to brighten a room, only to discover it’s not received.

That’s exactly what I experienced, often, growing up. And, if you’re anything like me, in moments like that you might have learned: Don’t be the brightest light in the room. You don’t deserve to be seen.

Seriously, forget anyone who’s not interested in seeing you. That’s their right and their business.

Just like it’s YOUR right and YOUR business to be the brightest light in the room if that’s who you authentically are.

For everyone else—aka: the folks who see your light and love that you shine it so brightly—there are nine tremendous affects your mindful presence with others can have. When you consciously decide to hold yourself in a space of positive emotions, others will feel good being around you, too. You’re humming along at the top of the Emotional Guidance Scale when you bring your purest essence, your light, and the truth of who you are into every room and situation, and anyone paying attention won’t help but feel drawn to your vibes.

Sounds like a dream, right? Being seen and celebrated exactly as you are?

But here’s the thing: You can’t offer any of your fullest presence to someone else unless you’re offering it to yourself first. That starts with sitting with yourself and discovering a more loving, kind, and aware truth within. It is in doing the work of cultivating an inner calm (aka: shutting up and sitting) that you are then able to offer the world a fully present outer calm—one that comes from a place of integrity, self-love, and healthy belief systems. Any one of us can shine our brightest light into any room, but that first requires going within and discovering the essence yourself, before you can shine it out into the world.

When you’re ready, consider these nine impacts your mindful presence can have on the world.

  1. Your presence instills calmness. People who feel empowered by your presence will become kindred spirits. That can only happen if they feel safe rather than attacked, secure rather than judged, heard rather than harassed.
  2. Your presence leaves others feeling energized. Your frequency automatically transfers to others. When you are at a positive frequency, it energizes others without you even speaking a word. They desire that energy to continue to flow and, as such, they are motivated to seek higher frequencies for themselves.
  3. Your presence allows others to feel better about themselves. Your compassionate, egoless energy will have a noticeably pleasant impact and cause others to feel good about themselves.
  4. Your presence allows others to feel unified. As you raise your frequency, others feel called to be on the same team. You are a unifying force.
  5. Your presence instills a sense of purpose. When you are at a positive frequency, you bring something to others that feels inexplicable. Your presence and behavior from a place of love, acceptance, nonjudgment, and kindness become a catalyst for others to feel purpose in their lives.
  6. Your presence allows others to trust in authentic personal relationships. In an atmosphere of higher frequencies, trust is naturally enhanced. You’ll notice willingness from others to open up and confide in you.
  7. Your presence inspires others to greatness. When you make others aware of their magnificence and potential, the service offered by that positive energy transmission is immeasurable. They will reciprocate in ways that astound and delight you.
  8. Your presence aligns others with others. Bonding synergy is inherent in higher frequencies. As you bond with another, you inspire them to connect and bond with others, thus improving the connectivity of the universe.
  9. Your presence instills health rather than sickness. The higher the resonance of your energy field, the more you’re able to impact others with a healing energy.

This sounds all well and good, right? Who wouldn’t want to feel these impacts within themselves and share them with the rest of the world?

But remember: The point of shutting up and sitting isn’t to get the world to love you. (That’s just your ego talking, again.) The point of cultivating mindful presence is to arrive at a space of acceptance, compassion, and loving-kindness for YOURSELF first; to discover the thoughts, beliefs, and behaviors that are no longer serving you, and then to walk through them to discover the grand truth that lies on the other side of all the stuff that’s been holding you back.

After all, the whole world might not be waiting for you, but YOU’VE been waiting for you.

Did this post inspire you to cultivate a more mindful presence? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love, and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


Do You Struggle to Express Yourself?

Try These 8 Tools for Healthy Self Expression

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

If you have been following my work since the beginning, you know that I used to be pretty angry. (Remember all those Easter eggs I broke in grade school?) I spent years trying to party my way to wellness—aka: trying to do the impossible—drinking, using drugs, doing figurative back flips out of windows, throwing emotional hand grenades, and flipping off the world in general.

But when it comes expressing myself through anger and numbing pain with destructive behaviors, I’m hardly alone.

In fact, adults in the United States today are the most in-debt, obese, addicted, and medicated in history. This isn’t a coincidence. A combination of socially conditioned thoughts like: I am not good enough combined with a complete lack of education in emotional intelligence got us here.

But it’s up to us—to you—to fix it.

At some point, the idea that thoughts and emotions are things that just happen to each of us became a pervasive one. So many people believe that their emotions are out of their control—to either muscle through them or to medicate them, one way or another. But just like you can learn to choose your thoughts and harness the power of your emotions, you can choose how you express your emotions [https://positivepsychology.com/self-expression/] as well. (And breaking a third grades’ class-worth of Easter eggs need not be it.)

As a culture, we have stigmatized pain and struggle to such a degree in our culture that few people feel safe enough or learn the skills to express their experience in healthy ways. We are taught that pain is horrible, embarrassing, and shameful and that we should do everything in our power to avoid it. We have been so conditioned to believe that pain is unacceptable that instead of staring it in the face, we act out, living in a place of repressed rage and running off to the mall or the bar—entirely avoidant and asleep.

But the truth is, by learning to lean into our discomfort and suffering, we begin to connect with ourselves on a deeper level and start to heal.

Once you begin to understand how your thought-led emotions inform and guide your behavior, you can start to examine how you want to express them.

While self-expression might be a common way of dealing with human emotions, healthy and healing self-expression is far less common. If you don’t know how to express yourself in healthy and productive ways, chances are it wasn’t taught or modeled to you.

For many of us, healthy self-expression is something that we must teach ourselves.

Check out these eight tools for healthy self-expression, to try the next time you find yourself feeling all the feels.

1. Turn off the noises in your head. Mute the negative self-talk, fear, doubt, and confusion. Ask: Would I speak to someone I love the way I talk to myself?

2. Set boundaries for your emotions and needs. Stand for your “yes” and stand in your “no.”

3. Realize when the story you’re telling is not your story. Claim ownership and authorship of your own life story, not someone else’s or what that has simply been taught to you but isn’t true for you.

4. Do what brings you joy. Discover what will help you get your happy back. It’s okay to start small! Don’t forget, it’s okay to have a sense of humor and everyone needs a little fun in their life!

5. Remember that your thoughts, feelings, and behaviors are always choices. No one is to blame for your circumstances. You can choose how to create your reality. Say goodbye to being a victim.

6. Understand “commas” vs. “periods”. Commas represent a pause, a breath, the unknown, or the uncertain, where all things new are created. A period denotes the end. Never place a period where a comma should be.

7. Express yourself in a way that feels healing. Self-expression is not just for impressing your point of view on others, or to convince people to do/think/believe what you want them to. Imposing your thoughts and beliefs on others is your ego trying to get what it wants—and your ego never considers what is in the best and highest good for everyone involved.

8. Get creative! Write, paint, dance, scrapbook, journal, knit, cook, throw pots, crochet—whatever it is that raises your consciousness and allows you to express yourself in a productive, healing way! Creativity is the result of having already raised your consciousness—it involves participation and appreciation, which creates connections. Connection, after all, is the highest outcome of self-expression.

Remember: This work has ebbs and flows, highs and lows. You won’t necessarily express yourself in the healthiest and most productive way the first (or the hundredth) time—especially if healthy self-expression isn’t your habit. But you always have the present moment to return to, in which to begin again. Through mindfulness, you will discover the present moment continuously renews itself over and over until eternity—giving you endless opportunities to self-express in new, innovative, creative, and healing ways.

Did this post help you consider how you might be expressing yourself? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


Try These 5 Steps to Free Yourself from Limiting Beliefs

What stories or beliefs are you holding on to?

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

Raise your hand if any of this sounds familiar:
     I must be “good” to be loved.
     Pain and suffering are unacceptable and mean I have failed at something.
     If I am not in control, everything will fall apart.
     If I do not stay in this relationship, I will be alone forever.
     My physical appearance is a direct reflection of my worth.

That, dear one, is the all-too-familiar voice of your inner-critic, and she is a direct product of social, cultural, and familial conditioning.

But no matter how pervasive her perspective might be now, she doesn’t have to run the show forever.

In fact, one of the most magical components of the life-changing magic of shutting up and sitting is transforming that externally defined voice of your inner-critic into your biggest fan.

Did you know studies have shown that the people who have a strong capacity for love and belonging are the people who think that they deserve it? I mean, how cool is that? Just by thinking you deserve something, you increase your capacity to obtain it—in this case, to experience love. (It also works with shoes… I’ve tried.)

At some point, if you have been doing the work of mindfulness long enough, you will start to awaken to the realization that you are not the person your past conditioning has created. In fact, you never were! The pure, unconditioned essence of you that was birthed into this world is the real you—and she is the person you deserve to bring forth in all her glorious fullness.

That old narrative that says you’re not “XYZ” enough?

You’re done with that.

But conditioned narratives and limiting beliefs can be sticky. There is a reason they can have so much power over how you live your life—and why it can take a whole lot of work and practice to free yourself from their grip, release yourself from their limitations, and rewrite your truth once and for all.

You cannot just “self-help book” your way there, without implementing the teachings you learn. That will just make you a smart person with dysfunctional thoughts, feelings, and behaviors. You also cannot feel your way there through the “power of positive thinking”. (Aka: Pollyanna mind.) By doing that, you’re just tricking yourself into ignoring the undercurrent of emotion that is roiling beneath the surface of your life—and eventually, it will rise up. And you cannot just behave your way there—firstly because that’s exhausting and secondly, because the conscious mind is only in control of so much. Instead, you must learn something new entirely, replacing the conditioned narratives that inform your thinking, feeling, and behaving with new, more authentic ones.

Next time you find the voice of your inner-critic taking over, or your past conditioning directing you towards a misaligned or inauthentic decision, try these five steps to free yourself from outdated narratives and limiting beliefs:

1. Say to yourself: “I am not that person now.”
Remember: Chances are you were not that person EVER. You’re just holding on to old conditioning that was never a reflection of your deepest authenticity in the first place.

2. Begin the cognitive work of understanding your default attitudes about particular people, things, situations, and even yourself.
In other words, you must become your own existential detective. What beliefs, attitudes, and perspective do you hold about the world that are not rooted in your own experience, inner-wisdom, or love-based vision? If you find yourself repeating a belief or engaging in a repeated behavior without knowing why, chances are it was merely conditioned into you.

3. Listen to people whom you normally would not listen to.
Try opening yourself up to stories, narratives, and perspectives that don’t necessarily align with yours. You do not have to jump on every bandwagon that crosses your path, of course. But by listening to a vast array of diverse perspectives and beliefs, you will start to uncover what authentically resonates with you on a soul-level, and what is merely noise you have been over-exposed to throughout your life.

4. Favor the expanded awareness you get from engaging with new narratives.
Once you uncover what has been conditioned within you, versus what is truly the authentic voice of your soul, you must start uploading new—more self-aligned, authentic—programming into your mind. If you listen to political radio on the way to work every morning and arrive to the office angry and defeated, that is not serving anybody (lease of all, YOU!) Consider playing a peaceful soundscape, a meditation, or your favorite dance music instead. Prioritize a higher-level awareness for yourself, no matter what is going on around you.

5. Take the path of least resistance.
Identifying and rewriting lifelong conditioning—much of which probably began in childhood—is one of the most challenging things you can ask of yourself and your mind. After all, there are literal neural pathways paved into your brain that have been conditioned over years, and maybe even decades. There is no reason to make this work any harder on yourself than it already is. Start small, with a belief or behavior that isn’t necessarily rooted in trauma or shame, for example, and be kind with yourself (and those around you, who might still be holding on to limiting, conditioned beliefs and are uncomfortable with the changes you are making.) Judging yourself for what was merely taught to you when you were too young or inexperienced to know better doesn’t serve you or your authentic unfolding.

While it’s not easy to sit and connect with silence and stillness, finding the gaps between all the thoughts bouncing around in your mind, it can be done, and it will serve your highest and greatest expression of self. Identifying old narratives and replacing them with new ones to create new habits of thinking, feeling, and behaving is not as complicated as we make it out to be.

The key is to begin with mindfulness.

Did this post inspire you to consider your limiting beliefs in a new light? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


Next Time You Are Feeling Stuck, Try These 9 Steps to Letting Go

There is power in acknowledging negative thoughts and emotions…

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

Have you ever had a hard time letting go of a habit, thought pattern, or destructive emotional spiral? I know I have. Here is the thing about our habits—especially when it comes to what we think, feel, or believe—they are really, really hard to break.

Even when they hurt us.

If you are like myself or any of the clients, students, or other wisdom practitioners I have worked with, releasing negative emotions and finding freedom from sticky thought patterns has been the work of a lifetime. It takes practice. But it’s the whole point of learning mindfulness in the first place: To let that shit go.

When you find yourself trapped in a negative emotion or a place of resistance, try the following practice, in part developed by David Hawkins, author of The Map of Consciousness Explained: A Proven Energy Scale to Actualize Your Ultimate Potential to learn how to allow your negative emotion to exist and then let it go.

1. STOP* whatever you are doing.
Everybody loves a good acronym. In this case, STOP means:
     S: Stand up
     T: Take a deep breath
     O: Open your mind to another possibility
     P: Pause before taking the next step

(*If this step looks familiar, we covered it last week!)

2. Notice and accept your feelings about the situation you are in.
Give a name to your feelings and accept that you are feeling them. Journaling can be a great space for notice, naming, and accepting. Or consider asking a close friend or family member if you can voice your experience to them—without projecting your feelings all over them—to help you start to accept your feelings. (Remember, what we resist persists; and if we name it, we can tame it!)

3. Set an intention to clear the negative emotion rather than feeding the emotion.
To get unstuck from your emotions, you must make a conscious choice to let them go. It is all too easy to feed a negative emotion—with persisting thoughts, amplified feelings, or destructive behaviors. Negative emotions are not going to clear all on their own: You must invite them to leave and then make decisions that will release them.

4. Close your eyes and go within yourself, acknowledging the negative feelings as they arise.
In other words, once you have set the intention to clear yourself of negativity, you’re going to have to let that negativity flow through you and out of you. Allow your feelings to make the journey, invite them to be present with you and move through you, without reacting to them or analyzing them. Treat your feelings with the same loving-kindness and compassion that you would like to receive from them. Soften into your struggle—for now, let it be.

5. Give yourself permission to let all feelings arise without suppressing, repressing, expressing, or escaping them.
You can literally say to your anger, your fear, your pain, or your suffering: “You belong.” You might even consider personifying your feeling: What is the character of your anger? What does fear look like? Who is pain? Sit down and talk to them. Ask yourself: What if I sat with this for just one minute? Can I sit with this for two minutes? Can I invite my feelings to gather around a big dinner table and just be with them?

6. Shift your attention to something healthy that brings you happiness and joy.
This is called “the pivot”. (And yes, it is just as fancy and graceful as it sounds.) If you’re working through this nine-step process, by now you’ve changed your physical posture, gotten quiet, welcomed an understanding of how you feel, and asked yourself: Can I sit with this discomfort and understand where it comes from and what it’s trying to tell me? Now ask yourself: What is WORKING in my life? (Believe it or not, there are things in your life that are working.) Start to turn your attention away from your pain.

7. As waves of feeling continue to cross your mind and flow through your body, verbally give them permission to leave.
As the negative emotions start to leave you experience, replace them with the feelings about what is working in your life, what brings you joy, where you find beauty. Treat the retreating feeling with loving-kindness and compassion but maintain the clarity that the feeling has done its job and it’s time for it to leave.

8. No matter how long negative feelings take to leave your consciousness, acknowledge and accept them as part of your humanness.
The broad, wild spectrum of emotions is part of the human experience. It is normal and natural for negative thoughts to arise throughout the course of your day and your life. Regard yourself with compassion, even as you catch yourself overthinking or reengaging with the negative spiral. This work takes practice, and it ebbs and flows! Self-criticism not only fails to serve you, but it also holds you to a standard that is impossible to achieve. Be gentle with yourself and embrace your humanness.

9. As your feelings leave, remind yourself that you want to let them go because you desire higher feelings like peace, harmony, or love to enter your experience.
Regard your pain or struggle as a pathway that is leading you toward love. (If you need a refresher of how the Emotional Guidance Scale works, we’ve already covered it on the blog!)

No matter what, remember that whatever you are experiencing in any given moment is just the next hurdle you must jump to get to a higher state of being where you can bring your most authentic, joyous, soulful self forward, into the world. The world is ready for you.

Did any of these nine steps resonate with you or teach you something new? Are you looking forward to trying any the next time you find yourself in a spiral of negative emotion? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


This ONE Technique is the Gateway to Freedom from Negative Emotions

Learn to STOP in your tracks and let go…

If you enjoy reading Shut Up & Sit and want to dive even deeper, enrollment for our online community-based course opens this month! Head over to our Community Course page to learn more about our online “inner MBA”, where you’ll practice integrative and mindful Mastery of your Behaviors and Aspirations. If you’re ready for the ultimate support in breaking free from the limiting beliefs holding you back in life, JOIN US NOW.

Throughout the course of doing the work of shutting up and sitting—and then sharing it with the world—I have been open about my own story. I’ve shared some of the details of my parents’ staggering levels of dysfunction: Like alcoholism, drug addiction, and domestic violence.

When I was an infant, my dad would leave for days at a time, chasing a party or on a bender, and I often spent those days with my grandparents—honest-to-goodness, falling-down-drunks in their own rights. They owned little more than the mattress that they slept on and the clothes on their backs, and for as long as I knew they drank from sunup to sundown.

In fact, my baby book notes the very first time I drank a beer: At nine-months-old.

It also documents the first time I got drunk: Eleven-months-old.

That’s just how my life began. That is my origin story—one of chaos and raw emotion, alcoholism and drug addiction, survival and lack and despair.

I believe that building the life I have for myself, today, was practically a miracle: A miracle that started with waking up and turning to mindfulness. Mindfulness isn’t just something I teach; it’s been my personal journey. A journey of sitting down and shutting up—and discovering through silence all the life-changing magic that comes with it.

But, throughout all those years of drinking and drugging, violence and dysfunction, suffering and despair, I wonder if anyone ever thought to themselves: We should STOP.

I doubt they even knew they could.

If you didn’t catch last week’s post, on the three ways human beings handle emotions be sure to check it out, because it lays the foundation for what the STOP Technique is all about: Stopping in your tracks (or in the middle of a negative thought spiral, as the case may be) and letting go of negative emotions or destructive thought patterns.

This four-step technique is literally the gateway to freedom from negative emotions. (And its step number one of a totally transformational 9-step process I’ll be sharing on the blog next week!)
Here is the thing: The whole point of learning to harness the power that your emotions have is so you can let them go. When you find yourself trapped in a negative emotion or a place of resistance, the STOP Technique will guide you towards allowing the emotion to exist and then to letting it go.

Everybody loves a good acronym. In this case, STOP means:
     S: Stand up
     T: Take a deep breath
     O: Open your mind to another possibility
     P: Pause before taking the next step

In other words, whenever you become aware of the fact that you’ve launched yourself into a downward spiral, physically and mentally STOP whatever you are doing, pulling yourself out of unconscious patterns and behaviors, and connect with the present moment—the seat of all freedom. (You can even say it out loud to yourself if you must: “Stop!” If you’re spiraling out of control anyway, who cares what anyone around you thinks?)

Let’s say you’re in the throes of becoming really angry, for example. Notice that. Then, just stop.

Stand up, root your feet into the ground, take a deep breath through your nose.

Open yourself up to the possibility of choosing a different reaction.

Then pause.

Suddenly, you find yourself noticing how cool the air is, or the young family playing happily in the park outside your window. Maybe you start to realize that you are surrounded by beauty, joy, and abundance. Maybe you just take a couple seconds to really tune into your body and realize you don’t totally hate your co-worker (or whoever or whatever sparked your anger) but that actually, you just didn’t have time for breakfast and could use a sandwich.

The point is you choose another feeling. You recognize that anger (or whatever it is you are feeling) does not have to be your reality.

And, just like that, you free yourself.

If you want to learn even more about the STOP Technique, check out Power Vs. Force: The Hidden Determinants of Human Behavior by David Hawkins.

Did this post make you consider how you might start to pivot out of negative emotions in your own daily life? If so, I want to know! Head over to Facebook to share any new insights, ideas, or questions you have!

Want to learn more? There’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love and personal transformation.

If you enjoy reading Shut Up & Sit, then you’ll love receiving weekly love letters from Yedda! Each week you’ll get stories, wisdom tools, and mini doses of mindfulness delivered straight to your inbox. Plus, you’ll be the first to know about upcoming events, workshops, new products, and more.


The 3 Ways Human Beings Handle Emotions

Which one are you?

If you enjoy reading my blog, then you’ll LOVE my book, Shut Up and Sit: Finding Silence and All the Life-Changing Magic that Comes with It. It’s a comprehensive, integrative, and innovative guide to personal development, designed to help you radically transform your mind and become the master of your thoughts, behaviors, and aspirations.

The first thing that tends to happen after you sit down and begin to wake up to your life is that you stir up a whole lot of pain for yourself. (And often, as was my case, a whole lot of pain for anyone who happened to be around me at the time.)

Once the practice of mindfulness really began to sink in, I started walking down hallways in my mind that I’d been avoiding for years, opening doors that were locked a long time ago.

It made me pretty angry.

Like, doing figurative back flips out of windows and throwing emotional hand grenades, all while texting a steady stream of “F”-you to practically anyone I could think of.

In fact, studies on mindfulness show that one reason people don’t sit in silence and learn to connect with themselves is because it’s too painful.

In the beginning, mindfulness can even exacerbate your suffering.

Your thoughts have power. They are mental units of energy that lay the foundation on which your whole existence is practically built. The more you choose a particular thought, the more that thought begins to store feelings within your psyche.

Your beliefs become patterned into your actual brain waves.

But once you begin to understand how your thought-led emotions inform your behavior, you can examine how you want to handle them.

It’s easy to get into the habit of believing that other people and situations make us feel a certain way—but they don’t. Only we get to choose what thoughts and emotions we put our energy behind.

But, most of us have to go through a dark night of the soul to get to the light on the other side. Culturally, we’ve shamed struggle and stigmatized pain to such a degree that nobody wants to go through it—but if you want to change your life, it’s unavoidable.

The truth is, by allowing your discomfort and suffering into your consciousness, you can begin to connect with yourself on a deeper level.

Only then will you start to heal.

If you’re ready to harness the power of your emotions, let’s explore the three ways human beings typically handle emotions in the first place.

1. Suppression/Repression

Suppression manifests as irritability, mood swings, muscle tension, and various other physical ailments and illnesses. Remember, your feelings create hormones and chemicals that flow throughout your body. If you suppress those emotions, the compounds are stuck there, eating away at you, causing everything from panic attacks to ulcers.

Repression includes denial and projection, which tend to work together and reinforce one another. Denial results in major emotional and maturational blocks. Projection is the primary mechanism used by the world today and accounts for war, civil disorder, inequality, racism, and more.

2. Expression

Expression includes verbalizing or using body language to act out your feelings in front of others— otherwise known as our blow-ups, breakdowns, and toddler-scale temper tantrums. The expression of negative feelings releases just enough inner pressure that the remainder can then be suppressed.

Unfortunately, when you unload all your negative feelings onto someone else—particularly someone who hasn’t yet done their own work of mindfulness—they wind up suppressing, repressing, expressing, or escaping everything you’ve just unloaded onto them. This can create a cycle of negativity that just brings everyone down.

We often think we need to “vent” to others to feel better, but we do not. Expressing a feeling just gives it more energy. Instead, taking responsibility for neutralizing your negative feelings allows for positive emotions to be expressed, instead.

3. Escape

Escape is the avoidance of feelings through diversion. When you avoid what’s going on inside you by engaging in an endless variety of pursuits, dependency and addiction (to shopping, sex, food, drugs and alcohol, and more) often manifest.

This explains the constant, frantic activities modern humans immerse ourselves in: Endless socializing, talking, texting, reading, music-playing, working, traveling, sightseeing, shopping, overeating, gambling, movie-going, pill-taking, drug-using, cocktail-partying, and more.

We’ve all engaged in each one of these, and some more than others. But through mindfulness, what you can learn to do instead is sit down and shut up. Then you’re free to ask yourself what you’re suppressing, repressing, expressing, or escaping.

Once you’re aware, you can begin to free yourself from your emotions—with healthy activities like somatic exercises, rest, reconnecting with hobbies you love, supportive relationships, a walk in nature, volunteering in your community, and more.

The first step is simply becoming aware of how YOU handle YOUR emotions at any given time.

That is the essential wakeup call.


Your Step-By-Step Guide to Joy

It’s called the Emotional Guidance Scale.

If you enjoy reading my blog, then you’ll LOVE my book, Shut Up and Sit: Finding Silence and All the Life-Changing Magic that Comes with It. It’s a comprehensive, integrative, and innovative guide to personal development, designed to help you radically transform your mind and become the master of your thoughts, behaviors, and aspirations.

When I was born, my parents and I lived in government-subsidized housing. My dad was hardly ever around, and my mom had no car and very little money—certainly nothing to spend on entertainment. With nowhere to go and no one but a brand-new baby (aka: me) to talk to, my mom spent her days doing two things:

When I was asleep, she cleaned the house, and when I was awake, she cleaned me.

Every day, she gave me baths and changed my clothes repeatedly, just to have something to do. Day after day, once she cleaned the house, she would wash me, and dry me, and rub lotion on me, and dress me, and play with me, and then when she finished, she would start all over again―sometimes multiple times a day. (For a baby, I smelled really good.)

What the work of mindfulness taught me is that this became a deep patterning for me.

I’m a total spa baby. I love to be pampered. I love physical touch; I love physical connection.

They’re deep, visceral needs.

Now, I know it’s because the ways my mom used to care for me as a baby. And, it’s kind of amazing that in such staggering poverty, my mom was able to create such luxury out the love of a mother for her child.

Even as babies, we’re aware of what is going on around us. Before doing the work of mindfulness, I might not have been able to consciously draw the connection between my childhood baths and my love of pampering now, but that whole experience is still wired into my neural pathways.

On an emotional level, everything we experience is a part of who we are.

There’s a science to it, too.

Did you know that every human emotion has a measurable frequency?

Every one of your feelings creates a measurable vibration that transmits beyond your body. The visual representations of those frequencies is called the Emotional Guidance Scale—and not only does it illustrate that positive emotions create higher frequencies, it can guide you through the mental and emotional steps to achieve the feeling (and frequency) that you want.

The highest frequency emotions are feelings like joy, empowerment, freedom, and love.

The lowest frequencies include fear, grief, depression, and powerlessness.

A feeing like hopefulness—where you consciously begin to deliberately create your life—falls solidly in the middle.

Most of us live our lives near the bottom of the Emotional Guidance Scale—weighted down by lower frequencies.

You can think of your feelings like food for your cells—different feelings (like different foods) produce different results. Love is like the kale of feelings: Chock full of vitamins and minerals and all sorts of ruffage that will keep your insides happy and help you grow. Fear is kind of like the aspartame of “food.” (FYI, aspartame is technically a “chemical compound.”)

When you’re working your way towards the bottom of that Emotional Guidance Scale, plagued by negative thoughts that you can’t seem to shake, neuropeptides communicate those feelings to the cells in your body. This cellular process initiates the production of stress hormones like cortisol, norepinephrine, cytokines, and histamine. Some studies have even likened cortisol to metal-searing acid―that’s how crummy it is for our human tissue.

Metal-searing acid on your cells? All because of a set of patterned belief-informed thoughts that aren’t serving you?

I’ll pass.

The flip side is that when you move up the Emotional Guidance Scale your positive feelings ignite cellular processes that generate growth hormone, dopamine, oxytocin, and vasopressin—all of which promote healthy cellular growth.

When you think about the state of our culture, particularly in the west—the abuse and addiction, the debt, and the obesity—everything we do to try to keep ourselves from facing the pain we feel is simply our way of trying to liberate ourselves from lower-frequency emotions.

But what if you believed you aren’t a victim of your feelings?

What if you believed pain was nothing more than your launch pad for moving up the Emotional Guidance Scale?

Every one of us has the capacity believe that our pain is simply trying to teach us something.

Fighting against your pain is never the answer. The answer is to sit down (and shut up) and allow your pain. Recognize it as a part of you and trust that if it is showing up, that means you’re ready and willing to learn what it is trying to teach you.


This ONE Formula Will Change Your Life

Do you know the math equation for personal transformation?

If you enjoy reading my blog, then you’ll LOVE my book, Shut Up and Sit: Finding Silence and All the Life-Changing Magic that Comes with It. It’s a comprehensive, integrative, and innovative guide to personal development, designed to help you radically transform your mind and become the master of your thoughts, behaviors, and aspirations.

A key part of being human is our capacity to feel and express emotions. What can totally trip us up is identifying our emotions, recognizing how we handle emotions, and mindfully exploring how they guide our behaviors.

After that, the hard work really begins.

Because once we become more aware of our emotions and our responses to them, then begins the work of not only letting go of negative emotions but learning healthy self-expression and the maintenance of mental well-being, too.

Take my client Karrie, for example.

When I started coaching Karrie, she had no idea what she had gotten herself into. She became my client at the request of her CEO, who was preparing her to be the next CEO of their company.

Karrie works in an industry dominated by male leaders. She first started her career as a clerk, working her way up the corporate ladder, year after year. Still, she doubted that she could be a CEO in her industry.

But Karrie did the work—not just to become the next CEO but also to become her best and highest self.

Today, she is a leader of compassion and intelligence.

With mindfulness as her secret weapon, the title of CEO will be one of many stepping-stones to-come in her career.

“It’s kind of magical to be able to sit in silence and bring myself back into alignment with who I am and what I’m about. Sometimes I wonder what it would take to go back to those previous feelings of anxiety and fear, as if this has all been a dream. But it’s been important for me to make drastic changes in my life, so that I don’t. Meditation is one of those drastic changes,” Karrie says.

As Karrie learned, mindfulness is an invitation to wake up and become aware of the intentions you’re setting for yourself: For your day, for your health, for your career, for your life. It’s in that intention-setting that you get to decide if you want your emotions to dictate you, or if you want to dictate your emotions. (Hint: You want to dictate your emotions.)

The good news is, there’s an equation for that:

Intention + Attention = Manifestation

In other words…

The intention is: What is the thought that I’m creating?

The attention is: What emotion am I putting my focus on?

The manifestation is: What energy and behavior am I putting out into the world?

It’s a pretty simple equation, but it can totally change your life.

What is the intention that you’re setting? Are you setting the intention for love? For inclusion? For vulnerability and connection? Or are you setting the intention for rejection? For exclusion? You might even be setting intentions subconsciously, due to patterning you’re not consciously aware of.

To what are you giving your attention? Where are you directing your energy, your emotions, your words, your activities? What do you watch and read; what media do you consume? How often are you scrolling?

All of those things make up your life.

Whatever it is you’re manifesting, it’s coming from the intentions you’re setting and the attention you’re giving those intentions. Once you’re are conscious of that, it’s your responsibility to choose intentions that serve you, and give your attention to those.

Remember: You are not a victim of your emotions.

I’ll leave you with some final words of wisdom from Karrie:

“Change takes time. Just like diet and exercise, mindfulness is like working a muscle. It’s a slow, steady, and continuous process. You have to keep doing it, you have to do it little by little, and you have to commit the time. It’s just a matter of believing in yourself and who you are, and if there’s any doubt in your mind that you can’t do it, just remember that you can.”

“You’ve made it this far, and you can make it further.”

Did this post make you think about what you give your attention to? Maybe you’re even considering starting an intention setting practice? When you’re ready to learn more, there’s a book for that! Click here to take the first step towards greater awakening, awareness, self-love and personal transformation.

COVID-19 Update

Dear Customers,

We want to assure you that we take the health and well-being of our community, customers, and associates very seriously. Like you, we’re closely monitoring the developing effects of the Coronavirus (COVID-19) pandemic as communities re-open.

To help prevent the spread of COVID-19, we have temporarily closed our studio to protect and care for those who work with us, our customers, and the public.

We have missed seeing you in our studio, but we have still been open online for virtual classes, where service remains uninterrupted.

With the phase 2 announcement in Richmond we have decided to offer 3 days of classes onsite at the studio effective Sunday June 14th. Classes will be in person at the studio Sunday/Tuesday/Saturday each week.

Here is what you need to know to join us in person on these days:

  • You MUST wear a mask in the studio and keep it on in lounge area
  • Mask on studio/class side is optional
  • 6ft social distance must be followed, studio has markers on floor for mat placement
  • Family members can remain closer while practicing
  • You MUST bring your own mat/props/water
  • You MUST sign up in advance on our website or on MINDBODY app
  • The studio will be cleaned thoroughly
  • Hand sanitizer is located at front desk
  • Only paper products will be offered, all hand towels/glasses/etc. are no longer an option for use at studio

If you are feeling sick PLEASE stay home. If you are not feeling safe joining us in person ALL classes can still be joined virtually.

We are all in this together. We will continue to monitor the COVID-19 situation and will follow guidance from public health officials and government agencies, so we can continue to support our customers and communities as needed.

For more information about COVD-19 and what you can do to keep healthy and safe, visit the Centers for Disease Control at cdc.gov or your local health department’s website.

As a reminder, Mindfulness Bar is a safe, sacred space for ALL and offers a refuge of silence and stillness for everyone. Please be mindful of this when you arrive back in the studio.


EFFECTIVE MONDAY MARCH 23rd WE ARE GOING TO VIRTUAL CLASSES ONLINE

Dear Friends,

In order to honor health guidelines just released and to stay connected with our community and to continue to offer MUCH NEEDED STRESS RELIEF we are closing the studio to group classes and offering Live-Streaming for our weekly schedule.

All classes will be offered via ZOOM.

What you need to do:

Sign up on MINDBODYONLINE via the MINDBODY app or go to our website www.mindfulness-bar.com

CLASS PASS is also available as usual per their sign up steps on their platform.

Corporate clients with pre-paid membership sign up online as usual.

All class packs and memberships already purchased through Mindfulness Bar will apply and we are offering Live-Stream drop -in option as well, just purchase passes as usual on our website- all passes will apply to virtual classes Need more passes? BUY NOW

*YOU MUST BE PRE-PAID AND SIGNED UP ON MINDBODY 30 MINUTES PRIOR TO CLASS WITH ACTIVE EMAIL ADDRESS TO ATTEND VIRTUAL CLASSES*

Steps for ZOOM Live-Stream Classes:

  • Download ZOOM on your laptop, tablet, desktop or phone at least 30 minutes before class and create an account.
  • Join our custom meeting room via the link emailed to you 30 minutes prior to class.
  • Select “Mute” and “stop video ” in the bottom left corner of meeting screen.
  • Find a quiet space with strong internet connection.
  • Enjoy the practice, move, breathe, be in the present moment.
  • Drop any questions you have in chat box during class.
  • Namaste

We are here to serve you and our community during this time of uncertainty and we are also committed to supporting our instructors by paying them no matter what happens. We will ALL get through this by staying connected, even if only virtually for now.

We are so deeply grateful for you and for your word of mouth referrals where we receive much of our business.
If you enjoy your experience with us online please tell your friends and family by sharing this email on your social networks or forwarding to their email address.

We appreciate you and your support!

Sending you all healing energy, health and unlimited prayers for an abundance of prosperity and resources in every way to keep you healthy and well,

Mindfulness Bar Staff


COVID-19

WHAT WE ARE DOING

  1. We have a team of amazing people who work relentlessly to keep our studio environment clean and sanitized. Everything in the studio is cleaned multiple times per day between classes. We have regular and deep cleaning checklists which are followed by our team multiple times throughout the day.
  2. We use cleaners which are on the EPA’s list of approved cleaning supplies for killing COVID-19.
  3. We’ve added wipes to our selection of cleaning products which are available for clients. Please fully wipe down equipment after using.
  4. We have placed natural hand sanitizer at the entry of studio. Please sanitize upon entering and exiting.
  5. We have put out paper towels so that there is no community hand towels to share.
  6. We will be continuing community prop usage. Please consider purchasing your own to use in class if you are concerned.
  7. If you use props, clean them completely after class. We will then do a second level cleaning before they are used again.
  8. Although the hands on assists are loved in our our studio, we will regretfully put these on pause for the time being.
  9. While we have them in case you forget yours, we strongly discourage the use of community yoga mats. If you forget yours, we suggest you purchase a new one.
  10. We have no plans at this time to close the studio. We hope to be a haven of health for you during this stressful period and will be taking all precautions to remain open and available. If the worst case scenario happens, we will be prepared and will update you accordingly.

WHAT CAN YOU DO?

  1. If you are sick, please stay home.
  2. Wash your hands, wash your hands, wash your hands. Use soap and scrub for at least 20 seconds before and after class.
  3. Avoid touching your face with your hands. Use a clean towel to wipe your face during class.
  4. Bring a yoga mat and towels to each class- one for your mat and one for your face. Wipe up your sweat after class. Sanitize your mat at home after each class with approved EPA cleaners.
  5. Fully wipe down any props after use with sanitizing wipes.
  6. Consider bringing your own props for class. We have these available for purchase in our retail area.
  7. Don’t panic. Most cases of COVID-19 are mild and if you have a healthy immune system, your risk is minimal.
  8. Work on boosting your immune system. Skipping class now is like shooting yourself in the foot before a marathon! Keep practicing and stay healthy!

The Mindfulness Bar exists to support YOU- your health and well-being are the reason we are here. We will continue to update you with any further developments or changes.

We wish each of you wellness and strength. Keep up with your self-care regimens and we will get through this.

Healing energy to you all,
Rose and Yedda


Meditation and Mindfulness for Business

Over the past decade, mindfulness has gone from fringe spiritual practice to mainstream obsession. Oprah meditates. Steve Jobs did it. Katy Perry does it.

And yet, with all the hype surrounding mindfulness, it’s easy to lose sight of its real benefits for businesses. Meditation, the core practice of mindfulness training, doesn’t just make you feel good or give your face a radiant glow. Research on this practice shows that meditation and mindfulness training more generally offer businesses a real ROI.

Put simply, when it comes to bringing mindfulness into the workplace, it’s not just the right thing to do. It’s also a sound investment that pays out real returns over the long run.

According to an emerging body of research, when companies invest in mindfulness, they are likely to experience the following five benefits.

1. Mindfulness reduces employee stress and mitigates the risk of burnout
The world of work has fundamentally changed over the past 20 years. We now go through our days with supercomputers in our pockets. We’re able to communicate around the globe in seconds. Despite the obvious advantages of our faster, more connected world, our current age also comes with a powerful challenge: We now live in an “always on” state of perpetual stress and technological distraction.

Mindfulness works as a powerful counterbalance to this ordinary state. Numerous studies suggest that mindfulness practice helps employees reduce stress and build what just might be the most valuable capacity in the digital age: resilience. One recent study, for instance, showed that the benefits of mindfulness training extend beyond the individuals doing the practice. Researchers found that even the direct reports of managers who practice mindfulness experience lower rates of emotional exhaustion.

2. Mindfulness reduces unwanted turnover
The workforce has become increasingly transitory, and unwanted turnover poses a threat to most businesses. Experts estimate that unwanted turnover can cost up to 200 percent of an employee’s annual salary. So how can we keep high-value employees from leaving? In one recent study, researchers examined the relationship between company mindfulness programs and retention. They found a significant relationship between mindfulness and higher levels of commitment among employees to their current employer.

3. Mindfulness increases productivity and engagement
Mindfulness training also has powerful effects on productivity. Researchers studying the effects of workplace mindfulness programs found that this training led to greater vitality, enhanced focus, and higher levels of engagement in the task at hand.

4. Mindfulness works as a powerful tool for recruiting top talent
In a tight labor market, where many companies struggle to attract top talent, mindfulness programs give companies a competitive edge. This is perhaps why leading companies like Google, Nike, Apple, and Goldman Sachs are all heavily invested in mindfulness training. And it makes sense. If given the choice between a firm that invests in the well-being and resilience of its employees and one that doesn’t, most savvy applicants will choose the company that is more invested in its employees’ success.

5. Mindfulness boosts creativity and innovation
With the nature of industry and work continuously changing and with new disruptive technologies like A.I. looming, creativity and innovation are essential business assets. Researchers at Erasmus University in Rotterdam, Netherlands, wanted to understand the impact of mindfulness training on creativity. They found that just a few minutes of mindfulness practice led to statistically significant increases in “divergent thinking” and also increased the range of ideas subjects were able to generate.

The key upshot of this emerging research is that mindfulness is a sound investment — one that pays out on a variety of different levels. At the level of social responsibility and doing good, investing in the well-being and resilience of employees is simply the right thing to do.

And yet, at the level of raw financial returns, these programs also offer a tangible and significant ROI. By investing in mindfulness, after all, businesses can expect to create an environment with less stress, less unwanted turnover, greater productivity, more top talent, and greater innovation.

Source: Inc.com


Chase Adventure with us in Greece!

Register NowHave you ever meditated at the feet of a sleeping volcano? Relaxed against a backdrop of crystalline blue water and drifting sailboats? How about stretching deeper into your body and mind with Yoga on the sands of an ancient Greek fishing village? If any of this sounds like a dream come true, then our Chase Adventure Retreat, in Epidaurus, Greece, is definitely for you.

Join the Mindfulness Bar and Chase Adventure in Greece with Rose and Yedda from September 28, 2019 to October 5, 2019, as we take in the sun, sand, local cuisine, and atmospheric history of Greece. Tucked quietly away from mainstream tourism and overlooking the Saronic Gulf, the town of Epidaurus is one of the world’s most important Greek archaeological finds: a place where magic met science and mankind met the divine. Distinguished by ancient Greek temples and recognized throughout the world as a place of both physical and spiritual healing.

PRICE INCLUDES:
7 nights stay, 3 vegetarian meals per day (along with acks), 2 yoga & mediation classes per day, 2 workshops on health and well-being and stress management, round trip grand transportation from airport to hotel

PLUS ALL THE FOLLOWING EXCURSIONS:
Day trip to Nafplio
Day trip to Mycenae
Visit to The Ancient Theater of Epidavros
Island/ beach day to Spetses Island
Island / beach day to Poros Island

Epidaurus is surrounded by stunning mountains on once side and dazzling waters on the other. It’s in this space of history and serenity that we invite you to relax, disconnect from your busy life, and connect with your mindfulness practice while you form new healthy habits and friendships. With natural and bright accommodations at Hotel George, you’ll be steps away from a fresh ocean breeze from an irresistible beach, healthy meals and experience and relaxation options to start and end your beautiful days in Greece. This is the ideal setting for blending introspection with community, and stillness with adventure.

Sign Up

More Information


What is Yoga?

Yoga originated thousands and thousands of years ago, and no one knows exactly when. From then until now, the experience of yoga increases vitality, calms the mind, improves health, opens the heart and transcends cultures and religions. Yoga is practiced by many people because it transcends cultures by tapping into the deeper part of the “self” and fully creating venues for us to fully unify the body, mind and soul.

WHAT THE WORD YOGA MEANS?

Basically, yoga is about making balance and creating equanimity so as to live in peace, good health and harmony.
  • The word yoga means “UNION” yoga comes from sanskrit root to join or concentrate on.
  • Yoga has the divine ability to reunite polarities and merge opposites. Once you experience the pure state of union, you feel happiness, joy, peace, balance, bliss and the full essence of your true self. The practice of yoga is an art and science dedicated to creating union between body, mind and soul. It’s objective is to assist practitioners in using the breath and body to foster an awareness of ourselves as individualized beings intimately connected to the unified whole of creation.

THE YOGA PRACTICE INCORPORATES:

  • Faith full belief and trust in yourself and universe
  • Surrounding to the divine letting go and allowing yourself to receive love
  • Sound vibration
  • Endless/without boundaries expanding beyond your physical & mental capacity
  • Vinyasa flow of movement & breath, tap in the source , be in the breath, and embody the joy of life through energetic movement

LIFESTYLE:

Overall, yoga is not a religion. It is a philosophy, a lifestyle and a way of life. The experience encourages you to be honest, loving, joyful, generous, forgiving, tolerant, and open to the divine possibilities of life.

Based on the principles and lessons cultivated on the mat, the following statements speaks to how you can
celebrate and live a full and abundant life off the mat.

  • Face your own demons with compassion & bravery
  • Step into a place of honesty and stand in your own truth
  • Trust you have faith in yourself and others
  • Let down your walls and reveal your heart
  • Follow your passions with conviction and purpose
  • Give and leave with love
  • Be your divine self without apologizing

The ultimate aim of yoga is to reach “ultimate freedom”. Freedom is peace, tranquility, and bliss. Freedom is the joy of being in the self, with the self and of the divine self.


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