The Five P’s

Good morning to my yogi virtual school mamas!

Who knew the 20-21 school year would start off like this?
We’ve got this!
 
I wanted to share something I am posting on my son’s desk to help him when he gets overwhelmed or stressed, especially during these next three weeks of virtual learning. It is something I am applying in my life as well.
 

The Five P’s:

Pause
Pranayama
Praise
Pray
Pivot
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Pause – Stop what you are doing a take a few seconds or longer to pause.*
Pranayama – Breathe! Pranayama is one of the eight limbs of yoga. Prana means life force; when we are stressed, our breath becomes very shallow. In times of constant stress, this shallow breathing can affect our immune system negatively. Learning to take deep breaths and practice breathing techniques such as the Victorious (or Ujjayi) breath that we have learned in class is scientifically proven to calm the nervous system and reduce stress. (I will review this again in class on Wednesday morning.)
Praise – Find something to thank God for! He has done so much for us; sometimes we forget how blessed we are. When we cultivate an attitude of gratitude, it can override our stress.
Pray – Ask God to help you with whatever you are struggling. You might not have an immediate solution but know that He hears you and cares about every minor detail in your life.
Pivot – Sometimes we need to change our course of action, perhaps switching to another activity or subject temporarily before coming back to the problem at hand. This might mean physically moving, incorporating a few yoga poses or taking a quick walk to reset. There are specific poses that reduce stress, such as Legs Up the Wall and Child’s Pose. (Remember, every pose in yoga has a purpose!)
*Another note on Pausing: 1. Make sure you are taking time to feed your soul! Read your Bible and devotionals daily. Even if it is quick, it can set the tone for your day. 2. Take time to care for your body; you are investing in your mental and physical health when you come to yoga every Wednesday at 9 a.m. You cannot serve from an empty vessel.
You’ve Got This! Praying that this year will be fantastic for all!

See you at 9 a.m. this Wednesday in my backyard for yoga! Go to the FB group for sign up info.

 
Love & Peace,
Lori
 
Isaiah 40:29-31  “He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary; and young men stumble and fall, but those who hope in the Lord will renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint.”
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Class Cancelations

Yesterday I received the following email from the Yoga Alliance:

We are strongly recommending for communities where social distancing has become required, recommended, or the community norm, that all in-person yoga instruction be canceled until the need for social distancing has passed.”

Therefore, I am canceling classes this week. I plan to create a free video for all of you stuck at home. I am not very tech savvy, so I’m not sure exactly how to go about all of this. If the weather clears up, we can have classes outside.

In the meantime, I urge you to keep your eyes fixed on Jesus, the author and perfector of our faith.  This is a trial that we are all enduring, and it will pass.

2 Corinthians 4:18 So we fix our eyes not on what is seen, but on what is unseen since what is seen is temporary, but what is unseen is eternal.

I am open to suggestions for instruction!  Please reach out if you have any ideas.

Take Care of yourself & your families.

Love,
Lori
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Creating a Vision Board

You will never leave where you are until you see where you’d rather be. – author unknown

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What is a vision board?   A vision board is simply a collage of images and words representing your wishes, dreams or goals. Visualization is one of the most powerful mind exercises you can do.  It is proven that you move toward what you think about. The purpose of your vision board is to bring your dreams to life.

On September 12 Kristi Meenan, former corporate trainer, and I will lead a fun workshop in creating a vision board.  (The vision board depicted above is hers.) To sign up, go to Vision Board Workshop.

In her book, DREAM IT. PIN IT. LIVE IT, Terri Savelle Foy states that surrounding yourself with images of your vision causes your dreams to become more alive inside of you.  It’s a vital component to success.

God wants us to thrive, not just survive! You must give yourself permission and have the courage to DREAM.  In the Bible, the Israelites were terrified of giants in the promise land, a place God had led them to that was rich with milk and honey.  Because of their fear, they chose to stay in the desert longer than they had to.  Once in the promise land, they didn’t encounter a giant for over 100 years!  Most of what we fear never even happens.

The fear of the future is usually worse than the real future…  We shouldn’t entertain thoughts that reduce us.  Many people never come to their destiny because of fear… Courage is fear that has said its prayers.  It is not the absence of fear, but the presence of YES! – Kris Vallotton

Pray about your dreams.  God wants us to be clear on our vision, and we need to be in alignment with his plan. Don’t limit God or yourself.  Ephesians 3:20 says He can do more than we could ever ask or imagine!  You were meant to have a full life.

Where there is no vision, the people perish (Proverbs 29:18), but without courage, dreams die – Rosa Parks

When you create a vision board, you are seeing yourself the way you WANT to be.  It gives you clarity on your life’s purpose and goals, builds your faith in God’s ability to do the impossible and boosts your confidence and self-esteem.

Put it in writing.  Studies show that you are 42% more likely to achieve your goals if you write them down.  It makes your goals real and attainable, so write from your heart.

Visualization works.  When you are surrounded by ongoing negative messages that life will never get better, your vision board will serve as a daily reminder of where you are headed and fuel your faith to trust in God and your God-given talents and abilities for those dreams.

Stop making excuses.  Mel Robbins, famous life coach, speaker, and author has some great quotes about procrastinating and making excuses for not pursuing dreams.

          “We are all so afraid of uncertainty that we want a guarantee before we even try. We want evidence that if we take a risk we will “get the girl” It’s a numbers game. To play any game, you have to start. To win, you need to keep going. If you want to make your dreams come true, get ready for the long game.
Life is not a one and done sort of deal. You’ve got to work for what you want.
Picasso created nearly 100 masterpieces in his lifetime. But what most people don’t know is that he created a total of more then 50,000 works of art. .. Thats two pieces of art a day. Success is a numbers game. You are not going to win if you keep telling yourself to wait. The more often that you choose courage, the more likely you’ll succeed.”

          “When it comes to change, goals, and dreams, you have to bet on yourself….Hesitation is the kiss of death. You might hesitate for a just nanosecond, but that’s all it takes. That one small hesitation triggers a mental system that’s designed to stop you. And it happens in less than—you guessed it—five seconds.”

          “There will always be someone who can’t see your worth.  Don’t let it be you…You Are One Decision Away from a Completely Different Life.” ― Mel Robbins, The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage

Your vision board will be a collage of pictures or words depicting your dreams.  What you post can range from places you want to go, things you want to accomplish, items you want to own or aspirations you want to achieve.  The possibilities are endless.  Don’t settle where you are.  Dare to dream!

To sign up for the September 12 vision board workshop, go to Vision Board Workshop.

Cost is $40; includes yoga, journaling prompts to create your board, supplies and light bites.  BYOB

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#visionboard #dream #goals #plan #askGod #Courage #christcenteredyoga #yogaforclarity  #selfcare #future #confidence #worth #value #possibilities #vision #getoffthecouch #onestepatatime #growth #opportunity #visionboardworkshop

Fan the Flame! Adventure Retreat

Tulum, Mexico     January 13-18, 2020

Jump-start 2020 with an amazing tribe of Christian women!  Come and fan the flame of the gifts that are within you!  Five life-changing nights!

Do you need an adventure?  Do you feel stuck?  Do you need to recharge and reboot?

Join Lori and Whole-Hearted Yoga on the adventure of a lifetime! Deepen and refresh your connection with the Lord in lush, natural surroundings and reconnect with yourself as you nourish your heart, mind, body & soul!
Prepare to be pampered upon arrival at Jungle Keva.  This is a new, upscale, oasis in the heart of Tulum, one of the Riviera Maya’s most notably hip and laid-back beach towns. Leave behind your to-do lists and your troubles to make space for adventure and restoration.   Enjoy meals at the resort prepared by the exclusive chef and embark on excursions with plenty of free time in between to rest or explore the town’s shops, restaurants, and sites.  Return home refreshed and renewed.

What’s Included?

  • 5 Nights Lodging:   At a boutique eco-chic hotel, Jungle Keva (shared room) in one of 5 stunning lodges
  • 5 Breakfasts, Lunches & 5 Dinners:  Enjoy locally inspired and sourced cuisine, prepared fresh
  • Afternoon Chai and snacks when we are onsite
  • Daily Yoga:  Yoga for all levels (so don’t worry if you are new to yoga!) followed by journaling prompts for personal growth, reflection and drawing closer to the Lord
  • Arrival GiftA special gift from local craftsman
  • 2 offsite Excursions:  Stand up paddleboarding on a private lagoon, an afternoon on the beach, or swimming in a cenote.
  • 1 Cooking Class:  Experience the local flavor by a talented Tulum chef
  • Group RT Transfer:  Included if you arrive by 1 pm on the 13th

NOT INCLUDED:  Round-Trip Airfare & Alcohol (available for purchase)

 

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The Tulum Vibe…

 

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“Tulum has a reputation as the ultimate place for an unplugged vacation for a good reason. In contrast to the mega-resorts of neighboring Cancun and the Riviera Maya, the places to stay in Tulum are all eco-friendly and laid-back. You’ll spend your days here eating fresh fish tacos, doing yoga, and reading in a palapa.. The main draw is Tulum’s gorgeous beach, one of the best in Mexico, plus the casual vibe of downtown—these two distinct areas, about a 20-minute drive apart, are where you’ll spend all your time. And unlike other beach getaways in Mexico, Tulum has several things to see, from historic ruins and the Sian Ka’an Biosphere Reserve to world-class shops and restaurants. ”  – Travel and Leisure Magazine

 

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There are a total of five luxury lodges at Jungle Keva, which means our group will have the entire sanctuary to ourselves! Most of the lodges have an upper loft space that serves as an additional sleeping area, allowing three to four people to comfortably share one lodge.

 

Check out Jungle Keva reviews from Trip Advisorhttps://www.tripadvisor.com/Hotel_Review-g150813-d15694518-Reviews-Jungle_Keva_Tulum-Tulum_Yucatan_Peninsula.html

Jungle Keva is amazing! I loved the food and the wonderful yoga classes. So peaceful and nourishing. I can’t wait to go back! – Mandy Galvin

Jungle Keva is a truly special place. I came in with zero expectations and I’m walking away with an incredible 5 day experience. I made a delicious ceviche and banana leaf wrapped fish in a cooking class, went snorkling at Cenote Xibalba (sinkhole/cave), zip lined, did yoga every morning, had an Ayurveda lesson/lunch, had a shaman healing (who knew I’m a hummingbird), climbed to the top of the temple in Coba and had the most amazing meals ever (GF and dairy free)!! And my favorite part, meeting and spending time with an incredible group of women I met on their yoga retreat. My heart is full. – Kimberly Spero

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Imagine our group paddleboarding on a private, jade-colored lagoon with no one else in sight, then spending the day basking in the sun. Immerse yourself in the sacred Mayan waters of a limestone sinkhole fed by the world’s largest underground river system.

Learn to prepare nourishing and delicious dishes in a customized cooking class, which begins with a tour of a local market to select the fresh ingredients to be used in the cooking demonstration.

Later, perhaps you’ll choose to rent a bike and explore the town, hang at the resort by the infinity pool, or just rest in a hammock…what are you waiting for?”

 

Cost:  $2250 DBL Occupancy and $2050 Triple Occupancy

Save $150 When you pay in full by July 31

 

self care

 

To register click here:

https://www.wetravel.com/trips/fan-the-flame-adventure-retreat-lori-washko-tulum-40755329

 

#adventure #courage #selfcare #refresh #restore #tulum #junglekeva #sunshine #travel #yogaforeveryone #supyoga #beach #healthyhabits #boundaries #movebeyondyourcomfortzone!

Christian Meditation: Part of Self-Care

 Joshua 1:8 Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it.

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A couple of weeks ago, I hosted a self-care event and fundraiser in my home; the proceeds benefitted Treasured Vessels Foundation.  Their current project is to build a secure facility to house, rehabilitate, and shape a successful future for females ages 9-18 who have been rescued from sex trafficking in the DFW area.  It was a great evening with a lot of very special women who have a heart for the Lord and the community…and they like to have a good time!

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Part of the emphasis on the evening was a yoga class incorporating Christian meditation.  Anyone that’s been to my class knows I typically play inspirational music and read a short devotional with scripture.  One thing I want participants to walk away with is feeling refreshed in God’s presence.  On this particular evening, we had an extended savasana, or final resting pose at the end.  My goal was to encourage each woman to make an effort every day to spend quiet time with God.  Christian meditation is just that – tuning out distractions, being quiet and listening for God’s voice.   Christian meditation is also focusing on scripture and devotionals.  In traditional yoga, meditation is more about emptying the mind.

We live in such a fast-paced world where busyness is the norm.  It is so important to slow down and refresh ourselves so that we can better serve those around us.  Self-care is not selfish; when we are filled and rested, we have the best version of ourselves to offer others.  Christian meditation not only refreshes us; it inspires us.  I find that I have my best and most creative inspiration during or immediately after my quiet time.  Doing it daily first thing in the morning sets your tone for the day; its something we have to be very intentional about.  Even Jesus, who was perfect, had quiet time with God very early in the morning.

Mark 1:35 “very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.”

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Psalm 77:12  “I will consider all your works and meditate on all your mighty deeds.”

Psalm 145:5 They speak of the glorious splendor of your majesty— and I will meditate on your wonderful works.

 

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#christianmeditation #CYA #christianyoga #selfcare #yogaforeveryone #savasana #quiettime #refresh #renew #fillmybucket #womenencouragingwomen #massage #nutrition #givingback #treasuredvesselsfoundation #scoutandcellar #hospitality #community