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The Benefits of Guided Meditation

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Guided Meditations with Erica Velasquez, Evolve East Owner
Erica Velasquez, Evolve East Owner

Guided meditation is a helpful way to deepen your meditation practice. Meditation is an advanced relaxation tool which results in happiness, peace, and health as the level of prana in the body increases. Meditation brings the Mind and Body into a  state of relaxation which promotes healing. The mind becomes clear, cleansed and more focused.


Emotional steadiness and harmony as it cleanses and nourishes you from within.

Unlocks your creativity by allowing your inspiration to be heard over life’s distractions.

Heals trauma, pain or sadness

Personal evolvement and growth with deeper self connection

Personal connection, self awareness, inner discovery.

Reduce stress, pain and anxiety. Relaxation is induced which increases the compound nitric oxide that causes blood vessels to open up and blood pressure drops.

Promotes healthy eating and good life choices.

Allows your body to energize itself. The body will be more energized.
Guided Meditation

*For best results, a meditation practice is encouraged 4-5 times a week for 20 minutes each day. As you develop your skills and abilities, you may be able to practice on a daily basis. Happy practicing! Thank you for reading and thank you for your support.

*Meditation Tip: Find a quiet safe place to sit alone. You may sit down using a chair, bolster, block, cushion or yoga mat. Check your poster and alignment. Make sure you have a long flat back and your shoulders are drawn back. Reach the crown of your head up towards the sky. Relax the face and unclench the jaw. Start with a few deep breathes to prepare for your practice.

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Erica Velasquez, Evolve East Owner, Reach & Dream Big
Erica Velasquez, Evolve East Owner

I believe in the importance of being present. I believe in embracing the current moment. I believe in simply being. There is a time and place for this practice. On the other hand, I also believe in thinking ahead, thinking BIG and dreaming outside the box for a beautiful future. Goal setting is a common ritual practiced by people all around the world. Below are tips I enjoy practicing. I hope it serves you.

Dream Big With These Helpful Tips

Tip #1 : Journal – Write down or sketch your big dream and then practice the 7 why exercise. Below is an example.

Goal: Own successful day spas around the world 

Why Question Number One: Why do you want to own successful day spas around the world?

*Because I want to combine my business knowledge with my passion of health and wellness

Why Question Number Two: But why?

*Because I enjoy doing business and I enjoy helping others

Why Question Number Three: But why?

*Because it makes me feel alive

Continue this exercise until you get to “Why Question Number Seven.” Find a comfortable and quiet place to perform this exercise. Write it out carefully and dive deep into your answers. The 7th why will be the deepest answer and unleash serious truth. Once you have your 7th answer, allow this to be your affirmation for the month.  Enjoy this exercise. No judgement & no perfect answers. Just go for it and see what comes up!

Tip #2: Find a mentor, a guide or a motivational speaker: Who has worked their way to reach a goal similar to yours? Who is a leader? Who has already done it? Be inspired and ask questions to these people. It may be beneficial to follow in their footsteps, but always add your unique touch to the process. Why reinvent the wheel?  Gain as much advice from professionals as you can. Learn from your elders. Find a mentor. Educate yourself.

Tip #3: Remember mistakes and failures are your best teachings.  Learn from your mistakes and allow the failures to push you closer to your successes. It is ok to mess up. It is ok to make mistakes. These experiences will help develop your skills and make you stronger. Mistakes keep you humble. Stay focused on your big dream.

Tip #4: Meditate. I enjoy a 20 minute meditation practice early in the morning.  Sometimes I will stay laying in bed listening to a meditation or find a comfortable seat in bed. It is a great way to start the foundation of your day. Free audio meditations can be found at . I enjoy the sound of Bee’s voice and message. Take a listen when you have 20 minutes of time to dedicate to your meditation practice.

Tip #5: Enjoy the journey. If you are not having fun for the most part, change things up. You will approach obstacles along the way so if you do not truly enjoy your journey towards your big dream, then you might quit. HAVE FUN! Life is not meant to be so serious. Do what you love. Smile. Laugh at the not so beautiful moments. Enjoy the journey.

Homemade Skin Care Inspired by Chilean Relative: Homemade Skin Care – 3 Recipes For A Radiant You

Homemade skin care tips inspired by Chilean relative

3 Homemade skin care recipes

Homemade skin care inspired by homemade meal: As a teenage girl, I remember I was walking down the streets of Chile, South America with my Tia Oriana (Aunt Oriana). We were on our way to a local farm stand to find the best ingredients for a homemade meal. Upon arrival, I watched as she would pick out the freshest fruits and vegetables for family gatherings at the lunch table. Lunch is the main meal for my Chilean side of the family. My Aunt Oriana is a very talented cook and I appreciate how she would always feed us the best whole food ingredients. She purchased, prepped and cooked like a top chef. The table would be covered with the most delicious salads, assorted vegetables, fresh meats and always fruit for dessert.

In regards to homemade skin care, it was beautiful to watch the sweet nutrient dense juices of the fruits and vegetables melt into her dancing hands during lunch prep. It reminded me of a true nature beauty treatment. My Aunt Oriana always has incredibly soft and radiant skin. I am always memorized with her glowing skin. The combination of fresh produce, fresh water, natural lotions, and sunlight resulted to her beautiful skin throughout the years. My LaLa (Grandma – Abuela) is the same way. They are true examples of natural beauties in my opinion.

Inspired by these women, I have decided to share my top 3 homemade beauty treatments. You can find all of the ingredients in your local grocery store! Maybe they are already in your kitchen! Enjoy! iGracias!

Grapeseed Oil Bedtime Treatment  – Use For Homemade Moisture – Face 

6 tbsp grape seed oil for hydrating the skin

2 drops rose oil to promote a healthy glow

1 tbsp warm honey for moisturizer

3 tbsp chia seeds or 5 tbsp ground almonds for exfoliation

Directions: Mix all ingredients into a bowl until a paste forms. Sweep mixture over face and neck before bedtime. Leave on for 20 minutes then wash off with warm water. Option is to add a night cream to face and neck after the treatment for extra moisture.

Avocado Hair Mask – Use For Homemade Shine Enhancing – Hair 

1/2 Avocado which contains vitamin B and E to strengthen your hair

2 tbsp organ oil which softens unruly strands and nourishes hair

10 drops rosemary essential oil which pampers a dry scalp

1 tbsp apple cider vinegar which helps remove product buildup that dulls hair

Directions: In a blender , add the four ingredients and pulse together. Work the mask through dry hair from roots to tips. If you have oily hair, skip the scalp. Let sit for 15 minutes then rinse and shampoo out. Do this 1 x a month or as preferred.

Silky Soft Body Scrub – Use For Homemade Exfoliation – Body 

8 tbsp raw honey which soothes and heals dry skin

2 tbsp ground coffee for exfoliation and firming

8 drops grapefruit oil which has antibacterial properties

Directions: Mix all together in a bowl. Before your shower, gently massage the scrub onto dry skin. Rub in small circles. Let sit for 1 – 20 minutes. Shower off and feel silky smooth.

Enjoy making these fun homemade recipes for your beauty treatments! Drink plenty of water, sleep well and go outside today! Cheers to your health and beauty inside and out!


Positive Mindset Article For Your Morning Practice : Positive Thinking To Ensure A Powerful And Happy Life

Positive Thinking

Positive thinking comes with practice. What we think is what we get. Think positively for positive results. Think negatively for negative results.

“Be careful what you dream of. It will come true.”

Positive Thinking Questions: Do you truly believe you will attract your dream partner? If so, then you will. Do you truly believe you will cure your sickness? If so, then you will. Do you truly believe you will accomplish your financial goals? If so, then you will. Do you truly believe you will work your dream career? If so, then you will. Do you truly believe you will live in your dream home? If so, then you will.

You will design your reality with the way you positively think.

What do you honestly and truly believe you deserve from life? Do you think small minded or big picture? Do you say YES more often or NO more often?

Law of Attraction & Positive Thinking: The law of attraction is an extremely powerful positive thinking tool.  Simply put, the law of attraction says that you will attract into your life whatever you focus on and think about. Whatever you give your energy and attention to will come back to you. So, if you stay focused on the good a positive things in your life, you will automatically attract more good and positive things into your life. If you are focused on lack and negativity, then that is what will be attracted into your life. – As discussed by Jack Canfield

“You are what you think about all day long” – Dr. Robert Schuller on positive thinking

“Once you make a decision, the universe conspires to make it happen” – Ralph Waldo Emerson on positive thinking

“Thought is action in rehearsal” – Sigmund Freud on positive thinking

“Once you replace negative thoughts with positive ones, you’ll start having positive results” – Willie Nelson on positive thinking

Now you must ask yourself what is your inner voice saying? What do you catch your inner voice saying? What are you telling yourself? Are your thoughts bringing you what you desire in life?

30 Day Challenge Positive Thinking Assignment: Below are suggested affirmations you may meditate on if you prefer. Feel free to edit or create your own affirmations. Find a comfortable seat and a quiet place to practice. Take your time. Practice on a daily basis for 30 days. Enjoy this assignment. You may also use these affirmations before, during or after an optional yoga practice. May all your dreams come true.


I forgive myself and set myself free

I forgive everyone in my past for perceived wrongs


Today is going to be a really good day

I feel happiness throughout my entire body, mind and spirit


I love every cell of my body

I am pain free and grateful


I am healthy and alive

I rest, eat well and play outside to maintain my health


Every decision I make is the right one for me

Today is the future I created yesterday


I am ready for love

I love myself


Abundance flows freely through me

I look within to find my treasures


I experience love everywhere I go

Loving people fill my life

Self Esteem 

All that I seek is already within me

I love myself just the way I am


“May you use your power of thinking to design all your greatest life dreams!” – EV 

2017 Goals

Today is the last day of 2016. I enjoy looking back to review the year highlights. Some highlights include launching our first ever “Antigua Adventure Yoga Retreat” on January 31st 2016 and celebrating another successful year of Yoga in the Vines at Wolffer Estate Vineyard. I am so thankful for these memories. I look forward to seeing how 2017 will unfold.

2017 Goals

  1. Practice mindfulness and gratitude each morning

As soon as I awake in the morning, I will focus on thinking of the people, experiences and things I am most thankful for. Some mornings, I find my mind starting with thoughts of  what I have to do that day or what happened yesterday or news or work or finances or negativity etc. If these come to mind first thing in the morning, I will focus on saying to myself “WAIT!” and begin repeating at least 3 things I am thankful for. Once I am finished, I will move forward with the days duties. I find this practice helpful in creating a “great day.”

2. Take care of my relationships and reach out to those I do not see everyday.

Staying in touch with those far away can be a challenge. Losing touch with friends and family who are not in our everyday path may occur without care. I am going to make an effort on reaching out to someone I have not seen in a long time at least 1x per month. Taking care of relationships with people we love is a great way to ensure a happy and healthy life.

3. Read more

Books, magazines, internet articles, newspaper are all available. My goal is to read something everyday in 2017. I also will begin making a list of books I read in 2017. I hope to read 10 – 12 books relating to health.

What are your goals for 2017?

Happy goal setting! Wishing everyone a happy and healthy new year! 2017 begins in a few hours! My boyfriend Chris and I are going to dinner at Stone Creek Inn to enjoy a delicious meal! Can’t wait!

Happy New Year,