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 

Move your body for 10 minutes and reap great benefits : Most Beneficial 10 Minute Workout

The 10 Minute Workout For Men & Women 

Benefits: Burn calories, boost metabolism, tone muscle, fight fat buildup, relieve stress and build confidence. 

Jog in Place:  1 minute

Jumping Jacks: 1 minute

Squats: 1 minute

Lift Heels Up and Down Quickly While Standing: 1 minute

30 second gratitude break – Say out loud or to yourself the things you are grateful for

30 second goal break – Say out loud or say to yourself the things you would like to accomplish today

Burpees: 1 minute

Plank: 1 minute

Skydivers: 1 minute

Sit Ups: 1 minute

Sit in Silence & Say Kind Things To Yourself: 1 minute

Congratulations!!!! You did it!!! 10 minutes of movement!!!! Great work!! ENJOY THE DAY!!! Smile!!!


Health Spa Lessons Learned : Health Spa Experience – Spa Lessons Learned

A visit to a health spa is a vital way to add energy to the body, ease any stiffness and remove stressful tension in the body. Yoga, massage and teas are critical investments into your health for the long term journey. Below are 20 lessons learned from a health spa.

Welcome: A welcome drink upon arrival sets the tone of an excellent health spa experience. *This hibiscus flower tea is a signature spa drink. The flower is edible and the tea is delicious. Hibiscus Flower Tea is known to help with high blood pressure, high cholesterol, building a strong immune system, and helps to reduce the risk of cancer. It can also speed up the metabolism and help in healthy, gradual weight loss.

Smile: A smile and friendly face at reception generates tremendous positivity, welcoming and comfort. “Welcome,” “How may I help you,” and “Thank you for visiting” are all words to use to ensure an excellent customer experience. Smile more.

Local Ingredients: A spa using as many local ingredients as possible is very attractive. *Example: Local Coconut Oil at a Caribbean Beach Spa, Local Grapeseed Oil at a Vineyard Spa, Local Plant Oil at a Jungle Garden Spa, etc. Local ingredients can be used at home for cleaning, beauty and cooking too.

Robes & Slippers: Warm fluffy robes and slippers are heavenly and enhance a spa experience. After a treatment or shower at home, pamper yourself in a cozy robe and pair of slippers.

Hand Towels: Ice cold hand towels infused with essential oils such as lemongrass feels so refreshing and cleansing to the hands before a treatment or at home.

Body Towels: Oversized, soft and hot towels feel excellent on the body. Luscious towels are luxurious.

Health Spa Windows
Health Spa Glass Bottle Windows

Decor: Unique decor will display the character and ethics of a spa. *This eco friendly and creative spa group designed their windows out of colorful glass water bottles in an effort to recycle and be sustainable. Recycle.

Custom Treatments: Spa treatments are for men and women. Spa treatments can be customized based on skin type, health conditions and/or age. Make sure you tell your therapist in advance your conditions and preferences for customization.

Clean: Cleanliness is a must. The cleaner the spa the better the ratings.

Clean Restroom: A clean restroom exemplifies the cleanliness of the  business. A kind reminder to use the restroom before a treatment is appreciated by the guest.

Wash Hands: Therapists should always wash their hands before a treatment. Food smelling fingers do not make for a pleasant spa facial. We should all be washing our hands more often with water and a light soap.

Incense: Not all spa guests enjoy aromatic incense. Use cautiously.

Health Spa Thai Yoga Massage
Health Spa Thai Yoga Massage Session

Therapists: A spa therapist can make or break your spa experience.  *Special Thank You to Miss. Siripon Thakham for demonstrating how to create an excellent spa experience. She was born in Thailand and spent most of her life studying Thai yoga massage, essential oil massage, body wraps & scrubs and facial treatments. She is teaching me so much here. This post was inspired by her spa experience, knowledge and kindness.

Ask: A therapist who asks their spa guest if they have any injuries or if they would like to focus on any specific area shows care and respect.

Questions: Well trained massage therapists will ask “how is the pressure” or “please let me know if you prefer more or less pressure.”

Music: Spa music is so relaxing. Play soft and calm music.

Health Spa Pool
Health Spa Pool

Water: A spa needs, by definition, to have water.

After Treatment: A private location after a spa treatment such as a pool, garden or quiet room to relax is delightful.

Praise: Therapists deserve high praise and recognition for healing and helping others feel their best.

Gratitude: Thank you are powerful words. Use them.

Health Spa
Health Spa Inspiration Thinking Lounge Chair


12 Uplifting Yoga Poses To Boost Your Mood & Feel Energized

Prepare to radiate health and happiness with these 12 yoga poses!

Brief Yoga History: Yoga originated in India over 5,000 or more years ago. Yoga is known as one of the oldest holistic health care systems, not just because of its healing approach, but also because of its many benefits for physical, mental and spiritual wellbeing. Translated from Sanskrit, the classical language of India, the word “yoga” means “union,” or “to yoke or join.” We refer to yoga as the union of body, mind and spirit—a union we can reach through the yoga practices of specific postures (asanas), breathing exercises (pranayama), relaxation techniques(pratyahara and dharana) and meditation (dhyana).

Photo Inspiration: Sri Dharma Mittra is an international known yoga teacher famous for photographing himself in 1,350 asana postures to honor his guru, Yogi Gupta. 908 of these photos were used to create The Master Chart.  This chart is a masterpiece. Below are my own photographs to demonstrate some of the asanas from the chart and to honor all of my wonderful yoga teachers!

Name of Pose: Baddha Konasana / Bound Angle Pose / Butterfly (Above)

Benefits: Improves flexibility in hips, inner thighs, groin and knees.

Friendly Tip: Press into your sitting bones and reach your head to the sky. Once the spine is long you may begin to forward fold. Keep the spine long and straight. Keep your shoulders back to prevent any hunching or rounding of the back. Keep a flat back as you fold forward.

Name of Pose: Modified* Parivrtta Janu Sirasana / Revolved Head to Knee / Rainbow Cover (Above)

Benefits: Releases tight hamstrings, spine and sides of the body

Friendly Tip: Make sure the foot of your bent leg is not sickled (as shown in the photo). Make sure to keep both your sitting bones rooted to prevent a sickled foot. Allow knees and hips to relax. Press into the heel of your extended leg. Breathe.

Name of Pose: Malasana / Garland Pose/ Squat  (Above)

Benefits:  Maintains hip/pelvis health and stretches ankles (ideal for prenatal yoga)

Friendly Tip: Use your arms to press into your legs. Press your palms together to broaden your collar bone area. Keep back flat. Allow all 4 corners of each foot to ground down.

Name of Pose: Trikonasana / Triangle Pose / Pop Tart In Toaster (Above)

Benefits: Stretches hamstrings and reduces anxiety

Friendly Tip: Start in Warrior 2. Straighten the front leg. Hinge forward with extended arms. Lower bottom arm to reach for leg, floor or block. Allow top arm to reach towards to sky. Spread top hand fingers wide. Shift gaze to view top thumbnail.

Name of Pose: Virabhadrasana 1 / Warrior 1 / Tight Rope Walker (Above)

Benefits: Increases focus, balance and stability

Friendly Tip: Imagine you are on a tight rope. Keep front foot pointed forward. Allow back foot to be 45 degrees angled or parallel to the back of your mat. Reach both arms up towards the sky. Allow palms to face one another.

Name of Pose: Vrkasana / Tree Pose (Above)

Benefits: Advances balance and engages core

Friendly Tip: Make sure both legs are working to engage the midline. As the foot of the bent leg presses the inner thigh, make sure the inner thigh presses back on the foot. Keep the hips square. Imagine the hips have 2 car headlights. Make sure the lights are shining directly straight forward.

Name of Pose: Utthita Parsvakonasana / Side Angle Pose (Above)

Benefits: Relieves stiffness in shoulders, back and legs.

Friendly Tip: Keep top arm bone plugged into socket. Stretch from top hand fingertips all the way down towards outer edge of bottom foot.

Name of Pose: Ardha Chandrasana / Half Moon / Starfish (Above)

Benefits: Energizes the body and improves digestion

Friendly Tip: Practice against a wall to begin. Allow buttocks to rest on wall. The wall offers excellent support and allows chest to open. Challenge yourself afterwards without the wall.

Name of Pose: Virabhadrasana 3 / Warrior 3 / Flying Bird (Above)

Benefits: Strengthens back and shoulders

Friendly Tip: Look forward and focus on one object in front of you for balance. Engage back and legs. You may transition into a standing split if preferred.

Name of Pose: Garudasana / Eagle Pose (Above)

Benefits: Relieves tightness in shoulders, back and outer hips

Friendly Tip: Lift your intertwined arms and keep elbows high. Lower hips down as if you are sitting in a chair. Release any clench in the jaw. Relax the space between the eyebrows.

Name of Pose: Virabhdrasana 2 / Warrior 2 (Above)

Benefits: Builds stamina and concentration

Friendly Tip: Keep front knee over the front ankle. Take a wide stranding stride. Lift the toes and then drop the toes to engage muscles in the legs. Place arms parallel to the earth. Look forward.

Name of Pose: Bakasana / Crow Pose / Crane (Above)

Benefits: Develops strong wrists, arms and legs

Friendly Tip: Look forward. Place legs on triceps. Practice with head against a wall for support if beginner.

Thank you for viewing. Please leave a comment. Please ask any questions. Happy practicing! Namaste!


Retention Breathing

Retention Breathing Exercise provides participants with calmness, peace, focus and energy. Try it today 🙏
The pattern is simple: inhale, hold, exhale.
S1. Exhale everything out through your mouth.
S2. Seal the lips and inhale deeply (on a count of five) through your nose until your lungs are completely full.
S3. Hold at the top for a count of 5-15 seconds, keeping lips sealed.
S4. Exhale through a open mouth
S5. Focus on creating space with every inhale and releasing with every exhale. Focus on care, peace, calmness, hope and patience.

Click To Watch How To Practice Retention Breathing

Top 4 Yoga Breathing Exercises To Practice in 2017


How many breaths do we take a day?

On average, a person at rest takes about 16 breaths per minute. This means we breathe about 960 breaths an hour, 23,040 breaths a day and 8,409,600 a year.

Breathing keeps us alive. We begin life with our first breathe and end life with our last breathe. Prana is breathe considered as a life giving force.  Prana is the vital energy needed. Without prana, the body would perish. Prana (breathe) is what keeps us alive.

Pranayama is the formal practice of controlling the breath. Practiced correctly, under the right supervision, pranayama brings harmony between the body mind and spirit making one physically, mentally, and spiritually strong.

Top 4 Yoga Breathing Exercises To Practice

  • Ujjayi Breathe is commonly referred to as the oceanic breath and is used for relaxation. Perform ujjayi breathe by following these steps: Seal your lips and start to breathe in and out through your nose. Take an inhalation through your nose that is slightly deeper than normal, Exhale slowly through your nose while constricting the muscles in the back of your throat making an ocean-like sound. You may enjoy practicing the ujjayi breathe when nervous. The slow and rhythmic nature of the ujjayi breathe is incredibly helpful to calm the nerves.
  • Dirga Breathe is commonly referred to as the three part breath and is used for self awareness and grounding. Perform dirga breathe by following these steps: On an inhale fill the belly, then rib cage then chest up completely. Once full, begin to exhale from the chest, then rib cage and then chest. Continue for 10 cycles. You may enjoy practicing the dirge breathe when connecting to the present moment and getting in tune with the sensations of your physical body.
  • Visama Vitti Breathe is commonly referred to as the uneven breathe and is used to calm the mind down. Perform visama breathe by following these steps: Begin to notice your natural breathe. Once focused, begin to breath something like this: inhale 1-2-3-4 exhale 1-2-3-4-5-6-7-8 or inhale 1-2-3 exhale 1 or inhale 1-2-3-4-5-6-7-8 exhale 1. Follow one of these examples for 2-10 minutes. You may enjoy this breathe when preparing for concentration and focus.
  • Sitali Breathe is commonly referred to as the cooling breathe and is popular to cool down body temperature. Perform sitali breathe by following these steps. Curl your tongue like a tunnel or taco shell and begin breathing in and out evenly. Feel the cool air and continue until you feel chill. You may also make a O shape with your lips like sipping from a straw if curling the tongue is challenging. You may enjoy this breathe during heat waves, hot temperatures or to rest from high physical activity.

Benefits of Pranayama (Breathing)

  1. Treats and prevents stress, nerves and fear.
  2. Assists in steady mind, strong will power and sound judgement.
  3. Extends life and enhance ones perception of life.
  4. Stimulates endorphins that fight depression.
  5. Boosts the immune system.
  6. Increases energy.
  7. Improves focus and attention.
  8. Helps to harness your emotions.
  9. Improves self awareness.
  10. Increases whole body relaxation
      Best time to practice: Pranayama or breathing exercise can be a great way to start your day or prepare you right before a big life event (childbirth, public speaking, race, etc).
      Happy practicing!

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,