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A Balanced 5-Day Reset

Day 1: Hydration Focus

• Start the day with water and herbal tea.
• Include hydrating foods like watermelon and cucumber.
• Drink plenty of water throughout the day.

Day 2: Nutrient-Rich Foods

• Emphasize fruits, vegetables, lean proteins, and whole grains.
• Minimize processed foods and added sugars.

Day 3: Mindful Eating

• Practice mindful eating to savor each bite.
• Chew food slowly and pay attention to hunger/fullness cues.

Day 4: Physical Activity

• Incorporate at least 30 minutes of moderate exercise.
• Choose activities you enjoy, such as walking, yoga, or cycling.

Day 5: Rest and Relaxation

• Focus on quality sleep the night before.
• Engage in calming activities like meditation or gentle stretching.

Remember to consult with a healthcare professional before making significant changes to your diet or wellness routine.

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Simple Steps for Meditation

Step 1

Begin by creating a quiet space, and scheduling a regular time to practice. The simplest way to integrate meditation into your schedule is after your Yoga practice, with breath work and Savasana, and then sit up in a comfortable seat for meditation.

Step 2

Take a moment to check-in with where you are. Ask yourself, “What is my motivation for today? Why do I want to bring more of into my life?” Whatever your answers are, make them your intention.

Step 3

Train your mind to focus. Stay with one single thing for an extended period. For a seated meditation, either close your eyes or hold them slightly open. This attention will allow you to begin to see and not get caught up in the habits and patterns of the mind.

Step 4

It’s okay if you experience a flood of thoughts. When thoughts arise, invite your mind to return to your technique as an anchor for you.

Step 5

Once you begin to sit in meditation, you begin to notice how busy your mind is with so many open tabs and you will learn to develop mindfulness and awareness without judgement!

Step 6

It takes time to develop a new habit. Be patient with yourself. Begin with 5 to 10 minutes of quiet, and build up to 30 to 45 minutes. Use a timer so you don’t have to watch the clock.

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VIDEO: Let’s take a quick yoga & meditation break

Huge thanks to The Maui Spa & Wellness Center for having me on their Instagram Spotlight Series today! I promise that in less than 20 minutes, you’ll feel soooo much better. Check out @themauispaboca on Instagram, or visit their website at themauispa.com. Namaste.

 

 

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Simple meditation techniques to keep you balanced and centered

In this video, I share two simple meditation techniques to help keep you balanced and centered. (Video courtesy of the Boca Raton Resort & Club.)

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Meditating with Insight Timer & Enter to Win a Rha Goddess Experience!

First, I just want to remind you of the importance of breathing. Using your breath is a way to center, to ground, to get really clear with our thoughts, with our emotions, with our energy. If you have not yet downloaded the app Insight Timer, I highly recommend that you do. It is something that was recommended to me on my last teacher training from one of my teachers, James. It’s really a great app with a lot of meditations on there for one minute, two minutes, meditations that you can do in the morning, at lunch time, or in the evening. But the pranayama is everything. Don’t hold your breath. Notice how you’re breathing, and keep it simple.

I also want to let you know about something happening next week. I am super excited that Barb and Michelle of Peaceful Mind Peaceful Life are bringing Rha Goddess to Boca Raton. This woman is so amazing and so inspiring. When I first learned about Rha, it was through my Spirit Junkie Master Class that I took last summer. This woman has so inspired me and elevated me, and she truly is such a gift. I feel like I manifested her to come to Boca because I thought how cool it would be if she came to Boca Raton. Then Michelle told me, I think a few months ago, you’re never going to believe who’s coming to Boca!

Rha is truly amazing, and no matter where you are in your life, I highly, highly recommend you go see Rha because she will help you. Sometimes in life we get stuck. We get stuck with the same patterns, we get stuck with making the same business decisions, and it’s so good to learn from someone or go to something to help us come out of the box. Something that we might have never thought of, looking at ourselves or something in business. She really inspired me so much this summer. She is a coach for Gabby Bernstein, and I am thrilled that she will be here with us. Rha will be here Thursday evening (March 5), at lunchtime on Friday (March 6) and Saturday morning (March 7).

I am so excited to also let you know that I am going to be giving somebody a three-day experience with Rha! All you need to do is send me what you’ve been working on for 2020. What are your dreams, what big goals are you working on, and where are you at? And you may win this three-day with Rha!

I am about helping you elevate on all levels, and that’s why I love yoga and meditation so much. You know, we’re only human and we get stopped, and it’s so important to always take a look at where we are in our lives and how we’re showing up, what thoughts do we have. It’s such a beautiful journey, and it’s work though. It’s a way to help us always expand, always take a look at where we need to grow, or maybe something that we haven’t addressed in our life. I am thrilled and beyond excited, and in so much gratitude for Michelle and Barb for bringing Rha to our community. If you have not signed up, I highly highly highly recommend that you do because tickets will go fast. If you have any questions, let me know. And if you would like to enter to win a three-day experience with Rha, please send me what you’re working on for 2020. I can’t wait to see it!

I love you guys. Stay mindful, stay happy. Let go of things that don’t serve you, and remember you guys are all amazing. And you have an opportunity to elevate everywhere in your life. It’s the choices that we make, it’s what we decide, and it’s the work that we do. I love you guys, have a beautiful Wednesday.

Namaste, peace out.
Mary Ann

Rha Goddess: The Calling Experience
March 5, 6 & 7, 2020 • Boca Raton, FL

The Calling Experience features 3 signature events that bring participants through the core tenants of Rha’s book, The Calling, which are Stay True, Get Paid, and Do Good. You can choose to attend one or all 3 events in order to have the full experience!

Event Details & Registration

Win a 3-Day The Calling Experience with Rha Goddess!

Tell me what you’re working on, what your goals and dreams are for 2020! I’ll announce the winner on Saturday, February 29!

Submit Your Entry

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Unplug with these simple meditations

Hi guys, Happy Holidays, Happy Hanukkah, Merry Christmas, Happy Kwanzaa. Sending you so much love wherever you are.

I just wanted to remind you of the importance of meditation, and yes, during this time – even traveling, even being on the plane – closing your eyes, noticing your breath.

A couple of meditations that I would recommend for you to try. One is a Kundalini mantra that I learned from Gabby Bernstein, and it’s really simple. It’s called “Peace begins with me.” You simply press your thumb and your index finger lightly, then you move to your middle finger, “begins,” then you move to your ring finger, “with,” and then your pinky, “me.” so it’s peace begins with me. And you just close your eyes and take a half a minute, take a minute. See what feels good.

The other one is simply breathing in through your nose for four, and then just letting it out for one out through your mouth. Just try and see what happens.

You know it’s such a journey when we can find things to help us, and meditation is just a way to calm the energy. To unplug, just like when we unplug from our phones or if we are charging our phones, we need to do that for ourselves, that way you know we’re clear, and we’re conscious and mindful in the way we show up every day.

So let me know what happens. I love you guys, have the most magical, beautiful rest of the week. Namaste, peace out.

Mary Ann


Be sure to turn on the volume!

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Nirodah, or Stillness


Be sure to turn on the volume on the video!

In today’s class I talked about Nirodah; stillness. Practicing yoga quiets our minds and allows us to listen to our emotions. We can access what we are truly feeling when we are in a place that is ready to receive and open to listening. Oftentimes we bottle up our emotions out of fear that they will cause disruption in our lives, relationships, and work. Acknowledging our feelings makes them real and all the more scary. But once we address how we feel, we finally become free. Yoga provides the opportunity to experience that freedom, as we can breathe, move, and work through our emotions. There have been so many times in my life in which I have suppressed what I have felt in order to not “rock the boat”. Yoga led me back to the most raw and authentic version of me. I encourage you today to allow yourself to to cry, laugh, and talk about what’s on your mind. Don’t be afraid of tapping into what you truly feel. Namaste.
Mary Ann


Video transcription:

“Hi guys, and welcome back to “Wednesday Wisdom.” So today, I just wanted to address the importance of stillness in our life, and I know it’s hard because who has time to add something else? But I can tell you that it’s essential for your health, for your mind and for your body, just to simply be still. It can be as simple as closing your eyes and breathing in for four, and breathing out for four. There’s something that shifts, because what happens over time, stress and a lot of emotions can affect the energy body. And that’s why, you know, after a yoga class it’s like, Wow! We feel so much better and the same thing with the mind and having that practice of quieting, being still… it will change everything. And it helps you to get clear about the choices that make you make, and also your feelings. You want to honor your body, and something that has been so important for me is my meditation practice. Sometimes when busyness gets in the way, and a lot of feelings or emotions, I meditate more. It’s just a way to get clear, it’s a way to ground, it’s a way to center. And, I want to tell you, just don’t overcomplicate it. Just simply sit in any chair, or go to the beach, and just close your eyes and breathe and let your mind be still. Let the body be still because stillness speaks. It’s so important for your health and for your well-being. I love you guys, have the most amazing week! Namaste, peace out.”

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Keep Calm & Say Your Mantras

Taking a few moments in silence to develop a personal mantra is so important – it can be as simple as “I am”, “I am peace”, “Om Shanti” (which means peace), or “Sat Nam” (which means truth).

Mantras can be used anytime, especially if you are experiencing anxiety, fear, or stress. There has been research that mantras are an effective way to calm the mind. Gabrielle Bernstein’s “The Universe Has Your Back” card deck is full of amazing mantras to help you feel calm and at ease. It is a tool I’ve been using for over 20 years and has helped me tremendously.

Huge thanks to Louise Hay and Dr. Wayne Dyer for teaching me about mantras!

Mary Ann

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