As I prepare for Dare to Rise: Belize Bliss (my first retreat in the beautiful landscapes of Belize) I find myself facing a paradox.
This retreat is all about stepping outside of your comfort zone – facing your fears, acknowledging uncertainties, quieting your doubts, and welcoming new experiences with an open heart. We’ll confront things head on that scare us and embrace the unknown.
And yet, here I am, feeling a bit hesitant -- dare I say scared -- as I step into leading this adventure.
I’ll be leading a group along the Dangriga coast, snorkeling the world’s second largest barrier reef, exploring ancient Mayan ruins, and journeying into the depths of the famed Actun Tunichil Muknal cave. It’s a dream itinerary, yet my overthinking mind has me stressing.
What if something goes wrong? What if I can’t leave my daily routine behind? What if I don’t meet the expectations others have of me — or, more realistically, the ones I’ve set for myself?
These fears are heavy, but they’re also the reason this journey matters so much. Big changes, exciting adventures, and transformative moments are rarely comfortable. If they don’t make you pause or tremble, perhaps they aren’t big enough.
Read that again – if your action/adventure/change doesn’t scare you a little, is it big enough?
Courage isn’t the absence of fear. It’s stepping forward despite the knots in your stomach and the uncertainty in your mind. Leading this retreat is as much a lesson for me as it will be for those who join.
In Belize, we’ll face fears together -- whether it’s diving into unknown waters, venturing into ancient caves, or simply letting go of the need to control every detail. Dare to Rise is about doing the scary thing anyway.
If you’re waiting for the perfect, fearless moment to chase your dreams, consider this your reminder: the perfect moment doesn’t exist.
Fear is part of the journey -- and a sign you’re on the edge of something extraordinary.
As we embark on Dare to Rise: Belize Bliss, I’m reminded of how transformative retreats can be — a chance to step outside your comfort zone, embrace new experiences, and reconnect with your inner self. If you missed this retreat or are already dreaming of your next adventure, I invite you to join me for future journeys.
Mark your calendar for June 2025, when we’ll gather in the lush paradise of Costa Rica for a retreat dedicated to self-care and restoration. Picture yourself waking to the sounds of nature, practicing yoga under the canopy of tropical trees, and immersing yourself in practices that replenish your mind, body, and spirit.
These retreats are more than just escapes; they’re opportunities to reset, refocus, and rediscover yourself. Whether it’s in Belize, Costa Rica, or beyond, I hope to see you on the mat, ready to take that next step toward living your fullest, most balanced life.
Each morning when you wake up, you have a choice. You can set a positive intention for the day or let it be shaped by tension, worry, and frustration.
Think: If you immediately pick up your phone and check emails and social media, you start the day with the stress of upcoming demands and potential feelings of inadequacy or FOMO. If you listen to the news, your mind immediately goes to all the problems in the world.
Enhancing your well-being starts with intentional choices in your morning routine. I’ve noted before (see my blog on morning routines) that establishing rituals to uplift your mindset can help you unlock your potential and feel great each day. By adding a bit of intention to your mornings, you set yourself up for health, happiness, and productivity.
Here are five questions to ask yourself each morning that can lead to positive shifts in your well-being. You can ask these during a meditation, take a few notes in your phone, or write the answers down in a journal.
1. How do I feel today?
Take a moment to check in with your emotions. How you feel can guide your day’s activities. If you’re energized, maybe a run is in order. If you’re stressed or lonely, acknowledge it and consider connecting with someone close. Listen to your mind and body.
Take a moment to check in with your emotions. How you feel can guide your day’s activities. If you’re energized, maybe a run is in order. If you’re stressed or lonely, acknowledge it and consider connecting with someone close. Listen to your mind and body.
2. What can I look forward to today?
This can be a powerful question, even if it’s not always easy to answer. In the rush of daily life, joy can feel unimportant. Make it a priority to find something—big or small—that excites you today. Cultivate moments that bring you joy.
This can be a powerful question, even if it’s not always easy to answer. In the rush of daily life, joy can feel unimportant. Make it a priority to find something—big or small—that excites you today. Cultivate moments that bring you joy.
3. What can I do today to bring me closer to my goals?
We all have aspirations, whether they’re career moves, personal projects, or fitness milestones. Small, consistent actions drive progress. Identify one or two steps you can take today to bring you closer to your goals and keep motivation alive.
We all have aspirations, whether they’re career moves, personal projects, or fitness milestones. Small, consistent actions drive progress. Identify one or two steps you can take today to bring you closer to your goals and keep motivation alive.
4. If I could only accomplish one thing today, what would it be?
Selecting one priority that would make your day successful can help you focus on what truly matters. To-do lists can be overwhelming, but choosing one essential task brings clarity and a sense of accomplishment.
Selecting one priority that would make your day successful can help you focus on what truly matters. To-do lists can be overwhelming, but choosing one essential task brings clarity and a sense of accomplishment.
5. How can I make someone’s day better?
While the other questions focus on you, this one centers on those around you. Think of a way to uplift someone, whether it’s sending an encouraging message, reconnecting with a friend, or doing something special for a loved one. Acts of kindness not only brighten others’ days but also boost your own sense of fulfillment.
While the other questions focus on you, this one centers on those around you. Think of a way to uplift someone, whether it’s sending an encouraging message, reconnecting with a friend, or doing something special for a loved one. Acts of kindness not only brighten others’ days but also boost your own sense of fulfillment.
Incorporate these questions into your morning routine to cultivate a mindset that enhances your well-being and sets a positive tone for the day ahead.
You’ve got all day to check your messages and posts.
Breath is the essence of life. Without it, survival is impossible. What's remarkable about breath is its dual nature—it functions automatically, yet we can control it.
We take breathing for granted. But just because we’re breathing doesn’t mean we’re doing it optimally. Breathing the right way can prevent disease, reduce anxiety, and promote longevity.
Ancient yogis understood the profound impact breath, or pranayama, has on our well-being. Pranayama is one of the 8 limbs of yoga -- as important as asana (postures), meditation, and self-study. Yet, over time and with all our advancements, we've forgotten this wisdom. Recently, though, breathwork is experiencing a resurgence as research highlights its therapeutic benefits for both mental and physical health.
A 2023 meta-analysis published in Scientific Reports examined breathwork’s effects on stress, analyzing 12 randomized-controlled trials with over 785 participants. The findings were clear: intentional breath control significantly lowered self-reported stress levels.
The benefits didn’t stop at stress reduction. Additional research revealed breathwork's power in alleviating anxiety and depression. Across 20 trials for anxiety and 18 for depression, breathwork consistently led to positive outcomes, proving it to be a highly effective tool for improving mental health.
This aligns with another study from Cell Reports Medicine (2023), which found that breath-focused practices, particularly cyclic sighing, had an even greater impact on mood and physiological arousal than mindfulness meditation.
All of this research confirms that breathwork offers a low-cost, non-invasive way to manage stress, anxiety, and depression.
Intentional breathing can also ease high blood pressure, slow a rapid heart beat, and alleviate symptoms of asthma -- all without drugs or medical devices.
In yoga, breath is at the heart of the practice. It gives you the time to link movement and sensation with inhales and exhales to powerfully change your state of mind. If you can’t attend regular classes, try dedicating just five minutes a day to mindful breathing. Sitting for just 1-2 minutes, lengthening your exhale with each breath, can enhance relaxation. You may also practice box breathing—an equal inhale, hold, exhale, and hold cycle—for just a few minutes to reset your mindset.
The power of breath is so essential to me that I have "breathe" tattooed on my wrist as a constant reminder of its importance. We delve into breathwork during retreats and, of course, in my yoga classes.
I encourage you to incorporate breathwork into your daily life and experience the scientifically proven benefits for yourself.
If you practice yoga or meditate at all, you know one of the major goals is to cultivate mindfulness. But how do you find those moments of calm when you’re off the mat?
In the hustle and bustle of modern life, finding moments of calm and clarity can seem like an impossible goal. However, cultivating mindfulness—a practice of being fully present in the moment—can transform your day-to-day experience and lead to greater well-being.
Mindfulness is more than just a trendy buzzword; it's a powerful tool that can help you manage stress, improve focus, and deepen your connection to yourself and others. Here’s how you can begin to incorporate mindfulness into your daily routine.
1. Start Your Day with Intention
Instead of falling victim to the morning rush, wake up just a few minutes early and take a few minutes to set an intention for the day. This could be a word, phrase, or goal that reflects how you want to approach your day. For example, you might choose "patience" or "clarity." By focusing on this intention, you can better manifest it into reality.
2. Practice Mindful Breathing
Throughout the day, pause for a moment to focus on your breath. Close your eyes, take a deep breath in, and slowly exhale. Pay attention to the sensation of the air entering and leaving your body. This simple practice can help you reset during stressful moments, bringing you back to the present. It doesn’t have to be a special kind of breath, just a nice, deep intentional one.
3. Engage in Mindful Eating
How often do you eat while distracted by your phone, TV, or work? Mindful eating involves paying full attention to the experience of eating. Notice the colors, textures, and flavors of your food. Chew slowly and savor each bite. This not only enhances your enjoyment of the meal but also promotes better digestion and helps prevent overeating. These “yoga” meals are a habit you can share with family and friends.
4. Incorporate Mindfulness into Daily Tasks
Everyday activities like washing dishes, walking, or even brushing your teeth can become opportunities for mindfulness. Focus on the sensations associated with these tasks—the warmth of the water, the feeling of your feet on the ground, or the sound of your toothbrush. By bringing mindfulness to these moments, you transform routine activities into moments of calm and clarity. Instead of looking at these tasks as “chores,” reflect on them as a way to connect deeper to the present moment.
5. End Your Day with Reflection
Before going to bed, take a few minutes to reflect on your day. Consider what went well and what could be improved. You might journal these thoughts, or simply reflect on them in your mind.
Acknowledge your feelings without judgment, and allow yourself to release any lingering stress. This practice not only promotes better sleep but also helps you approach the next day with a clear and positive mindset.
Mindfulness doesn't require you to get to your mat or spend hours in meditation (though these can be good habits, too). By integrating these simple practices into your daily routine, you can start to experience the benefits of mindfulness—greater peace, improved focus, and a deeper connection to the present moment. Start small, be patient with yourself, and watch as mindfulness gradually transforms your life.
It’s easy to skip self-care – to put ourselves second (or third or tenth, if we’re being honest). When I bring up yoga retreats, I hear many people say “someday – when I have (insert) time, money, less responsibilities, etc."
Let’s face it, there is rarely the PERFECT time. Now is the time to take care of you.
A yoga retreat is a unique opportunity to explore yoga practice, connect with like-minded people, and recharge your mind and body. Here are just some of the transformative aspects of a retreat:
1. Deepen Your Practice
A yoga retreat allows you to immerse yourself in your practice without the interruptions of daily life. No one is expecting you to plan dinner; you don’t have to get to the office at a certain time; no one is expecting you to pick up the kids. With multiple sessions a day, I help you explore poses in ways you may not in a typical class. I also offer multiple styles during a retreat -- including Hatha, Vinyasa, Yin, and Ashtanga -- so you can truly explore your practice, refine your postures, and develop a more profound connection to your yoga.
Whether you're a beginner or an experienced yogi, this focused time can lead to significant personal growth.
2. Connect with a Like-Minded Community
One of the most enriching aspects of a yoga retreat is the sense of community it fosters. I can’t tell you how exhilarating it is to watch people connect and make true, life-long friends. You'll meet people from diverse backgrounds who share a passion for yoga and holistic living.
These connections can lead to lasting friendships and a support network that extends well beyond the retreat itself. The shared experience of practicing, dining, and living together can create deep bonds and a sense of belonging.
3. Unplug and Recharge
I know all too well how challenging it is to disconnect from our devices and the constant stream of information. A yoga retreat offers a rare opportunity to unplug, allowing you to fully engage with your surroundings and your inner self. This digital detox can help reduce stress, improve sleep, and enhance your overall well-being. You have internet access, but may not feel as compelled to use it 24/7.
4. Experience New Cultures and Environments
Costa Rica and Belize are two locations that offer mountains, tropical beaches, waterfalls, amazing flora, and incredible wildlife. Traveling to a new place can also introduce you to different cultures and ways of life. In Belize, for example, we get to explore Mayan culture, which is greatly underrated by Western history.
5. Focus on Holistic Well-Being
My yoga retreats incorporate other wellness practices such as meditation, mindfulness, and healthy eating. I want you to see how these practices can be part of a balanced lifestyle, fostering physical, mental, and emotional well-being. We delve into self-care, wellness, personal growth, and the potential of the self. That doesn't mean you can't sleep in or enjoy a cocktail on the beach or a glass of wine to the pitter patter of a rain storm. It's all about balance.
6. Create Lasting Habits
The immersive nature of a yoga retreat helps you establish and solidify positive habits. With my support and the enthusiasm of fellow participants, you'll find it easier to maintain a consistent practice and adopt new routines. The skills and insights gained during the retreat can inspire lasting changes that enhance your overall quality of life.
7. Personal Transformation
Many participants find that yoga retreats lead to significant personal transformation. The combination of physical practice, introspection, and connection with others can lead to profound insights and shifts in perspective. Whether you're seeking clarity on a personal issue, looking to reset your priorities, or simply want to experience a deeper level of peace, a yoga retreat can be a catalyst for meaningful change. I have people who've returned with a renewed creative inspiration, a deeper love for yoga on and off the mat, and a heightened zest for life. They delve into their artistic creations, sign up for a teacher training, or simply commit to a more regular practice!
A yoga retreat offers a unique opportunity to step away from the demands of daily life and focus on your well-being. By deepening your practice, connecting with a supportive community, and experiencing new environments, you can return home feeling rejuvenated, inspired, and transformed. If you're ready to take your yoga journey to the next level, consider embarking on one of my retreats: Belize Bliss 12/8-14/2024 or Costa Rica Yoga, Wellness, and Self-Discovery 6/7-15/2025. You won’t be disappointed.