Radically Loved Radio | Yoga + Meditation | Health Coaching | Mindful Living

This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart. With a loving heart as the background, all that we attempt, all that we encounter will open and flow easily. You can begin the practice of lovingkindness by meditating for fifteen or twenty minutes in a quiet place. Let yourself sit in a comfortable fashion. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans and preoccupations. Begin with yourself. Breathe gently, and recite inwardly the following traditional phrases directed to your own well-being. You begin with yourself because without loving yourself it is almost impossible to love others. May I be filled with lovingkindness. May I be safe from inner and outer dangers. May I be well in body and mind. May I be at ease and happy. As you repeat these phrases, picture yourself as your are now, and hold that image in a heart of lovingkindness. Or perhaps you will find it easier to picture yourself as a young and beloved child. Adjust the words and images in any way you wish. Create the exact phrases that best open your heart of kindness. Repeat these phrases over and over again, letting the feelings permeate your body and mind. Practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows. Be aware that this meditation may at times feel mechanical or awkward. It can also bring up feelings contrary to lovingkindness, feelings of irritation and anger. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection. When you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. After focusing on yourself for five or ten minutes, choose a benefactor, someone in your life who has loved or truly cared for you. Picture this person and carefully recite the same phrases: May you be filled with lovingkindness. May you be safe from inner and outer dangers. May you be well in body and mind. May you be at ease and happy. Let the image and feelings you have for your benefactor support the meditation. Whether the image or feelings are clear or not does not matter. In meditation they will be subject to change. Simply continue to plant the seeds of loving wishes, repeating the phrases gently no matter what arises. Expressing gratitude to our benefactors is a natural form of love. In fact, some people find lovingkindness for themselves so hard, they begin their practice with a benefactor. This too is fine. The rule in lovingkindness practice is to follow the way that most easily opens your heart.

Hello Everyone! I wanted to share some BIG NEWS with you all! Yoga Journal, an Epic Journey! Sharing Your Goals with your friends will keep you on your path Dedication and Hard Work Pays Off, Remember to share with your friends!

Lori Harder_RLI’m really excited about this episode. Lori Harder is a leading expert in the field of fitness, transformational work, mindfulness, and self-love. As a self-made millionaire, successful entrepreneur, network marketing professional, author, ten-time cover model, and three-time fitness world champion, she offers a carefully curated set of practical tools to promote sustainable health, spiritual well-being, and financial freedom. Through her books, unique coaching methods, and programs, she has helped countless people connect with their soul, transform their bodies, empower their minds, gain financial independence, and fall in love with themselves and their lives. If there’s anyone that’s creating a deep sense of female empowerment in the world, it’s this woman. I recently attended her Women’s Empowerment Weekend in L.A. and it was such an incredible event. There were so many women who came together from around the world to have a transformational experience. I had the best time and I feel so lucky and fortunate to call her a friend of mine. Lori and I talk about her incredible story and the transformation that she brought to her own life. She shares how important your tribe is to your life and what you can do right now to love yourself more. Radically Transformed Lori Growing up isolated in a small town and being criticized constantly Exercising from the age of eight and getting obsessed with fitness Getting into fitness competitions in order to transform her body Finding that competition wasn’t as satisfying as she thought Learning to love herself and earn her happiness Radically Inspired Clarity Life can be so much more beautiful when you surround yourself with amazing people. That’s where Lori found a whole new level of fulfillment. If you still have a question mark around you, that may be a sign you need to expand your tribe. Understand that life has seasons. Falling in love with your journey will also help you fall in love with yourself. Lori Harder Answers… Were you always a self-starter or was that born in a moment? What is the best advice you have for someone who is struggling with self-love? What technique works best to detach from a narrative that’s not loving? Can you tell us about the importance of building a tribe in a happy life? Radically Loved Quotes “If I want to grab that better thought, I need to be moving right away.” “It’s a habit for me to get uncomfortable because I know that that’s where the biggest rewards are.” “How could I love myself healthy instead of hating myself thin?” “No matter what you’re thinking or doing, you have the choice to change it.” A Little More About Our Guest Throughout her career, Lori has regularly appeared on the covers of and published articles for Oxygen Magazine, STRONG Fitness Magazine, Health & Fitness Magazine and Prosper Magazine. She has also been featured on NBC, Fox, and TLC networks. Lori has also helped dozens of people reach six figure or more salaries through her network marketing business (Isagenix), and she has helped hundreds of others to start their own home-based business. Most recently, Lori has taken her passion for human potential and created The Bliss Project and Bliss Habit, a women’s empowerment retreat and online course that has thousands of women per year taking this breakthrough curriculum. www.loriharder.com Be sure to subscribe to our weekly Radically Loved Updates and listen on iTunes to make sure you never miss an episode! Click here to listen to the show!

Have you found your purpose? Mastin Kipp is a number one best-selling author, speaker helping people discover and live their purpose. He has been featured on the Emmy Award show, Super Soul Sunday, and recognized as a “thought leader for the next generation” by Oprah Winfrey. Every single person who’s looking for more purpose and grace should read his book, Daily Love. It has such a beautiful message and it really speaks to people who are looking to find a higher power. I was so excited to have this conversation with Mastin and be able to share his wisdom with you. We talk about his incredible journey and how we can follow through on our own spiritual journey. Mastin also shares his point of view as a teacher and how we can learn more from the people we work with. Radically Purposeful Mastin Working in a successful career in L.A. and still feeling stuck and purposeless Deciding to give his life to God for one year to see what would happen Helping people discover the hidden blocks that keep them from getting to the next level Radically Inspired Clarity Your environment is important. If you’re in an environment of negativity and people who don’t believe in you, that’s going to rub off on you. Pair that with a growth mindset and you’ll be better able to change. If a client triggers you, there’s work for you there. As a teacher, you have to learn that you aren’t always right. Accept that you’re imperfect and you’re learning. Mastin Kipp Answers… Does a spiritual journey require us to be fully committed? Or can we do it halfway? How do we begin to identify that we’re in an environment that’s keeping us where we’re at? What are you working on in your life that you’re most excited about? Why is having a routine so important and why does it matter? Radically Loved Quotes “I’m a big believer in 1% Meditation and 99% implementation.” “You don’t want to miss the methods because of the master. Take the goods and leave the rest.” “Make a decision that you can’t come back from.” “Most people who are healthy don’t use willpower to get to the gym, they crave it. You have to get to the point where you crave it.” A Little More About Our Guest Mastin has built a highly successful international personal development company that helps people create rapid change, connect to who they really are and how to live their lives with passion and purpose. Through his writing, online courses, in-person seminars and international retreats, Mastin has worked with over two million people in over 100 countries around the world. Oprah recently also named Mastin “one of 100 awakened leaders who are using their voices and talent to elevate humanity,” alongside other teachers such as Tony Robbins, Caroline Myss, Deepak Chopra, Dr. Brené Brown, Marianne Williamson and Eckhart Tolle to name just a few. www.mastinkipp.com/

“Until we know ourselves a little better, we can’t create boundaries.” – Jill Willard Jill Willard was born with the unique ability of predicting the future and intuiting the experiences of others. In addition to giving readings for clients, she has worked with corporate executives, pro athletes, and thought leaders on honing their intuitive skills. She is such an incredible teacher and intuitive being. I cannot wait for you to listen to our podcast. We talk about how to get out of lack and negativity to access our intuition, what to do when people don’t believe in intuition, and how to tell when what you’re thinking is coming from your intuition. If you’ve been wanting to learn more about intuition and how you can use it in your own life, Jill has incredible wisdom for you. Radically Intuitive Jill Being an intuitive, intellectual child growing up in a normal family Recognizing that the people who are loud against woo-woo are the most scared Getting inspired to write her book and teach people how to open up to intuition Radically Inspired Clarity You change yourself when you let go and forgive. Write a list and get it out. The more you grow the space within you, the more you have to access. If you can pause, center yourself, breathe deep, and ask you can tell if what you’re thinking is intuition or noise. Jill Willard Answers… How does the lack mentality affect our intuition? What are some ways that we can begin to get out of a negative mindset? How do feminine and masculine energy apply to being intuitive? Radically Loved Quotes “If you want a healthy environment and society, you have to take care of women and the feminine side.” “Your body knows, so let it come. Let it grow and hear it.” “Until we know ourselves a little better, we can’t create boundaries.” “Compassion is hard. Gratitude is hard. We can’t do these things if we’re doing them from a logical, angry way. That’s what we’re going to get back.” A Little More About Our Guest Jill Willard has a keen sense of what’s going on. As a gifted Intuitive, medium and leader in meditation practice, Jill’s ease and grace have many coveting her golden rays of wisdom. She is the author of Intuitive Being (HarperElixir, 2016), and has been featured on Gwyneth Paltrow’s GOOP, Women’s Health Online, Mindbodygreen, and Atomic Moms. Her newest venture, IM, offers tools and tips on meditation and being here in presence. Jill has been an Intuitive all her life. She came forward with her stunning gift to help open, support, and teach intuition. Her work helps explain the chakras, or energy centers that when balanced, are key to health, vitality, and peace. www.jillwillard.com Listen and Subscribe!

Henry Ammar is the founder and CEO of MakeItHappen.Life. He is an award-winning empowerment coach, impact entrepreneur, a creative, and a visionary leader with in-depth experience in the personal development, business leadership, entertainment, real estate, and education industries. Henry has lived many lives and is so full of incredible wisdom because of that. It was a privilege to have this conversation with him. I really look up to Henry and everything he’s doing. I cannot wait for you to listen to what he has to say. We talk about the amazing journey of Henry’s life and how he was led in so many different directions. Henry also goes in-depth about how we can respond to the prompting we receive to be guided in our lives. Radically Guided Henry Growing up with limiting beliefs and wanting different for himself Going into the music industry for 6 years and leaving to learn business Surrendering and following his heart to USC to go back to music Ending up in the pinnacle of real estate development Being led by divine guidance to speak and change lives Radically Inspired Clarity Everything that we do, we believe we’re doing for our benefit. Whatever our beliefs are, our subconscious is doing that because it thinks it’s benefitting us. As soon as you feel like you’re done, take action and let your body realize that this is your new identity. Henry Ammar Answers… How do I recognize signs in my own life? What do you need to do to unlearn your limiting beliefs? When can we expect these practices to start working? How important is the tone of our internal dialogue to our self-development? Radically Loved Quotes “Everybody should own their gifts. If you don’t own it, you can’t give it back.” “Honor what you think is right in the moment.” “I believe life could be one big bootcamp for me to grow.” “We tend to sleepwalk throughout the day when life is meant to be lived.” A Little More About Our Guest As a keynote speaker and empowerment coach, he has positively impacted tens of thousands of lives internationally. In his professional career, Henry has performed on a Grammy award winning album and traveled the world sharing the stage with legends. Henry went from creating music to creating businesses growing them locally from Los Angeles to international successes in just one year. He went on to graduate Magna Cum Laude from the University of Southern California, Marshall School of Business. Upon graduating, he put his knowledge to use by overseeing the investment and management of over $2 billion dollars in real estate in just three years. Henry’s true passion lies in the privilege to use his leadership, strengths, and successes to positively impact individuals, businesses and community. www.makeithappen.life

Marisa Peer is such an incredible teacher and therapist. She is a world-renowned speaker, best-selling author, and pioneering hypnotherapist trainer. She has nearly 3 decades of experience and has been named Best British Therapist by Men’s Magazine. I’m such a huge fan of her. It was a privilege to meet her and get to speak to her about everything she does and The Ultimate Confidence, one of my favorite books she wrote. We talk about developing your intuition, declaring your expertise without fear, and building your confidence. Marisa has so much wisdom to share. I can’t wait to hear your thoughts on her. Radically Intuitive Marisa Striving only to be a nanny from her high school years Feeling her intuition from a very young age Getting over the fact that a few people don’t like her books Doing everything wrong in relationships and ending up with a lovely life Radically Inspired Clarity If you believe something, it tends to happen. If you don’t believe something, it tends not to happen. Your mind doesn’t care if what you tell it is right or wrong. Do not let criticism in. People who criticize you are usually having a bad day. If you want to feel loved, tell yourself everyday that you’re lovable. If you know you’re lovable, then that’s all you need. Marisa Peer Answers… How do we develop our sense of intuition? Why do you think people still have a hard time telling themselves positive things? How do we hone in on the things that will build our confidence? Radically Loved Quotes “Tell your mind amazing things and watch how effective it is.” “What you’re meant to do in life is absolutely connected to what you love to do.” “You have to start saying things like, ‘I do deserve it. I am worthy. I deserve love.’” “If you decide that people cannot reject you without your permission. When they do reject you, it won’t hurt you.” A Little More About Our Guest Marisa Peer is a world renowned speaker, Rapid Transformational Therapy trainer and best-selling author. She has nearly three decades of experience as a therapist and has been named Best British Therapist by Men's Health magazine and featured in Tatler's Guide to Britain's 250 Best Doctors. Marisa uses her experience of treating clients including rock stars, CEOs, elite Olympic athletes, royalty and Oscar-winning actors to inform her life-changing speeches and lectures. She has been voted best speaker at numerous conferences including The Mastermind Group London and the Women in Business Superconference, Awesomeness Fest 2015 and The Royal Society of Medicine. In 2015, Marisa launched her Marisa Peer Method School, teaching her unique method for the first time to audiences in London, Canada, the US and Australia. www.marisapeer.com

Michelle Fanucci is a journalist at CBS NEWS, currently serving as a field producer of the award-winning crime and justice series “48 Hours.” I was able to experience Michelle’s journey through social media and I want everyone to know what an impact Michelle has had on my life. We met in New York about 7 years ago. I was in the apex of my life. I had a different career then, but I was on the verge of moving into the space I am now. At the time, Michelle and I connected and we’ve kept in touch ever since. I am so excited to share her with you! In this episode, Michelle shares her story of finding peace in a stressful career, the struggle to be present, the power of what you think, and more. Radically Strong Michelle Being groomed as a producer on the Today Show before she graduated Ending up in the hospital from working herself too hard Falling in love with yoga as a means to recharge each day Going through a traumatic brain injury as a young girl Radically Inspired Clarity We’re constantly disengaged thinking about the past or the future. It’s a struggle to remember to be in the moment. Whatever you say to your mind, that’s what will be. We forget how powerful our minds really are. Be conscious of what you’re telling yourself every day. If you follow who you are and what feels right with your soul, there’s always going to be magic and art. Michelle Fanucci Answers… How important have mentors been in your life? What would you say to someone who’s struggling to find their calling? What makes you happy? Radically Loved Quotes “You’re not defined by the story you bring in, but who you are as a person.” “Are you breathing as you’re scrolling? Or are you holding your breath and just scrolling and scrolling and scrolling?” “Even if you say it and you don’t believe it, eventually some part of you will believe it.” “Everyone has a gift. Everyone has many gifts. You have to start with what makes you happy.” A Little More About Our Guest In 2016, Fanucci traveled to Brussels to document one man’s remarkable eight-month journey of recovery after nearly being killed in the terrorist bombings at the Brussels airport. The 48 Hours documentary, “The Long Road Home,” gave a powerful and unprecedented look at what it takes to survive an attack and put a life back together – including the setbacks and incredible highs. http://www.cbsnews.com/news/the-long-road-home-48-hours-live-to-tell/ Fanucci also covers national and international breaking news specials for CBS News, such as those done in the aftermath of the Paris terrorist attacks and the Dallas police shootings. Fanucci got her start as an intern in morning news at TODAY show in 2006 where she worked her way up, producing live segments for the broadcast. She also worked for “Dateline NBC” and “Nightly News with Brian Williams.” She was an intern for the White House in 2004. Fanucci has received two Daytime Emmy’s as part of TODAY’s Outstanding Morning Program in 2010 and 2011. She received an Emmy nomination for her work on NBC’s primetime documentary, “Our Year of Extremes: Did Climate Change Just Hit Home?” with Ann Curry in 2014. In 2015, she earned an Emmy nomination for her work on 48 Hour’s primetime special report on the Paris terrorist attacks, “Paris Under Attack.”

his woman is incredible. She started her own yoga studio and now has created such a thriving wellness business. In Retox, health expert Lauren Imparato strips yoga down to its anatomical principles, offering practical tips for fast relief, drawing from a variety of disciplines - from psychology to nutrition to Tibetan philosophy. Most often you just need an anxiety buster you can do while running down the street, a yoga pose you can do at your desk, or a way to debloat what feels like an alien baby in your abdomen. Lauren Imparato’s Retox isn't about changing who you are or denying life's pleasures; it's about tailoring sensible, scientifically based health practices to the life you already live. In this episode, you’ll hear how to create changetalk about Lauren’s former life in the corporate world and what’s she’s looking forward to today. I am honored to have had this conversation and share it with you. Radically Real Lauren • Getting hired on the trading floor of Morgan Stanley and still living a ‘healthy’ life • Finding yoga through a boyfriend and ultimately creating a toolkit for modern living • Deciding to go to a yoga teacher training after being promoted and having a successful career Radically Inspired Clarity • It all plays out how it’s supposed to play out. As hard as it is in the moment, all our experiences work to our advantage. • Everybody enters transformation in a different way. If you’re being called to sit back and chill or take a trip, let yourself do that because you don’t know where it will take you. Lauren Imparato Answers… • What advice can you give about creating change in your career or lifestyle? • What separates someone who has the ability to be an entrepreneur and someone who thinks they should be an entrepreneur? • What’s the difference between a good hustle and a bad hustle? Radically Loved Quotes “There’s so much wellness that it’s hard to understand what to do. How do you keep it all together within the context of your real life?” “Never discount your current experience because it will have a positive impact on your next experience.” “A lot of people can kind of figure out what to eat, but it’s really the mental stuff and their career and personal life that they’re struggling with.” “No matter what is going wrong in your day. You have to be thankful.” A Little More About Our Guest Author of International Best Seller, RETOX, profiled on Dr. Oz, named one of the 100 Women in Wellness and Elle’s This is 30, Lauren never anticipated that yoga and the wellness world would be part of her daily, professional life. In fact, she hated them. Lauren turned to yoga only as an experimental diversification of her Manhattan treadmill workouts. She soon learned, though, that with regular practice on and off the mat, yoga and its underlying philosophies can change you from the inside out as well as the outside, in. Lauren has become revered as one of the globe’s top lifestyle, wellness, and yoga experts. She has led classes for tens of thousands on the Great Lawn of Central Park, in Times Square, Madrid, Barcelona, Panama, opening weekend in Ibiza, the Cannes Film Festival, and more. Profiled on the cover of Marie Claire, CNN, Vogue, Bloomberg, Fox Business, SELF, New York Magazine, The Financial Times, New York Times, Marie Claire Spain, NY1 Television, TVE, BBC, The London Financial News, The Telegraph, Dr. Oz, and Poder, just to name a few. Find RETOX on Amazon. More about Lauren at www.retoxnow.com Listen Here: Show Notes and Details Here: www.radicallyloved.com/44

Nitika Chopra is the passionate, colorful and inspirational voice behind Your Bella Life, the online lifestyle magazine she founded in 2009. Nitika believes that love and happiness are possible in every moment, and she has dedicated her life to helping others embrace this mindset. With Your Bella Life, Nitika’s dream of empowering women to find affirmation in every moment is coming true. Nitika is a certified life coach, a go-to resource for young women around the globe. I had the honor and pleasure of speaking with Nitika about her story and how she inspires women around the world. Nitika is a dream and an incredible person. Her words will motivate those of you who are in the process of visualizing your dreams, dealing with loved ones who don’t support you, or craving more happiness in your life.   Radically Empowering Nitika • Feeling that she was meant to share the lessons she learned • Meditating on her career and getting an answer that seemed impossible • Being bullied throughout her life and gaining the greatest weapon against bullying • Inspiring vulnerability and authenticity through her work Radically Inspired Clarity • Allow yourself to play with your dreams. Create vision boards have fun about how amazing your life can be. • Create an energy bubble where your dreams can grow. Surround yourself with loved ones, even just 2 people you can count on is so important. • Take a time out. If you notice that you’re trudging through the day, take a moment to love yourself, rest, and stop pushing so much. Nitika Chopra Answers… • How important is it to be around like-minded individuals? • What advice would you give to someone who has an unsupportive partner? • What daily rituals do you recommend for our listeners? Radically Loved Quotes “That vibration and energy and possibility is infused into this tangible board.” “You’re going to have opposition no matter who you are. When we follow our dreams, we challenge other people’s ability to follow their dreams.” “Happiness and moving forward is more about commitment to happiness than anything else.” “Other people’s tools might be marching. One of my tools is to be honest and vulnerable in a way that inspires people to be vulnerable in their lives.” A Little More About Our Guest Nitika Chopra is a certified life coach, wellness entrepreneur, go-to resource for young women around the globe, and a motivational lifestyle guru. Nitika is on a mission to inspire radical self-love. She began her journey as an entrepreneur as the founder of the popular online magazine Bella Life in 2010. She is also the host of the talk show Naturally Beautiful on Z Living which focuses on a holistic approach to beauty from the inside out. Nitika is a passionate, colorful, and inspirational voice supporting people in their journey to access more self-love by creating a lifestyle reflective of it.  www.nitikachopra.com

Rolf is such a great and incredibly wise teacher. I found his book, Meditations from the Mat: Daily Reflections on the Path to Yoga, just after I turned 21. It’s an incredible book with 365 short essays meant to build on one another. I used the book as a guide while I was discovering meditation, and I’m so thankful for this incredible piece of art. With his book and yoga institute, Rolf is one of the leading voices of modern yoga. He works with the US Military on sustainable care for the troops and meets one on one with his clients for yoga life coaching. In this conversation, we talk about yoga and recovery, how the popularization of yoga is changing teachers today, and more. If you’ve being overwhelmed with stress and searching for balance in your life, this episode is full of insights. I cannot wait for you to listen and Radically Wise Rolf Getting sober at 26 and being introduced to the idea of living on purpose Being devoted to learning to live sober and finding meditation Teaching people of all ages who’ve experienced trauma Radically Inspired Clarity The mere desire to be of service moves you forward in your practice. Find balance by being content with whatever moment you’re in. You’re not going to find balance in tomorrow or yesterday. Balance is the moment you’re in now. You can let go of everything and still be there. You can let go and still be heart-centered. Rolf Gates Answers… How do you give the teachings to someone who has gone through trauma? What is happening with the popularization of yoga now? What are some words of wisdom that you live by? Radically Loved Quotes “Before meditation, I could only feel safe if I was jogging. If I sat still, I felt anxious.” “These are the tools that teach you to become still and let go.” “I’m not responsible for the outcome. I’m responsible for the invitation.” “If they have to hear it 100 times, every time matters.” A Little More About Our Guest Rolf Gates is the co-founder of the Yoga + Recovery Conference, Esalen Institute, Big Sur CA and brought Yoga and Functional Stretching to the US Department of Defenses' Tri- County Summit on Sustainability. As a former social worker and US Airborne Ranger who has practiced meditation for the last twenty years, Rolf brings his eclectic background to his practice and his teachings. Born in Manhattan, Rolf Gates grew up in the Boston area as an avid marathon runner, long distance cyclist and champion wrestler. Rolf and his work have now been featured in numerous magazines to include Yoga Journal, Natural Health and People Magazine and as one of Travel and Leisures' Top 25 Yoga Studios Around the World. www.rolfgates.com/pages/home.html

You manage to do many activities with full attention, but sometimes there is no mental relaxation. And there are other moments when your awareness seems to have expanded, but the mind is not sharp. Is it then possible to be totally aware, relaxed and happy, as well as have sharpness of intelligence at the same time? Yes, Yoga can help us to achieve this balanced state of awareness that gives clarity and sharpness of mind, as well as calmness and joy. Watch your ‘Thoughts’, they become words. Watch your ‘Words’, they become actions. Watch your ‘Actions’, they become habits. Watch your ‘Habits’, they become character. Watch your ‘Character’, for it becomes your Destiny. - Sri Sri Ravi Shankar These are valuable ‘watch’ words for leading a meaningful life. Yoga fine-tunes your mind to a state of relaxed awareness, to live joyfully in the present moment. Take charge of your mind with awareness But why is awareness important? When you act without awareness – you are like a sleepwalker, who doesn’t know where he is walking. You just act on the strongest impulse – your mind controls you. However, when you act with awareness, you are in control of your mind. Your senses become so clear that they can perceive better, see better, think better, hear better. Be established in awareness through Yoga Yoga attends to all aspects of our being – body, mind, breath, emotions and the inner Self. Awareness of breath establishes you in the present moment. Yoga maintains and energizes the body Yoga asanas contribute towards physical well-being. Yoga postures done with full awareness provides a gentle massage to all the internal organs, and leads you to a relaxed state of mind. In a relaxed and steady posture, you can feel a joyful expansion. Yoga helps you become aware of your body, including the pains or discomfort in any part of the body. It is possible to release the pain, by just taking your attention to it. The secret of awareness is to just watch everything that is going on in the body and mind - as a witness. Do not resist, but watch with a smile! Make your life a celebration - with Yoga! Regular practice of Yoga establishes you in the Self; you feel a sense of belongingness with everyone and everything in Creation. You are then at peace with yourself and everything around you. Enhance your good health and energy - by eating with awareness. When you are pre-occupied or feel upset, you tend to eat mindlessly. However when the mind is aware, you are conscious of what you eat and how much you take in. Yoga refines the mind and creates awareness The mind swings back and forth, from the past to the future, drowning you in a whirlpool of thoughts, worries, fears… An effective way to break this chain of thoughts is to become aware of the thoughts. Breath is a powerful tool to deal with the mind. You don’t have to run away to a forest or a cave, to calm down the mind. Yoga with asanas, pranayamas, meditation… can gently guide you on this inner journey. Yoga is the restraint of thought waves. ‘Yogaha chitta vritti nirodaha’(Patanjali Yoga Sutra, I,2) With Yoga, you can attain a pleasant and composed state of mind. When your mind is aware, you are sensitive to other’s feelings and to your surrounding. A clear mind is powerful like a beam, helping you to can take effective decisions. When the mind is calm, creativity dawns; productivity increases. Yoga cultures the speech and kindles dynamic action Living with awareness cultures your speech and actions. You acquire a skill in dealing with people and situations. You do not react to situations or what people say, but respond with calmness. When the mind is aware, you can be proactive instead of provocative - in your speech and actions. Often words just shoot out of the mouth. As you grow in the path of Yoga, your words become more powerful. Yoga leads you to Self-awareness

Eka Ekong is an internationally renowned yoga teacher and teacher trainer. She’s led yoga retreats and workshops around the world. Eka is a close friend of mine who has inspired me so much. The energy that Eka brings into the room at a yoga class made me want to create that energy and experience in my classes, and that’s just the beginning of how she’s inspired me. With the recently launched Woke Magazine, Eka added Editor in Chief to her resume. I am thrilled to contribute to Woke Magazine and help her bring wellness to a diverse community. In this episode we talk about the importance of the practice, working with a teacher, Eka’s journey and past career. We talk about everything, and I would love to hear your thoughts on our conversation. Radically Woke Eka Circling around the idea of, ‘Why am I here?’ Seeing yoga change her famous employer, and trying it for herself Reluctantly becoming a yoga teacher after taking teaching training simply to learn Creating Woke Magazine to bring wellness to people of color Radically Inspired Clarity The practice comes to you. It may be quiet, but it will come and change you. If you’re teaching 15-20 yoga classes a week, your energy changes. If you’re not able to be present, things start to become robotic. What is your intention as a yoga teacher? Do you just want to be in front of a class or do you want to provide a space for your students? If you want to teach, you need to learn first. Stop rushing to get your certification and get clear on your stuff. Eka Ekong Answers… How and when did you decide to become a yoga teacher? How do you keep the integrity of your yoga teaching? How can we bring our yoga off the mat? Radically Loved Quotes “It’s like you’re bumbling along in the dark and someone gives you a flashlight.” “The practice has its own ideas and it will change you.” “The integrity in how you teach comes through your integrity as a person.” “How you live your life is your message.” A Little More About Our Guest When yoga found Eka Ekong, she was just out of college and working in the music industry. Burning herself out, climbing the ladder of “success”, Eka was introduced to yoga. After her first Savasana, something deep inside of her finally exhaled. She felt more embodied, capable and clear. She then practiced as much as she could, taking class at every opportunity. She began to have more sustained moments of grace and understanding of her purpose. Her yoga practice naturally led her to a different career, reshaped her relationships, and helped her find her voice. Yoga has helped Eka know the truth of who she is. It has been her companion through sadness, indecision, joyful and peaceful times. The more she practices, the more she connects to her spirit and remembers the interconnection of all of us. Find more at www.ekaekong.com and www.wearewoke.com/the-magazine

David Vago is studying how mindfulness is effective in neuroscience today. He’s an associate psychologist in the Functional Neuroimaging Laboratory and instructor at Harvard Medical School. I learned so much from David about the benefits of mindfulness and meditation, I was taking notes during the entire interview! David’s research interests broadly focus on utilizing translational models to identify and characterize neurobiological substrates mediating psychopathology, to better predict outcomes and potential biologically-based diagnostic and therapeutic strategies for those suffering with mental illness. In this context, David has been specifically focusing on the study of mindfulness-based interventions in clinical settings, and the basic cognitive and neuroscientific mechanisms by which mindfulness-based practices function. We talk about how David began his studies, mindfulness from a scientific approach, and where true happiness is according to science. I would love to hear what you think about this episode. It confirmed what I felt the benefits of mindfulness are and taught me so much more. Radically Curious David Getting inspired to think about the mind and the brain and following his bliss Going on a 10-day silent retreat in his 20s after a college course on meditation Presenting his research to the Dalai Lama and what the Dalai Lama told him Finding his calling to bring mindfulness to mainstream medicine and science Radically Inspired Clarity In order to practice mindfulness, you don’t need to be a Buddhist. These practices help us reduce our attachments in the materialistic world we live in. Every moment counts. Each moment influences who you are right now. You decide how you look at the stressors in your life. David Vago Answers… What is mindfulness? What do you think about society and its state of unhappiness? What is the role of compassion in this framework? Radically Loved Quotes “In this context of mindfulness, the goal is not to sit in a room on a cushion, the goal is to connect with other human beings.” “The realization that there is no self can be very scary.” “Our own happiness and well being comes from out altruistic motives, and that’s empirical research.” “Each moment is made up of habits of perception and interpretation.” A Little More About Our Guest David Vago is an associate psychologist in the Functional Neuroimaging Laboratory (FNL), Brigham and Women’s Hospital (BWH) and instructor at Harvard Medical School. He has completed post-doctoral fellowships in the department of Psychiatry at BWH, the Utah Center for Mind-Body Interactions within the University of Utah Medical School, and the Stuart T. Hauser Research Training Program in Biological & Social Psychiatry. David has previously held the position of Senior Research Coordinator for the Mind & Life Institute and is currently a Mind and Life Fellow, supporting the Mind and Life mission by advising on strategy and programs. He received his Bachelors Degree in Brain and Cognitive Sciences in 1997 from the University of Rochester. In 2005, David received his Ph.D. in Cognitive and Neural Sciences with a specialization in learning and memory from the department of Psychology, University of Utah. www.davidvago.bwh.harvard.edu/ Radically Loved Retreat Love + Gratitude + Freedom in Thailand Ready for a truly transformative experience? Join me this February in Thailand. This retreat is about designing a road map to connect to love in your life. Getaway with like-minded individuals, eat really good food, take your yoga to the next level, and learn something new.

“Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.” ~Mandy Hale We all get stuck: paralyzed about a decision, unsure what choice to make. Stuck in resentment or disappointment we can’t quite recover from. Stuck in a plan that’s not working as anticipated. Stuck in a destructive, repetitive dynamic with family members, coworkers, or friends. Stuck makes things feel immovable, entrenched, even hopeless. The good news is, they aren’t. We human beings are actually extremely adept at getting unstuck, at seeing the same thing in new ways, discovering new insights and changing our attitudes, but we need some tools to create that movement. Here are some of my favorite ways to get unstuck. Keep them all in your toolkit, or experiment to see which ones work most powerfully for you. 1. IT's JUST PERFECT. Perfect? This dreadful, annoying, not-what-you-planned situation is perfect? Yup. It is. Your mind will figure out how if you point it in that direction. Say to yourself, “This situation is perfect because…” and brainstorm five reasons. Find the truth in each of them. Now what looks different? 2. MUSIC. Pick a favorite song and connect to the mood of that song. Play the song out loud or just think of it. Then apply the mood of the song to how you look at the situation. You might bring the spirit “What a Wonderful World” to the argument with your mother-in-law. Bring the mood of your favorite jazz piece to the last minute work assignment your boss just handed you. What feels different now? 3. MAKE IT FUN. Oh, if we all asked that question more… what a world we’d create. Brainstorm ten ideas that would make the situation more fun. Then pick a few and experiment with them. 4. DREAM. Ask your mind to work on the problem in your dreams. Put a dream journal next to the bed. Give yourself a few days for the dream to show up. It maybe obviously relevant or connected through the language of metaphor. 5. TRUTH. Just tell the truth, including the parts that feel scary and vulnerable to share. Including the parts you’ve been repressing or avoiding. That unfailingly shakes things up and breaks stagnation. Be diplomatic, be kind, be your wise and sensitive self–but state your truth. 6. SELF-CARE In difficult situations, we typically focus on how they (those other crazy people) should be different, how they are wrong. Bring your attention back to yourself. What do you need to do to take care of you? What do you need to protect your sanity, act in alignment with your integrity, and be the happy camper you want to be? Take care of your needs and watch your relationship to the situation change.