Tag: mental health

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EMBRACING CHANGE: NAVIGATING MENOPAUSE

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Hello Menopause!

menopause

One minute you’re a pre-teen, excitedly – naively? – waiting for your first period and the next minute you are kissing it goodbye (good riddance!)

Menopause!

The problem is, just like your excitement for your period to start – all that talk of becoming a woman and such – excitement over its ending is also more than a little bit overblown.

I distantly recall looking forward to menopause and the end of the hassle of my period. And then it actually happened. Yes, the hassle of my period was a thing of the past, but now a whole new pack of hassles came my way.

New phase = New problems

First off, let’s get real about the physical effects of menopause. Hot flashes? Night sweats? Mood swings that make you feel like you’re on a never-ending emotional rollercoaster? Yeah, been there, done that. It’s like our bodies are playing a cruel joke on us, right? Our hormones decide to throw us a curveball and seem to be having a wild party of their own.

Not everyone experiences all of these issues, but these are the most common:

  1. Hot flashes: This is one of the most common symptoms of menopause. Hot flashes involve sudden feelings of warmth, which can cause flushing of the face and upper body, sweating, and sometimes chills.
  2. Night sweats: Many women experience hot flashes at night, leading to excessive sweating during sleep.
  3. Vaginal dryness: Decreased estrogen levels can result in thinning and drying of the vaginal tissues, leading to discomfort, itching, and pain during intercourse.
  4. Mood swings: Fluctuations in hormone levels can contribute to mood swings, irritability, and feelings of sadness or anxiety.
  5. Sleep disturbances: Many women experience difficulty falling asleep or staying asleep during menopause, often due to night sweats or other symptoms.
  6. Weight gain: Changes in hormone levels and metabolism can contribute to weight gain, particularly around the abdomen.
  7. Changes in libido: Some women may experience a decrease in sex drive during menopause, while others may experience an increase.
  8. Changes in skin and hair: Decreased estrogen levels can lead to changes in skin elasticity and moisture, as well as thinning and loss of hair.

Sound familiar?

I recall when hot flashes started making an appearance in my life. I was in the middle of moving. My company was going through a sale and my job was eliminated. They asked me to move 600 miles away to take a different role within the company. My husband was on board so we sold our house, bought another, and prepared to move. And then my new job, the one I was uprooting myself and my husband for was eliminated too!

So a little stress and anxiety going on. I thought the stress was getting to me or that I must be coming down with the flu or something. I was feeling hot and then cold, and an anxious pit in my stomach like I was in a rapidly dropping elevator. It sounded about right for the amount of turmoil going on in my personal and professional life.

But then it kept happening.

It slowly began to dawn on me what was going on. Then, when I put on 25 pounds in 6 weeks for no apparent reason, I started to panic! As someone who had spent their entire adult life working out, eating right, and doing all the “good” things, I thought something must be really wrong.

My doctor’s reaction? “Oh, it’s just menopause. Get used to it. It’s part of getting older. Here – take these hormones.”

Ummmm – WHAT?!

I couldn’t believe that this advice was the best I was going to get from the medical community. But sadly, many women have similar experiences.

Yoga for menopause

I felt like I needed more support than what I was getting from my doctor.

Enter yoga.

I discovered that when you roll out your mat and sink into a soothing child’s pose or flow through a gentle vinyasa, you’re not just stretching your muscles; you’re also giving your nervous system a much-needed break.

Yoga has this incredible ability to tap into our parasympathetic nervous system, aka our body’s built-in chill button.

So when those hot flashes come knocking or the mood swings start creeping in, a few minutes on the mat can help you find your center again.

But it’s not just about the physical stuff. Menopause can also take a toll on our mental health, leaving us feeling like we’re lost in a fog of uncertainty. Anxiety, depression, and that nagging sense of “what’s next?” can become all too familiar companions. This is where yoga’s power to quiet the mind comes into play.

Through breathwork, meditation, and mindful movement, yoga can help us cultivate a sense of inner peace and resilience. It’s like giving your mind a spa day, allowing it to unwind and let go of all those worries and doubts. And let’s be honest, we could all use a little more zen in our lives, especially when navigating the choppy waters of menopause.

Yoga is not a menopause magic bullet

But perhaps the most beautiful thing about yoga is its ability to reconnect us with our bodies in a profound way. During menopause, it’s easy to feel like our bodies are betraying us, like we’re no longer in control. But through yoga, we can reclaim that sense of agency and learn to embrace our bodies exactly as they are.

Whether it’s through gentle restorative poses that nurture tired muscles or empowering strength-building sequences that remind us of our own badassery, yoga invites us to celebrate the incredible vessel that carries us through life’s ups and downs.

So if you find yourself grappling with the ups and downs of menopause, know that you’re not alone. And remember, your yoga mat is always there to catch you when you stumble, to soothe you when the heat rises, and to remind you of the resilient woman that you truly are.

Inhale the good stuff, exhale the rest, and remember: you’ve got this, sister!

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

Plus, if you want to stay on top of upcoming retreats, get on the info list so you know what is happening, when, and where!

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YOGA OFF THE MAT

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Wait – don’t we need a mat for yoga?

yoga mat

Actually, no.

And I don’t mean you don’t need a mat to be more comfortable (because I kinda think you do!)

I mean, strictly speaking, you don’t need a mat to be practicing yoga.

Yoga – more than physical movement

When we think of yoga in Western cultures, we usually think of the physical practice of Asana. It’s what we experience in most yoga classes, for example. And yes – a mat is VERY helpful. I love mine and my body would be pretty unhappy with me if I didn’t use it during a class!

However, there is more to yoga than the physical movements. Of course, you can totally go to class and never delve into the 8 limbs of yoga, and that’s cool.

But if you want to understand a bit more about yoga and how it can benefit you OFF the mat, read on my friend!

8 limbs of yoga

Maybe you have heard of the 8 limbs of yoga or maybe it’s new to you. These are basically principles by which to live your life to allow you a peaceful existence.

While many of us already have guidelines by which we live, understanding these 8 limbs gives a more well rounded understanding of yoga itself and how to integrate it into our lives.

Most of us have a set of ethics based on personal experience, philosophy, and religious or spiritual ideals, so the 8 limbs are another way to look at things.

When you begin practicing yoga, translated to “union” you are working toward a union between mind, body, and spirit. It is to this end that the 8 limbs aim to support you with. It’s a path to integrity.

8 limbs off the mat

1. Yama: Control

The Yamas refer to moral standards in action, speech, and thought. These moral standards to which you hold yourself. There are 5 parts to the Yamas:

  1. Ahimsa – non-violence
  2. Satya – truthfulness
  3. Aseteya – non-stealing (including other’s time and energy)
  4. Brahmacharya – self-restraint or control in life and possessions
  5. Aparigraha – non-attachment, not being greedy

Sound familiar? Yes, these principles are fairly universal and found in many ancient texts. They represent the ability to find release from suffering and ignorance.

Putting them into action off the mat is not that hard to imagine for most of us; we tend to live this way anyway.

2. Niyama: Observance

Self-discipline in thoughts. Usually, our thoughts tend to be like a grade school playground. Loud, somewhat out of control, boisterous even. It’s our private world so hey, why not let ourselves get crazy here?

The trouble is, our thoughts are often liars and bullies. They make up stories about why Susan didn’t invite us to her party and then beat Susan up for it. They back us into a corner and demand our lunch money so we can’t eat lunch and tell us we are too fat/lazy/insert adjective here.

When that is what is happening on your playground, you don’t get to have a very happy life.

Shifting our focus – our self-discipline – to observing thoughts, being curious about them, and redirecting them takes work. Just like the adults keeping an eye on the playground so things don’t get crazy and no one gets hurt. Yes it takes work. But the end result is a lot happier playground!

There are also 5 parts to the Niyamas:

  1. Saucha – cleanliness, of your physical and mental space
  2. Samotosa – contentment
  3. Tapas – strengthen your passion and your will
  4. Svadhyaya – understanding what spirituality means to you so you can better understand yourself
  5. Ishvara Pranidhana – cultivating awareness of and surrender to the divine (which may mean your own higher self)

3. Asana: Physical Practice

Ahhh…this is the one we know best! Roll out your mat! Asana refers to the physical postures we practice in a typical yoga class.

More than just a workout though, these postures are about developing a sense of ease and stability in the body. We seek to release tension, train and educate our body to connect at a deeper level.

Taking care of our bodies support us in integrating the other 7 limbs in our lives.

4. Pranayama: Breath

Inhale. Exhale. So simple but also so complex.

I like to remind my classes that our breath is with us every single day of our lives. We take it for granted. But breath control, the deeper meaning of Pranayama, is a key to relating to our inner world.

Meditation, nervous system regulation, and creating a bridge between your mind, emotions, and mental state are all accessible through your breath. Breath work could easily be a class unto itself.

5. Pratyhara: Senses

Pratyahara takes a deeper dive into transcending our senses and focusing internally. It’s about connecting to our true selves, not the behaviors we do or the things we feel when inundated by the outside world.

Sometimes we practice this on the mat. You know when your yoga teacher says something like, “The pose begins when you want to get out of it”? It’s a cue to disregard the discomfort you may feel (“I’m bored, when will this end, what’s next”) and get curious about it.

We take a step back from who we think we are or should be and observe it. Maybe you see yourself as a person in constant motion, always busy, always productive. Your discomfort may come from being in stillness and how that doesn’t fit how you see yourself.

You can even take it a step further and then realize you want to cease always being a busy bee and want to be a calmer, more thoughtful person. Pratyhara helps you work toward that without self-judgment.

6. Dharana: Concentration

While Pratyhara helps us control our external distractions, Dharana turns that practice inward to our mind’s disruptions.

We live in a world of near-constant diversions. Even if we eliminate all outside interruptions, what about all the stuff going on inside our heads? That is a lot more challenging to tune out. Balancing asanas on the mat are a perfect way to practice that kind of focus. If you break your concentration, you fall out of the pose.

7. Dhyana: Meditation

This is like next-level Dharana. We ask more of our focus, and take it into deep reflection, staying present, and contemplation.

While some falsely think meditation means emptying your mind, its true purpose is much deeper. It is learning to turn that noisy kid’s playground into a calm garden of carefully cultivated flowers. When you hear the kids yelling, you simply return to the beauty of the flowers. As many times as it takes.

8. Samadhi: Enlightenment

Samadhi is when you are able to bring the other 7 limbs into alignment and find true joy and contentment. It is something you feel and experience. It’s the “goal”.

And it is not something most of us can live in all the time. But we move towards it, occasionally experience it, and with practice, can find it more easily.

Now grab your mat and notice the difference

You probably notice that there is a lot of overlap in these principles. the principles are also not uncommon and found in many people’s personal, spiritual, and religious ideals.

What can set the 8 limbs apart for you is walking into your next yoga class with them on your mind. Maybe choose one aspect and set it as an intention for your practice.

What might that look like?

Let’s say you choose Ahimsa, the first Yama. Before you even leave the house, you decide that will be your focus. On the way to class, someone cuts you off! Maybe your normal response is honking and yelling. But this time, you dial it down because, well, Ahimsa. Then you get to class and someone is in your spot! Rather than say something to them or even worse, silently stalk to another spot and fume about it, Ahimsa. When you leave you notice an even deeper sense of calm than usual. Ahhh…Ahimsa.

Mindfulness at it’s best!

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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I’M TOO OLD TO START A YOGA PRACTICE – NOT!

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I started my journey as a yoga teacher at 50. It never crossed my mind that I might be too old.

However, I also have had a long history of engaging in fitness, both as fun and as a career. So my mindset is probably more open to movement-based activities than the average bear.

So I get it. Starting up a new activity like yoga, especially if it is way outside your wheelhouse can seem a little overwhelming.

Let me lay some interesting stats on you

I do love data! It tells a story for you and then you get to figure out what you want to do with it.

So let’s tell the story of yoga and age.

Did you know that:

  • Most U.S. yogis are relatively new to the practice. Here is a look at how long people have been doing yoga:
    • 0 to 1 year: 30%
    • 1 to 5 years: 44%
    • 6 to 10 years: 17%
    • 10 years or longer: 7%

This means that if you decide to fire up a practice now, you are definitely not alone. Chances are, if you head to a class today, there will be other people in there who are relatively new also.

  • Only about 19% of yoga practitioners are between the ages of 18 and 29:
    • 23% are between the ages of 30 and 39
    • 20% are between 40 and 49
    • 17% are between 50 and 59
    • 21% are 60 and older

Although social media may make it look otherwise, most practitioners are not in their 20’s! I think the presence of so many pics on Instagram, Facebook, TicTok, etc., speaks more to the users of social media than the practicers of yoga.

Why does this matter to you?

If you feel held back because of the appearance of youth representing all yoga, you now know better. It’s just that – an appearance.

Even more importantly, all these real people practicing yoga are not in it to stand on their heads. Yes – it’s cool if that is what you are doing or aspire to do. And if you want to go there, by all means, get after it!

The truth of real yoga for real people is a little more complex though. The mental and physical health benefits cannot be understated and this is much more what most yogis are focused on.

  • 94% of adults who practice yoga say they do it to improve their overall wellness, according to the National Center for Complementary and Integrative Health
    • 17.5% of people practice yoga to address specific health conditions
  • As little as 3 months of yoga can help reduce stress levels, according to a small May 2017 study in the ‌International Journal of Yoga‌
  • According to the above-mentioned study, these are the top health reasons why people start yoga:
    • 61% of people start to improve flexibility
    • 56% of people start for stress relief
    • 49% of people start for overall health
    • 44% of people start to improve physical fitness
  • People who do yoga are 20% more likely to have a positive image of their physical and mental health than non-practitioners, according to Harvard Health Publishing
  • According to a 2012 National Health Interview Survey, 66% of people felt yoga motivated them to exercise more
    • 40% of people felt yoga motivated them to eat healthier
  • 79% of yogis also participate in other sports, like running, cycling or strength training, according to the 2016 Yoga in America Study

I particularly love that last stat! As someone who had taught fitness classes all of their adult life, in addition to cycling, mountain bike climbing, and hiking, I know for a fact that yoga has helped me be better in those areas.

The “sandwich” generation – too young to retire, too old to keep raising everybody?

The physical benefits are clear, for any age. And you are never too old for a little mental health pick me up either.

The needs of the “sandwich” generation for some mental TLC is becoming increasingly apparent.

If you are in this group, typically in your 30s to 50s, you are simultaneously caring for aging parents or relatives and raising your own children, often teenagers or young adults. Here are some insights to help you see the why behind the need for TLC what:

  • Population Size:
    • The sandwich generation constitutes a significant portion of the population in many developed countries, including the United States, Canada, and European nations
  • Age Range:
    • Members of the sandwich generation are typically in their late 30s to early 60s
  • Caregiving Responsibilities:
    • According to research from the Pew Research Center, about 47% of adults in their 40s and 50s have a parent age 65 or older and are either raising a young child or financially supporting a grown child (18 years or older)
    • The National Alliance for Caregiving and AARP report that approximately 11% of caregivers are simultaneously caring for their children and their aging parents
  • Financial Impact:
    • The financial strain on the sandwich generation can be substantial. They may face costs associated with elder care, such as medical expenses, home modifications, or assisted living facilities, while also providing for their own children’s education, housing, and other needs.
    • According to a study by MetLife Mature Market Institute, sandwich generation caregivers spend an average of $6,000 per year on out-of-pocket expenses related to caregiving
  • Work-Life Balance:
    • Balancing caregiving responsibilities with work and personal life can be challenging for the sandwich generation. Many may need to adjust their work schedules, reduce hours, or take time off to fulfill caregiving duties
    • According to the same Pew Research Center study, 61% of adults in the sandwich generation report that they are either “very happy” or “pretty happy” with their lives, despite the challenges they face
  • Emotional and Psychological Impact:
    • Caregiving can take a toll on mental and emotional well-being. Sandwich generation members may experience stress, anxiety, guilt, and feelings of being overwhelmed as they juggle multiple caregiving roles
    • Support groups, counseling services, and respite care can be essential resources for managing the emotional challenges associated with being part of the sandwich generation

These stats and insights provide a glimpse into the realities faced by the sandwich generation, highlighting the complexities of caregiving responsibilities and the need for support and resources to help them navigate these challenges effectively.

You are never too old and it is never too late!

Yoga is one of the best support tools for you at any stage of life. The more you have going on, the more you need to carve out some time to bolster your own mental and physical health.

And we didn’t even touch on the other aspects of yoga that many people love to tap into, like spiritual health, using yoga to support trauma reactions, build community, and end the loneliness epidemic.

So age? Not a valid reason to stay away from yoga.

Still feeling a little uncomfortable about it? Talk to people who are like you that are involved in yoga. Could be an online community, a friend, people you know at the gym, or a neighbor – we are everywhere. You just have to look.

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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VINO AND VINYASA: THAT’S A WRAP!

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VINO AND VINYASA

Vino & Vinyasa January 2024 is in the books!

What an incredible event! We had a very full group – all ages, abilities, and approaches.

Above all else, though, was an amazing feeling of fun and community.

Let me break down the day for you (and be sure to join the Shala or the V&V interest list so you can join in the next one!)

10:30a and we are off and running!

It was a BEAUTIFUL day, especially considering it is January. Even in SoCal the weather can be cold and rainy – in fact it rained all week in the run up to the event. By Saturday though, the weather was a balmy 78 and sunny!

Our team arrived at 9:30a to set up and get ready for the arrival of our guests. We gave everyone a little time to check in, find their spot, and get the lay of the land. The Cheval Winery is set in the hills of Escondido, CA and provided a (mostly) peaceful and serene atmosphere. We were able to tune out the lovely sound of the saw next door with the power of yoga focus!

As we kicked off the event, I wanted to assure everyone that this was their time, their practice, and to be sure to use any options and variations they wanted and that I would also provide some along the way. We were there to work at our on level, in our own way, and have some fun.

Once we got going, I was delighted to see many people doing just that – taking the options they wanted and smiling along the way.

Once we got rolling on our balance flow, it was time to kick things up a notch or two and break out the (plastic) wine glasses!

Filled with water – because we didn’t want to risk and wine spills – we set about doing a few postures like king dancer, warrior III, and boat all with our glasses in hand. Lots of “cheers”, hand offs, and laughter along the way.

Time for some goodies!

We finished up our first flow with some partner stretches and then dove into some delicious munchies including vegan options, courtesy of Dena David, and of course some wine tasting.

Relax, wander, and ponder

We wanted to be sure to allow time to explore the property, journal if wanted (everyone got a journal in their gift bag), and just relax into the day.

vino and vinyasa ponies

Restorative yoga with meditation and sound bath to round out the day

Continuing the vibe into the afternoon, we concluded the retreat with restorative yoga, extended meditation to let go of overthinking, and a sound bath. Special thanks to my assistant for the day Nicole Martinez, for giving everyone the calming lavender scent experience!

Vino and Vinyasa comes to a close – for today

We had so much fun! Everyone was really lovely and open to trying new things, making new friends and new memories.

While it was a wrap for the day, lots of ideas and learnings to sift through to begin planning the next event!

Don’t miss out! Join the LAYLO Shala or sign up for the info waitlist for the retreat you are interested in attending.

Have an idea for a retreat you’d like to attend? Let us know!

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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52 MICRO ADVENTURES FOR THE NEW YEAR

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adventure

Adventure is the name of the 2024 game – at least for me.

I believe in setting intentions and choosing a word or two for the year rather than resolutions. It’s about bringing a mindset into everything I do. Resolutions tend to go by the wayside come February. When I want to make changes in how I live my life, I start with attitude!

Enter “Adventure”!

I’m not going to lie – I am a planner. A reserved planner at that. And yet…I still love a good adventure. After all, think about the stories you retell most. Don’t they often have a measure of unpredictability to them? Things went crazy or you let yourself go with the flow? Some of my biggest life changes started with some significant risks involved and still turned out to be the best thing I could have done.

I am committed to bringing that sense of adventure to my life in big and small ways this year. The biggest difference between adventure and adversity is attitude! Not that I want to run headlong into bad situations and try to call it adventure.

I want to shift my “oh no, what now?” reactions to “oh, this is interesting!”. I feel like the best way to practice that is to put myself in the way of adventure.

And of course, bring you along!

Micro Adventure Lab

I’ve put together a curated list of Micro Adventures – plus a few bigger things – to ease into the mindset shift. Many of these adventures are free or low cost with a few splurges included. Some can be completed in one weekend and others are designed to carry forward through a few weeks or even become a habit.

The idea is to go a bit outside your norms. For example, the first adventure on the list is to explore a local park. That means check out a park you have never been to before, not the same one you walk your dog at 3 times a week. In a nutshell, discover something new!

The 52 Micro Adventure list

1.      Explore a Local Park:
Take a leisurely stroll through a nearby park, focusing on appreciating the natural surroundings.

2.      Photography Challenge:
Capture a series of 10 photos that highlight the beauty of your everyday surroundings.
3.      Volunteer at a Community Garden:
Spend a day planting, weeding, and connecting with local community members.
4.      Try a New Recipe:
Experiment with a cuisine you’ve never attempted before, and share the results with friends or family.

5.      Book Club Adventure:
Join a local book club or start one with friends, and commit to reading one book a month.
6.      Yoga Retreat at Home:
Dedicate a weekend to practicing yoga and mindfulness, using online resources or attending local classes.
7.      Outdoor Movie Night:
Arrange a backyard movie night with friends, complete with blankets, popcorn, and a classic film.
8.      Art Class or Workshop:
Sign up for a local art class or workshop to discover and develop your artistic talents.
9.      Day of Pampering:
Treat yourself to a spa day at home, complete with DIY face masks, bath salts, and relaxation.
10.     Local History Exploration:
Visit a nearby museum or historical site to learn more about the heritage of your community.
11.     Learn a Musical Instrument:
Pick up a budget-friendly instrument and commit to learning a few songs over the next month.
12.     Creative Writing Challenge:
Write a short story or poem and share it with a writing group or online platform.

13.     Beach Day Getaway:
Spend a day at the beach, soaking up the sun and enjoying the calming sound of the waves.
14.     Hiking Adventure:
Explore a local trail or nature reserve, aiming to complete a new hike each month.
15.     DIY Home Decor Project:
Refresh your living space by taking on a small DIY home decor project.


16.     Plant a Garden:
Cultivate a small garden, whether it’s flowers, herbs, or vegetables, and enjoy watching it flourish.
17.     Mindfulness Meditation Challenge:
Practice mindfulness meditation for 10 minutes daily for a week, gradually extending the duration.
18.     Explore Local Farmers’ Markets:
Discover and support local farmers by visiting nearby farmers’ markets.
19.     Host a Potluck Dinner:
Organize a potluck gathering with friends, encouraging everyone to bring their favorite dish.
20.     Cultural Cuisine Night:
Cook or order food from a different culture and enjoy a themed dinner night at home.
21.     Learn a Dance Style:
Take dance lessons, either in person or online, and master the basics of a new dance style.
22.     Picnic in the Park:
Pack a picnic basket with your favorite treats and spend a relaxing afternoon in a local park.
23.     Nature Sketching:
Bring a sketchbook to a nature spot and spend time sketching the beauty around you.
24.     DIY Craft Workshop:
Attend a local craft workshop or organize a crafting day with friends.
25.     Fitness Challenge:
Set a fitness goal, like walking a certain number of steps each day, and track your progress.

26.     Museum Exploration:
Visit a museum you’ve never been to before and immerse yourself in its exhibits.
27.     Mindful Eating Experiment:
Practice mindful eating by savoring each bite and paying attention to the flavors and textures.
28.     Local Theater Night:
Attend a local theater production or watch a live performance, supporting the arts in your community.
29.     Scenic Drive Adventure:
Take a scenic drive to a nearby town or countryside and explore the sights along the way.

museum day


30.     DIY Spa Day:
Create a spa day at home, complete with DIY facial masks, bath salts, and soothing music.
31.     Learn a New Language:
Dedicate 10 minutes each day to learning a new language using language learning apps.
32.     Sunset Photography Challenge:
Capture the beauty of sunsets in different locations over the course of a month.
33.     Explore a New Coffee Shop:
Discover a new local coffee shop and treat yourself to a relaxing afternoon with a good book.
34.     Declutter and Donate:
Declutter your living space and donate items to a local charity or thrift store.
35.     Art Gallery Visit:
Spend a day exploring local art galleries and appreciating the creativity of local artists.
36.     Cooking Class:
Join a cooking class, either in person or online, to enhance your culinary skills.
37.     Creative Journaling:
Start a creative journal, incorporating art, writing, and reflections on your daily experiences.
38.     Birdwatching Adventure:
Explore a nearby nature reserve or park and observe the diverse bird species in the area.
39.     Mind-Body Connection Workshop:
Attend a workshop or class that focuses on the mind-body connection, such as yoga or tai chi.
40.     Stargazing Night:
Spend an evening stargazing, either in your backyard or at a local observatory.
41.     DIY Flower Arranging:
Purchase fresh flowers and learn the art of flower arranging to create beautiful bouquets.
42.     Visit a Farmers’ Market:
Explore a local farmers’ market, sampling fresh produce and supporting local farmers.
43.     Online Learning Adventure:
Enroll in an online course or workshop on a topic that interests you.
44.     Wine Tasting Evening:
Arrange a wine tasting evening with friends, each bringing a bottle to share and discuss.
45.     Learn a New Language:
Use an app or program to get started or sign up for a class at a local community college.

Vino & Vinyasa

46.     Local Yoga Retreat:
Book a yoga retreat in a nature-filled location, focusing on relaxation and mindfulness.
47.     Learn to Knit or Crochet:
Pick up knitting or crocheting and create a cozy scarf or blanket over the next month.
48.     Walking Meditation Challenge:
Practice walking meditation daily for a week, focusing on each step taken.
49.     Explore a New Hobby:
Find some time to dedicate to exploring a new hobby, whether it’s painting, pottery, or photography.

50.     DIY Movie Marathon:
Choose a theme and host a movie marathon night at home with friends or family.
51.     Visit a Botanical Garden:
Spend a day exploring the beauty of a local botanical garden and learning about different plant species.
52.     Hot Air Balloon Ride:
Splurge on a hot air balloon ride for a breathtaking, once-in-a-lifetime adventure.

What’s on YOUR adventure list?

I’ve included things that appeal to me, but what about you? What would you put on this list?

Even when times are tough, money is tight, and time is scarce, you can carve out some time to explore and expand your world. It’s part of what makes you well, you. Learning, experiencing and growing are all key elements to leading a fulfilling life.

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, YouTube, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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SOUND BATH SCIENCE

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As the doors to our Vino & Vinyasa Retreat have opened, one of the first things people have questions about is the sound bath that is part of the retreat.

Sound baths, a unique experience gaining popularity for its potential to enhance well-being, is not a new practice. In fact sound has been used for centuries to move people, to soothe them, to stir them up, and even to irritate them!

Sound baths have a solid foundation in science. As we have learned more about how our brains work, we have been able to acutally observe the powerful effect that the sound bath can have on us. While you can check it out on YouTube, the best way to understand it is to experience it. But first, let’s explore the scientific aspects that make this practice more than just a melodic meditation.

What is a Sound Bath?

Imagine immersing yourself in a cocoon of soothing sounds, created by various instruments that may include singing bowls, gongs, and even tuning forks. That’s essentially what a sound bath entails – a therapeutic session where vibrations wash over you. The result is a calming and immersive auditory experience.

The Science of Vibration:

Now, let’s get down to why sound baths work. At the core of this practice is the science of vibration. Every instrument used in a sound bath produces vibrations that travel through the air and water, impacting the body at a cellular level. These vibrations can stimulate a relaxation response, helping to reduce stress and promote a sense of tranquility.

Brainwave Entrainment

One of the key scientific principles behind sound baths is brainwave entrainment. Our brains naturally synchronize with external stimuli, such as rhythmic sounds. The gentle, repetitive tones in a sound bath can guide your brainwaves into a more relaxed state. For some it is a similar feeling to the peacefulness experienced during meditation or deep relaxation exercises.

Binaural Beats Unveiled

Enter binaural beats, the unsung heroes of the sound bath experience. Binaural beats are the result of two slightly different frequencies played in each ear. This creates a third frequency, the binaural beat, perceived by the brain. Studies suggest that exposure to these beats can influence brainwave patterns, potentially inducing states of relaxation or focus.

The Brain’s Symphony

Our brains are complex orchestras of electrical activity, producing different types of brainwaves depending on our mental state. Binaural beats, when calibrated correctly, are thought to encourage the brain to synchronize with the desired frequency, leading to a range of effects from enhanced meditation to improved sleep.

Stress Reduction and Cortisol Levels

In our fast-paced lives, stress is a common companion. The soothing sounds of a sound bath can help activate the parasympathetic nervous system, the “rest and digest” response. This activation promotes a decrease in heart rate, blood pressure, and cortisol levels – the notorious stress hormone.

Enhanced Mindfulness and Focus

Regular sound bath sessions may contribute to improved mindfulness and focus. As you immerse yourself in the harmonious sounds, the external distractions fade away. This may allow your mind to achieve a state of heightened awareness. This increased mindfulness can positively impact your ability to concentrate and remain present in the moment.

The Physical Benefits of a Sound Bath

Beyond the mental and emotional benefits, sound baths may have a positive effect on the physical body. Some enthusiasts report relief from tension, improved sleep, and a general sense of rejuvenation after a session. While individual experiences may vary, the overall impact on well-being is worth exploring.

This is just a brief glimpse into the scientific underpinnings of sound baths. Regardless of where you are on your wellness journey, incorporating sound baths might be the key to unlocking a more relaxed and balanced you. Give it a try, and let the vibrations guide you on your path to well-being.

laylo yoga and wellness

P.S. Let’s be besties!! Follow us on Instagram, Facebook, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍