ting intentions. This is a really wonderful tradition, through out the year. Still, at the very last day of the year everything seems to get more meaning. We are more sentimental about our dreams and wishes and everything seems to suddenly be possible which brings a very special energy with it. The feeling of a clean slate, a fresh start. The feeling we can start over with whatever feels not right. But maybe it`s also the realization that time is moving faster than we think. Maybe we still find ourselves in the same space we already wanted to change for so long. So here is your time. Make use of this transition. 2018 as another shot, a different opportunity to create the life you truly wanna live in. Even if I think we shouldn`t wait all the way towards the end to perform this action. Further more seeing every day like this. A new sunrise. A new wake up. A new chance.

 

I love making lists and always have. But sometimes I tend to be too perfectionist in things that doesn`t really matter. So here is my raw and unfiltered version of intentions for this upcoming year. With all the BIG and small things. I mainly copied them out of my journal so here we go:

(SELF) Love

Ditching perfectionism (because who cares at the end)

Accepting what I cannot change (and working around it)

Letting go of what drains me (less screen time, less energy suckers)

Being more patient (one step at a time; fits to the point below)

Trusting that everything comes to me to the right time

Getting Maya to sleep in her own bed, the whole night (this is a big one; since this not just effects my sleep but also cuddles with hubby)

Being kind (connected to the point above; since I can`t think straight and get moody when I am overly tired which mostly effects Chris. And since he is the last person I wanna be moody to, I definitely have to work on this one!)

Health

Going fully vegan! (mastering the last 10%)

Healing my histamine intolerance (after struggling with skin rashes for the past 4 years, always on and off)

Wearing my retainer more (yes you heard me right)

Sweating DAILY (whatever my mom schedule allows. And if its only sweating at the pool)

More jungle time (even if we are living in the tropics since the nearly last 7 years, there is also a lot of AC and haze involved. So finding fresh air is hard. But this year I am working against it. Green it is)

Practicing more self love (Constantly telling myself I can do better. Now starting to tell myself what I have already achieved) 

Getting back my strength (1 minute Handstand, Pincha into Scorpion, Wheel Backdrop)

Meditation!

Work

New look for yogalove (more projects coming up!)

Mastering my graduation in holistic Nutrition

Doing my 300hrs YTT

Holding a Yoga Workshop (somewhere in between)

Living 

Backing my own bread

Avoiding plastic as much as possible (this is hard in Asia!!!)

Organizing a raw food backing class

Attending a Makramee workshop

Learning how to properly braid hair (not just for the sake of Maya`s fast growing hair)

Traveling to Vietnam, Bali (Nusa Penida & Nusa Lembongan) and Australia

So how to manifest your goals? As you see I break them down into 4 categories: (Self) Love, Health (Wellbeing), Work and Living (which includes hobbies like traveling and things I want to try). This is simply a suggestion and can look totally different with you. So whatever floats your boat 😉 

Step 1: Buy a pretty journal which rocks your vibes. Maybe even some new fancy pens which make you feel like you want to fill your journal right away.

Step 2: Set a goal. Make a clear wording when you write it down. You must be clear about your intention. If not the energy doesn´t know where to go.

Step 3: Visualize. Meditate on it. Imagine the outcome of your desire like it had already happened.

Step 4: Believe. The universe has our back. Once you are clear about what you want, let it go and trust that it has been taken care of.

Step 5: Affirm. Repeat it every day. Make little notes around your house, which should remind you of your goal.

Step 6: Gratitude & Patience. Is the key to success. Start to feel grateful for everything you already have. We attract what we put out there. So stay positive and open to receive.

I hope this could inspire you to do your own journal as a step closer to your dreams. Happy journaling! 

yours, 

Lisa

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This topic is on my mind for quite a while now. Maybe because its an issue I am still struggling with on a daily basis. The difficulty of asking for help. But why is that so? Why does it feel so damn hard to ask for support? 

And are WE giving enough support for those around us? Or are we too busy and tangled up in our own stories that we might not even recognize when something or someone needs our attention. Everything needs to be in balance. But why does it then sometimes feel easier to give then to accept? Thinking about it now, I guess I declined help nearly every single day for the whole last week. And by that I mean, help which was even offered freely without asking for it. So here some examples: 

Monday. Chris offered me to rock Maya back to sleep during night time, when I was feeling sick and totally out of my power. My reaction to it: No I think I have to rock her, since she might not fall back to sleep or it might take even longer (even if this would have been the case, why didn`t I give it a shot. Instead I was stubborn, played the mommy card aka I know it better while at the same time gave away my opportunity to get some extra rest. Pretty smart.)

Tuesday. I was walking over to the supermarket when a young man offered me to carry the stroller over the stairs. My reaction to it: Very kind, but thank you I got this (I stumbled fully out of breath)

Wednesday. Shopping again. With the baby strapped around my waist. When the security guard offered me to carry my bags to the car. My reaction: Oh that`s very thoughtful, but I think I can handle it. They aren`t that heavy (oh yeah they were)

Thursday. A friend wanted to invite me for coffee when I said: Oh you don`t have to. I already have the money ready (oh what an excuse)

Friday.There must be somehting?! 

Saturday. Chris offered me to give me some ME time to swim or go running. My reaction: Thank you, really appreciate it but I stay with you guys (even if it would have been so needed. Still asking myself why I rejected that one?! )

So replaying this week in my head, lots of questions pop up. When did we start seeing ourself so seperated from the rest of the world and think we have to carry (literally) everything by ourself? Why do we always think asking for it make us look weak? Are we afraid that people might think we can`t handle it by ourself? That we are not strong enough? And why do we automatically assume we bother someone if we ask for a hand? Years and years back this wasn`t the case. And in some countries it`s still not. People living together in villages, communities, tribes.. and EVERYONE is participating in raising the children. The grandma, the aunty, the neighbour, ..  maybe that`s where the saying is coming from: It needs a whole village to raise a child! I don`t know, but I do know that its tiring to constantly keep up this facade of being perfect and that I have everything under control. I don`t. And I think nobody does. I think we are just people trying to do our best. And having that in mind, that EVERYONE feels the same, I think it`s completely okay to help each other out. To feel and support one another. To give a hand to a loved one or even a stranger who might be to afraid to ask for it. And being open and present to what`s happening around us, to be able to see where help is needed in the first place. But also allowing and ACCEPTING HELP when it comes along OUR WAY. And also remind ourselves how good it feels to be needed and to have a positive impact on somebody else`s life. Maybe then we are even able to accept help with gratitude rather then aversion and maybe even reply: Oh thank you! That`s exactly what I needed! 

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Been a little absent in the last weeks. Not just on social media but also in my day to day life. Dealing with some uncertainty about our future plans, makes my mind feeling occupied and muzzy. Exhausted from all the overthinking. Unsolved issues make me more nervous these days then they used to. Craving definitely for more for safety and structure than just two years back. Weird how things change when you become a mom.

In times like this, I am craving for yoga (inner peace!!) even more. So normally I would sit more than just once a day on my mat, burn sage, light up candles and take out my angel tarot cards. But now, every time I wanted to step on my mat, there was something more important coming up (at least I thought so). Something else to do or to finish before my mind felt ready (allowed me) to relax. But by the end of whatever I was doing, either Maya woke up, the postman rang the door, somebody called or anything else happened (because it always does!). So by the end of the day I actually never made it to my mat! And since every time I don’t listen to my guts I get a little universal wink. And also yesterday. So while bouncing Maya to sleep, suddenly and totally out of the blue something in my right groin snapped. And from one moment to the other I could not move my right leg anymore. So there I was, carrying a sleeping baby while having this intense pain where i couldn’t even bare the weight of my right big toe touching the ground. The pain was so intense and sharp that I was afraid to drop my little baby. Not being able to move back or forth I felt kind of paralyzed but still somehow managed to hop over to the cot and put her in (luckily still asleep). I sat down on the bed and then reached for my yoga mat (one always beside my bed). I slowly and on all four settled down into childs pose (hardest thing ever) and immediately understood that this was the universal way of telling me forcefully to finally STOP and get the hell on to my mat! I hugged my knees into my chest while repeating the prayer I surrender and let go. Whatever is out of my hands, whatever I can’t control, I let go. I accept where I am right now and trust that the universe has already a plan layed out for me. Wherever that brings me, I surrender.

By then, I already forgot about time. I think I stayed there at least for about 20-30 minutes. As I tried to move again I could feel how my right side already softened a bit. It wasn’t completely gone but I could at least put some pressure on my leg. Long story short: sometimes all we need is to accept. To surrender. To let go of whatever we think is so important and make time for the REAL stuff. And sometimes this might be just one deep breath. A hug. Or a cup of tea. Listening to the inner voice which so often gets ignored by our mind. And to trust that every thing is going to be okay. At the end it ever will. This little story also proofs what I have experienced so many times in my therapy work, that our physical and emotional pain is NOT separated! Our body is ONE with all its layers. 

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At each New Moon we plant a seed for what we want to grow in the next 30 days. This can be in term of initiating new activities or changing habits. Or it can just have a symbolic meaning to ground your intentions. Through rituals, we engage with forces greater than ourselves. We harness the power of the elements – fire, earth, air and water to bring magic into our lives and create what we desire.

How do rituals work? 

A ritual focuses thought and emotion in one sharp direction to harness the creative power of intention. By using scents, crystals, candles and music we engage all our senses as well our subconscious mind. Once you have collected and guided all your attention towards your intention, the manifestation starts. By doing rituals we also connect with greater powers, also called universal power. Some may see this force in the form of angels, guides, god or goddesses, totems or mother earth. But you can simply see it in the form of your own higher self. The key is finding what resonates with you. For example if you are drawn to animals decorate your altar with feathers and pictures or statues of animals.

Making use of the elements

Write your intentions on a piece of paper and choose one element you feel attracted to.

Fire: Create a fire pit or light a candle and burn your paper of intentions.

Earth: Pot a flower or plant a tree and bury your paper of intentions in it.

Air: Put up wind chimes or hang up bird feathers and attach your paper of intentions to it.

Water: Soak in a bath tub and take your paper of intentions with you 🙂

Since I am born in the fire element I love doing fire ceremonies, where I light tons of candles, burn sage or palo santo and set my intentions on fire. But this month I thought I try something different and will soak my baby belly in a tub filled with sea salt instead. Or if you have the ocean near by (and no jelly fish around) have a swim and mindfully soak your intentions in there.

Recipe for a New Moon Cleansing Bath

2 cups of Himalayan pink salt

Dry brush

Candles

Aroma oils (optional)

Fill up your tub while adding the right amount of salt. If you have a big tub, add an additional cup of salt since the big amount of salt deepens your cleanse.

While your tub fills up, prepare your body with a dry brush massage. Start brushing from the toes to your top. Treat this as a kind of worshiping practice towards yourself. Try to be very mindful of each stroke and always move the brush in one direction and towards your heart.

Light up some candles, make use of a diffuser or listen to some soothing music. Then hop into the bath tub and relax in the water for at least 30 minutes. Then keep your focus on your intentions and all the impurities being pulled away from your body.

When you’re ready, get out and make yourself a big cup of hot tea. Make sure you’re drinking lots of water to continue encouraging the flush from your system.

Happy soaking!

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Ever wondered what`s behind the word C h a k r a s ? And how to influence them through Yoga ?

C h a k r a means nothing else then „ Wheel “ in the sense of the circular movement of energy. You can think of a kind of transformer through which the astral energy runs through our physical body. They collect, transform and distribute the energy flowing through them and act so like little “places of power”. They express themselves through certain physical organs or in certain areas inside the body and can be stimulated and activated by focusing on these particular regions.

Each chakra is located at an intersection of two or more nadis (energy pathways). Since there are 72,000 nadis in our energy body, there is a very large number of chakras. But we regularly speak about 7 main chakras. These seven main chakras can be seen as a kind of switch which enables certain levels of consciousness. All our thoughts, feelings, characteristics and perceptions are related to the energy within our Chakras.

Yoga, breathing exercises, the use of mantras, visualization and meditation techniques act directly on the chakras by strengthening and cleaning them at the same time. Just as we can contribute negatively by unhealthy diet, negative thinking or even bad company. If the chakras are clear, they turn quickly and their light is bright and strong.

1. Root Chakra ( M u l a d h a r a )

Location: at the genitals on the front of the body
Element: Earth
Color & Symbol: Red; Lotus with 4 petals
Bija-Mantra: LAM
Qualities: material need, survival instinct of self-preservation, basic trust, stability, assertiveness, will to live, life force as well as grounding and absorbing earth energy
Physiologically: It stands for the excretory organs. This chakra is associated with the sense of smell and is so strongly connected with Ajna Chakra.This is also the seat of our Kundalini, our human potential of mental spiritual awakening
Recommended Asanas: All Standing Postures, Forward bends and Twist

2. Sacral Chakra ( S v a d h i s h t a n a )

Location: at the bottom of the spine – coccyx
Element: Water
Color & Symbol: Orange; Lotus with 6 petals
Bija-Mantra: VAM
Qualities: Sensuality, sexuality, animal instinct, lust, relationships, jealousy, creativity, creative life energy and enthusiasm
Physiologically: It stands for the genitourinary system and the sense of taste.
Recommended Asanas: All seating postures, pelvis exercises and hip openers. Satyananda especially recommends the cobra, child and bow pose

3. Navel Chakra ( M a n i p u r a )

Location: in the lumbar spine at the level of the navel
Element: Fire
Color & Symbol: Yellow; Lotus with 10 Petals
Bija-Mantra: RAM
Qualities: Seat of vigor, willpower, responsibility, identity, ego, anger, aggression, vitality, self-esteem and inner strength.
Physiologically: affects the digestive system, pancreas, liver and solar plexus and is associated with the sense of sight
Recommended Asanas: Forward Bends, Twists and Backbends. As well Uddiyana bandha and Kapalabhati Pranayama

4. Heart Chakra ( A n a h a t a )

Location: in the spinal column at the height of the heart
Element: Air
Color & Symbol: Green; Lotus with 12 petals
Bija-Mantra: YAM
Qualities: Love, comfort, compassion, warmth, humanity, openness and tolerance
Physiologically: connected to the heart, lungs and the respiratory and circulatory system and the sense of touch.
Recommended Asanas: Fisch pose, cobra pose, plow pose and twists. Because of the activating effect on the circulatory and respiratory systems „Surya Namaskar” is highly recommended.

5. Throat Chakra ( V i s h u d d h a )

Location: in the spine at the level of the larynx
Element: ether
Color & Symbol: Blue; Lotus with 16 petals.
Bija-Mantra: HAM
Qualities: Verbal and nonverbal communication, mental power, understanding, judgment, inspiration and creativity.
Physiologically: Larynx, vocal cords, thyroid and the sense of hearing
Recommended Asanas: Shoulderstand, Backbends where you bend your neck like in Bridge pose. All Pranayamas but especially Ujjayi Breathing

6. Forehead, Third Eye or Guru Chakra ( A j n a )

Location: center of the forehead .In meditation imagine a bright light in the center of the forehead.
Element: not correspond to any element, it represents the mind, the consciousness.
Color & Symbol: Purple; with 2 Lotus Petals.
Bija-Mantra: OM
Qualities: Intuition, perception, wisdom, imagination and self-knowledge
Physiologically: Associated with pituitary gland (Hypophyse) and the brain.
Recommended Asanas: Inversions and all poses where your forehead rests on the floor

7. Crown Chakra ( S a h a s r a r a )

Location: Top of the head
Element: Outside of the elements, pure cosmic consciousness, no mantra.
Color & Symbol: White or Silver; 1000 Lotus Petals
Qualities: Represents the highest state of cosmic consciousness
Physiologically: Pineal gland (Epiphyse)
Recommended Asanas: Same like Ajna Chakra

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WHY 108?

Have you ever wondered about the significance of the number 108? WHY do we do exactly 108 Sun Salutations or WHY does a mala have accurately 108 beads?

So this question bothered me for quite a while so I did some research.

But first what is a mala? You can say it`s an eastern rosary with 108 beads. The mala is used both in Hinduism and Buddhism for counting mantras, chants or prayers.

108 has been a sacred number for a long time and you can find countless explanations WHY :

SANSKRIT ALPHABET: There are 54 letters in the Sanskrit alphabet.

Each has masculine and feminine, shiva and shakti. 54 x 2 = 108.

TIME: Some say there are 108 feelings, with 36 related to past, 36 related to present, and 36 related to future.

ASTROLOGY: There are 12 constellations, and 9 arc segments. 9 x 12 = 108.

PLANETS AND HOUSES: In astrology there are also 12 houses and 9 planets. 12 x 9 = 108.

SUN AND EARTH: The diameter of the sun is 108 times the diameter of the Earth.

PYTHAGOREAN: 1 + 0 + 8 = 9 . Nine is the limit of all numbers which means from 0 to 9 is all one needs to make up an infinite amount of numbers.

STAGES OF THE SOUL: It says that the human soul goes through 108 stages on the entire journey.

HEART CHAKRA: The chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines forming the heart chakra.

MERU: The largest bead on a Mala. Also called Guru bead which is not part of the 108. It is not tied in the sequence of the other beads. It is the quiding bead, the one that marks the beginning and end of the mala.

And many many more.. but the most stunning thing is, that the number 1 0 8 is found in every single religion. From Christianity to Buddhism over to Hinduism, Islam, Jainism and Taoism as well as in the Sikh Tradition.

If you believe in mythology it says 9 ( 1 + 0 + 8 ) is the number of the goddess.

Or when you look closer at numerology

1 = stands for God or the higher Truth.

0 = stands for emptiness or completeness in a spiritual practice.

8 = stands for infinity or eternity.

There is only one thing left to say: We truly are all connected!

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So I finally did it. I registered for a Vipassana Retreat. Since two years I have this in my head.. but never had the guts to push through it. Do you know what I mean?

Then one morning I woke up and thought WHY NOT doing it NOW? For what am I waiting for? There will always be something which seems to be more important or in the way.. but at the end it`s all just a BIG  excuse. We do that all the time! Making things up that we don`t have to face our deepest fears.

So I checked Dhamma Malay and there it was. The location, the time.. everything perfectly laid out in front me. So I do believe in signs and this was definitely one. Thrown directly in my face.

For all those who are still asking themselves what the heck is Vipassana here we go:

Vipassana means to see things as they really are. It is one of India’s most ancient techniques of meditation and was rediscovered by Buddha more than 2500 years ago. It was taught by him as a universal remedy for all illness and so called ART OF LIVING. This technique aims for the total extermination of mental impurities and promises so highest happiness and full liberation.

Vipassana is a way of self-transformation through self-observation and focuses on the interconnection between mind and body.

C o u r s e  S C H E D U L E

4:00 a.m. Morning wake-up bell

4:30-6:30 a.m. Meditate in the hall or your own room 

6:30-8:00 a.m. Breakfast break

8:00-9:00 a.m. Group meditation in the hall

9:00-11:00 a.m. Meditate in the hall or your own room

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

11:00-12:00 p.m. Lunch break

12:00-1:00 p.m. Rest and interviews with the teacher

1:00-2:30 p.m. Meditate in the hall or your own room 

2:30-3:30 p.m. Group meditation in the hall

3:30-5:00 p.m. Meditate in the hall or your own room

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – 

5:00-6:00 p.m. Fruit & Tea (Dinner)

6:00-7:00 p.m. Group meditation in the hall

7:00-8:15 p.m. Teacher’s Discourse in the hall

8:15-9:00 p.m. Group meditation in the hall

9:00-9:30 p.m. Question time in the hall

9:30 p.m. Retire to your own room–Lights out

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Therefore what you mainly do when applying this method is, watching the rising and passing of any feeling within your body. That`s all you do. 10 days long. You are only observing the breath flowing through your body while trying not to react to upcoming sensations like a twitching eye, itching skin, tingling feet.. and many many more (believe me, there are tons as soon as you start paying attention to it).

Using this special technique should help you to become clearer about your body, your mind and your life in general. It helps to sort things out, clear things up and weakens negative feelings like judgement, anger, sadness, hatred. It takes out the illusions we constantly build in our mind and let us appreciate our life with all there is. It frees us from suffering, increases our awareness as well self control which will lead to more and more inner peace. The ultimate goal of every single human on this planet. 

But yeah, nothing is for free.. actually the whole 10 days are. But before this wonderful P.E.A.C.E we all want to have right away, there is first some stuff to clean up. And this takes time. Lots of breaths. Patience. And pain.. yes pain! Sometimes emotionally, for sure physically and sometimes both at ones. So I am going to share a bit of my feelings I experienced during this 10 days of observation. 

L i t t l e  M e d i t a t i o n  D i a r y

DAY 0

After giving away all my belongings like mobile phone and jewelry I feel like I checked-in in prison. 6 girls in one room, I feel like boarding school all over again. The area is quite small, will be difficult to not step on each others toe. No fans in the room – will going to get hot. But the view is beautiful – this will definitely give me strength on my low days. 

DAY 1

Getting up at 4 am is hard. I choose to meditate in bed instead of the hall. Wrong decision. I fall asleep. 

DAY 2

10 Days ? I can do this! What again was this thing I have to buy for Nepal?

DAY 3

It`s already the third day and still the only place I bring my attention to is my nose and both corners of my mouth? Seriously? Is this it?

DAY 4

Today is the day. Finally we start the “real” Vipassana. So far everything was preparation called Anapana or so. Preparation for what? 

DAY 5

I feel really sleepy today. Hardly get out of bed. I feel like somebody stole my power. But I still made it to the meditation hall. Even when I managed to fall asleep in sitting and this more then once.. at least I tried.

DAY 6

Shit comes up. I feel restless. Unbalanced. My mind is full with all different kind of thoughts. I have to tell my mum to make this yummy cake when I go home for christmas… my concentration is low. There is just too much pain on the right side of my back. This pain is so sharp that I have the feeling it takes my breath away. I feel headache arising. And heat. And where does this anger suddenly come from? This day really is a pain in the ass. How the hell can I survive this day? Remember this too will pass… this too will pass… it will pass.

DAY 7

I would be ready to go home. I miss Christoph. I want to cuddle up on the couch with my cat. And I miss my green

smoothies in the morning. But my back pain and concentration got better. Overall I feel better. If there would`t be the

tension in my eyes and teeth.

DAY 8 

My back still hurts but it`s not so sharp and punctually anymore. It fells like it has spread. I can breathe through it. I can handle it. Sitting for one hour without moving my body feels a lot easier but my mind is everywhere else then in this lotus posture.

DAY 9

My whole body aches. But I could extend my time of not moving my body for another 15 minutes. SUCCESS!

So in total I sat for 1 hour and 15 minutes. Not so bad.

DAY 10

This morning is good. I feel focused. I can feel each little sensation arising and passing. Truly nothing stays forever.

I somehow managed to sit for 1 1/2 hours without moving a finger.

Funny. As we officially break the silence in the afternoon I don`t feel like talking at all. My voice sounds weird. Do I

always sound like that? I feel happy. 

DAY 11

I did it. I really did it.

Can`t wait to go home. Butterflies in my stomach. 

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