28 Days of Love: Yoga to Get that Blood Flowin’

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Greetings beloveds,

I hope you have a having a wonderful day! Yesterday we went over various ways to get active and start moving. To support you in this endeavor I have put together a list of yoga poses that will stimulate circulation and get that blood pumping followed by a quick flow using these poses.

Here’s to sacred movement in all of it’s forms!


Yoga Poses to Stimulate Circulation

Warrior II – Counterpose downward Facing dog

Warrior I – Counterpose: downward facing dog

Revolved Extended Side-Angle – Counterpose: standing forward bend

Chair – Counterpose: standing forward bend

Revolved Half-Moon- Counterpose: Standing forward bend

Legs Up the Wall – Counterpose: Corpse

Cobra – Counterpose: Childs pose/lying on belly

Camel – Counterpose standing forward bend/childs pose

Locust – Counterpose: lying on belly/childs pose

Pigeon – Counterpose: knees-to-chest/seated forward bend

Gentle Spinal Twist

Seated Spinal Twist I- Counterpose: staff

Seated Spinal Twist II – Counterpose: staff

Head to knee forward bend – Counterpose: knees to chest

  Revolved Head to Knee forward bend – Counterpose: seated forward bend

  Open Angle – Counterpose: Knees-to-chest

  Garland – Counterpose: staff

  Kneeling Pose – Counterpose: staff

  Sage – Counterpose: staff

Gentle Yoga Flow to Stimulate Circulation 

Start seated with your legs crossed comfortably. Inhale feeling your back lengthen and straighten as you do. Place your right hand behind you and exhale into a twist bringing your left hand onto your right knee for seated spinal twist. Hold here for 3 breaths.

Now extend your legs in front of you into staff making sure your spine is straight by imagining each vertebrae stacking one on top of the other. Inhale arms overhead and exhale bending at the waist into seated forward bend. Hold for as long as you need.

Inhale slowly raising your arms overhead and exhale lowering your arms. Repeat 2 times.

Next, spread your legs as far apart as is comfortable for you into a v shape. Inhale arms up exhale bending at the waist placing your hands on the floor in front of you where ever you feel comfortable for open angle. Hold for 2 breaths then on your next inhale raise up slightly and on the exhale bend forward from the waist lowering deeper into the pose. Hold here for 2 breaths. Repeat as many times as you like until you have reached the deepest pose for you.

Now inhale slowly raising up out of the pose and find yourself in legs together, abdominal muscles activated, arms comfortable at your side. Inhale raising your arms overhead letting your shoulders slide gently down holding your arms parallel to each other elbows and palms facing inwards into Mountain pose. Take 2 breaths and then exhale lowering your arms as you do so. Repeat 2 times. On the third, exhale bend forward at the waist for standing forward bend. Repeat this again 2 times. Return to standing position arms lowered at your sides once again.

Plant your right food firmly on the ground at the front of your mat if you are using one, feeling each toe connect with the ground. Step your left foot back behind you with your foot turned out. Align yourself until your hips are squared. Inhale slightly up and exhale bending your right knee to a 90 degree angle. Exhale, rotating your core and turning your head so that you are looking out over your right hand into Warrior II. Hold for 2 breaths or longer if desired. When ready, exhale lowering your left arm down along with rotating your core back towards the ground. Inhale, slowly raising up from the waist bring your arms to rest on your hips.

Inhale rising up slightly. Exhale keeping your right knee bent at a 90 degree angle you’re your torso still facing to your right. Place your hands firmly either on your knee to steady yourself. When you’re ready inhale your arms up in the same fashion used in Mountain pose for Warrior. Breath here, using your feet to feel the connection to the ground. Your weight should be centered in your hips, your core strong supporting your upper body. Hold here for 4 breaths. Inhale raising up just slightly and exhale releasing your arms back to your knee.

On your next exhale lower your arms and place your hands back on your knees. Inhale, and on your next exhale lower your hands to the floor. Now inhale and raise your left leg up behind you. Inhale bringing your right hand to your hip for a breath. Then on your next inhale shrug your right shoulder towards your ear and lift your right arm up opening the chest area completely into Revolved Half-Moon. Breathe here for 3 breaths If you are feeling too challenged here, lower that right arm and raise your left forearm to bring your hands into prayer pose. Your core still rotated to the right. Hold and breathe here. When you are ready, exhale lowering that left arm to the ground placing your right hand on your right hip. Inhale, raise up slightly moving your left arm to your right knee and bring your right hand to meet it there.

Both hands resting upon your knee on your next inhale step your left leg forward both feet together knees slightly bent. Steady yourself and inhale slowly rising up into standing. Repeat again on your left side.

Once done, standing tall inhale your arms up overhead into Mountain and then exhale releasing your arms to your side. Repeat as many times as desired. On your last exhale bring your hands together in Prayer pose at your heart chakra.



28 Days of Love: Lov’n the Physical

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Greetings beloveds,

It’s finally here! Week 3 of our 28 Days of Love has officially begun. If you couldn’t tell from the title, the focus of this week is our physical form. That’s right we are about to get bodied! Our connection to our bodies can be wrought with thoughts and feelings that can be super accepting and supportive or not so kind. Yet our bodies are our material manifestation of our being. It houses our soul and mind. Our bodies are beautiful but they may not always exist in the way that society believes that they should.

People are born in a variety of forms with various states of health. It holds no bearing on one’s worth yet we place so much value on how our bodies look based on examples that are often unrealistic. The level to which we feel that we need to meet these standards affects not only how we feel about ourselves but how we interact with others. I can only speak to society here in the USA, but we have made some strides in becoming more inclusive of various body types and self-expression. There is still quite a bit of work to be done though. This is why we focus here at The Bliss Institute on connecting to our bodies through sacred movement and mindfulness. For the next week, we will discuss various ways to love our physical form.


There are so many ways to love our bodies. Through the foods that we feed it, the activities that we engage in, the environments that we live in, and the thoughts that we think. When we take the time to treat our physical forms like the precious gifts that they are it improves our lives tremendously. Often though we may not have the time, energy or resources to do all the things we would like to for our bodies. Which is why our intentions and beliefs can be just as powerful as the things that we do. Here’s to a week of exploring ways to treat ourselves and show our bodies some love.


28 Days of Love: Exercise to Connect the Heart and Third Eye Energy Centers

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Greetings beloveds,

Yesterday we had an intense conversation on the role of the heart and third eye energy centers. At the conclusion of our discussion I shared a bit about how to explore the connection between your emotions and your psychic abilities. Now we will have a full meditation on connecting these two energy centers.

Find a comfortable spot where you will be able to relax. This could be a chair, on a pillow on the floor, or your favorite place outside. Anywhere where you can relax, focus and not be interrupted is preferred. Settle into your space. Close your eyes. Focus your attention on your breath. Feel as the oxygen flows into your lungs, filling them with life. Envision all of your worries, all of the drama, all of your responsibilities of the day filling those bits of air. As you completely fill yourself with this deep breath hold it for 5-8 seconds. Really putting your attention towards instilling each other air particle with the stress that you intend to release. When you exhale envision all of those worries releasing to the universe where they are transmuted into refreshing air for the natural world.

Continue these breaths 5-10 times or for however long it takes until you feel completely at ease. Once you have entered that space, center your attention on each chakra starting with your root chakra. Feel it pulse, pull, and draw round your etheric being. There will be a moment when you will feel that connection. It is different for everyone. If you don’t feel anything such as a wave of energy flowing in that area. Repeat this for your sacral, solar plexus, heart, throat, third eye, and crown chakras. As you move upwards through each chakra pull that energy along as you go. Some areas may feel sluggish, although this isn’t an exercise to clear one’s energy you may want to spend some time doing so. You may feel a slight buzzing around your head from this exercise. Continue to move that energy upwards past the crown for our energy fields extend much further than that. In fact continue to let you energy expand as far out as you desire.

Return your attention to your third eye located slightly behind the enter of your forehead. Breathe deeply into this area. Focus on your breath if you cannot envision what that energy center would look like. You may sense a color, image, feeling, words, smell or emotion when you do this. Take note of what, if anything comes up. If you can picture a bright light illuminating this area clearing out any blocks or energy intrusions. Once you feel that this area has received the attention it needs. Breathe into your third eye again asking it if it needs anything from you? Perhaps you will receive information on a food, activity, or object such as a crystal that would assist you in connecting, enhancing, or clearing your third eye. Now ask your third eye if it has any messages for you. Breathe into this question and rest. Open yourself to receiving any type of information that may be offered to you. Once this feels complete you may want to take a break for a moment to write down what you experienced.

Return again to your meditative state this time focusing on your heart energy center. Picture or feel a line energy running from your heart to your third eye. What feelings, if any come up for you as you do so? Sit with anything that comes up for you at this time. Does this emotion, image, or sensation through your body make your third eye for more or less active? Delve within using your breath holding the intention of revealing why you are having this reaction. Whatever comes up for you do not attempt to push it down or avoid it. Just let it rest as you would a butterfly flutter past you or a leaf dancing in the wind during a cool fall day. You do not even have to try to understand it if you are not ready. Just acknowledge it and let it pass on.

If you find that you begin to feel a pressure in your third eye come back to focusing on your breathe and envision a door/window/portal opening. This creates space for whatever is attempting to be cleared or come forth to do so. You may feel the urge to send your energy towards something, feel a change in relation to your energy and the that of the space you are in. Let the lines blur. The walls, floor, your clothing, the air none of these are separate from you. If you choose, you can connect with their energy and move within them. Go as far and for as long as you please. Once you feel complete, breathe your energy down through your chakra’s into the earth grounding yourself. Rest for a moment and then have a bit of food, drink and move around a bit to bring you back into this space and time.

Write down or feel free to share your experience here.

With love,


28 Days of Love: The Third Eye- The Energy Center of the Mind

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Greetings beloveds,

If you’ve been following our 28 Days of Love, we’ve now covered the physical, psychological, emotional, and mental aspects of the mind. Now let’s take it to the spiritual. Each of the main 7 energy centers or chakra’s for those who may be more familiar with that terminology are connected with a specific portion of the body either directly or adjacent. Here we will look at the energy center that is located directly in the brain, the third eye.

The third eye chakra is located roughly at the center of the forehead near where the pineal gland resides. The pineal gland is a small endocrine gland that is responsible for secreting melatonin. Melatonin is known for regulating sleep cycles in relation to the amount of light that the body encounters. The pineal gland also influences the secretion of sex harmones from the pituitary gland which can result in variations in sexual interest and activities. The pineal gland has been linked to psychic and extrasensory abilities historically. Thus part of the reason the third eye chakra is associated with psychic abilities which I have written about here. It is the portion of our mind which allows for us to gather information through our sensory organs that fall outside of the major 5 senses. When the third eye is activated we may have visions, be able to predict actions/thoughts of others, or be able to manipulate energy kinetically, spatially, or across time. If you find that you are having a difficult time connecting to the flow of energy you may need to do some clearing of your third eye. Now that we know a bit about the third eye chakra let’s take a look at the connection between the heart and the third eye.

Love and extrasensory abilities are not always something linked together. Many times are kept separate with the thought that to harness our psychic abilities we need all of our energy to be focused on our outcome that we wish to achieve. Emotions may then be viewed as distractions with love being the main perpetrator of attachments. This is not entirely correct (although absolute truth lies only in the hands of the self) as our heart can act as a guide to where and how to focus our energy in order to gather information and create change. Recall that psychic abilities such as telekinesis are often triggered by intense emotions. Our emotions can pinpoint our focus in an intense way that even years of training may not be able to accomplish. Our emotions are not distractions. They create leverage for us to tap into our abilities. The things that we care about allow us to build our energy, our power.

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Love is one of the strongest emotions that we experience (only opposed by its polar opposite of fear). When we experience love we can move mountains, change reality, create the world that we envision. Yet the same can all be achieved from fear as well and often times the two emotions are intertwined as our love for another, ourselves, or our world may be activate a fear that they will be harmed or destroyed. Use your emotions as a source of strength. Let’s have a very real moment here. The heart energy center is our emotional center which means it houses ALL of our emotions. We attempt to limit the capacity of the heart an attempt to control our own and others realities and behaviors. Let yourself feel and when something doesn’t feel good move away from that thing. Because you will not outrun fear, shame, or guilt just as you cannot avoid love. They exist in all things.

So if you are afraid of your psychic abilities because you are unsure of your power, have been told they are wrong or “evil”, or you are just not comfortable with the unfamiliar. Embrace that feeling. Hold it in your heart and attempt to see what the root of that feeling is. Accept it and see what happens to your ability to connect to your third eye. Does it feel more open or more cut off? Do you want to connect to it? If so focus on the third eye and ask what is needed to bridge this gap.

Tomorrow I will share a written meditation on how to do this.

With love,


28 Days of Love: The Psychology of Love

Greetings beloveds,

We’ve talked a bit about how the physical structures of the brain and our thoughts.  Now let’s take a look at our psychology. Psychology is the study of the mind. Thus, understanding how we work as humans can only improve our ability to connect with our self and others. I have always been fascinated with human behavior and how we explain/understand the world. To my younger self experiencing all the many different personality types was the most appealing part of interacting with other. Then to think that you could spend enough time with people to begin to predict and control their behavior?!? It was all too much for my little brain to handle so I dove into old psychology texts devouring the different theoretical frameworks that predominate the psychological world. From clinical, social psych, child development, personality, bio-psych, statistics to so many other areas it seems like every thought and behavior that humans have had (and even some animals) has been studied. Love as a feeling, experience, and biological response has of course been one of the hot topics within psychology with it’s various specialty areas in Human Sexuality or Marriage and Family.

The Myers & Briggs Personality Test

The Enneagram

The True Colors Personality Test

Here are some of the most popular personality tests out there for you to explore if you haven’t already. These tests attempt to categorize people into types in order to assist you and the psychologist in figuring out quickly how you relate to others and yourself. Personality tests are a fun and sometimes useful way to see how compatible you and another person might be. Of course these tests are very generalized and rarely capture the entirety of the human soul/being so they are a starting point at best. But it is better to have a place to start then to not even be in the arena. When it comes to relationships in particular, The 5 Love Languages by Gary Chapman is one of my favorite go to’s for a simple explanation of understanding what one’s needs are and how to express this to your partner, family, friends, and colleagues. Check these various tests out and let me know what you think. Did you find yourself reading up on other personality types and love languages? Did you recognize these types in the people in your life?


Before we go let’s talk mental health. Taking time to focus on our mental health should be of the same importance as taking care of your physical health. You are mindful of your eating, movement, emotions and thoughts but when your feelings and thoughts are in conflict, do you feel comfortable seeking mental health services as you would with your diet or exercise? It would be wise to do so, as all of our being is connected. One area not functioning at it’s best will affect all the other areas as well.


28 Days of Love: The Physiology of the Mind

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Greetings beloveds,

I hope that the exercises and information that has been shared about how our thoughts affect our reality have been useful for you. Changing the way we think effects the energy we attract and in turn the types of relationships that we will have with ourselves and others. Yet it is also important to understand how the brain works so for today we have  a bit of homework to do.

I’ve compiled this quick list of links to sites that cover the physiology and functions of the brain.

Web MD- Brain Human Anatomy

Inner Body- Human Brain and Nervous System

Brain HQ – The Brain in Love

Harvard Mahoney Neuroscience Institute – Love and the Brain 

Now that we have an idea of how the brain works and how it interacts with what we have come to recognize as love some of your behaviors and patterns in relating to others may make more sense. Overall, how we relate to others depends on how we have been trained and what we have found works  (or at least we justify that it should work) to get us the results we desire.

If you haven’t already test it out. Take note of how you feel when you are around a person, animal, or thing that you love. Then note how you feel when you eat certain foods such as chocolate or others that personally for you have positive associations. Do you find that you are experiencing similar feelings in both situations? Take notes and let me know what you find out.

With love as always,


28 Days of Love: The Power of Focus

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Greetings beloveds,

Now that we’ve covered ways to clear our mind now we can begin to direct our thoughts towards sending energy towards creating the life we desire. We’ve all heard of the law of attraction which states that what appears in our life depends on the energy we put out whether we are aware of it or not. Things get sticky when it comes to this conversation because who would put out an energy to attract pain, abuse, or fear? What about the children who are hurt? How could they have put out an energy to attract that? The choice to harm another comes solely from the perpetrator never from the one receiving the abuse. We live in a world of co-creation with a lot of wonky lingering energy. This energy has been around for so long we are often unaware of its presence and thus are unable to direct ourselves away from it. This is why it is important to take time to become aware of your thoughts and clear out space to evaluate whether they are thoughts, experiences, and energy that you would like to have in your life. If not then work must be done to let those thoughts go.

Now we have some space to grow, to create. What are your dreams? What do you want your world to look like? This space is calling for you to put forth what you would like your world to include yet often we are so busy living our lives and caring for others we let the same energy come right back into our consciousness. Using tools such as a mind map or a vision board can help you find clarity. Once you have an idea of what you desire it is then time to turn your attention towards those desires. Find images, draw, sing, dance, create affirmations, do whatever you can to bring your attention towards that which you desire.

It is important though to use that heart connection to assess whether your focus is on your lack of what you desire or on the feelings on joy and anticipation of receiving your desire. If it’s coming from a spirit of lack time to go general. Find whatever brings you joy and focus on that. For me, it’s Bob’s Burgers the cartoon. This show makes me laugh no matter what is going on in my life. It immediately makes me smile and feel happy. What’s your Bob’s Burgers? Find it and use that as a springboard to get to that feel good space where you ready to turn your attention towards your desires. Then if you feel that edge of “but I don’t have it”, “it’s hard to get this”, “I can’t wait for it to be here” that’s your signal to move your attention to that joy button and get back in that space of attracting what you want and not what you don’t.

If you’re a bit skeptical of whether you have the ability to not only influence but create your life here’s a little experiment that you can do. Pick your favorite color, dessert, book, or item and spend 5-10 minutes of your meditation time on that thing. See yourself eating, reading, or with your favorite thing. Picture how happy you are when you have it. If it’s difficult to use visualization then perhaps turn this into a song, write about it, or paint it. Just find something to use to focus your energy on that thing. Know that you have it. Do this for 5-7 days and then release it. In time it will come to you most likely in a way that you didn’t expect.

Have fun dreaming and creating loves!


28 Days of Love: Clearing the Mind

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Greetings beloveds,

Sometimes we just need to take a mental break. We are constantly being bombarded with information from everywhere as energy is constantly moving and aligning with us. As such our sensory organs (eyes, nose, skin, mouth, ears) are taking it all in and it’s up to our brain to sort through it all. Our brain that ends up doing the grunt work. It’s kind of like the goffer of the office. Running here and there to take care of all the needs of the body and soul while also ANTICIPATING what may come in order to be prepared.

So much stimulation though can lead to us feeling overwhelmed and overworked. This is that time when the thoughts are running through our mind so quickly of things we need to do, stuff happening in the current moment, and all the things that have previously occurred. We get to the point where we may begin to drop the ball or we are going 90 miles an hour to get everything complete, never really giving anything our full attention. When our minds are moving so quickly it makes it difficult for us to make the best decisions because of our inability to fully consider the issue because we are so distracted. So many areas of our lives may suffer due to our trying to handle too at one time.

Here are some signs that it you may have gotten to that point:

  • Disrupted Sleep Patterns or Diminishing Sleep
  • To-do lists that are never completed AND their incompletion is stressful to                              you
  • You can’t recall the last time you took a “me” day or even a “me” moment
  • The most important sign is that there are activities that you have found that feed your soul which you find yourself no longer participating in NOT by choice*

If you find that any of these apply to you it might be time to figure out how to give your mind a break to give your best to yourself and everything that you do. I was at this point 2 years ago. I had started my first “adult” job while completing my thesis and comps for an additional degree. I went from writing 6 hours a day on my own schedule to trying to rearrange my life into the 8-5 lifestyle while still needing to write. Needless to say it started with my diet. I found myself not feeling like I had the time or drive to fix fresh meals like I did before. So I started eating out more and more. Then the physical activity began to diminish as I found that the time I would spend working out, spending time outside, or doing yoga now needed to be spent at work because of the more rigid schedule. Eventually I had stopped doing many of the things that kept me balanced and feeling my best. I had to make a change.

My source of change came from the completion of my degree first which provided me with more time. After that I had the opportunity to put my energy towards figuring out what I needed in order to feel my best while still meeting the requirements of my job. This meant putting my spirituality, physical health, and diet on the same level of importance as my external obligations. For you, this could mean that you take a vacation, staycation, read a book, watch a movie, or take a walk outside. I found that a morning routine that included meditation became a priority even if it was only for 10 minutes. It may seem easier to become overwhelmed than it is to take a break due to society’s glorification of busy which often happens simultaneously with shaming visible inactivity. But the trade off is worth it. So here’s some ideas of how to clear your mind so we can start the process of giving our brain some love and attention.

  1. Meditation
  2. Mindfulness
    1. Working on a puzzle, reading a book, coloring, painting, knitting, crafting, cooking, eating, journaling etc.
  3. Movement
    1. Yoga, tai chi, dance, running, walking, swimming, stretching
  4. Mini Me Moments
    1. Set aside 5, 10, 15, or however long you can to take part in one of the above suggestions. This time that you take for you can have a profound effect on your sense of balance and ability to achieve your goals/intentions.



28 Days of Love Week 2: Cognitive Love

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Greetings beloveds,

Welcome to week 2 where we will begin to exercise the largest muscle in our bodies, the brain. The decisions that we make, the thoughts that we have, our perception of the world, every bit of our being exists and is affected by our mind. So it is important to understand how the mind functions and the physical structure of the brain for the purposes of living our best possible life.

What connection does love have to our mind and brain? Well it’s been said that love occurs in the brain. Biologically, it is an interpretation of chemical compounds sent racing throughout the brain which effects not only our mood but how we come to relate to others, ourselves, and almost everything around us. Yet, love is experienced as so much more than just chemicals in the brain. The Greek language had 4 distinct types of love, Sanskrit 96 and yet love is expressed as one word in English with several different associations. There’s romantic, platonic, family, love of objects, animals, nature, or food.

I hope that as we look at the mind, our thought processes, and the brain this week in relation to love that you are able to find ways to not only better understand this phenomenon known as love but understand yourself as well.

Check back in tomorrow as we look ways to clear your mind bring about order and improve your relationships.


28 Days of Love: Day 7 Soul Love

Greetings beloveds,

It’s the final day of week one in our 28 Days of Love. This week we focused on connecting to our hearts, bringing our hearts into alignment with our higher-self, and nourishing our hearts through our diets. Our hearts long for us to listen to them. To let them take the lead while it works with our spirit, mind, and body. We may speak of our souls, thoughts, beliefs, actions, and heart as if they are separate entities existing outside of each other. Yet they are always connected. Always acting in coordination with each other even when we find ourselves in dangerous or painful situations. Our souls are love. When we are disconnected from our true state of being, we believe in scarcity, separation, division, and lack. We are not these things. We are not bound by the rules of society, the government, or religious bodies. We our bound only by what we can imagine. So now I ask you to dream. To use these exercises from the past week to consciously connect your heart and soul.

We will soon cover the importance of shifting our thoughts towards love, moving our bodies in in ways that connect with our heart, and creating sacred space. Open yourself up to the possibilities of what your life could be. These 28 Days are just the beginning to a lifetime of Love.