4 Ways to Sleep Better and to Keep Your Mental Health in Check

Sleep disorders like insomnia are often a sign of depression, anxiety, ADHD, or a number of other mental disorders. Conversely, sleep deprivation has been known to amplify mental illnesses. 

A healthy amount of sleep is necessary in order to remain healthy -- not just physically, but mentally, as well. And while this is easier said than done, it’s a challenge that can be surmounted by taking stock and making a few lifestyle tweaks to give yourself exactly what your mind and body need for optimum sleep. 

Here are some tips from The Now With Nat to get your sleep schedule back on track.

Check your sleep/wake cycle

Here’s a fact: your sleepiness and wakefulness are governed by the circadian rhythm, which is essentially your body’s internal clock. Understanding and keeping this complex timekeeper balanced is the very key to sleeping better and, subsequently, staying healthy holistically. Fundamentally, this entails keeping to a consistent sleep/wake schedule daily. This also means resisting the temptation of late nights and sleeping in during the weekends, as well as long naps.

Check your sleep environment

Another thing that also plays a huge role in ensuring that you get quality sleep is your sleep environment. Experts agree that the perfect environment should be “cool, quiet, and dark” -- that is to say, free from light sources and sound that could wake you up and in a comfortable temperature that remains consistent throughout the night. 

Your sleep surface is also an extremely important consideration, which makes a good mattress a real necessity. Some mattresses are better than others, though, and most people don’t know what to look for when buying one. However, memory foam mattresses are almost always a safe bet. These come in varying degrees of firmness, ranging from soft to firm. They can also be foam only or hybrid, flippable, or single-sided. It’s a good idea to take your needs, based on sleep style and firmness, into account when shopping for one. 

Likewise, it’s also possible that your mattress could be harboring germs or allergens that are making sleep difficult. As this is a common but often overlooked problem, it’s a good idea to check Angi for a professional who cleans furnitureand browse the ratings and reviews to find someone who can put you one big step closer to a good night’s sleep.

Check what you consume

What you regularly consume in terms of food and drink has a legitimate effect on how well you sleep and, by extension, your mental health. At the most basic level, this means forgoing caffeine, sugar, and other heavy food that may induce heartburn and wakefulness at night. However, it’s also interesting to note that there are certain items that actually promote better sleep, such as complex carbs and dairy. Some fruits and nuts also contain the sleep hormone melatonin, as well as antioxidants, which all have positive effects on sleep.

Check your routine

 Finally, your routine has a huge bearing on both how well you sleep and maintain your mental health. So consider your bedtime routine. If you’ve ever tried sleeping with anxiety and an overactive mind, you’ll know that it can be downright frustrating and all sorts of exhausting. But by incorporating calming activities to your nightly routine, you have the opportunity to go easy on stimulation, wind down, and ultimately, relax. Putting down your electronic devices a good hour or two before bedtime also helps, as does a relaxing stretch or meditation practice. 

 Another great strategy is to streamline your work routine so that you can identify areas where you might be spinning your wheels and inadvertently increasing your own anxiety. To help, ZenBusiness suggests keeping a work diary. This has the added benefit of reducing stress because instead of trying to remember every single thing you have to do the next day, you can simply refer back to your own notes. This also highlights your successes while allowing you to learn constructively from anything that might not have worked out as well as you intended.

Getting good sleep and maintaining your mental health are both challenging tasks that unfortunately can’t be swept under a rug. Fortunately, they’re not mutually exclusive, so you can hit two birds with one stone simply by making these strategic adjustments to your life. 

At The Now With Nat, I work with companies who care for their employees’ well-being. I set up virtual Wellness Coaching, Yoga, and Meditation that, over time, will decrease stress, increase productivity and lead to workplace excellence. Contact me today!

DOES MEDITATION WORK?

Meditation.  A word that seems quite scary to most.  A word that can make one feel uneasy, resistant, or even anxious. 

Taking time to sit in silence?  Quieting the mind? What does that even mean?  As westerners, it is a concept that goes against everything we are taught.  Since we are young, the majority of us are programmed to constantly work hard, that if we stop for one second, we are holding ourselves back from succeeding or reaching our goals.

While it is important to strive every day towards what we want to achieve, we must do so with a quiet mind.  When we become still and go within, this is where we can accomplish anything we set our mind to.  We break all of the barriers that might be holding us back - we diminish our limiting beliefs.  We ease stress and our anxiety while enhancing our creativity. 

Through meditation we unlock our potential to create an outcome we ultimately desire.  We change our lives. 

I can attest for this firsthand.  When I was young, I was very competitive.  I started competing in dance when I was eight, and by the time I was 11 I was a competitive gymnast.  I was always go, go, go, and strived to always win.  However, this completely changed for me one night in 1998, when I was around 11 years old.  At this time I had joined a diving team and fell in love with the sport (I later ended all other sports to focus solely on diving).   During this particular evening, my diving coach had us watch an old video about using visualization to succeed in sports.  This was a complete game changer in my life (no pun intended!).  The tape taught me how to tap into the power of visualization to achieve what I wanted, and how to create an outcome I desired – basically I learned the buzzword we hear everywhere today, Manifestation.   

The video taught me how to go within and to always focus on the positive (never the negative) outcome when diving.  I learned how to replay each dive in my mind over and over again, performing it perfectly.  The video provided me with tools on how to not let my external environment affect me in any way, always knowing I had the power to be successful, no matter what anyone else tells me.

And you know what’s crazy? It worked. 

From that moment on I trained my mind before each dive, taking time to visualize how I would perform. I started to see success with this technique and used the method in other aspects of my life.

 When my visualization meditation was on, so was my diving.  When I was mentally off, I did not perform well.  I noticed a pattern and began to realize how powerful this new tool was.  The funny thing  – I did not even realize this was meditation.   In fact, this was way before Yoga was even popular in the US.

Flash forward to 2012

…the year I discovered what we call “mindfulness” today.  This was another pivotal time in my life.  I began to read about the power of the mind and meditation, started practicing yoga religiously, and took an interest in studying metaphysics and the science behind shifting our subconscious.

During this spiritual awakening, I was encouraged to meditate by mentors and friends – but why?  I thought it was impossible for me to sit in silence, and to go within.  My mind was completely all over the place.  Yoga had helped, but I definitely needed more guidance.  That was the moment it all clicked with me.  “I started meditating when I was 11 years old.  And it worked!”   I decided to give meditation a second chance.  Soon sitting for 5 minutes turned into 10, which turned into 20.  The benefits were crazy.  I started to unlock creativity that felt dormant inside of me.  I started to release stored emotions that were embedded in my subconscious that no longer served me.  My sleep patterns improved, and my mind started to regain more clarity.  I received “ah-ha!” moments more easily, and life seemed to flow better.  My body and mind soon craved meditation, that quiet time where it is just me, myself, and I.  The time where I tapped into my subconscious and created change.

 While not always easy, meditation is extremely beneficial and life changing.  I will say, like going to the gym, you might not see changes the first time or overnight.  But with discipline and practice, your life will shift.  You will start to see the world through different, more vibrant eyes.  Meditation teaches you to live more in the moment, to enjoy the little things in life.  The practice takes you back to what really matters – inner growth.  It enhances compassion and joy by decreasing cortisol and other stress hormones within the body.

With that being said, I encourage you to listen to my podcast interview with The Global Travel Channel Podcast Show to hear more of my story and how meditation greatly changed my life.  I offer some techniques and personal examples of how to meditate for the first time – meditation really is for everyone!

Thank you to the Global Travel Channel Podcast Show for having me.  Please don’t hesitate to comment or reach out!

PODCAST EPISODE >> HERE

*Tune in this week to listen to my guided meditation*

24 HOURS IN KUALA LUMPUR

Just like the majority of expats here in Bali, my 60-day visa was about to expire – which left me wondering “where the heck I am going to make my visa run?!”  When you arrive in Bali, the maximum amount of time you can stay in the country is 30 days, unless you pay $35 upon arrival (plus an extra $40 to an agent afterwards) to extend an additional 30 days.

Since I have taken on the digital nomad way of life here in Ubud, I have decided to opt for the latter option.  I will admit, not only is an extended visa a great idea if you plan on living in Bali longer than one month, but you can skip the long customs line when you land.  (Yes, you bypass the “normal” line and go through a different immigration queue!)

With only two days until I had to leave the country, I decided to head to Malaysia for a quick visit.  On my first visa run I traveled to Singapore and fell in love with the city.  Singapore was futuristic, clean, + jammed packed with culture.  While I plan on revisiting Singapore, there was something about Malaysia that intrigued me.  Malaysia is a place I’d never thought I’d visit, but now, a new gem to discover.  With only 48 hours to go, I booked my plane tickets to Kuala Lumpur!

Below is my itinerary for exploring the city in a day!  It can be done…

Hotel: If you have an AMEX credit card, I highly recommend signing up for the Starwood points option.  Like Sky Miles, you obtain points as you use your card, which will help you score some free SPG rooms in some of the nicest hotels.  Since I rarely use my points (I normally opt for hostels or guest houses when traveling), I decided this was the best way to go in KL.  I wound up booking the Element Hotel owned by the Westin.  For only 7,000 points/night, and centrally located, it was quite the steal!

Normal hotel cost: Element Kuala Lumpur

I absolutely loved this hotel.  Check in was on the 38th floor of the building, surrounded by floor to ceiling windows.  My room was HUGE – big comfy bed, high quality amenities, + fantastic views.  Since I arrived late, I was ready for a good night’s rest.

 I woke up early the next morning for a work-call (US time) and then made my way to the gym.  Similar to the reception and my room, the gym was very clean and spacious, not to mention the gym had floor to ceiling windows (which made running on the treadmill a little less painful!)

Afterwards -- breakfast time!  Another perk to being a Starwood Member is free access to the buffet breakfast (which did not disappoint!)  From fresh squeezed juices, to custom made omelets, I was in heaven.  The service was also impeccable.  This was a nice treat since I had some work to do in the morning.  I was able to find a cozy seat near the window with a bird’s eye view of the city – working digital nomad style, latte in hand!

Batu Caves

I only had a half day to explore, so my first stop was the Batu Caves.  From my hotel, the ride was about 35-40 minutes and was easily set up with the concierge.  Upon arrival, the steps and surroundings were so colorful and inviting -- A photog’s playground!  

Know Now: 

·      There is no cost to enter the caves

·      A simple 272 steps brings you to the Batu Cave entrance

·      The interior was filled with limestone formations said to be 400 million years old

·      Your legs must be covered - for around 50 cents you can rent a sarong to wrap around your waist

·      There are private tours that last around 45 minutes (I opted to walk around solo)

·      It becomes quite hot, especially walking up the steps, so try to visit in the morning

·      A bit touristy but worth it!

Chinatown

After my visit to the Batu Caves, my driver took me on a quick visit to Chinatown.  Honestly, I wish I had more time to spend here!  Chinatown was filled with bustling tourists, designer knock-offs for bargain deals + authentic street food.

Know Now:

·      Petaling Street Market: Known for clothes and accessories, there are a TON of knock-off stands, but you must visit in the morning or around lunch because they close down shop around 3pm.

·      You can find local artists selling paintings and crafts at the Central Market

·      The street food is yummy!  Chinatown is known for its noodles + curry dishes

·      There is an array of ornate temples nearby, with different carvings of Hindu deities 

Petronas Twin Towers

After a quick rest from my afternoon touring, I made my way to the #1 tourist destination – The Petronas Twin Towers.  This was a quick 15-minute walk from my hotel.

Know Now:

·      A must for pictures!

·      The Petronas towers are the tallest twin towers in the world

·      Make sure to go at night for the best picture quality

·      45-minute tours are available, which takes you to the Skybridge on the 41st floor and observation deck on the 86th floor (sold in advance online)

Roof-Top Bar

After visiting the towers, I was quite exhausted from the day but decided to hit up one more spot.  I decided to check out a roof-top bar close by called Heli Lounge Bar

Know Now:

·      The restaurant/bar is fully functional helipad during the day, turned restaurant/bar at night

·      The roof setting gives you a 360-degree view of Kuala Lumpur’s iconic skyline

·      I recommend going to watch the sunset!

·      The retro décor is made from old airplane parts

There you have it – Kuala Lumpur in a day!  While Singapore still won me over as a visa run fav, Malaysia is definitely a country I recommend exploring!

Have more time?  Three additional KL attractions to add to your itinerary!

·      KL Bird Park

·      KL Tower

·      Fountain Show at Lake Symphony

LIVE LIFE IN THE NOW

Living Your Most Authentic Life.

The idea behind The Now With Nat came to me when I decided to shift my mindset from constant mind-chatter + rehashing my future, to making a conscious effort to live more in the present moment. From doing so, I started to notice positive changes and soon became aware of opportunities around me. I knew there was truth in this theory, and I was eager to discover more!

As a society, we are programmed to over think, over indulge, + over exude ourselves in every aspect of our lives. But what if we took a moment to just be content with where we are now, in this very instant? To trust that life was going to work out in our favor?  I knew this challenging concept was essential for self growth. In order to be fully present I had to make changes that shifted my energy. This meant detaching myself from what has happened in the past and from what was “going” to happen in the future.

Easier said than done, right?!

Stress and anxiety are created from a busy mind recycling the same thoughts over and over - from replaying past, perhaps traumatic, experiences, and projecting a false future for ourselves that is simply not real. These forms of thinking create an energy that leaves us feeling “stuck” and confused as to why our lives are not quite moving in the direction we ultimately desire. Constant worry is a form of attachment which leads to living out of alignment. The more we live out of alignment, the more prone we are to ailments, depression and dis-ease.

What does living in the now mean?

To me, living in the now is non-resistance to all circumstances in our lives. It is a sense of trust that we must cultivate. It is a constant learning experience to become in alignment with our purpose. Ironically, by chasing life we start to feel less happy and more depressed, for “chasing” takes us out of the present moment, or living in the now. Our mind, body and soul crave moments to just BE. By BE-coming present, an energy within us changes, opening up a new wave of experiences + opportunities in our current reality. 

So how do we live life in the now?

Living in the now is a lifelong practice, but there are many steps to take to begin the shift. For me, I start my day with a grounding technique. This can be done by practicing yoga, meditating, and/or journaling (to name a few!).  This helps set the tone for the rest of the day.  {Click here to read my previous post on how to ground.}

Living in the now is an awareness that this exact moment is all that exists. It is calming the mind and working every day to reprogram our thoughts. Our thoughts create our inner + outer reality, so it is important that our inner dialogue is as positive as possible. To live more presently, I use positive affirmations to change my outer circumstances. I highly recommend the book: You Can Heal Your Life by, Louise Hay - she has amazing affirmations you can implement in your day to day routine!  {Click here for affirmation ideas to help you step into your ultimate power.}

Living in the now is not always easy, but crucial. By being conscious of our thoughts, and working day to day to make changes, you will start receiving new downloads, insights + ah-ha! moments that will positively steer your life in the direction you desire.

“The art of life is to live in the present moment.” - Emmet Fox

I would love to hear your feedback on any techniques that help you stay more present, and/or any stories on how shifting your perspective has changed your life. <3

TRAVELING V. LIVING ABROAD

Whether you are digital nomad or working a 9-5 job, living in a foreign country is a completely different experience than taking a quick holiday.  Upon arrival, a giant self-realization seems to hit you — “wow, this is my new HOME” — no more comforts or familiarities you once took for granted.  Depending on where you relocate to, this can consist of different foods, activities, customs, languages, and/or social norms.  I strongly feel that when we travel, we become the outsider looking in. We take in new experiences + cultures, embracing the people we meet, but maybe not staying long enough to FULLY absorb ourselves in it.  For me, time-constraint traveling is about quick relationships, trying the best restaurants, and dancing into the wee hours of the night on a Monday (if you are like me and love to dance!)  But what does living abroad for an extending period of time (at least three months) REALLY feel like?  Let me explain.

Back in 2017 when I decided to travel for a month through South America, my trip was based on sight-seeing, over night buses, new foods, trying the best local cocktails, and living on pure adrenaline.  I had an absolute BLAST — probably one of the most impactful moments of my life.  Traveling really does open your eyes to living life through a different lens.  When connecting with others from other countries, the knowledge and conversations you exchange is beyond priceless, not to mention getting to know a foreign place with other travelers.  I cannot stress how visiting “different” places than what you are used to is beyond impactful.  And 9 times out of 10, you catch the travel bug and cannot wait to plan your next trip!  However, for me personally, when I made the decision to live abroad in Chile (and now Bali!) my journey started out quite differently than my whirlwind, adventurous month exploring four countries.

At first, moving to Santiago, Chile was tough.  I knew only one person, I had a new “home” that was different than my one bedroom apartment in LA, and I did not know ANY Spanish.  It was quite a learning experience to navigate around a brand new city, look for work, and adapt to a different way of life.  Living in Chile was more slow than my last traveling experience, and I had to get used to a foreign place actually being my home.  I was not in a hostel situation with other remote travelers, and if I wanted to meet people I had to make an effort to put myself out there.  

I am not going to lie, I felt a bit lonely the first week or two.  While my new room mate was nice (we are now very good friends), I still felt a bit out of place.  An American girl living in Santiago — never thought I’d say that!  But I was anxious to make Chile my new home. 

New to the Language? Enroll in a school or find a tutor!

Since my level of Spanish at the time was zero, I enrolled in a four week intensive Spanish school.  This was one of the best decisions I’ve made in Chile.  Immediately, I was with other people who were both new to the city and trying to learn the language, and also with Chileans who were teaching me how to speak!  The school provided fun, cultural events and getaways for us, and I was able to connect with both expats and Chileans. (I studied at ECELA Santiago - highly recommended!)

Work Cafes + Co-working Spaces

 Also during my first month, I got hired to work with a start-up company through Start Up Chile.  This opportunity was a life saver for me.  For those who are digital nomads who are looking to move, I highly recommend joining a co-working space.  The co-working spaces give you a sense of a work environment, while connecting you to like-minded people.  There are many perks to co-working such as meet-ups, workshops, and weekend excursions.  If co-working spaces are not available to you or out of your price range, check out some FB groups or local cafes that are known for co-working.  This is a great way to see more of the city while working hand in hand with others.  Now, in select countries, there are co-living situations.  Two popular companies being: Roam and Outsite.

The Power of Facebook Groups

Another HUGE tool for living the expat life is Facebook.  I cannot stress enough how important Facebook is for those both traveling and moving to a new country.  There are some fantastic FB groups where you can find any information you might desire about the particular place you are living in.  One group that has greatly helped me is Discover Chile.  These FB groups are quite easy to find — just through one simple search.

Explore Your New Home

While I was in Santiago, I was fortunate enough to explore Chile.  By seeing other parts of this magical country, it brought back my sense of travel and wanderlust. I feel very thankful for the opportunities presented to me while living abroad.  I was lucky to travel with some new friends I had met, both expats and locals.  There are ways to travel around inexpensively and easily — hostels, buses, shared rides, and advice from your local friends (to name a few).

Make Friends with the Locals

While it is comforting to hang out with other expats, make an effort to connect with the locals, wherever you are!  I have learned SO much from my Chilean friends - and realized how much we actually all have in common.  Yes, while the language barrier is apparent at times, this obstacle just pushes you more to learn the local language and connect on a deeper level.  Force yourself out of your comfort zone and into a new culture!  My Chilean friends have taught me so much.  I have also greatly improved my Spanish through my friends.

Join Meet Up Groups

Join a group!  After a few months getting settled into my new Santiago home, I joined a workout group to meet more people and adapt a consistent work out routine.  Here is when my friend group expanded (and helped me learn more Spanish!)  My class was only in Spanish, and I became very close with both my trainer and others in the class.  

There were also some great events every week in Santiago — such as language exchanges, stand up comedy shows, and an improv group.  By putting yourself out there, you will not only become involved with the community, but meet people with similar interests.

After a few months, Chile was more than a place to live but my new home.  By experiencing some hard times and set backs, I had the chance to change and grow.  I also have had some of the BEST experiences in Chile, and my time there is so dear to my heart.  I truly feel as if I am a different person for the better.  

I am also fortunate enough to say that my friends are from all over the world — Chile, Colombia, Peru, Brazil, Australia, London, Sweden, Mexico (to name a few). I simply could not imagine my life without my group. 

So if you are looking to move to a new country, and this is your first time doing so, be prepared for CHANGE and embrace all the emotions that come with it.  I am currently in Bali for a few months going through the new transition myself, with flashbacks of my month in Chile.  Please be patient and easy on yourself.  Living a life in a new country is the most rewarding experience you can embark on, but know that it can take some time.  Practice grounding techniques and journal — more tools that have helped me feel more at home!  Allow yourself to receive and be open to ANYTHING.  You will be astonished at what the universe brings to you. <3

¡SALUD!

MY 200H YTT EXPERIENCE IN BALI

Yoga + Inner Transformation

If someone would have told me at the beginning of April what the month of May had in store, I simply would not have believed them.  As fate would have it, I wound up receiving an opportunity to travel to Ubud, Bali to work while earning my 200-hour Yoga Teacher certification through the Shades of Yoga program at Taksu Spa.

Throughout my time in Bali, my experiences on and off the mat are quite hard to put into words.  For one, the idea of participating in a Yoga Teacher Training can be scary, even daunting.  The long hours, new faces, remembering the sequences, and thought of teaching a class is a bit intimidating.  Off the mat, the foreign destination, new home/environment, and strong energy of Bali can create a massive shift in everyday life.  Why are all of these concepts so scary?  Because individually and collectively they all bring about change.

The definition of change means “to make or become different.”  Like I discussed in a previous post, when we are settled in our daily routine, why would we want to incorporate change?  Why would we want to personally be different?  Why change your life and embark on a 200-hour Yoga Teacher Training in just 21 days?  Simply put: because change can transform us in ways we have never imagined.

During the month of May, Yoga Teacher Training ushered in new energy to help explore aspects of myself I did not know existed.  While I have been practicing yoga for eight years and in-depthly studying philosophy for six years, I felt my personal growth accelerate throughout the entire four weeks, which I credit to the Shades of Yoga program at Taksu.  During the intensive training I was able to challenge my mind through new concepts and meditation techniques, and challenge my body through “correct” postures and alignment.  These new changes to my daily routine soon started to transform my life.

My experience in Ubud, Bali at times felt emotional and uncomfortable, yet cleansing and liberating. From the second I arrived at my guest house (Kunang Kunang) to the moment I boarded the plane back to Chile, my life had gone through a transformation.  Thinking back, I would not have had the opportunity for such growth if it were not for my time at Taksu with Shades of Yoga.

Before embarking on my new spiritual, yoga journey, I had a few days to settle in to the Balinese way of life.  Ubud itself is a magical place.  There is an array of delicious, healthy restaurants, a plethora of yoga studios, and different wellness spas on every corner.  The small city itself radiates with high vibes and spirituality.  The Balinese culture is rich, and the locals greatly value their traditional heritage.  I immediately felt a strong sense of peace and acceptance upon arrival in this magical city.

After a few days of some relaxation from traveling, I was ready to begin my Shades of Yoga 200-hour Teacher Training course at Taksu.  I must say, the venue is absolutely amazing.  When I first walked into Taksu Spa, I was amidst a tranquil, tropical jungle, lush in nature.  From the entrance, a small pathway leads straight to the Shades of Yoga Shala.  The Shala is where my classmates and I spent the majority of our time, whether practicing yoga or engaged in lectures.

Monday through Saturday I made my way to Taksu Spa where the day began with 30 minutes of mediation, 30 minutes of pranayama breathing, and a one-hour asana class.  After breaking for breakfast, the rest of the day was comprised of lectures, self-practices, and/or learning the sequences, always ending with a second one-hour yoga class.

The Shades of Yoga course is more than a teacher training, but a life course guide to living one’s highest potential.  The program is designed to take you out of your comfort zone, providing the chance for all students to look deeper inside of themselves.  In my experience with SOY, the regimented yoga and meditation practices began to release and uncover “blocks” or stuck energy I might have been holding on to, creating changes to how I think and feel.  This process is cleansing, and causes life-lasting effects within your mind, body, and spirit.  While change can be painful in the beginning, the benefits are astounding. I began to feel more “open” and my intuition became stronger.  I even started to have “ah-ha!” moments to questions that have bogged my mind for quite some time. I really felt a strong shift in just four short weeks.

Not only did yoga and meditation accelerate my self-growth, but the lecture classes played an important key to my development of self-awareness and inner knowledge.  The May students and I learned about the Ennegram Personality system, Yamas and Niyamas, Chakras, Spiritual Philosophies, and Anatomy (to name a few).  Our group was also lucky enough to experience an hour long sound healing session.  The Shades of Yoga program is extremely well-rounded, providing the students with the most top-notch teachers in the field. I felt humbled to have found a curriculum that tapped on so many different subjects.  The program was also extremely supportive, providing one on one guidance and personalized attention to each person partaking in the course.

While the Shades of Yoga program is amazing in itself, the cherry on top was the serene, peaceful venue known as Tasku Spa.  Taksu is not only home to SOY, but is both an exquisite restaurant and state of the art wellness center.  Taksu offers an organic breakfast, lunch, and dinner made only with the finest, freshest ingredients.  For Shades students, breakfast is included in the training, and I must say, this was one of my favorite parts of the program!  After morning meditation and asana practice, we were given a one-hour break to indulge in the breakfast buffet.  The Taksu breakfast included fresh, tropical fruit (my favorites were the papaya and dragon fruit!), granola, oatmeal, yogurt, spring rolls, sushi, coffee/tea, and an array of hot food (I definitely got hooked on the coconut yogurt).  It was such a great perk to the teacher training.

Not only does Taksu Spa offer healthy, delicious meals, but top-quality spa services as well.  During my time in Ubud I was lucky enough to experience the amenities and relaxing treatments Taksu Spa has to offer.  For example, during lunch after a particularly physically challenging day, I was able to squeeze in a reflexology foot massage. Immediately after booking my appointment, I was lead down a cobblestone pathway to a tranquil spa house – all located right next to the Shala.  Not only was the foot massage exactly what my body needed in that moment, but the session was conveniently located.  During my two-hour lunch break I was able to decompress for a full hour, with time to spare to eat a healthy lunch outside at Taksu.

Aside from my reflexology treatment, I had the chance to decompress for two hours deep in the jungle for another rejuvenating spa service called The Royal Mandi Lulur.   The Royal Mandi Lulur is a (highly) recommended treatment consisting of: aromatherapy Balinese massage, full body scrub, and soothing bath filled with fresh flowers.  When I checked into Taksu Spa for my Royal Mandi Lulur appointment, I had the option to choose which aromatherapy scent and scrub I wanted for my treatment.  From there, my masseuse lead me through the lush forest to my room – surrounded by the vibrant energy and the soft whispers of nature.  Taksu is uniquely designed and sits on a small hill in the jungle.  The walk to the spa is also quite beautiful.  Throughout my treatment I truly felt like a queen! The staff was beyond friendly, attentive, and extremely professional, and the atmosphere gave me a sense of relaxation, peace, and ease.

With all of the changes my mind and body were experiencing, I felt extremely thankful that Taksu Spa is home to the Yoga Teacher Training venue.  The space proved to be healing and nurturing, a great outlet for both myself and the other students.

As the Shades of Yoga Teacher Training came to an end, I realized how much I experienced in such a short amount of time.  Life is comprised of one change after another, some external or internal, some changes we facilitate, some out of our control.  Moving forward, how do we deal with these shifts when they arise?  How can we release fear?  How can we use change to our advantage? We must "let go" and learn to trust ourselves and know timing is always perfect.  Change is the catalyst to growth, which facilitates positive transformation, which pushes us to living our divine potential.  Without change, how would we reach our goals?  Our dreams?  How would we ever fulfill our heart’s (authentic) desires?  We must believe in ourselves as we shift out of our mundane routine into a space that is foreign and new.  I know for a fact that positive, yet uncomfortable, situations can lead to new friendships, better ways of living, and experiences not even imaginable.  Opportunities we never thought possible all of a sudden come into fruition once we embrace change. 

I am so thankful for the opportunity to deepen my insight and gather tools to use during day to day life.  What a month of self transformation!  Thanks to my time in Bali, I am a different person for the better.  

Whether or not teacher training is YOUR calling, I hope that everyone reading this can welcome change with open arms.  Buy the plane ticket, embark on that adventure, start a new project, or sign up for a 200-hour Y  Your life is not in the past or future, but this exact moment.  Now is always the perfect time, embrace it.

“IN THE END… We only regret the chances we didn’t take, the relationships we were afraid to have, and the decisions we waited too long to make.” – Lewis Carroll

Officially 200-hour certified!