Allow ❦

This week’s theme is simply the word ALLOW — very open-ended, very individual. What am I allowing in? Who am I allowing into my life? What am I allowing for? Am I allowing myself to be inspired? To embrace change and grow? What do you want to show up in your life? Allow for that. What you allow is what will continue. Pick something today, make it positive and encouraging. Today I’m allowing myself to be fully present. Today I am allowing myself to create and explore. Today I am allowing for a healthy change. Today I am allowing myself to just be and relax. Today I allow love in, and let fear go. Whatever it is, ALLOW it in. As Oprah Winfrey states, “Even the wildest dreams have to start somewhere. Allow yourself the time and space to let your mind wander, and your imagination fly.” So what will it be? What are you allowing for? Allow for what seems impossible. Allow for miracles. Be open to whatever comes next. ❦

Oftentimes, to allow something new in, we need to let something go. What do you need to let go of? Inhale, inviting something new in…exhale, letting something go, creating space.

“Behind every fear, there is a miracle waiting to happen.” ~ Marianne Williamson

I let go in order to move forward.

“So here’s what I’ve learned through it all: Leave all your cares and anxieties at the feet of the Lord, and measureless grace with strengthen you.”  

Psalm 55:22 TPT

“You’re free now, free to take the journey of a lifetime. Free to experience life, in its newness, its freshness, its magic — in a way you never have before. The only limitations on you are the ones you’ve placed on yourself.” ~ Melody Beattie

When I let go of all control and expectation, the experience becomes ALIVE!

Life Map (Vision Board) helps you discover what you want for yourself and your life. Follow the steps below to create your own Life Map.

Step One:
Gather magazines and catalogues.
Step Two:
Go through the magazines and catalogues and pull out images, words and phrases that speak to you or evoke feelings.
Step Three:
Cut out these images and words.
Step Four:
Place your words and images on a large board in an way that feels right to you.
Step Five:
Paste the images on the board.
Step Six:
Review your Life Map and ask yourself the following questions:
What have I learned about myself from looking at my Life Map?
Do I see any patterns?
Does anything on my Life Map surprise me?
If I knew that all of the images and this Life Map would come in to my life, would I be OK with that?
Who do I need to become in order to fulfill the intentions on my Life Map?
Based on my Life Map, what quality will I commit to developing this year?
Step Seven:
Find support for changing your life. Share your findings with a friend. You can even create Life Maps together.

One Embrace by Danna Faulds

I breathe in blessings,
bird song, the light of
stars dimming in the 
dawn. I breathe in
mystery and mountain
streams, equanimity
and the audacity to live
boldly, freely, willingly
in service to the whole.
My open hands rest lightly on my knees.
They vibrate with energy,
fill with possibility and 
grace. I breathe out 
judgment, expectations, 
doubt, and everything 
that handcuffs me
and holds me back.
Breath completes the
circle of ebb and flow,
highs and lows, form
and formless joined
in one embrace.

I am open to whatever comes next. ❦


Autumn Aspirations 🍁

The Autumn equinox is the moment where our days and nights find equilibrium, marking the start of a seasonal shift. We take this time to reflect upon the past few months and the lessons learned along the way.

A new season is a great time to set some new intentions for your life.

❦ What has been coming up for you in the last days, weeks, months?

❦ What isn’t serving you, what do you want to let go of?

❦ What new intentions do you want to bring forth and cultivate?

You don’t have to fear change. What you need to fear, a friend once told me, is things remaining the same. When that happens, life has stopped. Your life is constantly, quietly evolving each moment into something new, something different, something that adds gracefully, beautifully, and perfectly to what was.  

Melody Beattie

Autumn is referred to as a Vata (air) season, which means the presence of air and space is more noticeable in and around us. You may feel more light, carefree, creative, or even spacey and scattered. We harmonize this by learning to go with the flow more — physically, emotionally, and spiritually. As we practice letting things come and go, it is a particularly good time to remind ourselves to breathe deeply. The heart and lungs are a focus of this season, and the breath flowing through helps make space for the release of whatever the heart is holding to tightly, or resisting. Autumn is a very special time to make space around and in the heart. Step out of your tension, out of your fear. Laugh. Lighten up. Loosen up. Change your energy. Relax until you find the flow. Relax until you find your rhythm, until you feel life’s rhythm again. 

In order to protect ourselves from taking on any negative energy from other people or situations; we can learn to SHIELD. There are times when you may find that being around certain individuals or groups of people leaves you with feelings of discomfort. It may be that spending time with a particular friend feels draining or that dealing with a specific coworker exhausts you. Being around toxic or angry people is also draining. And you may even find that being surrounded by a crowd of people lowers your energy levels rather than perks you up. This is not that unusual. Each of us radiates energy and is capable of being influenced by the energy of other people. It is important to learn how to shield yourself, so you don’t unknowingly take on someone else’s energy.

There are a number of ways to avoid being affected by people’s energy. SHIELDING is one preventative technique you can use. Center yourself and envision being enveloped in a cocoon of loving and protective light. This protective layer should allow you to consciously regulate the energy around you. The intent to shield oneself is all you need for this technique to work. You can even create a TRIGGER WORD to assist you in quickly creating a shield. Say this word each time you create a new shield, until the word and the shield become automatically associated in your mind.

While it is important to know how to shield yourself from energy, there are those energies that you may not want to shut out. The energy of laughter from a newborn baby, the feeling of joy radiating from someone in love, and the frequency of calm emanating from a mentor are just some of the energies coming from others that you may want to have around you.

Adapted from Taking on the Energy of Others, by Madison Taylor

Maybe Not by Danna Faulds

Begin somewhere. Take one deep breath and dive. Plunge into the core of your most persistent fear or your greatest joy. Grow comfortable with the act of exploration. Well, maybe not comfortable, but confident of your ability to be sure footed on slick rocks, steady while the winds gust. Well, maybe not entirely confident, but willing to set out despite persistent doubts, breathing your way into whatever you are facing. Well, maybe not even all that willing, but you take it anyway, that first step into the unknown. Courage is starting where there is no secure outcome, no sure result. The secret is you can begin again at any time. Take one deep breath and dive.

God, I invite your searching gaze into my heart. Examine me through and through; find out everything that may be hidden within me. Put me to the test and sift through all my anxious cares. See if there is any path of pain I’m walking on, and lead me back to your glorious, everlasting ways—the path that brings me back to you. Psalm 139: 23-24 TPT

I am at peace in the midst of change. I am listening to my heart and soul — creating space for new intentions — breathing deep and diving in. I remain completely relaxed and receptive regardless of the end result. My body is light, my mind is at peace, and my heart is unconditionally open. 


Survivor Story

In 2013 and 2017,  I was blessed to visit the 9/11 Memorial in New York City — both incredibly moving experiences. One of the amazing stories to come out of the 9/11 tragedy is that of the Survivor Tree. A poem written by Faith A. Johnson describes it well:

The Survivor Tree

A miracle of botany, human spirit, and community,
In face of great adversity,
Back to life and breathing free,
It is known as the Survivor Tree.

Buried under twisted steel,
Determined branches hands could feel
Its blackened trunk, leaves no more,
And yet some life inside its core.

Where once its blossoms did embrace,
A Callery Pear showcased this place,
Where towers stood and life was loud,
A city and a country proud.

October day, the tree was found,
Amidst confusion, sadness sounds,
Came hopeful plans to nurse the tree,
Back to vibrant life, healthy.

And so it was that Callery Pear,
Moved to the Bronx, now home was there,
Cleaned of ash, cushioned in soil,
Human hands would gently toil.

To bring the tree back its life,
Overcoming hurts and strife,
Just as our country proving strong,
The tree grew tall, with branches long.

And next to it, a flag did fly,
Reminding all that dreams don’t die,
Our roots of freedom running deep,
Our nation’s strong, and memories keep.

Of loved ones lost, forever gone,
Yet, in our hearts, love carries on.
A Callery Pear, Survivor Tree,
Came back to where it used to be.

It reaches high into the sky,
And to the heavens leads our eyes,
Grow strong, our dear Survivor Tree,
For our America, Land of the Free.

Oftentimes, stories like this hit a heart string. We all have a survivor story. What have you overcome? Are you currently in the midst of a struggle or a change? Choose persistence, choose peace, choose strength, choose faith, hope, and love. You are a survivor and will come out thriving! Cultivate the seed that was placed in you until the last small twig has grown.

Bamboo lives underground for five years before it is seen by anyone. It spends five years cultivating a complicated weave of roots in the dirt, until it knows, without a doubt, it is strong enough to sustain the elements of the world. It knows it’s bamboo from the moment the seed plants in the earthly womb, yet is patient as it develops slowly and steadily. One day, when the preparation is complete, the bamboo sprouts — and swiftly shoots up in the air 82 feet! We are like bamboo — strong and resilient — rising beautifully in time.

Be inspired by a piece of my survivor story, The Door Knocker. ❤️

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” ~ Kahil Gibran


Retreat in 2023 ✓

Have you dreamed of vacationing to a far away land? Does it seem overwhelming to plan all by yourself? Heather & Hanan are here to help! We are combining our love of traveling, community, yoga, adventure, rest and relaxation into two retreat offerings for 2023. Refresh your body, mind and spirit as you embark on an adventure (or two!) of a lifetime. We’d love to have you join us in Greece and/or Africa. It’s time.

Selah in the Sun

7 Day Island Yoga Retreat with Hanan & Heather

July 1-8, 2023 in Paros, Greece

We are so excited to offer this “off the mat” experience in Paros, one of the Cyclades Islands in the Aegean Sea just southeast of mainland Greece!

We will be resting (SELAH) and soaking up the sun at the lovely boutique Aliki Panorama Hotel which is a a small family run hotel with just 13 rooms. It is situated in the quiet fishing village of Aliki and just a 5 minute walk to the beach on the beautiful southern coast of Paros.

Come alone and make lifelong friendships or bring a special someone(s) to share this immersion in Greek culture. 

There are no expectations for your yoga practice and all levels are welcome. Come with an open heart and be prepared to have an amazing time as you adventure with us.

5 available Seaview Rooms with Private Bathroom and Balcony: Single $2,400 or Shared $1,800 pp

5 available Poolview Rooms with Private Bathroom: Single $2,000 or Shared $1,600 pp

1 available Seaview Family Apartment that sleeps 4 with Private Bathroom and Balcony $1,400 pp


·      7 Nights in Air Conditioned Accommodations

·     Delicious Daily Breakfasts at the Hotel

·     Authentic Fresh Greek Cuisine for all Dinners at the Aliki Restaurant (gratuity included)

– Except 1 Dinner which will be on your own in Parikia –

·      Daily yoga classes to include, Slow Flow, Restorative and Nidra — We will take our practice either outside or inside a beautiful yoga shala equipped with mats and props.

·     Group Boat and Snorkel Trip 

·      Group Hiking Excursion

·      Group Shopping Day in Parikia (dinner not included)

·      2x Transfers from either the port (if coming by Ferry) or Airport


·      Travel insurance, Airfare, Ferry Rides, Gratuity, Items of personal use, Laundry, All lunches, dinner in Parikia, alcoholic beverages. All optional activities and spa treatments.

**Fly into either Athens or Mykonos and take a Ferry or connecting flight to Paros. Flight Suggestions and Daily Agenda will be provided via email in January 2023.**



10 Day African Yoga Retreat with Hanan & Heather

September 4-13, 2023

Namibia, nicknamed the Gem of Africa, got its name from the Namib Desert, the oldest desert in the world. Namibia boasts remarkable natural attractions such as the Namib Desert, Etosha National Park and the Skeleton Coast (where the desert meets the ocean)… and we are going to explore them and more!

The lovingly curated itinerary allows you to see so much of the country and wildlife while being pampered at stunning resorts. The yoga comes in to help you unwind and disconnect without any expectations of where you are in your practice.

The vastness and beauty of the Namibian landscape is a place that is inspirational and that gets into your soul. It brings peace, stillness and healing to your spirit. Its energy and magic are hard to explain and must be experienced. 

Come alone and make lifelong friendships or bring a special someone to share this once in a lifetime experience.




We are flying into Windhoek, Namibia (Hosea Kutako International Airport)

Day 1: Windhoek surrounds – Naankuse

Day 2: Etosha East – Onguma Tented Camp

Day 3: Etosha South – Etosha Village

Day 4: Etosha South – Etosha Village

Day 5: Swakopmund – Desert Breeze

Day 6: Swakopmund – Desert Breeze

Day 7: Sossusvlei – Desert Quiver Camp

Day 8: Sossusvlei – Desert Quiver Camp

Day 9: Windhoek surrounds – Gocheganas Private Game Reserve & Spa

Day 10: End of retreat – transfer to airport for return home or optional add on packages


These additional 4-night/5day trips are highly recommended before or after your 10-Day Yoga Retreat in Namibia. Since you have already come such a long way from home, why not add another country or 2 for a very different experience all together. Detailed itineraries will be sent upon bookings, but if you are curious, follow the below links for more information:

1). 4-Night Victoria Falls, Zimbabwe & Chobe National Park, Botswana Safari Adventure

2). 5-Days of exploring Cape Town, South Africa

**Detailed itineraries & flight suggestions will be sent upon confirmed booking.**

10 Day Retreat Includes:

·      Professional guides

·      9 night’s accommodation at 6 different lodges (Mid/Luxury)

·      All breakfasts and dinners with all special dietary requirements accommodated (except in Swakopmund where you will have an opportunity to explore and sample local cuisine)

·      10 yoga classes guided by Hanan and Heather to include, Slow Flow, Restorative and Nidra

·      1x Sossusvlei Nature Drive to visit the Iconic Deadvlei, Big Daddy Dune, Dune 45 and Sesriem Canyon 

·      1x Sossusvlei sunset drive + private desert dinner

·      2x Game Drives in Etosha National Park (1x Full day, 1x half day)

·      1x Visit to Cape Cross Seal Reserve

·      Road transport with 9 seater Safari Converted Vehicle + vehicle insurance and fuel

·      Passenger liability insurance

·      2x Airport Transfers 

·      All Park fees

·      VAT & Tourism Levy

·      Welcoming gift

 10 Day Retreat Excludes:

·      Travel insurance, International flights *We are flying into Windhoek, Namibia (Hosea Kutako International Airport), Gratuity, Items of personal use, Laundry, All lunches, all dinners in Swakopmund, All alcoholic beverages, soft drinks & bottled water, All optional activities and spa treatments.


You will seek me and find me, when you seek me with all your heart.

Jeremiah 29:13 ESV

Walking Meditation

There goes my crazy wife
With her cinnamon eyes
And her simple life

On a sunny day she’d rather
     walk than ride
With her hair pulled up
And her lengthy stride

The clouds of the north
And the clouds of the south
Are separated by her
     seldom ceasing smile

Her heart beats slow and steady
Pumping praises to her
     Prince of Peace

“Jesus, Jesus, Jesus
Intercede Jesus, Jesus
Plant a seed Jesus”

She tears for the searching souls
     that surround her
She walks on her knees

My husband wrote this sweet poem during our early married years. Walking was my moving meditation and prayer time, connecting me to nature and the Divine. Many years later, yoga opened my heart wide open and became my favorite form of moving meditation and connection! ❤️ Urban trekking, desert hiking, and downward dog-ing are all amazing ways to tune into Spirit, discern truth, heed wisdom, and fully integrate body, mind, and soul.

❤︎ What do YOU need today?

❤︎ Are you seeking wisdom, or direction, or an answer to a deep seeded question? 

❤︎ Is there something you would like to release, creating space for the new?

Walking Meditation Instructions by Tara Brach

Meditation is a practice of presence that you can bring alive in all settings and activities. The formal training in walking meditation can be particularly valuable for helping you to cultivate an awareness of your embodied experience in each moment, allowing you to bring your body, heart, and mind together as you move through life.
Begin by choosing a place – an indoor or outside walking path about 10-30 paces long. Start by standing still and sensing the weight of your body at your feet, feeling your muscles supporting and stabilizing you. Your hands can be in whatever position is most comfortable – resting easily at your sides, folded gently in front of you, or at your back. In the stillness, remain relaxed and alert.
As you begin walking, start at a slower pace than usual, paying particular attention to the sensations in your feet and legs: heaviness, lightness, pressure, tingling, energy, even pain if it’s present. For the walking practice, this play of sensations – rather than the breath or another anchor – is often the home base for our attention.
Be mindful of the sensations of lifting your feet and of placing them back down on the floor or earth. Sense each step fully as you walk in a relaxed and natural way to the end of your chosen path. When you arrive, stop and pause for a moment. Feel your whole body standing, allowing all your senses be awake, then slowly and mindfully – with intention – turn to face in the other direction. Before you begin walking, pause again to collect and center yourself. If it helps, you can even close your eyes during these standing pauses, often called “standing meditation.”
As you’re walking, it’s quite natural for your mind to wander. Whenever it does, you might mentally pause, perhaps noting inwardly the fact of thinking, or even where your mind went: planning, worrying, fantasizing, judging. Then, gently return your attention to the sensations of the next step. No matter how long you’ve spent lost in thought, you can always arrive right here, bringing presence and care to the moment-to-moment sensations of walking.
During the walking period you might alter your pace, seeking a speed that allows you to be most mindful of your experience. In this way, you’ll move back and forth on your pathway, discovering that you are not really going anywhere, but are arriving again and again in the aliveness that is right here.

Reflection & Insight:
How did this experience feel in the body? Sensations? Body temperature? What happened in the mind? Did thoughts arise from the past, present, or future? Were you planning, worrying, fantasizing, or judging? How did this meditation feel in your spirit? Write down any insights, any information received.

“The LABYRINTH is receiving an amazing amount of attention, because walking the calming, circuitous path addresses many psycho-spiritual needs. Whoever you are, walking the labyrinth has something to offer. If a project is challenging you, walking can get your creative juices flowing. When struggling with grief or anger, or a physical challenge or illness, walking the labyrinth can point the way to healing and wholeness. If you’re looking for a way to meditate or pray that engages your body as well as your soul, the labyrinth provides such a path. When you just want reflective time away from a busy life, the labyrinth can offer you time out.” ~ Melissa Gayle West, Exploring The Labyrinth

Find a labyrinth near you! 😊

Wherever you are at, be all there. ~ Jim Elliot