True Nature Travels Blog

Knowing…. A Personal Piece from True Nature Leader Becky

True Nature is so fortunate to be working along side amazing, inspiring, and talented teachers that lead global retreats! Two of our newest instructors is leading a Costa Rican retreat in February 2017.

Join Virginia natives Becky and Betty for a week of self discovery and reconnection with the core of our infinite being. Surrounded by nature, nestled between the ocean and the jungle, warmed by the tropical air and embraced by the infinite sky, we will take advantage of the surrounding elements by combining asana practice with workshops that invite earth, air, wind, and fire to parallel the elements within us.

We will explore the beauty of the external landscapes of Playa Uvita, Costa Rica while navigating our internal landscapes; flowing freely on our mats while quieting our minds with stillness and meditation. As we partake in island adventures, we remain open to infinite possibilities. As our journeys take us within, we invite you to dive deep through opportunities for ceremonial work, self reflection, and healing. Stripping away the distractions of everyday life, we will get back to basics, cultivating our ever present and universal truth that lies within.

You can learn more about their retreat and sign-up here!

Becky shared with us one of her inspirational poems with us. Take a look below……..

Knowing

Something deep within me knows. Knows where I have been and where I am going. It is not a knowing in my mind. It is a knowing deeply rooted in the depths of my soul. It is the animal of my body; constantly in touch with my instincts no matter how distracting the stories become.

A tiny seed does not need instructions to grow as it fearlessly roots down into its loving mother two then courageously grow up towards its father. The seed does not think. It knows.

A delicate spider does not study an instruction manual to weave her silver miracle that comes forth from within; providing her with everything she needs to survive. The spider does not think. She knows.

A stallion does not need permission to run wildly through the fields when his muscles ache to move. He listens, he feels, he unapologetically flies. The horse does not think. He knows.

Why must I think?!

Ha!

Exactly.

I shall leave you to your thoughts as I grow… As I weave… as I fly… Empty and free…

This is what it is to trust.

Namaste.

Here is a little bit about this good vibe goddess!

Becky Eschenroeder—a Richmond Virginia native—is an accomplished Yogi who is recognized as a 500 hour RYT, 200 hour E-RYT, RCYT and was voted as one of the top three yoga instructors by Richmond Magazine in 2015. Becky studied under Arlene Bjork and Grace Yoga Training Systems prior to Arlene’s passing in late 2009. Becky then obtained her 500 hour RYT through Om On Yoga under the guidance and wisdom of Jennifer Elliot. It is through this experience that she made the commitment to be a full-time yoga teacher. Becky made the conscious decision to dedicate her life to bringing her love of yoga, movement, and learning to all walks of life as evidenced by her deep commitment and involvement in such initiatives as Project Yoga Richmond and YoKid.Golden Goddess

With a degree in Psychology from James Madison University combined with her elementary school teaching license from Mary Baldwin College, Becky uses both her knowledge and experience in these disciplines to design yoga workshops, classes and retreats, here and abroad, that expand the senses, broadens the mind, and opens the heart to what is truly possible. Her ability to meaningfully connect with those she serves so selflessly arises out of her personal commitment and disciplined approach to deepening her own learning and practice of yoga, philosophy, and meditation.

Becky has been a proud Ambassador for Lululemon Athletica, Project Yoga Richmond and YoKid Stretch Your Limits. Becky is a certified YoKid Facilitator Trainer responsible for training fellow adults in ways to incorporate yoga into children’s lives. Becky is also trained to teach children’s yoga through the “Yoga with Nitya” format, and yoga to individuals who have undergone trauma.

Becky can be seen riding her bike around town as she commutes to and from teaching yoga classes, private lessons, and meeting with community leaders. You might also see her leading a Yoga Hike along the James River during the warmer Virginia months. These only a couple of many examples of how she lives her life in full beauty and in alignment with the yoga teachings and practice. Becky is a creative and passionate woman who loves art, freelance photography, hiking, kayaking, traveling and running along with most outdoor adventure activities. She adores doing all these things with family and friends—both old and new.

This is the fundamental lesson that keeps Becky grounded in uncertain times and one that she learned many years ago when she first began practicing on the mat. Becky lives her life holding a deep belief that it is her responsibility to guide others down this path and help lift them up through action and word. Namaste.

True Nature Travels Blog

Pura Vida: Some Shakti Power Love In Costa Rica

A Costa Rica Yoga Retreat, What’s Not To Love?

The sky ripped and roared. Lightening illuminated the sky and thunder shook the oceans. I was coming in on a ferry boat into a foreign land in the dark by myself. I have traveled solo quite a bit and I was no stranger to thunder storms. So I took in the rain and pondered what was awaiting me at my final destination. After all, I was in Costa Rica, a place of paradise, covering something I care tremendously for, yoga retreats.

In Cost Rica there is one Spanish lesson you need, Pura Vida. Hi= Pura Vida. How are you= Pura Vida. I am doing well= Pura Vida. The locals, or “ticos” joke about this, but really there is a lot of truth to this phrase that literally breaks down to Pure Life, and is virtually used as much as possible. That is the mentality of this gorgeous country; pure life. Barely the size of West Virginia, Costa Rica has so much to offer from culture to landscapes. The hospitality is unreal and the abundance of love and greenery is just as mind blowing. I couldn’t wait to join the Shakti Yoga retreat!

I was excited to dive in and as I arrived to the lush tropical retreat center on the ocean, I had butterflies of what to expect. Every yoga retreat is different and beautiful in their own special and unique way. I was joining in the last leg of this trip. It was the Shakti Power Yoga retreat. I walked in at the end of dinner and immediately felt at home. Warm beaming smiles, radiating hearts, and glowing yogis greeted me. I knew I arrived.

Long story short, the Shakti Yoga sisters, Lauren and Kelly, know how to lead a robust and fantastic retreat. They have been part of the True Nature family for sometime and their global adventures have evolved to an art. The community they bring with them from Nashville and the yogis from around the nation that join their retreats all reflect what Lauren and Kelly are all about, love.

They truly love what they do and it shines. The community they build during retreat is strong with acceptance, dedication, and a playful spirit. It was such a pleasure and honor to get to know these lovely ladies and explore what retreat means on the shores of Costa Rica.

To accurately account and share the entire retreat would need more than one blog space dedicated. Alas, this is one blog post, so I will do my best to share my top 3 things I love about going on retreat with the Shakti sisters and True Nature.

1. Karma Yoga Project: The heart and soul of True Nature is the act of giving back, or Karma Yoga. Sure you can travel and participate in eco tourism. But, it is another thing to dive in heads first, roll up those sleeves and immerse yourself into the culture. Paying particular attention to seeing what work needs to be done and then physically fulfilling that work on a micro level is such a lovely way to give back to the communities your visiting. Most True Nature yoga retreats include an aspect of this. For the Shakti Yoga retreat we participated in a school that serves elementary school children. We cleaned up yards, prepped gardens, taught yoga, played, laughed and learned.

2. Family: Family is more than just blood. It is the people you connect and share with. Every one of these beautiful ladies on retreat were so sweet, accommodating, and genuine. Deep and beautiful friendships were forged. Also, there was literal family on this trip; multiple groups of sisters and moms!!! Daily practicing, group meals, excursions, and service projects made relationships strong and vibrant. Being surrounded by this energy is an amazing boost of connection that I greatly appreciated. Lauren and Kelly did an amazing job fostering these relationships and allowed a space for new friendships to blossom, and past relationships to strengthen.

3. Adventure. You can not have a Costa Rica experience without adventure. Whether your four wheeling through dense jungles with howler monkeys guiding your way, trudging through rivers to experience a powerful waterfall, or being covered with saltwater from surfing in rolling waves right outside your room’ a Pura Vida experience is at your finger tips. During retreat, excursions are abundant and supported by local and knowledgeable guides. Not only will you know you will be safe and the outing will go smooth, but you will push your limits and experience something totally new. I am a strong believer that adventure wakes something up in all of us. One of my favorite experiences with the Shakti yoga group was four wheeling through rainforests to the close by town of Montezuma, a quaint rootsy coastal town. Delicious food, local goods, waves crashing, and speed on four wheels allowed a memorable experience.

I could go on and on about how wonderful this week is for yourself offering a chance for one to reconnect, serve, practice, and adventure on. The best way to experience it, is first hand. We would love to have you! The Shakti sisters are hosting a True Nature Italy retreat this fall with only a couple spots available! Be sure to check it out here and hope to see you global!

True Nature Travels Blog

A Global Service Project Paints Hope for the Future

A Global Service Project Paints Hope for the Future

A note from Costa Rica

Lindsay is a village leader in Costa Rica who partners with True Nature Education on multiple Karma Yoga projects. She was kind enough to share how one recent global service project from a TNE retreat genuinely touched the lives of those in need. The physical support was simply metaphor for the emotional support that was given. We are so grateful at True Nature to be involved in these programs and would love to help you plan your next global service project! Enjoy the heart felt words of Lindsay!

It is sad to miss someone.

When a loved person dies, the empty space is there, you can see it, you can feel it. Our neighbor, decided to come and start a new life so far from the place where she spent half of her life. Her sad eyes seemed opposite to her beautiful and sincere smile, her deep wish to help the ones around her, made all of us to see her as one more family member.

Every time when we needed a hand (or two), she was there. As everyone here knows, I am honored to look for the community projects in the área, so every time TNE comes to visit us, they spend hours helping us to improve our village, bringing their brave spirit of cooperation and joy.

As soon as I had to look for a good one project from our list, I thought of this lady and her home.She was so excited to know about it. Not everyday you have a group of volunteers painting your house, so she decided to show her gratitude, doing something that really touched our heart…

She told us about her young son, he had an accident, it was a motorcycle crash and he passed away. So we discovered the reason of her sad mirage. Three days before the group came to start their project, there was a young man living in her home, his name is Jose and he is 24 years old, same age as the son she lost in that accident. Same name, too.

Jose was a homeless boy that because of the drugs addiction could not continue with his dream of becoming a tour guide. He came to the rehab center from the village (where my father volunteers as a motivator ) and his life changed. He became a new person and my neighbor and her husband decided to open the doors of their home for bringing him a new opportunity.

This young man has been working so hard to this family, he is thankful for the miracle of having a new family, a family that trust in his change. We all deserve a new chance to make the things right.

It is a kind of chain of good actions. You never know how far your blessings will go.I would like to thank my dearest friend Joshua and his family for bringing too much joy to our village. I would like to thank you for choosing to travel with a purpose.

While I write it, Jose is trying to find the way to go back to school. Their new parents are so proud of him, same like us, all of us.

Miracles may have different sizes, colors and names. This miracle was signed with love and painted with some rollers and paintbrushes during a rainy morning.

True Nature Travels Blog

5 Ways You Can Make a Difference Around the Globe

There is a great need for global service projects in this world right now and our mission, as human beings is to pull together to make a difference. This action, known as, “Good karma,” in the yoga world, is meant to send out a positive rippling affect from one person, to the next, to the animals, to the plants, waters, skies, world, Universe.

My path in yoga has encouraged awareness. An awareness of how my actions effect others. An awareness of the,”Other,” not being an other at all, but of being one with everything, including me. According to Albert Einstein’s Quantum Theory, everything in existence breaks down into subatomic particles and is derived from the same light. So from light to the cosmos, we are all made of the same stuff, intermingling, co-existing, co-creating, all from the same source, at the same time.

Think about how this has the infinite power to create a positive and negative effect. Now think about pollution. Think about the oceans and how, for instance, the Pacific Garbage Vortex off of the North Pacific is contributing to the ecosystem at this point. For those of you who haven’t heard of this, it is an island of non-biodegradable plastics and other debris that accumulate in a swirling trash island that is about the size of Texas at this point. What you can’t spot from a plane overhead are the micro plastics that discolor the ocean, creating murky waters. What is not on the surface, sinks to the bottom.

An article from National Geographic states,

“About 80% of the debris in the Great Pacific Garbage Patch comes from land-based activities in North America and Asia. Trash from the coast of North America takes about six years to reach the Great Pacific Garbage Patch, while trash from Japan and other Asian countries takes about a year.

The remaining 20% of debris in the Great Pacific Garbage Patch comes from boaters, offshore oil rigs, and large cargo ships that dump or lose debris directly into the water. The majority of this debris—about 705,000 tons—is fishing nets. More unusual items, such as computer monitors and LEGOs, come from dropped shipping containers.”

This is creating a negative rippling effect across the world by way of cause and effect. The se
a life has been eating the trash, mistaking it for living organisms, the birds and larger marine life eat them,
chemicals consumed by them are then passed along in the food chain and we, the planet earth, are harmed. This is just one example of how what we do, matters.

I would like to invite you, as a brother, sister, mother, father, friend, and ultimately as the I in you and the you in I, to join me in an active roll to create a positive change in this world. Initiatives have already begun, and it is up to our generation and the generations to follow to continue this work. We must evolved. We all depend on it.

Here are 5 ways you can contribute to Global Service Work

Organize a nature walk to pick up trash. When I was living in Costa Rica, we would walk up and down the beaches and rainforests together, picking up trash. I was astronished to find strollers, tired, and endless plastic bottles, cans, wrappers, you name it, strewn across the lands. This is a place that has huge nature preserve initiatives, but through tourism, the lands are being disrespected. We can make a difference around the globe. Mother Earth needs us, just as much as we need her. Join the cause. http://www.pickupamerica.org/about/press/volunteers-picking-trash-across-america2
Recycle. During my travels to the Western United States, I was pleasantly surprised at the sustainability act to recycle and compost. You can start small. When I first moved back to the States, I moved into a home that had the recycling bins to use, but never used them. I talked to my room mates about how important recycling is for the environment and I pulled out the recycling bins. They have now been recycling for a year and while I am about to move, I encourage them to continue this sustaining habit. http://inhabitat.com/top-6-recycling-and-reuse-initiatives-from-around-the-globe/
Fight poverty. Whether I am in New Dheli, India or Baltimore, MD, USA, I try to raise awareness of oneness through service work to others. The homeless need help. A dear friend and sister of mine made this initiative her life. She helps out at a local shelter in Baltimore and carries around cards and food in her car to pass out to the homeless whenever she sees them. She lives in the heart of the city to be amongst them. She is the true spirit of Mother Theresa and I honor her courageousness and selflessness in her efforts. While this is the extreme, we can all get involved by paying attention to our brothers and sisters across the globe who have less than we do. You can carry granola bars to pass out and if you want to get involved on a bigger scale, you can. http://www.takepart.com/article/2009/02/17/top-10-non-profits-fighting-poverty
Build another’s value. Kiva. I love this organization so much and I contribute every change that I get. Kiva is a non-profit organization that holds a beautiful space for charitable contributions towards underprivileged people to, “hold the power to create opportunity for themselves and others.” You provide a loan as low as $25 to mircofinance someone in Nepal for instance to buy a cow for their dairy farm, and as they make more money in their business, they pay it back. You then regift the loan to the next person in need. It is the gift that keeps on giving. Recycled money put towards a beautiful purpose. Get involved. https://www.kiva.org/about
Educate the next generation about global service. In this day and age, we are a culture consumed by the digital dance. Children are given glowing devices from infancy forward to educate, distract, and entertain. First, let’s use this force for the good. Show your children videos and articles on how they can make difference. The internet has been a beautiful tool for decentralization. We have the ability to reach large audiences in a matter of seconds and have access to endless amounts of information and like minded communities. Show them how to share this knowledge with others. Bring them on service trips. Get them traveling from a young age. Get them outside and in engaged in the world. Have them open a book that doesn’t glow. It is up to us to educate our children on global change. https://www.youtube.com/user/youthservice

About the author: Alana Roach is a International Yogi currently based out of Annapolis, MD. Formerly adorned by the city lights and the busy streets of America, she was then whisked away by the illustrious path of yoga and took to traveling the world to share it with others. A few years back she started to write about the transformation she undertook by practicing conscious meditation. She practices and teaches varied styles of yoga at Ruahstudio.com, leads international retreats, loves surfing, being in nature, and enjoys a good belly laugh. She is on Facebook , Instagram, Twitter, and can be reached by email alanaroachyoga@gmail.com

Sources: http://education.nationalgeographic.org/encyclopedia/great-pacific-garbage-patch/

True Nature Travels Blog

10 proven direct health benefits of meditation

Meditation has been a saving grace for me. I am so happy to see that the health benefits of meditation are now being studied scientifically so that we have proof that it works for those who are skeptical. When I started meditating, it was out of sheer desperation to live and experience life differently. I had struggled with bouts of depression and anxiety all of my life and was told to give meditation a try. What began as a trial, quickly turned into a daily practice that revolutionized the way that I perceived everything. Meditation and mindfulness has taken me and continues to guide me on a path of self-discovery. It is the first thing I do when I wake up in the morning every day, as I know it plugs me into something that is far greater than my own finite conceptions of life.

I would like to draw you into this life enhancing practice.

Here are 10 proven direct health benefits of meditation.

1. Ability to focus is enhanced. “Researchers from the University of California, Santa Barbara, found that college students who were trained in mindfulness performed better on the verbal reasoning section of the GRE, and also experienced improvements in their working memory.” This demonstrates the powerful influence that meditation has over cognitive functioning and follows suit with my own experience. I started meditation while I was in college and experienced drastic changes in my ability to focus in class and an improvement on test scores.

2. Music sounds better. In a study found in the journal, Psychology of Music, meditation improves our ability to really engage with the music we are listening to. I have found that I became so engaged with what I was listening to that the quality of music I listen to on a daily basis shifted dramatically. I started choosing music that made me feel good rather than music that darkened my mood or just played in the background as a distraction. “In research by Ferguson and Sheldon (2013), participants who listened to upbeat classical compositions by Aaron Copland, while actively trying to feel happier, felt their moods lift more than those who passively listened to the music. This suggests that engaging with music, rather than allowing it to wash over us, gives the experience extra emotional power.”

3. Boosts creativity. In a study done by Leiden University, Netherlands, it was found that meditation improves our ability to create. “Certain meditation techniques can promote creative thinking, even if you have never meditated before. The study is a clear indication that you don’t need to be an experienced meditator to profit more from meditation. The findings support the belief that meditation can have a long-lasting influence on human cognition, including how we conceive new ideas.” This isn’t surprising to me at all. Before I sit down to play music, sing, write, teach a class, or paint, I always at least close my eyes and take a few grounding breaths. If I want to really center in, I will take a longer amount of time to practice mindfulness pre-creation time. I find that when I do this, I become more calm, focuses, and ultimately a greater channel for the creative energy to flow through me.

4. Helps with weight loss. In a study done by the Department of Medicine at the University of CA in San Francisco, CA, it was found that mindfulness meditation helped participants with emotional eating and ultimately reduced cortisol and abdominal fat over time. “To our knowledge, this is the first study to explore effects of a novel mindful eating and stress reduction program on abdominal adiposity and fat distribution. The intervention was successful in increasing mindfulness and responsiveness to bodily sensations, reducing anxiety and eating in response to external food cues, and tended to reduce eating in response to emotions.” When I started meditating, I immediately became more relaxed and ultimately more mindful of what I was putting into my body on an emotional, physical, and spiritual level. I started to recognize how I would pick up a sugary food when I felt stressed and then began to choose better ways to cope with the stress. I noticed how different foods made me feel after eating them. I started to eat slower, without distractions (No TV for instance.) I started to lose weight that first month and I have had a beautiful, conscious relationship with my body ever since.

5. Improves your sex life. Findings by the EOC Institute demonstrate the many ways the meditation can improve your libido. “Did you know that meditation, with so many benefits, can also lead to feelings of sexual arousal? Among the many reasons are increased endorphins, more focus, better self image, more DHEA, and better blood flow.” I used to feel so shamed and afraid of my body and sexuality, but through mindfulness practices have fallen deeply in love with my body and the more I fall in love with my body the better choices I make for conscious sexuality.

6. Improves sleep. “Mindfulness meditation practices resulted in improved sleep quality for older adults with moderate sleep disturbance in a clinical trial comparing meditation to a more structured program focusing on changing poor sleep habits and establishing a bedtime routine, according to an article published online by JAMA Internal Medicine.” As a result of my daily meditation practice, I am a very sound sleeper. Even if I do wake up, I can more easily fall back into slumber where as I used to lay awake for hours at a time some evenings.

7. Enhances mood. “A review study last year at Johns Hopkins looked at the relationship between mindfulness meditation and its ability to reduce symptoms of depression, anxiety, and pain. Researcher Madhav Goyal and his team found that the effect size of meditation was moderate, at 0.3. If this sounds low, keep in mind that the effect size for antidepressants is also 0.3, which makes the effect of meditation sound pretty good.” This was a key factor in me returning to my meditation practice every day. Beginning my day with mindfulness creates a positive foundation for the remainder of my day to be built upon.

8. Helps with addiction. For those of you who don’t know my story, I was an dual diagnosis addict, and through mindfulness meditation, I have been sober for nearly 7 years now. I can not express how grateful I am for this simple gift that we are given to be able to simply sit, be still, and breathe.. we do hardly anything at all and we are given the world in return. To demonstrate this, a Forbes article writes, “One study, for example, pitted mindfulness training against the American Lung Association’s freedom from smoking (FFS) program, and found that people who learned mindfulness were many times more likely to have quit smoking by the end of the training, and at 17 weeks follow-up, than those in the conventional treatment.”

9. Awakens compassion. In a society where violence in the media is common and most of this generation’s kids are sitting in front of video games that further cultivate desensitization towards violence, meditation comes in like a white knight. We must work at remaining open to standing in the face of suffering, with a compassionate heart. See here for a study that shows changes in neural responses to suffering.

10. Improves memory. When I first got sober, my memory was a disaster. After practicing mindfulness, my memory improved more and more as the years went by and now I feel very comfortable. See here for a study that shows astounding results on how meditation improves m
memory!

Alana Roach is a International Yogi currently based out of Annapolis, MD. Formerly adorned by the city lights and the busy streets of America, she was then whisked away by the illustrious path of yoga and took to traveling the world to share it with others. A few years back she started to write about the transformation she undertook by practicing conscious meditation. She practices
and teaches varied styles of yoga at Ruahstudio.com, leads international retreats with Truenatureyogawellness.com, loves surfing, being in nature, and enjoys a good belly laugh. She is on Facebook , Instagram, Twitter, and can be reached by email alanaroachyoga@gmail.com

Sources:

http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html

http://www.spring.org.uk/2013/09/10-magical-effects-music-has-on-the-mind.php

http://www.sciencedaily.com/releases/2014/10/141028082355.html

http://www.hindawi.com/journals/jobe/2011/651936/

http://eocinstitute.org/meditation/increase-your-libido-through-meditation_455/

http://www.sciencedaily.com/releases/2015/02/150216131115.htm

http://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#782bfb3a7023

http://www.sciencedirect.com/science/article/pii/S1053810010000681

True Nature Travels Blog

Why Meditation at Work Can Change Everything

When you hear the word meditation, what do you picture? If your answer is a monk in orange robes sitting in full lotus position somewhere in the mountains, we need to have a talk. Just because meditation has roots in many spiritual practices doesn’t mean it isn’t relevant today.

Meditation has seen a major rise in popularity over the past few years, and for good reason. The benefits of meditation are seemingly endless, and you don’t have to be a yogi to see that. In fact, just 20 minutes of meditation at work can make a huge difference in your life, no matter who you are. Here are just a few reasons why meditation at work could help you.

Meditation reduces stress

(Source: Flickr)

The office is a breeding ground for stress. Between the ever-growing to-do list, the impending deadlines, and the demands of your boss and coworkers, it would be a miracle if you never felt stressed at work. While a little bit of stress won’t kill you, reducing stress is extremely important for your health. Being overworked and overstressed has been linked to all sorts of health issues, including headaches, upset stomach, chest pain, insomnia, and more.

So we know stress is awful, but what do we do about it? Surprise, surprise; we meditate! Studies have shown that even a 20 minutes of meditation can drastically reduce stress and the negative physiological symptoms associated with it.

Give it a try; take 20 minutes out of your day to meditate and watch as the stress melts away.

Mediation helps you think more logically

(Source: Flickr)

A study at Yale University found that meditation causes a decrease of activity in the default mode network (DMN) of the brain. Also known as the ‘Me Center,’ the DMN is that part of the brain that makes everything about you.

What’s so great about decreasing activity in the Me Center? When the Me Center quiets down, you are less likely to take things that happens personally. From small injuries like paper cuts to massive problems at work, our Me Center likes to focus on these things, make them deeply personal, and blow them way out of proportion.

Meditation decreases this reaction. We become less likely to react with strong emotions to everything that happens. Instead, we are able to look at things logically and find the reasonable response to the issue; a valuable skill in the work place.

Meditation teaches you to concentrate

We all have those 15-page reports that are so boring they put us to sleep. We know we have to do them, but we just can’t focus. But what if we could? What if we mastered the art of concentration? Is that even possible?

It is! And once again, meditation helps.

One study found that just a few weeks of meditation dramatically altered student’s ability to focus during the GRE. Meditation trains our brain to concentrate and remain focused while also increasing our memory.

Imagine how quickly you could get through that report if you didn’t keep drifting off and thinking about what you are going to eat for dinner.

Daily practice is key

A little bit of meditation is great no matter what, but to get the above benefits (and so many more), it is important to stick to a daily practice. It is through daily meditation that we retrain our brain to be less stressed, less me-centered, and more focused.

For the next week or two, try practicing 20 minutes of meditation at work. By the end of the experiment you might be amazed by the results. We’d be willing to bet that once you try it, you decide to stick with it.

Has meditation at work helped you? Do you have any meditation at work tips we didn’t cover? Let us know in the comments below!

True Nature Travels Blog

How to Meditate Every Day

If you are reading this article, you are probably at least vaguely aware of the benefits of meditation. Whether you are interested in using meditation to reduce stress, increase focus, or delve into spirituality, it is a worthy practice. According to Project Meditation, practicing meditation can help decrease heart rate, blood pressure, and anxiety. Meditation can also help improve sleep habits, self-confidence, and relaxation. It has even been proven to help regulate hormones. Basically, meditation rocks. So why don’t we all do it?

Well, mostly because it is hard. Sitting still with little to no stimuli is not something we are used to doing, so building a habit of meditation can be challenging. It can be… but it does not have to be. This article will help you learn how to meditate and teach you how to make meditation a part of your day-to-day life.

Get started first thing in the morning

(Source: Wikimedia)

It is easy to say we will meditate lunch or when we get home from work, but when those times come around it is just as easy to say we are too busy and do not have time. Early in the morning, before our day has begun, is the easiest time to introduce a new habit. If you set your alarm fifteen minutes earlier, there are no excuses. You would usually just be sleeping for fifteen more minutes, so you do not run the risk of having things you should or could do get in the way. Try waking up a few minutes earlier every day and setting that time aside to practice meditation.

Make it short, simple, and comfortable

(Source: Flickr)

The first time you sit down to meditate, try to throw out whatever preconceived notions you have of how to meditate. If you are convinced that meditation has to be a certain length or that you have to sit in a full lotus posture, think again. These conceptions are just another barrier between you and a regular meditation practice. Instead, start small. Even five minutes of meditation can make a huge difference. And find a comfortable position that you can stay in for that long. If that means sitting in a chair or lying down, so be it! It is better than not meditating at all. If you are uncomfortable or try to meditate for too long right away, you are just giving yourself more chances to get distracted and discouraged. Make practicing meditation as easy as possible.

Determine your motivation

(Source: Flickr)

Why do you want to start meditating? It may not seem like an important question, but when it comes to forming a habit, motivation is everything. If your only motivation for meditating is because you want to be the kind of person that meditates, you are likely going to have difficulties maintaining the habit. Instead, take some time to think about how meditation is going to impact your life and what your core motivation is. Remind yourself of this motivation every morning. It will make it easier to stick to a meditation practice if you have a clear outcome that is of some deeper significance motivating the habit.

Meditation comes in many styles

(Source: Flickr)

While a couple of minutes every morning is a simple and beautiful way to integrate meditation into your life, it is not by any means the only way. Our life is full of opportunities to meditate. When you are stuck in traffic or standing in line at the grocery store, take a few moments to focus on your breath. If work is stressful or someone says something that makes you angry, pause, breath, and allow yourself a mini meditation before moving on. It is these simple daily practices that will allow you to live a more stress-free life. Practicing every morning will teach you how to meditate, but it is in our day-to-day lives that meditation can help the most.

True Nature Travels Blog

Shaktis Retreat Leaders Share How Retreats Impact Communities With Love, Power, Courage, and Awareness.

This will be Shaktis 3rd year to partner with True Nature Education and lead a retreat in Costa Rica. We are thrilled beyond words to have such a dynamic and vibrant trio of ladies as a part of our family. We are constantly inspired by the community they build with their students! We asked them, what they thought made their yoga collective so strong and present, and their answer was simple, retreats. Retreats are a fantastic opportunity to build bounds, break barriers, and form connections with your fellow yogis. Want to experience this magnetism first hand? Join their retreat today! Click here to learn more and sign-up. Explore more of Kelly, Jennifer, and Lauren’s Costa Rican retreat and how they foster this feeling of togetherness. Lauren was kind enough to share her thoughts and a little preview of the Pura Vida that is in store!

“One thing I know for sure is we all three connect with the ocean and each other. Kelly, Jennifer and I are excited to travel to the beautiful Costa Rica and lead our first retreat all 3 together. The three of us have known each other for over 5 years and we have supported each other in the growth of family, being students, teachers, studio owners, and community leaders. Kelly and I founded Shakti Power Yoga in Nashville in 2012, and a year later Jen founded Glow Yoga in Gulf Shores and just recently opened one in Mobile, AL. Jen We all three thrive on creating community and sharing our love of yoga with all we meet. Yoga has shifted each of our lives and it opened us up to something bigger. We want to make a powerful impact in our communities and generate love, power, courage, and awareness. This will be Shaktis 3rd year to partner with True Nature Education and lead a retreat in Costa Rica. The time we spend there is absolutely magical, seriously each moment is special and we have fond memories of the joy and restoration it brings us. We thrive on creating community and partnerships and our yoga retreats allow people to step away and create space for new relationships, for rejuvenation, for fun! Let me share just a little taste of our wonderful experience. We stay at a beautiful resort in Santa Teresa Beach. The journey from San Jose is adventurous and a special time to connect with the everyone on the bus and boat. From The moment we arrive we are greeted by the kind staff and taken to our bungalow. The smell and breeze of the ocean is present right when you arrive and you know you are only a few hundred yards from the sand being in your toes, oh bliss. The bungalows have hammocks hanging just outside, perfect place to cozy up with a book or a nice afternoon nap. There is a calm about the place and feel of home. Oh and the practice space, it overlooks the ocean and the sound of the waves remind you to breath deep and free. The warmth on your skin adds the extra heat to the practice allowing you to dive in and let the residue fade away. You are a part of nature, free to play, grow, and explore. The Costa Rican fare speak to my heart and body. You can eat clean and fresh and feel nourished everyday. The resort has an amazing restaurant team that cares about the food they are serving and most of all are so kind and welcoming to each one of us. We have created friendships over the years and look forward to returning and connecting with the amazing staff. The community service project we commit to each trip is one of the most memorable experiences. We volunteer at a local school. We play soccer with the kids, sing, teach yoga, paint, garden, or anything we can do to be of service for the school. I know we get more out of it than the students. Our hearts are filled when we get to make a real connection with children and the feel of welcome and love from this is inspiring to see. I feel we left more connected and stronger as a group after this project, we still talk about the amazing kids and look forward to returning next year. Kelly, Jennifer, and I have a strong connection and we do a great job of going with the flow and working together. I think we all 3 could be sisters! We each have our own unique way to connect with people, how we teach, but we all three are committed to impact and build community and to live an INSPIRED life. We are excited to share our love of the practice in Costa Rica Retreat in 2016. We hope you will join us! Pura Vida!

True Nature Travels Blog

Italy… Where Life and Art Intermingle Effortlessly

From sprawling mountains, sparkling coastlines, rolling countryside, ancient history and sumptuous cuisine Italy is a destination not to be overlooked.

True Nature Education is ecstatic to announce we are now offering yoga, wellness, and adventure retreats to Italy! And our center we are partnering with has us swooning…..
Quietness, Peace, Nature, Yoga, Sharing, Heart, Love: these are the key concepts to convey the spirit of our Italian retreat center, set by the countryside at about 5.6 miles from Martina Franca, in Apulia, the place is immersed in the splendid nature of Valle d’Itria.

The center is located on a hill at about 10 yards of height, halfway between Adriatic and Ionic Sea, a place that is totally immersed in peace and quietness.

It’s an ancient 17th century “Masseria” (farmhouse), recently restored and renovated by keeping its original structure intact, thus meaning to convey a good perception of space and time absence and better awareness of the present, here, now.

As of four years ago, a small community of people gathers here in order to opt deeply for a life made of sharing, far from traditional systems and life schemes: a merge arising from the awareness for the importance of life as spent together with others, based on freedom, heart, love and yoga as a discipline and a lifestyle, a chance for merging one’s inner universe and the others.

Partake on meditations, yoga practice, sight seeing, mindful cuisine, and immerse yourself in the passion of Italy!

Where do we sign-up??? Be sure to check out our retreats and book your adventure today! We would love to have you.

Be sure to take a look at our retreat video for more information.

Interested in learning more on why you should travel to Italy? Check out Huffington’s post on some sights and outings not to miss here! http://www.huffingtonpost.com/minube/21-reasons-to-finally-tak_b_4910139.html

True Nature Travels Blog

Mayan Magic: TNE Retreat Leader Shasta Dives Head First Into the Rich Culture of Guatemala

Guatemala is an extremely unique and magical country. Rich in culture and natural wonder, this land is a fantastic place to host a yoga adventure retreat. True Nature Education is so thrilled that Shasta Townsend is leading a very special Guatemalan retreat. Shasta has years of experience and a passion of travel. She will embark on an adventure with her students that embodies the soul of Guatemala. This is a week of exploration as well as restoration as Shasta offers her unique combination of experienced guidance, wisdom teachings, and joyful spirit in twice daily Yoga classes.

There’s more…
Wonder-Full includes the opportunity to experience the unique teachings of the Mayans. Shasta hosts a local indigenous Mayan Shaman who will share earth-based wisdom teachings that will inspire your reconnection to nature, the mystics and your own heart.

Shasta decided to host an amazing webinar where she shares her love of Guatemala, Yoga and more as well as a comprehensive overview of the Mayan Prophesies and Philosophies…Learn why this time is a special time to be alive. Learn the basic info on her 2016 WonderFULL Yoga Retreat to Guatemala too!

Embrace the magic, listen, learn, and watch here!

Check out more on her retreat and register today!

Interested in leading a yoga retreat to an amazing location like Guatemala, Peru, Costa Rica, or Italy? Contact us today!

Category: Mindfulness

Knowing…. A Personal Piece from True Nature Leader Becky

Pura Vida: Some Shakti Power Love In Costa Rica

A Costa Rica Yoga Retreat, What’s Not To Love?

A Global Service Project Paints Hope for the Future

A Global Service Project Paints Hope for the Future

A note from Costa Rica

5 Ways You Can Make a Difference Around the Globe

10 proven direct health benefits of meditation

10 proven direct health benefits of meditation

Why Meditation at Work Can Change Everything

Meditation reduces stress

Mediation helps you think more logically

Meditation teaches you to concentrate

Daily practice is key

How to Meditate Every Day

Shaktis Retreat Leaders Share How Retreats Impact Communities With Love, Power, Courage, and Awareness.

Italy… Where Life and Art Intermingle Effortlessly

Mayan Magic: TNE Retreat Leader Shasta Dives Head First Into the Rich Culture of Guatemala

Follow Along @truenatureeducation

Tag us on your global adventure #TrueTravels