Get your Printable 2019 Animal Guide Calendar here! It includes New Moon & Full Moon dates for each month.

YOGA AND BREATH

Spread Love – A Heart Chakra Meditation

When I feel like the world needs a bit more love and I wish I could help, I try to end my days with a special meditation in which I envision that I am sending love and compassion from my heart to the whole world.

When there are special people on my mind, I pause and focus on them for a bit during this meditation.

Guided Heart Chakra Meditation

  • Close your eyes.
  • Take some deep breaths through your nose.
  • Then let your breath relax.
  • Picture your heart center.
  • Imagine love and compassion in and around your heart as light.
  • Pick a color for the light.
  • Let that light grow to encompass your whole body.
  • Let it grow to encompass your house or apartment building and all of the people in it.
  • Visualize it expanding to your neighborhood and city.
  • Then your state and country.
  • Then neighboring countries.
  • Then the whole world.
  • Visualize the whole world in your loving and compassionate light.
  • You are sending your positive and loving energy to every person, place, and creature.
  • Breathe.
  • Relax.
  • Open your eyes and continue on with your day or keep them closed and go to sleep.

Repeat often.

It is so healing.

There is scientific research confirming the heart is sending out light and electromagnetic wave fields. I love this excerpt from the book Playing in the Unified Field by Carla Hannaford, PhD:

“All the neurotransmitters found in the brain are also found in the heart. The heart actually appears to have its own sensitivity to the world, and exhibits that with intelligence, to the extent that the brain energetically revolves around the heart, and not the other way around.

The heart generates an electromagnetic energy field (EMF) that is 60 times greater than the field of the brain (as measured externally by a SQUID). It is the largest EMF within the body system, extending 8–16 feet around the body. People’s hearts are powerful transmitters, constantly sending out light and electromagnetic wave fields. The physical “antennae” able to pick up these waves is the entire body with its sensory apparatus and huge heart field.”

*** I talk about thinking of a color of the light of love that you send from your heart and I want to share some ideas:

  • go with the first color that pops into your mind
  • use green because it is the color associated with the heart (Anahata) chakra
  • go traditional with pink or red
  • use white light for healing

Eventually, you will do this without listening to a recording. You can lie in bed and just use your imagination. You can also use it to send love to a specific person too. I LOVE doing that!

You are a compassionate and loving person.

Your heart can heal the world!

xo, Kerry

How to Create Your Own Sacred Space

Do you have a special space just for you?

A space to tune in and shut out the world?

When life gets to be too much, I go to the space off of my master bedroom and I call it the Moon and Arrow Lodge. It is a place where I follow the phases of the moon, rest, read oracle cards, do yoga, journal, etc.

I want you to create a space and time so you can slow down and find that space inside you where the stresses of the world melt away and you can get back to your life feeling lighter and happier.

Here are my tips to get you started…

Some of the things you might like to bring into your own space are:

  • candles
  • matches
  • sage
  • palo santo
  • crystals
  • essential oils
  • singing bowl
  • music
  • journal
  • pen
  • inspirational books
  • oracle cards

Watch until the end to find out my fave tips for slowing down and moving forward feeling clearer, lighter, and happier!

The Secret to Less Fatigue & a Calm Mind

Ahh…doesn’t less fatigue and a calm mind sound like heaven?

You probably already have some tips and tricks that you like to use and I am adding one more to your toolbox. Or possibly just a longer version.

Drumroll, please….

It’s SAVASANA!!!

“The stresses of modern civilization are a strain on the nerves for which Savasana is the best antidote.” – B.K.S. Iyengar

For those of you that are not yogis, this is the relaxation practice traditionally done a the end of a yoga class.

It is also great to do at the end of the day, after a run or gym class, or simply when you are feeling stressed.

I created a Savasana video so you can experience the full 9 to 10 minutes of relaxation anytime.

The first one is a bit of an introduction about what I am writing here and the second one is the full relaxation. So go get your blankets!

Remember, it is harder to calm the mind than it is to relax the body so this is considered one of the most challenging poses in yoga.

The reason it is worth doing is that “this conscious relaxation invigorates and refreshes both the body and the mind.”

I have been teaching yoga for about 14 years and have seen the length of time spent in savasana decline over the years.

In the famous yoga text by B.K.S. Iyengar, Light on Yoga, it is suggested to do 10 to 15 minutes after asana (physical poses) and 5 to 10 minutes after pranayama (breathing exercises).

Intrigued? Go relax your way into the weekend!

Thriving During the Holidays with the Sun & Moon!

Pausing to do breathing exercises has truly changed my life for the better. I am excited to share two different techniques that will help you thrive during the holiday season and beyond!


Are you feeling anxious, angry, frustrated, or something similar?

Try Left Nostril Breathing.

  • Sit tall
  • Close your right nostril with the first two fingers of your right hand
  • Inhale slowly and deeply through the left nostril
  • Exhale slowly through your left nostril
  • This is one cycle.
  • Repeat 8 to 10 times or for 1 to 3 minutes.
  • Allow your eyes to close.
  • Pause after and take some deep breaths through both nostrils.
  • Notice how you feel.

The left nostril is connected to the Moon and your Ida Nadi. Your lunar (ida) nadi (channel) is in your subtle energy body. It controls all mental processes and the more feminine aspects of your personality. It is cooling and cleansing.

Benefits include:

  • reduces stress
  • cools the body
  • helps lower blood pressure
  • calms the mind and nervous system

Tips: Not recommended for people with low blood pressure. If you have any medical conditions, please consult with your doctor first.


Feeling tired, unmotivated, depressed, sluggish, or something similar?

Try Right Nostril Breathing.

  • Sit tall
  • Close your left nostril with the first two fingers of your left hand
  • Inhale slowly and deeply through the right nostril
  • Exhale slowly through your right nostril
  • This is one cycle.
  • Repeat 8 to 10 times or for 1 to 3 minutes.
  • Allow your eyes to close.
  • Pause after and take some deep breaths through both nostrils.
  • Notice how you feel.

The right nostril is connected to the Sun and your Pingala Nadi. Your solar (pingala) nadi (channel) is in your subtle energy body. It increases vitality and controls the more masculine aspects of your personality. It is warming and nurturing.

Benefits include:

  • helps alleviate sluggishness and depression
  • increases physical energy
  • warms the body
  • increased digestive fire
  • effective for stress management

Tips: Best done on an empty stomach. Not recommended for people with high blood pressure. If you have any medical conditions, please consult with your doctor first.


Feel free to let me know how these breaths work for you. In the new year, I will share who to balance both of these by doing Alternate Nostril Breathing.

Happy Holidays!

2 Breathing Techniques to Cool You Down and Chill You Out!

There is an excessive heat warning here in Arizona today so I thought it was the perfect time to share this cooling breath video I made around this time last year.

There are two ways of doing this breath. One is curling the tongue, which I can’t do, so I give another option too.

They are simple, quick, and will have you feeling chilled out in no time at all.

Sitali Breath – Cooling Breath

Heating up from the hot weather? Try this breath. It is both cooling and calming which is perfect for hot summer months. Plus, this breath reminds us that we have more power and control over our bodies, our lives and ultimately our reactions to life, including the weather. Hooray! So cool!

Benefits include:
– cools the body
– adds moisture to the body (so perfect for Arizonans!)
– reduces fatigue

Sitting tall, close your eyes, take some deep breaths, then open your mouth and form your lips into an “O.” Curl your tongue lengthwise and stick it out of your mouth just a little bit. Inhale deeply across your tongue and into your mouth as if drinking through a straw. Notice the cooling sensation of the breath. Try for 1 to 2 minutes. Bring your tongue in and close your mouth, exhaling through the nostrils.  

Sitkari Breath

(the name of the breath with the teeth touching)

Benefits include:
– cools the body
– balances your hormones naturally
– increases vitality

Sitting with your eyes closed, gently press your bottom and top teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air. Inhale slowly through your teeth and focus on the sound of your breath. Try for 1 to 2 minutes. Close your mouth and slowly exhale through your nose.

These are best used during hot weather months or after a heated exercise practice.