"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom." Anais Nin

“The idea behind a kaleidoscope is that it's a structure that's filled with broken bits and pieces, and somehow if you can look through them, you still see something beautiful. And I feel like we are all that way a little bit.” Sara Bareilles

“Wasting time is a basic human need. Once we accept that, we can stop fearing our inner “laziness” and begin to build healthy, happy, well-balanced lives.” Devon Price

"Is the world a lying asshole, with bogus expectations? Or is there something wrong with us?" Emily and Amelia Nagoski

"When you reach your edge, soften. Soften until you slip through the constraints and can create a new rhythm, a new route, a new release. Water is soft yet powerful. Reach your edge, and soften." Victoria Erickson

“Just like a sunbeam can't separate itself from the sun, and a wave can't separate itself from the ocean, we can't separate ourselves from one another. We are all part of a vast sea of love, one indivisible divine mind.” Marianne Williamson

"Life is amazing. And then it's awful. And then it's amazing again. And in between the amazing and awful it's ordinary and mundane and routine. Breathe in the amazing, hold on through the awful, and relax and exhale during the ordinary. That's just living heartbreaking, soul-healing, amazing, awful, ordinary life. And it's breathtakingly beautiful.” L.R. Knost

“My love language is safety. And feeling emotionally safe means collecting evidence that I can be my authentic, messy, sometimes dysregulated and struggling human self, and still be valued, cared for, and not abandoned.” Daniell Koepke

“Unless I can discover the alchemical trick of turning this muck into gold. I am lost.” Nietzsche

"The universe buries strange jewels deep within us all, and then stands back to see if we can find them. The hunt to discover those jewels - that's creative living.” Elizabeth Gilbert

“The most important aspect of love is not in giving or the receiving: it's in the being." Ram Dass

"Let me bathe my soul in colours, let me swallow the sunset and drink the rainbow." Kahlil Gibran

Pranayama

Hummingbee breath // Clearing + Soothing + Connecting (7 minutes)

Square breathing while cross patterning // Centring + Strengthening + Balancing (8 minutes)

Joy breath with prana mudra and mini meditation // Charge your batteries and heart space (10 minutes)

Crocodile with Ujjai breath // Grounding + releasing + deeply relaxing + soothing (11 minutes)

Alternate nostril breathing // Balancing + Centring + Calming (17 minutes)

PRANAYAMA SERIES // Each new technique in this series builds on the previous weeks technique and ultimately leads into a more comprehensive pranayama and meditation technique. I encourage you to only move on once you have practised and embodied the previous weeks technique.

Introduction (2 minutes)

Week 1 Deep yogic breath (18 minutes)

Week 2 Alternate nostril breathing (13 minutes)

Week 3 Ujjai breath (11 minutes)

Week 4 Longer exhale (13 minutes)

Week 5 Square breathing 4:4:4:4 (14 minutes)

Week 6 Ajna focus 4u:4:4:4 (11 minutes)

Week 7 Joyti focus 8u:4:4:4 (11minutes)

Week 8 Heart focus 7:1:7u:1 (12 minutes)

Week 9 Introduction to the 3 fold breath (24 minutes)

Week 10 3 fold breath loop and meditation (23 minutes)