Water Meditation

Interested in mindfulness and meditation? Check this out.

Sup pups? I wanted to kick off the week with a Monday morning meditation. A few weeks ago we focused on the trees and this week I’m thinking water.  Remember, our goal is simple mindfulness or awareness. We’re noticing the sensations in our mind, heart and body in the present moment. Watching without judgment. If you can watch yourself and your actions you can control them or at least begin to understand them more fully.

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Similar to the tree meditation, we simply want to notice water. Recognize the significance of water in your life. If you think you’re already there, try giving thanks or offering gratitude each time you receive the positive benefits of water. It’s practically impossible, yeah? It would consume your whole day. Afterall we are more water than blood.

After you finish reading this post, be mindful of your interactions with water today. Think about how you’ve already made use of water. Did you brush your teeth? Make coffee? Wash your face? How will you use water during the next few hours? Maybe you’ll flush a toilet, wash your hands, or do a load of laundry. Beyond using water today, what are you wearing, eating and using that has already consumed water? It takes 1,800 gallons of water just to grow enough cotton for a pair of blue jeans and that doesn’t take into account the rest of the process. A single pound of meat takes more than 2,400 gallons of water to produce. Water is our lifeblood and yet we take it for granted.

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We tend to only pay attention to water if there’s a problem or scarcity. Water is seen as expendable and probably will be until shortages impact each of us directly. We water lawns, wash cars and maintain golf courses in the desert. We are running the earth dry and it’s starting to become apparent, just read about the disappearance of the Aral Sea pictured above.

Embrace the precious nature of water and treat it accordingly. Katie and I have a sister between us, Kristin, and her and her husband Ryan had a very touching elopement ceremony in which they incorporated a glass jar of water. A few of us were gathered in the snowy Pennsylvania woods one February while Kristin and Ryan held up the glass jug and explained the importance of water in their relationship. Water to them is symbolic of life. When they share their water with each other or their friends, they are quite literally offering them life. Kristin and Ryan never take their offering of water for granted and in turn are touched each time they share sips. Then they each took a sip of water before passing the jar around to each of us in attendance. After hearing Kris and Ryan explain it this way, I’ve never looked at water any differently. Each time someone offers me a sip of water, I find it to be a deeply meaningful gesture. An offering of life.

We all know that water is significant, but do we recognize it fully? Are we grateful? Do we do anything to ensure clean water for our future besides paying the water bill? Try your hardest today to begin to simply appreciate the role of water in your life. No matter the beverage, with each sip, stay present with how the water in it nourishes your body. When you wash your hands, really feel the water on your skin instead of rushing to dry it off. When you move throughout the world today notice the water around you whether it’s a miniscule amount in a plastic bottle or the coastline of the Pacific, but most of all notice that it’s there. Consider yourself lucky. Over 700 million people world-wide do not have access to clean water. Notice the abundance of water in your life and recognize that you are privileged.

 

Photos : 1+2 / 3

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Yoga Postures for Sleeping

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Good morning! Did you get a good sleep? I’m the best sleeper I know, always the last to drag myself out of bed. I think of sleep as a great luxury in life and I treat it as such, treasuring each moment. I love you sleep. There, I said it.

Moving on.  Often times when I lay down in bed at night, I assume a yoga position to fall asleep in. Nothing crazy like a headstand, more like the postures that are meant for rest, I bet you can think of a popular one… ding, ding, ding, shavanasa better known as corpse pose. Let’s start there:

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Two Bits

We want to break down these internet barriers and invite you into our lives and we’re hoping you’ll do the same.  You are welcome to share a bit of your week or day in the comments, or if they’re better represented by a photo, tag us on instagram @liveseasoned.

Sarah Here :

Friyayyy! What the f*ck happened to my week?! I’ll share my Monday alone.. Sunday evening I had an awesome friend date in Philadelphia, I stayed up all night and then drove to the airport around 3:30 a.m. I boarded my flight an hour later, slightly peeved about my middle seat and life in general since it’s 5 a.m. and I haven’t slept yet. I passed out, waking up only when the woman next to me spilled her diet coke all over my leg, and then again when the plane landed. I switched my phone off airplane mode and immediately saw two dozen messages from my photography partner basically telling me *not* to fly to Houston and if I did to turn around and come home. WTF… FML… all the curses.

I got off the plane, headed down to grab my bag, called a couple of airlines and secured a flight home in a few hours. Now what? I had a few options, be grumpy as fuck or get over it. Aren’t these pretty much always the options when life doesn’t go as planned? We can get emotional and upset or we can choose to get over it. We can replay all the ways it was supposed to go or we can be at peace with what is.

I recognized how shitty my day could become if I played into the pity party that was forming at my mind’s door. In that moment I decided to experiment with a mindfulness exercise in awareness. I like to call it Flip The Script, because I’m not that creative and it really is as simple as that. Each time I noticed an inner complaint, grumpy reaction or just pissiness in general, I completely flipped the script. It helped me to be aware of the negative inner talk and then poke fun at it. It went something like this:

  • Identify the negative thought or complaint
  • Turn it into a positive
  • Take a breath and move on
  • Repeat x Repeat x Repeat

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Here are a couple of examples, the initial negative thoughts are in red – while the flipped script is green.

Thoughts as I walked into the food court : Great. Shitty airport food and it’s all lunch or dinner options except Starbucks. Yes! A free pass to eat pizza before 9 a.m.

Thoughts as a huge drop of sauce falls onto my only sweatshirt : Fuck. How will I stay warm and not look like a slob? I knew laying so far back in this chair and eating was a bad idea and yet I did it anyway. Hahaha I’m basically laying down and eating, what did I expect putting forth so little effort to eat a saucy pizza?

Thoughts as I walk through the Philadelphia airport : Wow. It’s 5 p.m. it’s been twelve hours since I’ve been here. I hate this place. I wish I was in RDU (my home airport of Raleigh Durham) I’m so much closer to my car and therefore freedom than I have been all day. You hate Philadelphia? Good thing you don’t live here anymore.

Thoughts as I turn on my car and see my gas light is on : Of course you’d do this to yourself. This is not the first or last time the gas light will come on. This is how you operate. You can get a kombucha when you stop for gas.

Thoughts as I pay $24 for parking at the airport : Cool. I just paid $24 to park here while I spent twelve hours in airports. Today was cool. I would have paid nearly $300 if I left Houston on schedule. At least the parking attendant was super nice. (He gave me Tootsie rolls!)

Thoughts as I sit in traffic on the way out of Philly : 5:30 p.m. could not have picked a better time to drive to D.C. than rush hour on a Monday. I didn’t choose this time to leave. I’ll make it to D.C. in time for sunset. I’ll eat dinner with a friend and meet her two new kittens.

After the traffic cleared and I made my way to D.C. I can’t recall anymore negative thoughts. Sure, they came back after I left D.C. and drove through the night home to North Carolina, but I went ahead and flipped the script every time. Why?

Each year, I read Buddha’s Brain, a book I’ve recommended dozens of times on this blog. I had just read a passage the night before that said, “even fleeting thoughts and feelings can leave lasting marks on your brain, much like a spring shower can leave little trails on a hillside.” When I landed in Houston and got the call to immediately come back east, my rational brain thought, ‘okay this is fine, I’m not going to die, I’m not going to make a bunch of money that I need either, but all in all I am okay and this is just one day in my life.’ Those initial thoughts were helpful in then recognizing that an hour later I had started to flip the script in a negative way and started feeding into the grumpiness after I had already told myself that everything was fine. Why was that? Probably because that’s the thought pattern my brain is used to. Something happened that wasn’t planned that I don’t like, I should be super grumpy about it. Not so.

Buddha’s Brain helped me to understand that how we focus our attention and how we intentionally direct the flow of energy and information through our neural circuits can directly alter the brain’s activity and its structure. Knowing how to harness awareness to promote well-being and positive change is the key to working with that scientific knowledge. If you’re aware of negative thought patterns, you have the power to try to change them every single day. 

Actively watching my negative thoughts and flipping the script might seem like a minute action, but these small exercises actually build up to larger changes as new neural structures are built. Neurons that fire together, wire together that’s why it’s imperative to be on your own side instead of adding to the misery. Whenever I’m being a grumpy see you next Tuesday, I seriously ask myself, ‘do I want the bitch muscles to flex or weaken?’ Each of us has a good and a bad side, try actively feeding the one you want to prosper and see what happens. Even if you can’t catch yourself with each negative thought, after you’ve had a rough day or something didn’t go as planned, try to seek out the positive or the benefits and say them to yourself. The best part about my Monday? I realized I LOVE my blue saucy sweatshirt turned inside out better than right side out, so yeah, I basically was granted a new favorite sweatshirt for that whole debacle. Worth it? Sure.

Happy Friday y’all!

 

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Colorado Roadtrip : Great Sand Dunes

You can find more of our Colorado adventures here, and if you like travel posts, we have a lot! We took this road trip in our *new* van (can’t wait to tell you more about it); this post gives you a little overview of what we pack in the van. And here are some of our basic tips for camping with kids.

Earlier this month, we went on a five-day road trip to south west Colorado. It’s a part of the state we haven’t explored, but had heard great things about. We set out excited to experience the beautiful San Juan mountain range. Let me spill the beans right now: this trip was awesome (I’m writing this about a week after the trip, and we’re still talking about it). We loved the scenery, the hot springs, and the towns we visited.

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This is going to be a two-post report. In this post I’m going to share photos and from the first bit of our trip that was spent in Great Sand Dunes National Park, and in the second post I’ll share photos from our visits to Pagosa Springs and Ouray.

We left after work on Tuesday and drove until we reached Great Sand Dunes (it was sometime after midnight). Rather than head straight to the park, we took the rocky and bUMpY 20 minute ride to Zapata Falls, camping there for the night. When we woke up in the morning, the view was breathtaking! From high on the hill, you could look down and see the sand dunes with the mountains in the background. Don’t you love waking up to a surprise like that? roadtrip2

We were so excited to get to the dunes that we had breakfast, stretched our legs, and then got back in the car and headed into the park. Sadly, we didn’t take the time to hike to the actual falls at Zapata Falls. That’ll have to wait for our next visit!

Campground

But, our timing was perfect, because we drove into the park, took a quick stop at the visitor’s center, and then took a drive through the unreserved campground and were able to snag a spot as someone was checking out! I definitely think timing was on our side, there seemed to be daily-turnover in the park midweek, but then as we were checking out Thursday morning, it seemed like everyone coming in had plans to stay through the weekend.
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The Dunes

After securing the spot, we drove straight over to the sand dunes. We knew we wanted to hike on them, and everyone warns that it’s best done either earlier in the morning or later in the evening – times when the sun isn’t shining as bright and the dunes are cooler.

As you can see in the photo above, we came early enough in the season so that the water (from snowmelt) was still flowing through the park. This creek dries up by late June, and I’m sure that would create a much different (hotter/dryer/dustier) visit. I’ll share a few more pics of our time near the water later in the post. First, we just crossed it on our way to the dunes.

And those dunes are spectacular. It’s such a mind-bending experience to see these large (largest in North America!) dunes at the base of the granite mountains. From some angles you could see the mountains, and from others you just saw sand and blue skies.

If you look closely in the photo below, you can see people hiking off in the distance, and it helps to give you some perspective of the size of the dunes. roadtrip5 roadtrip6 roadtrip7 roadtrip8

We set out on our walk not having high expectations for how far we’d get (that’s the best mindset you can have with two little guys in two)… but I secretly think that both Calder and I were hoping we’d make it to the top!

We were prepared with both a larger hiking pack to hold the big kid and the ergo to hold the smaller kid. There were times when the boys were in their packs and there were times when they were out, and step by step we made progress until we made it to the top!

It was hard work, guys. About 2 hours of hard work. Every step you took involved some sinking into the sand and sliding slightly backwards.  roadtrip9 roadtrip10 roadtrip11

As you can see in the photo above, we carried along cardboard in the hopes of sledding down the dunes. Many friends told us that this worked for them. It definitely didn’t work for us. I’m not sure what went wrong, but we had the most success just sitting on our bums and doing a slow slide down the steeper sides of the dunes.

Dune Shoes : And, as mentioned above, the dunes do get hot. I wore sneakers, while Alex and Calder both had slip-on summer shoes. I saw lots of other hikers with sandals and flipflops. Honestly, I’m not sure what kind of shoe is best. The boys had trouble with sand getting into their shoes, and so did I! I didn’t expect it with my sneakers, but sand was sneaking in through the mesh fabric of the shoes. It even got stuck between the layers of fabric, and for about a week, it would slowly weasel its way out as I wore the shoes. But the sandals and flipflops also seem like don’t offer enough protection from the hot sand. Who knows, you just have to pick your poison. roadtrip12

After our hike, we were worn out and starving, so we headed back to the campsite for an easy ramen and eggs lunch, and then naps (for everyone!).

The Water

Post naps, we headed back over to the dunes, and spent a couple of hours near the water. The boys had a great time play in the sand and wading in the water while C and I had a chance to relax and enjoy the view.

Can you spot the deer in the photo below?! roadtrip13 roadtrip14 roadtrip15

Then it was back to the campsite for marshmallows, stories, and an early bedtime.
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Etc.

Just a few additional observations and hearsay about Great Sand Dunes :

  • sledding down the dunes : As I mentioned, many people told us to pack cardboard for sledding. That didn’t work at all for us. Maybe it will for you? We also saw people sledding and “surfing” on boards rented in the park. They look like fun, but you have to want to carry them up the dunes.
  • mosquitoes : We had no trouble with mosquitoes, but have heard from others that they can be overwhelming in June.
  • hiking : In addition to the dunes, there are many other hiking trails. We didn’t venture out on any, but would love to on a future visit.
  • campground store : There’s a nice little campground store that carries a wide variety of items. We stopped in one night for ice and firewood and saw that they also carried ice cream and avocados. Great store!
  • shade tents : many families brought shade tents to the water area, and that looked like a great idea if you planned to stay all day (it seemed like many people treated it like a beach day).
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Tree Meditation

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Happy Mindful Monday 🙂 Any excuse to use alliteration? I’m there! I thought it would be cool to start things off on a positive note, something to bring awareness to your day and potentially the rest of the week. Mindfulness is simply awareness. I like to think of it as noticing the sensations in your mind, heart and body in the present moment. It’s basically watching without judgment. It’s tough. How well you watch yourself and your actions gives you control over them or at least a starting point in understanding them more fully.

Mindfulness can be practiced and honed in a many ways, but today I’ll share a single exercise for you to work with all week. Notice the trees. It sounds simple and it is, but how often do you do it? Do you have a favorite tree in your town? No?! Why not? I’m sure there is one that is more attractive to you than the rest, this week you should find it. I have favorite trees all over the place and I can’t tell you how many people have laughed at me when I pointed them out, but it’s true. Notice the trees and you’ll realize you too have favorites. If you live above the treeline or in an area without trees, you may notice any greenery: grasses, bushes, cacti, etc.

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DIY Yoga Mat Cleaner with Essential Oils

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Hey y’all! It’s been a minute since we shared a DIY, but clear off that kitchen counter because this one is easy and essential {har har}! A while back, Katie walked us through different uses for essential oils.  We’ve used them in sunscreen, body scrubs, cleaners and perfumes and today we’ll mix up a potion of DIY yoga mat cleaner that not only cleanses, but also offers the benefits of aromatherapy. I practice on my deck and this DIY yoga mat cleaner cuts through not only my sweat, but also the grime, dust and dirt that builds up on the underside of my mat.

While most studios will have cleansers for you to use after class, I prefer to clean my mat at home. After cleaning, I like to hang my mat on a rack or over a chair for at least twenty minutes so it can dry properly before rolling it up for storage. If I clean my mat in the studio, I never remember to roll it out at home to make sure it dries fully; that’s my brain on yoga drugs. Besides a nice proper cleansing, this DIY yoga mat cleaner is easily customizable. You get to create your own aroma and mood with each batch. Let me walk you through it :

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Our Top Sun & Water Essentials for Toddlers

I’m so excited for summer with the boys. They are 2 and 4 years old, and I can already tell that this is going to be a really active summer for us. From the moment they wake up until they pass out, we’re riding bikes, playing in the baby pool on the back porch, and going for hikes in the woods. All that time outside in the sun requires good gear, and a dip or two in the water to cool off. So, below we’re sharing our favorite sun and water gear, because the two go together like peanut butter and jelly (obviously).
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Biking in Rocky Mountain National Park

Last weekend we went biking in Rocky Mountain National Park and it was amazing. If you would like to see our previous forays into RMNP (including our awesome winter camping trip!) click here.

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We took this trip on Mother’s Day ~ it was the treat that C planned for me, and it couldn’t have been more perfect. I love biking, and I really love biking with C and the boys, but I don’t find it fun or relaxing if we’re biking on roads busy with cars. Fortunately, as I’ll explain, this ride was perfect because it was car-free and the scenery was breathtaking. More pics and tips ahead!

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Yoga For The Eyes

 

Yoga for the eyes is a meditation made up of eight eye exercises. The routine is an easy one to memorize and practice any time, any place. I think of it as a mix between asana and meditation because the world easily falls away when you are focused on the slow controlled movements of arms and eyes paired with deep belly breathing.  This video is meant as a general guide, not a session in real time. Usually this practice takes me a half hour with a little stoppage time for dance breaks. Read on for step-by-step instructions.

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Quiet The Mind – Why You Should Meditate

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“Quiet the mind,” this is how I start most of my meditation practices. Take a moment to settle, to arrive, to quiet the mind. What does this mean? It’s such a tough task, for you and for your mediation teacher alike. It gets easier of course, but some days hurtle a thousand thoughts in your direction and you get caught up in trying to hold onto them, to dissect them, to attach to them, to figure out what exactly they mean.

The initial goal of meditation is to separate yourself from your thoughts. You are not your thoughts. Your brain is a muscle that is constantly flexing, it’s comfortable in a tornado of thoughts whether they’re useful or not, your goal as a meditation practitioner is to sit in a calm state with all these thoughts swirling around you. To stay centered while tiny tidbits and major revelations are trying to pull you off your seat. Eventually the thoughts will start to fall away. They’ll live in the periphery and you’ll sit comfortably knowing you can engage if you see the thought as valid or useful, but also knowing you can allow the madness to swirl around you while you relax. These are the benefits of a consistent mediation practice. Internal calm even when the world around you is going up in flames.

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