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Welcome to RIMScast. Your host is Justin Smulison, Business Content Manager at RIMS, the Risk and Insurance Management Society.   In this episode, Justin interviews Marya Propis about her career in retail brokerage, wholesale distribution, and executive leadership. Marya speaks of leaders who influenced her, how her leadership skills have changed in 30 years, and how emotional intelligence guides her as she helps young insurance professionals at RT Specialty. She also shares the importance of physical fitness and self-care in showing up at her best each day. Marya discusses the wholesale Excess and Surplus Lines marketplace in the U.S. She talks about her involvement in industry associations and the enthusiasm she has for helping students and new risk professionals. She shares information about the Spencer Educational Foundation's Funding Their Future 2026 Gala, where she will be one of two honorees. She serves as a Director of Distinction, acting as an ambassador for the Spencer Educational Foundation.   Listen for Marya's enthusiastic approach to persuasive leadership.   Key Takeaways: [:01] About RIMS and RIMScast. [:16] About this episode of RIMScast. We will be rejoined by our friend Marya Propis, President of Retail Distribution at RT Specialty and honoree at this year's Spencer's Funding Their Future Gala in New York City on September 17th. There is a lot to catch up on. But first… [:47] RIMS Virtual Workshops. The next RIMS-CRMP-FED Exam Prep with AFERM will be held on June 16th and 17th. The next RIMS-CRMP Exam Prep with PARIMA will be held virtually on July 21st and 22nd. Links to registration are in this episode's notes. [:58] We have a summertime webinar. On July 16th, Zurich will present "Too Hot to Ignore: Heat-Related Injuries and Workers' Compensation." Register at RIMS.org/webinars and via the link in this episode's show notes. [1:13] You can enroll now in the RIMS CRO Certificate Program in Advanced Enterprise Risk Management hosted by the famous James Lam. Beginning July 15th, workshops will be held bi-weekly from 11:00 a.m. to 3:00 p.m. Eastern Time. The registration link is in the show notes. [1:34] The RIMS ERM Conference 2026 will be held on November 19th and 20th in Columbus, Ohio. We want to hear from you. Submit a session proposal by June 19th to reach engaged practitioners, innovators, and leaders looking for guidance they can utilize right away. [1:52] Help define what's next for Enterprise Risk Management. Submit a session proposal by Friday, June 19th. Visit RIMS.org/ERM2026. [2:02] Folks, through the generosity of its industry partners, RIMS has launched The Foundation for Risk Management™, which provides scholarships for early-career professionals to attend RIMS events like RIMS Texas Regional Conference, RIMS Canada Conference, and RISKWORLD. [2:21] The Foundation also helps beneficiaries earn their RIMS-CRMP and fund research projects. To learn more or contribute to the Foundation, visit RIMS.org/FRM and visit the link in this episode's show notes. [2:36] RIMS is back on YouTube. Our handle is @RIMSOfficialChannel. We've got plenty of videos there, including RIMScast, RIMScast Canada video podcasts, and other informative and entertaining content from RIMS. Subscribe to the channel today! [2:56] On with the Show! Marya Propis is rejoining us on RIMScast. She is the President of Retail Distribution at RT Specialty, and she will be honored this year at the Spencer Funding their Future Gala at the Waldorf Astoria in New York City on September 17th. [3:17] We'll learn about Marya's career, her risk management philosophy, how her physical wellness fuels her progress as a risk and insurance professional, and why she feels it is critical to continue her support for women in the profession. We're going to have fun. Let's get to it! [3:39] Interview! Marya Propis, Welcome Back to RIMScast! [3:49] Since the last time Justin and Marya spoke, Marya has joined RT Specialty. She is coming up on her 6th anniversary with RT Specialty. It has been the most enjoyable and successful career chapter she has been fortunate to enjoy. [4:04] Marya says there are so many great things to talk about in terms of what's going on in the marketplace and at RT Specialty and how that pertains to Spencer. [4:20] Marya is President of Retail Distribution. She was promoted to that role several months ago. A dedicated group under her leadership is keeping a finger on the pulse of what's going on in the ultra-dynamic U.S. retail landscape. [4:47] They are always thinking of ways to be more client-centric, partner more fully with their retail clients, and think of all the places that their clients need RT to be as the top wholesale partner in the U.S. [5:08] Marya has six people on her team for a wholesaler that placed $32 billion of premium last year. But, actually, her team is the entirety of all the brokers and underwriters that work for RT Specialty. That's 1,500 people. [5:28] Marya's job is to make the brokers and underwriters who work for the team more successful every day. Her stakeholders are the market-facing, talented brokers and underwriters. They are her team. [5:46] Marya sets best practices and standards around compensation, conferences, and the way they engage. Client-centricity is very important, so Marya extends direction for it. [6:00] Marya explains how leadership style has evolved. In the first half of her career, it was all about command and control, from the top down. Telling everyone what to do has evolved positively. [6:19] Marya prides herself on having very good influence and leadership skills. She says people want to follow her direction. She had to learn a lot to go from telling people what to do to creating a path people want to follow. Being a command-and-control leader doesn't feel good. [7:00] Marya says that when we started talking about emotional intelligence as an important part of leadership, she realized she had it. She just hadn't been using it in any of her management or leadership roles. [7:11] It became more acceptable to use emotional intelligence to get your team aligned and get people thinking around the direction you need to go as a team or a firm. That's been very positive for Marya, but she couldn't flip that switch overnight. [7:30] Marya had to learn a lot to change her leadership style so people want to follow and feel that she is creating the right direction, so they can be more successful, not leading them down a path to doom and demise. [7:52] Marya says that an emphasis on emotional intelligence came hand in hand with the industry starting to pay attention to women in insurance and the lack of representation of female leadership in insurance. [8:09] Marya says that a decade ago the insurance industry started to be deliberate about realizing they didn't have many women in leadership and that there were obstacles in the industry to women being promoted and compensated at the same rate as their male colleagues. [8:31] Emotional intelligence came along with the recognition that women have a distinct and unique skill set. Emotional intelligence is a prevalent part of a woman's skill set. Women bring real value as leaders. The traits that come with that include emotional intelligence. [9:07] Justin says we have such a great group of rising risk professionals, particularly females, in the profession and the RIMScast listenership, so this is a great way to kick off this dialog.  [9:25] Marya says she has worked for a lot of great leaders. She was fortunate to work closely with many executives. You can watch a leader and learn a technique or a trait that you can add to the skill set you already have. Marya says she gets her best material from others. [10:14] Marya says Pat Ryan, who founded RT Specialty, is the absolute Superman of insurance. Any time she hears Pat Ryan talk, she leaves with a gem that she commits to do or think about, going forward. He uses an expression: "Do the right thing, because it's the right thing to do." [10:47] If you use that as a guiding principle for how you set your priorities and make decisions, based on what your retail clients need, then it's very obvious what you need to do. It has become a guiding principle for her in the way she makes decisions every day. [11:47] Marya says her scope of responsibility is just retail clients. Her colleague Leah Ohodnicki oversees carrier management. They talk all the time. There are so many of the same principles that they apply, just to different channels in the marketplace. [12:07] Marya has been a career salesperson. For her whole insurance career, she has sold stuff. She has sold capabilities and products. She sells and represents wholesale brokerage services. [12:27] Marya says no client is like another. You must see every client with fresh, objective eyes. Every client has something unique, or a competitive advantage, or something special about the way they've built their firm. Sometimes you have to look carefully to find it, but it's always there. [13:06] You have to be willing to put yourself in their shoes. How do they see the world? How is that retailer creating visibility and driving success? [13:26] Marya prides herself on being a student of who the retail client is and thinking about how to better frame partnership strategies to work with them as effectively as possible, rather than thinking about herself, RT Specialty, and all the stuff she can throw at any retail client. [13:48] In Marya's mind, the way to do it is to start by asking what they need. Where is the place that they will need RT Specialty to be more successful? Then she constructs an engagement approach around that. That's different from how she thought about it 20 years ago. [14:15] In any industry, Marya doesn't want to be a vendor. She wants to be a partner. There's a big difference in the way you have to think to be a trusted business partner. That's a very important part of Marya's personal and professional philosophy in creating partnerships. [15:13] Marya says she's very committed to the digital distribution model. It's been one of the more exciting and dynamic components of the retail channel. Marya doesn't use AI interchangeably with digital distribution. Digital distribution is where we sell things online. [15:41] Marya says AI is a technology enabler that helps us be more efficient in sales. RT Specialty has an online portal called RT Connector that has been trading E&S Specialty, Micro and Small Commercial P&C products for eight years on the digital distribution platform. [16:09] Marya says there's a newish type of retail agent in the U.S. marketplace called digital agencies. They want to trade as efficiently as possible. They want API connectivity. They're focused on a specific segment and industry, in terms of where they feel they can sell and trade. [16:31] Marya says even the way they acquire leads is very different than a traditional retail model. Marya says we're certainly not going to sell RT the same way to a digital agency as we do to a big Alpha house. They're very different. [16:51] Understand the model. Understand how that retail agent or broker is structured, and meet them where they are. With digital retail agents, it's a completely different type of retail partnership that they can build with them vs. other models they've worked successfully with. [17:18] Marya says our retail clients are always evolving and changing and buying lots of stuff, in mergers and acquisitions. They restructure. How they choose to go to market. How they're winning business. Marya loves all the learning that comes as the market and her clients evolve. [17:45] Marya says they're a wholesaler. Their digital platform will reflect the appetite and eligibility of the technology-enabled carriers that are represented on the RT Specialty platform as trading partners. [18:10] Marya says they have 130 talented binding authority teams across their U.S. platform. They know what their appetite is; they have the binding authority. That's human interaction. [18:28] Marya says RT Specialty mimics that same process with some of the same carrier partners by putting their product-specific appetite on their digital platform. [18:38] The same agent can either go to the RT binding authority underwriter or go through RT Connector. If it fits the appetite of the products on RT Connector, in five minutes, the agent can rate quote, bind, issue, e-deliver policies, surplus lines taxes, and finance premium. [19:02] Marya says she can ask agents how they want to trade the E&S specialty marketplace. There are a lot of paths they can follow that get them to the same place where they win. RT Specialty can put the right resources around that. [19:35] Marya says if a retail client brings a franchise opportunity to RT Specialty, if it's a franchise operation that's insured, RT Specialty will write it. They write lots of them in the U.S. Marya participates in risks her retail clients bring to RT. [19:52] Marya doesn't sell directly to franchises, but RT has a lot of franchises and programs in chains in their book of business. RT has the largest sports and entertainment practice in the wholesale segment in the U.S. It's a tough segment of the marketplace. [20:20] RT Specialty has invested a lot in terms of talent. RT Specialty owns the largest MGU in the marketplace. The sports are professional, amateur, and everything in between. It's a very successful market segment for RT Specialty. [20:41] Marya explains that an MGU is a Managing General Underwriter, which is different from an MGA (a Managing General Agency), which is different from a Program. Marya says this has been one of the fastest-growing segments of the specialty market in the United States. [21:09] Marya says you create a homogeneous appetite for a certain bulk of business, find a carrier partner, set up a Program, and open your storefront and either distribute through retailers or wholesalers. Some are direct-to-insureds [21:30] Managing General Underwriter means that we would create the appetite and the guidelines. Managing General Agent means that the carrier has already defined that, and they're allowing us to put a storefront in front of that. [21:54] That's different from some of the traditional carriers that RT Specialty works with, like Lexington Insurance Company or Westchester Insurance Company. Those are carriers. That is a different solution than when RT Specialty approaches an MGU on behalf of their retail client. [22:18] Marya says anytime you have a lot of people in one place at an event, there are lots of risks associated with that: gun violence, political violence, and means of evacuation response. We have seen that time and again. [22:43] When you have a lot of people congregating for a sporting event, a demonstration, a commemoration, or other event, it's gotten much riskier when you put a lot of humans in one place. That has made that segment of the marketplace much more challenging than ever. [23:10] Marya mentions boxing matches in Vegas or the number of active shooter incidents in Vegas. Marya believes the Excess and Surplus Lines market segment is the permanent home for high-hazard risks in the U.S. It's not an escape valve. [23:42] Marya says that in her lifetime, those types of risks will never swing back to the direct admitted standard carrier side. As a wholesale broker, RT Specialty is looking to partner with carriers that have the right type of appetite to support those risks. [23:59] RT Specialty builds products, so they own MGUs, MGAs, and Programs. They invest and build products when segments of the marketplace become very tough, so they have solutions available through their brokers and underwriters to write any risk in any class of business. [24:19] A Quick Break! There are so many other wonderful RIMS events coming up in 2026. The Annual Florida RIMS Educational Conference will be held from July 28th through August 1st at the lovely Ritz-Carlton in Naples, Florida. A link to the event is in this episode's show notes. [24:37] Register now for the Second Annual RIMS Texas Regional Conference, which will be held from August 10th through 12th at the Grand Hyatt on the San Antonio River Walk. [24:48] The 11th Annual Chicagoland Risk Forum will return to the Old Post Office on Thursday, September 24th, 2026, in Chicago. Visit ChicagolandRiskForum.org for more information. [24:59] The RIMS Western Regional Conference will be held from October 4th through the 7th in Seattle, Washington. Registration is open, and you can also submit a session. Visit RIMSWesternRegional.com and the link in this episode's show notes for more information. [25:16] Save the dates October 18th through the 21st. We will be in Quebec City to celebrate the 50th Live RIMS Canada Conference. Booth sales are already open. Earlybird registration is open now. [25:31] Visit RIMSCanadaConference.ca for more information. Also, remember to check out RIMS.org/Canada for our spinoff show, RIMScast Canada, hosted by National Conference Committee Chair, Aaron Lukoni. [25:45] The RIMS ERM Conference 2026 will be held on November 19th and 20th in Columbus, Ohio. The deadline for educational content submissions is Friday, June 19th. Get submissions in now. The link is in this episode's show notes. Registration opens in July. [26:08] Let's Return to Our Interview with Marya Propis! [26:32] Justin asks about Marya incorporating workouts into her life so she can perform better as a risk and insurance professional. Justin also feels that he has missed out if he has not exercised or worked out for a certain time each week. [27:03] Mary has 35 years in the business. She travels every week. She flies a lot. She is very focused on her wellness routine. She has been an athlete her whole life, so working out is important to her. So is self-care. [27:34] Having gone through menopause and figuring out what was going sideways, physically and mentally, Marya feels good about where she is today, in her commitment to herself, supplements she takes, and understanding healthy brain function and the effects of hormones. [28:09] Marya says we know hormones have a significant impact on our ability to function, both for men and women. Marya says her lifestyle is not perfect. She eats at restaurants 80% of the time, and entertaining clients involves alcohol. [28:40] Marya loves the relationship-building, social, and personal connection side of the business. She's not going to skip drinks or dinner with anyone. But it's a place where there can be a lot of pitfalls. She doesn't subscribe to an austerity lifestyle. But she has to pick her spots, now. [29:10] Marya says she can't be dragging on Thursday morning. She still has two big days ahead of her to deliver. Marya talks about sleep quality, not just how much you get, which gets tough when you're sleeping in different hotel rooms. [29:35] Marya says, This is the way it is with the career I have chosen, and I love. She has to be much more deliberate and mindful and remind herself that in June, she is traveling 18 days. On the days she's not traveling, she knows what to do for working out and for her wellness routine. [30:24] Marya says she is open and willing to learn. She is open to trying and learning new things. She believes in supplements and vitamins. She takes different ones now than she would have taken a decade ago. You have to be a student of that, like everything else in life. [30:43] Marya says The second you start to lose the desire to learn, what's next? It's not really fun when people's mindsets change. [30:54] Marya has been a Yoga practitioner for 30 years. She does Power Vinyasa in an infrared studio. Marya says the benefits of infrared are scientifically not debatable. She says infrared is great for joints, skin, and healthy brain functioning. It amped up her Yoga routine. [31:15] Marya does TRX bodyweight exercises. Most of the hotel gyms today have a TRX setup. She loves that, since she spends a lot of time in hotels and hotel gyms. Marya does circuit training. She works with heavy weights three times a week to maintain skeletal strength. [31:53] Marya says it sounds like a lot. As an athlete, when you have to perform and deliver, it's part of the way you have to think. It's how Marya thinks. She has to show up and be her best self when she's representing RT Specialty in the marketplace. [32:14] Marya has a lot of people relying on her to be crisp and present with a great level of energy. You can't do that if you're dragging all the time. [32:40] Marya grew up in Buffalo, New York, so she's a skier. It was the first sport for her family. She played tennis in high school and college. She ran track as a sprinter. Her favorite sport is Yoga. A couple of genres of Yoga have world competitions. Mary likes vigorous, athletic Yoga. [33:34] Another Quick Break! The Spencer Educational Foundation's Risk Manager on Campus application period is now open, and it will close on June 30th. Grant awardees, colleges, and universities are typically notified in September. [34:05] General Grant applications are open, and the application deadline is July 30th. Internship Grant applications open on August 15th and close on October 15th. [34:16] Links to each of these grants are in this episode's show notes. Visit SpencerEd.org for more information. [34:24] Let's Conclude Our Interview with One of the Two Honorees of the Spencer Educational Foundation's Funding Their Future Gala 2026, Marya Propis! [34:48] Justin asks about associations Marya is plugged into that support empowering women in the risk and insurance industry, such as APIW and WISE. [35:01] Marya represents RT Specialty on two boards. One is CIAB (The Council of Insurance Agents and Brokers), an international organization known for its regulatory and lobbying efforts. [35:25] Marya spent a week in London last month with CIAB. There is so much going on in the London marketplace. That has been a lot of fun and a place to continue to learn. [34:47] The second board is WSIA (Wholesale & Specialty Insurance Association), representing the wholesale specialty segment. There are specialty markets around the world, but the E&S lines market segment only exists in the United States. WSIA is a wonderful organization. [36:14] Marya says that what's great about both CIAB and WSIA is what they do to support young and developing insurance and risk management professionals. It's consistent with and complementary to the work, scope, and mission of the Spencer Educational Foundation. [36:32] Marya loves the way all of that comes together. Marya has been in the space developing, recruiting, and supporting emerging leaders and talent in the insurance and risk management marketplace for a long time. It's a space she loves to be in. [35:56] It all comes together nicely with Marya's board service and her commitments to foundations and causes. [37:10] Justin says the Spencer Funding Their Future Gala will be on Thursday, September 17th, at the world-famous Waldorf Astoria. Marya is one of the two honorees this year. Justin asks what this honor means to Marya. [37:35] Marya can't remember a time when she looked forward to something so much. First, she was surprised, and she feels really humbled. Marya had been a Spencer Board member and Chair of the Board, thinking about whom they would honor, every year for a decade. [38:05] It's really humbling to be considered, let alone this year, going back to the Waldorf Astoria. Marya remembers the Spencer Gala there, at which she spoke as Chair of the Fundraising Committee. [38:22] Marya just about passed out before going on stage, as she had never talked before so many people. She was hyperventilating. She didn't fall off the stage. She enjoyed herself a little bit. The Waldorf Astoria is one of the most storied hotels in the history of New York City. [39:06] Marya says Sierra Signorelli is the other honoree for the Gala. Sierra and Marya worked together early in their careers at AIG. They got a significant start to their careers then. They've known each other for a long time. Marya praises Sierra and is so happy to be doing this with her. [39:32] Justin notes that Sierra is the Zurich U.S. CEO and the Zurich Commercial Insurance CEO. Those are not easy titles to achieve. Zurich is a global insurance carrier. Marya admires Sierra's career trajectory and the leadership influence she has had on so many. [39:51] This is the first time there have been two female honorees in the history of the Spencer Gala. Marya says sharing that honor with Sierra, someone she knows, trusts, and respects so highly, makes it even more special and a night to look forward to. She can't wait! [40:17] Marya is now a Director of Distinction on the Spencer Board. Her RT Specialty colleague, Michael VanAcker, is on the Spencer Board today. Marya mentions that Pat Ryan was honored by Spencer at one of the first Galas. Tim Turner, RT Specialty CEO, introduced Pat that year. [40:53] RT Specialty has had a seat on the Spencer Board for years. Marya is a Director of Distinction as she is a former Board Chair. They ask her to be an advocate where Megan Miller needs her, and to be conversant on where Spencer continues to support and drive results. [41:18] Marya stays in touch and makes sure she knows what is going on with the programs and schools they are partnering with. Her role is to be informed, be an ambassador, and jump in at any place that Megan and the Spencer team would need her to influence, help, and support. [41:41] Marya spoke at the E&S Insurer conference. At the end of the conference, she brought Megan Miller in and introduced her to the writers' folks and asked if they could get a five-minute spotlight on Spencer next year. That is an example of where Marya can try to help. [42:15] Marya says Spencer scholars are so excited about their insurance career. There is nothing more infectious than their enthusiasm for the career path they have chosen. To talk to a young person who has their whole life in front of them is super energizing for Marya. [42:57] Marya says that when a young person wants to talk to her and spend time with her, she thinks it is great. Enthusiasm is infectious. [43:05] At the end of the day, Marya wants to leave the insurance industry in a much better place than it was when she came into the business. Spending time with young people who will be the leaders of our industry in the future, there's no better feeling. [43:30] Marya says that anything she can do to have influence, set an example, or help them think through something helps her to continue to feel wildly enthusiastic about her career. She loves when she gets to spend time with the young brokers and underwriters at RT Specialty. [43:52] Justin says that the scholarship recipients he has seen on stage at the Gala have been so impressive. They're in school, and they're so involved. They're a shining example of what we want the future of this profession to be. [44:10] Marya says that there was no way, when she was 22 years old, that she could have gotten up in front of a room of 800 people in her profession and spoken like that. She would never have been able to do that. Their ability to get up in front of that audience and talk is huge! [44:37] Marya is impressed by what they talk about, in terms of their careers, and what they've learned. [44:42] Marya is delighted that Spencer has basically kept the Gala format consistent. The focus is on the students and the benefits that Spencer funding drives for the industry. [44:56] It's a place where you can see real impact on real lives because of the fundraising dollars that the risk management and insurance industry has stepped up and invested. That's the focus. Then they have dinner. There are two honorees, and they wrap it up. [45:12] Marya loves that they have never complicated the program for Gala. It has kept the focus in the right place, which is what they are doing to fund the future leaders of the insurance and risk management industry. She's excited to meet the Spencer scholars who will speak at the Gala. [45:35] Marya says that lots of times the speakers bring their families. She says her Mom and Dad will be there. That will round out what's going to be a terrific and exciting evening. [45:47] Jason says, We look forward to seeing you there on September 17th at the Waldorf Astoria in New York City. Marya will be there with her old friend Sierra Signorelli. It's going to be a fantastic, tremendous time! The link to the Funding Their Future Gala is in this episode's notes. [46:08] Marya, we're very happy for you. Congratulations again! I can't wait to see you again in September. Marya looks forward to seeing Justin again and the team from RIMS, another long-standing, awesome, successful partnership between Spencer and RIMS. [46:27] Special thanks again to Marya Propis for rejoining us here on RIMScast! We congratulate her again in advance of her receiving the honor at the Spencer Educational Foundation's 2026 Funding Their Future Gala, which will be held on September 17th at the Waldorf Astoria in NYC. [46:47] Visit SpencerEd.org for more information and to purchase your ticket and for sponsorship opportunities. Join us next week, as we will be joined by Spencer Board Chair Johnell Holley. We will learn all about his career journey and risk philosophies. [47:03] Plug Time! You can sponsor a RIMScast episode for this, our weekly show, or a dedicated episode. Links to sponsored episodes are in the show notes. [47:32] RIMScast has a global audience of risk and insurance professionals, legal professionals, students, business leaders, C-Suite executives, and more. Let's collaborate and help you reach them! Contact pd@rims.org for more information. [47:50] Become a RIMS member and get access to the tools, thought leadership, and network you need to succeed. Visit RIMS.org/membership or email membershipdept@RIMS.org for more information. [48:08] Risk Knowledge is the RIMS searchable content library that provides relevant information for today's risk professionals. Materials include RIMS executive reports, survey findings, contributed articles, industry research, benchmarking data, and more. [48:24] For the best reporting on the profession of risk management, read Risk Management Magazine at RMMagazine.com. It is written and published by the best minds in risk management. [48:37] Justin Smulison is the Business Content Manager at RIMS. Please remember to subscribe to RIMScast on your favorite podcasting app. You can email us at Content@RIMS.org. [48:49] Practice good risk management, stay safe, and thank you again for your continued support!   Links: Spencer Educational Foundation's 2026 Funding Their Future Gala | Sept. 17, 2026 RIMS ERM Conference 2026 | November 19‒20 in Columbus, Ohio | Session Submission Deadline: Friday, June 19 RIMS Canada Conference — Oct. 18‒21, 2026 | Quebec City | www.rimscanadaconference.ca | Advance Registration Open | Sponsorship Opportunities Available RIMScast on YouTube! 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Happy New Moon in Virgo! The New Moon marks the beginning of a new cycle. It's time to tune into your heart space and ask yourself: what do I truly desire? We get a New Moon when the Moon and the Sun align in the same sign of the Zodiac– in this case, the sign of Virgo. Every so often, we get 2 lunations in a row in the same sign, and this is the case this year with the New Moon in Virgo – we will have a second one happening on Sunday September 21st! So, a month from now, you'll have a second opportunity to set intentions with the energy of the Virgo New Moon. About our guest, Kath Okonak:Kath's passion for helping others led her down a more traditional career path as a Licensed Social Worker. But after a decade in healthcare, she felt a strong pull toward a more aligned purpose. That journey began with a single invitation: to join a yoga teacher training. She dove headfirst into the world of wellness, earning certifications in Power Vinyasa, Hatha Yoga, Reiki, and professional coaching. As she continues her training in advanced modalities like EFT tapping and Hypnosis, Kath now helps clients unlock their potential and create a life that feels authentic, purposeful, and truly their own.Connect with Kath:IG: https://www.instagram.com/Keeping.it.kathwebsite: ⁠https://expansioncatalyst.podia.com/kocoachingConnect with Monica:⁠⁠https://www.instagram.com/flowmamas⁠⁠

DAY TWENTY-ONE April Mindful Minutes challenge:BODY SCAN FOR SLEEPIn today's episode is another meditation for sleep, with a longer body scan than in yesterday's yoga nidra.  Sleep is elusive for many.  Can't have too many meditations to rest and sleep, right?BODY SCAN SETUPLay downCreate this time and space to be undisturbed or uninterrupted.Make your room as dark and quiet as possibleIf you are listening to this for a nap, consider setting an alarm because this meditation ends in silence.  CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.  Note if the number changed after your meditation.0 = low5 = highLet me know if this meditation put you to sleep!⁠⁠Follow along daily for 30 days to create a meditation habit. ⁠⁠⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!  Each Spiritually Fit Yoga podcast episode for this 30-day challenge can be found here on this Spotify playlist: ⁠⁠https://tinyurl.com/amelia-mindfulminutes⁠⁠Check in with me to let me know how this 30-day challenge is going for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 - as of today I have one room left!⁠⁠⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast?⁠⁠⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

DAY TWENTY April Mindful Minutes challenge:YOGA NIDRA FOR SLEEPIn today's episode I'll guide you into a Yoga Nidra state of mind, which is yogic sleep.  The intention of this type of meditation is for your body to be as still as possible, lying down comfortably, and mind awake and aware, listening to a body scan and pauses to repeat your affirmation.  AND, you may choose to listen to this meditation before a nap or a good night's sleep.  YOGA NIDRA SETUPLay downCreate this time and space to be undisturbed or uninterrupted to allow the mind to enter the Yoga Nidra state of mind (eg. theta or delta brain waves)Make your room as dark and quiet as possibleIf you are not practicing this in bed to go to sleep for the night, consider setting an alarm because this meditation ends in silence.  CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.  Note if the number changed after your meditation.0 = low5 = highEnjoy! Sweet dreams!⁠⁠Follow along daily for 30 days to create a meditation habit. ⁠⁠⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!  Each Spiritually Fit Yoga podcast episode for this 30-day challenge can be found here on this Spotify playlist: ⁠⁠https://tinyurl.com/amelia-mindfulminutes⁠⁠Check in with me to let me know how this 30-day challenge is going for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 - as of today I have one room left!⁠⁠⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

DAY NINETEEN April Mindful Minutes challenge:CHAIR YOGAIn today's episode you are invited to be mindful and pay attention as you move and breathe through a gentle chair yoga class. Watching the video version of this episode on Spotify is recommended.CHAIR YOGA SETUPchair with low back & no wheels; simple folding chair is bestblocks as needed to allow soles of your feet to touch the groundblankets as needed to cushion the back of your chair or when lying down in savasanaLISTEN TO YOUR BODYAs with all movement practices, listen to your body. Take breaks or modify your practice as needed. If you have any questions or concerns about what you are experiencing in your body, please consult your doctor.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = low5 = high⁠⁠Follow along daily for 30 days to create a meditation habit. ⁠⁠⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!  Each Spiritually Fit Yoga podcast episode for this 30-day challenge can be found here on this Spotify playlist: ⁠⁠https://tinyurl.com/amelia-mindfulminutes⁠⁠Check in with me to let me know how this 30-day challenge is going for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 - as of today I have one room left!⁠⁠⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

DAY EIGHTEEN April Mindful Minutes challenge:FIRE MEDITATIONToday's episode focuses  on the natural element of FIRE.  Feel a sense of energy, warmth, passion, and comfort in this meditation.  Additional moments of silence will be introduced with 5-minutes of quiet near the end of the meditation.If you wish to skip the introduction and go straight to the meditation, begin at 2:40.BREATHING TIPS FOR THIS MEDITATIONUjjayi pranayama involves breathing through the nose, slightly constricting the back of the throat (the epiglottis) to create a soft, hissing sound, similar to the sound of the ocean.  With the mouth closed inhale through the nostrils then slowly release and exhale through the nostrils.  Expand and Release: fill the air as you expand the belly, lungs and ribcages when you inhale and a release that air & emptying out when you exhale.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = low5 = high⁠Follow along daily for 30 days to create a meditation habit. ⁠⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!  Each Spiritually Fit Yoga podcast episode for this 30-day challenge can be found here on this Spotify playlist: ⁠https://tinyurl.com/amelia-mindfulminutes⁠Check in with me to let me know how this 30-day challenge is going for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 - as of today I have one room left!⁠⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

DAY SEVENTEEN April Mindful Minutes challenge:AIR MEDITATIONToday's episode introduces the natural element of AIR, inviting you to feel the air within and around you.  Feel a sense of lightness and renewal as the air moves through you to clear out any stagnant energy of anything that does not serve you.  BREATHING TIPS FOR THIS MEDITATIONBreathe in any way which feels relaxing and calming to you or consider using ujjayi breath, also referred to as the whisper breath, ocean breath or victorious breath.Ujjayi pranayama involves breathing through the nose, slightly constricting the back of the throat (the epiglottis) to create a soft, hissing sound, similar to the sound of the ocean.  With the mouth closed inhale through the nostrils then slowly release and exhale through the nostrils.  Expand and Release: sense the air as you expand the belly, lungs and ribcages when you inhale and a release that air & emptying out when you exhale.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5. 0 = low,5 = highFollow along daily for 30 days to create a meditation habit. ⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!  Each Spiritually Fit Yoga podcast episode for this 30-day challenge can be found here on this Spotify playlist: https://tinyurl.com/amelia-mindfulminutesCheck in with me to let me know how this 30-day challenge is going for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 - as of today I have one room left!⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

DAY SIXTEEN April Mindful Minutes challenge:ORACLE MEDITATIONToday's episode includes an intuitive reading using the Work Your Light oracle deck. Amelia pulls a card, reads the message then sets you up for your 5 minutes of silent meditation. Listen, meditate, or journal. Enjoy!The video version if this episode is on Spotify.BREATHING TIPS FOR THIS MEDITATIONUjjayi pranayama involves breathing through the nose, slightly constricting the back of the throat (the glottis) to create a soft, hissing sound, similar to the sound of the ocean.  With the mouth closed inhale through the nostrils then slowly release and exhale through the nostrils.  Expand and Release: create space as you expand the belly, lungs and ribcages when you inhale and a release & emptying out when you exhale.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress5 = feeling like you're going to lose it.Follow along daily for 30 days to create a meditation habit. ⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!  Each Spiritually Fit Yoga podcast episode for this 30-day challenge can be found here on this Spotify playlist: https://tinyurl.com/amelia-mindfulminutesCheck in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 - as of today I have one room left!⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

DAY FIFTEEN April Mindful Minutes challenge:SPACE MEDITATIONToday's episode includes a short guided imagery meditation to the Big Sky state of Montana, connecting to spaciousness.BREATHING TIPS FOR THIS MEDITATIONUjjayi pranayama involves breathing through the nose, slightly constricting the back of the throat (the glottis) to create a soft, hissing sound, similar to the sound of the ocean.  With the mouth closed inhale through the nostrils then slowly release and exhale through the nostrils.  Expand and Release: create space as you expand the belly, lungs and ribcages when you inhale and a release & emptying out when you exhale.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress5 = feeling like you're going to lose it.⁠Follow along daily for 30 days to create a meditation habit. ⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Each Spiritually Fit Yoga podcast episode for this 30-day challenge can be found here on this Spotify playlist: https://tinyurl.com/amelia-mindfulminutesCheck in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 - as of today I have one room left!⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

DAY FOURTEEN April Mindful Minutes challenge:WATER MEDITATIONCongratulations on ending your second week of this 30-day challenge!  Today's episode is a simple guided imagery meditation connecting to the energy of water at the ocean.The quote I introduced was:“The cure for anything is salt water: sweat, tears, or the sea" - Isak DenisenI kind've think this is true.  How about you?BREATHING TIPS FOR THIS MEDITATIONUjjayi pranayama involves breathing through the nose, slightly constricting the back of the throat (the glottis) to create a soft, hissing sound, similar to the sound of the ocean.  With the mouth closed inhale through the nostrils then slowly release and exhale through the nostrils.  Expand and Release: pay attention to physical expansion in the belly, lungs and ribcages when you inhale and a release & emptying out when you exhale.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress5 = feeling like you're going to lose it.⁠⁠These episodes are posted at 7am PST. Follow along daily for 30 days to create a meditation habit. ⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

Welcome to the Spiritually Fit Yoga podcast!Today is Day Thirteen of our April Mindful Minutes challenge and I am sharing a previous recording of a Pink Full Moon Meditation, which is 13-minutes long. This pink moon is full for three days. Enjoy the energy of this episode especially as you listen April to this episode April 12-15, 2025. AND, you can benefit from this episode at anytime. The theme is TRANSFORMATION.Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

"The earth laughs in flowers." - Ralph Waldo Emerson DAY TWELVE: Earth Meditation - 12 minutes (Spiritually Fit Yoga with Amelia Andaleon)CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress5 = feeling like you're going to lose it.⁠⁠These episodes are posted at 7am PST. Follow along daily for 30 days to create a meditation habit. ⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

Welcome to the Spiritually Fit Yoga podcast! Did you notice this audio/video is better than yesterday's Day Ten episode?DAY ELEVEN April Mindful Minutes challenge:MINDFUL MOVEMENTFirst, I have to acknowledge that I love seeing the number eleven! As I began recording this episode it turned 11:11 on the clock right in front of me! Notice the 11's that show up in your life, like April 11 and 11:11. You might be receiving reminders to:awaken spirituality & intuitionalign with your higher self and purposetrust your instinctsembrace new beginningsA few tips as you listen, breathe and move through today's mindful movement episode:Ujjayi pranayama involves breathing through the nose, slightly constricting the back of the throat (the glottis) to create a soft, hissing sound, similar to the sound of the ocean. Connect to your breath: pay attention to physical expansion in the belly, lungs and ribcages when you inhale and a release & emptying out when you exhale.Honor your body: this is a very gentle class. move slowly & mindfully as you transition from sitting to laying down.Awaken: your intuition, compassion, loving kindness, & higher purpose.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress5 = feeling like you're going to lose it.⁠⁠These episodes are posted at 7am PST. Follow along daily for 30 days to create a meditation habit. ⁠⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

Welcome to Spiritually Fit Yoga!This is a check-in for Day Eleven of your April Mindful Minutes challenge.A few funny things happened:I recorded this episode to be published at 11:11am today (on April 11th) and that is will on scheduleI woke up in the morning feeling like something was off and asked "has someone created a habit already, meditating at the same time every day? and i just threw off their schedule for this 30-day challenge?So, as I was out walking my dog, I saw the time 7:11am and tuned into the angel number "11". my intuition told me "record a little SOMETHING for that person looking for an episode this morning."I had to run some errands. I saw 8:11 (no joke this happens to me) and I set up to record.I recorded a video for you AND it took several takes because the mic was on mute...sheesh I finally finished, just a short check-in, uploaded the video THEN it published UPSIDE DOWN! WTF!?So, I debated, do I upload it as is or publish the audio.If you want to watch the video, it's on my @spirituallyfityoga Instagram page.And, for today, enjoy this audio check-in!I thought mercury retrograde was done! LOLIt's 9:01 right now. Scheduling this to publish at 9:11. Keeping those angels numbers going!Kind've a funny story...or aggravation for me as a VERY amateur podcaster! Anyone out there want to give me some technical support, please reach out. If anyone feels moved to support me my podcast to cover some publishing costs, that would be awesome too! I obviously could use some help! LOLMy intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

Welcome to Spiritually Fit Yoga with Amelia Andaleon!DAY TEN April Mindful Minutes challenge:REVIEW AND JOURNALToday we review what you've learned so far, using mindfulness techniques by employing memorization which can strengthen the mind and reduce cognitive decline.The review process in itself is a mindfulness practice. The meditation is only one minute but, it's the longest silent meditation in this 30-day mindfulness challenge so far!Consider participating in the journaling prompts and journaling homework, which involves memory recall and reinforcing what you've learned.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.⁠These episodes are posted at 7am PST. Follow along daily for 30 days to create a meditation habit. ⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

Welcome to Spiritually Fit Yoga with Amelia Andaleon!DAY NINE April Mindful Minutes challenge:NINE MINUTE GUIDED IMAGERY TO A MEDITATION PONDToday I'll guide you on a short a hike to a meditation pond.  CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.⁠These episodes are posted at 7am PST. Follow along daily for 30 days to create a meditation habit. ⁠ Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

Welcome to Spiritually Fit Yoga with Amelia Andaleon!DAY EIGHT April Mindful Minutes challenge:EIGHT MINUTES - DIRGA BREATH✅ Congratulations on completing week one of this 30-day mindfulness challenge!Today I'm introducing you to Dirga breathing which is a basic yoga breath work technique or pranayama.  Almost six minutes of this episode is an introduction, including any contraindications.  If at any time you feel discomfort, gently stop the practice.  CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.MY STORYWhen I began learning breath work, I had to ease into it. I didn't realize I was breathing so shallow.  Oxygenating my lungs & brain initially made me feel dizzy and anxious, which can be typical experiences when first learning deep breathing.  As I continued practicing, I increased my lung capacity, I reduced my need for my inhaler (I had asthma), and I increased my overall sense of well-being. ~15 years later my asthma is gone.  I also realized my asthma was triggered by stress and anxiety.  Once I learned how to breathe & manage stress, my asthma disappeared.  Still hard to believe!That's just one profound way how meditation and breath work have made a difference in my life.These episodes are posted at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative benefits, practice daily, ideally at the same time every day. As each meditation gets longer, you can choose to follow the daily meditation or repeat a previous meditation. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.THANK YOU TO MY PODCAST SPONSORUBINDI.COM, my booking site for my classes. Use code AMELIA to save 50% off the Essentials plan!

Welcome to Spiritually Fit Yoga with Amelia Andaleon!Day SIX of our April Mindful Minutes challenge:SIX MINUTES - WALKING MEDITATIONCHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.Here is the the link to Thich Nhat Hanh's “On Walking Meditation”:  https://youtu.be/90Pzn6NK4VQ?si=espU2wjaOAu2DUBXFrom April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th.⁠⁠⁠⁠⁠Learn more about this 30-day challenge here.⁠⁠⁠⁠⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.PODCAST SPONSOR: ⁠⁠⁠⁠⁠UBINDI.COM⁠⁠⁠⁠⁠ Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon!Day SEVEN of our April Mindful Minutes challenge:SEVEN MINUTES - BODY SCANCHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.From April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th.⁠⁠⁠⁠⁠Learn more about this 30-day challenge here.⁠⁠⁠⁠⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.PODCAST SPONSOR: ⁠⁠⁠⁠⁠UBINDI.COM⁠⁠⁠⁠⁠ Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon!Day SIX of our April Mindful Minutes challenge:SIX MINUTES - WALKING MEDITATIONCHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.Here is the the link to Thich Nhat Hanh's “On Walking Meditation”:  https://youtu.be/90Pzn6NK4VQ?si=espU2wjaOAu2DUBXFrom April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th.⁠⁠⁠⁠⁠Learn more about this 30-day challenge here.⁠⁠⁠⁠⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast? ⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.PODCAST SPONSOR: ⁠⁠⁠⁠⁠UBINDI.COM⁠⁠⁠⁠⁠ Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon!Day FIVE of our April Mindful Minutes challenge:FIVE MINUTES - FIVE SENSES MEDITATIONCHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.From April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th.⁠⁠⁠⁠Learn more about this 30-day challenge here.⁠⁠⁠⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠, ⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠Much love, ❤️ Amelia Would you like to support my podcast? ⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU! If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings. PODCAST SPONSOR: ⁠⁠⁠⁠UBINDI.COM⁠⁠⁠⁠ Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon!Day FOUR of our April Mindful Minutes challenge:FOUR MINUTES - TENSION & RELEASECHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.From April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th.⁠⁠⁠⁠Learn more about this 30-day challenge here.⁠⁠⁠⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠⁠DM me in instagram⁠⁠⁠⁠, ⁠⁠⁠⁠ connect with me on my website here⁠⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠⁠⁠ Much love, ❤️ Amelia Would you like to support my podcast? ⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews! • • THANK YOU! If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings. PODCAST SPONSOR: ⁠⁠⁠⁠UBINDI.COM⁠⁠⁠⁠ Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon!Day THREE of our April Mindful Minutes challenge:THREE MINUTES - ENERGY BALL MEDITATIONCHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5.0 = zero worries/stress, 5 = feeling like you're going to lose it.From April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th.⁠⁠⁠Learn more about this 30-day challenge here.⁠⁠⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want!Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠⁠DM me in instagram⁠⁠⁠, ⁠⁠⁠ connect with me on my website here⁠⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices.To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast?⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.PODCAST SPONSOR: ⁠⁠⁠UBINDI.COM⁠⁠⁠Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon! Day TWO of our April Mindful Minutes challenge:TWO MINUTES - BOX BREATHING.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5. 0 = zero worries/stress, 5 = feeling like you're going to lose it.From April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th. ⁠⁠Learn more about this 30-day challenge here.⁠⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want! Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠⁠DM me in instagram⁠⁠, ⁠⁠ connect with me on my website here⁠⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices. To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠⁠Subscribe to my VIP newsletter!⁠⁠⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠⁠⁠Escape to Costa Brava with Amelia! ⁠⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠⁠Find out more about me at SpirituallyFitYoga.com ⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast?⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.PODCAST SPONSOR: ⁠⁠UBINDI.COM⁠⁠Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon! Day One of our April Mindful Minutes challenge:ONE MINUTE - PAY ATTENTION.CHECK-IN: Before and after each practice I will invite you to check in and rate your stress level from 0 - 5. 0 = zero worries/stress, 5 = feeling like you're going to lose it.From April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th. ⁠Learn more about this 30-day challenge here.⁠These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want! Check in with me to let me know how this 30-day challenge is going for for you! Leave a note in the podcast comments box below, ⁠DM me in instagram⁠, ⁠ connect with me on my website here⁠.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices. To learn more about my classes, workshops, yoga and meditation retreats, follow me here:⁠Subscribe to my VIP newsletter!⁠⁠Follow me on Instagram @spirituallyfityoga⁠⁠Escape to Costa Brava with Amelia! ⁠Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)⁠Find out more about me at SpirituallyFitYoga.com ⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠Learn more here.⁠⁠⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠⁠⁠Much love,❤️ AmeliaWould you like to support my podcast?⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.PODCAST SPONSOR: ⁠UBINDI.COM⁠Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon! It's that time of year when I offer you 30 mindfulness practices every to support your daily meditation and mindfulness habits. F. rom April 1 to April 30 I will offer you a mindfulness or meditation practice, starting with baby steps with one minute on April 1st to thirty minutes on April 30th. Learn more about this 30-day challenge here.These podcast episodes will be posted daily at 7am PST. Follow along daily for 30 days to create a meditation habit. Start anytime! To experience the cumulative effect of a daily practice, show up consistently, ideally at the same time every day and do your best. As each meditation gets longer and longer, you can choose to follow the daily meditation as offered or repeat your favorite meditations. Choose what helps you best stick to a daily practice. If a one minute mindfulness practice feels like all you can do right now, then repeat the day one meditation for 30 days in a row. Use these episodes to best support your experience and evolution with YOUR meditation practice!I am recording these episodes for YOU! Come back to these episodes as often as you want! Check in with me to let me know how this 30-day challenge is going for for you! Share in the podcast comments, DM me in instagram or click here to send me a message.My intention is to lead you to your personal power and peace through yoga, meditation, and mindfulness practices. To learn more about my classes, workshops, yoga and meditation retreats, follow me here:Subscribe to my VIP newsletter!Follow me on Instagram @spirituallyfityogaEscape to Costa Brava with Amelia! Yoga and meditation retreat at the sunshine coast of Barcelona, Spain! October 20-25, 2025 (use promo code EARLYBIRD to save 300 euros!)Find out more about me at SpirituallyFitYoga.com Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. Learn more here.⁠⁠⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠⁠⁠ to take LIVE online classes, as well as audio tracks with my yoga classes and meditations. Insight Timer is a free app.⁠Much love,❤️ AmeliaWould you like to support my podcast?Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!THANK YOU!If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ and⁠⁠⁠⁠⁠Facebook ⁠⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.PODCAST SPONSOR: UBINDI.COMLooking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon! This is a Flashback Friday sharing an audio recording from March 7th and introduction recorded March 28, 2025. It's a bit of a ramble after being back home a few days then sharing some insights and reflections about my 3+ week to the Philippines, Bali Indonesia, and Singapore.I also announce a meditation challenge I will start next week on April 1st (no fooling!) April 1 - 30 you are invited to tune into daily meditations, from 1 minute building up to 30 minutes. Right now, pausing for peace and pausing to take a break from the cray cray seems extra helpful. I've experienced and have been witnessing, an increase in stress and overwhelm. Meditation and yoga help me immensely to regulate my nervous system and this is one small way I can contribute to you by sharing these daily pauses starting next week.A few other offerings:My Yoga Teacher Training (YTT) just started and I can still add ONE more teacher trainee by April 16th. Click here for info. Apply ASAP if you want to join!Escape to Costa Brava with Amelia! Join me for daily practices to regular your nervous system, strengthen your body and mind, and enjoy excursions to the warm beaches on the Mediterannean Sea and meander through medieval villages. % nights and 6 days at the Sunshine Coast an hour and a half way from Barcelona Spain. October 20-25, 2025. I have a few rooms left. Book here!Much love,❤️ AmeliaConnect with me!SUBSCRIBE!⁠⁠⁠⁠⁠Subscribe to my podcast for as little as 99 cents per month. ⁠⁠⁠⁠⁠ Your subscription supports my production costs and time to create these episodes for you. Thank you for supporting me through your subscription, ratings and reviews!⁠⁠⁠⁠Follow me on Insight Timer⁠⁠⁠⁠(from my profile you will see when I am offering LIVE online classes, as well as audio tracks with my yoga classes and meditations.)Find out more about me at my website where you'll find my schedule with classes and workshops, as well as upcoming retreats and Yoga Teacher Trainings. Visit⁠⁠⁠⁠SpirituallyFitYoga.com⁠⁠⁠⁠.Be first to hear about my VIP announcements to book my yoga workshops and retreats early as well as receive discount codes.⁠⁠⁠⁠ Subscribe here.⁠⁠⁠⁠Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. BIPOC and Teacher scholarships available. See application link on YTT page.⁠⁠⁠⁠Learn more here.⁠⁠⁠⁠If you found this episode valuable, share it with friends, tag me on social media (⁠⁠⁠⁠Instagram⁠⁠⁠⁠ and⁠⁠⁠⁠Facebook ⁠⁠⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings.Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to⁠⁠⁠⁠ubindi.com⁠⁠⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga with Amelia Andaleon!

In dieser Folge erfährst du, wie du mit Power Vinyasa Yoga dein Herz-Kreislauf-System stärken kannst. Unsere Yogalehrerin Daniela erklärt, warum diese dynamische Praxis eine perfekte Ergänzung zu deinem Training ist und wie regelmäßiges Yoga die Herzfunktion, die Durchblutung und die Elastizität der Gefäße verbessert. Außerdem teilt sie eine einfache Formel, mit der du deine optimale Herzfrequenz für das Kardiotraining berechnen kannst. Und das Beste: Falls du direkt loslegen möchtest, so hast sie auf unserer Yogalehrer Community. Plattform, eine 45-minütige Power Vinyasa Yoga-Sequenz für dich vorbereitet! Diese Einheit kannst du ganz also bequem über unsere Yogalehrer-Community-Plattform abrufen – perfekt, um dein Herz mit gezielten Übungen und Atemtechniken zu stärken. Lass dich inspirieren und erfahre, wie du mit Yoga dein Herz gesund und kraftvoll hältst.

Welcome to Spiritually Fit Yoga with Amelia Andaleon! This episode is a recording of a LIVE class taught on the Insight Timer app, offered February 2nd, 2025. Enjoy this slow flow class (~45 minutes) with relaxing yoga nidra (~15 minutes.) Grab what you need to make yourself comfortable for mindful movement and a soothing guideWelcome to Spiritually Fit Yoga with Amelia Andaleon! This episode is a recording of a LIVE class taught on the Insight Timer app, offered February 2nd, 2025. Enjoy this slow flow class (~45 minutes) with relaxing yoga nidra (~15 minutes.) Grab what you need to make yourself comfortable for mindful movement and a soothing guided meditation (yoga nidra) practiced laying down. All-levels welcome. No yoga experience required. Optional props: blanket, blocks, bolster, pillows, eye mask. Enjoy this episode! Amelia Andaleon SUBSCRIBE! This episode is available for free for one week then will remain available for paid subscribers. Subscribe to my podcast for as little as 99 cents per month. Cancel at anytime. Your subscription supports my production costs and time to create these episodes for you. Episodes which are over an hour are available to subscribers. There are many episodes that are free for non-subscribers! Thank you for supporting me through your subscription or ratings and reviews. DISCLAIMER:  If you have any concerns about physical challenges or pain, please consult your doctor.  I am unable to offer any specific cues or suggestions since I cannot observe your practice.  Please honor your body, take breaks as needed, and modify your practice as you see fit. ⁠⁠Follow me on Insight Timer⁠ ⁠(from my profile you will see when I am offering LIVE online classes, as well as audio tracks with my yoga classes and meditations.) Find out more about me at my website where you'll find my schedule with classes and workshops, as well as upcoming retreats and Yoga Teacher Trainings. Visit ⁠⁠SpirituallyFitYoga.com⁠⁠. Be first to hear about my VIP announcements to book my yoga workshops and retreats early as well as receive discount codes. ⁠⁠ Subscribe here.⁠⁠ Interested in Yoga Teacher Training with me? I offer a hybrid 200 hour YTT program which is Yoga Alliance certified. I also offer workshops, specialty certifications (eg. Yin Yoga, Power Vinyasa, Art of Assisting), and mentoring for teachers. ⁠⁠Learn more here.⁠⁠ If you found this episode valuable, share it with friends, tag me on social media (⁠⁠Instagram⁠⁠ and ⁠⁠Facebook ⁠⁠@spirituallyfityoga), leave a rating and review. Spreading the word with your recommendation helps me reach others with my yoga and meditation offerings. Looking for a no-nonsense booking platform for your in-person and online classes? Check out ubindi.com which for booking classes. It's simple and affordable. If you choose the annual Essentials plan, use the code AMELIA for 50% off. Thank you to ⁠⁠ubindi.com⁠⁠ for sponsoring my podcast.

Welcome to Spiritually Fit Yoga! This episode is a live recording of my Yoga for Strength and Grace class on the Insight Timer app. This recording starts with the introduction of the Letting Go theme, quoting from The Untethered Soul by Michael Singer. Optional props: blanket and blocks, as needed. This is a slow vinyasa class holding each posture 5-10 ujjayi breaths, breathing in and out thru the nostrils. This sequence strengthens and stretches the legs, core, and arms. The class ends with hip openers in lizard poze and a final savasana. You will be invited to bring grace into your practice by honoring your body, modifying as you need, and accepting your body, mind, and practice with love and compassion. As always I appreciate you tuning in and I'd love your feedback, comments, and reviews. If you find my content valuable, please share with your friends. Screenshot that you watched/listened to this episode and tag me on ⁠⁠instagram @spirituallyfityoga.⁠⁠ ⁠⁠⁠⁠⁠⁠Spiritually Fit Yoga Retreat - Azores Adventure Yoga Retreat November 2-7, 2024⁠⁠⁠⁠⁠⁠ WAIT LIST. If you're interested, join the wait list and we'll promptly let you know if we can accommodate you! Interested in joining my 200hr Hatha Yoga Teacher Training in Spring 2024? Click on the links below! The current group started March 28, 2024 and the asana focus is Power Vinyasa. It is now closed for registration. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to learn more about my Yoga Teacher Training program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to apply!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠@spirituallyfityoga⁠⁠ on instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more inspo ✅ Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Subscribe to my newsletter⁠⁠: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/sfityoganewsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Apply for my 200hr YTT Yoga Teacher Training⁠⁠: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/spirituallyfityogaytt⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Thank you for listening! I appreciate you! I hope my podcast leads you to staying fit in body, mind and spirit! xo Thanks for tuning in!

Welcome to Spiritually Fit Yoga! Enjoy some time for reflection during the first 6 minutes then settle yourself in to lay down for a relaxing guided meditation, yoga nidra. This meditation ends in silence for those of you wanting to use this meditation before sleep. It's recommended to repeat the same yoga nidra to signal to your body and mind that this meditation will relax you and/or put you to sleep. It has a cumulative effect. Repeat this episode 7-30 days and see how it impacts your stress level and sleep. Start listening after the introduction. Let me know how you experienced this episode. Answer the poll below, As always I appreciate you tuning in and I'd love your feedback, comments, and reviews. If you find my content valuable, please share with your friends. Screenshot that you watched/listened to this episode and tag me on instagram @spirituallyfityoga. ⁠⁠⁠⁠Spiritually Fit Yoga Retreat - Azores Adventure Yoga Retreat November 2-7, 2024⁠⁠⁠⁠ WAIT LIST. If you're interested, join the wait list and we'll promptly let you know if we can accommodate you! Interested in joining my 200hr Hatha Yoga Teacher Training in Spring 2024? Click on the links below! The next group starts March 28, 2024 and the asana focus will be Power Vinyasa. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to learn more! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to apply!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠@spirituallyfityoga⁠⁠ on instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more inspo ✅ Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Subscribe to my newsletter⁠⁠: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/sfityoganewsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Apply for my 200hr YTT Yoga Teacher Training⁠⁠: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/spirituallyfityogaytt⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Thank you for listening! I appreciate you! I hope my podcast leads you to staying fit in body, mind and spirit! xo Thanks for tuning in!

Welcome to Spiritually Fit Yoga! This is a totally different episode from my usual yoga, meditation or spirituality topics. I was testing different microphone for podcasting and teaching yoga and decided to share my results here. Short episode. Let me know if it helped you make a decision about which microphone you'll use! As always I appreciate you tuning in and I'd love your feedback, comments, and reviews. If you find my content valuable, please share with your friends. Screenshot that you watched/listened to this episode and tag me on instagram @spirituallyfityoga. Azores Adventure Yoga Retreat in November 2-7, 2024.⁠⁠ WAIT LIST. I currently have a wait list. If you're interested, join the wait list and we'll promptly let you know if we can accommodate you! ⁠⁠Spiritually Fit Yoga Retreats - Azores Adventure Yoga Retreat November 2-7, 2024⁠⁠ If you're interested in joining my 200hr Hatha Yoga Teacher Training in Spring 2024 click on the links below! The next group starts March 28, 2024 and the asana focus will be Power Vinyasa. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to learn more! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to apply!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to leave a review, comment, question in an audio message? ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here and your voice might get included in one of my episodes!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠@spirituallyfityoga⁠⁠ on instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more inspo ✅ Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Subscribe to my newsletter⁠⁠: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/sfityoganewsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Apply for my 200hr YTT Yoga Teacher Training⁠⁠: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/spirituallyfityogaytt⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Thank you for listening! I appreciate you! I hope my podcast leads you to staying fit in body, mind and spirit! xo Thanks for tuning in!

In this episode, we explore the difference between vinyasa and power vinyasa yoga.  I share my personal definitions of vinyasa and power and how I teach them as well as some community comments and definitions shared in a recent conversation on my Instagram. We also talk about the lack of standardization in the industry; the importance of clear language in class descriptions and marketing; the origins of power yoga and how it has evolved over time; and how definitions and practices may vary across groups.  Links to a few things mentioned in the episode: To practice with me online, visit Studio B.To participate in Flow School, click here for IRL or here for online.Weekly stories by email from Bonnie's HERE Connect with Bonnie: Instagram, Email (hello@bonnieweeks.com), WebsiteListen to Bonnie's other podcast Sexy Sunday HERE The music for this episode is Threads by The Light Meeting. Produced by: Grey Tanner

Jozlyn, Gaby and Lloyd with our guest Loren Cellentani, host of Witchy Wellness Radio Podcast.  We chat about how our bodies are a tool to help guides us to navigate through life.  Loren Cellentani is a Manifestation Coach and Host of the Witchy Wellness Radio Podcast. She helps ambitious woo-women manifest their calling with passion, purpose and ease. Her method incorporates breathwork, movement and visualization to unleash your energy for you to reclaim unlimited power. She absolutely loves a good dance party anywhere: in the shower, in the car, in the middle of the kitchen. You can find her teaching (or practicing) Power Vinyasa or Kundalini Flow yoga. Living in Southwest Florida: palm trees, sunshine and the ocean are all her love language. She started her business journey over a decade ago as a Holistic Health Coach, Yoga Teacher turned Manifestation Coach. (Still) A Recovering Perfectionist: the reason she is so passionate about helping others is because how much it's helped her!https://www.lorencellentani.com/sovereign-callSupport the showFollow all the Chaos - Website - https://www.keepingupwithchaos.net/ FB - https://www.facebook.com/keepingupwithchaospodcastIG - https://www.instagram.com/keeping_up_with_chaos/

Welcome to another episode of "Healthy Mind, Healthy Life." I'm your host Avik, and today we have a truly special guest with us, Kevin Kraft. He's not just a musician, sound healer, and children's book author but also a dedicated practitioner in the field of mindfulness and holistic well-being. Kevin's journey is truly remarkable. Born near deaf in one ear and facing speech impediments, he overcame these challenges to find his unique connection to the world of sound and healing. In 2008, his life took a transformative turn when he experienced the sacred sound current during a concert, which set him on a path of exploration into how music can be a powerful tool for healing, manifestation, release, and heightened awareness. Kevin is the founder of Soundshala, a platform that offers a unique mindfulness curriculum combining music, breathwork, movement, and meditation to help individuals experience the profound benefits of sound yoga. His practice encompasses a wide range of mindfulness areas, including Power Vinyasa, Himalayan Kriya Yoga, Yoga Nidra, and much more. Kevin employs various instruments, such as gongs, crystal bowls, Tibetan bowls, flutes, and drums, to create soundscapes that promote relaxation, balance, and inner harmony.

Welcome to Spiritually Fit Yoga! This is a 40 minute Power Vinyasa practice intended for experienced practitioners. My intention of this practice is to lead you in an energizing experience of flow, with hip opening in half-pigeon, and ending in savasana. This class has no background music. You are invited to connect within and focus on your ujjayi breath. The full 75-minute version of this class was recorded for my subscribers and can be found in the previous episode #192 and is free for a week after publishing. If you are interested in my longer episodes consider subscribing here:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to subscribe.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As always I appreciate you tuning in and I'd love your feedback, comments, and reviews. If you find my content valuable, please share with your friends. Screenshot that you listened to this episode and tag me on instagram @spirituallyfityoga. Thank you for listening! I appreciate you! I hope my podcast leads you to staying spiritually fit! Want to leave a review, comment, question in an audio message? ⁠⁠⁠⁠⁠Click here and your voice might get included in one of my episodes!⁠⁠⁠⁠⁠ ⁠⁠October 29, 2023 Women's Wellness Retreat in Danville, CA⁠⁠ - I have a few spots left. I'd love to have you join me! ⁠⁠Book here!⁠⁠ More info here on my ⁠⁠website.⁠⁠ If you're interested in joining me in 2024 click on the links below! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to learn more! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to apply!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠⁠⁠⁠⁠Follow ⁠⁠@spirituallyfityoga⁠⁠ on instagram⁠⁠⁠⁠⁠⁠ for more inspo ✅ Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Subscribe to my newsletter⁠⁠: ⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/sfityoganewsletter⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Apply for my 200hr YTT Yoga Teacher Training⁠⁠: ⁠⁠⁠⁠⁠⁠⁠https://tinyurl.com/spirituallyfityogaytt⁠⁠⁠⁠⁠⁠⁠ Thanks for tuning in!

Welcome to Spiritually Fit Yoga! This is a 75 minute Power Vinyasa practice intended for experienced practitioners. My intention of this practice is to lead you in an energizing experience of flow, strength, balance, release and rejuvenation. This commercial-free episode is created for my subscribers which I make available for one week to all listeners. If you find value in my longer episodes consider subscribing here:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to subscribe.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ As always I appreciate you tuning in and I'd love your feedback, comments, and reviews. If you find my content valuable, please share with your friends. Screenshot that you listened to this episode and tag me on instagram @spirituallyfityoga. Thank you for listening! I appreciate you! I hope my podcast leads you to staying spiritually fit! Want to leave a review, comment, question in an audio message? ⁠⁠⁠⁠Click here and your voice might get included in one of my episodes!⁠⁠⁠⁠ ⁠October 29, 2023 Women's Wellness Retreat in Danville, CA⁠ - I have a few spots left. I'd love to have you join me! ⁠Book here!⁠ More info here on my ⁠website.⁠ If you're interested in joining me in 2024 click on the links below! ⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to learn more! ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here to apply!⁠⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠⁠⁠⁠Follow ⁠⁠@spirituallyfityoga⁠⁠ on instagram⁠⁠⁠⁠⁠ for more inspo ✅ Visit ⁠⁠⁠⁠⁠⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Subscribe to my newsletter⁠⁠: ⁠⁠⁠⁠⁠⁠https://tinyurl.com/sfityoganewsletter⁠⁠⁠⁠⁠⁠ ✅ ⁠⁠Apply for my 200hr YTT Yoga Teacher Training⁠⁠: ⁠⁠⁠⁠⁠⁠https://tinyurl.com/spirituallyfityogaytt⁠⁠⁠⁠⁠⁠ Thanks for tuning in!

NOTE: This episode is recorded for paid subscribers and I am offering it for free until June 1, 2023. Enjoy! Welcome to Spiritually Fit Yoga! This is a 75 minute Baptiste Journey into Power sequence recorded for my paid subscribers. Thank you for supporting my podcast! This is a physically challenging practice which you may modify to let the postures meet your body where it is today. As always, practice ahimsa, non-harm to body & mind. And, if you experience any physical pain during the practice consult your doctor with any questions or concerns. Journey into Power is an invigorating and restorative asana sequence. Move mindfully and enjoy your practice! Enjoy! ✅ Follow ⁠⁠@spirituallyfityoga⁠⁠ in instagram for more inspo ✅ Visit ⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠ ✅ ⁠⁠Subscribe to my newsletter⁠⁠: ⁠https://tinyurl.com/sfityoganewsletter⁠ ✅ ⁠⁠Apply for my 200hr YTT Yoga Teacher Training⁠⁠: ⁠https://tinyurl.com/spirituallyfityogaytt⁠ Thanks for tuning in!

got half an hour and want to: a. get a workout in b. get your stretch on c. practice some mindfulness   you're in the right spot. just hit play.

classics are classic for a reason...they work. this one takes you through all the traditional awakening, balancing and grounding series...right into an opening series focused on Hanumanasana (Full Split Pose). great when you're looking for a practice to get you breathing, moving, and feeling better.

Recorded live at 502 Power Yoga on August 21, 2022.

45-minute studio power vinyasa class recorded live on August 9, 2022

Founders of the Sukha Center Yoga Studio in Arlington, Virginia, Ahmed "The Yogiman" Jabali-Nash & Dr. Candace P. Harding PT, DPT, OCS, PYT-c  are wellness unicorns that encourage their clients to live freely and cultivate joy! Ahmed has a strong background in various kinds of yoga including but not limited to: Bikram, Ashtanga, Baptiste, Power Vinyasa and Rocket.  Ahmed completed his 200 hour teacher training through Corepower Yoga in April of 2014 and his Rocket yoga teacher training in October of 2014. Dr. C is a physical therapist, certified integrative lifestyle medicine practitioner, & yoga instructor serving Northern Virginia and DMV.  Dr. C is a Board Certified Orthopaedic Clinical Specialist and Manual Therapist. She has also trained 130 hours in Rocket Yoga with Ahmed Jabali-Nash E-RYT 200 & the Global Rocket Yoga Collective. She has co-hosted international retreats with Ahmed in Mexico & Costa Rica.Questions Asked On This Episode:What does it mean to be human? What does it mean to be supernatural?What is yoga? What brought you both to yoga and one another? How many hours a week do you all train and teach?How long did it take you to learn how to master the skill of balance physically, mentally, and in life?How can we heal our inner child and deepen our connection to ourselves and others?Ahmed what inspired you to extend your work to youth as well? How can schools benefit from mindfulness and yoga? What inspired you all to create the Sukha Center and your Cultivate Joy Retreat? What do you wish the general public knew about yoga, breath work, mindfulness, curiosity, and movement? Candace, what strategies can we use to age more optimally? What foods and routines help us thrive? Cheat (Tell us more about your journal!!!)How should the wellness industry evolve in next 5-10 years?How can STEAM (Science, Technology , Engineering, Art, & Math) and Wellness change the world?What advice can you offer partners who are aiming to create a beautiful life and business together? Has COVID-19 effected your lives and businesses and how were you able to overcome those challenges? What legacy will the 120 year old Ahmed & Candace leave to the world? Thank you To Our Amazing SponsorBe More Connected's School of Soulful AbundanceThe School of Soulful Abundance is a program for visionary, WOC entrepreneurs, courageously stepping into their power, by building businesses in alignment with their soul purpose and the world they seek to live in.For more information feel free to connect with Elyse Preston, Founder & CEO :Website: https://bemoreconnected.net/school-of-soulful-abundanceEmail at: hello@bemoreconnected.netInstagram: https://www.instagram.com/be.more.connected/Find:Website: https://www.bloomwellnesslab.comBWL IG: https://www.instagram.com/bloomwellnesslab/Find Dr. Stephanie Akoumany on IG @https://www.instagram.com/dr.stephanieakoumany/Find our Guests:Cultivate Joy Retreat: https://www.thrivewithdrc.com/cultivate-joy-retreat Sukha Center Website:  https://sukhacenter.cowtinker.com/IG: https://www.instagram.com/sukhacenter/ Dr. Candace Harding Website: https://www.thrivewithdrc.com/  IG: https://www.instagram.com/thrivewithdrc/ Ahmed "The Yogi Man" Jabali-Nash  Website: https://www.ahmedtheyogiman.com/trainings IG: https://ww w.instagram.com/theyogiman83/ Podcast Song: "Momentum" By Dylan St. John https://youtu.be/ynrgK9Q8er0Sign up for or newsletter to learn more about or Intentionally Align Coach

This is a flow for Ukraine. Everyone is processing the horrors of Russia's war - and thoughts of what may come next - differently. I'm trying for the “feel it all” method, so sorry not sorry if this flow is a little brutal. I tried to infuse some hope too, because I do hope there's hope.   Note that it's pretty low in instruction early on to let you get straight into the flow with sun salutes on your breath. What you have here is just voice, but it's synched to be played alongside my Apocalypse playlist on Spotify to get you deeper in your groove. (You have to have Premium for it to work out timing-wise.) If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

This is a flow for Ukraine. Everyone is processing the horrors of Russia's war - and thoughts of what may come next - differently. I'm trying for the “feel it all” method, so sorry not sorry if this flow is a little brutal. I tried to infuse some hope too, because I do hope there's hope.   Note that it's pretty low in instruction early on to let you get straight into the flow with sun salutes on your breath. What you have here is just voice, but it's synched to be played alongside my Apocalypse playlist on Spotify to get you deeper in your groove. (You have to have Premium for it to work out timing-wise.) If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

Join certified Baptiste power yoga instructor, Kari, for a fun and sweaty 60-minute power yoga class. Support the show (https://www.patreon.com/yogariotpdx)

Have you ever wondered what goes on behind the scenes of your favorite yoga studios? Meet Sarah Beth and Leland. Learn about the different aspects of creating and maintaining a successful yoga studio, from choosing the right location to hiring the perfect staff. Whether you're an experienced yogi or just getting started, this episode is for you!Sarah Beth is a Modern Day Yoga teacher who uses her YouTube channel www.youtube.com/sarahbethyoga and her online studio, the SarahBethYoga App, to inspire millions of yogis to get fit, happy, and healthy. With certifications in Power Vinyasa, Yin, Prenatal, Ayurveda, and more, she has over ten years of experience teaching in studios and online.Sarah Beth focuses on the fundamentals of yoga, wellness, and yoga philosophy, which she teaches in a way that is simple to learn and implement in everyday life. She feels that doing 5 minutes of yoga every day is better for your health than doing an hour once a week. Yoga is a discipline of mental, physical, and emotional hygiene. The more time you spend on your mat, the more layers of your best self are peeled away.She can help you stretch, strengthen, tone, de-stress, and peel back the layers to become your best self via yoga, with ten years of experience instructing millions of yogis around the world! She knows how stressful life can be as a wife, mother of two young boys, and company owner! That's why she started making yoga videos for anyone to watch online, so they may practice whenever and wherever they want.Functional movement is woven into all of her routines because of her training as a chiropractic assistant. She also battled Ulcerative Colitis for most of her life, therefore stress and anxiety relief through mindfulness, breathing exercises, and body awareness is a primary priority in her videos. Whether you're a complete beginner or a seasoned yoga practitioner, you'll benefit from her advice.Leland is a former college athlete, former bar owner, the head of the strategy for SBY, and a business coach. He is an entrepreneur living in Colorado, the Head of Strategy for SarahBethYoga, and the Founder of Yoga Boss Business Training.Leland is a digital marketing consultant for yoga companies and fitness businesses. He has personally built and implemented business strategies that consistently generate huge ROI.https://youtube.com/c/sarahbethyoga https://www.sarahbethyoga.com/byc https://www.yogabusinesspros.com/perfectupload2https://membership-accelerator.mykajabi.comBe sure to check out this episode of the #StoriesthatSellPodcast.Available in Apple Podcasts, Spotify, YouTube, or any of the podcast platforms.https://storiesthatsell.studio/**Powered by VAs for GYMsIf you are a gym owner, check us out on vasforgyms.com (link in bio) or join our Facebook group, VAs For Gyms.We can definitely make your life easier!#VAsforGyms #gymowners #gymproblems #gym #gyms #gymsolutionsOur sponsors:https://constructivesolutionsenterprises.myshopify.com/https://www.instagram.com/constructivesolutionsent/https://www.facebook.com/constructivese

•    I wasn't really a gym rat growing up, I didn't take kindly to indoor sporting activities, I was more of an outdoorsy kind of girl. Growing up in Canada, I was a girl scout, I went through all the stages in Canada, we call them Girl Guides of Canada, and I went all the way becoming a leader on everything, and then taking that into school, I was a leader in school, I headed the Outdoors Club, I was a camp counselor for school, and in turn during the summers I was camp counselor for my nearby communities, and so outdoor activity was always my go-to. (2:52)•   So this was what, 21 years ago, and now I pass forward... Now we have access to so much more. And so way back then, there was just really only a couple of styles, like methodologies of the yoga practice, and I don't know if they still have this group that brings Yogi rock stars, as they say, into the city for us all to go and flee to and just learn from. They do many workshops, and I used to take up as much as I can from Baron Baptiste, Tim Miller, Kino Macgregor, all the ones that have Ashtanga or Iyengar backgrounds, like the power and then  Baron Baptiste coined the phrase power yoga. Right? And so I was always attracted to this powerful side of it, Power Vinyasa, very athletic. (7:14)•   At the gym one day, I saw my pro fitness coordinator and I hadn't seen her in a while, and all of a sudden I see her and her body has had completely transformed, changed into this machine, like I could see every muscle. She was a walking piece of anatomy, I could see every tendon, every muscle. Just as she moves, I'm like, Oh my gosh, what are you doing? So she passed her trainer's name onto me, and that's when I got into the lifting weights. (10:25)•    I teach the Lit yoga method, which is a physical therapy-based yoga practice, and so every time you come into the class it's very much a tune up to your body, we get the core integrated, we get your big stabilizers, big movers or glutes fired up because like I call it, this snoozy glutes or glute amnesia, I'm sure you've heard it in your world, it's like you need to wake those suckers up because they tend to go to sleep on us. And then the spine, resetting the spine, so bringing the spine into neutral, the pelvis into neutral, it's all encompassing even before we get into our flows. So at that point, at the beginning of the class is when I get you all in that reset position so that you're ready and able to take on stuff when you're on your feet. (13:08)•   And that's the key right there, Kristi, is your energy, your energy. When you have so much clutter in your life and then you're clutter in your mind, and that monkey mind is going like a broken record and you just cannot get out of the hamster wheel. You feel... You actually feel like you're spilling your energy, your energy is being pulled in different directions, kind of like elastic girl, you can imagine, but with elastic girl, that's her super power, but it's not our super power. If we're being pulled in different directions... It actually is the opposite. And we know this, and I've said this mantra before, you can't pour from an empty cup, so we're spilling all this energy out, and we're really not optimizing our performance in our life, our performance in our head, are critical thinking skills, we're not on point. (19:41) WAYS TO CONNECT WITH ME… • Kristi Dear Website: https://kristidear.com• Facebook: https://www.facebook.com/coachkristidear• Facebook Group: https://www.facebook.com/groups/themindsetchick• Twitter: https://twitter.com/coachwithkristi• Instagram: https://www.instagram.com/kristi.dear• Pinterest: https://www.pinterest.com/CoachwithKristi/boards** Download my FREE gift to you my Magic 5 Morning Mindset KristiDear .com CONNECT WITH DEBORAH:Website:  https://www.karmafitnessstudio.comInstagram: https://www.instagram.com/madewith.omEPISODE AIRED ON:AUGUST 10, 2021