My Full Moon To Do List

Maybe it seems a bit contrary to compose something as mundane as a to do list in conjunction with an event as energetically meaningful as a full moon, but I’m a Capricorn and lists are kind of what we do. Honestly, I’m taking this down as much for myself as for a public blog, because the full moon is an incredibly powerful time, and I always kick myself the day after when I realize I’ve forgotten to observe this day purposefully! I’m not suggesting you sacrifice any chickens – in fact I actively advise against doing that – but I do know of a few relatively simple ways to harness the ancient energy of the full moon, release things that are holding you back, and manifest a richer life in the month ahead.

1. Think Happy Thoughts

See? I did say these things were simple. Energies and thoughts are multiplied like you wouldn’t believe during the full moon, so your positive vibes during this time are getting a big dose of full moon magic and growing exponentially. Take 5 minutes when you wake up and before you go to bed to reflect on your blessings. Spend time considering the good things the Universe holds in your future, maybe even writing them down. Look in the mirror and go over what you like about yourself. One thing I do not recommend doing is using this time to tell your partner about that thing they do that’s been bugging you for ages – magnified emotions means negativity is magnified too, so stick to the lovey-dovey sh-stuff for now if you can.

2. Meditate

With the extra spiritual energy flowing, meditating with the full moon is a must. I personally notice quite an observable difference in the ease with which I slip into my peaceful, calm “meditation headspace” during this time. As a bonus, many yoga studios and spiritual centers host full moon group meditations, so it can be a wonderful opportunity to get out in your community, meet like-minded people, and combine the powerful energy of a full moon with the powerful energy of a room full of meditating individuals.

3. Sage Burning/Mindful Release

While new moons represent new beginnings, full moons represent completion and celebration – time to release the old to make room for the new! Burning sage has been used for centuries as a means of cleansing and releasing negative or stagnant energies. To perform a sage smudging ritual, simply light your sage bundle and let it burn for a moment before blowing it out and blowing the ember to life. Hold it over a fireproof dish (I use an abalone shell, but your ex-roommate’s old chipped dinner plate works just as well) and use your hand or a feather to waft the smoke all the way around your body from the bottoms of your feet over the top of your head. Repeat a statement of release that feels right to you – I often use, “I release all that no longer serves me”, but you do you! You can also use the sage smoke to cleanse your mala/crystals before laying them out under the full moon to charge, but more on that later.

4. Cleanse Your Body

By this, I mean something slightly more than “take a shower” and slightly less than “starve yourself with green juices for 7 days”. Cleansing my body is just about doing something with the mindful intention of helping my body physically release some of the toxins from the previous month. Maybe I’ll do an extra long hike or extra hot power yoga class – though many yogis prefer to leave the full moon as a time of rest. Perhaps I’ll take a long, hot detox bath and follow up with a nice, gunk-pulling clay mask (because duh, I’ll take any excuse for a self-care skincare spa day… more on that here). Maybe I’ll even go on a quick, 24-hour raw food/hot tea cleanse, if I’m feeling especially bombastic!

5. Recharge Your Mala

If you don’t use a mala, you can skip this one (but seriously, look into getting a mala for your meditation practice).  Leaving your mala or crystals out in the full moonlight will recharge their energies and amplify once more the quality that initially drew you to them. Simply leave them outside under the full moon overnight and return in the morning. If you live somewhere known for its burglars or its raccoons, consider securing your mala/crystals up high or leaving them in a windowsill that will receive plenty of moonlight.

Your “to do list” for the full moon will change each month, depending on what that moon has held for you. Often you may need less, and sometimes you may even need more in the form of a retreat or a bra-burning bonfire. What you do to mindfully release the negativity of the past during the full moon is not necessarily important, it’s just that you do something that feels right to you. Feel free to use my list as a starting point and use your own intuition to let your practices evolve!

Meditation and Affirmations for Moms

While it’s no secret that most mothers consider their children to be the greatest gifts the universe ever gave them, it’s also no secret that being a mother is hard work. The hours are long, the job is often thankless, and your co-workers are usually messy and hypersensitive! With this relatively common knowledge, it stands to reason that moms should be incorporating a variety of self-care rituals into their daily routines – but the vast majority of us often don’t, and I was no exception. Meditation was the self-care ritual that, for a very long time, I knew I needed but hardly ever took the time to do. My errant thoughts took control of almost every session and left me feeling a lack of connection to my practice and to be quite honest, like a bit of a fraud. Then, at Wanderlust Yoga Festival several months ago, I met Ashley Wray of Mala Collective. I picked out a beautiful howlite and rudraksha mala (pictured as the featured image for this blog post – isn’t it stunning??), and was able to immediately take a meditation class with Ashley. For the first time ever, a regular and enjoyable meditation practice was made to seem attainable. She not only eased my insecurities regarding my “errant thoughts”, but she also explained to me the concept of using a mantra to take my practice into new territory.
So, what is a mantra? Well, the mantra definition as it stands in Merriam-Webster’s dictionary is, “a sound, word, or phrase that is repeated by someone who is praying or meditating”. In the most basic sense, the mantra gives your mind something to focus on to make it more difficult for it to wander off. Those errant thoughts I keep talking about? A mantra can be just what the doctor ordered to help with that. Many ancient and Sanskrit mantras are still in use and are an incredibly powerful way to connect to your higher consciousness. However, for the purposes of this blog, I’d like to focus on a more modern incarnation of the mantra called the affirmation. Okay, now what is an affirmation? Affirmations are short, powerful statements that, when you say them or think them, can create your reality. Life as a mother can often leave me feeling as though the control I think I need exists at all times just beyond my fingertips, so the idea of creating my own reality? Sign me up! Below are just a few of the mantras I use often to assist my travel down the road to my own reality.


I am Patient

I use this mantra more than any other. That howlite mala we discussed? It actually is the “I am Patient” mala from Mala Collective, so I suppose you could say that I was drawn to this mantra as I was drawn to the mala (which shouldn’t have come as too much of a surprise since few people are as in need of patience as moms). This mantra reminds me not only to be patient with my family and my child, but also with myself. It reminds me to be present in the current moment, rather than becoming impatient for the next moment to arrive.


I am Divine

In a world of diapers and demands from tiny humans, it’s not difficult to forget that as women, we are goddesses. When was the last time you reminded yourself that you hold within you the power of the divine feminine? If we don’t take time to reconnect to our Shakti (feminine) energy, we forget ourselves and can be left feeling like pieces of us are getting lost under the mountain of mundane tasks that dominate our day-to-day. This mantra reminds me that I am connected to a higher purpose and am a creature of beauty, light, and strength – even if I do have half my toddler’s breakfast in my hair.


I am Grounded

This mantra is all about feeling rooted, safe, and secure. Other than brief bouts of situational anxiety, I was almost always able to manage my more apprehensive emotions… pre-children. After I had my son, it was like a chasm of previously contained emotions had been ripped open, leaving me with sometimes crippling anxiety for the safety of those I loved so much. My regular yoga practice helped, but it wasn’t until I learned the concept of grounding that I was finally able to start actually dealing with and easing my anxiety, rather than just becoming better at ignoring it.


I am Love

I’ve saved my personal favorite for last. To be a mother is to be the embodiment of pure love. It is to give of our bodies, souls, and minds freely and without consideration for the effect it may have on any of them. This mantra, more than any other, is motherhood in a metaphorical nutshell. It reminds me that I can and do embody love in all of its forms – for myself, my children, my husband, my friends, and any person that crosses my path. It reminds me that my heart chakra is open, and to be kinder to myself and others.


These mantras are extremely personal and dear to me. They’re not just empty words – they represent the person that I want to be, and the person that I truly already am. Who do you want to be? What reality do YOU want to create? Hey – there’s a mantra for that!

(If you’re interested in the mala pictured or another mala/meditation piece from Mala Collactive, you can find them online at

7 Reasons Why Everyone (Yes, Everyone) Should Practice Yoga

When you think of yoga, what comes to mind? A serene monk in the Himalayas chanting mantras on one toe, having given up all of his worldly possessions? An impossibly slender Instagram model clad in a bikini contorting herself into a hazardous-looking pretzel on a Bahamian beach? Or a healthier, more peaceful, better version of yourself? Yoga can mean each of these things. By now you’ve probably heard from at least once person that you should try practicing yoga, and I’m here to emphatically back up that advice with the why behind it.


 1. It’s good for your mental health

Though many early studies regarding the impact of yoga on mental health were poorly managed and small, many more recent studies have centered around randomized controlled trials, which is considered to be the “most rigorous standard for proving efficacy”. The results of these studies are finally leading science to back up what yogis have known for centuries – that those who practice yoga experience a reduction in depression, anxiety, and a multitude of other mental health issues. One likely reason behind this is that yoga has a profound effect on the endocrine system via the reduction of stress hormones like adrenaline and cortisol, as well as the increase of “feel-good” hormones like serotonin and melatonin. A group of Vietnam veterans experiencing PTSD in Australia were subjected to a randomized controlled study regarding the effects of a yoga and breathing program. The veterans were all on at least one antidepressant and were all daily drinkers. One group practiced yoga, breathing techniques, and meditation each day for six weeks, while the control group lived their lives as usual. After six weeks, the group that had been practicing yoga and breathing dropped their CAPS (Clinician Administered PTSD Scale) scores from an average of 57 (moderate to severe symptoms) to 42 (mild to moderate) – and these results persisted at a 6-month follow-up. The control group showed no improvement. Considering the recent estimate that 20% of veterans come home from combat in Iraq and Afghanistan experiencing symptoms of PTSD, these results and the idea that there could be assistance outside of (and in addition to) medication is incredibly heartening.


2. It’s an excellent way to keep physically fit

Look, it’s completely understandable that some are skeptical of yoga as a viable means of building muscle and shedding fat. Many are trained to believe that unless a workout leaves us red-faced and struggling for breath, it must not be effective. But the secret is getting out – yoga’s benefits as a workout are on par with (and in some cases greater than) what immediately comes to mind for many of us when we think of a “good workout”. A study from Fred Hutchinson Cancer Research Center found that, over the course of four years, a group of middle-aged adults who practiced yoga at least once a week gained three fewer pounds than a group who practiced other forms of exercise. The same study found that overweight adults who began practicing yoga lost five pounds, while a group who did not practice gained thirteen pounds; those results remained true even when accounting for differences in eating habits. Though most forms of yoga aren’t going to give you the most efficient calorie-burning workout of all time, it’s difficult to find another form of exercise that is so effective at working so many different muscle groups at once, while also normalizing the hormone levels that are responsible for how our body retains and carries weight.


3You’ll sleep better

A study by researchers at Harvard Medical School found that after 8 weeks of a regular yoga practice, sufferers of both primary and secondary insomnia experienced marked improvements to sleep efficiency, total sleep time, total wake time, sleep onset latency, and wake time after sleep onset. Another study of 410 cancer survivors found a link between a regular yoga practice and reduced fatigue, reduced use of sleep medication, and an overall sense of increased quality of life. So the research makes it clear that yoga helps you sleep better, but how is that possible? For reason number one, let’s circle back to this blog’s reason number one – it reduces stress and anxiety. Number two, many yoga poses also work directly with the nervous system to help it decrease its activity at crucial times. And number three, since yoga in the most basic sense is breathing, a regular practice over time can train your body’s breathing to decrease snoring/hitched breathing and increase oxygen levels, contributing to a much more peaceful night of sleep overall.


4. You’ll be less at risk for heart disease

Though the American Heart Association does not count yoga towards the 150 minutes of moderate intensity aerobic activity per week that they recommend for optimum heart health, they do acknowledge it as a means of helping prevent or even reversing existing heart disease. By lowering blood pressure, decreasing cholesterol levels, and decreasing stress, yoga helps keep your cardiovascular system in tip-top working order.


5It increases balance and reduces fear of falling

For younger readers, it may or may not have crossed your mind that balance and a fear of falling is a very real issue for many of our population, especially seniors. Researchers at Johns Hopkins University have determined that 11 different studies show a regular yoga practice increases balance and reduces fear of falling. Combined with its relatively low-impact nature and its ability to be adjusted to fit the practitioners’ needs, the benefits of yoga to seniors can hardly be overstated.


6. It can help prevent and heal injuries

It stands to reason that having better balance and flexibility would help prevent many common injuries such as sprains, pulls, and broken bones. What may be more surprising is that trials seem to indicate that yoga can even be used to accelerate healing for injuries, wounds, and even after major operations. One randomized control trial looked at two groups of 15 patients with relatively simple “long bone” fractures. Both groups received standard medical treatment for their fractures, but one group practiced yoga and visualization during two 30 minute sessions per day, while the control group did not. After 21 days, doctors compared the two groups’ healing based on an assessment of pain, swelling, and bone density – in every case, the group that had practiced yoga daily fared dramatically better. Another randomized control trial focused on a group of women with stage II and stage III operable breast cancer pre- and post-operatively. One group practiced yoga with regulated nostril breathing and relaxation techniques, while the control group received social support counseling sessions and rehabilitative shoulder exercises. Respective treatments were given at the hospital beginning post-op and continuing for 30 minutes per day for 3 weeks after the women were discharged. When doctors looked at factors like duration of hospital stay post-op, time to drain removal, time to suture removal, and post-op systemic inflammation, it was clear that the yoga group had fared much better, sometimes reaching these milestones in half the time it took the control group.


7. You’ll probably get sick less

Feel like you’re getting sick all the time? Yep, there’s yoga for that! If you look back at the past few times you caught a bug, there’s a good chance that they occurred when you were burning the candle at both ends. More and more, science seems to support the idea that the fatigue, hormonal imbalance, and poor sleep caused by high stress levels can compromise the immune system; asana practice provides a manageable, natural way to support it daily. It helps lower stress hormones that can trigger illness, conditions the lungs and respiratory tract, stimulates the lymphatic system to eliminate toxins, and brings a better flow of oxygenated blood to each organ, ensuring their peak performance. Certain poses can even be used to target the systems that need help the most, with poses that specifically support the thyroid, thymus, sinuses, and many other areas.


Yoga can mean absolutely anything you need it to mean. It can be a fast and vigorous hatha, it can be a slow, deep stretch, it can be deep breaths while lying comfortably on your back. After any amount of time away, your mat is always waiting. It will never judge you for any time away or physical limitation. You can devote as much or as little time to it as you have, but I promise*, after just a few weeks of learning how incredible you can feel, you will catch yourself finding more and more time.
*This claim is unsubstantiated-ish and can be proven only through the experiment of Life