The Importance of Connection, Community, and Giving Back!

“Remember, one person with faith & love for his fellows is equal to the force of ninety-nine with only selfish interests.”
Ethel Percy Andrus

We are so plugged into technology and social media yet we are so unplugged from our community and our person to person interactions. So how do we reconnect and find our way back to each other and our community. How do we expand our understanding of each other that is in service to ourselves and how can we be of service to others in order to understand how alike we all are and how we all have the same basic needs and desires in life!

There is something so incredibly powerful about choosing to give your time and services. You’ll be left with an immense energy that is indescribable when you volunteer, especially somewhere where you can really make an impact. You also see that no matter what you do in an effort to help better any situation, people are grateful for your presence and appreciate your efforts.

“But more so than solving problems, volunteering does something more, It creates connections across geographic, cultural and racial borders that helps us see beauty in more places.

Volunteering creates and spreads love and empathy, and helps people realize their true potential. When I think about the kind of world that I want to be living in 25 years from now, I want to live in an equitable, empathic and loving civilization that cares more about its people than the health of its economy, and that is not something that simply giving money can accomplish. This better world can only be realized by people coming together and giving the best of themselves: their time, their minds and their hearts.” Mark Horoszowski

Where to begin….

1. First take some time to reflect on what your passionate about, where you would like to give back or offer your services.

  • Children and youth
  • Education
  • Families
  • Veterans
  • Animal welfare
  • Ocean conservation
  • The environment
  • Elderly
  • Homeless
  • Runaway youth

2. Research or google programs that are looking for volunteers in your area of interest and your geographic location.

3. Volunteer your time to the cause and get involved first hand to make a difference.

4. Unable to volunteer time, then donate what you can. Money, food to the food bank, blankets and clothing to the shelters, or anything that can be of use to the cause.


Tapping into your natural resources for sustainable happiness and balance in life!

We are all to often caught up in a fast moving lifestyle, that requires us to use other tools to switch off, fire up all cylinders, numb out, cope, survive. More often than not these tools we use are propelling us into an unhealthy and often unhappy groove that we get stuck in “the rat race. We are bombarded by consumerism and told we need more “stuff” to make our lives better, we need pharmaceuticals to overcome ailments caused by the lifestyle we are living, clothing to make us feel better about how we look, a bigger fancier car, etc.

However beyond all of that, sustainable happiness is achievable, it could be available to everyone, and it doesn’t have to cost you anything. Research shows that sustainable happiness comes from other sources.

Some of the most simple resources I use for myself and for my clients to help them see whats already available and are simply waiting for us to acknowledge and play upon. These are some alternative forms of tapping into the magic and medicine that is within each one of us. We always have natural and free ways to create balance and happiness that are actually in service to our own wellbeing, and can begin to heal old patterns at the same time. This is my own list that I use to keep me on track and to remind me of the gifts already available and present in life. Please feel free to make your own list that serves you and your highest well being!

    Upon waking each day take time for gratitude by reflecting,
    journaling, or simply reminding yourself of all that life provides you. A
    remembering of how fortunate we are to have bodies that move and     
    the ability to breathe freely on our own, we have available food, the     ability to
    make choices in each day. This is a privilege, and one that many people do not
    have. From this perspective we can only live a life of gratitude for all the
    opportunities that lie before us!

  2.  MEDITATION…of course!
    It’s completely free. And always available at anytime in any place. Sit
    with yourself for 5 minutes or any amount of time in silence each day
    and see what rises up. Don’t try and control your thoughts. Observe
    your breath and be present to your sensations, thoughts, memories,     
    feelings and all the sounds around. The more you sit, the clearer you
    become. Some days will be harder than others, just stay the course
    and it will become easier. If needed use a mantra to help sink in. One
    word that meets you where your at and has a positive up lifting vibe.
    Repeat it over and over again, one breath at a time to quiet any
    excess chatter.

    Create a tribe! Resourcing people who are experienced in their field, guides that
    help us traverse life, people who can hold space for us without
    judgement. These relationships can be transformational and often will
    have a big impact on your relationships with others and yourself.
    Create a team of teachers you respect (yoga, meditation, philosophy,
    nutrtion, etc.), healers, therapists, and anyone who you feel
    connected to that can hold open space for you to express and
    experience life as it comes. These people will reflect your
    experiences back to you in a way that will allow you to see a different
    perspective, possibly opening you up to a new place inside that
    generates more peace of mind.

In my experience its best not to rely on friends and family for this resource. We often place to many expectations on what we think they can or should be doing for us.

    Our bodies crave to be moved! Get up and dance around your house, do some
    yoga, or any mindful movement that allows your body to release and express
    itself. This allows you to connect with your body and get out of your head while
    freeing up some stagnant energy.

    We are a sleep deprived nation. Always to busy to slow down and take time to
    rest. Indulge when you can in afternoon napping. Give yourself the gift of rest
    whenever you can. Its free!


    Choose foods that are healthy for the planet and your body! Preparing healthy
    meals is a mindful practice that feels good and nourishes the body. Use this time
    to be present about where your food came from, savor each mouthful, noticing
    taste, smells, texture, sensations and how the body responds to each bite. Slow
    down while you eat to appreciate the gifts on your plate!


    Hugs and lots of them. Hug your friends, family, pets, and anyone who needs
    one. Give your hugs out freely to those in need. These are conscious moments
    of embrace for comfort, happiness, love, or connection. Hugs and cuddles will
    help release all kinds of feel good happy hormones in the body.


    I love to get my hands in the dirt and garden. It is extremely therapeutic to me
    and I am connected to the earth. That is one of my resources to ground, be in
    touch with nature, and grow things that make me happy and healthy. However
    this can be an extensive list so I encourage you to choose things that recharge
    your batteries and make you feel connected to all beings everywhere. Healing
    therapies can include massage, acupuncture, gardening, lying on the beach,
    swimming in the ocean, a long walk, watching the sunrise or sunset, drawing or      
    painting. Whatever it is that makes your heart sing!


Watch full segment on CBS12 HERE!

Ease Tension at Your Desk with These Yoga Techniques

Sitting at a desk for hours on end, staring into your computer screen, and scrunching your shoulders as you type can create a stiff neck, tense shoulders, tight back and hips.

Fortunately, yoga can offer great relief from many of the stresses associated with working in an office or at your desk for extended periods of time. Certain yoga movements can even be accomplished in just a few minutes, right at your desk.

Yoga stretches and deep breathing helps to oxygenate the blood, improve blood flow to the muscles and relieve tension from the body while clearing the mind.

Take a break and do these four stretches at your desk to offer some stress relief.

Take Five Shoulder Stretch

Performing some basic yoga shoulder stretches may help loosen your shoulders and increase circulation, possibly helping to alleviate pain and feelings of tightness.

To perform, slide your chair further back from your desk while keeping your hands on the desk. Place palms flat while bending forward until your chest begins to lower level to your arms, stretching the entire spine, shoulders, and chest. Forehead may rest on desk or release the head to hang lower to go a little deeper. Remain for 5 deep mindful breaths while the body releases.


Eagle Arms

While seated in our chair extend both arms out in front of you, then cross your left arm over top of your right. Bend your elbows and bring your forearms toward one another, bringing as much of the palms of your hands to touch as possible. Raise your elbows toward the ceiling until you feel a beneficial stretch along your upper back and shoulder blades. Hold this pose for a few breaths, then release. Feel free to play around with where you move the arms to find the stretch that suite you.



Thread the Needle

When we sit at our desk all day long we get really tense in there. This can effect pain in your lower back. This posture stretches hip rotators, outer thighs, and relieves tension in the lower back.

Sit in your chair and cross your right ankle over your left thigh, flexing the right foot. Keep the bottom foot on the floor and lean forward you can even put your hands on the desk in front of you. When you lean forward you get the stretch in your outer hip. If available you might even fold over the top thigh, draping your torso and head towards the floor.
Be sure to do both sides.

Seated Simple Twist

Twists help bring circulation to your lower back and help flush out tension, an area that can become tight and stiff from too much sitting at your desk. Twists are useful for increasing feelings of energy and vitality and can help release tension from your spine.

To perform a simple seated twist, sit toward the front of your chair with your right leg crossed over left thigh leg and left foot flat on the floor. Inhale and extend your spine. Exhale and twist to the right, bringing your right arm to the back of your chair. Look over your right shoulder. Hold this pose for several breaths, then return to center and repeat on your left side.


Watch the full segment on CBS12 HERE




Essential oils come from the life-blood of plants. When plants are harvested, they are distilled or cold-pressed to extract the essential oil. This leaves the dry herb, which only has 3% of the "nutrition" left in it.

Most of the "power" of the plant stays in the oil, which we can use to support our bodies. They are highly concentrated aromatic essences and come exclusively from specific parts of plants like the leaves, flower, fruit peel, tree resin.

My top 5 oils for new users:

Peppermint - Lavender - Lemon - Frankincense - Melaleuca

Why Do We Use Essential Oils?

  • Boost the immune system
  • Can ease tension and other symptoms
  • Aid in restful sleep
  • Manage inflammation
  • Many are anti-fungal/anti-viral
  • Emotional balance

Peppermint oil

  • Anti-inflammatory
  • Warming/Cooling
  • Relieves muscle pain
  • Expectorant
  • Stimulating
  • Used topically to ease muscle and headache tension
  • Used aromatically for focus
  • Used internally for digestive discomfort and breath freshner

Lanvender oil

  • Sedative
  • Astringent
  • Anti-depressant
  • Antihistamine
  • Soothing
  • Antibacterial
  • Sleep or nervousness issues

Lemon Oil

  • Antiseptic
  • Diuretic
  • Antioxidant
  • Antibacterial
  • Disinfectant
  • Used in cooking, drink, cleaning products, aromatically

Frankincense Oil

  • Immunity booster
  • Anti-inflammatory
  • Antidepressant
  • Restorative
  • Used for wound healing, depression, back pain, allergies, meditation, aromatically

Melaleuca Oil

  • Antiseptic
  • Antibacterial
  • Antifungal
  • Antiviral
  • Used commonly on cuts and wounds, acne, sore throat, rashes, aromatically for colds and flu


How to Use Essential Oils

There are several ways to use essential oils safely and effectively. You can inhale their beautiful aroma, take the oils internally, or rub them onto your skin. (Not all oils are recommended for each use, so be sure to read your label to see which of these uses is recommended for the oil you have in mind.)

Breathing In and Diffusing

Ingesting Essential Oils

Applying Essential Oils to the Skin

Watch the full segment on CBS channel 12 HERE!

How do we stop and reset when feeling like your losing control and frazzled at work.

WEST PALM BEACH, Fl. (CBS12) — We all have those moments where you feel like you are completely losing control and are just frazzled at work. But how do we stop this feeling?

Yoga-guru Angel Lucia stopped by for #MindfulMonday with tips of how to press your internal reset button.



Check how you are holding yourself. Get the alignment of your body just right so you are not closed in or becoming tense. Sit up straight, pull your shoulders back and open up your chest.


Always remove yourself from the situation. It's easy! Simply step away for a moment, and center your thoughts. Become clear and still.


Take some slow deep breaths into the belly and allow the exhale to release very slowly through your mouth. You may choose to sigh which helps release tension as well.

Pay attention to your actual now experience and invite yourself to gently, consciously and lovingly relax tension and ride the ripple of your breathing. You will feel calm, expansive and connected.

So when it's time for you to return to the situation at hand, you'll have a new and clear perspective on how to handle things in peaceful manner.

Watch the full segment here

Easy morning yoga to get your body moving!

WEST PALM BEACH (CBS12) — The simple things you can do to start your day off right, and you only need ten minutes! 

Yoga guru Angel Lucia with Bindu Yoga Studio joined CBS12's Suzanne Boyd for Mindful Monday with five ways to stretch your spine. 

Start by getting centered.. take a deep breath in and exhale. Be aware of your breathing as you go through the motions. 

Five Motions for Stretching your Spine: 

Axial - A movement that lengthens your spine from base to crown and creates space between the vertebral discs. 

On your inhale, reach your arms up and find some length in your spine as if your stretching from your tail to your crown.


Lateral - Whenever you bend to your right or left side. This motion strengthens and stretches your side muscles, improves balance and encourages flexibility in the spine. 

From here take a hold of one wrist and bend to the side. This is called a lateral side stretch. Come back up through your center and perform the lateral side stretch to your other side. 


Rotation - When you twist and turn your body, rotating your spine. This increases your range of motion and detoxes your organs. 

From center reach the arms up and rotate your spine through a twist motion from the navel up, called a spinal rotation. Place one arm behind you and one hand on opposite knee while in the twist and breath deeply. This acts as a cleansing massage for your organs - detoxing through your stretches. 

Extension - A movement of the spine that involves reaching your spine upward. Your spinal discs expand in the front and compress in the back, stretching and strengthening your curve. 

While seated with hands on your knees begin by arching your back, lift the chest towards the sky stretching the entire front of your entire spine. 

Flexion -  Still seated with hands on knees use your exhale to round your back bringing chin to chest. Lean back enough to bring the arms towards straight and allow the spine to hammock back to receive the full stretch of the back body.

You'll finish up with any motion that feels good (perhaps some easy neck rolls) and then pause for a few deep breaths before going on with your day!

This routine goes through the five movements of the spine. You want to keep that mobility active, so don't be afraid to try out these stretches!

Watch the segment here!

Sleep - Simple Bedtime Rituals to help you Relax

Relaxation is beneficial for everyone, but especially for those struggling with sleep. As a nation that is terribly sleep deprived and driven to work non stop. Sleep can often be elusive to many. Our minds are going at a rapid rate so it can be quite challenging to slow everything down and allow ourselves time to rest. Practicing some simple relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep.

Here's a list of simple tips to help you relax and slip into dreamland:

  • Dim the lights in the hours leading up to bed. This means turning computers off, phones, or any lit screens that affect our natural cycles of sleep and wake. 
  • Take a warm bath with essential oils that have a sedative effect. Oils like Lavender, sweet marjoram, vetiver, amongst many others all are known to be stress relieving, tension reducing, and can help relieve insomnia.
  • Listen to soft music.
  • Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
  • Place your legs up the wall while in bed. This soothing, restorative posture calms the nervous system, eases muscle fatigue, soothes the mind, and helps restore healthy, restful breathing. With slow, rhythmic breathing, you will be tapping into your “rest and digest” nervous response. Be prepared to melt deeply into your sleepy time.
  • Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. Work towards extending the exhale longer than the inhale, and linger as long as you comfortably can at the bottom of the out breath.


Watch the full segment here!

Easy wake up routine to welcome a new day!

Studies show that when we have a healthy routine to waking up we can create feelings of peace, gratitude and strength that resonate through out the day. Moving from our morning practice on to the rest of our day, we are more calm and aware, and are easily able to see the good that happens all the time.  A practice that includes yoga, meditation and intention can create the space to keep us lighter and carry us through an otherwise stressful day.

1. from the moment we are semi conscious of waking our brains are already busy planning or rehearsing the day before the eyes even open. As soon as you become aware you are waking and caught in excessive planning, take a deep breath in and let it go with a big sigh to relax and ease into the now experience.

2. Begin slow simple stretches before sitting up. Knees to chest, easy double knee twist to begin flushing the back and kidneys out from being still all night, And some reclined side bends always feel good. Each night as you sleep the bodies tissue retracts. It like cold play dough that needs to be rolled out and warmed to make it longer and more workable. Applying these gentle movements when we awaken lengthens and stretches our tight bodies preparing us for all movement throughout the day. 

3. Sit up and spend 5 minutes watching and lengthening your breath. Learning to listen to all that going on inside without engaging with whatever arises. Try to rest in the spaces of no thought or between breaths. Hang back and observe, breathe and be with yourself…its only 5 minutes of quiet you time. Take it, you wont regret it!

4. Before you leave your bed, set an intention for the day, choose a positive word or uplifting statement that can meet you where your at right in that moment!

5. Hot water with lemon! Yes we’ve all heard about the benefits of starting the day with warm water and lemon…well its for real! Start your morning this way to help aid the digestive system and make the process of eliminating the waste products from the body easier. 

****if one doesn't have fresh lemons in the house, add food grade lemon essential oil to the water. Once you try lemon essential oil in your water you may never need to buy real lemons again. I carry it everywhere with me to add to water throughout the day!

Then with a sweet gentle smile on your face you can carry on with your day spreading kindness and peace to all you meet!

Watch full segment here!


How to meditate....a very simple and accessible recap on finding your meditative groove from our Mindful Monday's segment on @wpeccbs12 this past Monday!

There are so many techniques and styles of meditation that it can be confusing at times where to begin. These simple steps will give you access to a profoundly life changing practice that will not only be incredibly good for you but also for all whom you interact with on a daily basis. Think of the ripple effect, if your met with kindness and ease it will ripple out to the next person and so on.

Meditation should feel like the most natural thing in the world, and if doesn't then it's time to change your technique! Start in the simplest manner and make it easy to do.

  1. Make yourself comfortable. Sit, lie, stand, sway, dance. Whatever it is make your body comfortable so your not to busy being distracted by the discomfort. Discomfort creates a lot of noise in the body and when we have a lot of internal noise it becomes to difficult to focus on anything else. Get comfy!
  2. Breathe….your breath is a gift! Begin paying attention to the breath flowing in and the breath flowing out. Notice all the subtle nuances of how you breathe, where it goes in the body, how it feels, the temperature of the breath, and the sound. 
  3. Aim to practice around the same time everyday. Make it a ritual for yourself, sacred you time!
  4. Start with a very small time frame of 3-5 minutes to help you ease into the practice. Over time you will find that you crave more time and may bump it to 10 minutes in the morning and 10 minutes in the evening. Make it accessible and successful so you want to return again and again!

Any questions??? Alright then go practice some you time, simmer in a few moments of spaciousness, listen to your breath and let it soothe you! 

Watch full segment here or go to "FOR YOU" tab above for free recordings of guided meditations!

What is Yin Yoga?

Silence is like a cradle holding our endeavors and our will; a silent spaciousness sustains us in our work and at the same time connects us to larger worlds that, in the busyness of our daily struggle to achieve, we have not yet investigated. Silence is the soul’s break for freedom.
— David Whyte

Yin yoga has been a great blessing in my life. When I first began practicing yin I wasn't at all prepared for the quiet, stillness, and drama that ensued inside my head. I was coming from a very active Ashtanga Vinyasa practice and had been in a place of push thru it, keep going until you get that arm balance, more hang time in handstand, just one more chataranga. All that intensity and pushing began to break my body down, as well as my spirit. Yoga had become to competitive, no longer about the practice simply being a practice or your practice. Of course this was partly my fault as I had forgotten the true essence of my practice and what my first teacher Kali Ray had imparted upon me. I also got caught in the competitive motion of things. The teachings and practices became all about how many chatarangas can be turned out in 90 minutes, who has the most amazing arm balances, handstands, and who is who in the fancy yoga pose world. We all know yoga is not a competition, but that was exactly what it had become at this time. The emerging of the rock star yogi 's had hit the scene. Things became flashy, showy, with way to much fan fare around what the teacher was wearing and what fancy pose they were going to do. With all this my body began to breakdown, a feeling of being contracted, less flexible, and always very sore. My practice no longer nurtured me, softened me, allowed me to let down my protective armor that I was trying desperately to let go of. However I didnt see it until I began to practice yin. My first exposure to yin was back in 2006 when I happened upon a class while practicing in LA. I found myself in a random class having no idea what was about to happen and honestly not knowing anything about yin. Well, it blew my lid off! I was more challenged than ever before, more challenged than any active practice had offered me. That first experience shook the very core of my being. The teacher spoke just a little bit about the shapes, offering some variety within the same primary shape according to your body and then set a timer and left us in silence for majority of the time. He would interject with little cues and suggestions while holding. And once the bell would go off we would slowly find our way out of the shape and into another. Sometimes with a little movement in between and other times we would move right on to the next shape. All the while my body sinking deeper and deeper into places I had never felt before. My mind on the other hand was freaking out from the stillness, and the time seemed to go on forever. I remember wondering if the timer was broken and wanting so badly to get out of the shape. I was resisting, restless, impatient, moving between tension and release. As soon as I felt some release I had fear flood my body and mind and would pull back again, resisting the sweetness that the earth was right there to catch me. Over time I slowly learned the art of surrender in both my body and mind. I released my strong hold on life and allowed myself to sink deeper than ever before. My mind melted into spaciousness wandering from breath to sensations to soft sounds floating around. I became present to just being, my body let go of long held tensions, and I felt more space in all areas of body, mind, and heart. I truly allowed gravity to move thru my being, pulling me closer to the earth so I could be held in the loving arms of our greatest mother. I melted, I cried, I surrended myself! 

The practice of yin is both challenging and liberating. It takes us out of our hectic lives and gives us time to slow down, release, to pause rather than push. A beautiful practice that reminds you to come home to yourself...your inner self!

Today my practice is very different. I no longer push myself beyond what my breath body is allowing in Vinyasa. I play my edges safely and let my breath body tell me where we are going. I am no longer interested in what fancy shapes I can make with my body. If I naturally find my way into them through the progression of my practice then I play, if I feel heavy or resistent I pause and find my way into a long hold to investigate the resistence. Is it my body, mind, or breath resisting? And what am I resisting? I have been fortunate to have studied with many great teachers Paulie Zink. Paul Grilley, Denise Kaufman, Sara Powers, and many more that have gifted me with guidance and support through my yin process. I highly recommend giving Yin a try. If you are looking to study yin, seek out the greats, the original yinsters I mentioned above. Paul Grilley and Denise Kaufman are my two faves as they both offer the space and quiet to truly unfold.

Here are 2 great articles on Yin!

Now go give your body and mind the gift of a quiet yin yourself, release yourself, and just be! 


What’s my Purpose? 5 Ways to Align with your Destiny

I was recently asked to write for the Tiny Devotions Blog (Boho Daily). And of course I gratefully and humbly accepted. If you'd like to see the post you can check it out on their blog as well as here! If your curious on how to align with your destiny....please read on. And once read, go out and shine like a diamond and allow your true essence to show you the way!


5 Ways to Align with your Destiny

Ah, it’s that big question that enters our mind at some point in life! What’s my purpose here on this planet, why am I here, what am I supposed to do, and where do I find the answers? Never fear, fear will only take you further from your true calling! Many things in life seem daunting and overwhelming. Particularly trying to figure out what it is that were meant to truly do or be. However, part of our task while were here is to seek the answers, explore life and all its many facets. So how do we begin the journey and discover our purpose rather than sulking in the shadows? Here are 5 suggestions for you to connect to your calling and align with your destiny.

  1. In stillness we receive. Take some time to become quiet whether it be through meditation, sitting in nature, or simply lying down and breathing in deeply until a feeling of deep calm washes over your entire being. These are the moments when we can truly and deeply connect to what our deepest desires are and to hear ourselves clearly. When we remove all the extraneous noise, we can hear our true nature calling us into action!


  1. When your out and about exploring life, when your interacting with others, when your alone and have a complete and total feeling of contentment. Pay attention to these moments. Most likely your sensing something deeper than you realize. These moments are like tiny seeds being planted for future growth. All of the tiny little moments that take your breath away, send shivers through your body, make your heart skip a beat, and remind you that life is magical. You are aligning with your destiny in these moments!


  1. Getting very clear on your vision. Something that makes your heart sing, that you have a deep passion for, and that you truly without a doubt whole heartedly believe in!


  1. Know that your right where you need to be for the lessons to come through. Most likely what your experiencing is something that you will be teaching and sharing in the future. Obstacles are meant to teach us, to build us, and to show us how to be more fluid in life. All of these lessons are meant to be lived in order for you to understand them and connect to what your purpose is.


  1. Allow yourself to evolve, to be of service without any expectations from anyone, align with your higher self through service and be love!


When you know what your life’s work is you’ll have a feeling of alignment with self and others. You will fall completely and madly in love with what you do and this will ripple out into the world! You will know 100% what your purpose is because it will show up as a calling or highest purpose. Everyone of us has a higher purpose or calling in life. And everyone has a beautiful talent or service to share with the world. You will know when the heart sings loudly and all else will make way for your destiny to unfold and be revealed! Enjoy the ride! xx