A 5-minute meditation that will change your day (for real)


Writing for me is a way for to express who I am, and sometimes to face the truthful things about myself that I would like to change (yikes, that is not easy sometimes).

I have been saying these words below (which I have never written down until today) every morning for about two years now (well, 80% of mornings). I promise you, when I take the less than 5 minutes it takes to sit down quietly and say these words, it makes ALL the difference in my day.

Now, I don’t start every day on a hilltop in Hawaii (as in this picture) and most of these things that I say in my meditation are yet to be mastered, (the grace when challenged is a work in progress), however, with every day that I say these words (out loud seems to be the most effective), and the more practice I have becoming the person I see myself as, I become more in alignment with these words, myself and everyone around me.

I am sharing these with you because when something really helps me in such a huge way, I am more than compelled to share (hopefully we all feel this). The second reason, is usually what happens is, once I get my own words out into cyber space it speeds things along in terms of me mastering things myself… so funny how that works.  So, simply by reading this and listening, you are totally helping me. So I THANK YOU in advance for supporting me to be more peaceful and graceful in the face of challenges (my boyfriend thanks you too I am sure ;) ) and for helping bring more happiness and prosperity into my life… know that I wish the same for you.

I encourage you to write your own (I put some resources below to help you) and take the time out for yourself in the morning (like I said, it only takes 5 minutes). What happens is, your own loving words will come back to comfort you throughout the day… or in some cases, slap you in the face… i.e. “um, Traci, that’s not very graceful.” and when they do, remember, you asked for it.

Here’s mine: 

“I am a beautiful & extraordinary being. I see the higher being in myself and all those around me. I trust in myself, my spiritual guides, and in the universe to continue to guide me on my path towards amazing love, patience, grace, wisdom, intelligent compassion, humility, health, happiness and prosperity in all areas of my life. I am grounded and peaceful as I gracefully move through the challenges in my day, knowing they carry with them certain truths about myself and opportunities to practice virtues I have asked to learn. I am patient with myself and others in this process. I am so grateful for all of these lessons, all that I have, and all that is to come.”

p.s. Saying I am beautiful & extraordinary being feels a little braggy at first… I thought to myself, “I am?” the first time I said it… “Is that too braggy?“… then I moved on, knowing that we all are, humans are amazing. We all need to recognize that in ourselves and each other WAY more than we do… starting with 5 minutes of recognizing your beautiful self a day is a perfect start.


Oprah on Developing Spiritual Muscle & “making space for flow to show itself”:  

“For me, meditation reorders the natural flow of life. Everybody has a flow or stream of consciousness that allows all things to move without resistance. Decisions come easily, things fall into place, and there’s no conflict. You’re vibing with life ’cause you’re in the flow. Hopefully, we’ve all had glimpses of that way of being. How do you hold on to it? Practice consciously making space for the FLOW to show itself. Meditation is a way to get you there.” – Oprah (Developing Spiritual Muscle)

How to Write your Own Meditation + Tips to making it a part of your day 

Are you getting your daily access to unseen realms of power?

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If you are a human, please watch, nod your head like I did if you agree with every word he says… and rather than “following” Russell Brand, go out and find your own power, speak your own words for other people to nod their heads to… let’s support each other to be alive. Let’s stop enabling each other to live anything less than our immense, indescribable power within us. All of us. Not just Russell Brand, the Dalia Lama, Nelson Mandela, Jesus, your favorite yoga teacher that you think walks on water… all of us. For real.

Dear stress, let’s break up. At least for Christmas.

woman in a lotus

“I love the holidays. They are so peaceful and happy.” – You.

Here are some tips on how to keep the holidays meaningful and reminders on how to let the stress go with information from the No Stress Foundation and the Center for the New American Dream.

5 Ways to a Meaningful / No Stress Holiday

1. Don’t forget to breathe. 

Usually when we are stressed, we forget to breathe. It’s simple. Consciously breathing will allow your body and mind to be more relaxed … We promise. This works!

2. Ask for help when you need it. 

Communicating your needs and asking for support whether it’s help wrapping presents, washing dishes, cooking, or a ride to the airport, is a great way to take care of stress. Solution? When someone asks “can I help with that?” (and you need help) … say yes.

3. Spend within your means.

The holiday season is meant to be loving and joyful and can sometimes get overshadowed by the pressure to give. Knowing (and honoring) your limits is one of the most important ways that we can live a No Stress life … and remember, gifts don’t always have to come in a box … here are some alternative (meaningful) gifts suggestions courtesy of the Center for the New American Dream

  • Give the gift of time by making a custom gift card for a service (babysitting, car washing, pet sitting, chores, fixing dinner, etc).
  • Share a skill. If you can knit, offer to teach someone. Same if you play a mean banjo, pick hot stocks, or whip up gourmet meals.
  • Consider shopping for used items for gifts.
  • Give back to your community. Put together care packages for the homeless, or donate time to your favorite nonprofit.
  • Cap family holiday spending at $100. Journalist Bill McKibben, author of “The End of Nature,” says this limit forces families to be resourceful about their gifts and spending.
  • Consider alternative gift-giving. For roughly what you might spend on a new video game, you could educate a child for a year in some remote parts of the world. That’s just one of the many alternative gifts to consider atWorld Concerns global gift guide. Or, for what you might spend on an iPad mini, you can defray the cost of a deep well to provide children drinkable water. You can give similar gifts of education and food at Alternative Gifts International.

4. Do things because you WANT to (not because you HAVE to).

The holidays can be decked with obligation – you can keep it jolly by replacing the  “should’s” and “have to’s” with “I can’t wait to do that” … and by the way, it’s o.k. to say no every once in a while.

booklet_cover_20125. If the drama comes, let it go. 

Let’s be honest, the holidays will present some drama. Solution: See step #1, followed by letting it go … Seriously, this works too!

For more tips on keeping the meaningful in the holidays and letting the stress go, click here for your Free “Simply the Holiday Guide” and remember to breathe.

Happy Everything!

Another lifetime


I’m moving today and found evidence of another life I had (that happens to be in this lifetime). I’m glad I have things like this to remind me because, sometimes it doesn’t seem like my life in India actually happened. Like maybe I dreamt the whole thing.  I think it’s because it’s hard to really get your head around a life at the beach in Encinitas and a life in Delhi. Both beautiful in their own ways, but they certainly don’t feel like the same planet.

Moving days for me are some of my favorite days (perhaps that’s why I have moved so much in my life). Reflecting, shedding of things and moving forward.

Feeling so grateful today.

P.S. Don’t be shocked if you see me at a local India restaurant wearing this little number, it’s too beautiful to be sitting in a closet for 2 years.

This and my headphones = heaven.


What I was listening to (and have been since last Wednesday)…

a1466701856_2Download ‘Lovin’ Yourself’ now for free thru 9/3 as part of White Swan Records Free Music Wednesday in partnership with Yoga Rocks the Park. Saturated with harmonies and hip-hop beats, reggae bubbles and jazz horns, this set of intoxicating melodies is full of inspiration and uplift. “Lovin’ Yourself” states Avasa & Matty’s message of love simply and eloquently: “The love in you brings out the love in me. I wanna thank you for who you choose to be.” enjoy.


San Diego Gets Ready For a Yoga Party in the Park in Support of Empowering Youth


What’s cool about this event is it’s not only a celebration of yoga, music and the great outdoors, it’s a celebration in support of organizations that empower young people to reach their full potential through yoga, nutrition, environmental projects and service.

546236_387644967923279_1319724861_nSince its launch in 2008, Yoga Rocks the Park (YRP), nationally presented by Natural Fitness, has grown steadily from one small grassroots gathering in Denver, Colorado to one of the fastest growing, family-friendly, outdoor live music, yoga, and wellness celebrations in the United States. YRP has almost doubled its U.S. presence over the last year, with ongoing weekly events in over 14 cities across the country, including Boulder, Chicago, Phoenix, San Francisco, Portland and many others, with attendance topping over 400 yogis and their families in select cities.

As YRP events kick off in cities throughout the United States, YRP is proud to announce the launch of its weekly San Diego series beginning Sunday, August 4 – Sunday, September 8, 2013.

Events will take place on Sunday mornings during the summer at Stagecoach Park in Carlsbad, California from 8:30 am – 10:30 am, supported locally by Yoga Six, Toe Sox, True Nutrition, Paleo Pro, Yoga Tropics, and Ignite Yoga Fusion, among other local and national supporters, including Luna Bar, Rive, My Yoga Online, Yogi Tunes, be present, Southwest Institute of Healing Arts, Yoganonymous, Hanuman Festival, USA Mart and Natural Awakenings Magazine.

Each weekly event includes a 75-minute all-levels yoga class led by one of San Diego’s top yoga teachers, accompanied by live music from emerging and nationally recognized musicians, and a kids’ yoga camp to complement adult classes, designed for children aged 3-10, presented by the world renowned Next Generation Yoga Team. The camp begins a few minutes before the event and ends a few minutes after the adult class so parents can participate in the full practice.

Events also include a vendor village, providing guests with unique experiences and access to innovations in wellness with YRP’s national and local partners.

This year’s lineup includes yoga classes with Tracey Stockalper, Jenn Perell, Sarah Haughton, Ashton Szabo, Jano Galindo, Ashley Disharoon and Katie Brauer with live music from Mike Stockalper, Luke Williams, Steve Gold, DJ Golden Lane, DJ Jano and Mental Physix.

2013 San Diego Instructor + Live Music Schedule:

  • August 4 – Tracey Stockalper & Jenn Perell / Music by Mike Stockalper
  • August 11 – Sarah Haugton / Music by Luke Williams
  • August 18 – Ashton Szabo / Music by Steve Gold
  • August 25 – Jano Galindo / Music by DJ Golden Love
  • September 1 – (Labor Day Weekend) Ashley Disharoon / Music by DJ Jano
  • September 8 – Katie Brauer / Mental Physix – FREE DAY thanks to the generosity of Yoga Six!

Event Day Schedule:

  • 8:30 am: Registration opens + Music starts
  • 8:50–10:20 am: Camp Yoga Rocks for the Kids Presented by Next Generation Yoga (while Mom and Dad practice)
  • 9:00-10:15 am: Yoga and Live Music
  • 10:15-10:30 am: Music and visit wellness vendors

What’s cool about this event is it’s not only a celebration of yoga, music and the great outdoors, it’s a celebration in support of organizations that empower young people to reach their full potential through yoga, nutrition, environmental projects and service. Aside from offering the Camp Yoga Rock The Park Kids Yoga Class, Yoga Rocks The Park supports the Sean O’Shea Foundation who is committed to bringing yoga programs to public, private and charter schools, rehab centers, juvenile court appointed schools, pregnant teen programs, and hospitals. Their goal is to empower youth through yoga, nutrition and optimistic teachings that help to develop life skills that can enable youth to take responsibility for their life, develop respect for themselves and others, and have confidence in their own potential.

The second beneficiary of this event is the global organization, Kids for Peace (that happens to be headquartered locally in San Diego), on a mission to cultivate every child’s innate ability to foster peace through cross-cultural experiences and hands-on arts, service and environmental projects. Guided by the mission of Kids for Peace, our programs emphasize youth leadership, cross-cultural experiences, arts, service and caring for our earth.

“It is so heartwarming when I find organizations spreading a similar mission as the Sean O’Shea Foundation; wellness and the joy for life! We are proud to partner with “Yoga Rocks the Park” in San Diego this summer and we look forward to meeting new friends from the yoga community. We are pleased to be sharing our mission and work with the community and hope many of you join the Sean O’Shea Foundation, recently voted the Top Rated 2013 Nonprofit,” commented Gloria O’Shea, Sean O’Shea Foundation Founder and Executive Director.

The September 8th event will be a free day for the entire community and will be presented by Yoga Six.

Tickets are available for advance purchase on the event website at http://www.yogarocksthepark.com for $12 (cost is $15 at the park). YRP is now offering special discounted individual and family season passes available for purchase on the event website through August 19, 2013.

Complete event details can be found at www.yogarocksthepark.com!

1000840_595694137118360_1913824212_nFree Music!

YRP San Diego Artist Luke Williams NOW featured in Yoga Rocks The Park Sounds of Summer on Yogi Tunes. Get your exclusive FREE DOWNLOAD now off his upcoming debut album, “From A Learning Heart”