Tiny Meditations: Universe

Universe Meditation

A simple thought can deepen your meditation. I love reading The Radiance Sutras by Lorin Roche.  It has lots of these little nuggets that can just open your mind.

Close your eyes
Focus on your breath
Repeat these words quietly to yourself, or
Simply think of the universe as the biggest magic show that you’ve ever witnessed.

How do you meditate?

Pose of the Week: Makarasana

Dolphin PoseSo you want too upside down but you’re scared, or you don’t think you’re strong enough.  Never fear! Mo is here to save the day!

Well not me, dolphin pose. You start in downward facing dog.

  • pull the heels to the ground
  • press the hips to the sky (up and back)
  • pressing into the finger tips grip the mat
  • pressing the chest toward the thigh, engage the core and come down to the forearms.

TADA!!!Downward Facing Dog

If you feel pressure in the lower back bend the knees. Try to keep the ears in line with the
biceps.  As you get comfortable you may rest the head lightly on the ground between the forearms.  If you feel too much pressure in shoulders you can practice downward facing dog and shoulder openers to prepare for dolphin.

For more on dolphin pose including tips, benefits and contraindications see this article or this one.

What is your favorite inversion?


December Sunrise: Virtual Vegan Potluck

December to me means citrus!  In the and of forever summer December means fresh squeezed orange juice and eating lots of grapefruits.  I was very excited to see that citrus was the featured ingredient in this Virtual Vegan Potluck.  So I decided to spice up my orange juice and make a beverage.


Welcome to Virtual Vegan Potluck Citrus Edition.  Welcome to Live Life Fully! where I share healthy living tips, yoga and recipes in the hopes of inspiring you to live a full and happy life.  I hope you have enjoyed the recipes so far and will continue to peruse the remaining courses.  If you would like to start from the beginning click here.

December Sunrise
Today I am bringing a little drink I like to call December Sunrise to the potluck.  I had the idea to make my orange juice pink and minty.  So I added blueberries and mint and ended up with a tart and refreshing drink.  If you would like you can add water and the sweetener of your choice.

mint leavesIngredients

2 handful of mint leaves
1/4 cup blue berries
2 cups orange juice
2 cups ice
Sweetener (optional) (stevia agave etc)



1. Crush mint leaves and blueberries
2.  Add orange juice
3. Add ice
4. Stir
5. Add sweetener to desired sweetness.
6. Serve and enjoy

December Sunrise2 December Sunrise1

Please visit the other blogs to enjoy the rest of the dishes in the potluck.



Confession:  I added white wine to my cocktail and called it sangria.

Last year’s entry:

Curried potatoes with chick peas

Curried potatoes with chick peas

Pose of the Week: Breakthroughs

What you see in the video above is nothing short of a miracle.  I have been working really hard on this pose (and inversions in general) and felt like I wasn’t making progress.  I can teach these poses and my students do them so well but actually doing it is another story completely.  To be fair I have fibromyalgia, endometriosis and recently suffered the scourge of chikungunya.  Getting out of bed is hard.

So today when I stepped on the mat I didn’t expect much.  In addition to the physical challenges I have a host of emotional and mental issues holding me back.  One of the main ones is the tightness in my chest from the grief of the loss of my brother and a bunch of other stuff.  I really needed to be upside down so I set the camera and stepped on my mat.  I was ready to review the video and criticize myself.  But I was pleasantly surprised.

As my legs lifted off the ground I felt my chest open and my gaze was fixed. I breathed and kept going.  I started pulling my left leg forward, and instead of falling like I normally did I was fine.  It felt great.  I wasn’t afraid like I normally am.  I didn’t feel like I was going to break my neck (thanks mom).  I didn’t feel like I was struggling.  I felt like I that moment everything was perfect.

Whatever you’re going through, as impossible as it may seem, keep going! A breakthrough is coming.

Have you experienced any breakthroughs recently?

Coconut Lentil soup with plantains


It’s December and I’m super busy. Last year I shared this recipe and it was a big hit. So I’m just going to reblog this. Coconut, lentils and plantains. Try it your mouth will thank you.

Originally posted on Live Life Fully!:

I tried to get this post our earlier. I wrote out the entire thing using the app on my tablet then lost it when my tablet synced.  This was over a week ago and I’ve been super busy since.  Here goes….

My best friend came to visit me for a week to celebrate my birthday, she is awesome!  She had a cold so I wanted to make her something warm and soothing.  I was going to make curried lentil soup but I decided to use plain turmeric powder instead because my stomach was feeling weird.   The result was this super yummy soup that I just could not get enough of.

Serves 4 to 6

Cocoonut lentil Soup Ingredients

2 cups lentils
2 plantains
1 large carrot
2 large potatoes
2 garlic cloves crushed
1 tsp turmeric powder
1/2 tsp rosemary
1/2 tsp thyme
1 tsp salt
2 tbsp olive oil
1 cup coconut…

View original 182 more words

WHY?: Because we still need to….

In the summer of 1997, I was thirteen. I was attending internet summer workshop, sponsored by the phone company, and I felt cool.  I was in the city by myself, true independence.  I would meet my dad at his office and sometimes I would ride home with him, but most times he would let me take the bus home with my friends.  I knew all the words to Puff Daddy’s I’ll be missing you.  I could be guaranteed that this song would play at least twice during the hour bus ride home.  I would sing along with my friends hoping that I would never have to miss someone like they missed Biggie.

Then this girl named Gisele was raped and killed in her house. She was 16. Her parents came home to find her dead in their kitchen.  People called my mom crazy for letting me go an hour away by myself. She said that I would be fine.  I went to workshop and we all talked about how we were not scared but we would think about locking the doors when we were home alone.

Then another girl was raped, killed and buried in a shallow grave at 6 am in a completely different part of the island.  She was going to buy bread just down the street.  Things were getting crazy at this point.  There was a national outcry.  A march was organized.

Women, children and men came from across the island to march against sexual violence.  My mom said I could go if my dad went with me.  I went to his office after internet workshop and in one of those rare moments where he knew I needed this he dropped everything and went with me.  We were late and joined the end of the march and the rally.  I was scared but determined.  My dad held my hand.

Then we ran into one of my dad’s friends.  He asked if I was my dad’s girlfriend.  My jaw dropped.  My father said that I was his daughter and while he liked women young he wasn’t sick.  To this day I am shocked that this man thought it was an appropriate joke to make in front of a young girl at an event protesting violence against young women.  (To be clear at 13 I looked 10 at most. I always wore loose fitting clothes because I didn’t want anyone noticing my developing body.)

I grew up. I went away to college.  I learned about zebras.  I had to fend off drunk guys at parties.  I learned the ways of the world.  I became a yoga teacher.

Now I walk around all day in yoga clothes in a country where thousands of women parade in carnival costumes more revealing that a string bikini.  Most times I feel safe to walk the streets.  I do not take unnecessary risks.  I do not go down empty streets alone, I lock my doors.  I do not tell everyone where I live.  I am careful about what I post on social media.

I get rude comments walking through town.  Most are from men who do not know how to relate to women.  One comment a few months ago got me really angry.  As I was rushing from one yoga class to another one man just had to let me know that I “needed to be raped.” We went on to explain loudly to all who would listen that I would never learn to stop dressing so revealing unless one or more men held me and raped me.  How dare he! But how many other people think along those lines.  We hear all the time “she asked for it.”

When 13 year old me marched with my dad in 1997 I marched so my daughter would not have to march.  I want to live in a world we we don’t need women’s rights advocates.  I want to live in a world where everyone is free to love and be loved.  I want to live in a world where relationships are about love and mutual understanding instead of a struggle for power and dominance over others.  I want many things.

Yoga teaches us to get to where you want to go you have to first accept where you are.  We live in a world where violence against women is real.  The first step to preventing violence against women is awareness.  My friend Laura Jayne Parson wants to raise awareness and I support her.

In the summer of 2015, 19 years after my first march, Laura will run across America to raise awareness for sexual violence prevention.  She will start in San Diego and Run to New York.  She will try to break the record and do the entire thing in 68 days.  I think she can do it.  In the perfect world I would take 3 months away from my life and drive with her the entire way.  At night we would do yoga together and I would massage her tired legs.  I would make her ice baths, smoothies and anything else she wants.  I cannot do all these things but I can blog.  I can tell you about it and you can help.  Then you can tell your friends and they can help.

Why? Because in 2014 we are still talking about this.  We are still talking about it because we have to.  When Laura started planning the run and looking for sponsors she got companies who were very interested in supporting the run until they found out it was to raise awareness for sexual violence prevention, then they were not ashamed to say that their company could not be affiliated with this cause.  Because there are people would rather not talk about this and pretend that sexual violence does not exist. Because in 2014 we still need people Laura to stand for what they believe in.   Because the statistics are shocking.  Look them up for yourself.  Because sexual violence is real.  Because…..

Laura is awesome and I support her. If you want to know what this has to do with yoga or healthy lifestyle, let me try to explain.  To be healthy we have to take care of our emotional as well as our physical body.  Often our emotional issues will manifest as tightness in the body.  By dealing with the emotions we can rid our body of this tightness and progress in our physical practice.

So there you have it. Help Laura in her quest.  If you would like to help you can do one of the following:

  1. Buy my yoga for runners video.  All proceeds go to the run.
  2. Donate to the run, by visiting the GoFundMe site.
  3. Buy something from  #2015RunAcrossAmerica Amazon wishlist
  4. Volunteer to  run with Laura, drive a support vehicle, or volunteer a place to stay,by completing the volunteer form
  5. Donate to RAINN here.

How will you help my friends Laura?

Happy Anniversary: 1 year


When I thought about celebrating the one year anniversary of the opening of my studio I knew I had to give back to the community. While I reach more people from my ‘hometown’ of Mon Repos came to yoga I am very thankful for all the support I have received from the community. From the owners of the building where my studio is located to the people who meet me on the street, I have received an outpouring of support.

To say thank you I will host a fundraiser for the Mon Repos Community After School Programme in the form of donations based yoga.  We will start off with an open house and games for the kids. Then we will have a one hour yoga class and finally a half hour guided relaxation. There will be refreshments on sale and hopefully some cool door prizes. If you or someone you know would like to get involved please contact me at Sayanayog@gmail.com

Milkshakes!!! Vegan, gluten free

I never really got this song but it reminded me of rich decadent milkshakes that I could no longer have. Also let’s get this out of the way: I AM A VANILLA MILKSHAKE GIRL but every once in a while I need a chocolate milkshake. In the land of endless summer it’s been really hot, so I created an easy vegan, gluten free version. Use stevia or skip sweeteners all together for even less calories. Apparently my body cannot handle stevia so I will be mostly avoiding it. If anyone is interested on my take on stevia let me know and I will do a post about it.

When I make this again, I will probably add oatmeal and cashews but this version is great for a light refreshing drink.   Also my blender comes with these cute little cup and this is just enough ingredients to fill one cup.


1/2 Cup coconut milk

1 ripe banana

2 tsp cocoa powder

1tsp agave syrup



Place everything in a blender and blend until smooth.

What is your favorite flavor of milkshake?


30 to 30: Week 2

Friday was crazy! I taught lots of yoga and had to make it to see Derek Walcott’s Pantomime by 8pm.  I knew that I was forgetting something but I couldn’t figure out what.  Saturday morning I planned some quiet time but it was interrupted with emotional upheaval (note to self do not bring phone to quiet time). Finally last night as I drifted off to sleep I realized that I had not updated the blog with week 2 of my 30 days of gratitude.  I’m sorry I’ve been a bad blogger.  Here goes:

Just when I was starting to feel like my old self and getting a good handle on managing fibromyalgia, I got stricken with chikungunya. Even though I spend most of my days in pain, I am still surprised by what my body can do.

This is how I wake up: with a giant head of hair. My hair can be so difficult to manage but it has taught me so much and I love it.

Day 7 of #30daysofgratitude. I'm so #thankful for my mom. She loves me unconditionally and that is all I need.

A photo posted by Monetta (@sweetlifeslu) on

When things were hard and my allergies and medical needs were beyond what my mom could afford, I used to thing that I was meant to go to some other parents. My mom jokes that I am really a princess and somewhere a king and queen are missing the heir to their kingdom, that’s why she can’t afford me. But really I could not have gone anywhere else because she gives me what money could never by: unconditional love and support. When I was getting job offers in January she said “give yoga 1 year”. Without her I would not be living me dream.

I am forever grateful that one day on Eagle I became friends with the kindest, gentlest most warm hearted soul on earth. Words can never describe how much she means to me.

I'm thankful for new friends. Day 9 of #30daysofgratitude

A photo posted by Monetta (@sweetlifeslu) on

It’s hard to make friends after 30. It’s even harder to make good friends who still know how to play and be silly. I’m thankful for every new friend I make.

Day 10 of #30daysofgratitude. I'm thankful for my body. It's been through a lot and keeps getting stronger.

A photo posted by Monetta (@sweetlifeslu) on

I am really amazed at my body’s strength. The past 5 years I’ve had a lot of barely able to walk moments, 2 abdominal surgeries, many ER visits, diagnosed with 3 chronic illnesses. Somehow I’ve healed and I am stronger than ever!

Day 11 of #30daysofgratitude to 30. So #grateful for a night out. They happen so rarely

A photo posted by Monetta (@sweetlifeslu) on

I realized on Friday that I hadn’t been out in 6 months and before that 5 months. My outings are few, so I’m really grateful when they do happen.

What are you thankful for?