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Alternate Nostril Breathing is a great way to feel more balanced, ground yourself and re-charge your body, mind and spirit. This breathwork is extremely grounding and soothing to the subtle body. It helps to dissolve blockages in our subtle body. In our subtle body, we have three main energy channels, called nadis, known most commonly as: Pingala, Ida and Sushumna. The Sushhmna is the central channel that runs up and down along the spine. The right side of the body houses the pingala and is described as: masculine, warm, passive, yang, exciting, rational and mathematical. The left side of the body houses the ida and is described as: feminine, lunar, cool, active, yin, calming, inward-directed, emotional, subjective, intuitive, and spatial. This breathwork allows us to unite these two sides and hopefully allow our energy to flow more freely through the Sushumna.

Begin in a comfortable seated position with an upright spine so your breath can move easily through the body. Rest your left hand on your lap. Hold up your right hand. Place your thumb on your right nostril and your ring finger on your left nostril. Let your pointer and middle fingers remain at the bridge of your nose.
Seal off your right nostril and breathe in through your left nostril. Then alternate, seal off your left nostril and breathe out your right nostril.
Keep your left nostril sealed, and breathe in through your right. Then alternate, seal off your right nostril and breathe out your left. Keep the right nostril sealed, and breathe in your left. Then, alternate, seal off your left nostril and breathe out your right nostril.
Keep alternating between each nostril inhaling and exhaling. If it feels natural, try to pause inbetween each inhale-exhale and exhale-inhale.

Try this for about 1 minute.

Namaste,
Ashley

Did this help? Any inspiration? Let me know in the comments!

Often times we get so used to our normal routine that it’s hard for us to break free from it. We do things a certain way because we know what results they will bring, and we like that. When someone comes in and does it differently we are jolted, upset or frustrated. This could be something as small as your husband making the bed differently than you do, your housekeeper putting away your clothes in the wrong drawers or your manager fixing a few words on your presentation. Everyone does it differently, the challenge is learning to accept that and to not be bound to your routine.

Break free from your routine. Take a different path to work. If you paint in a studio, try painting outside. If you write at your desk at home, take your computer to a coffee shop. Mixing up your routine, even in the smallest way, will help you think differently and may lead you to thinking about your creative project differently. Often times we think outside of the box when we are physically taken out of that box.

XO,
Natalie

http://www.natalienotions.com
Let’s Connect: @NatalieNotions

Today we honor our freedom. Our freedom gives us the right to create. What will you create today?

Namaste,
Ashley

We all love our technology and social media “connecting” platforms. The way we connect with each other and ourselves is changing every day. I don’t need to go on about how technology is making us more disconnected from real human connection, we all seem to know and get that by now. But what is it doing to our creativity? Is it really inspiring us to be more creative?

Just like anyone else I use the internet to do research. I research a topic I’m writing about, I look up what brands are doing on social media to gain inspiration and insight, and I follow people who are doing things I admire. Without realizing it all of the time, this connecting is actually making me disconnected from my true creative self. It’s pulling me away from my thoughts and into someone else’s. It’s always great to get inspiration from somewhere, but it’s even better when you can get it from yourself.

Try to find time to disconnect this week. Don’t check your Facebook, update your Instagram or see what’s happening on Twitter. Instead, put the phone down and revel in your own thoughts. Let your creativity lead you.

XO,
Natalie

Beginning is hard. However, if we don’t begin, how do we create? Doing this meditation allows you to practice beginning again. Starting over. You’ll find that every beginning is unique and different. Just like every moment is unique and different. So let’s begin!
Find a comfortable seat. Breathe deeply in, and breathe deeply out. Notice your breath in, and notice your breath out. As you breathe in, count your breath 1. As you breathe out, count your breath 1. As you breathe in, count your breath 2. As you breathe out, count your breath 2. As you breathe in, count your breath 3. As you breathe out, count your breath 3. Continue like this. If you lose track of your count or if you find yourself distracted by your thoughts, begin again at 1. This may happen many times, over and over. We are practicing the art of beginning!

How did this work for you? Leave in the comments below.

Namaste,
Ashley

This pose is called Viparita Karani, most commonly known as Legs-Up-The-Wall-Pose or Waterfall Pose.
This asana (pose) is great for relaxing the body, mind and heart by relaxing the nervous system, pacifying your arms and legs (which are usually in motion) and giving yourself an opportunity to slow down and breathe. The element of creativity is water. Water is flowing and fluid. Being able to “go with the flow” is part of our creative nature. In the moment of deepest relaxation, our true creativity can be awakened and set free. Enjoy the deeply calming benefits of this posture and allow your creativity to flow.

Begin by sitting down next to a wall, right hip against the wall, knees bent in toward your chest & feet on the ground. From here, lay on your left side with knees hugged in toward your body and your bum against the wall. From this side lying position, roll onto your back and lift the legs up the wall. If you feel comfortable, remain here. If this feels like a hamstring stretch, move your bum away from the wall slightly and bend your knees any amount so your legs feel relaxed. Now that your legs are comfortable, let your arms rest by your sides and breathe deeply. This pose is an inversion, and your legs may feel slightly tingly after being here awhile- this is normal- it’s just your blood flowing in an opposite direction. Feel your whole body relax as if it were made only of water, adapting to any shape; flowing and fluid like a stream moving around a rock in its path. Imagine that your feet are the top of a waterfall, and your legs are the water rushing down into the pool of your belly. Feel your belly soften. Notice how your belly rises as you inhale and how your belly descends as you exhale. Feel the chest soften and relax. Notice any sense of relaxation in your jaw or in your mouth. Feel the depth of your eyes relax in their sockets. Feel your eyes gently go out of focus. Feel any sense of space in between your eyebrows and across your forehead. Feel the crown of your head relax. Feel back of the head get heavy. Feel the whole body surrender into the shape. Fluid and flowing like water. Remain here for 10 min or so. When you come out of the pose, notice how you feel and jot down the first thing that comes to mind on a piece of paper.

How did this exercise help you?
Let me know in comments below

Namaste,
Ashley

There’s a reason why people make vision boards and collect images of their desires. Visualization is one of the best tools to opening up your creativity and passion. Make a list of your desires and start collecting those images. Tear them out of magazines, take a photo, pin them to your Pinterest board or draw them. Gather images over the week or few weeks and add them to a desires folder. If you’re feeling crafty, make a vision board collage. Glue the images onto a poster board and hang it in your office or somewhere you will see it everyday.

I’m always daydreaming about taking a trip, so I have old postcards pinned to my cork board.

XO,

Natalie

I recently got back from a two week vacation in England and France. Getting away for awhile made me realize how important it is for your creativity to travel.

Traveling opens your mind to see a new part of the world, whether it’s a weekend trip to the next city over to discover local gems or jumping on a flight to a far off country. When you open your mind you’re more receptive to allowing creative thoughts to enter. Getting away from your comfort zone also opens the mind to think in different ways. Finding directions in an area you don’t know, watching unfamiliar faces, discovering a new culture and food. These can all trigger a creative thought and action. Travel also expands your mind and heart. You’re able to appreciate the world we live in and your unique life.

Plan a trip somewhere that will open your creative mind. Take a weekend camping trip in the mountains. Rent a beach house and relax by the ocean. Explore ancient ruins. Whatever gets your creativity going, plan that trip and go.

XO,

Natalie

Surya Namaskar A means  Sun Salutation A.  A Sun Salutation is a series of postures that are linked together by breaths, creating a powerful series of movements that are a catalyst for transformation.  These movements heat up the body, facilitate deep breathing and serve as an opportunity to shift your perspective.  I like to think as Sun Salutations as a moving meditation, allowing us to experience what it is like to be in the flow of movement and the in the flow of our creative seat.

Today we are going to do a Half-Sun Salutation A.  Begin at the top of your mat in Mountain Pose.  Stand with your feet together and root your feet evenly into the earth.  Feel the strength of your legs and notice how your belly supports your backbody.  Open across your collarbones and allow the arms to relax down by your sides.  Lengthen all four sides of your neck evenly and feel the crown of your head extend toward the sky.  On your inhale, reach your arms out to the sides and up over your head, let your palms touch.  On your exhale, separate your arms out to the sides and forward fold- hinging from your hips- to your feet.  On your inhale, place your hands on your shins and extend your heart forward, lifting halfway.  On your exhale, forward fold over your legs again, belly to thighs, relax your head.  On your inhale open your arms like wings and rise all the way up, reaching your arms over your head, let your palms press together.  On your exhale, bring your hands down together in front of your heart in prayer.  Remain here for a couple of breaths standing tall in your Mountain Pose and notice how you feel.

Do 2 more rounds of 1/2 Surya Namaskar A.  Once you are done, observe any differences you may feel in your body, mind, heart.   Feel free to do some journaling about this- observe your breath, your physical, mental and emotional state.  Do you feel more inspired or more creative?  Do you feel energized?

Namaste,

Ashley

 

 

Begin by lying down on the ground. Feel the ground underneath your body supporting you as you rest into the ground. Allow the feet and legs to relax. Feel your back, hips, belly and chest relax. Feel your hands, arms and shoulders relax. Notice any relaxation in your jaw. Notice the width between your eyebrows and depth of your eyes. Feel the heaviness of your head. Begin to listen to your breath. Notice your inhale and notice your exhale. Notice any thoughts that cross your mind. Acknowledge them. Know that you are the author of your own story. What does your story look like? In this moment, can your story be peaceful, relaxing and calm? Can your body rest easily into the ground? Can your breath be smooth and steady? Bring yourself back to the moment and feel the temperature of the air on your skin. Soften your tongue in your mouth. Feel any relaxation in your temples. Notice the width across your forehead. Breathe deeply. Participate fully in the present moment. Allow yourself to be the author of your own experience.

Namaste,
Ashley