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Whatever we do or feel, our breath responds to it. I'd love for you to start imagining you have a built-in voice whispering b r e a t h e and you automatically gift yourself with little 💛love notes through out the day! Imagine!  I can promise you once you start being curious about soulful self-care and are willing to teach yourself to p a u s e (timers work) you will feel these 💛love notes tickle you and lift you up. Pausing and breathing are my pick-me-ups. The love I give to myself. I won't do without it! It's a simple practice. But practice it is. No, it won't work just nodding your head and move on😌. It's the 🌴Tiny Islands I love so much and we all can hop on anytime and anywhere. O.K. come with me right now: 🌴Let go of your battle
That's all. Don't worry if you think your breath isn't deep enough etc...let judgement go. Honor yourself for showing up! As you integrate this practice into your life you will learn to receive the breath as it is right for you. I'll inspire you!!! Promise! Don't compromise yourself! Always with 💗 Manuela PS: I just got back from SoulTreat in Sedona. Hosted by The Wellness Universe by two amazing women you don't want to miss. Anna Pereira and Shari Alyse created a highly gifted and soulful community, offering resources for well-being on all levels. I have not found anything like it before. Go check it out: www.thewellnessuniverse.com Use me as a reference if you like to join. I'd love to be connected with you there! AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions.
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The 20-second break is an awareness break. It's simply stopping what you are doing or thinking or saying or being for 20 seconds and using that 20 seconds to notice what is happening to you and around you.  It's similar to the advice: breath before speaking when you are upset or angry. But it takes it a bit further. It's one cool tool to help me cope with triggers causing stress in my life. I have a master-trigger-creator walking next to me almost 24/7. My daughter Sarina in her specialness, I’m telling you, is here for the sole purpose to teach me what I need to learn. These 20-sec breaks are my golden tool to not fall prey to feeling trapped and helpless when challenged. Living with a high function spectrum person is walking on thin ice. Triggers can fly around me like bugs under the street light on a summer night. With my awareness muscle strong I can manage to not to bite the hook, flip the switch and let freedom reside in my chest instead of burning up about half the time. The other half is the learning I need to do, well we all need to do until the end of time. Right? For me making tiny steps on my path and using my tools counts! I used the 20-sec break the other day to not burn up a relationship with a doctor I care for. If you want to read about this adventure, I wrote a blog about it. It was first published by #TheWellnessUniverse. To read it click here: http://bit.ly/2Yvy7mY Give it a try! It offers a maximum gain in self-awareness. It’s easy yet powerful. Let me know in the comments if it works, I always love to hear from you! AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions. She offers support for special moms in her private FB group. I believe in the power of a pause. I created my 🏝Tiny Islands because of that. To pause means taking care of ourselves. I'm talking about a meaningful pause. One that has the wisdom of yoga and mindfulness at it's core. One I choose not because I'm exhausted or grumpy or unmotivated but because it nourishes me. And because I care about how I feel. What I do on my 🏝Tiny Island fills me up with gold. It delivers the strength to sit on my horse and ride it, no matter how slowly. The energy I gain there doesn't allow for victim mode, or the lousy feeling of giving my power to the horse dragging me along.  Photo by Jochen - Pismo Beach, CA I know what I'm talking about. As a special needs parent I'm constantly giving and needed. Twenty-eight years is a life time of care taking. And the journey continues! I have understood destiny delivers what it delivers and we're responsible for our lives. I know how being energized feels. I'm not willing to live without it. This is one precious life we have! That's enough reason to practice!!! Right? Being exhausted is the pest of our time to almost everyone I talk to. Please hop on a 🏝Tiny Island and change that. Just a moment of time before you go to bed and in the morning before the to-dos catch up is the perfect time to start filling yourself up. Please don't underestimate the little things. I love Jon Kabat-Zinn's words: "The little things? The little moments? They aren't little." It's all connected to a life were soul full self-care is celebrated. And don't forget self-care is the sister to self-love! Pause now before you click off - read the poster again and follow it - it only takes a minute! 💡I don't shine if you don't shine! Always with love, Manuela AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions.  🏝 Tiny Islands I'm in the process of writing two books. One is about my healing journey with my daughter Sarina. The other about my 365 Tiny Island 🏝. They saved my life. My daughter was born a micro preemie in August of 1990. Her weight? One pound and fifteen ounces. I became a special mom to an extraordinary child. I thrive despite the challenges because I have created Tiny Islands for myself. 💗Self-Care delivers Self-Love. I know how it feels to have NO TIME. I know how it feels to give 24/7. I know how it feels to be exhausted. GIVING and RECEIVING must be balanced. You can't pour from an empty cup. I'm addicted to joy 💗 in my life. And JOY says: "please fill you cup." Every Day. 🏝Tiny Islands deliver that. But, you must be serious about Self-Love. Don't break from the challenge. You're important and needed. 👫👬👭👬 I have two places to connect with me: www.yogawithmanuela.com It’s for everyone. Sign up there for my newsletter. You will receive Tiny Islands and weekly inspirations. 👭👭👭 If you are special needs mom, looking for support I share all of the above and more in my free and private Facebook group: Never an Empty Nester? Join us here: http://bit.ly/2PncjsQ AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions.  Our consciousness contains all these roles and more: the hero and the lover. the hermit, the dictator, the wise woman and the fool. I don't know about you, but chances are you agree with me: I have been in all of those roles, sometimes all in one day ☺️. And I'd like to throw in the victim-verses-survivor role. A juicy one, especially applied to the day-by-day struggles, right? Thinking of my water leaks - I'm happy I caught the victim role on the spot, nailed it, dealt with it and sang 🎶 let it be... In my life I want to be able to see what role I take on - it's my choice. It might be triggered by circumstances, never the less I can self reflect and if I feel I was in the dark, recognize it, forgive myself and move to the light. Awareness is the key! Take a breath with me now - gift yourself a smile - and choose what role will serve you well today. And now sing with me 🎶let it be... let it be... 😆 👑 Walking tall, crown on! With love, Manuela Ps: If you have been thinking about practicing with me, hanging out with me in Sedona... the doors are closing. I can only promise it will be a real treat for your soul: Come join me at SoulTreat in Sedona: https://www.thewellnessuniverse.com/events/soultreat-2019-guests/ AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions.  Our plans never turn out as tasty as reality does - Ram Dass At first, I embraced these words with a full Yes! But a moment later I caught myself in a reflection of some of my plans which didn't turn out as I had hoped. Where I wanted something else as what I got. Was reality tasty? No, it wasn't - but it put me on a path where I was able to learn something valuable. A yogic lesson that's asking us to bring awareness to our expectations like when we want what others have and forget to appreciate what is already ours. To practice non - attachment is a life long practice, with fierce awareness at its core. It's of course not wrong to make plans but what expectation we attach to them can break us when not delivered. Stay open, stay in the flow and embrace what you have. It might taste different never the less it's rich in flavor. Don't forget to honor the present moment, because you focus too much on what the future should bring. Embrace what you have! Breathe and take your next step! 💗Much Love! Manuela PS: picture by my German friend Louisa - Armstrong Redwood Park, CA! PSS: Come join me at SoulTreat in Sedona: https://www.thewellnessuniverse.com/events/soultreat-2019-guests/ It's a retreat for your soul, grab a spot now! AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions.  I took this picture on Sunday, 2-17-19 on my hike in Annadel Park, Santa Rosa - It let me have more then a second of magic because I stopped to pay attention and say Thank you! Sometimes all we have to do is look up! And here's one action you can take that showers you with many seconds to do this: PAY ATTENTION Whatever you hold in your attention has a unique power to change your brain - and I know this to be true - it will change your life! Even if only one second at a time! Pause and feel it: ⭐️This breath ⭐️This moment ⭐️This miracle we call life Let it fill you up. It's all you've got! I don't shine if you don't shine! With 💗 Manuela Want to practice with me? Or meet me in person? Come join me at SoulTreat in Sedona: https://www.thewellnessuniverse.com/events/soultreat-2019-guests/ It's a retreat for your soul, grab a spot now! AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions. My arms stay open! I embrace a few things about getting older. Here are three of them: 1. I now understand that destiny delivers what it delivers and we're responsible for how we live our life. - Every Day! 2. Life keeps delivering pain. Just to have been hit hard once doesn't mean you won't be hit again. - Practice your surrender muscle! 3. A daily practice* of self-presence, self-care and self-love are essential to staying in the driver seat. - It's necessary! *Yoga is, of course, my # One! It delivers joy and is the antidote to the pain of all kinds. It's a transformational practice of body, mind, soul, and spirit. It's not tight to flexibility or shape or size or anything else for that matter. The only thing you need to ask yourself is: "Are you willing to be 100% present to who you are and what is happening in your life?" And if it's a yes, step on your mat!** My today's whisper embraces this learning. "No matter what", I keep saying to myself, "my arms stay open!" **🎊Stay tuned! I'm working on bringing Yoga to your living room. On Line! 💗Always with love, Manuela PS: The picture was taken by my friend Louisa🌷 at Lake Ilsanjo, Annadel Park Santa Rosa. I'm telling you, sometimes I'm close to paradise! Come join me at SoulTreat in Sedona: https://www.thewellnessuniverse.com/events/soultreat-2019-guests/ It's a retreat for your soul, grab a spot now! AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions. Connect with her here: www.yogawithmanuela.com
Are you a special needs mom? Join her free FB group here!  These words hold a truth we all can agree upon. For the following week, I chose to take them to heart. What it takes is the willingness to practice self-reflection and self-care. 🏝TINY ISLANDS are the times in my day I pause to practice self-reflection and self-care. There are endless possibilities you can do this:
1. How well did I love? Breathe and ask: Did you include yourself? Go love up on yourself if you forgot. 2. How well did you live? Breathe and ask: Did you have joy in your day? if not - go out look up at the sky and be in awe. 3. How deeply did I let go? Breathe and ask: Where did I get stuck in forgiving myself or others? Go and let it go. What we practice takes root. Join me! 🌷Always with love, Manuela Come join me at SoulTreat in Sedona: https://www.thewellnessuniverse.com/events/soultreat-2019-guests/ Manuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops and private sessions.
Today I have two whispers for you. I feel they are holding hands complementing each other: Forgiveness is giving up all hope of a better past. and If your compassion does not include yourself it is incomplete. both by Jack Kornfield.  "Forgiveness is giving up all hope of a better past." I have this quote on my wall, and it caught my eyes today. I find it to be the most important practice to do if we want not to be hunted by past events or fall prey to stirring old stuff up when we are triggered. I took a breath. The past? The thought often makes me move back in time to past events. But yesterday or even the moment before I sat down to write this belongs to the past too I thought. As I sat down as I do every day to do my Self Presence Exercise* before I start a project (I need to share with you - I promise I will!) the most immediate past kept popping up, and I used Jack Kornfields words to forgive myself. *Self Presence Exercise is part of my collection of 365 Tiny Islands, each island offering a moment to pause and refresh. Stay tuned, it's in the works. What happened? I had a very rough morning with my girl. She pushes boundaries, doesn't understand them and triggers me out of my favorite state of being - which is to be relaxed and joyful. But, I snapped at her. I lost it with her. I was unnecessarily loud and unfair. It was painful and ugly. And of course, I'm just a mother having enough. So I forgave myself and moved on. And I remembered these important words: If your compassion does not include yourself, it is incomplete. again by Jack Kornfield Without compassion for ourselves, how can we have compassion for others, right?  I hope you find one or both of these quotes to inspire you to forgive everything- yourself first then others and even the ones you can't stand right now!☺️ 🌷Always with love, Manuela Come join me for an amazing retreat of joy and healing at SoulTreat in Sedona: https://www.thewellnessuniverse.com/events/soultreat-2019-guests/ AuthorManuela Rohr is a writer and Yoga teacher/therapist BDY/EYU, C-IAYT. With roots in Germany she now lives with her husband and daughter in Santa Rosa, CA. She is the mother of a micro preemie girl and shares her healing journey in her blogs and teachings. She shares her transformational Yoga and Mindfulness lessons in workshops for special needs moms like her and private sessions. |
