Letting Go of Fear / Embracing Love : Vital for Creativity, Health & /Flow / My Canyon Ranch Creativity Retreat Takeways & Journal Prompts

My sweet baby James (now 16-yrs-old!) came to my 3rd Creativity Retreat @CanyonRanchWoodside this August!

My third retreat at Canyon Ranch Woodside was magical! Its unique location—nestled within a Redwood tree forest—was particularly healing this time. Today's noise, division, and strife, make it harder to let go of triggered, fear-based thinking and behaviors. As a writer, I know how fear and anxiety thwart authentic writing and foster procrastination. I'm also a yoga teacher, and see how many regular students need additional breathing cues and often can't relax until mid-way through a class. It's just hard to reset, reboot, relax, and unwind with so much going on in the world. A 24-7 news cycle that sends alerts, often accompanied by dramatic music, videos, and talking heads declaring doom or revenge, doesn't help, does it? Sure, we can take a yoga class, walk in a park, or cut off the TV/radio/phone to get a break from news for a day ... but inevitably, a co-worker, or a well-intentioned friend, or family member will remind us of something horrible that has occurred or an incident they are angry /frightened about, and our short respite is blown, right? And if the news is close to home, or particularly upsetting, it may stay in our mind (that spirals with similar scenarios) for the rest of the week—thwarting sleep, increasing blood pressure, shortening breath, triggering sugar spikes and addictive or reactive behaviors—while reducing an ability to be present, calm, grateful, mindful, focused, etc.

Nothing good comes from an ever-present state of fear and anxiety. Not A Thing.

So, how do we let go of anxious thoughts in a world gone mad? We create an inner sanctuary. It's a creation. And to create—like all artists do—we must embrace a flexible mindset, be open to new ideas, realities, viewpoints, and honor our inner preferences and sensitivities to set boundaries and allow ourselves to move in our unique direction toward what inspires, uplifts, and helps us to feel good.

While I've lead three retreats entitled "Unlock Your Potential Using Creative Flow" ... this retreat held more meaning for me. Perhaps it was due to an abundance of stress I've experienced from taking on more than I should for nearly a year. And even though I prioritize stress relief daily via meditation, yoga, journaling, and nature walks, my anxiety spiked with every ding from my phone, or with every well-meaning friend who lamented about crime, tax bills, rent hikes, stocks, separations, diagnoses, accidents, or layoffs—news that seemed to have the ability to alter the trajectory of my day/life if I let it.

And that's the key: If I let it.

A new perspective is gained while looking up into the branches of an ancient Redwood Tree that endured multiple fires. The Djessari Resident Program kindly lets Canyon Ranch guests hike on their private oasis of 583 acres where artists of all kinds work via grants on projects, and often leave artwork behind to inspire future artists.

An author within the Djessari Resident Program, left a page behind from a book she wrote with the assistance of a Djessari grant. This page, nestled within a Redwood hollow, was left in the whimsical area of the Djessari forrest that is filled with fairy and elf art. A magical rainbow orb appeared as I shot the photo—a sign to keep writing perhaps?

Zooming out from this modern world allows us to come back in with more compassion, self-love, self awareness, ability to set boundaries with love, and confidence to create a life we love with steps to take for self-care and resilience. So, my workshop entitled "Fear vs Love" felt even more pertinent this year. And the packed room with people yearning to let go of stress was humbling. We all embraced my breathing cues followed by journal questions with gusto. Coming back to center with clarity is priceless. Afterwards, most ate an exquisite dinner by a Michelin star-ranked chef, then walked around the property at sunset: taking in the ancient Redwood forest where deer with massive antlers wander in search of food in the undergrowth and hawks and owls circle above. A sound bath and restorative yoga class afterwards sealed in a sense of inner peace. As my son and I walked to our tree house, the "Sturgeon" full moon greeted us with brilliant light between the Redwoods. Chill bumps formed on my arms. I reminded myself there is still so much beauty and magic on earth and my focus is up to me.

Breathwork & Journal Prompts Just for YOU :

If you're still reading this post, then you likely seek more tools to relieve stress and anxiety right now. Here are my top tools (and journal questions in the accompanying photo) to reduce stress hormones quickly, improve focus, sleep, and, over time, assist with confidence, worthiness, and the ability to recognize those trigger people in your life so you can set healthy boundaries. Feel free to print out this page and my journal questions underneath. Dedicate a daily five minute breath practice for one month. Set aside a day or two to journal each week as well. Send me a note to let me know how it goes!

Lots of love! L xo

Deep Breathing is miraculous!

• Quiet Breathing. If you are feeling panicked, but do not have privacy, you can still center yourself with quiet breathing techniques. Breathwork does not need to be dramatic or require a cushion, crossed legs, chanting, or loud breathing to lower your stress. In fact, this breathwork can be done while you are in a meeting, parked car, or even at a dinner party where the talk is triggering. Try it: Inhale through your nose, let your belly rise, imagine your diaphragm lowering, fill your lungs, then count to five. HOLD. Imagine gold light filling your mind. Exhale slowly through your nose and mentally send that golden, healing energy to every cell of your body, focussing on any area that is particularly tight—maybe your jaw, neck, shoulders, wrists, etc. Repeat three or four times. Then look around you, smile, and say: "Everyone is on their own journey and where they are is OK."
  

• Body Scan with Breath. This one can be done alone, in a private setting, or even as you fall asleep. It can be done among others, however, you'll likely not exhale with a snoring sound if you are trying not to draw attention to yourself. :) I prefer to do this one alone, or in a yoga class, lying down, with arms outstretched, palms up. I often teach this with my yoga students from a Los Angeles hospital, who sometimes utilize a bolster, blanket, or eye pillow for additional comfort. Inhale through your nose, let your belly rise like dough, fill your lungs, let your shoulders rise to your ears, HOLD. Count to five. Exhale slowly from your nose and make a snoring sound in your throat, it sounds like the ocean. Do this three more times as you relax your shoulders, jaw, belly, wrists, ankles, base of your head. Let the earth support you. Open your arms wider, palms up, Open your heart space. Continue to breathe this way. It's called "Ujjayi" breath, and is warm, soothing, healing. Mentally scan your body from the tips of your toes to the tip of your head and down your back and all your organs. This scan takes about 30 seconds to one minute. Don't think, just let the mind wander over the body, and where it pauses, send this heated breath there. These places may hold tension, tightness, constrictions, blockages. You may sense tightness in your chest, belly, neck, jaw, joints—or even have a lingering injury—mentally send the heated exhale to these areas and ask that they open, allow healing in, let go of limiting beliefs. Continue to breathe love into these areas and into your heart space. Mentally wrap a loving energetic orb, like a favorite blanket, around your body. Feel yourself in a loving hug from someone who loves you unconditionally. Hear them say: "You are wonderful. I love you." Stay here as long as you like. When ready, wiggle your fingers, wiggle your toes, place your hands on your heart and mentally say: "My health is a divine gift to everyone in my life. I accept healing and unconditional love."
  

• Journal Questions from my "Fear vs Love" fireside chat at my Canyon Ranch creativity retreat:
  

  

  This is the handout given to guests ... forgive the grey and creases! I only had one left after the weekend...Let me know if these prompts helped. I have another page of questions that will be used in a future journal. :) Have a wonderful day! LKR