Day 20 – 20-20 Yoga & Meditation – The Dragon Dance

The year 2000 was the Year of the Dragon. It was also the year my beautiful daughter, Marina Jane, who passed away in 2008, was born. Twenty years. Twenty years goes by faster than we can even imagine doesn’t it? Where were you in the beginning of 2000? Where are you now in 2020? Where will you be in 20 years from now? Flow with with the rises and falls and simply enjoy the dance.

Mindfulness: Today is the day you get to open the letter you wrote yourself at the beginning of this 20-20 Yoga & Meditation. I hope you are inspired. I hope you are loved. I hope you are ready, more than ever, to just be you. I hope you will write yourself another letter and begin this program again, perhaps with your partner, your children, your work or play team or just with you in your jammies.

Movement: Yoga can be a beautiful way to express. The year 2000, the Year of the Dragon and the first time I was introduced to the Dragon Dance was in 2012, also the year of the Dragon. Afterwards, I laid on the ground and cried. Each time I dance this sequence, I know tears are sure to flow as beautifully as the asanas.

Enjoy the Beauty of the Dragon Dance

Since then I have come to realize that everyone does the Dragon Dance a little different, and yet it is much the same; each dance is graceful, beautiful, sad and joyful all at the same time. I wish you that beauty and grace through all of your joys and sorrows today, tomorrow and every day to come. Life is short, you might as well enjoy the dance.

Meditation: Remember the past and visualize the future. And then be sure to dance today.

More: If you or your team would like to book Janaia to speak at your next event or if would like assistance putting together an individualized program of Mindfulness, Movement and Meditation, you can contact her on her main website.

With the most gratitude anyone could ever offer, the light in my soul sees, appreciates and loves the light in your soul. Live your best life today. Namaste.

Thank you for sharing

Day 19 – 20-20 Yoga & Meditation – Pros and Cons

Life is a dance of rises, falls, twirls and swirls so let it be uniquely and beautifully you. Today there is no yoga and meditation video from me because you are going to create your own dance!

The whole point of doing this 20 days is for you to create and become: your life, your words, your work, your moves and your dance of life.  It is to be able to take what you love to do and how you like to move and intentionally become who you are meant to be; to be able to apply what you have mindfully, moved through and meditated on and create it in your daily life. I hope you are naturally more mindful of yourself and your surroundings, able to do yoga everywhere and meditate anytime to become aligned with yourself, your spirit, others and the world around you. 

One last tool that I use as a quick way to make decisions or trouble shoot a situation is PROS and CONS. My way is very different from the old pro-con-way.

Mindfulness: Bring to mind one area of your life life that is going well. What is one word that begins with PRO that can help you improve this area or that you would use to describe why it is going well? Some examples are PROficient, PROductive, PROactive, PROfessional, PROmising, PROmotion, PROtect, PROud, PROve, PROvide. Write this down.

Now, what is one world that begins with CON that you can apply to help you improve this area or that describes why this area is going well? Examples: CONstructive, CONsiderate, CONsistency, CONtrolled, CONfidence, CONsole, CONsult, CONtinue, CONform, CONsider.

If you would like more ideas, simply just google “words that begin with PRO” and then “words that begin with CON.”

Now, bring to mind a situation or area that is not working well or is lacking direction. Apply those same words. It’s quite magical to see how much our lives are like an ecosystem and how each aspect of our lives is intertwined. What you feed one and what you need in one is always what you are feeding and needing in another. You can do this the opposite way and choose your PRO and CON words for the aspect that is not going well and start applying this to every area of your life. Again you will see the magic as you create alignment and energy of this same word and how your entire life conspires for you to succeed.

As one who lives with PTSD and constantly dealing with tiggers, often unknown, I know that living with intention and fully understanding that my life is an ecosystem has been very important. I believe we all can live more peaceful, joyful and productive when we take the time to unravel and sort out our aspects and emotions and then intentionally choose positive change.

Movement: Tomorrow I will share with you a dance with flowing postures called the Dragon Dance, which is my unravelling of mind, body soul. Today I would like you to create your own dance using your favourite yoga moves. This might be feet up the wall for 20 minutes or your version of Dancing Warrior.

With your PRO-word and CON-word in front of you, written down, and each of your own SEVEN SEEDS FOR SUCCESS written down, think of one area of your life where you feel fulfilled and one area that you would like to improve or that you are carrying a lot of emotion and would like to release. Using your PRO and CON words, base your dance on that rise from fall and begin to visualize up and downward movements. Now, consider the last seven days and choose one movement for each SEED FOR SUCCESS based on your favourite postures and put them together and create your own dance. Put on your favourite music of any genre and just move, just dance. No one is watching you so just be you and do you. If you struggle with this, you can always turn on your your favourite class from the past 18 days. Or you can lie down in Shavasana and simply visualize a dance for your life with a smile on your face.

Meditation: Set your alarm for 20 minutes and sit in a comfortable position in silence and breathe gratitude for your perfect little ecosystem.

More: With all of your SEVEN SEEDS FOR SUCCESS and your PROS and CONS written out in front of you, gather some old magazines, a poster paper, glue and scissors and create a vision board. I used a canvas for mine (in the photo above and then glazed it afterwards). You can also write you words and phrases on this board if you wish so that you have them where you can read them. If you have friends who have done this journey with you, invite them to join you!

Thank you for sharing

Day 15 – 20-20 Yoga & Meditaton – Give to Receive – Seed #4


In order to take a full breath in, you have to let go and breathe out. What you desire or want might be right in front of you but if your hands are full, you cannot receive. One way or another create space so that you can receive. This can be done by giving or perhaps by simply releasing or letting go.

Seed #4 Give to Receive

The shadow of love is grief. They say that we are living until a certain age and then we spend the rest of our life dying. I believe that our first experience with grief, which comes in many different forms is part of this. Grief takes away our innocence and brings in a darkness of fear or the reality of a hurt so deep that it can scar us forever – and take away our breath. Breath is life. Without it, there is not life. Oxygen is the source of vitality that we need, and if you ask anyone who has felt deep grief they will tell you that during those moment you barely breathe, the breath is shallow. When you experience any type of grief or when you are in the heaviness or darkness of it, continue to surround yourself with love and continue to breathe deep, and eventually the light will shine in again.

Let this realization give you the grace to love others as well because you do not know what one is grieving at any given time. Be the source of love and life for others and, in return, life will be sourced to you.  Define what love is to you and use those words as a guide as to how you will live because when your shadow is heavy, you too will need each of those words to continue to breathe and to live – and LOVE.

Mindfulness: Because you are here to love, you must do what you love.  That is the bottom line. You are the only one who knows what this is and it is unique to you.  If you are not doing what you love in some way or creating love in some way, you will struggle to be any of those words that you chose to describe love. If you are struggling with what you should be doing, ask yourself what you would do if your cosmic purpose, your dharma, was done and you were only here to enjoy life with loving fearlessness and to create as much love as you can. What would you do? Start giving that; start receiving that; become that.

Movement: Occupational – Heart Chakra – Lead with the Heart

Meditation: Today’s meditation we will walk along the beach. Take 7 deep breaths fully in and fully out and with each one say LOVE IS… And then ask yourself if what you are creating and embarking on involve those words, if not, how can you create space for more of what you LOVE? 

More: Seed #4: Give what you want to receive.  Receive what you want to become.  Become what you want to give.  What will you let go of today to create space to receive? Write seven descriptions of what love is and give that each day.  

Return to 20-20 Yoga & Meditation for Transformation        

Thank you for sharing

Day 13 – 20-20 Yoga & Meditation – Know Your Personal Philosophy – Seed #2


I was excited for today because I know for sure that the very word you chose yesterday has already began to manifest in various ways in your life.  Perhaps you are looking for it, which is great, but because you asked for it, trust that it is and will continue to be provided.  

On this journey to your goal and when arrive, you are going to see many things. And what you see changes your vision. You will have to use, not only our eyes, but your intuition in order to stay on track. We already know the quote by ANAÏS NIN, “We don’t see things as they are, we see them as we are.”  This affects how we see things emotionally and mentally, with our physical sight and it also effects our dreams and imagination.

We are going to experience times where we have decisions to make and we seek reassurance. This is why it is important to have a personal philosophy.  Your personal philosophy is taking what you believe and have always believed to be important in order to maintain your integrity and not lose sight of your vision.  

Continue reading “Day 13 – 20-20 Yoga & Meditation – Know Your Personal Philosophy – Seed #2”
Thank you for sharing

Day 12 – 20-20 Yoga & Meditation – Need to Succeed – Seed #1


Up until now, the goal has been to try and expand your way of thinking from past beliefs that were maybe “within the box,” and instead go back to what you have always known “within your soul,” so that you can live your greatest and most authentic life with the success you deserve.  With this new sense of pureness of thought and confidence in yourself, I hope you will stay out of that box in order to remain uniquely you as you continue to create momentum towards your own goals and dreams.  The world needs your unique gift and your creation – I know this without a doubt. And this gift is what you know and what you seek to understand more of – and this is what you will be called to teach.

Start to visualize your endgame, your ending or your legacy that will live on way past your own life.  What do you really want to leave behind?  How do you want to be remembered?  Even if this is monetary, what do you hope each dollar left will offer those who are coming behind you? This will help you as you embark on this part of your journey, knowing that what you choose to do today will be part of the greater plan.

Seed #1 Your Need To Succeed

Mindfulness: No matter what your final goal or your immediate goal is, the ultimate reward that comes with achievement is always a feeling. This feeling is also what you need to succeed. Choose one word that is necessary for you to be at your best, to work your best and be most efficient, the word that will be your rope to get to the other side and what will be there when you arrive. What is the belief behind this need? This is also what you will more fully understand, what you will teach and it is what will live on, long after you are gone.

Example words: Peace, love, secure, respect, hope, enlightenment, wisdom, trust, protected, accomplished, complete, stability, faith, trust or connection. 

Is there a phrase behind this word that holds a belief? Example phrases: Everything we need to heal and prosper has been provided; therefore, I need to feel faithful to succeed or I need to feel connected to succeed or hope.  Another one: I know there is a greater purpose to my efforts, which is why I need to feel love in order to succeed or clarity for success.

Continue reading “Day 12 – 20-20 Yoga & Meditation – Need to Succeed – Seed #1”
Thank you for sharing

Day 8 – 20-20 Yoga & Meditation – Alignment

“Happiness is when what you think, what you say, and what you do are in harmony.”   -Mahatma Gandhi

Even though flying seems like the more difficult part, true success depends on the groundwork – the grounding. This includes what you do in the present in
preparation to soar, as well as planning how you are going to land.

In gymnastics, before one is taught how to fly, they are first taught how to jump, how to land – and how to fall. How aligned you remain the entire way, from beginning to end, will determine the landing.  groundwork – the grounding – and what you do in the present as preparation to soar and planning how you are going to land. I still call a wheel a bridge, because of my past as a gymnast, which was my introduction to learning to build strength, balance and flexibility in order to ground, fly land and fall – and get back up.

Mindfulness: When you say yes to something, you say no to something else.  Be sure that what you are saying no to is not your purpose, your essence, your dharma, your gift or what you know. And be sure what you are saying yes to is part of the solid foundation you will need when you are ready to fly.

What do you need to stop saying “yes” to because you think you “should” and yet it leaves you frail and empty?  What will you start saying “yes” to because it is what you know in your entire being and it provides you with strength and empowerment?  Each of us has a unique and individual gift, what is your gift? Say yes to that.

Alignment is Happiness
Continue reading “Day 8 – 20-20 Yoga & Meditation – Alignment”
Thank you for sharing

Day 7 – 20-20 Yoga & Mediation – Bridge to Present

We Don’t See Things As They Are, We See Them As We Are. –Anaïs Nin

As you begin to really open in your body through yoga and your mind through meditation you will notice a greater need for self-awareness throughout your days in order to avoid confusion, congestion and sometimes confliction – inner and outer.  Things that used to be “normal” may no longer seem so and situations that may have bothered you before, you no longer notice.  The next seven days will focus on the present and the power of the present. Today we will work on being present, enlightened and aware – without attachment.

Dancing in the Rain and Becoming the Change. A little under the weather today, you can see some fatigue in my body, but this is a great sequence for recovery from illness – especially a chest cold or flu.

Mindfulness: What do you know for sure today?  Why is this understanding or knowledge important to you?  How did this come to be?  What transformations have you noticed take place already in the past week: body, mind and soul?

You have a right to knowledge and understanding and then you have a right to detach from all that it brings.  Believe it or not, you know things that others don’t know because you know it as you. As much as there may be a responsibility that comes with knowledge, there also needs to be a surrender.  Learn to let go so that you can just be present in the knowing.  You don’t need to change everything or anything in one particular moment, change happens over time.  In order to be the change it has to become who you are.  

Continue reading “Day 7 – 20-20 Yoga & Mediation – Bridge to Present”
Thank you for sharing

Day 3 – 20-20 Yoga & Meditation – Surrender

Whatever transformation is occurring for you through the goal you set, it is something that you need – a new beginning of sorts.  

And now, give yourself permission to quit.

Mindfulness: Not giving ourselves permission to quit, or to soften, or step back and make adjustments that will serve our needs in the best possible way, is often why we find ourselves in need of a significant transformation or change.

Think of times where instead of treating yourself lovingly, you pushed through or perhaps even numbed?  How is your body is now seeing the effects of past abuse, your finances are seeing the effects of your ego or what have you become addicted to as a substitute for self-care:: food, cigarettes, alcohol or drugs? All instead of using your voice and becoming your own advocate. 

Giving yourself permission to quit means that before you jeopardize yourself in any way, you will listen to that little voice in your head and follow your gut instinct.  If a situation does not feel right, it usually isn’t.  Respect your own wisdom and the wisdom that is constantly offered to you by the Universe and surrender.  It is very important in these 20 days that you modify where you need to. Rest when you need to and push where you need to because this is your journey.

Continue reading “Day 3 – 20-20 Yoga & Meditation – Surrender”
Thank you for sharing

Give Me Twenty!

Sign up today for 20 days of 20 minutes of yoga and 20 minutes of meditation! Let’s transform together. Walk your talk and become the change you want to see. Whatever goal you set, make it happen with complete alignment of mind, body and soul through mindfulness, movement and meditation. Sign up at

Anyone can do 20, give me 20. Namaste.

Thank you for sharing

Seven Natural Remedies For – and Before – Cold and Flu Season

Cold and flu season has arrived, and with that comes the runny nose, sneezing, sore throat and worst of it all, the dreaded body aches. 

Did you know that when you are inflicted by a virus, your white blood cells rush to attack that virus, leaving your body unable to fend off inflammation?  The level of pain you experience could be an indication of the amount of inflammation that your body is fighting on a daily basis.  Which, could also be an indication of some lifestyle changes that are calling.  Below are seven remedies that can be used not only during and illness, but also before it strikes.

Help your cold and flu recovery with this 20 minute yoga and 20 minute meditation.
  • Fluids – Say yes to chicken soup, and be sure to add turmeric, ginger, carrot and celery.  You can also juice those four ingredients together and skip the soup. The combination is full of essential, disease-fighting nutrients, as well as is anti-inflammatory.  If you need a little sweetener, studies have shown that honey really can be effective, especially for children. So the honey-lemon tea, like Grandma used to make, is still a good idea. Electrolyte drinks are also a good choice if for any reason dehydration is a concern. When choosing, look for ones that have the least amount of sugar and most vitamin C.  The little packets full of nutrients can be added to a water bottle anytime.  Do your part in keeping your cells fed and hydrated so that they can work optimally in keeping you healthy.  
Continue reading “Seven Natural Remedies For – and Before – Cold and Flu Season”
Thank you for sharing