Rolf is such a great and incredibly wise teacher. I found his book, Meditations from the Mat: Daily Reflections on the Path to Yoga, just after I turned 21. It’s an incredible book with 365 short essays meant to build on one another. I used the book as a guide while I was discovering meditation, and I’m so thankful for this incredible piece of art.   With his book and yoga institute, Rolf is one of the leading voices of modern yoga. He works with the US Military on sustainable care for the troops and meets one on one with his clients for yoga life coaching.   In this conversation, we talk about yoga and recovery, how the popularization of yoga is changing teachers today, and more. If you’ve being overwhelmed with stress and searching for balance in your life, this episode is full of insights. I cannot wait for you to listen and   Radically Wise Rolf   Getting sober at 26 and being introduced to the idea of living on purpose Being devoted to learning to live sober and finding meditation Teaching people of all ages who’ve experienced trauma   Radically Inspired Clarity   The mere desire to be of service moves you forward in your practice. Find balance by being content with whatever moment you’re in. You’re not going to find balance in tomorrow or yesterday. Balance is the moment you’re in now. You can let go of everything and still be there. You can let go and still be heart-centered.   Rolf Gates Answers…   How do you give the teachings to someone who has gone through trauma? What is happening with the popularization of yoga now? What are some words of wisdom that you live by?   Radically Loved Quotes   “Before meditation, I could only feel safe if I was jogging. If I sat still, I felt anxious.”   “These are the tools that teach you to become still and let go.”   “I’m not responsible for the outcome. I’m responsible for the invitation.”   “If they have to hear it 100 times, every time matters.”   A Little More About Our Guest   Rolf Gates is the co-founder of the Yoga + Recovery Conference, Esalen Institute, Big Sur CA and brought Yoga and Functional Stretching to the US Department of Defenses’ Tri- County Summit on Sustainability. As a former social worker and US Airborne Ranger who has practiced meditation for the last twenty years, Rolf brings his eclectic background to his practice and his teachings. Born in Manhattan, Rolf Gates grew up in the Boston area as an avid marathon runner, long distance cyclist and champion wrestler. Rolf and his work have now been featured in numerous magazines to include Yoga Journal, Natural Health and People Magazine and as one of Travel and Leisures’ Top 25 Yoga Studios Around the World. www.rolfgates.com/pages/home.html Be sure to subscribe to our weekly Radically Loved Updates and listen on iTunes to make sure you never miss an episode!

You manage to do many activities with full attention, but sometimes there is no mental relaxation. And there are other moments when your awareness seems to have expanded, but the mind is not sharp. Is it then possible to be totally aware, relaxed and happy, as well as have sharpness of intelligence at the same time? Yes, Yoga can help us to achieve this balanced state of awareness that gives clarity and sharpness of mind, as well as calmness and joy. Watch your ‘Thoughts’, they become words. Watch your ‘Words’, they become actions. Watch your ‘Actions’, they become habits. Watch your ‘Habits’, they become character. Watch your ‘Character’, for it becomes your Destiny. - Sri Sri Ravi Shankar These are valuable ‘watch’ words for leading a meaningful life. Yoga fine-tunes your mind to a state of relaxed awareness, to live joyfully in the present moment. Take charge of your mind with awareness But why is awareness important? When you act without awareness – you are like a sleepwalker, who doesn’t know where he is walking. You just act on the strongest impulse – your mind controls you. However, when you act with awareness, you are in control of your mind. Your senses become so clear that they can perceive better, see better, think better, hear better. Be established in awareness through Yoga Yoga attends to all aspects of our being – body, mind, breath, emotions and the inner Self. Awareness of breath establishes you in the present moment. Yoga maintains and energizes the body Yoga asanas contribute towards physical well-being. Yoga postures done with full awareness provides a gentle massage to all the internal organs, and leads you to a relaxed state of mind. In a relaxed and steady posture, you can feel a joyful expansion. Yoga helps you become aware of your body, including the pains or discomfort in any part of the body. It is possible to release the pain, by just taking your attention to it. The secret of awareness is to just watch everything that is going on in the body and mind - as a witness. Do not resist, but watch with a smile! Make your life a celebration - with Yoga! Regular practice of Yoga establishes you in the Self; you feel a sense of belongingness with everyone and everything in Creation. You are then at peace with yourself and everything around you. Enhance your good health and energy - by eating with awareness. When you are pre-occupied or feel upset, you tend to eat mindlessly. However when the mind is aware, you are conscious of what you eat and how much you take in. Yoga refines the mind and creates awareness The mind swings back and forth, from the past to the future, drowning you in a whirlpool of thoughts, worries, fears… An effective way to break this chain of thoughts is to become aware of the thoughts. Breath is a powerful tool to deal with the mind. You don’t have to run away to a forest or a cave, to calm down the mind. Yoga with asanas, pranayamas, meditation… can gently guide you on this inner journey. Yoga is the restraint of thought waves. ‘Yogaha chitta vritti nirodaha’(Patanjali Yoga Sutra, I,2) With Yoga, you can attain a pleasant and composed state of mind. When your mind is aware, you are sensitive to other’s feelings and to your surrounding. A clear mind is powerful like a beam, helping you to can take effective decisions. When the mind is calm, creativity dawns; productivity increases. Yoga cultures the speech and kindles dynamic action Living with awareness cultures your speech and actions. You acquire a skill in dealing with people and situations. You do not react to situations or what people say, but respond with calmness. When the mind is aware, you can be proactive instead of provocative - in your speech and actions. Often words just shoot out of the mouth. As you grow in the path of Yoga, your words become more powerful. Yoga leads you to Self-awareness

Eka Ekong is an internationally renowned yoga teacher and teacher trainer. She’s led yoga retreats and workshops around the world. Eka is a close friend of mine who has inspired me so much. The energy that Eka brings into the room at a yoga class made me want to create that energy and experience in my classes, and that’s just the beginning of how she’s inspired me.   With the recently launched Woke Magazine, Eka added Editor in Chief to her resume. I am thrilled to contribute to Woke Magazine and help her bring wellness to a diverse community.   In this episode we talk about the importance of the practice, working with a teacher, Eka’s journey and past career. We talk about everything, and I would love to hear your thoughts on our conversation.   Radically Woke Eka   Circling around the idea of, ‘Why am I here?’ Seeing yoga change her famous employer, and trying it for herself Reluctantly becoming a yoga teacher after taking teaching training simply to learn Creating Woke Magazine to bring wellness to people of color   Radically Inspired Clarity   The practice comes to you. It may be quiet, but it will come and change you. If you’re teaching 15-20 yoga classes a week, your energy changes. If you’re not able to be present, things start to become robotic. What is your intention as a yoga teacher? Do you just want to be in front of a class or do you want to provide a space for your students? If you want to teach, you need to learn first. Stop rushing to get your certification and get clear on your stuff.   Eka Ekong Answers…   How and when did you decide to become a yoga teacher? How do you keep the integrity of your yoga teaching? How can we bring our yoga off the mat?   Radically Loved Quotes   “It’s like you’re bumbling along in the dark and someone gives you a flashlight.”   “The practice has its own ideas and it will change you.”   “The integrity in how you teach comes through your integrity as a person.”   “How you live your life is your message.”   A Little More About Our Guest   When yoga found Eka Ekong, she was just out of college and working in the music industry. Burning herself out, climbing the ladder of “success”, Eka was introduced to yoga. After her first Savasana, something deep inside of her finally exhaled. She felt more embodied, capable and clear. She then practiced as much as she could, taking class at every opportunity. She began to have more sustained moments of grace and understanding of her purpose. Her yoga practice naturally led her to a different career, reshaped her relationships, and helped her find her voice. Yoga has helped Eka know the truth of who she is. It has been her companion through sadness, indecision, joyful and peaceful times. The more she practices, the more she connects to her spirit and remembers the interconnection of all of us. Find more at www.ekaekong.com and www.wearewoke.com/the-magazine   Be sure to subscribe to our weekly Radically Loved Updates and listen on iTunes to make sure you never miss an episode!

David’s research interests broadly focus on utilizing translational models to identify and characterize neurobiological substrates mediating psychopathology, to better predict outcomes and potential biologically-based diagnostic and therapeutic strategies for those suffering with mental illness. In this context, David has been specifically focusing on the study of mindfulness-based interventions in clinical settings, and the basic cognitive and neuroscientific mechanisms by which mindfulness-based practices function. We talk about how David began his studies, mindfulness from a scientific approach, and where true happiness is according to science. I would love to hear what you think about this episode. It confirmed what I felt the benefits of mindfulness are and taught me so much more.   Radically Curious David   Getting inspired to think about the mind and the brain and following his bliss Going on a 10-day silent retreat in his 20s after a college course on meditation Presenting his research to the Dalai Lama and what the Dalai Lama told him Finding his calling to bring mindfulness to mainstream medicine and science   Radically Inspired Clarity   In order to practice mindfulness, you don’t need to be a Buddhist. These practices help us reduce our attachments in the materialistic world we live in. Every moment counts. Each moment influences who you are right now. You decide how you look at the stressors in your life.   David Vago Answers…   What is mindfulness? What do you think about society and its state of unhappiness? What is  the role of compassion in this framework?   Radically Loved Quotes   “In this context of mindfulness, the goal is not to sit in a room on a cushion, the goal is to connect with other human beings.”   “The realization that there is no self can be very scary.”   “Our own happiness and well being comes from out altruistic motives, and that’s empirical research.”   “Each moment is made up of habits of perception and interpretation.”   A Little More About Our Guest   David Vago is an associate psychologist in the Functional Neuroimaging Laboratory (FNL), Brigham and Women’s Hospital (BWH) and instructor at Harvard Medical School. He has completed post-doctoral fellowships in the department of Psychiatry at BWH, the Utah Center for Mind-Body Interactions within the University of Utah Medical School, and the Stuart T. Hauser Research Training Program in Biological & Social Psychiatry. David has previously held the position of Senior Research Coordinator for the Mind & Life Institute and is currently a Mind and Life Fellow, supporting the Mind and Life mission by advising on strategy and programs. He received his Bachelors Degree in Brain and Cognitive Sciences in 1997 from the University of Rochester. In 2005, David received his Ph.D. in Cognitive and Neural Sciences with a specialization in learning and memory from the department of Psychology, University of Utah. www.davidvago.bwh.harvard.edu/ Be sure to subscribe to our weekly Radically Loved Updates and listen on iTunes to make sure you never miss an episode!

“Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.” ~Mandy Hale We all get stuck: paralyzed about a decision, unsure what choice to make. Stuck in resentment or disappointment we can’t quite recover from. Stuck in a plan that’s not working as anticipated. Stuck in a destructive, repetitive dynamic with family members, coworkers, or friends. Stuck makes things feel immovable, entrenched, even hopeless. The good news is, they aren’t. We human beings are actually extremely adept at getting unstuck, at seeing the same thing in new ways, discovering new insights and changing our attitudes, but we need some tools to create that movement. Here are some of my favorite ways to get unstuck. Keep them all in your toolkit, or experiment to see which ones work most powerfully for you. 1. IT's JUST PERFECT. Perfect? This dreadful, annoying, not-what-you-planned situation is perfect? Yup. It is. Your mind will figure out how if you point it in that direction. Say to yourself, “This situation is perfect because…” and brainstorm five reasons. Find the truth in each of them. Now what looks different? 2. MUSIC. Pick a favorite song and connect to the mood of that song. Play the song out loud or just think of it. Then apply the mood of the song to how you look at the situation. You might bring the spirit “What a Wonderful World” to the argument with your mother-in-law. Bring the mood of your favorite jazz piece to the last minute work assignment your boss just handed you. What feels different now? 3. MAKE IT FUN. Oh, if we all asked that question more… what a world we’d create. Brainstorm ten ideas that would make the situation more fun. Then pick a few and experiment with them. 4. DREAM. Ask your mind to work on the problem in your dreams. Put a dream journal next to the bed. Give yourself a few days for the dream to show up. It maybe obviously relevant or connected through the language of metaphor. 5. TRUTH. Just tell the truth, including the parts that feel scary and vulnerable to share. Including the parts you’ve been repressing or avoiding. That unfailingly shakes things up and breaks stagnation. Be diplomatic, be kind, be your wise and sensitive self–but state your truth. 6. SELF-CARE In difficult situations, we typically focus on how they (those other crazy people) should be different, how they are wrong. Bring your attention back to yourself. What do you need to do to take care of you? What do you need to protect your sanity, act in alignment with your integrity, and be the happy camper you want to be? Take care of your needs and watch your relationship to the situation change.

Meditation for Light and Bliss www.radicallyloved.com

Rock Your Bliss is a Yoga-Inspired coaching movement for your body and mind founded by Jacki Carr and Mary Beth LaRue. They foster a community through self-development practices, vulnerable conversations and conscious, creative play. These are two of the most inspiring women I know.   I can’t wait for you to listen to their story, the work that they’re doing in their business and in their own lives. We talk about really being honest, feeling free, and being aware of your unconscious beliefs.   Jacki and Mary Beth have a special perspective on relationships from their own amazing friendship to the relationships they have with female friends and spouses. If you’ve been thinking about your relationships and craving more openness and togetherness, this is such a great conversation to listen to.   Radically Blissful Jacki and Mary Beth   Having honest, hard conversations to break down barriers and become friends Creating the Rock Your Bliss retreat and realizing it was something bigger Recognizing the special spark with someone, instead of pleasing everyone   Radically Inspired Clarity   As teachers, we need to find our unique voice and drop the idea that we need to teach a certain way and look a certain way. Take a moment to get aware of what beliefs you’ve made that aren’t serving you.   Jacki and Mary Beth Answer…   How do you see your approach as a coach evolving now that you’re a parent? Why do we have such a hard time owning honesty? How do you balance your business and your relationship with your husband? What area in your life do you feel most free in?   Radically Loved Quotes   “We create the space we stand in and the generations to come.”   “My female relationships are the most important in the world to me.”   “Your heart expands. I keep remembering, there’s room.”   “I feel most free when I realize we’re all connected.” Mary Beth’s Top 10 Influential People In no particular order: My husband, Matt Anne Lamott My parents Jacki Carr Schuyler Grant Byron Katie Martha Winum Donna Farhi My brother Matt Wolcott and a plus one Elena Brower Jacki Carr’s Top 10 Influential People   1) Marti Carr (Mama) 2) Jack Carr (Dad) 3) Chris Hynes (sweet, sweet husband of mine) 4) My Grandma Paulin (Flower Girl in my wedding) 5) Susanne Conrad (Founder of Lightyear Leadership, formerly igolu) 6) Mary Beth LaRue (did you listen to the podcast, you get it?!) 7) Melinda and Kat Bailey Carr (little sisters) 8) Alex Christensen & Erin Thomas (college best friends when I was scared of women, they stuck by me) 9) Matt Hoglund (my other man, i.e. gay best friend) 10) Evergreen Hynes (our daughter, yes already!)   A Little More About Our Guests   Mary Beth LaRue is a yoga teacher, coach and writer. She’s an Iowa girl living blissfully in Silver Lake, Los Angeles with her husband and their lovable English bulldog, Rosy. Whether it’s through a sweaty yoga practice, a gratitude meditation, or a conversation over coffee about life goals, her mission is to lead people toward their bliss. Sustainable, fulfilling bliss.   Jacki Carr is a goal coach, writer, motivational speaker and new Mama. You can find her in Denver, Colorado making friends and hiking with her man, little girl Evi and two pups all over the Rocky Mountains. Her coaching style includes real + honest conversations and true connection to your most powerful and whole self. www.rockyourblissmovement.com   Be sure to subscribe to our weekly Radically Loved Updates and listen on iTunes to make sure you never miss an episode!

There’s no doubt that we are in what could be the most stressful time of our lives. We are bombarded with external pressures, the state of our eco-system, the information overload, the work emails that wont stop. We are being constantly taxed energetically by our external environment. So what happens? We turn into tension filled, stressed out self-inflicted attention deficit disordered burnouts. We are less likely to focus, and be present in our current tasks because there is just too much to do. This leads to lower job satisfaction, lower morale, and low productivity. Hardly the type of results we want to create in our lives and for our colleagues. 50 % of today’s workforce in the US say that Job Stress is a major problem in their life. This is twice as much as ten years ago. There is also a 50% increase in healthcare expenditures, which also shows corporations losing billions of dollars because of work-related stress. Stress is simply a mental and often physical reaction to a perceived threat or change, so if you have a career or a job… those two things are most likely a pre-requisite. Things are in a constant flow of change so that means that we will always have stress. There are always unexpected life changes, performance reviews, new product launches, new deadlines and so on. We have the ability to change this chain-of-events simply by paying attention to our current state. Imagine a workday where you were able to make a choice that wasn’t reactive? That you chose to act wisely instead of reacting mindlessly? Mindfulness is a mental state achieved by focusing one's awareness on the present moment, if you are more aware of the patter or chain of reaction you are very likely to begin to set new patterns not only in your work life, but in your life as a whole. Here are a few ways you can begin to change the order of your life simply by paying attention and setting a new intention! mind·ful·ness ˈmīn(d)f(ə)lnəs/ noun: mindfulness the quality or state of being conscious or aware of something. a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique in·ten·tion inˈten(t)SH(ə)n/ noun: a thing intended; an aim or plan. “The point of power is always in the present moment” Louise L. Hay Benefits: 1) Greater sense of wellbeing 2) Improved ability to remain task-focused 3) Better equipped to handle stress 4) Awareness of mental obstacles 5) More cohesive team work

This Time of Year Can leave us Feeling Anxious and Disconnected This is a grounding practice to drop you deeply into your body and connect you with the earth. You may want to use this meditation any time you feel disconnected or anxious and it's particularly good for post travel and post holiday and in our case post election. It’s so easy to become overwhelmed and undergrounded.. This practice is essential The idea of “the air out there” is about disconnecting from the Chaos and connecting to a deeper, more essential place inside. Think about the electricity in your house doesn’t work unless you are grounded… Part of this meditation will be breath focus + visualization.. don’t worry if you trail off its ok.. come back to the breath. Pranayama for the first 10 minutes then guided meditation for the final 10. Feel Into Your Body… (Body Awareness) Tongue resting at the back of the front lower teeth Identify: Current State Dwelling or Presence Inhale is energizing.. exhale is relaxing.. Move Breath Spinal Kriya : Trunk of A Tree Connect to Root System … more and more established in the earth.. Anchored… stable.. Think about a place you go to outside to feel FULLY ALIVE Where You can seek Adventure Where You FEEL Connection This is where you can feel At HOME in Your Body, Reside On Your Breath, Refrain from Dwelling in thought.

The Dream, Girl mission is to tell the amazing stories of inspiring female entrepreneurs and inspire the next generation. It’s time we stop telling girls they can be anything they want to be and show them how. Erin Bagwell and Komal Minhas sparked a movement through touring their documentary Dream, Girl. They are so inspiring and totally awesome! I am so grateful for both of these girls. I watched the Dream, Girl trailer and had to reach out. They share so much goodness from how we can be a part of their mission to what self-care is when you’re an overwhelmed entrepreneur. Radically Ambitious Erin and Komal Putting together a Kickstarter campaign and raising $100K in 30 days Knowing they were meant to work together and joining for Dream, Girl Helping the next generation of women filmmakers and giving back Sharing their mission of Dream, Girl and moving forward on new goals Radically Inspired Clarity We can’t take kindness for granted. We need to step up and take care of each other. Pause. When you can tell you’re depleted, make time for yourself. It’s a radical form of self love. We have this vision that the world is on our shoulders, we need to bring more light and bring more fun. Erin and Komal Answer… How will this film change the environment for women entrepreneurs? How do we begin to change the dynamic in the female community? What do you do to hit the reset button and find peace in your life? Radically Loved Quotes “You can only create from a place of fullness.” “We have to give ourselves permission to have the most radical transformations.” “We get lost in the goal. Bring it back to the work.”   A Little More About Our Guests While working 9 to 5, Erin felt the doldrums of corporate America eating away at her soul. But outside of work, she poured her heart into telling the stories of inspiring women on her blog, Feminist Wednesday. Erin’s lifelong dream was to make a feature length film, and she realized she could combine her two passions by making a film about the amazing women she was meeting. So fueled by coffee, a drive to change the world, and a feminist agenda, Erin quit her job to launch a Kickstarter campaign that raised $100K in 30 days. Dream, Girl – the documentary showcasing the stories of inspiring and ambitious female entrepreneurs – was born. Then Erin met Komal Minhas, and both their lives changed forever. Dedicated to amplifying the stories of women and girl’s Komal brings an unparalleled energy to producing, and creating new standards for distributing independent films. Business partners, and best friends these two work side by side and live only blocks away from each other in Brooklyn. Ready to take on Hollywood’s gender gap one ambitious film at at time. Dream, Girl premiered privately at The White House in May 2016, followed by the film’s sold out world premiere at the iconic Paris Theater in NYC. Dream, Girl was named the number one “Feminist Film to Watch” by Huffington Post.   www.dreamgirlfilm.com/newsletter Radically Loved Retreat Love + Gratitude + Freedom in Thailand Ready for a truly transformative experience? Join me this February in Thailand. This retreat is about designing a road map to connect to love in your life. Getaway with like-minded individuals, eat really good food, take your yoga to the next level, and learn something new. Be sure to subscribe to our weekly Radically Loved Updates and listen on iTunes to make sure you never miss an episode!