Detox Defined part 1

by Liz Lindh

Detox is a very popular term in health and wellness. And why not? Let's face it, our world today is a pretty toxic place and in order to live our lives with clarity and authenticity we must eliminate the layers of sludge and distortion that are engulfing us. Call it sludge, call it distortion; anything that inhibits optimum wellness is a toxin. To “detox” is to eliminate anything that is not conducive to the expression of one’s best self. 

There are many ways in which we express ourselves to function optimally, including: 

• Physical expression- Toxins show up in the body as excess weight, skin blemishes, fatigue, digestive impairment, reproductive disorders, aches and pains, chronic inflammation, headaches, etc.. 
• Genetic expression- When our immune system, endocrine system or really any system in the body is not working properly, our DNA can become mutated which causes disease and degeneration, the opposite of health and wellness.
• Emotional expression- Depression, anxiety, irritability, negative self-talk and ADD all show up when the body is out of balance. 
• Creative expression- We can actualize our dharma, our soul’s true calling, and live to our fullest potential when our body and mind are healthy and harmonious.

When we eliminate toxins we create space to add the nutrients, habits and relationships that make us feel good, enhance our natural beauty and radiance, strengthen our immune system, temper our stress, boost our energy and promote mental clarity, motivation and inspiration.

The difference between a “regular Yoga pose” and a “detox Yoga pose” is intention. The reason that the ancient wise ones practiced Yoga was to find freedom from suffering, or in modern terms, to detox. Every single asana that I know of improves the functioning of the physical body, massages the organs and glands, improves circulation, cleanses and strengthens the energetic body and benefits the mind/body relationship. When we approach our practice with judgement, competition, egotism or lack of focus we are fueling the toxins, prolonging the suffering. When we come to our mat (or our dinner table, desk or any other place we may find ourselves) with gratitude, self-love, acceptance, mindfulness, awareness, courage and diligence we are able to loosen the grip that suffering has on us, we are able to detox.

Toxins are unavoidable, but our body is brilliantly designed to process them. We assimilate toxins from the foods we eat, the water we drink, the products we put on our face, hair and bodies, the chemicals we clean our clothing, homes, offices and cars with, the medications we take, the air we breathe, the screens we look at, the media we are bombarded with, the people we surround ourselves with and even the thoughts that we think. Our modern lifestyle has most of us on toxin overload though, and this gets compounded during the holiday season.

Along with the holiday festivities, good wishes and cheer, the holidays bring stress. Money stress, work stress, family stress, relationship stress, time management stress, travel stress, gift stress, stress that comes from over stimulation and comparing ourselves to others, stress imposed on us from the media and commercialization of Christmas...shall I keep going?  

Stress has many adverse effects on our health and happiness. It is a major toxin and source of suffering. Cortisol, the “stress hormone” leads to weight gain, energy crashes, hormone imbalance and weakens the immune system. Prolonged stress prevents the healthy and normal functioning of our body and mind.

Considering a detox should not be another source of stress, another thing you “should” be doing or something to judge yourself over. It should not inhibit you from enjoying this precious time of year, a detox should be a way for you to evaluate your priorities and practice self-care. It is something to do for yourself. 

A detox will teach you how it feels to be nourished. A simple way to incorporate detoxing into the post-Thanksgiving crunch is to cultivate healthy eating habits based on nutrient dense, organic whole foods. Eat tons of organic veggies. Starting here will make it easier to eliminate unhealthy foods because your body will be taking in lots of essential vitamins and minerals. When we are well nourished, food cravings and addictions disappear and we feel energized and satisfied. Your body will become accustomed to feeling good...so eating that second dessert at the holiday party won’t even be appealing. You will have a better body awareness when it comes to feeling full and will feel more sensitive when you have reached your limit of sugar, salt and alcohol. Cultivating a mindful approach to eating will remind you how to savor your food, to enjoy the flavors, aromas and the beauty of it. Bringing this level of sensuality and appreciation to eating and drinking will diminish the tendency to binge and to eat or drink out of anxiety, depression or boredom. Healthy whole foods will reboot the way your body functions so that you are not operating in a stressed-out chronic flight-or-fight mode.

Another way to stay healthy and clear and to promote the detoxification process through out the holiday season is to create a schedule and stick to it. Set a time to move, stretch and meditate every day. Give yourself at least an hour of movement; it can be a yoga class or a long walk... just move. If you are moving and not sweating, take some time in a sauna or steam room. Sweating is a major way to release toxins from the body. Wake-up and go to bed at the same time everyday and get plenty of sleep. Take 20 minutes a day to sit quietly in meditation. Focus on your breath, a mantra, an image or listen to a recording. This is the key to any detox program. The benefits of meditation are countless. I also recommend limiting TV, news and social media. Clear your mind. Cultivate positive thoughts. Spend some quiet time in Nature and with the people and animals who are important to you. Don’t over extend yourself, practice saying no. Value your own inner voice without the distortion of constant artificial stimulation.

To learn more or to experience a true detox for yourself, join Liz Lindh on a yoga retreat or one of her yoga teacher training certification programs at The Sanctuary at Two Rivers in Costa Rica's only Blue Zone.

3 Reasons to Detox and 3 Tips to Make it Easy

By Liz Lindh

The desire for wellness, fitness and the cultivation of healthy habits as the New Year rolls in is a familiar piece of our modern holiday custom. In fact, as adults we are more likely to discuss our New Year’s resolutions than the gifts we received for Christmas (unless of course we got something super fabulous).  According to marketplace.org, 15% of all new gym memberships are purchased during the holiday season, but only four out of five of those memberships are ever even used. Americans gain an average of 1-5 pounds over this five week season. This statistic from the Calorie Control Council may not seem like a big deal, but most people fail to loose that excess weight after the holidays. 

Don’t want to become a statistic? Focus on your health and well being before all of the festivities begin. This year, prepare for the hectic season of feasting and good cheer with a detox. Here are a few reasons why :

• A detox will teach you how it feels to be nourished. When you cultivate healthy eating habits based on nutrient dense, organic whole foods, your body becomes accustomed to feeling good...so eating that second piece of cake at the Christmas party won’t even be appealing. You will have a better body awareness when it comes to feeling full and will feel more sensitive when you have reached your limit of sugar, salt and alcohol. Cultivating a mindful approach to eating will remind you how to savor your food, to enjoy the flavors, aromas and the beauty of it. Bringing this level of sensuality and appreciation to eating and drinking will diminish the tendency to binge and to eat or drink out of anxiety, depression or boredom.

• More parties and gatherings means more photos. A little detox ahead of time will make you feel radiant and light, all the more attractive in pictures, too. When you feel good about your self, you look good... we all know this. In addition to boosting self esteem, a detox can help clear up your skin, brighten your eyes, tone your body and activate your metabolism. Your natural glow will be even better than an Instagram filter! 

• Holiday time is family time. Being around family can be extremely stressful, as much as it is fun and familiar. Family gatherings can bring up our old patterns, but they can also be a great opportunity for personal growth by presenting a chance to overcome those triggers. A detox program before the holiday season will help you to de-stress and can provide tools for longterm stress management. This will make it easier to not react in ineffective ways that prohibit healthy communication and will give you more mental peace and clarity to look at any situation in a present way. Family matters aside, stress has many adverse effects on our health and happiness. Cortisol, the “stress hormone” leads to weight gain, energy crashes and weakens the immune system. A detox will help you value relaxation and can reboot they way your body functions so that you are not operating in a stressed-out chronic flight-or-fight mode.

This all sounds well and good so now what? How does one detox before the holidays? Here are 3 simple things you can do for a week to set healthy habits in motion before the holiday season begins:

• Eat tons of organic veggies. Starting here will make it easier to eliminate unhealthy foods because your body will be taking in lots of essential nutrients. When we are well nourished,
  
  food cravings and addictions disappear and we feel energized and full. Eat your veggies cooked, raw and as juice. Have vegetables as the main aspect of every meal, with dark leafy greens as your staple.

• Create a schedule and stick to it. Set a time to exercise, sweat, stretch and meditate every day. Give yourself at least an hour of movement; you can do something hardcore at the gym or simply go for a long walk... just move. If you are moving and not sweating, take some time in a sauna or steam room. Sweating is a major way to release toxins from the body. Be sure to stretch everyday, too. Go to yoga or stretch at home. This is the best way to cleanse your lymphatic system, which is where cellular waste ends up. Lymphatic congestion makes you look dull and puffy. Wake-up and go to bed at the same time everyday and get plenty of sleep. Take 20 minutes a day (just commit to doing it for a week) to sit quietly in meditation. Focus on your breath, a mantra, an image or listen to a recording. This is the key to any detox program. The benefits of meditation are countless. 

• Take a break (just for a week) from TV, news and social media. Clear your mind. Cultivate positive thoughts. Spend some quiet time in Nature. Value your own inner voice without the distortion of constant artificial stimulation.

You can incorporate this simple detox program into your everyday life at home, perhaps gather some friends and do it together for support, or go somewhere to participate in an organized program. These tips are guaranteed to keep you graceful as the holidays come and go. So here’s wishing you a healthy and happy holiday season! Cheers!

Liz Lindh is the Director at The Sanctuary at Two Rivers, a unique Eco-conscious yoga and wellness destination in luscious Costa Rica. She is a Doctor of Traditional Chinese Medicine, herbalist and a licensed holistic skin care therapist who has spent many many hours on the yoga mat, meditation cushion and dance floor. Liz hosts retreats and teacher trainings weaving together ancient wisdom with modern philosophy, art and science to inspire personal growth and transformation. She also loves to create organic jungle elixirs for radiant health and beauty. Liz has created two upcoming special detox retreats for you; Gratitude Detox: Revitalize Before the Holidays which she is co-hosting with Perrey Reeves November 23-29, 2014 and Resolution Detox: Rejuvenate After the Holidays January 4-10, 2015.

5 Moves to Sculpt Your Arms, Firm Your Back Side and Strengthen Your Core: Breaking Down Chaturanga Dandasana

By Liz Lindh

I love Chaturanga Dandasana because it makes me feel strong. This asana is the key to every arm balance and requires a very clear body awareness. It also takes strength in the arms and shoulders, and an integrated back, core and side body. In chaturanga, the entire body is engaged from high plank as the elbows bend straight back to hug the waist until the shoulders are even with the elbows. This is where a lot of folks go wrong. Either they don’t have the core strength to lower down with integrity, their back sags and their shoulders collapse; their triceps or shoulders aren’t active enough and the elbows bow out to the sides; or the body awareness just isn’t there and the shoulders come down lower than the elbows. These are all great ways to injure the shoulders or strain the back.

Try these 5 techniques to cultivate the strength and awareness necessary to refine your chaturanga while toning and stretching the muscles in your arms, shoulders and back. It won’t take long for you to feel and see the results!

Sphinx

Method:

Lay on your belly. Stretch your legs back one at a time. Place your feet shoulders width apart and subtly press the tops of them into the floor. Gently press your pubic bone into the floor as well while you pull the navel and lower ribs in. Place your elbows directly beneath your shoulders and arrange the forearms so that they are parallel to one another. Widen through the collar bones and draw up through the crown of the head to lengthen the spine. Activate the entire body.

Reason:

Introduces a parallel relationship between the left and right arms, and reminds the elbows what a 90’ angle feels like.

Arms are hugging the body, just like in chaturanga.

Encourages the collar bones to spread without weight bearing. This awareness prevents collapsing through the chest in chaturanga and other arm balances.

Cultivates space between the ribs and activity in the side body.

Strengthens the arms and back. 

Down Dog to Up Dog

This kriya is inspired by one of the Five Tibetan Rights of Rejuvenation. Repeating this movement 21 times per day is said to promote perfect health and longevity, and to strengthen, purify and balance the energy body. 

Method:

Place your hands and feet on the floor while making your body into an upside down “V” shape.

Keep your tiptoes on the mat. Inhale as you lower your hips toward the mat without allowing the thighs to touch down.

Exhale to lift the hips back up to the sky.

Repeat 21+ times with breath.

Reason:

Strengthens the shoulders, arms, back and core.

Enhances flexibility in the shoulders and back.

Stretches and massages the whole body.

Creates a muscle memory (somatic imprint) for parallel arms and body symmetry.

Enhances body awareness.

Firms arms, bum and belly and tones the back body.

Bench Pose Kriya with Tricep Squeezes

This kriya is another inspiration from the Five Tibetans for longevity and positive energy.

Method:

Place the hands beneath the shoulders with fingers pointing forward towards the heels.

With knees bent and feet flat on the floor, press into the feet to lift the seat up off the ground.

Lift the hips as high as they will go. Gaze forward, to the sky or to the space behind you, as long as your neck is comfortable.

Inhale to swing the hips back through the wrists as the legs straighten.

Place your hands on blocks if your bum drags along your mat.

Exhale, press the hips up to the sky. 

Repeat 21+ times.

Once complete, hold the hips in the lifted position and pulse the elbows to bend and extend as many times as you can while keeping the shoulders over the wrists.

Reason:

Strengthens the triceps, which are the key arm muscles in chaturanga.

Develops the muscles which spread and stabilize the collar bones.

Strengthens the neck, back and shoulders.

Lifts and firms the bum and the backs of the thighs.

Harmonizes body and breath.

Reinforces the parallel arm relationship and symmetry in the body.

Side Plank (Vashistasana) Pulse

Method:

From Vashistasana (Side-plank), bend the knees and reach the top arm down past the ankles as you exhale, inhale as you straighten out the legs and spring back into a lateral arching side bend. 

Repeat 4-16 times on each side.

Reason:

Strengthens the shoulders, arms, legs, core and back.

Cultivates body awareness.

Trims the waist.

Activates the back, core and sides.

Integrates breath and movement through expansion and contraction of the body.

High Plank Push-ups

Method:

Place palms on the floor, legs straight, body firm, on the tiptoes.

Press the heels into the space behind them, draw the inner thighs toward the sky, lengthen the low back and pull the lower belly in.

Squeeze the inner arms against the ribs and side body. Inhale as you bend the elbows towards the waist until the shoulders are even with the elbows. If you can't lower all the way down at first, gradually bend your elbows a little deeper each time you do this to develop your muscles.

Exhale and straighten the arms out again so the shoulders are over the wrists.

Repeat 3-12 times.

Reason:

Works and develops all of the same muscles that chaturanga does in the shoulders, arms, legs, back and core.

Creates a somatic imprint for the placement of the arms, the degree of the bend in the elbows, and the physical sensation of the straight lines running along the front, back and sides.

Strengthening the muscles in the shoulders, chest and back will prevent yoga injuries.

For more ways to deepen your yoga practice, sign-up for one of our yoga teacher training certification programs in Costa Rica! Visit our calendar to find the dates and the yoga teacher training certification program that is the best for you. If you are interested in getting fit and really refining these moves, check out our New Year's Bamboo Body Boot Camp Detox Yoga Retreat January 4-10, 2015!

Feel free to comment below or contact me if you have any questions!

Special thanks to Lela Pigott for the photos!

Quiz: What Kind of Yoga Retreat Is Right for You? Costa Rica Yoga Retreat Featured Teacher - Melissa Eisler

By Melissa Eisler

Please welcome our guest blogger, Melissa Eisler. Melissa will be hosting a yoga retreat at The Sanctuary at Two Rivers November 9-15, 2014. I met Melissa on a yoga retreat in Costa Rica a few years back and we had an instant connection. I am so excited she is coming to share her wisdom, humor and beauty with us! Enjoy xo Liz

You’re probably reading this because you’ve been feeling stressed out and need a break from the grind,

or you have an interest in yoga or meditation. Maybe you’ve dabbled or fully explored a practice, and want to learn more. A yoga retreat is a great way to dive into the practice, disconnect from the distractions of everyday life, and really connect with yourself and explore your practice.

But once you make the exciting decision to align your next vacation with a yoga or meditation practice, it almost becomes an added stressor to choose the right one for you. 

Beachside or mountain top?  Local, or far away and exotic? Ashtanga or Kripalu? Your favorite teacher or someone new? Small, intimate group or big community? Focus on yoga or meditation? Can I have it all?

Overwhelming it becomes to choose. Take this quiz to find out your retreat style, and then get some suggestions on yoga retreats based on your responses. Choose the letter that most closely aligns with you, and we’ll add them up at the end.

1: What does a dream getaway look like to you?

1. Anywhere beautiful where I can relax, and unwind
2. Lots of exercise and activities. Specific location doesn’t matter as much as long as it’s beautiful
3. Anywhere I can be active and in nature, preferably somewhere exotic or a place I’ve never been where I can explore
4. I like to be pampered on my vacations, so my dream vaca would probably be at one of those resorts I saw featured on TV, maybe in Maui, Europe, or Fiji
5. It looks simple, peaceful and serene, a place I can completely disconnect

2: What style of yoga is your favorite?

1. There are different styles in yoga? 
2. Power yoga
3. Vinyasa flow, although I dabble with a few styles and enjoy a variety
4. I like the yoga class that my gym or studio offers
5. I prefer a meditative, mindful movement or hatha practice
   

3. How present is yoga and/or meditation in your life?

1. I’m pretty new, but want it to be a bigger part of my life
2. I get to a class at least twice a week
3. I practice some kind of yoga or meditation daily, whether on or “off the mat”
4. It’s been in and out of my life for some time
5. I have a daily meditation practice

4. Your ideal place to practice yoga or meditation would be

1. Anywhere warm and by the beach. As long as there is a patient teacher to show me the ropes … 
2. In a hot yoga studio
3. Anywhere outdoors, like on a mountaintop, at the beach, or in the middle of the jungle 
4. At a 5-star spa
5. Somewhere simple and quiet

5. If you had next Friday off of work or school, what would be most fun for you?

1. Brunch with friends and family, then just relax and unwind
2. Bootcamp followed by a run or yoga class. Finish it off with a power smoothie.
3. Hike or climb in the morning, yoga in the afternoon, make a healthy dinner at home
4. Brunch with friends and family in the morning, shop in the afternoon, fancy dinner in the eve
5. Start my day with a seated or walking meditation, and spend the day relaxing, reading, doing something I love.

6. What would your goal or intention be for going on a yoga retreat?

1. Not sure I have a specific goal, but I’d like to learn more about yoga and/or meditation, relax, and enjoy the sunshine
2. To practice as many hours of yoga as I can! Spending time at the beach sounds good, too
3. To unwind, practice, and spend time in nature. Also, to meet like-minded people and eat healthy, local food
4. To relax with yoga, massages, facials, fancy food and sunshine
5. To have a completely inward journey, free of distraction. To transform through inner silence and peace

7.  My favorite lunch would be:

1. Healthy sandwich or salad, iced tea and maybe some fro-yo
2. Power smoothie or my favorite all-natural bar
3. Organic kale and quinoa salad, half a grapefruit, wash it down with a kombucha
4. My favorite order at my favorite café 
5. Healthy, simple and vegetarian

8. What do you normally wear to yoga or meditation class?

1. Yoga pants, sports bra, tank top
2. High-tech-fiber, sweat-absorbing, and stylish yoga gear
3. Organic and sustainable yoga or active wear 
4. Lulu all the way
5. Loose-fitting, comfortable clothes

9.  Pick a mantra.

1. Viravawha-wha-what? Is that a mantra?
2. Fill in any prefix before “…asana” 
3. Shanti. Shanti. Shanti. Peace. Peace. Peace.
4. Om
5. Inhale, Exhale

Answer Key:

• Mostly A’s
• Mostly B’s
• Mostly C’s
• Mostly D’s
• Mostly E’s

Mostly A’s: The Seeker

You’ve dabbled in yoga or meditation, but you’re still fresh to the practice. You may not know the difference between warrior 2 and 3, but you want to dive in and learn more. And you love the sunshine and always bring your open spirit, open mind, and hunger for learning to every situation. 

Retreat Recommendation: Take your practice on the road! The best way to learn about yoga and meditation is to immerse yourself in the practice … and a retreat would help you do just that. 

Join Lena Schmitt and Melissa Eisler (yup, that’s me) for a week of daily, guided yoga and meditation

in the Costa Rican Jungle-by-the-Sea. The intention for the week is to guide all levels of students on a journey toward finding a meditation and yoga practice that’s right for them. With daily yoga and guided meditation sessions, you’ll be able to get a sense of a daily rhythm, and be encouraged to bring the consistency of the practice home with you once the week is over. Plus, two teachers means more attention, and if you’re new to the practice, the extra attention will go a long way to step up your learning curve.

The program will be full of classes, workshops, activities, Q&A, and opportunities to connect with nature, yourself, and like-minded people. A week this November may be the perfect time to kick-start your practice. Learn more about the Jungle-by-the-Sea Eco-Yoga Retreat.    

Mostly B’s: The Power Yogi

You’re strong, fit and a total badass. You can keep up with all the Chaturangas in class, and peak poses are your favorite. You love the physical practice of yoga because you get a solid workout, but also love how it calms your mind. For you, the more you sweat, the better the class. And the more the instructor challenges you, the happier you are when you leave. 

Mostly C’s: The Eco-Yoga Retreater

You love nature, traveling, food, and yoga. So … you’re pretty much already awesome. If you’re looking for a yoga retreat that incorporates hiking, natures, monkeys, locally-sourced food, sustainability, meditation, and of course yoga, look no further. 

Join Lena Schmitt and Melissa Eisler (yup, that’s me) for a week in the Costa Rican Jungle-by-the-Sea. The intention for the week is to guide students on a journey toward finding a meditation and yoga practice that’s right for them. With daily yoga and guided meditation practices, you’ll be able to get a sense of a daily rhythm, and be encouraged to bring the practice home with you once the week is over. 

The program will be full of classes, workshops, activities, opportunities to connect with nature, yourself, and like-minded people. Spending time in nature is a great way to disconnect, to reconnect … 

Did we mention you stay in tree-houses in the jungle?  Learn more about the Jungle-by-the-Sea Eco-Yoga Retreat of 2014.  

Mostly D’s: The Lux-Spa-Yogi-in-Style

Southern France, Maui, Tuscany, LA ... the perfect paradise to you is white sand, pressed sheets, good service, and a pristine place to put your mat. You love the good life, and I commend you for your style. The first thing you do when you arrive on vacation? Enjoy the view from your terrace and get a massage to settle into the flow of your vacation. And let out a giant sigh … 

Mostly E’s: The Silent Retreater

You like simple beauty, quiet moments, and being connected with nature. You are already on your path to finding an inner strength and awareness, but always looking to awaken at a deeper   level. Your practice is consistent, your diet is healthy and simple, and you are drawn to spending a week diving into the depths of your soul. 

Retreat Recommendation: It’s time to step your meditation practice up a notch at a silent retreat. Check this out … 

• There is a large Vipassana meditation network, with meditation centers and silent retreats taking place all over the globe. Check out options for Vipassana and silent retreats, the most commonly offered is the 10-day silent Vipassana retreat.

Why You Should Take a Yoga Teacher Training Intensive at The Sanctuary at Two Rivers

by Liz Lindh

Every moment at The Sanctuary at Two Rivers is Yoga, not just the time we spend on the mat. We live in harmony with the plants and animals that make their homes all around us and our connection to Nature is very clear. The monkeys and singing birds wake us up every morning, we eat lovingly prepared organic vegetarian food from local farms, we gather energy from the sun for our electricity and take time to express gratitude for the abundant beauty that surrounds us.  I have learned more about the essence of Yoga by simply living here than I have in thousands of hours of teacher trainings, reading books and taking classes.

If you are thinking of participating in a Yoga Teacher Training, which I highly recommend as a life enriching experience even if you have no intention of teaching, please consider joining us at our tropical paradise in the Blue Zone of Costa Rica. A bonus to signing up for a YTT at The Sanctuary at Two Rivers, aside from our luxe tropical modern zen tree houses and vegan gluten-free chocolate torte, is the rare opportunity to personally experience Nature as your teacher.

This upcoming year we have a few Yoga Teacher Training Certification options for you to choose from with some of the best teachers in the world! You can choose the program or the dates that appeal to you and sign-up for the experience of a lifetime!

Here are three more reasons why a YTT at The Sanctuary at Two Rivers is a great thing to do...

• A yoga teacher training immersion with us gives you three weeks to focus on reading, studying, asking questions, discussing and practicing yoga with curious, interesting people from around the world without the inevitable distractions of life at home. We take good care of you. It is a time for you to enjoy life while learning about yourself and making new friends. 

• It is a juicy opportunity to delve deeper into aspects of the art, science and philosophy of yoga that are too complex to explore in a regular studio class or workshop. You will discover that there is much more to yoga than just the physical practice, and you will also discover that there is much more to the physical practice than you thought.

• Spending your time and money on something healthy you enjoy, especially an educational endeavor that promotes personal growth and healthy relationships, is the best investment I know of! It is priceless and precious.

If you are ready for some personal growth and transformation; love Nature...tropical flowers and trees, exotic animals, and living in tune with the elements; are a foodie and are ready to deepen your life experience, then it is time to spend three weeks in paradise with us! Check out our website for our upcoming trainings: www.thesanctuarycostarica.com!