Showing posts with label vegetarian. Show all posts
Showing posts with label vegetarian. Show all posts

Friday, December 5, 2014

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.

Friday, October 24, 2014

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.



Thursday, August 21, 2014

Costa Rica Yoga Retreat Featured Teacher: Melissa Eisler

By Liz Lindh

Meet our featured yoga teacher, Melissa Eisler. I met Melissa at a Yoga Teacher Training New Year's Retreat in Costa Rica a few years ago and am so happy that she will be hosting her own yoga retreat here at The Sanctuary at Two Rivers this November. She is lovely in all ways, and I am hoping that she is going to bring her guitar and make some music for us! This week, Melissa answers our interview questions and shares her inner most self with clarity and inspiration.


SATR: What is your idea of perfect happiness?
ME: To be healthy, at peace, and surrounded by love. (and traveling the world)

SATR: What is your most marked characteristic?
ME: My unrelenting curiosity and creativity

SATR: What do you consider your greatest achievement?
ME: Allowing that curiosity and creativity to be part of everything I do, from my full-time work as a writer and content strategist to my yoga practice, to the musician, traveler, and bookworm within …

SATR: What is your greatest fear?
ME: I have a great fear of being boring or uninspiring. I also fear rejection (but who doesn't, right?)

SATR: What historical figure do you most identify with?
ME: Can it be a deity? I think I would choose Saraswati. She’s the goddess of knowledge, learning, creative arts, music, and science. If you look at photos of her, she always looks wise and graceful. While I’m not always graceful, I aspire to be. Like her, I also have a passion for learning new things and taking in new cultures. And I’m a musician, so those sides of me really identify with Saraswati.

SATR: Which living person do you most admire?
ME: No one specifically as being #1 here. But I admire anyone honest, open and vulnerable. And those who answer the call to lead and inspire others. 

SATR: Who are your heroes in real life?
ME: My dad

SATR: What is the trait you most deplore in yourself?
ME: My tendency to overcommit to things and not have the restorative space I enjoy

SATR: What is the trait you most deplore in others?
ME: Dishonesty

SATR: What is your favorite journey?
ME: Tough one. On a literal level, I think I would choose my first solo backpacking journey in 2009, when I spent a few weeks wandering around SE Asia on my own. This led to many other adventures with just me, my backpack and my guitar.

SATR: What do you consider the most overrated virtue?
ME: I don’t think there are any bad virtues. 

SATR: Which word or phrases do you most overuse?
ME: I overuse the word fabulous. 

SATR: What is your greatest regret?
ME: Not spending more quality time with my dad when he was alive. 

SATR: What is your current state of mind?
ME: Curious

SATR: If you could change one thing about your family, what would it be?
ME: Nothing, even the challenges are lessons

SATR: What is your most treasured possession?
ME: My guitar

SATR: What do you regard as the lowest depth of misery?
ME: Being stuck, stagnant, and unwilling to change.

SATR: Where would you like to live?
ME: Somewhere warm, with all of my friends and family within walking distance, where you can also find waves, mountains, and rainbows without traveling too far. (Hawaii? Costa Rica?)

SATR: What is your favorite occupation?
ME: I love to teach, train, guide, and coach. Yoga and writing are the subjects.

SATR: What is the quality you most like in a man?
ME: Vulnerability, self-awareness, intelligence, confidence. Don’t make me choose.

SATR: What is the quality you like most in a woman?
ME: Compassion, Courage and Independence

SATR: What are your favorite names?
ME: Bodhi. Stella. Mala. Sage. Mambo. Yoshi. Cilantro. (This is a combo of favorite names for children, pets and friends)

SATR: What is your motto?

ME: I don’t have one. But I saw this quote recently and liked it. “Be yourself, everyone else is taken.” (I don’t even know who said it!)


Melissa teaches Vinyasa classes at her favorite yoga studio in San Diego, meditation and yoga to kids and families in the oncology ward at Children’s Hospital, and yoga classes in corporate settings. Melissa’s favorite part of teaching is the challenge of discovering where people are in their journey, and figuring out how to open them to the practice with that understanding. It’s encouraging her students to challenge their bodies and open their minds and hearts each time they step onto the yoga mat. It’s finding the right way to connect with them … so they can understand, relate, and benefit from the practice of yoga and all of its teachings. 

If you would like to get to know her in person, journey with us on a healthy vegetarian Costa Rica Yoga Retreat November 9-15, 2015! Get the full details here.

Thursday, August 14, 2014

3 Reasons Why August is Magical at The Sanctuary at Two Rivers

By Liz Lindh

August is a magical month at The Sanctuary at Two Rivers Yoga Retreat in Costa Rica for many reasons. Here are my top three:

1.) August is one of our Yoga Teacher Training Certification months. Today, we are at the half-way point of a three week 200hour Yoga Teacher Training Certification Program intensive. I am learning and growing by participating in several aspects of this yoga teacher training myself. I am a guest yoga instructor so I spend my afternoons at the yoga pagoda teaching posture clinic, pranayama, and how to create a yoga class. This is one of my favorite ways to spend time. It is a remarkable process to be a part of the transformation and development of the beautiful souls that have showed up from across the US and Canada to attain their yoga teacher training certification. I am bearing witness to bodies getting strong, minds becoming clear and lifetimes of conditioning being questioned. I can see the awareness and confidence building everyday as this group of seekers dives into the timeless wisdom of yoga.

The Sanctuary herself is the primary teacher of our trainings. Individuals must confront their fears here. For example, a fear of spiders, bats, being alone in the dark, conversing with strangers at dinner, or simply a fear of the unknown may surface and our guests must then realize their intrinsic power and connection to Nature. This empowerment provides a new outlook on life, one with less constraint and fewer limitations. 

2.) Our Resident Yogis have collaborated over the past two months designing a three week menu of the
most delicious meals I have ever eaten. We have mindfully created unique dishes inspired by global flavors using the freshest local organic ingredients available.  Our entire menu is gourmet vegetarian, and much of it is vegan and gluten-free. I have been spending some time in the kitchen and love preparing sensuous, nutrient dense food from the highest quality vegetables, fruits, herbs, spices, whole grains and legumes. I love picking the fresh herbs and smelling their aromas. I am fascinated by the alchemy that takes place when the components are combined into something much greater than the sum of the individual parts. The action of preparing food to nourish myself and others is a very deep form of spiritual practice. It goes beyond being of service, it is the magical ability to evoke the sacred in daily tasks and to live life as art. If you thought the food was good the last time you were here, we have taken it to a whole new level.

3.) It’s the Green Season in Costa Rica! The Sanctuary at Two Rivers is located in a tropical dry forest which does not get any rain from December to April (this is a welcome reprieve from the harsh winters of the northern hemisphere). From May through November the rains come; sometimes soft and warm, sometimes fierce and dark, always cleansing and lovely. Mother Earth is happy to receive the frequent tropical rains that replenish her. The Green Season is luscious and fertile. The gardens are bursting with scented flowers, butterflies are flitting past at every moment and the rivers are full and clear. The sky is rich with color as the sun rises and sets. The Pacific waves at the end of our driveway are majestic and good for surfing. We are immersed in Natural beauty. This season is a time to revitalize.


Perhaps I will see you here next August to experience the magic for yourself. In August 2015 we have a very special yoga teacher training certification program on our calendar, Tantric Alchemy with Marg Mahan and myself, Liz Lindh. In this unique training, we will be learning about jyotisha, palmistry, ayurveda, samkhya, and vastu as well as exploring asana, pranayama and meditation. Visit http://www.thesanctuarycostarica.com/universal-wisdom-yoga-teacher-training for the full details.

Thursday, July 10, 2014

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 … 




Thursday, July 3, 2014

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!


Wednesday, June 18, 2014

Relaxation Makes Life Amazing...Here's Why

Relaxation Makes Life Amazing...Here's Why
By Liz Lindh


In order to live a rich and meaningful life, to be fully alive, aware and happy, we need to relax and recharge...to tap into the fertile place where inspiration, connection and sustainable energy come from. 

True relaxation is more than sitting back and watching tv, surfing the web or having a cocktail. Relaxation is a psychosomatic phenomenon of integration. Relaxation shifts the way your brain works, improves the way your body functions and evokes positive feelings with no adverse side effects, absolutely no down side. To relax is to rejuvenate on all levels.

Relaxation can happen anywhere at any time. Relaxing resets the nervous system so that you function in an optimal way. The more you really relax, the better you will look and feel, you will be efficient and effective at work and more present in your relationships. You will have greater access to insight, intuition and imagination.


So how do you relax? Here are 4 techniques that work for me...
  • Begin where you are. Begin now. Without judgement, without analyzing, without excuses. Close your eyes. Inhale deeply as you count from 1 to 8, exhale completely as you count backwards from 8 to 1. Repeat as often as you like. It's that easy.
  • Get outside. Take a walk. Enjoy the fresh air. Be quiet in Nature.
  • Treat your self to a massage, acupuncture or some other type of bodywork. The healing power of touch will restore you.
  • Go on a retreat. Dedicate a weekend, a week, even a month to simply being instead of constantly doing.
Nourish yourself with relaxation. Make it a priority. Soften into the present moment, create a little space for your Self and expand your concept of reality.  You will be amazed...you will be amazing.

Wednesday, June 11, 2014

Costa Rica Yoga Retreat Featured Teacher - Jessica Proulx

Exciting news Yogis! We have our first guest blogger this week, Jessica Proulx! Jessica is hosting a 200 hour Yoga Teacher Training with us this August 3-23. Read about her deeply transformational experience on retreat at The Sanctuary at Two Rivers.

That Moment 
by Jessica Proulx

There is a particular moment that you miss as a practiced yogi. When you spend years peeling back the layers, moving, meditating, discovering, and learning, you miss that moment in savasana of utter release. You miss the choked up feeling, that lone tear that runs down your cheek at a song lyric or a flutter in your chest when you really and truly take a deep breath.  There are times when you first start to practice and delve deeper and deeper that you are shocked by the things that come up for you- and even more by the way in which they come up. I am someone that doesn’t like to cry in public, that will choke back a tear and try my best to be strong, and yet in yoga, I was always able to just be ME;  to let whatever comes up come up for me. If ya can’t feel it ya can’t heal it, and in my practice I never shied away. 

In recent years, the deeper I got into my practice the less and less I had those moments. A good thing I thought, I have let those layers go, but there were times I was almost envious of the teary eyed yogi next to me putting her shoes on after a practice of sheer emotional release. My practice changed in a great way. I instead had practices of being so present that nothing could come up for me because the moment was perfect. Times where savasana ended, and I knew, and I continued to lay there because the bliss of the moment was too beautiful to pass up. The practice was different and wonderful and yet I still missed “that moment”.

 And then…The Sanctuary. The journey started as I walked down a short path to the river’s edge. The moment my toes touched the water- THAT MOMENT happened. A flutter in my chest, my face warmed, my eyes widened, my lip quivered, a tear and my practice there began. During my first class teaching, I laid in savasana (abnormal for me while teaching) with my eyes wide open. This was a moment unlike I had ever experienced. I was lying on this expansive yoga pagoda that felt like it was floating in space in the middle of the jungle. I could see and hear monkeys and birds and there were so many shades of green I couldn’t imagine being able to name or count them. That night in child’s pose, I cried. The first tears of release and joy I had cried in recent memory. On a day off, my co-teacher and friend Jimmy and I went to lunch at a beach side restaurant- both in tears for half the meal. As I was teaching a class, I let it all go and broke down, something I would have never allowed to happen at my home studio. I cried in gratitude, I cried in acceptance of myself and my countless perceived flaws, I fell in love with myself and with my students, with my fellow teachers, with the staff at the Sanctuary, with the land, with the water, with the people of Costa Rica… I FELL IN LOVE.


I was unsure if that moment would ever come back to me, and in the Costa Rican jungle I found it in everything I did, every bit of food I ate, every yoga pose, every breath, every hug, everything. I did and saw and accomplished and achieved so many things while I was there- but “that moment”- that was the best part!

For more info about Jessica, visit her website www.noplacelikeomcenter.com

Wednesday, June 4, 2014

An Interview with Kirtan Artist Dave Stringer on Jungle Life, Mantra and Creativity by Naganath

Recently I had the opportunity to interview the musician, artist, and kirtankar, Dave Stringer at The Sanctuary at Two Rivers in Costa Rica. Here are some exeprts:

Naga: What was your experience like in the jungle at The Sanctuary at Two Rivers?

Dave: Simultaneously, it was incredibly peaceful, and incredibly noisy. People often say, “Oh, I long for the peace and quiet of the country side,” but they’ve obviously never spent any time in it. There is a whole urban world of insects and frogs and monkeys, and there’s a whole lot of life going on, which is a really beautiful and interesting thing. But at first, you think, “Wow! We’re so far from anything, and we’re so isolated, and this is so fantastic.” And then when you start to focus on nature, you realize that there is a constant call from every corner of “I am, I am, I am, I want, I want, I want.” And it’s an interesting thing to reflect on. It’s really beautiful, actually. In a funny way, after spending a week in the jungle, I came to the conclusion that everywhere is the jungle.

Naga: I like what you just said about everything here in my jungle, my little corner of the world, everything’s vibing so much. And they’re pretty much screaming, “I am, I am.” They have their own tribal call, so, in a way, the cacophony is for me, very harmonious. Despite it being a tapestry of different sounds it is so profound and happening all simultaneously, so the audible depth perception becomes almost irrelevant, because there’s no way to differentiate or isolate or triangulate any specific sound, so you just have to accept it as a thing in and of itself. And then when we were doing Kirtan, the mantras were adding to the cacophony in a harmonious way. I say this as I compare the many times when I’m here in the jungle and I hear a human voice and it just seems out of place. But then when we were chanting away, it seemed like we just Are. This is our roar; hear our roar in the jungle. I think the monkeys were roaring back at you at one point, didn’t they?

Dave: Yeah. It was a really beautiful experience to realize that actually this call-and- response thing is something that is inherent in nature, and every creature in the jungle is doing that, and that, in fact, we can also call and respond that we are part of the natural world, too. It was nice to actually hear how musical the world is. To sit in the jungle and hear all these sounds, it reminds me that music didn’t come from nowhere. We were probably responding to the sounds around us and imitating them. And some of the sounds that creatures make in the jungle are as crazy as anything as we’ve come up with our electronics and synthesizers. In fact, there are some frogs, I wish I had sampled. And so I felt how natural music is and how musical the world is. That was nice, a little bit of an insight to get from being in a jungle.

Naga: Why is it important to go on retreat? Why is it important to break away from your daily routine and go somewhere exotic or where you’ve never been?

Dave: Well, I don’t think that you actually have any perspective on what’s happening to you until you are able to step away from it. It reminded me of the metaphor of a frog, who is placed in a pot of water and then it slowly comes to a boil. It really has no idea that it’s getting warmer and warmer. It happens incrementally, and it’s only when suddenly it reaches the critical point, the boiling point, that you understand, “Oh, my God, it’s hot.” I think, in some ways, with the stresses of life that we simply just become used to it. The water gets hotter and hotter, but we’re not noticing, because it’s only a little hotter than yesterday. And then there’s a point when all of a sudden we go, “Oh, my God. I’m in trouble here.” So unless you step away from your circumstances, you can’t really take the measure of the circumstances that you’re in. It’s weird, you know, Americans work more than almost anybody else on earth. We actually take less vacation time. And there’s reasons why there’s even a biblical admonishment to take a day. That rest is really restorative, and it provides a lot of perspective on your life. It’s nice to unplug for a little while. It’s not impossible to check in with the world at The Sanctuary at Two Rivers, but yet you feel less of an impulse to check in. And that’s a nice thing. It’s to be able to look at the stuff that everyday drives you crazy, and respond to it and from the perspective of being in a solar-powered retreat in the middle of the jungle, suddenly those things just don’t seem so important any more.


Naga: I love that you guys came up on the first day and then on the last day, when I took you out, you said this is the first time you left the property. The only thing you did was you went deeper, deeper into the jungle.

Dave: Yeah. That was really great for me too, because so often, I feel just like, “Oh, I should go check this out. I should go do this.” But there was something about the cool vibe and setup of the retreat that said, “No. No. No. Stay. Go deeper.” It’s not that I didn’t leave, I hiked up the river to these really spectacular waterfalls. But I felt the impulse to go deeper through the retreat rather than to bail out and about. And that was a nice thing, too, to have that experience. It’s aided and abetted by the website recommendation that you bring river shoes. The road ends, and then you really do hike up into it. At first you think, “My God, this is crazy.” And then you start to realize the beauty of its sheer remoteness. Just to take that walk, which is not difficult, but to take that walk up the river is itself kind of cleansing .You cross a sort of threshold. And that’s a beautiful, beautiful thing. I remember thinking at first, “Well, why can’t he get a road up there?” And then realizing later that a road would actually change it. 

Naga: Yes, it is a right of passage that you don’t realize till like maybe after you’ve left.

Dave: Totally.

Naga: Now, for those people who are not familiar with the science of Kirtan, how do you define it or describe it in layman’s terms?

Dave: Well, Kirtan always involves the technique of singing in a call-and-response fashion. A lead group calls out a phrase, and the audience responds. It’s a little model of the interaction of self in universe or self and other. And we’re singing simple Sanskrit mantras, which are largely names that are given to the divine, beautiful metaphors of our relationship to love in the universe. They’re very simple so that you can close your eyes and get lost singing them. Ultimately, the idea and the experience is that the singer merges into the song, the audience merges into the band, and all enter this space where there really isn’t a distinction that can be made between audience and performer, or singer and song. 

Naga: There are those of us in the yoga community who have now been exposed to Kirtan for quite some time, and there’s a specific yoga behind it called Bhakti yoga. I don’t know how you would consider this, but I kind of wanted to bring that into the fold as in, what is Bhakti? What is Bhakti yoga?

Dave: Well, there are people that are going to say “Oh, Bhakti is the yoga of devotion.” But, to me that’s a really loaded and tricky word. Devotion on one level seems to imply that there’s a relationship of being devoted to something so that there’s an object. And for me, the experience of singing is one of utterly blurring any distinction between subject and object, between self and the divine. So I guess I prefer to think of devotion as a sort of feeling that the divine is something that’s streaming through you, the energy before there was a universe or before there was time. And maybe it’s really a sense of awareness of how intimately connected to the source of all things that you are. It’s simultaneously holding a sense of both your insignificance and feeling to be at the center of things. So devotion, in this sense, would mean a kind of a yoga of being at home in the world. It is a yoga of a feeling imbued with the sense of wonder and mystery and imagination. I don’t know how that exactly fits in a more religious definition of this. I guess my tendency is to resist any religious definitions of it, because it’s possible to step into this music or into yoga, any of the limbs of yoga, without being particularly religious. There’s nothing about yoga or kirtan that’s insisting that one believe this or believe that. In fact, belief could potentially be seen as an impediment to the process and practice of yoga. Really, one is being asked to immerse one’s self, and fully jump into experience. So from that perspective, devotion is just complete immersion into what is. 

Naga: I love immersing myself in the art of devotion and really being a part of the process of transformation in that way. I find that westerners, and the yoga world in the west in general, could use more Bhakti yoga in their lives. I’m wondering is there any specific way you could tell these people that they should check it out?

Dave: I guess I would say that before there was an asana movement, yoga was a philosophical and devotional movement. Asana really doesn’t show up in the form that we currently know it until the 20th century. So really the ideas of the philosophy of yoga were carried largely by singing, because many of the text were not written down. They were passed orally from one person to another. So singing was both how you received that philosophy and also how you entered into it. For reasons that have to do with the way things are in contemporary culture, the yoga world has built itself in many ways on the physical practice of it. And that’s fine, because you can get from one limb of yoga to another. You just can start anywhere. So a lot of people come to yoga to practice asana, because they just want to feel more relaxed or want to be more fit or they have back problems or something therapeutic they want to deal with, and they may not be seeking something consciously spiritual. But nonetheless, they run into something spiritual as a byproduct of practicing the physical asanas, and that brings you more to the Bhakti yoga practice. So I think it’s fine if you start wherever you start. The Bhakti tradition is certainly useful in the sense that it causes us to focus on how we’re connected to each other, how we’re connected to the universe around us, and ultimately it propels us to the kinds of questions of “why am I here?” and “how shall I act, now that I am here?”.

Naga: Speaking of wonder, I want to get back to the nuts and bolts of Kirtan and it being composed of signing mantras. For those who do not know what a mantra is or what the purpose of it is, how would you describe or define Mantra?

Dave: Mantra, in Sanskrit, means mind tool, and it’s a tool for exploring and becoming aware of your mind and how it works and ultimately a tool to shift your relationship to it. It seems obvious to me now, although, it was not always obvious to me, that it’s possible to watch my mind and think “who is thinking?”, to be having the thought and simultaneously be asking this question of “who is having that thought?”, or “where is that thought arising from?”. It’s possible to think about thinking, or to become aware of one’s self and that one is having thoughts, as opposed to being simply lost and immersed in those thoughts. Mantras are very useful for this. Also to sing a mantra is in a sense to give your mind something to do, it’s like giving a child a toy to play with. So once the child is busy and occupied, it’s no longer making the same demands on you, and that allows you to get involved in potentially other more interesting things. Freed from the constant chattering of your mind, which is something that can happen when you deeply immerse yourself in something like singing, or asana, or dancing, allows you to have the experience of what it is to not be involved in your mind and its thinking all the time. And for most people that’s really refreshing.


Naga: It’s a wonderful concept, Mantra as mind tool. It really can excavate the wonders of the world. I’m fully with you on it. I hope more people test and explore the science experiment of using mantra for transformation. It is very effective and efficient. 
How do you, as an artist, define art and creativity?

Dave: I don’t define art or creativity. Art is, I suppose, both the process and the product. Perhaps it’s a way of expressing my questions, or mediating my experience, or making my experience available to others in a way that allows us to see how our experiences are shared. It can also, in some ways, be a kind of contagious thing. In that, it’s easy through the medium of art to make certain insights available to others in ways they can grasp it. Once you see something in a certain way, it makes it possible for others to see it in that way, so there’s a certain service that comes through art. I actually really prefer having this conversation on the terms of art as opposed to religion. Religion is often inflexible and dogmatic. Certainly the art world has been full of dogmas and inflexibilities as well, but it’s stars are set in a different place. Art is invested in questions, whereas the dogmas of religion are mostly invested in answers.

Naga: So my last question is if you could define what a rebel is.

Dave: Gosh, there’s probably both good ways of going at a definition, and bad ways. A rebel is chafing at spiritual, emotional, intellectual, physical, or social restrictions, and looking to break free in order to see, feel, think, or experience differently. I think that sometimes that quest can be sometimes misdirected at the outer world, when the goal of that rebellion is really integrating the self with the world in a new way. There’s really a sense of things aren’t adding up, or aren’t lining up, and that some change is necessary in order to feel complete or feel directed.

Naga: Awesome! Om out my friend!!


I highly recommend adding Dave’s albums to your collection.

Wednesday, May 28, 2014

The Yoga of Positive Change

by Liz Lindh

Yoga is a process of de-conditioning, of breaking down the unnecessary on a physical, mental and emotional level, to create space for true understanding.  All of us are born into families and cultures with certain habits and traditions. These habits and traditions create the lens through which we perceive our life experience. Sometimes these ideas about the way the world works are beneficial to our growth but more often they limit, restrict and hold us back. 

In yogic philosophy, we call these notions samskara. Samskara are mental impressions that result from past actions (karmas). They are unconscious reactions and inclinations that override our intuition and ability to act mindfully.  Samskaras distort our perception and cloud our ability to comprehend our own true essence and the pure nature of reality.



Each of us has our own personal collection of samskaras that we have been accumulating from the moment of our birth right up to this precise point in time. They are inherited from our ancestors and carried over from past lifetimes. Every thought and every action (conscious or not) creates a vibration which we subconsciously store as samskara. Our thoughts form the ideas that are the framework of our reality. That which we focus upon becomes stronger. Tendencies and beliefs will remain as they are until we shed some objective awareness on them. Don’t get me wrong, there are many things that our thoughts and belief systems cannot change, and there will always be things that are beyond our control. We can, however, control our relationship with what is. The sun will rise and set every day, it will rain, it will snow, there will be earthquakes and hurricanes, people will cut you off in traffic, take your parking spot and loose your luggage. How you handle it is up to you. You can change your mind at any time. 

The way that we move (or don’t move) our bodies on the yoga mat is a metaphor for how we move through life. What do you believe is possible?  Are you present?  What are you judging? Where are you restricted? What are you resisting? What are you thinking about the other people in the room? Are you acting or reacting?

Your yoga practice is an amazing tool for taking a good, honest look at yourself and observing the vibe you have created, the world that you live in. It is an opportunity to notice what patterns and attachments are actually working for you and what needs to shift. Your practice (on and off the mat) is the laboratory in which to recognize, question and change certain samskaras. Simply and deeply believing that you are strong, kind,  resilient, worthy and amazing will change your life. Giving yourself and others permission to fall and permission to soar is liberating. Make peace with the resistance by accepting the things you cannot change and make the best of them. As new beliefs and habits become established, the old ones get weaker. This is called growth and evolution.


Growth and evolution are seldom pretty, but why do things have to be pretty? The idea that life requires attractive packaging is an example of a cultural samskara that is completely fiction and detracts from the richness of life itself. Fall down, fall apart, get messy. Listen to the wise ones but question everything. This is how to discover the authentic truth as it presently exists and to create positive change in your own life. As Rumi says, “The breeze at dawn has secrets to tell you, don’t go back to sleep.”

Join us at The Sanctuary at Two Rivers for any Yoga Retreat or Yoga Teacher Training Certification Program to re-evaluate your habits and patterns. You will return home as a more vibrant, aware and alive version of yourself!