Some of us accept tension and chronic stress as normal.

Many of us walk around carrying a lot of physical and emotional stress with no idea how to let it go.

Your body is so powerful, it can clear tension, it just takes practice and the right techniques.

Your body is actually very capable of releasing tension and stress.

Here are 4 tips to begin the process:

1. Align your spine.          

When your spine is in a neutral posture, you avoid strain and tension.

Your muscles feel the most ease when you are with an erect spinal posture.

Make sure your ears stack on top of your shoulders, and over your hips.

Maintain the natural curves of your spine. Too often we slouch and cave in at the heart because we sit for extended periods of time throughout the day. 

Make sure to bring your shoulder blades down and back, tuck your chin back in a neutral jaw posture to prevent strain on the neck.

Check your posture throughout the day. 

Notice your posture when you are texting or on the laptop!

Keep both at eye level to prevent strain to your neck and shoulders.

Get back into neutral!

2. “Letting Go” Breaths.

Lay down in a comfortable position where your legs and arms are spread wide apart.  Lengthen your spine from the tailbone to the crown of your head.  Bring your shoulder blades down and back towards the support surface.

Inhale the longest and slowest breath in through the nose.  Exhale and open your mouth to create an “AHH” sound. The sound creates vibration which stimulates the “letting go of tension” hormone.  Do this as many times through out your day to feel light and easy. Try at least 10 Letting Go Breaths in a row for optimal benefit. Express your stress to let it go!

3.  Feel your pain, tension and stress without judgement. Feel to heal.

Pain signals us that there is something wrong  and that we have to move or change something. If you have chronic pain, it may be a signal there is also emotional or energetic pain accompanying the physical pain. When we suffer, there is physical, emotional, spiritual, and energetic effects to our whole human BEing.

We can reduce our perception of pain with techniques that also bring balance and harmony to our emotional and energetic aspects such as Healing Touch®, massage and intentions and feelings of love, gratitude, trust and acceptance of our pain.

We move the energy of our pain when we feel and notice our pain.

Too often individuals try to numb the pain, over medicate and judge their pain or get upset that they are in pain.

This actually stresses your body-mind and causes MORE pain!!

4. Contract-Relax-Release Tension.

A longer muscle is a more relaxed muscle!  Contract all the muscles in your body.

Tighten up your facial muscles, jaw, shoulders, center, legs, and curl your whole body into a ball.

Keep this tension across all joints for as long as you can.  Let go of the tension when you can’t hold any more.

LENGTHEN all the muscles you just contracted.  Inhale deeply through your nose and lengthen even more your body.

Stay in this lengthened and expanded posture.  Notice how this body position makes you feel, notice how a lengthened body feels.

Take time throughout your day to check your posture, express your stress with your letting go breaths, feel your tensions, and contract-release them to bring your body-mind to a new level of lightness and ease!

Share these techniques with your friends and comment down below how they benefit you!

CLICK BELOW To Listen to LET GO AND LOVE guided meditation that will get you started on the path to lightness and ease! You are so worth it!

5 Ways to Decrease Stress and Free Your Mind NOW:

1. Let go of judgements.

Release any negative self-talk about your your body, your thoughts and what you may perceive as “quirky”. You are so beautiful BECAUSE you are unique!

Scan your body in the mirror and notice if there are parts that you are not so excited about. Forgive yourself for judging yourself NOW. The more we love the less we stress. Fake it till you make it!

Loving your body is great for your overall health.
Unconditional love is the healthiest way to reduce stress. It causes you to release tension, pain and stress! If you are overly judgmental of yourself, you are “stressing yourself!”  Let go and love your body now.

2. Acceptance.

Accept yourself EXACTLY as you are… Affirm “I love myself exactly as I am.” “I value and respect myself.” “I hold myself in the highest regard.” “I am whole and complete.” “I am grateful for the unique creator that I AM!” These affirmations relax the muscles in your body.  Is your mind filled with thoughts that relax or tense you?

3. Move and dance your body now.

Play your favorite music and allow your creativity to be expressed through whole body movement. DANCE! Let go of all the thoughts, beliefs and labels you have about not being a good dancer.
FREE YOURSELF through your spontaneous movement creations!  This naturally causes our bodies to feel more energized, peaceful and uplifted!

4. Eye gaze.

Look into your eyes as you gaze in the mirror. Smile at yourself on a daily basis, every change you get! Notice how it feels when you gaze into your own eyes. Eye gaze with yourself daily and if you can, grab a partner to gaze with.

Connecting with ourselves and another person is so healing and energizing. There is nothing quite as beautiful and sacred as human connection. We were designed to relax when we experience connection.

5. Breathe IN Love.

Take the deepest and longest inhalation through your nose. Feel the expansion of your rib cage, chest, abdomen, low back and pelvic floor as you inhale deeply. Breathing fully and slowly slows down our mind. The breath is one of the quickest ways to reduce chronic stress and break the cycle of tension. Inhale the feeling of love into every cell in your body.  

Notice how this makes you feel. Do you feel more relaxed and calm?

Try these techniques throughout your day, on your way home from work or before you sleep.

Post a comment below to let me know how these techniques help you and share with your friends!

Send your email here and download a free guided meditation to de-stress in minutes!

Listen to the new CD of guided meditations called Free Yourself to help you de-stress, heal and energize!

You are so worth it!

 I am so excited to join forces with DAP Wellness and Green Monkey Yoga Studios to offer Pregnancy Nurturing Moves and A Touch Of Love Infant Massage Classes beginning Monday and Wednesday May 7 and 9!

WHAT: Pregnancy Nurturing Moves Group Classes are designed to benefit both mother and baby before birth to ensure a healthy pregnancy, birth and post-partum recovery.

GOAL: Classes teach women how to activate their ability to de-stress, energize, let go of pain and tension and bond with their baby. It includes mindful breathing exercises, prenatal yoga, 20 minutes of cardio-dance-fitness and specific postures and movements to strengthen and lengthen key muscles that change during pregnancy. The whole program is also designed to PREVENT common musculoskeletal complaints during pregnancy, that too often are unnecessary. My background as a physical therapist, yoga therapist and mom has inspired me to create a unique series of therapeutic and functional exercises to ensure a healthy neck, shoulder and low back. Learn how to release tension and pain in the spine so you may enjoy pregnancy and motherhood even more.

Pregnancy was designed to be a pleasurable and empowering experience, re-unite to the innate pleasure that pregnancy and new motherhood brings with your NURTURING MOVES®.

WHEN:

PREGNANCY NURTURING MOVES® Mondays (South Miami) and Wednesdays (Mid-Town) 11am-12:30am

TOUCH OF LOVE Infant Massage Classes Mondays (South Miami) and Wednesdays (Mid-Town) 12:30pm-1:30pm

LOCATION: GREEN MONKEY YOGA STUDIOS

Mondays at South Miami Location South Miami Tree House | 5792 Sunset Drive, Miami Fl 33143 | (305) 669-4949 | map

Register HERE For PREGNANCY NURTURING MOVES-SOUTH MIAMI LOCATION

Register HERE For TOUCH OF LOVE-SOUTH MIAMI LOCATION

Wednesdays at Mid-Town Location Midtown Miami Tree House | 3301 NE 1st Avenue, Miami FL 33137 | (786) 507-5338 | map

Register HERE For PREGNANCY NURTURING MOVES MID-TOWN, MIAMI Location

Register HERE For TOUCH OF LOVE MID-TOWN,MIAMI LOCATION

For More Information: info@michellealva.com

Sunday, April 29th at Tobacco Road, 4-8pm.

For details link to http://theawakeningtooneness.yolasite.com/events.php

A few weeks ago, I attended meetings to plan for an event to bring people together in PEACE, LOVE, and ONENESS by my soul brother Michael Unity.

He was compelled to take action and create peace after news of the death of 17-year old Trayvon Martin, who was shot and killed while walking home from a convenience store on the evening of February 26th.

I feel so blessed to have attended the meetings for this event because it has exposed me to a whole different group of people and new friends, who are so filled with passion and purpose, I have listened to them share their stories… of how they brought light where there was darkness, of how they found God and Divine Love from within, and from all their suffering. LOVE AND PEACE IS SIMPLY A CHOICE!

They have re-energized my soul and made me feel more than ever that PEACE IS POSSIBLE for us all. WE ARE ALL SO POWERFUL!

When we ask these questions… we tranform our lives:

1. HOW CAN WE BE HELPFUL?

2. WHAT COULD WE DO TO CONTRIBUTE TODAY TO BRING MORE LOVE AND PEACE TO OURSelves, our community, our world?

One Solution:
Awakening To Oneness
APRIL 29th, Sunday, 4pm-8pm at Tobacco Road – 626 S. Miami Ave, Miami, Fl 33130
Leaders and clerics of different faiths and communities will gather and co-create new possibilities for love, peace and success. Powerful performances and Community Building Activities will be featured.

When I love myself, I am able to love others more… when we take time to cultivate Peace inside, we automatically radiate peace out to the whole universe…BECAUSE WE ARE ONE.  May we all realize how connected we truly are.  Every thought, belief and action I create affects all my brothers and sisters.  We are that powerful.  Let’s co-create a major shift… a LOVE and PEACE shift. May we all RISE IN LOVE on Sunday, April 29th ! See you there!

Thank you to all the Warriors Of Light, Michael Unity, Chana Michelle Joubert, Rabbi Marc Labowitz, DJ Raw and all the Warriors of LIGHT Crew… my life is forever enriched from knowing you. Let’s create miracles on April 29th!

I realize how believing in a higher power is so great, because it calms us… we are relaxed when we can trust that there is a higher force that is making sure that everything is happening for our highest good. This is how we can experience calm amidst chaos. A helpful affirmation is “EVERYTHING IS ALWAYS PERFECT!”

Even though I may have desires for things to be different than what they are… I can be content with simply what IS and trust that it is always perfect.  The more I can be accepting and appreciating of the moment, the more peace and love flows through me.

The more I am able to allow things to just BE what they are, the more I open myself to allowing those things to move and re-organize themselves. When I resist what is, worry or force things to be what I want when they just simply are not meant to be what I want, I am just STRESSING my whole system and all those around me.

Repeat this useful affirmation EVERYTHING IS ALWAYS PERFECT throughout your day…especially in your most challenging of times. 

EXAMPLES OF WHEN THIS AFFIRMATION COMES IN HANDY:

1. When running late for an appointment.  Stay focused on getting there… forgive yourself for being late and repeat EVERYTHING IS ALWAYS PERFECT.

2.  When an individual in your life appears to be challenging to get  along . This person is a wonderful opportunity to teach you something… such as patience or acceptance. What can you learn from this situation? Send him/her a loving intention and repeat EVERYTHING IS ALWAYS PERFECT.

3. When you don’t get the job you wanted or the call back after a first date…EVERYTHING IS ALWAYS PERFECT. There is something even juicier waiting for you… be patient and trust.

4. When someone you love is sick or recently diagnosed with a certain condition.  The most powerful drug is LOVE. In those moments we can see our loved one as BEing whole and complete. We can send them loving intentions and pray for them.  We can use this challenge as an opportunity to strengthen our connection to trust and faith.  When we feel sorry for people or worry about them, we actually weaken ourselves and all those around us. We consume so much energy when we try to understand WHY things have to happen this way… we can be so useful when we choose to let go and just LOVE.

Faith is power and trusting that EVERYTHING IS ALWAYS PERFECT strengthens everyone.

Add a conscious and deep diaphragmatic breath to your affirmation. This ensures you are most relaxed and peaceful.  Close your eyes and FEEL the energy of the words aligned with your intention… EVERYTHING IS ALWAYS PERFECT.  Notice how you feel.

Even though you experience chaotic and even traumatic moments in your life, know that they are all here to teach you something and make you a more complete person in the long run. Lord knows I sure had a lot of traumas and dramas in my life. All of those experiences  have gifted me with so much compassion, healing and empathy and I see them as blessings.

Let me know how this affirmation helps you and post a comment below! 

Sign up on the upper right side of this page and receive a free MP3 Guided Meditation called “Let Go and Live!”

Florida International University’s Women Who Lead Conference is designed to further enhance the leadership development of female students at FIU and is sponsored by the Women’s Center of FIU. Their mission is to provide women with programs and services related to their intellectual, professional and pesonal growth. They advocate for bettering the lives of both men and women.

There were some men who attended also FYI. 

I served on a panel that spoke on the topic of living in balance and being a leader. The students seemed so eager and willing to shine and learn ways to improve themselves and contribute to their society.

After lunch I was supposed to guide us in meditation and yoga with some breathing exercises. Everyone seemed so content sitting with a look on their faces that said “My stomach is full and you want me to get up and stretch?” So I just went with the flow and shared how to Live our Yoga.

The video above is what I presented for the conference attendees.

I feel we are all graduating everyday and moving into unchartered territory just as these students are every day when we step into the unknown and follow our intuition/inner guidance whole-heartedly.

There is so much we don’t know… these students are preparing to graduate and I could feel the fear in the room.  A lot of my talk was on trusting and staying present in the moment, to have a vision for what we want to co-create, to have goals and intentions, but to also let go and let it all flow… as it does anyways.

Balance is not always the middle point on a line, but rather the place where we feel the most ease and flow.  When things are off balance, we feel drained, resistance and overwhelmed.

May we all take the time to ask ourselves, what is my heart’s desire? 

Am I living my life in balance?

What parts of my life are in need of more balance? 

Is it your personal relationship? Your family relationships? 

Is it your work life/career?

Is it your spiritual life, are you living in your true purpose? 

My true passion is to love and be of service to humanity in my lifetime…I wish to be of service. In whatever capacity that I may serve others, that is my calling. Whether it is by public speaking, by teaching someone how to move more efficiently as a Physical Therapist, by helping someone clear a past trauma as an energy healer, by teaching people how to become experts at self-healing or energizing, by simply appreciating a friend, or loving more fully myself and others. 

We are all here to share and shine to the fullest by sharing our many gifts.

I am so grateful for this day, I enjoyed so much being able to be of service today. Living in this way is truly a blessing.

What does Balance mean to you? What does Being a leader mean to you?  Love to hear what you think?

Did you know that your body is naturally

designed to love, digest, heal, energize,

birth, breastfeed and sleep soundly?

So many pregnant women today are too stressed out to be in alignment with their true nature, which is peace and balance so that all systems work to support optimal growth and development for you and your baby.

Michelle Alva     and        Dailany Pena

Nurturing Moves® Classes are being offered exclusively through DAP Wellness. Dailany Pena, creator and CEO of DAP Wellness, is a powerhouse of a woman who has come into my life to nurture Nurturing Moves and help me spread our vision of a world filled love, compassion, integrity and peace. 

 

 

DAP Wellness is a unique holistic approach cultivating maternal wellness and whole child development. We are committed to enhancing the quality of the lives we touch and believe that by nurturing the whole woman and her child now, we are helping to care for tomorrow’s generation today. Visit DAP Wellness at www.dapwellness.com .

 

 

The Beautiful Music in this Video was created by Master Drummer Fernando Subirats, the producer of Free Yourself, the upcoming Guided Meditation CD I have been inspired to create for us all to live life to the fullest. Thank you to all the angels in my life that are inspiring me to walk in my path with confidence and grace. May we all BE love and live with purpose.

When was the last time you nurtured and appreciated your Belly?

Did you know that the way you feel about your belly affects your digestion, stress level, sleep, libido, immunity and mood?

Do you need more Belly Love?  The skin over your chest and abdomen has the most receptors for the love hormone.

Relax, re-energize and raise your own levels of love hormone (aka Oxytocin) by adding a few simple

mind-body-breath exercises into your “morning wake up” or “go to sleep” routine.

Nurture yourself with these Nurturing Moves:
1. Breathe IN Belly Love with Diaphragmatic Breathing. Get in a comfortable position. Take the fullest inhalation. Feel the lengthening and expansion of your chest and abdomen. Exhale passively.  Let go of stress and tension when you exhale.

Remember: LENGTHENING is the Opposite of STRESS.  Feel LENGTHENING in your belly to de-stress your whole body.

2. Clockwise “Circles Of Love” Belly Massage. Place your right hand over your abdominal area.

(above the pubic bone and below the rib cage is the area you want to massage)

Create clockwise “circles  of Love” with your right palm applying a medium pressure over your tummy. 

As you massage, notice how your tummy feels.  Do you feel tightness or softness. How does touching your belly make you feel?

This part of our body sometimes holds tension, pain and/or emotions. 

Notice what you feel without judgement or criticism.

Allow your belly to soften and relax.  Do at least 50 clockwise Circles of Love over your belly.

This exercise improves energy levels, libido, body image, immunity and reduces constipation, anxiety, depression, chronic fatigue, chronic stress, and sleep problems. If you are holding on to past emotions and want to move forward and digest the old, this exercise is for you!

3. I Am Grateful and Appreciate My Belly.  Our belly is the home for many important organs that provide vital functions in our daily life like digestion, immunity, elimination, reproduction… feel gratitude and admiration for this amazing part of your

body as you breathe fully and bring loving intentions to this body part.  Thank your belly and your

whole body.  Our bodies are so amazing. They balance and coordinate so many different functions

throughout the day. 

BE A WISE ONE: Make time daily to pause, to rest and re-boot your whole system.

Prevent Chronic Stress so you may truly experience the joy, pleasure and splendor that is innately yoU!

Let me know how these Loving Exercises help you by posting a comment down below!

Learn ways to empower, heal and energize your whole self

with one-on-one Integrative Healing Therapy sessions or by attending a

Nurturing Moves® workshop with Michelle. Contact:  info@michellealva.com.

watch?v=r_5VH8FpMJ4

Last night, 16 of us gathered at Choices Vegan Cafe for a very uplifting and productive two hour workshop that included a delicious vegan meal. Alex Cuevas, owner of Choices and I collaborated to bring you

Clear Your Obstacles and Manifest Greatness !

Some Key Points that were reviewed were:

1. Did you know that all you need to do is ask…if you want to receive?

2.We are all so powerful, we are experts at manifesting… all we have to do is believe enough in ourselves, in our abilities,and take the needed steps to manifest our goals… just as when we learned how to walk!We will fall, we will lose balance… it will be scary at times, but all we need to do is get back up, and try again.

3. The importance of time management (be responsible and organize your day-every hour to be most productive and leave room for play), prioritizing and achieving balance.  We learned Alex’s effective and practical Happiness Model to achieve balance and manifest greatness.

4. I shared the laws of attraction and how we all can manifest powerfully in our lives with simple shifts of consciousness and intention.

We all have the ability to live a truly fulfilling life and have it all. When we take time to re-charge our whole being, nourish ourselves with healthy relationships, food and fitness, a career we are passionate about and align with Source on a daily basis… magic happens.
Thank you to everyone for sharing with us! Please post a comment to let us know how you enjoyed the food,the Choices Center, the company and the event.

May your day be filled with passion, purpose and contentment!

Stay tuned for upcoming workshops by signing up at www.michellealva.com and receive a

Free Guided Meditation called Let Go and Live!

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