Yoga Nidra: The Natural Cure for Insomnia

Blame it on Mercury going retrograde, the build-up to the once-in-a-lifetime Solar Eclipse that happened on Monday, or maybe you too have a baby one bedroom over who loves to play between the hours of 2 and 4am. Whatever is currently going on in your life, it's safe to say you could benefit from deeper, higher quality sleep!

The truth is that most of us have a very strange relationship with rest. We are a society of over-doing and over-exerting -- mentally, physically, and energetically. We haven't been taught how to turn off or power down our beings. Most of us default to our iPhones, iPads, or turn on the TV to decompress, which is actually causing more harm than good. This constant bombardment of stimulation never allows the nervous system a chance to rest and re-boot. 

During an extremely sleep deprived 12 months of being a new mom, I discovered Arianna Huffington's book, The Sleep Revolution. As one of the most successful women in America, someone who has built a media empire, Arianna got totally burnt out and obsessed with prioritizing self-care and deep rest in her life. “By helping us keep the world in perspective, sleep gives us a chance to refocus on the essence of who we are. And in that place of connection, it is easier for the fears and concerns of the world to drop away.” 

If you struggle with your sleeping habits, or just want to find ways to drop into deep, healing REM sleep faster and more efficiently, here are my TOP 3 favorite guided meditations of a style called YOGA NIDRA. Think of it as someone talking you through a full body scan, guiding your mind into precise focus, allowing each corner of your body to relax, one piece at a time. I've heard experts say that 1 hour of Yoga Nidra is equivalent to 4 hours of deep REM. Try to stay awake and present for as much as the meditation as possible, at least for your first experience with it. But don't worry if you do fall asleep, I usually doze off around 10 minutes in, especially if I'm totally exhausted! Deep rest is the goal of this practice, so whichever road leads you there is perfectly OK.

• 10 Minute Yoga Nidra with Dr. Janet Carscadden
• 27 Minute Chakra Scan Yoga Nidra with Elena Mironov
• 35 Minute iRest Yoga Nidra with Dr. Richard Miller

Woman Poetry in Orange County!

When a woman is loved correctly, she becomes ten times the woman she was before.

I feel an uprising. A deeper knowledge. A more refined way of living and being. The Wild Warrior Women of today are learning to love themselves fully. Without restraint. We smile in the face of a society that teaches us to hate ourselves and to compete with one another. We know better. And therefore, we do better. We dance gracefully away from toxic energies and rise above the noise. We support each other, unconditionally. We nourish our bodies and commit to self-care rituals every damn day. We gather on the new moon and dance under the full moon. We understand that you can't rush your healing, that change happens despacito, and that life doesn't give you what you want, it gives you exactly what you need. To learn, to grow, to evolve. When wild women gather to connect, release, and transmute their pain into love, the whole world heals.

I am very excited to announce that my yoga partner, Jade Alectra and I just booked our next Woman Poetry workshop! Come as you are. All shapes, all sizes, all backgrounds, all faiths, with years of yoga experience, or if this might be your very first class. We welcome you with open arms!

Saturday September 30

6 - 10pm at You and the Mat studio

Laguna Niguel, Orange County, CA

// Reserve your ticket here //

Nourish: A Goddess Celebration

In honor of my first Mother's Day, I designed an event to bring women of all walks of life together. To reconnect with your divine feminine energy and remember that we are all Mothers. Whether you mother children, a business, your garden, your community, etc, we all need a space to decompress. For the women who give, give, give all day long, now is your chance to receive. 

This 2 hour gathering includes a healing and powerful yoga class led by Mandy with sound healing and aromatherapy. We will conclude with a guided meditation led by Yanai designed to connect you with your highest self and honor the sacred female lineage, celebrating all women who have passed on and holding space for what is to come. If you are looking for more goddess energy in your life, I hope to see you there!

NOURISH: A Goddess Celebration

Saturday May 13 from 12pm - 2pm

with Mandy Burstein and Yanai Calderon

at Kundalini Windansea yoga studio
price $35 // reserve your spot here. 

How to Heal Chronic Pain and Live Better: An Interview with Jenn Hudgens

Today I am excited to introduce you to my good friend Jennifer Hudgens. She is a Doctor of physical therapy and a yoga instructor, who is committed to helping empower people through essential oils.  Her life was changed forever at 25 years young. An accident left her disabled and reliant on large amounts of medication. 

She decided this wasn’t the life she wanted to live and got herself off of all of her medications, working closely with an acupuncturist, massage therapist and beginning a daily yoga practice. For years, Jen attended my Tuesday afternoon Vinyasa Flow class where we became good friends and got to know each other on a deeper level. After hearing her story and seeing her fierce dedication to her own self-healing, I gained so much respect for her. Jen took her journey to the next level when she decided to commit to Yoga Teacher Training where she once again amazed me with her focus and dedication.

After dealing with pain and emotional stress for over 4 years, Jen was introduced to essential oils.  Very skeptically, she began trying them to manage her pain. With amazement and relief, she realized they were actually working! Since then, Jen has been driven by her passion, helping others who want to gain their health back, and those who want to find healthier options for caring for themselves and their families. 

Our teacher/student relationship has beautifully evolved over the years. Now, Jen educates me on the healing power of essential oils and has helped me incorporate them into my daily life. She posts helpful daily tips on her facebook and instagram page, @natural_wellness_tips and is always happy and excited to introduce "beginners" to the wonderful world of natural, plant-based healing from the inside out.

Here is a bit more from Jen, in her own words . . .

When I was first introduced to essential oils I thought they were hocus pocus and just smelled nice.  I thought to myself, there is no way these things can actually help me!

You see, just a few years ago, I was dealing with daily back pain ranging from a 4/10 all the way to a 9/10 on really bad days. I have a spinal cord injury, herniated, disks and arthritis from an accident I was in back in 2009. I was told by doctors that there was nothing that could be done and I should take pain pills every day. Say what?! Pain pills, every day?! There is NO WAY I was going down that path!

I am a little stubborn and knew in my heart that there was a better way to care for myself. I found amazing support in practicing yoga every day and making regular visits to the acupuncturist and massage therapist. However, sadly, all this did was lessen my pain temporarily. Never fully got rid of it.

I remember sitting at a table thinking that the woman talking to me was completely out of her mind, telling me all the things I could use essential oils for, including my severe back pain. What was she talking about?! Thankfully, that day, I decided there was nothing to loose and took a leap of faith. For the first time, I gave essential oils a try. Now, I'm happy to say, I've been living free from chronic pain!

In addition to alleviating my back pain, essential oils have also personally helped me manage the following:

• Headaches
• Cramps and PMS
• Fatigue
• Difficulty sleeping
• Decreased Clarity
• Unstable, ungrounded energy

When you are using essential oils, especially to cure serious issues in your body, quality truly matters. Many essential oils are labeled therapeutic grade or 100% when they are not that at all. It is false advertising and a bit deceptive. One great tip for you is if the bottle also says, ‘for aromatic use only,’ ‘for perfume use only,’ ‘do not ingest,’ you are most likely dealing with an altered essential oil filled with synthetics. 

I personally only trust one company and that is doTERRA.  They have raised the bar when it comes to quality of essential oils. They source all of their essential oils from their natural habitats, and have NO additives and absolutely NO impurities. Lavender is simply that, pure lavender. 

While pure essential oils are absolutely important to me, I think what attracts me most to doTERRA is their humanitarian work. Many of the countries they source their essential oils from are impoverished.  doTERRA works with these communities through their co-impact sourcing mission creating fair-trade work environments and their Healing Hands Foundation, a non-profit that focuses on building up and giving back to these communities. Take moment to read what they have been able to do in Nepal alone since the earthquakes that devastated that nation.

So where do you even start? This journey of beginning to use essential oils in your life can be overwhelming. Turning to your oil case instead of your medicine cabinet is a personal choice, and it can take some knowledge and support before you feel comfortable doing that. I am here to help you connect the dots, simplify the use of oils, and help you create clean and healthy solutions for yourself and your family. 


As a special gift for taking the time to read my story, I have put together this amazing free workbook on how to create your own personal, powerful morning routine.

My journey towards self-healing is never ending. I've learned a lot about myself and life along the way. If you ever want to reach out to me and chat more about any of this, please do! We can all learn so much from each other and grow together. 

Here are my personal daily words of wisdom that I tell myself and others:

• It doesn’t matter how devastating your journey has been, you can recover and come back better than ever
• You and only you can make the choose to pursue the life you want.
• The life you want is worth the fight, it may not be easy but it will be worth it.
• Whole living and wellness isn’t only about one area of your life. It is about all areas of your life.
• Listen to your gut, your intuition, your heart. Follow it. It always knows what you need!

Woman Poetry Retreat: June 2017

Woman Poetry Retreat

June 16 - 20, 2017

at Pachamama Yoga Retreat Center

in Todos Santos, Baja Mexico

You are invited to experience a yoga retreat like no other. 

But, before we go any further . . . forget calling it a yoga retreat -- it's a life change. It's that pause you are so desperately craving. It's a wild uprooting of your soul. It's a conscious abandonment of all people and all things that deplete you. It's a rediscovering of the beautiful, magical woman that you are before the world told you otherwise. 

You were meant to touch the stars, to reach for the moon. To fall asleep to the sound of the waves crashing in the Mexican desert without a care in the world. 

Join a tribe of women who are ready to reclaim their brilliance and shine bright once again. Find the call of your wild and untamed heart. Adventure past your comfort zone and experience freedom in your mind, body and soul. 

Meet Your Hosts

Mandy Burstein -- Having grown up all around the world, Mandy blends her love of travel and adventure to create amazing, unforgettable yoga retreats. She has guided over 100 students on retreats to Mexico and is completely in love with the country, as it has healed her personally and challenged her professionally. Mandy teaches powerful vinyasa flow and deeply restorative healing yoga, concentrated around the theme of self-love and personal empowerment. 

Jade Alectra -- After finding yoga in her darkest of hours, Jade realized the healing powers of the practice and became a certified yoga instructor. A passionate runner and all-around talented athlete, Jade teaches a unique, dynamic physical asana practice. She challenges her students to go to their edge, helping them find a deeper sense of self-love and self-respect. After collaborating with Mandy on two life-changing yoga retreats in Mexico, Jade is excited to explore Todos Santos with a new tribe of wild hearts and free spirits.  Read Mandy's entire interview with Jade here.  

Your Retreat Package Includes: 

• 4 nights stay at Pachamama Mexico, a gorgeous beach-front boutique hotel and retreat center
• Round trip transport to and from Cabo San Lucas airport (SJD)
• All local taxes, fees, and staff gratuity
• Yoga classes with inspired teachers Jade Leblanc (@jadealectra) and Mandy Burstein (@zengirlmandy) 
• Our signature #WomanPoetry workshops on releasing fear and living from a place of radical self-love
• Private retreat Chef will cater all meals, can make vegan, plant-based, dairy/gluten-free
• Organic breakfast + superfood smoothies, delicious lunch and dinner every day
• Nutrition + Healthy Living workshop with Jenny Niezgoda (@thebarefootbohemian)
• Guided meditations + Journaling sessions. Goddess Circle + Bonfire.
• Day Trip to adventure around the Sea of Cortez (Balandra Beach = magic!)
• Free time to explore the charming bohemian village of Todos Santos and shop with local indigenous artists, go surfing, horseback riding, etc.

What's not included? your flight; any additional excursions or spa treatments

Ready to sign up? select your room preference

SHARED TIPI  (2 full beds, 2 women in each room)

total package price = $1600.   0 spots available 

OCEAN VILLA  (2 queen beds, 2 women in each room)

total package price = $1800.  0 spots available 

As of 2/23/17 we are officially SOLD OUT. Thank you for your interest! Please email Mandy to get on the early invite list for our next yoga retreat happening November 2017. Email:  zengirlmandy @ gmail.com

Payment Schedule: A $500 non-refundable deposit reserves your spot on the retreat. There are only 15 spots available so please book ASAP if your intention is to join us. Once your deposit is submitted, you will receive a confirmation email within 24 hours. Your remaining balance will be due by May 1, 2017.

Frequently Asked Questions

• Which airport do I fly in to? Please arrive in Cabo San Lucas airport (SJD) on Friday, June 16 before 4pm. The last airport shuttle will be leaving at 4:30pm. Check out of Pachamama Retreat Center is on Tuesday, June 20 at 11am.
• What is the payment schedule? First, submit your $500 deposit to reserve your spot. Then, start looking at flights. The sooner you book, the better prices and flights times you will get. Email Mandy your flight reservations. [zengirlmandy @ gmail.com] Lastly, on May 1st, Mandy will send out an email with instructions on submitting your balance.
• I am new to yoga. Am I ready for a retreat? Yes! You deserve a break from life! Look at a yoga retreat as a much-needed vacation for your mind, body, and soul. We love working with yoga beginners and introducing them to this powerful, life-changing practice. All of our retreats are always lovingly open to all levels of yoga ability and life experience. Come as you are. We will grow together.
• Is Mexico safe? Yes. Absolutely. We only work with venues and local vendors that have been thoroughly vetted. Todos Santos is a charming small Mexican village, and Pachamama Retreat Center is on private, secure property.
• Who will my roommate be? We carefully, consciously pair you with another woman that we think will be the best fit for you. We have organized over 15 retreats between us and have become pretty damn good at roommate pairing. Solo travelers, have no fear! We have a knack for linking up people who end up as life long friends. If you and your bestie are traveling together on this retreat, just be sure to send Mandy a message and let her know that you want to room together. Either way, we got you covered!
• What should I expect? In a nutshell . . .  laughter, long hugs, life-affirming moments. Conversations that will shake you to your core and remind you of your purpose. New sisters. Connections with nature and spirit that will open new portals of love in your heart. An opportunity to find your voice and speak your truth. Yoga. Tacos. Sunshine.
  
  If you're more of a visual person, like me, here is a re-cap of our last New Years Yoga Retreat (December 2016) and here is a photojournal of some of my favorite memories from the last 6 years of organizing retreats. 

New Years Yoga Retreat 2016 Recap

What happens when you invite 16 women to meet you in the jungle for 5 days of self-work, reflection, movement, breath and release, all during the sacred time when one year ends and the next begins? You get fireworks for the soul!

 Our second annual New Years Yoga Retreat in Sayulita, Mexico just wrapped up and it is hard to put into words what this experience meant to me. So much deep, truly healing work happened here. Years of unresolved inner conflict and pain was allowed to be brought to the surface and given permission to be let go. Sometimes, more than anything else, that is simply exactly what we need. Permission. An invitation to show up as your true, authentic self. Without judgement or expectations. 

When is the last time you sat in a room with 18 faces staring back at you with nothing but pure love and acceptance? Where you felt 100% safe to speak your truth and be received with warm hugs and understanding . . . 

Let's face it -- life is hard. It knocks us down and very rarely gives us the tools to know how to properly get back up. As women in this westernized, modern world, we are not taught rituals or traditions, nor do we grow up with ceremonies marking important female milestones in our lives. We are taught to grow up fast, dislike our bodies, be inconvenienced by our menstrual cycles, aggressively pursue our careers and push our emotions aside. When we are not taught how to appropriately tap into our emotions, we silence an important part of our female power -- our intuition. 

Our intuitive minds guide us in life, through challenges, away from danger, towards our truth and highest self. Now more than ever, it is beyond important - it has become imperative to our growth as women that we take pauses from life every now and then to unplug from the pressure and reconnect with our intuitive selves. The mind, the body, the soul, the heart. When properly taken care of, nurtured, supported, and nourished, it can give us all the answers we need to know. No more looking on the outside. For once, we can finally hear our own voice and know the right path to take. 

I am beyond proud of the 16 women who showed up to do this important work.  With the powerful Jade Alectra and inspiring Jenny Niezgoda as my fellow teachers on this yoga retreat, we were able to hold space for and witness some truly major breakthroughs. The Temazcal (tribal sweat lodge) ceremony on December 31st was the spiritual catalyst that allowed us all to look our fears right in the face and push through. The jungle hike on New Years Day gave us important moments of silence, and equally important moments of divine connection with each other. All in all, my heart feels fuller than before, my purpose is so much more clearly defined, and my commitment to helping all the women in my life (including myself + my daughter) shine has never been stronger.

Here is a video re-cap of one of the most powerful weeks of my life. #WomanPoetryRetreat
If the embedded video below isn't loading, use this link instead

My Top 3 Winter Health Rituals

As we wrap up December and prepare for the New Year, now is the perfect time to check-in with ourselves and take an inventory of our health habits. 

The change of seasons and colder temperatures of winter present the highest risk of compromising your health and potentially getting sick. Every year, a new strain of the Flu and other viruses start to circulate around. Especially if you frequent a yoga studio/gym/school/airports, your chances of coming down with a sickness are even greater. 

I stopped getting the Flu Shot 4 years ago and *knock on wood* have still not been affected by the flu or any other major illness since. Preventative health is key -- especially in the winter months. First, start by visualizing yourself with a strong, protective layer of vibrant health and wellness around you. Nothing can penetrate it. Hold this image steady in your mind and come back to it when you're feeling vulnerable. Then, create a magic formula that works for you of rituals that you practice frequently (every day if possible) to detoxify and beautify your system from the inside out.  

Here are my favorite Winter Health Rituals for boosting your immune system and fighting the flu naturally:

1) Oil Pulling: Every morning, spend 10-15 minutes gargling coconut oil. Wait, what?! I know this might sound crazy but if you do only one thing to better your overall health this Winter, oil pulling is it! Coconut Oil melts at 76 degrees fahrenheit, so you only need to barely pre-heat your oven (or if you live in a warmer climate, just set your coco oil on the counter the night before) to bring it into its liquid form. Note: never use the microwave! Start with one large tablespoon, and once it becomes fully liquid, start swirling it around your mouth, the same way you would mouth wash. It's easiest to do this in the shower while shaving your legs or washing your hair. After 10 minutes (go for 15 if you can!), spit out in the trash can. Be mindful not to spit down your drains as coco oil will build up over time and clog your pipes. 

The physical benefits of this practice are too many to list, but include: cures tooth decay and bad breath, heals gums, prevents heart disease, whitens teeth, boosts immune system, improves acne, and strengths your jaw. Other benefits I personally noticed were: gets energy moving through your throat chakra and thyroid first thing in the morning, provides opportunity to practice mindfulness and a new form of meditation, relaxes and focuses the mind.

2) Acupuncture + Cupping: I am a huge fan of Chinese medicine. I've used it over the years to boost my immune system for relieving muscle pain and post-workout recovery. When I was pregnant, I worked with an Acupuncturist once a month to prevent morning sickness, dizziness, discomfort, etc. And it truly worked! After our sessions, I felt extremely grounded, balanced, and connected to my body and all the changes happening. Now that I'm 4 months post-partum and winter has arrived, I once again started working with Eastern medicine to realign my energy, increase blood flow, and give me more stamina to chase baby around with. 

At our last session, my Acupuncturist mentioned that I should try cupping as well to target my constant neck and shoulder pain from breastfeeding. I agreed, and have already felt the results! Cupping works in the opposite way of massage. Instead of pressing down into the muscles, it pulls up, drawing toxins to the surface (which is what causes the redness and bruising). Don't worry! The discoloration lasts only about a week, and the more you do it, the less you bruise. I highly recommend incorporating acupuncture and cupping into your Winter Health rituals to purify and re-align your system, on all levels. 

3) Bone Broth: Your intestines and gut are the foundation of your health. Many of the foods that we eat in our modern Western culture are highly acidic and over time, wear down at the intestinal lining and poke tiny holes in your gut. Even if you are eating 100% organic now, your digestion may be badly damaged from your youth and from prior poor health habits. The good nutrients that you are currently consuming end up leaking out of your gut and never get fully absorbed into your system. I first learned about "Leaky Gut Syndrome" a few years ago, and although I am not diagnosed with this, it did send me on a journey of trying to understand the gut health/overall health connection. I discovered that bone broth contains collagen and amino acids that actually repairs damaged cell walls. Also, its gelatin restores the lining of your gut, repairs your GI tract, and even makes your skin glow -- it's a win/win!

You can make bone broth on your own at home (which I tried and epically failed at!), or you can purchase from a reputable local source in your community. Since the benefit of this special broth comes from boiling the bones to extract powerful nutrients like collagen and glutamine, it is essential that everything used in the recipe is 100% organic and untouched by pesticides. I purchase my bone broth from a local farm-sourced vendor here in San Diego and enjoy one warm cup in the afternoon and one right after dinner. I find that in the winter drinking warm bone broth is a soothing ritual that takes little to no effort but has a tremendously positive impact on your health. You can read more about the benefits of Bone Broth here.  

What are your favorite techniques for staying healthy in the winter? Please write a comment and share!

xoxo,

Mandy

A Love Letter to all my Sisters

Dear Sister,

I see you struggling. I see you fighting to catch your breath. I see this world pulling you in what feels like a million different directions and forgetting what your true north feels like. I see you trying to be strong, but forgetting to be soft. I see you so desperately needing a minute to yourself, a day to re-charge, an hour of silence . . . but on most days, feeding everyone else around you before feeding yourself.

I see you. I feel you. I am you.

And know this: there will never be a perfect moment to re-claim your life. And no one else can do it for you. It's gonna be the hardest thing you've ever done. Prepare to dig deep and scratch and claw your way out of the muck to find your light again.

But do it. Please do it. Fight for your sanity, find your balance, then fight some more.

It's perfectly OK if there are chapters of your life where you are barely surviving. Barely holding your head above the water. Barely breathing. All of this is OK, it's necessary, in fact. To our evolution, to our growth, to the shedding of our helplessness and the revealing of our badass-warrior-GODDESS-ness. 


So hang on tight. This chapter will pass. And soon enough, you will be shining so bright once again. 

#womanpoetry #alovelettertoallmysisters

Next Woman Poetry -- December 17th in San Diego!

As women, we have immense intuitive and healing abilities to positively uplift and nourish ourselves and those around us. Unfortunately, more often that not, we stand in our own way. We hold onto past pain, heartbreak, regret, disappointments and most of all -- fear. We cling to these emotions and allow them to grow inside our bodies and minds. This manifests as digestive issues, stubborn belly fat, tightness in the shoulders, hips and low back -- and that's just on a physical level. Energetically, we can feel stuck, stagnant, and uncomfortable. 

Life is not meant to be lived this way! The sooner we acknowledge these emotions and move through them, we create the space for NEW energy to arise. Positive, uplifting energy to nourish ourselves and others. The ultimate freedom. All of us deserve to feel FREE.

Woman Poetry is an incredibly healing experience. It is an opportunity to practice radical self-love. Woman Poetry is a chance to release, shed and surrender the negative emotions we hold onto. 

Saturday December 17
5 - 8 PM at Trilogy Sanctuary
hosted by Mandy Burstein + Jade Alectra

Do something different this Holiday Season -- treat yourself to a night of Divine Healing.

Experience a 2 hour Woman Poetry flow -- their signature yoga style that allows the body to express and move through past pain and heartbreak, without judgement, fear or control. Enjoy a luxuriously long Savasana with essential oils, sound healing, and guided meditation. The night culminates with a Goddess Circle, carefully cultivating inner strength, confidence, connection and sisterhood. Open to any woman that is ready to fall head-over-heels in love with herself!

Check out the powerful #womanpoetry movement that has inspired self-love around the world.