Tag Archives: 28 day yoga challenge

Day 28: recap of 28 day yoga challenge

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Thanks to all of you fabulous people who joined me in my second 28 Day Yoga Challenge. Here are a few take-a-ways:

  • By far the most popular post was Day 22: the perfection of being imperfect. I had so much feedback from this post. Many, many of us seem to be struggling with believing we are enough right now, just as we are. In my immediate family of a gaggle of sisters and an active, but elderly mother, success is measured by how much you get done in a day. For the longest time, that was me. Speaking just for myself, it’s required me to actively let go. Let go of control. Let go of judgement. Let go of the fear of not being good enough. I’m not perfect and sometimes I slip back, but I am tons more happy in my life.
  • I can’t tell you how happy I am to being sharing this video blog. Thank you for following. I’m getting better (ah, the technology twists and turns!), so you should see improved visual and audio content. This week I will be releasing my Yoga Video Outtakes (kinda like movie outtakes) – which is a very funny look at the production behind the scenes. Ha! Check it out!
  • Our next 28 Day Yoga Challenge starts June 1 with fresh content that I hope will be helpful and inspirational.

Don’t worry about doing well. Be well.

Namaste,

Suzanne

Day 22: the perfection of being imperfect – 28 Day Yoga Challenge

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suzanne and olivia at wineryI like things a little messy. I like a house clean and organized but looking lived in so that the personality and spirit of the inhabitants shine through. I love learning a new friend’s flaws. I love to know that I can safely share my own. I like faces with imperfect features, interesting and unusual beauty. I just love to see my yoga students express a yoga sequence in their own style, with quirky nuances, fully lived.

A reformed perfectionist, I finally learned how to laugh at myself. Now I can say I really enjoy myself. If you’ve been to one of my yoga classes, then you know that and you’ve had fun too. I can entertain myself easily. I’m better at resting into my failures to accomplish, my goals slightly missed and my best being highly imperfect. I’ve gotten completely comfortable watching myself on video, hearing my own voice. I am a unique expression of the life force we all share. I love your unique, imperfect self too.

Day 20: when life gives you lemons…practice relaxing – 28 Day Yoga Challenge

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Lemon 16The practice of yoga is the practice of relaxing into everything, what’s agreeable as well as what’s disagreeable. We call “doing yoga” practicing yoga because at best there is no end point. There is no getting it right. There is no competition or judgement.

Try an experiment today. At some point during the day, catch yourself getting irritated, angry, annoyed or hyper. Then as you bring some awareness to what’s disagreeable – a person, a feeling or life simply not going the way you planned, take a moment to be still. Try to release your expectations. Try not to label the situation as either good or bad. Take some deep breaths. Relax your eyes.

Consider that each day we have the opportunity to change our perspective. Letting go of expectations and judgement opens our lives to joy.

Namaste,

Suzanne

Day 19: guest blogger, Olivia the Whippet, on hoarding vs. contentment

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olivia hoardingGuest Blogger: Olivia, the Whippet

My mom is at a weekend yoga workshop with yoga teacher, Erich Schiffmann, so I agreed to fill in as a guest blogger.

Confession: I hoard food and hide it in my Mom’s bed. I like to put my treats under the covers and Twizzlers (which I don’t eat, but like to play with), poached eggs, cheese and other goodies. The reason why I hide food is so that my cat, Simone won’t eat it. She eats everything. I don’t let her get on Mom’s bed because that’s just for me and Mom.

Mom says that most people hoard something. (Dogs are people too!) She says that hoarding comes from a deep-seated belief in the lack of abundance. The fear of not having enough makes us hold on tightly to things. Mom says that we can discover a lot about ourselves by being aware of feelings of not having enough and not being good enough.

Here’s a short mantra you can use during your meditation. Say to yourself:

I have everything I need.

I have all the money that I need.

I have all the time that I need.

I have all the love that I need.

Namaste,

Olivia

 

Day 18: hasta mudra for manifesting anything – 28 Day Yoga Challenge

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kubera mudra for manifesting

kubera mudra for manifesting

This photo is the Kubera Mudra, one of the many hand postures that heal the body. This mudra is used to manifest things into the world, whether it’s wealth, achieving a goal, or finding something. It promotes joy and serenity in creating. The Kubera mudra allows us to bring to light wishes that we would like fulfilled. It’s fascinating that people from many different cultures universally take this hand position when describing wealth or money.

How to form the mudra: The tips of the thumb, index and middle fingers touch. The ring and pinky fingers fold into the palm of the hand.

(This is taken from my book, Hasta Mudras for Health & Healing.)

About Hasta Mudras

A hasta mudra is a gesture or positioning of the hands to channel and direct energy in the body. Mudras come from the over three thousand year old tradition of yoga originating in India. Hasta means “hand” in Sanskrit and “mudra” comes from the Sanskrit word “mud”, meaning to delight. A mudra is a seal as in sealing your connection with the Divine or sealing energy in the body. There are many forms of mudras, such as with the eyes and the tongue.

Yoga is a spiritual practice and offers practical healing applications that benefit even those who aren’t spiritually oriented. Hasta mudras work in a way that can be compared to acupuncture or reflexology. By activating parts of the hand, a hasta mudra opens up channels of energy and sends messages to the brain.

Try the kubera mudra today. If you are sensitive energetically, you may receive immediate results. But if the benefit doesn’t come quickly, be patient and consistent in your practice. Keep in mind though that while hasta mudras can offer great healing, no mudra is a substitute for medication or medical attention.

Since hasta mudras work to change the energy in the body and spirit, it’s best if you incorporate conscious breathing with your practice. Breathe full and free on the inhale and exhale the breath out completely. Find a rhythm with the breath. Try to make the inhale and exhale the same length.

It also helps to set a positive intention as you form a hasta mudra and concentrate on this intention during the practice.

Mudras can be held for various lengths of time. You may find that today’s mudra may only need to be held for seconds or try holding the mudra throughout your meditation. There are no set rules. Let your intuition guide you. Have fun and explore!

Day 17: do yoga anywhere – 28 Day Yoga Challenge

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Take your yoga practice out of the studio and into your everyday life. You can do yoga anywhere. No need for a mat or props. In this video, I take a break from hiking with my dog, Olivia, and do a 5 minute yoga practice. It’s just sublime to practice outside in the beautiful Spring weather. Improve your mood, your body and your spirit. Let go of the expectations of what your practice is supposed to look like. Concentrate on what you are grateful for and joy will follow.

EnJOY!

Namaste,

Suzanne

Day 16: waking up the brain – 28 Day Yoga Challenge

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Nearly all of us tend to live life routinely. We go to the same coffee shop everyday at the same time. We walk our dogs around the same neighborhood course, day after day. (Poor dogs! No new scents!) We eat the same foods. We do the same yoga poses. Sound a little bit like you?

There is a benefit in routine. Having a routine is grounding and makes us feel safe. It’s easier to relax when we have a routine. It’s easier to manage a busy life.

But to feed the spirit, body and brain, it’s great to mix it up every once in a while. The brain shrinks if it’s not used or challenged. This is also true of our bodies and spirits. This yoga video demonstrates a fun way to wake up the brain. If you do this, you’ll know exactly what I’m talking about. You can literally feel your brain wake up. And it’s a bit silly, so stop taking yourself so seriously and have some fun.

In addition, consider doing something different at least once a day. Change the way you drive home. Try a different restaurant. Eat a food that you normally don’t eat.

And (please!) take your dog somewhere new. A dog’s brain needs stimulation. Experiencing new things keeps your dog happy and healthy. And it’s good for you too.

Enjoy!

Namaste,

Suzanne

Day 15: the healing quality of nature – 28 Day Yoga Challenge

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Magnolia tree

my pink magnolia tree

Feeling sad, anxious, worried? Get outside and let those emotions disappear. There’s nothing like nature to put our worries into perspective. Go for a walk in the woods. Listen to the sound of the Spring birds, the sound of the brook. Touch a tree – feel it’s texture. Smell the soft woody smells. Relax into the impermanence of life.

Enjoy!

Namaste,

Suzanne

Day 14: breathing into 8 parts of the body meditation – 28 Day Yoga Challenge

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Most of us habitually breathe into the upper front chest. This lovely meditation incorporates using the front and back body, plus the upper and lower parts of the torso. This is one of my favorite meditations. It can significantly enhance your health by feeding prana (energy) into the organs of the body. Enjoy!

Namaste,

Suzanne

Day 13: yoga for the immune system, part 1 – 28 Day Yoga Challenge

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Here’s a 12 minute yoga sequence that will boost your health. It targets opening the major concentration of lymph nodes in the body. Lymph nodes are responsible for collecting foreign particles and toxins. This sequence encourages the drainage of these substances allowing the body to perform at its best.

Enjoy!

Suzanne

Day 12: Aromatherapy – 28 Day Yoga Challenge

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aromotherapy

I’ve really been getting into aromatherapy lately. Essential oils quickly create positive well-being. The smell of essential oils stimulates the part of the brain that affects emotion. In the body, the oils are quickly absorbed through the skin and can help cleanse, tone and balance the body.

Here is a lovely mix that I put together and have been sharing with my yoga students. It includes sandalwood, which is has a soft, woody scent that is wonderful for centering, creating emotional stability and inspiring insight. Lavender, the most popular oil in aromatherapy, is calming, refreshing and relaxing. Ylang ylang has a sensual aroma and is said to open the heart and elevate the spirit. In general, essential oils should be used with a carrier oil, as it can be too concentrated on its own. I use apricot kernel oil, which doesn’t have a scent.

1/4 cup of apricot kernel oil

10 drops of lavender oil

10 drops of sandalwood

7 drops of ylang ylang

When combining essential oils don’t shake the container. Essential oils are delicate. Shaking introduces air molecules into the mix, which lessens the effect. Instead, gently rotate the container back and forth.

Important: Be careful when using essential oils around animals, particularly dogs. Dogs sense of smell is 100 times greater than ours. The pure oils can be irritating to dogs. Never put a pure essential oil on your animal.

Day 11: some of my favorite things – 28 Day Yoga Challenge

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Here are some of my favorite things. Kind of a mix of tips for beauty, health and reducing stress. View my video blog to discover inexpensive “finds”.

And let me know some of your favorite things!

Namaste,

Suzanne

Day 10: tip for reducing your stress in seconds – 28 Day Yoga Challenge

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If I were to share only one important tip for reducing stress, this is it. I literally changed my life by softening my eyes and relaxing into everything. This important video touches on the most profound benefits of yoga.

Before I practiced yoga, my adrenals were so maxed out that it I could actually feel the pain in my adrenal glands in my body. Not a good feeling let me tell you. I was a very stressed person and as such, I didn’t have room for much compassion and love because I was struggling so much with my body.

I’d love to hear your feedback. I wish you peace and happiness.

Namaste,

Suzanne

Day 6: the healing properties of sesame oil – 28 Day Yoga Challenge

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Ayurveda is a 5,000 year old medical system that works to keep one’s health in a perfect state of balance. Ayurveda and yoga are sister disciplines. Ayurvedic remedies are used for both prevention and healing and are carried out entirely by natural means.

I’ve become fascinated with Ayurvedic remedies and have recently discovered the healing properties of sesame oil. Take a look at the video above for tips on getting to sleep more quickly, grounding the body and getting rid of ear aches.

By the way, use regular sesame oil – not toasted sesame oil – unless you really want to smell like sesame!

Namaste,

Suzanne

Day 2: walking in the woods meditation – 28 Day Yoga Challenge

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Tuesday, April 2 is Day 2 of our 28 Day Yoga Challenge. Join me in setting the intention to practice at least 5 minutes of yoga and at least 5 minutes of meditation each day. Looking for some ideas for your yoga and meditation practice? I’ve included my Walking In the Woods, a guided meditation here: walking in the woods

Also, view some of my short yoga practices here:

Yoga for Better Balance

Yoga for the Rest of Us – 15 minute sequence

I have lots of great suggestions to keep you going this month, so check back each day for new asana videos, meditations, great recipes and tips for healthy eating.

Namaste,

Suzanne

Suzanne’s Quick and Easy Thai Chicken Soup

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Suzanne's Quick & Easy Thai Chicken Soup

Like Thai food? Have I got a great recipe for you! You are going to love my Quick & Easy Thai Chicken Soup.

Also, our 28 Day Yoga Challenge starts April 1. Join us in setting the intention to do at least 5 minutes of yoga a day and 5 minutes of meditating. If you enter your email on my blog home page, http://suzannemorganyoga.com, you’ll get 28 days of videos, recipes and tips for healthy living. Spread the word and tell your friends!

Ingredients:

1/2 c. diced onions

2 teaspoons curry powder

1/4 teaspoon of cayenne

1 tablespoon of Old Bay seasoning*

1 1/2 teaspoons of salt

2 tablespoons of good olive oil

1 tablespoon of minced garlic*

4 cups of good quality chicken stock

3 cups of shredded cooked chicken*

28 oz. canned diced tomatoes

3/4 cup chopped fresh cilantro

1/4 to 1/2 cup of canned coconut milk

In soup pot, saute onions and seasoning in olive oil until the onions are soft. Add garlic and continue cooking for 1 to 2 minutes. Add 1 cup of chicken stock and deglaze the pot, bring to a boil. Add remaining chicken stock, tomatoes and cooked chicken. Bring to boil, then cook for 20 minutes on low heat.

To finish, add cilantro and coconut milk. Cook for 2 to 5 more minutes. Enjoy!

quick and easy ingredients

Tips:

1) Frozen minced garlic can be found at many groceries stores packaged in small little cubes, as shown in photo. This can save time. Allow 2 cubes to come to room temperature before adding to the spices.

2) Using a store-bought, good quality roasted chicken goes a long way in saving time. Try to find a roasted chicken with no spices or remove the skin and spices before adding the chicken to the soup.

3) Some stores sell small cans of coconut milk (about 5 oz.). This is a nice option if you think that the milk will go to waste if you buy larger can.

4) Good quality, organic, canned tomatoes are actually preferable to using fresh tomatoes and again, it saves time.

5) This recipe is fairly spicy. If you don’t like a lot of spice, cut back slightly on the cayenne pepper, curry and Old Bay. If you like your food super spicy, add a bit more.

new 28 Day Yoga Challenge starts April 1, plus information about our fabulous Mexico yoga retreat

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let's swim with the dolphins!

let’s swim with the dolphins!

Hey, everyone!

Our next 28 Day Yoga Challenge starts on April 1. I’ll be doing daily posts this time to give you lots of ideas, recipes and videos of asana practices that you can do at home. This challenge is free and you do the practice at a time of day that’s convenient for you. It just requires that you commit to doing at least 5 minutes of yoga and 5 minutes of meditation a day. (If you miss days, no worries – we are just trying to build our practice and create healthy habits.)

Many of you joined our February 28 Day Yoga Challenge. I received wonderful feedback from many of you saying how much better and calmer you felt with a consistent practice. I also received great reviews on my healthy recipes, so I’ll post more recipes in April.

I’ve really been enjoying creating the asana videos for you. And I’m getting better at filming thank goodness.

Invite your friends or family to join in. To get my daily tips, videos and recipes, simply join my list – click on the button on the upper right side of our main page.

from the Petite Suite

Yoga In Paradise With Suzanne Morgan – Mexico yoga retreat March 15-22, 2014

Join us for a 7 night/8 day yoga retreat in paradise on March 15-22, 2014. This retreat will rejuvenate your body, mind and spirit. Held at the luxurious Xinalani Retreat Center located on the south shore of Banderas Bay, near Puerto Vallarta, Mexico, Xinalani is built on the unspoiled jungle with a beautiful, pristine beach. It’s only accessible by boat, so be prepared to get your feet wet as you step out of the boat and onto this secluded, private resort. We’ve made travel super easy. We will meet at the Puerto Vallarta airport and will have a private shuttle take us directly to the dock and then take a private boat ride to Xinalani. The resort is 12 miles south of Puerto Vallarta Airport, so as long as your flight arrives by 4 pm, you’ll be able to spend each night at Xinalani. Important for us yogis, this resort is eco-chic – meaning that it combines luxury with the most thoughtful care for the environment. Our yoga retreat, Yoga in Paradise with Suzanne Morgan, will focus on incorporating the wisdom and beauty of nature to lead us to better health, prosperity and peace of mind.

Space is very limited, so please consider signing up early. It may seem that March 2014 is a long way off, but many people are securing their rooms now with a $300 deposit (fully refundable until four months out). We will sell out of space.

For more information on Xinalani, go to: http://www.xinalaniretreat.com/

Or see our slide show here:

What’s included:

  • 7 nights of accommodation at the gorgeous Xinalani Retreat Center
  • 3 gourmet meals a day
  • Social hours most evenings – bonfire on the beach, salsa dancing
  • Group meditation each morning
  • 6 morning yoga classes and workshops
  • 5 early evening meditations or short yoga classes
  • Classes take advantage of this unique, eco-friendly location and incorporate yoga into the elements of nature
  • Hasta mudras for health & healing
  • Restorative yoga
  • Yoga Nidra
  • Pranayama (breathing practices)
  • Taxes!

Not included:  Airfare to and from the retreat, transfer to and from the airport ($100 extra), daily excursions, alcoholic drinks and hotel gratuities.

To secure your room, you’ll pay a $300 deposit for each person. This deposit is fully-refundable if you cancel by December 15, 2013.

To see the main page of information, complete pricing and information on making a deposit to secure your spot, click here.

To get tons of details about the trip, go here.

To see the slideshow pictures of this stunning resort, go here.

Suzanne’s Moist and Tasty Meatloaf

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Thanks to all of you who took the February 28 Yoga Challenge. We have another 28 Day Yoga Challenge coming up and starting on April 1st – no kidding! I will be giving more guidance and adding more videos, so stay tuned. In the meantime, enjoy this recipe.

Don’t like meatloaf because it’s too dry and bland? Try my recipe and you’ll be going back for seconds or thirds.

Ingredients:

1 pound ground beef

1 pound ground chicken or turkey

2 tsp salt

1/2 tsp pepper

2 shallots, minced

3 cloves of garlic, minced

1 egg, lightly beaten (room temperature)

3/4 c. marinara sauce

1/2 c. panko or bread crumbs

1 1/2 tablespoons of Worcestershire sauce

1/4 – 1/2 cup of chopped parsley

1 – 2 tablespoons of flax seed (optional)

Topping:

1/3 c. ketchup

Directions:

Preheat oven to 375 degrees. Mix all ingredients except ketchup together with your hands. Place in a baking dish and shape into a loaf. Spread ketchup on top. Bake for about an hour. Use a meat thermometer to make sure meat is fully cooked.

TIP: Place a small oven-proof container with water in the oven when you cook the meatloaf. The moisture keeps the meatloaf moist.

meditating on abundance and giving

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pushpaputa mudra

It’s DAY 11 of our 28 Day Yoga Challenge and I’m feeling very grateful for my life exactly as it is. It’s amazing that depending on our perspective, we can be deeply content or absolutely distraught, with the conditions of our life being exactly the same.

I watched Oprah’s Lifeclass last night featuring Sean Penn’s charitable work in Haiti. I was incredibly touched and reminded to be thankful for all I have.

If you are looking for a focus for your meditation today, try incorporating this hasta mudra with an intention on abundance and giving (to yourself or someone else).

Pushpaputa mudra
See below for general information on hasta mudras (hand postures)

The translation for pushpaputa is “a handful of flowers” which is àpropos for this lovely symbol of giving to another.

Meaning/Benefit:
Pushpaputa is a gesture of offering. This beautiful mudra signifies openness and acceptance — of ourselves, others and the gifts of life. This gesture can help you remember the wealth the Universe has to offer and allow you to connect with abundance. It allows you to be receptive in receiving. You can also use this mudra to meditate on sending an offering to someone else.

How to form the mudra:
The palms are open in the gesture of giving. Rest the back of your hands on your thighs. The thumbs and fingers are relaxed. The fingertips point slightly towards each other.

**************************************************************************
About Hasta Mudras

A hasta mudra is a gesture or positioning of the hands to channel and direct energy in the body. Mudras come from the over three thousand year old tradition of yoga originating in India. Hasta means “hand” in Sanskrit and “mudra” comes from the Sanskrit word “mud”, meaning to delight. A mudra is a seal as in sealing your connection with the Divine or sealing energy in the body. There are many forms of mudras, such as with the eyes and the tongue.

Yoga is a spiritual practice and offers practical healing applications that benefit even those who aren’t spiritually oriented. Hasta mudras work in a way that can be compared to acupuncture or reflexology. By activating parts of the hand, a hasta mudra opens up channels of energy and sends messages to the brain.

Since hasta mudras work to change the energy in the body and spirit, it’s best if you incorporate conscious breathing with your practice. Breathe full and free on the inhale and exhale the breath out completely. Find a rhythm with the breath. Try to make the inhale and exhale the same length.

Mudras can be held for various lengths of time. You may find that today’s mudra may only need to be held for 30 seconds until you feel refreshed or try holding the mudra throughout your meditation. There are no set rules. Let your intuition guide you. Have fun and explore!

Balancing in Tree Pose

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It’s Day 7 of our 28 Day Yoga Challenge. This video offers some tips on how to better balance in Tree Pose (vrksasana). I also demonstrate how to bring a calm mind to your practice.

Let me know how the challenge has going for you. I’d love to hear your thoughts on your personal practice. Also, if you have a topic you’d like me to address in my video blog, let me know!

Namaste,

Suzanne

Quick meditation for increasing energy

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pran hasta mudra

DAY 6 OF 28 DAY YOGA CHALLENGE

Pran Mudra for Increasing Energy

The pran hasta mudra stimulates the root chakra, at the base of the spine, creating a heat that awakens and energizes the body.

Meaning/Benefit:
 Pran or prana means “energy” or “life”. This beautiful gesture brings vitality and energy to the body. In addition to reducing fatigue, this mudra reduces nervousness and improves vision. It is used to improve eye problems and diseases. It also provides mental clarity.

How to form the mudra:
 The thumb, ring and pinky fingers touch at the tips. The index and middle fingers are extended. This gesture can be done with both hands. It can be practiced for three to thirty minutes once a day.

About Hasta Mudras

A hasta mudra is a gesture or positioning of the hands to channel and direct energy in the body. Mudras come from the over three thousand year old tradition of yoga originating in India. Hasta means “hand” in Sanskrit and “mudra” comes from the Sanskrit word “mud”, meaning to delight. A mudra is a seal as in sealing your connection with the Divine or sealing energy in the body. There are many forms of mudras, such as with the eyes and the tongue.

Yoga is a spiritual practice and offers practical healing applications that benefit even those who aren’t spiritually oriented. Hasta mudras work in a way that can be compared to acupuncture or reflexology. By activating parts of the hand, a hasta mudra opens up channels of energy and sends messages to the brain.

Try the pran mudra above during your daily meditation today. If you are sensitive energetically, you may receive immediate results. But if the benefit doesn’t come quickly, be patient and consistent in your practice. Keep in mind though that while hasta mudras can offer great healing, no mudra is a substitute for medication or medical attention.

For the sake of illustration, the photo above shows forming the mudra with one hand. However, you can use both hands.

Since hasta mudras work to change the energy in the body and spirit, it’s best if you incorporate conscious breathing with your practice. Breathe full and free on the inhale and exhale the breath out completely. Find a rhythm with the breath. Try to make the inhale and exhale the same length.

It also helps to set a positive intention as you form a hasta mudra and concentrate on this intention during the practice.

Mudras can be held for various lengths of time. You may find that today’s mudra may only need to be held for 30 seconds until you feel refreshed or try holding the mudra throughout your meditation. There are no set rules. Let your intuition guide you. Have fun and explore!

Celebrate life with good food and good friends

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DAY 3 of 28 DAY YOGA CHALLENGE:

It’s Sunday, the day of the week I always savor. I like to slow things way down on Sunday. I put away the “To-Do List” and try to really find the joy in en-joy! For me it’s about simple things. Everything is alright in the world if I can spend time cooking, reading, being in nature and laughing with friends.

Celebrate life with good food and good friends! Sunday brunch with my good friends Tom and Karen Carter.

Celebrate life with good food and good friends! Sunday brunch with Karen & Tom Carter (Karen not shown).

I think we have to guard against the temptation to always be busy. I don’t know about you, but I don’t want to be one of those people that runs around shouting “I’m so busy!”. Standing in line, I want to be the person who says: “You go first. I have plenty of time.”

So set your intention. Prioritize joy. Love the life you live.

Namaste,

Suzanne

Wake Up the Body: 15 Minute Yoga Practice

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Day 2 of the 28 Day Yoga Challenge: Today I’m including a quick asana (yoga pose) sequence in case you need some inspiration for your home practice. Towards the end of the sequence is a lunge series. Be sure to do that on both sides as the video only illustrates one side.

Many of you have been sending your comments via FaceBook. It’s been wonderful to hear your thoughts and suggestions. You can include them here on the blog post or via the social media. Keep it comin’!

Also, I’m in the process of setting up my youtube channel. I will eventually have all the videos posted there so when you want to find something that I previously released, that will be an easy way to search for it.

Have a fab weekend!

Namaste,

Suzanne