Mindful Yoga & Meditation

I remember when I was getting ready to open the studio and one of my main goals was to offer retreats locally so that you didn't have to take a full week off or worry about spending thousands of dollars (which is certainly worth it but sometimes we cant or don't want to spend our money that way.) I imagined a weekend retreat in a place just outside of Syracuse but felt like you were a million miles away from your day to day life. Meanwhile, I had never actually been on a retr...eat myself but I could see and feel the energy of what I wanted to create. Fast forward a few years and getting through a pandemic, we're here getting ready to host our 4th Reawaken Retreat. Emma is coming back into town to lead the retreat with me and we cannot wait. I've been noticing throughout the past several weeks that it's challenging for people to wrap their heads around going back to a "normal life" or navigating how to still have space for yourself but also starting to do activities again. It's a lot to take in and can take time to process and figure it out. The Reawaken Retreat is three days of stillness and time for you to integrate and connect with other like minded beings. It's time to take pause and find space for yourself again, if things are getting too busy or to make new friends. The retreat is an extremely special event and is mind-blowing how much can happen in three days, I can never find the right words to describe the feeling of what takes place. We have one private room available, a shared room and 2 camping spots left. The prices range from $575-$875 depending on the rooming option you choose. These prices include your meals for the weekend, rooming, and a 30 minute healing session (reiki or massage). $100 deposit is taken to reserve your spot and then you can either pay in full or on a payment plan. This year the retreat takes place at a very special location, The Kester Homestead, which is in Elbridge, NY and will be happening August 13th-15th. Emma and I would love to have you along for the journey! Click the link in our bio or head to our website for more details

You do a lot for others. Maybe you get a couple hours to yourself here and there, mostly those breaks are probably going grocery shopping alone or a coffee date with a friend. Take three full days for yourself to feel fulfilled and to just be you. To meet other women who feel similarly to you and feel supported. The Reawaken Retreat is happening August 13th-15th. We have a few rooms left and camping options.

I did 2 Reiki sessions with Heather and they were incredible. I set my intentions, told her where I wanted to focus the energy, and the outcome after the session was transformative. I asked for clarity surrounding certain aspects of my life, which I found shortly after, as well as focused on physical ailments which were restored. I would definitely recommend having a meaningful session with Heather! She listens, takes her time and makes you feel so comfortable. I have time open Sunday morning for two 60 minute reiki sessions Book through the link in our bio or website. Or you can message us!

One of the fun things we’ve been doing the past couple of months thanks to @august_g_kiss is sending out handwritten notes to people in the mail. They’re a little note about how to invite in mindfulnesss, an inspirational quote, or just to say hi! If you want one send us a message with your address

MINDFUL CLASS SCHEDULE MONDAY 4:30p Mindful Movement (Online) 6:30p Mindful Movement (Online)... TUESDAY 7:30p Tender Tuesday’s (Online & In Studio) WEDNESDAY 7a Wake & Shake (Online) 12p Mindful Movement (Online) THURSDAY 6p Vinyasa Flow (Online) SATURDAY 8:30a Mindful Vinyasa (Online & In Studio) SUNDAY 11a Mindful Movement (Online & In Studio)

Today is the last day of our virtual retreat. At first I wasn’t sure if I’d be able to get that amazing feeling of a retreat when we’d be online the whole time and people in their homes. I was up to give it a try. We had a small intimate group through the past 3 days but I think they have all felt that feeling at least a little bit. We’ve practiced asana, done meditations, opened up about protection and nourishing ourselves and had the BEST cooking class. It was seriously s...o much fun. I’m excited for our last day together and to see what it brings. I’m also excited to get all the videos uploaded to share with you so you can take a yoga retreat whenever you need it. We don’t always need that restoration or reflection when a retreat is being hosted so this will give you the chance to do it anytime YOU need it

For those of you who couldn’t make our meditation this morning here it is! https://youtu.be/m40Hx4B_4I4

Can’t wait to bury my toes in this sand again. Here’s our schedule for the rest of this week: Wednesday 12pm Online: Mindful Movement w/ @amy.zubieta ... Thursday 6pm Online: Vinyasa Flow w/ @syracusehypnobirthing Saturday 8:30am Studio & Online: Mindful Vinyasa w/ Heather Sunday 11am Studio & Online: Mindful Movement w/ Heather See more

Who’s joining us next weekend for Nurture our virtual retreat?! Last minute, we’ve decided to give day pass options for those of you who want to do one day. The overarching theme is Nurturing ourselves but each day is broken down into a different topic. Here’s the breakdown:... Day 1 | PROTECTION Day 2 | NOURISH Day 3 | EXPAND & GROW There will be 1 live practice each day + a recorded meditation for you to take on your own time, journal prompts and recipes. I provide you with a shopping list and a little care package delivered right to your door. *PLEASE NOTE: Saturday’s practice will also have a cooking workshop in the afternoon. You can join the whole weekend for $149 OR one day for $49. You’ll have access to all the content for a full year to practice again anytime you wish.

We have a new Mindful Experience up on the schedule. Monday, December 21st 6:30-8:30p $75... The class is offered to only 4 individuals so I can create a special, custom experience for each person. 2 of the 4 spots are already booked. This one falls on the Winter Solstice so I’ll be weaving in the energy of this day. It’s a time to turn inward and reflect, of slowing down and restoring ourselves. I’d love to have you join

We have two spaces left in the Mindful Experience for December 21st at 6:30pm This will be the first class in our new studio and is perfectly timed on the Winter Solstice

Tomorrow (New Years Eve) I’ll be leading another pay what you can meditation at 9:30am. You can join via Zoom or in the studio. I’ve been really loving these meditations and opening it up for anyone in any financial situation. There’s no stress behind it. Just show up for 30 minutes to sit and listen. Everyone is always shocked at how fast it goes by too. Most posts I’m seeing is talking about leaving 2020 behind because of all the crap that’s happened but tomorrow I think we...’ll start by reflecting on all that 2020 has given us. I know there has been HORRIBLE things that have happened this year and I am not in anyway disregarding any of that but as always in any challenging times there is space to learn and grow. So we’ll sit with that growth and feel the new person that’s emerging and stepping into the new year. We’ll set an intention and create a word for the year. How we wish to feel or continue to feel moving into 2021. Who’s with me?!

Order some new Mindful merch! Comment below or message us if you’d like to order a tank or tee

Excited to have Nick in our community! He’ll be teaching Mindful Movement Online, Monday’s at 6:30pm Nick studied music performance and music education at Syracuse University. He plays trombone, jazz piano, and church organ professionally in the area, as well as guitar and singing for fun. Nick first noticed a serious interest in yoga and meditation while in school to help with performance anxiety and getting creative juices flowing. In addition, he uses yoga for strength tr...aining and alignment, emotional healing, and developing receptivity and resiliency to life. Nick currently teaches at the Montessori School of Syracuse. He also has experience in children’s yoga. Outside interests include rock climbing, learning French, and casual gaming. Fun fact: The pandemic lockdown happened in the middle of Nick’s yoga teacher training!

In case you missed our BIG news So we have some exciting changes coming to the studio this month. I know I've been popping into your inbox here and there with several changes over the past few months but this one is pretty big :) Drumroll........ We're moving our location!! This may come as a big surprise for many of you but for others maybe it isn't. There are many different reasons we've decided to move the studio but a big one is the change in our business model. I took the time during our first quarantine to reflect on where I am at personally and what my goals were with the studio. I realized that after having a baby I needed to shift some priorities and the standard model of a yoga studio wasn't quite aligned with what I wanted anymore. I loved every second of it but we all change in time, especially after having a baby. I found that what I did want was to be able to go deeper with people in their practice. I want to provide the space and tools for you to dig in and find out more about yourself and for you to make subtle changes to feel better in your mind & body. We can only do so much of that in a 60 minute class, which is why I've shifted a bit. I believe our weekly classes are SO important to build that base and to create routine for the in between times, which is why they are staying, but by offering private sessions, Mindful Experiences, or retreats we can all learn so much more and jump in together. With these changes and a smaller schedule I thought it would be best to find a space that was more aligned with where we are heading. But don't worry we aren't going far. We're just up the road in the plaza next to Dunkin Donuts. For those of you who love Soleil Cafe and didn't think we could get any closer....we are hahaha. Now you can pop in to take class and then walk about 30 seconds to go grab a coffee or tea :) We'll be sharing a space with Mindbody Connection who offers massage and private Pilates sessions. The owner Melissa is wonderful and I'm so excited to be in the new space. So when is all of this happening? This month! We'll be in before Christmas (hoping to be in on the Winter Solstice, December 21st), but I will keep you all updated! Thank you for being an amazing support group and a part of the first iteration of Mindful. Transition and change can be very hard but I am truly so excited about this next phase. Please reach out with any questions or concerns you might have. With love, Heather

Ujjayi Pranayama Ocean Sounding Breath The constant grounding sound throughout your practice. It’s calming and keeps the mind centered while you move from one pose to the next. At the same time it gives you strength to push through the shapes that challenge your beliefs & mind.... The perfect balance of calm, yet powerful.

Heather does it again! She has given birth to a truly unique yogic experience that calms the mind, restores the body, and tantalizes all the senses. The very specific personal touches create an environment in which everyone is made to feel special and, more importantly, seen and honored. The union of all of these elements, made complete with Heather's outpouring of pure love and her attention to every detail, results in a magical, mysterious, meditative practice that breaks the mold! The next experience is Sunday, November 15th at 1pm

MINDFUL VINYASA Saturday’s @ 8:30am In Studio & Online

Reminder for you today. Take a big breath in, and when you feel like you can’t breathe in anymore, take in a little more air. Hold it for a second.... Let out a giant sigh.

Super excited to offer everyone a new membership that gives you access to our Mindful Class Library! We know that times are tough right now for some of you so we wanted to create an option that was a bit more affordable The Mindful Class Library Membership is: $15/month Access to our library of yoga classes, Pilates classes, meditations, recipes and more!... *With this membership you do not get access to our live classes, only the pre-recorded content. To join click here! mindful-online.teachable.com

Here’s what you get when you become a member of our studio! Download the teachable app, login, and take classes at your convince...easy peasy We update on a monthly basis to keep it fresh and new. Our online membership is $49 a month for full access this online studio + unlimited access to live classes The link is in our bio to join!

Anyone else feeling lazy this Monday? I’ve spent a lot of time today snuggling with Marty, snacking, and watching cartoons lol Sometimes I fall into feeling guilty when this happens because I’m not being productive enough. But today I say whatever, we all need these kind of days on occasion. I am excited to be teaching Mindful Movement tonight at 4:30pm on Zoom so hit up the link in our bio to register ... #lazydays #mindfulyoga #meditation #mindfulmovement #yogapractice #yogastudio #virtualyogaclasses #onlineyogastudio #bemindful

Don’t forget our virtual retreat early bird special ends on Dec 1st! With the 15% off that makes this three day retreat $127. It’s the perfect gift so if you’d like to purchase it for someone send us a dm and we can mail you a gift card With the retreat you get: 3 live classes/workshops 4 meditations... 2 pre-recorded classes 10 recipes grocery shopping list care package retreat guide book playlists discounts for our favorite healers & wellness companies and daily journal prompts! The live retreat will be Jan 8-10 but all content will be recorded for you to take the retreat anytime for a full year afterwards. #yogaretreat #virtualyogaretreat #virtualyoga #nurture #nurtureretreat #yoga #meditation #mindfulyoga #yogacommunity #bemindful #selfcare

Throwback to when we first opened. It’s pretty wild to look back on the past 3 years and see all that’s happened at the studio. All the people that have come in to take a class, all the teachers we’ve have, front desk helpers, and all the memories we’ve made together. A lot of you have see me go through big life changes and I’ve seen you go through life changes. Today is Small Business Saturday and it’s making me extra thankful to all of you that we are still here teaching af...ter the rough several months that small businesses have had. We were able to stay open because of your support so thank you. If you’re shopping today, try to shop small businesses if you can. A small $15 purchase does so much for us and we’re all grateful for everyone who purchases our products or services. We have a few specials happening today: $10 off our online membership (code: ONLINE) $15 off our unlimited membership (code: UNLIMITED Purchase a gift card for a 5 class pack and get a $15 gift card free! 15% off the Nurture Virtual Retreat (code: EARLYSPECIAL)

Supporting small businesses this year is SO important. Consider shopping and getting your gifts from any of the local shops in town. This year we have a SALE on all of our memberships! $10 off the Online Membership (code: ONLINE at checkout)... $15 off the Unlimited Membership (code: UNLIMITED at checkout) We also have gift cards online so head to the link in our bio to grab a gift card! Anyone who makes a purchase today will be entered in to win a Jade Mat Towel!

LOVING our new branding by @lauraa.jensenn

We’re so excited to announce our new offering that’s been in the creation during this quarantine. | THE MINDFUL EXPERIENCE | The Mindful Experience is specialized class that combines yoga, meditation, a food tasting and a spa like feel. You'll move through a two hour experience in an environment that will give you the space to fully connect with your body, mind + senses. Each session will be inspired by the seasons, time of day & the collective energy. It is only open to four... students and is completely customized based off of your individual needs. Upon registering for the class you will be sent a short questionnaire that will help us provide an experience for you specifically. You’ll leave the practice feeling refreshed, centered and relaxed. Click the link in our bio to join this magical experience or host one at your own home with your closest family and friends.

Today I sat down twice to do some meditation, once in the morning and then again tonight. The first time was guided, I was holding Marty while he fell asleep and then I dozed off. It was only 13 minutes long lol. I probably drifted off 3 minutes in. The second time I was reading a book about Ayurveda on my phone and realized I was on my phone hunched over for way too long so I got up rolled out my mat moved for about 10 minutes and then set a timer, 3 minutes of breath work,... 10 minutes of meditation in silence this time. The whole 10 minutes I was having an internal convo with myself. Wow these pants are uncomfortable. That breeze feels so nice. Oh here’s a new idea for a retreat. Wait Heather stop thinking lol, no actually don’t stop just be aware of the thoughts coming up. Okay now just breathe. I should get a new camera for filming classes. I wonder what kind of mic I need? Stop your doing it again. Just sit in the moment and don’t think of work. Okay wow that breeze feels nice and the coyotes are loud tonight. Ah I think I feel myself starting to drop in. The whole 10 minutes this went on. Kev walked in and I probably looked all relaxed meanwhile there’s a circus of random thoughts and me trying to tame it. The point of me sharing is that your meditation is a practice just like the poses you take in class so don’t be so hard on yourself if you have a hard time quieting the mind. Just sit down and try.

Stillness. Silence.

Taking privates with Heather has been a great addition to my experience with Mindful. I am able to talk with Heather and work through flows or positions that we have done in past classes. Especially in this time of virtual yoga, the one on one time leaves me feeling more comfortable and confident in what I am doing in my other Mindful classes. Heather also crafts each session to my needs - if I just need to move and get out of my head, she always comes up with a great flow!