Yoga Girl’s 5 Tips for Cultivating a World-Changing Spirit Within

Yoga Girl’s 5 Tips for Cultivating a World-Changing Spirit Within

Rachel Brathen says you can let your personal challenges and trauma obscure the big picture or use them as motivation to create change.

Rachel Brathen says you can let your personal challenges and trauma obscure the big picture or use them as motivation to create change.

Even Rachel Brathen (aka, “Yoga Girl”), the 27-year-old Instagram star and best-selling author who amassed 1.8 million loyal followers in just a few short years has setbacks. In 2014, Brathen lost her best friend, dog and grandmother, all in a matter of months, which left her rethinking her purpose, she says. “I had an existential crisis. I was questioning everything—the reason for the online world, social media and the point of it all. There was soul searching, and I arrived knowing that the influence and power I’ve attained should be dedicated to creating a better world,” Brathen says. When personal trauma hits, “you can go in one of two directions: It either sparks you to do something bigger and use your pain to make a change, or you go in the opposite direction and lose sight of its purpose in the big scheme of things.”

To put such defining thoughts in to action, Brathen recently launched,a partially crowd-funded digital wellness platform with a foundation in yoga. Through the subscription-based site, viewers can access video content focused on yoga, meditation, food, and travel, hosted by experts specializing in areas like body imageeating disorders, and psychology.

She also co-created, a non-profit foundation dedicated to change-making worldwide through social mission trips and campaigns that target pressing issues, including the environment, female empowerment, world hunger, animal rescue, wildlife conservation, education, the well-being and safety of children, and clean water.

Slated to lead the organization’s first do-gooder expedition to Nicaragua this April, Brathen and participants will set up a sustainable water system in an area severely lacking this natural resource. Keenly aware of such global disparity and suffering worldwide, Brathen keeps her soul from deflating and stays motivated by allowing herself to internalize the harsh realities she encounters.

“We run an animal rescue organization and find homes for fifty-plus dogs. I’ve lost dogs in my arms and have been completely overwhelmed,” Brathen says. “I have to take a day or two off to let myself feel sadness. It’s important to bear that pain, as opposed to soldiering on. It’s why you got involved in the first place. It’s why we do what we do. I end up much more empowered.”

If building a change-making empire like Brathen’s is out of your scope, don’t be discouraged. “We each have the power to change the world,” she says, echoing her non-profit’s tag line. “Find what your true passion is—what makes you angry—and identify an issue to get involved with. Making a change takes a bit of work. Many of us are so content having a comfortable life, but even at your local community level there are people struggling, too.”


How to Cultivate a World-Changing Spirit

1. Take care of yourself.

People worry about their family, work, abundance, money. Knowing that you’re okay and cared for is comforting and will allow you to come to a place where you want to make a positive change in the world around you.

2. Get outside.

During very busy days, we sometimes forget about the bigger picture, as we get caught up in our to-do lists or problems and issues at hand. Spending time outside connects us to nature and mother earth and reminds us that we are part of a whole planet; a planet that in many ways needs support and healing that we have the ability to offer.

See also 4 Ways Practicing Yoga Outdoors Enhances It 

3. Open your heart.

Engage with your community. Make connections at a local yoga studio that offers opportunity to do seva (selfless service). Meditations for the heart can also help foster feelings of love and compassion that are greater than on a personal level.

Try a guided meditation:

A Meditation on Giving and Nurturing
Deepak Chopra’s 7-Step Meditation to Open Your Heart
Deepak Chopra’s 2-Minute Meditation for Love + Forgiveness
10-Minute Guided Meditation for Self-Compassion

4. Establish a loving intention.

Whatever you set out to do—whether it’s starting a new business or healing the world—a loving intention should inspire the project. There’s a lot of hard work involved as well; stay on course and don’t forget why you started out in the first place.

5. Tap in to your inner child.

As a kid, I wanted to be a Doctor Without Borders and travel the world to make a difference. As a teenager, I traveled to South Africa to visit orphanages for a school project. I have always been drawn to wanting to make a change.

See alsoYoga Girl’s Spring Break Core + Balance Sequence


Kundalini 101: Try This Game-Changing Golden Milk Recipe at Home

Kundalini 101: Try This Game-Changing Golden Milk Recipe at Home

The traditional Ayurvedic beverage is celebrated by the Kundalini Yoga community for its detoxifying, healing properties.

Are you ready to discover your life’s purpose and activate your fullest potential? Kundalini Yoga is an ancient practice that helps you channel powerful energy and transform your life. And now there is an accessible, easy way to learn how to incorporate these practices into your practice and life. Yoga Journal’s 6-week online course, Kundalini 101: Create the Life You Want, offers you mantras, mudras, meditations, and kriyas that you’ll want to practice every day. Sign up now!

Golden milk, the magic beverage of Kundalini Yoga, always makes me happy. This cozy drink reminds me of being cuddled and comforted as a little girl. Not only is it delicious and restorative, but in a world where everyone is longing for calm amidst the chaos, it has powerful healing components.

You can thank golden milk’s main ingredient—turmeric—for its medicinal properties. It helps heal stiff joints and relax connective tissue. It is also helpful for anyone with digestive issues. Consumed after a meal, it can act as a digestive enzyme, kind of like a baby’s last bottle of the evening. The benefits don’t stop there: Turmeric is a tonic for the liver. It also purifies the skin, lubricates the joints and ligaments, and detoxifies the bloodstream.

This recipe is based on the drink Kundalini Yogis have been consuming for years, especially after consecutive days of deep seated meditation. Personally, I love a mug of golden milk in the evening, when I am curled up in front of the fire with candles, soft music playing, and a good book. My inner child feels cozy, healed, and loved. We all need more of that these days, so make this at home, enjoy it, and share it with those around you.

Golden Milk Recipe

Step 1: Make a turmeric paste.


  • 4 tbsp ground turmeric
  • 1 cup water

Add turmeric and water to a saucepan or skillet. Simmer and stir until it forms a yellow paste. Continue stirring once it starts to thicken so it does not burn. If it gets too thick, add a little more water. Note: Heating activates the healing qualities of the turmeric.

You can keep the paste refrigerated and use a few spoonfuls whenever you would like to make golden milk. (Do not store it in a plastic container or use plastic utensils, as the mixture will start to soften the plastic.)

Step 2: Make the magic milk.


  • 1 mug of milk of your choice. Cow, goat, almond, hemp, oat, macadamia, and soy are all great options. (I always use sweetened almond milk.)
  • 1/2 tsp turmeric paste, adjust to your taste
  • 1 tbsp sesame or coconut oil, not the toasted kind
  • Honey, or other sweetener, to taste. (I add local honey during allergy season, which eliminates my allergies.)

For each serving, combine all ingredients in a saucepan. Heat gently, just up to the boiling point. Use a whisk or beater to froth it up.

Voila—you have it! Pour into a mug, get cozy, and enjoy one of the healthiest, and most delicious drinks around.

Want to learn how to tap into your innate kundalini energy to transform your practice and life? Join Karena in Kundalini 101 today!

Kundalini 101 with Karena Virginia: About Our Expert

Karena Virginia has 20 years of experience as a powerful healer and highly acclaimed yoga instructor. Based in the New York City area, she conducts workshops in the United States and Europe and is a pioneer in bringing positive change to the world through fierce love. She’s co-author of the 2017 book Essential Kundalini Yoga and released the DVD The Power of Kundalini in 2015. Her app, Relax and Attract with Karena, has helped thousands of people around the world to find inner peace and healing. Karena’s work has been featured in the Huffington Post, Bravo TV, and the Oprah Winfrey Network.


Live Be Yoga: 12 Takeaways from the New York City Yoga Scene

Live Be Yoga: 12 Takeaways from the New York City Yoga Scene

It seems like just about everyone is practicing yoga in the Big Apple. Here, Jeremy and Aris reflect on the diverse ways ancient tradition has evolved in one of the most modern cities in the world.

Live Be Yoga ambassadors Jeremy Falk and Aris Seaberg are on a road trip across the country to share real talk with master teachers, explore innovative classes, and more—all to illuminate what’s in store for the future of yoga.

It’s called the city that doesn’t sleep, and turns out that with all that extra time New York City residents are practicing a lot of yoga. As they wrap up their whirlwind exploration of the yoga scene in their first destination, Jeremy and Aris look back—on meeting yogis (literally) everywhere, the work of renowned yoga teachers, the ongoing debate about hands-on assists, and so much more—to shine a light on yoga’s trajectory.

See also Introducing the 2018 Live Be Yoga Tour Ambassadors


How to Free Yourself from Avidya & See Yourself for Who You Truly Are

How to Free Yourself from Avidya & See Yourself for Who You Truly Are

See through your thought patterns and perceptions and discover the freedom to be your Self.
woman smiling, mirror

Lauren, a Los Angeles yoga teacher, slipped in a lunge while teaching and injured her ankle. Because she’s a practice-through-the-pain kind of yogi, she didn’t even stop to assess the injury before continuing her class. When she finally got to the doctor, she discovered she would have to stay off the ankle for at least a month.

For Lauren, this triggered a deep identity crisis. Since her teens, her strong body has been the source of her well-being, her self-esteem, and, in adulthood, her income. She can still teach, and her injury may even turn out to be an incentive to deepen her understanding of alignment. But because the “me" she has always felt herself to be is so tied to her physicality, the accident has left her deeply disoriented. Of course, she tells me impatiently, she knows she’s not her body. But knowing that doesn’t seem to cure her feelings of self-doubt and fear.

George has a different issue. His wife has told him she’s involved with another man and wants to have an open marriage. George feels shocked, abandoned, and insecure, which leads him to thoughts like “I’m not good at relationships" and “I’m not lovable." Essentially, he feels the same disorientation that Lauren does. “I don’t know who I am when the person I love doesn’t want me," he says.

Both these people have suffered a wound to their sense of self. A psychologist might say that the external blow cracked open some of the fissures in the fabric of their identity, bringing up feelings that probably stem from their childhoods. But from a yogic point of view, this feeling of groundlessness is actually an invitation to each of them to look seriously at the question: “Who do I think I am?"

See also Awaken to Your Potential for Change: The 5 Kleshas

Avidya: An Identity Crisis

Deeper than the trauma itself, deeper even than the memories that may be contributing to their feeling of personal derailment, Lauren and George are both suffering from the core misunderstanding that the yogic texts call avidya—a basic ignorance of who we are and of the underlying reality that connects everything in the universe. Their current situation is an opportunity for each of them to recognize this fundamental misperception—to look into the nature of identity itself.

When everything you have relied on seems to dissolve, you get not only a glimpse of the cracks in your psychological infrastructure but also a chance to examine the source of the problem, which gives you a better shot at getting free of it.

The Sanskrit word vidya means wisdom or knowledge—the wisdom earned through deep practice and experience. The prefix a indicates a lack or an absence. In the yogic sense, avidya means something that goes far beyond ordinary ignorance. Avidya is a fundamental blindness about reality. The core ignorance we call avidya isn’t a lack of information, but the inability to experience your deep connection to others, to the source of being, and to your true Self. Avidya has many layers and levels, which operate in different ways. We see it threaded through every aspect of our lives—in our survival strategies, our relationships, our cultural prejudices, the things we hunger for and fear. All forms of cluelessness and fogged perception are forms of avidya. But behind each of avidya’s manifestations is the failure to recognize that essentially you are spirit, and that you share this with every atom of the universe.

See also How to See Your True Self

For instance, one common way you can see avidya in action is in the habit of thinking that other people should treat you better or that you need someone’s approval to feel good about yourself. You might “know" that this isn’t true—that people often act without regard for the welfare of others and that making your self-esteem contingent on how others feel about you is a bit like trying to buy zucchini at the Gap. If someone points out to you that you are responsible for your own inner state, you might think, “I know!" But knowing that truth intellectually doesn’t change your feelings or behavior. It doesn’t stop you from trying to cajole or manipulate your friends and partners and children into acting the way you think you “need" them to act—perhaps demanding continual reassurances of love from a partner, or looking for constant evidence of being needed. Intellectual knowledge alone doesn’t have the practical power to help you. For that knowledge to become vidya, or true wisdom, you need to understand it on a visceral level. Until you do, you are suffering from avidya on the level of relationships, with all of the attendant discomfort and pain. And the same goes for every other type of avidya.

Identifying Avidya

In Patanjali’s Yoga Sutra II.5, we are given four useful clues for identifying when we have slipped into avidya. Each clue points to a particular way in which we take surface perceptions for reality. It cautions us to look deeper—to inquire beneath what our physical senses or cultural prejudices or egoic belief structures tell us. “Avidya," the sutra says, “is to mistake the impermanent for the eternal, the impure for the pure, sorrow for happiness, and the not-Self for the true Self."

If you explore this sutra, it can lead you to a profound reflection on the illusory nature of perception. Even a casual look at history reveals that each advance in science and culture has called into question beliefs that our ancestors took for granted—everything from the idea that Earth is the center of the solar system to the notion that matter is solid. The primary purpose of the sutra is to question our notions of identity. But, at the same time, it offers a window into some of our garden-variety forms of cluelessness.

Notice how Patanjali’s definition applies to so many levels of ignorance. Mistaking the perishable for the imperishable? That’s the everyday denial that keeps people believing they can depend on fossil fuels indefinitely, or jog on asphalt without damaging their cartilage. It’s that hopeful belief that your romantic passion will last forever, or that another person’s love will give you security. On a deeper level, it’s what keeps you from seeing that your conception of “me"—"my personality," “my self"—is not stable and is certainly not permanent, that just as your body is an ever-shifting configuration of atoms, so your internal sense of self consists of thoughts about who you are (as in “I’m pretty" or “I’m confused"), feelings like happiness or restlessness, and moods such as depression or hopefulness—all of which are subject to change.

See also 6 Steps To Channel Envy + Fulfill Your Greatest Potential

Mistaking the impure for the pure? That could apply to our misperception about the purity of bottled water, or to an unconscious spiritual attitude, like believing that being a vegetarian or a Buddhist or a yogi will protect you from the inevitable suffering of life. But when you apply the sutra on a deep level, you see that it is describing the ignorance that makes you mistake what is a passing state—a complex of thoughts and emotions and bodily sensations—for the pure consciousness that is your true Self.

Believing that sorrow is happiness? That misperception has been kicking our butts since the first time we longed for a toy—believing that having it would be the best thing ever—and then grew bored with it. Real joy is the natural delight that arises spontaneously from within us, the delight in life itself. It’s not that a good date or a powerful yoga session or a delicious meal can’t trigger joy. But the kind of happiness that depends on something else, even something as subtle as a session of meditation, always ends, and when it does, it leaves an emptiness in its wake.

Mistaking the false self for the true Self? This is the essence, the linchpin, of the whole structure of avidya. It’s not just that you identify with the body. You identify with every passing mood or thought about yourself, without recognizing that within you there is something unchanging, joyful, and aware. Thus, someone like Lauren, whose true Self is vast, brilliant, and made of love, comes to feel that her life is in ruins when a torn ligament keeps her from practicing Warrior Pose II.

See also Yoga and Ego: Sophisticated Ego, How to Face Your Inner Self

Practicing Awareness of Avidya

Taken together, these flavors of avidya cause you to live in a kind of trance state—aware of what’s obvious on the surface but unable to recognize the underlying reality. Since this personal trance is fully supported by the beliefs and perceptions of the culture around you, it’s difficult for most of us even to recognize the existence of the veil. To fully dismantle avidya is the deep goal of yoga, and it demands a radical shift of consciousness. But the good news is that just recognizing that you’re entranced is to begin to wake up from the dream. And you can begin to free yourself from its more egregious manifestations by simply being willing to question the validity of your ideas and feelings about who you are.

Avidya makes you believe that the way you think or feel things are is the way they actually are. You can step past this misperception by looking at what your mind habitually tells you and questioning its conclusions about reality. Then, go a step further and notice how feelings create thoughts, and thoughts create feelings—and how the reality they construct for you is exactly that: a construct!

One of the great moments for catching your own avidya is to tune in to the first conscious feeling that surfaces as you wake up in the morning. Then, notice where it takes you. For several days recently, I woke up feeling lonely and slightly sad. This is not usual for me, so it caught my attention. I would emerge from the prewaking state and open my eyes to a gray sky (we were having a lot of morning fog on the California coast that week). I’d feel a dull, sinking energy in my body. Within seconds, something would grab hold of that feeling, identify with it (“I’m sad"), and expand it into a dulled, gray inner landscape. This automatic process is the action of what in yoga is called the “I-maker," or ahamkara—the mechanical tendency to construct a “me" out of the separate components of inner experience. The inner dialogue ran something like this: “Oh, no, another gray day. Gray skies make me feel depressed. I need to get out of this climate. No, I shouldn’t blame the weather. It’s me. I have these depressed family genes. It’s hopeless!" Before I even got out of bed, I had written off my entire day.

See also Who Was Patanjali?

Because the thought stream is so pervasive and the habit of identifying with it is so deeply ingrained, it takes some initial effort to recognize what is going on at a moment like that. But if you look carefully, you’ll notice that these mechanisms of identification and self-definition run on autopilot. They’re like the crawl on CNN. The mood, the thought, even your feeling of “me" is a loop. It may be a repetitive loop, but if you look closely, you see that, like the crawl, it’s just passing through. The problem—the avidya— occurs because you identify with it. In other words, you don’t think, “Here’s some sadness," but, “I’m sad." You don’t think, “Here’s a brilliant idea." You think, “I’m brilliant." Remember, avidya is “to mistake the impermanent for the eternal, the impure for the pure, sorrow for happiness, and the not-Self for the true Self." In your internal universe, that means habitually mistaking an idea or feeling for “me" or “mine." Then you judge yourself as good or bad, pure or impure, happy or sad.

But none of these feelings are you. They are just passing through. True, they may have deep roots—after all, you’ve been identifying yourself as this or that for years. Nonetheless, to let that sad feeling define you is as nutty as it would be for the actor playing Julius Caesar to come offstage and issue commands to the stagehands as if they were his soldiers. But we do it all the time.

That morning, I remembered to work with the feeling (something I might not have done had I woken up feeling more positive). I closed my eyes and breathed into the lower belly, felt the sensual bliss of the breath inside my body, and watched the feelings. I remembered that I am not my thoughts. I also noticed how my sadness acted like a pair of blue-tinted glasses, coloring everything, so that a friend’s failure to call me back looked like rejection (she was only busy with a deadline) and even the branches on the oaks outside my window seemed to droop (in another mood, I might have noticed their leaves sprouting toward the sky).

And then the sun came out. Within seconds the sadness had dissipated. Now, the self-identification mechanism was busily saying, “I’m happy! That was just a reaction to the weather. I’m fine. I’m a joyful person! My practice worked!" In fact, my mind was engaging in the same process—grabbing the mood, identifying and “describing" it as happy, then identifying myself as “happy." To free myself from avidya demanded that I free myself from identifying with the happy mood, too.

What you’ll notice here is how the basic misperception—taking the non-Self (that is, a mood) for the Self—leads inexorably to feelings of aversion (“I can’t stand being depressed") or attachment (“I feel so much better now that the sun is shining"). And these feelings bring up fear—in this case, fear that the sadness would be permanent, or that I was trapped by my genetic predispositions, or that I needed to change where I was living.

See also The Yoga Sutra: Your Guide To Living Every Moment

How to Free Yourself from Avidya

Dismantling avidya is a multilayered process, which is why one breakthrough is usually not enough. Since different types of practice unpick different aspects of avidya, the Indian tradition prescribes different types of yoga for each one—devotional practice for the ignorance of the heart, selfless action for the tendency to attach to outcomes, meditation for a wandering mind. The good news is that any level you choose to work with is going to make a difference.

You free yourself from a piece of your avidya every time you increase your ability to be conscious, or hold presence during a challenging event. You can do this in dozens of ways. For instance, you can increase your consciousness about your connection and responsibility to the planet by sensitizing yourself to the energy in the natural world, in wind and water and trees. You can increase your awareness of your connections to others by listening better and by practicing kindness—but also by sinking your awareness into the heart center and trying to tune in to others from that interior place. You increase your consciousness of yourself by noticing your blind spots, or by noticing your emotions and their effect in the body.

Meditations to Dismantle Avidya

Meditations that tune you into pure Being will begin to remove the deeper ignorance that makes you automatically identify “me" with the body, personality, and ideas. On a day-to-day, moment-to-moment level, you burn off a few layers of avidya every time you turn your awareness inward and reflect on the subtle meaning of a feeling or a physical reaction.

These types of interventions are not just key spiritual practices. They are also practical self-help techniques. When George asks himself, “Is it really true that my wife’s involvement with another man damages my sense of self?" he has a chance to recognize that his wife’s choices are not statements about who he is. This calms his anxiety, which gives him some leverage for moving forward. Noticing where the sadness and disorientation sit in his body, feeling his way into the sensations around the sadness, might lead him to look for the root feeling behind the fear and disorientation. He might notice that he has a hidden belief about himself, like “I’m unlovable," and recognize that it comes from childhood and is not really related to the current situation. He could then practice with the sad feeling, maybe breathe it out, or substitute a positive thought for the painful belief, and notice how either practice changes his mood. In this way, his self-inquiry practice gives him support and clarity as he decides how to handle his wife’s request for an open relationship.

See also How to See Your True Self

Avidya is a deep habit of consciousness, but it’s a habit that we can shift—with intention, practice, and a lot of help from the universe. Any moment that causes us to question our assumptions about reality has the potential to lift our veil. Patanjali’s sutra on avidya is not just a description of the problem of ignorance. It’s also the key to the solution. When you pull back and question the things you think are eternal and permanent, you begin to recognize the wondrous flux that is your life. When you ask, “What’s the real source of happiness?" you extend your focus beyond the external trigger to the feeling of happiness itself. And when you seek to know the difference between the false self and the true one, that’s when the veil might come off altogether and show you that you’re not just who you take yourself to be, but something much brighter, much vaster, and much more free.

About Our Expert
Sally Kempton is an internationally recognized teacher of meditation and yoga philosophy and the author of Meditation for the Love of It.


4 Ways to Improve Your Drishti (Gaze) and Deepen Your Practice

4 Ways to Improve Your Drishti (Gaze) and Deepen Your Practice

Improve your drishti (gaze) and deepen your practice with these 4 simple steps.

Balancing poses can be challenging; a truth I often encounter when I’m about halfway through my Ashtanga practice. Standing Half Bound Lotus comes through as a wobbly, unsteady posture that requires all the determination I can muster—especially when I attempt to fold forward. My teacher reminds me that the remedy to my swaying is drishti (gaze or visual focal point).

See also See More Clearly by Practicing Drishti

Between holding the physical pose and getting my breath right, sustaining a single-pointed gaze never feels quite as pressing. But there’s a reason drishti is revered as a core yogic principle. After focusing on your physical posture and breath, it’s a finishing touch that locks in the pose, improving your balance and so much more.

“When you’re gazing at one focal point, it helps calm the breath, the nervous system, and the heart rate," says Miranda Mitchell, Mysore teacher and founder of Daily Drishti Health and Wellness in Tarpon Springs, Florida. “A lot of people overlook these benefits altogether."

This is precisely why the power of drishti can extend to your entire practice. Whether you’re settling into Downward-Facing Dog or flowing through a vinyasa, wrangling in your attention from start to finish is vital.

“When you have a concentrated gaze on a still point, you create a strong sense of being fully present in the moment," adds Mitchell. “That’s where all our focus is, which takes us away from the noisy, internal mind."

Drishti is what helps us block out external distractions and deepen our practice by directing our attention inward. Here are 4 ways to make it work even better for you:

4 Ways to Improve Your Drishti

1. Keep your gaze soft.

Drishti is woven into a number of yoga styles. The Ashtanga tradition, for instance, embraces nine specific points of focus with each posture linked to a corresponding gaze, such as the fingers during Extended Side Angle Pose or the ceiling during Upward-Facing Dog Pose. But regardless of the style of yoga that you practice, it’s important to take a gentle approach to drishti, since too much intensity makes it more difficult to calm the mind, says Lara Land, an Ashtanga Yoga teacher and owner of Land Yoga in Harlem, NYC. She likens it to a sense of surrender where you allow it to happen naturally instead of forcefully.

“It’s not a strenuous, intense sort of staring, but rather a soft gaze where your eyes are resting gently on one spot," she says, suggesting you hold your gaze while simultaneously focusing on the sensation of your body in the posture itself, as well as your breath. When all taken in together, the result is a soft gaze.

You can start by trying to look gently down the angle of your nose to a point on the floor or wall in front of you. Relax your eyes so that the surrounding area also comes into your awareness.

“Being able to pull in our senses is key to reining in our monkey mind, and we practice this on the yoga mat by keeping our eyes on one spot in a soft gaze," says Land. “It’s as essential as the breath and the posture in allowing us to come into a moving meditation, which is what asana really is."

2. Resist the urge to close your eyes.

When I find a pose difficult, I often find myself closing my eyes—something Land identifies as a form of escapism.

“It’s that urge to turn away from a challenging experience, like when your teacher has you stay in Warrior Pose just a little bit beyond your comfort zone," she says. “But instead of running away from the moment, what if you maintain your gaze and simply sit with the discomfort?"

Drishti, in other words, trains us to navigate difficult situations with the light of our awareness.

3. Shift your focus slowly.

Drishti becomes increasingly trickier when you’re asked to shift your gaze dramatically to one side or up above, which challenges your sense of balance. A fuller expression of Extended Hand-to-Big-Toe Pose, for example, actually puts your gaze over your opposite shoulder. To stay grounded, Land suggests taking baby steps.

“Once you feel stable in the pose while looking forward, move your gaze just one foot to the side," she says. “Again, the idea is to go to the edge of your comfort zone, because growth happens when we’re a little bit uncomfortable."

Drishti also evolves as we go deeper into the asana. Land points to Marichyasana Ias a prime example. When first learning this challenging seated position, you’re told to simply look down the tip of the nose. Gradually, with practice, you’ll eventually extend your spine until your chest rests on your leg.

“If you can do this without straining, you can move your gaze to your big toe," says Land.

4. Cut yourself some slack.

There’s no such thing as mastering drishti. Like physical poses and pranayama, it’s a practice that gets stronger with each repetition.

“It’s like a muscle you’re building where you’re being observant but not judgmental," says Land. “Be gentle with yourself. Sometimes we want so badly to be a good yogi that we skip the part of honoring what the body is doing naturally and just learning from it."


《 Sophie Zelmani – Time (03:56) 》

《 Sophie Zelmani – Time (03:56) 》

Freshly refurbished Shoreditch Loft by Day True in London

Freshly refurbished Shoreditch Loft by Day True in London

Architects: Day True
Location: LondonUnited Kingdom
Year: 2018
Photo courtesy: Day True

“This freshly refurbished loft represents many of Day True’s values: a progressive and simple design that blend in the environment and enhances its architecture.

This was part of a full house project renovation and the client wanted to completely re-organize its structure. The large open space presented dual height aspect windows and a huge amount of natural light.

High ceiling and minimal concrete walls symbolized the starting point for this endeavour, using design as the mean to create decoration and play with the environment, creating clever ways to add space to it.”


Thank you for reading this article!


《 Sophie Zelmani – I’m The Rain (03:53) 》

《 Sophie Zelmani – I’m The Rain (03:53) 》


#閱讀 #七零年代 #二戰 #鎌倉文庫





日本戰敗那天,日本作家高見順的日記向認真閱讀的我們透露了這則訊息。在這套七卷本的《高見順日記》第五卷中,他真切感性地寫道:「戦争終結の聖断.大詔渙発さる ……放眼看去,幾乎每個報攤亭前都大排長龍。這些等著買報紙的人群,情狀顯得有些激昂,但沒有人敢於表露自己的真實心聲,全都保持著沉默。平常民眾們對於軍人是反感至極的。當我看到士兵和軍官默然地買著報紙。或許是我心理因素使然,那些軍人垂頭喪氣的神情,使我不禁暗自為他們抱以同情。」其中,他還描述在鎌倉車站前目睹神情茫然的新入伍的海軍士兵,身穿髒污皺巴巴軍服的情景,在他看來簡直與戰俘營的俘虜沒有兩樣,令他不忍直視。








《 Sophie Zelmani – Memory Loves You (02:58) 》

《 Sophie Zelmani – Memory Loves You (02:58) 》

【我們的島】涌翠閣的地方創生 美食、老屋、藝術

【我們的島】涌翠閣的地方創生 美食、老屋、藝術

公視記者:郭志榮 張光宗


955-3- (27)雲林虎尾涌翠閣,一間保留下來的歷史老屋,成為地方創生平台



955-3-1 (31)_0老屋大廣間裡,藝術家鄭元東透過絹絲畫,以輕柔姿態,訴說不同的愛情故事。




955-3-1 (60)雲林是地瓜生產大縣,地瓜食品業者,希望透過食品加工技術,提升地瓜的食用價值。
955-3-1 (66)雲林是地瓜生產大縣,地瓜食品業者,希望透過食品加工技術,提升地瓜的食用價值。



955-3-1 (72)蔡綉佳的溫室中,有著不同品種的番茄,友善農法,照顧土地,培養地力,讓農作自然生長。



955-3-1 (82)舉辦老屋宴會,餐飲都是當地餐飲業者與在地農民提供。
955-3-1 (87)舉辦老屋宴會,餐飲都是當地餐飲業者與在地農民提供。



05/21(一) 22:00首播
05/26(六) 11:00重播


《 Sophie Zelmani – I Can’t Change (04:12) 》

《 Sophie Zelmani – I Can’t Change (04:12) 》

【我們的島】海上實驗室 TARA號的太平洋遠征

【我們的島】海上實驗室 TARA號的太平洋遠征

公視記者:陳寧 陳慶鍾






TARA的最新任務,是調查太平洋海域的珊瑚礁生態。計畫主持人,任職於法國國家科學研究中心的海洋生物學者Serge Planes,為此號召超過100位科學家,共同完成這個龐大計畫。















05/21(一) 22:00首播
05/26(六) 11:00重播


《 Sophie Zelmani – Oh! Dear (07:15) 》

《 Sophie Zelmani – Oh! Dear (07:15) 》

【我們的島】拉瓦克的城市家園 產業交替中飄搖

【我們的島】拉瓦克的城市家園 產業交替中飄搖

公視記者:郭志榮 張光宗






955-2- (10)高雄前鎮原本的傳統石化工業在陸續關廠後,遺留大片土地,市政府推動亞洲新灣區計畫。



955-2- (38)重劃區開發的環評說明會,拉瓦克部落就位在95期市地重劃區邊緣。



955-2- (49)陳英雄接受安置,分配到台電宿舍居住,但是不習慣公寓的孤單生活,還是會回部落住。



955-2- (56)部落居民與反迫遷團體來到監察院,舉行記者會,並向監委陳情。



955-2- (66)4月2日,高雄市政府派出怪手來拆除房舍,無處可去的漢族居民,就在舊家前搭塑膠棚居住。




05/21(一) 22:00首播
05/26(六) 11:00重播


《 Sophie Zelmani – Waiting For The Miracle To Come (07:01) 》

《 Sophie Zelmani – Waiting For The Miracle To Come (07:01) 》

Mapped: African heatwaves could increase ‘five-fold’ with 3C of global warming


27 April 2018  11:22

Mapped: African heatwaves could increase ‘five-fold’ with 3C of global warming

Daisy Dunne


27.04.2018 | 11:22am

HEATWAVESMapped: African heatwaves could increase ‘five-fold’ with 3C of global warming

The number of heatwaves affecting the African continent every year could be five times higher by 2050 as a result of climate change, a new study finds.

Global warming of 3C above pre-industrial levels could also alter rainfall patterns across the continent, the research says, which could bring droughts to some countries and an increase in flood risk to others.

However, limiting warming to 1.5C – the aspirational goal of the Paris Agreement – could greatly reduce the risk of heatwaves and other climate extremes in Africa, the lead author tells Carbon Brief.

Continental countdown

The new study, published in Earth’s Future, focuses on how global warming could impact a range of climate variables that tend to have a large effect on human life, including heatwaves, “hot nights” and rainfall intensity.

The research finds that any degree of global warming is likely to drive an increase in the number of heatwaves and hot nights across much of Africa by 2050.

However, the impact of climate change on rainfall patterns across Africa is less clear, says lead author Dr Torsten Weber, a scientist at the Climate Service Center Germany. He presented his research results at this year’s European Geosciences Union (EGU) General Assembly earlier this month. In an interview with Carbon Brief at the conference, he describes the main findings of the new study:

For the study, the researchers used a group of regional climate models developed by the CORDEX Africa initiative. The models were developed to help scientists address how climate change could impact the diverse climates found across Africa.

The research uses three scenarios of global warming out to the end of the century: the two long-term goals of the Paris Agreement – 1.5C and 2C – and a third scenario of 3C. This last scenario assumes that the Paris targets are missed, but that current national pledges to cut emissions are achieved.

Heating up

Heatwaves can cause severe heat stroke, which can lead to immediate deaths and exacerbate long-term health problems. Heatwaves can also have a negative impact on work productivity, especially for labourers and farmers, and cause crop failures.

The research finds that, in today’s climate, the average African region experiences one to three “heatwaves” per year. A heatwave is here defined as a period of three or more days where daily temperatures are in the top 5% of the 1971-2000 average for the region.

The number of heatwaves per year is expected to more than double by 2050 under the 1.5C warming scenario, the research finds. However, under the 3C scenario, heatwaves could increase five-fold by the middle of the century.

The maps below show projected changes to the average number of heatwave days per year across the continent under warming of 1.5C (left), 2C (middle) and 3C (right). On the charts, pink shows a small increase in the number of days while dark red shows a large increase in the number of days.

Projected changes in the number of heatwave days per year across the African continent in 2050 under warming scenarios of 1.5C (left), 2C (middle) and 3C (right). Pink shows a small increase in the number of days while dark red shows a large increase in the number of days. The dotted areas show where the results exceed a single standard deviation, while the hatched lines show where the results exceed a double standard deviation. Source: Weber et al. (2018)

The charts show that the greatest increase in heatwaves days could occur in countries in the Horn of Africa, including Somalia and Ethiopia, as well as along countries along the Atlantic coast of Central Africa, such as Gabon and Cameroon.

However, the results also show that the risk of heatwave increase could be minimised in many countries, such as the Democratic Republic of Congo and South Africa, if global warming is limited to 1.5C, says Weber:

“Although we can expect an increase in heatwaves under any degree of global warming, the pattern becomes more prominent towards higher global warming scenarios.”

Hot nights

The research also looked at how warming could influence the frequency of “hot nights” across the continent. “Hot nights” were defined as nights where temperatures are in the top 10% of the 1971-2000 average for the region.

Long, hot nights are known to exacerbate respiratory and other existing health problems, and have previously been linked to increased death rates.

The study finds that under 1.5C of warming, the African continent could experience an additional 20 to 150 hot nights each year. However, under 3C of warming, many parts of Africa could face an additional 300 nights where temperatures are in the top 10% of the historical average.

The maps below show the projected change in the number of hot nights per year under warming of 1.5C (left), 2C (middle) and 3C (right). On the charts, pink shows a small increase in the number of days while dark red shows a large increase in the number of days.

Projected increase in hot nights per year across Africa in 2050 under 1.5C (left), 2C (middle) and 3C (right) of warming. Pink shows a small increase in hot nights while dark red shows a large increase. Source: Weber et al. (2018)

The maps indicate that countries closest to the equator could experience the largest increase in the number of hot nights per year by the middle of the century. However, under 3C, large increases in hot nights are expected across much of the continent, Weber says:

“Concerning the temperature-related indices like hot nights, the region close to the equator will be especially affected. However, in the 3C scenario, many other countries, including South Africa, could be affected.”

Rainfall risks

The researchers also explored how climate change could impact rainfall intensity across the continent. In the study, an “extreme rainfall intensity” event was defined as a day where total rainfall is in the top 1% of the 1971-2000 average for the region.

Previous research shows large increases in rainfall intensity can increase flood risk, whereas large decreases can cause droughts, which can affect water availability and crop yields.

The maps below show the expected changes in the number of days with extreme rainfall intensity across Africa in 2050 under warming of 1.5C (left), 2C (middle) and 3C (right). On the charts, orange is used to show decreases in days with extreme rainfall intensity while blue is used to show increases.

Projected changes to the number of days with intense rainfall per year across Africa in 2050 under 1.5C (left), 2C (middle) and 3C (right) of warming. Orange shading shows decreases in days with extreme rainfall intensity while blue shows increases. Source: Weber et al. (2018)

The results suggest that increases in rainfall intensity are most likely to affect coastal countries, such as Madagascar, the Ivory Coast and Ghana.

Yet under the 3C scenario, a number of landlocked countries, such as the Central African Republic and Zambia, could see a moderate increase in days with intense rainfall.

Some regions could experience an overall decrease in days with intense rainfall, including parts of Morocco and South Africa.

However, the model projections for rainfall are less certain than those for temperature, notes Weber. This means the researchers cannot be certain whether the changes are driven by climate change or are just a consequence of natural climate variability. Weber explains:

“Concerning the precipitation-based indices, we have to say that the changes are not robust and within the natural variability, but I think it’s worth discussing potential tendencies which are becoming recognisable.”

Although the effect of climate change on rainfall in Africa may be still unconfirmed, the study does highlight that limiting global warming to 1.5C would “make sense” for African nations, he adds:

“There is a large difference between the scale of impacts expected at 1.5 and 2C, especially for temperature. Therefore it makes sense to strengthen the efforts to limit global temperature increase as much as possible.”

Weber, T. et al. (2018) Analyzing Regional Climate Change in Africa in a 1.5, 2, and 3C Global Warming World, Earth’s Future, doi/abs/10.1002/2017EF000714

Sharelines from this story
  • Mapped: African heatwaves could increase ‘five-fold’ with 3C of global warming
  • Limiting global warming to 1.5C could cut heatwave risk across Africa, study says


非洲暖化模式預測 熱浪、夜間高溫都增強

非洲暖化模式預測 熱浪、夜間高溫都增強

環境資訊中心綜合外電;姜唯 編譯;林大利 審校;稿源:Carbon Brief

熱浪、夜間高溫和強降雨的頻率近幾年皆有提高趨勢,而在全球暖化1.5°C、2°C和3°C的不同情境下,這些潛在的天氣災害又會如何變化?《Carbon Brief》網站報導,一份新研究發現,氣候變遷可能使非洲大陸每年熱浪次數在2050年時增加高達五倍;若全球升溫超過工業化前水平的3°C,更可能改變整個非洲大陸的降雨模式,使部分國家苦於乾旱,部分國家則遭洪水肆虐。

圖片來源:Gareth Beynon(CC BY-NC-ND 2.0)
在全球暖化的不同情境下,天氣災害也隨之改變。圖片來源:Gareth Beynon(CC BY-NC-ND 2.0)

然而本研究第一作者、德國氣候服務中心科學家偉伯(Torsten Weber)表示,若限制升溫在1.5°C,也就是巴黎協定的理想目標,可以大大降低非洲熱浪和其他極端氣候事件的風險。


暖化3°C  非洲熱浪次數增五倍






暖化3°C將多300天高溫夜晚  增加致死率





某些國家強降雨增加 氣候變遷影響尚不明顯













《 Sophie Zelmani – Stay With My Heart (04:02) 》

《 Sophie Zelmani – Stay With My Heart (04:02) 》

Unforgettable visit to the world’s ‘floating’ lake

Unforgettable visit to the world’s ‘floating’ lake


THERE is no doubt that if opportunities would permit, it will be everyone’s desire to visit some of the best places in the world — be it for shopping or vacation.


I had never in my life imagined that one day, I would cross the Indian Ocean flying to India and later visit the only “floating” lake in the world, Loktak Lake, also known as the Jewel of Manipur, located in Bishnupur district of Manipur State.

I had only known India from afar as it is portrayed through its vibrant film industry, Bollywood, the Indian version of America’s heart of film production, Hollywood, and as a renowned cricket-playing nation, with its team, the Men in Blue, having won three major world championships.

I had never imagined that one day, I would set my foot in the vast South Asian country, but dreams do come true.
What made my trip special was that it came on my birthday! I enjoyed a special treat courtesy of the Zimbabwe Tourism Authority and the Indian Embassy in Harare.

I was part of the Zimbabwean delegates who attended the annual 10-day Sangai Festival in Manipur State, organised by Manipur Tourism Department.

It showcases the rich culture and heritage of the State making its significant on the world tourism map.

This cultural extravaganza portrays various forms of art, tradition and culture of Manipur, which is a blend of music, dance and other traditional forms of art that are unique to the State.

I was in the company of fellow journalists Prince Mushawevato and Vasco Chaya.

I welcomed the invitation to visit the lake located near Moirang. It was unforgettable, almost ethereal experience for me.

Covering an area of 300 square metres, with its shimmering blue waters and the colourful water plants that make it look beautiful, indeed Loktak Lake is a place to visit if one gets the chance to be in Manipur State.

The lake known for its circular floating swamps (called phumdis in the Indian language) and with its diverse species of flora and fauna, it has earned the praise of being the wetland of international importance.

The most important feature of the lake is the phumdis or the floating organic matter including the soil that one can see dancing on the water’s surface.

After visiting the lake, I came to appreciate why India, under the leadership of President Ram Nath Kovind, is described as a nation of attractive water bodies.

It is home to countless lakes, rivers, streams and wetlands with their own ecological significance.

The staffs who drove and escorted me to the scenery told me that the lake is considered to be the Jewel of Manipur state, and for sure, it is a jewel of the state, as it has an important role in the economy of Manipur.

Just like our own Lake Kariba, Loktak Lake plays an important role in the economy of the state as the main source of water for hydropower generation.

It also serves as a source that drives the irrigation and drinking water supply.

The lake is also said to be a source of livelihood for the rural fishermen who live in the surrounding areas and on phumdis, also known as phumshongs.

After the afternoon visit, later on that night I was privileged to be among the guests to attend Lakeview Cultural Show at Takmu, Loktak where the stage for the concert was erected on a piece of land that floats on water.

Apart from the music and dance performances at the cultural show, boat rally with torches highlighting the daily lifestyle of the fishing community of Loktak drew the attention of the audience.

The seventh-largest country by area and the second-most populous, India has a population of over 1,2 billion.

It is bounded by the Indian Ocean on the south, the Arabian Sea on the southwest, and the Bay of Bengal on the southeast.

It shares land borders with Pakistan to the west, China, Nepal, and Bhutan to the northeast, and Myanmar (Burma) and Bangladesh to the east.

In the Indian Ocean, India is in the vicinity of Sri Lanka and the Maldives. India’s Andaman and Nicobar Islands share a maritime border with Thailand and Indonesia.

Let is make a date next week as I take a peep into the Indian cuisine, festivals which are celebrated in India more than probably any other nation in the world and among other subjects.


Previous Older Entries

【◎心靈研磨坊 - 曼陀羅藏◎】

《心靈研磨坊 ─ 身心體能極限的突破,放慢步調,邁開腳步,輕鬆地悠遊著....》

%d 位部落客按了讚: