Finding Mindful on the Road

To even the most seasoned traveler travel has a way of upending daily routines and can disrupt a sense of being settled.  Surroundings, noises and smells all change.  So, how do you find peace and centering in this situation?

I recommend looking, listening, breathing and eating all you can in this new space/place and savoring each and every moment possible.

OBSERVE: Notice your surroundings.  Really look.  Notice the trees and how they may differ from those in and around your hometown.  Observe the colors, the texture of the leaves and the bark. Go outside for a sunrise or sunset.  Stop by a park and observe the locals playing with their families, exercising, eating. Observe the architecture and how the city or town incorporates nature (mountains, waterways, flower boxes, etc.)

HEAR: What sounds do you hear? What language or slang is being used?  Are the voices happy, hurried? Is there laughter? How does the sound of traffic move? Can you hear nature here?  A breeze? The bell of a harbor lapping on harbor docks? Birds chirping?

BREATH: Just inhale and exhale. Sit simply, comfortably. Eyes open or closed. Breath.  Slowly and deliberately.  What do you notice?  Is your breath the same here as it is when you are home?

TASTE: Embrace what is different about this place. Try a new dish or drink. Savor the flavors by swirling, swishing and slowly chewing. Enjoy the combination of spices, textures without comparison to anything else you have tried. Enjoy this moment and combination of tastes (and smells).

Taking a moment to slow down and observe a new place in these ways will make it feel a little more familiar and those feelings of being out of sorts will, likely, subside. Who knows, maybe the next time you visit there will be something familiar to look forward to.

BONUS: While in a place of comfort in this location, take a journal or postcard and write about what you are feeling and how you are experiencing the place. Review these comments on your own or with the person with whom you shared the thought by postcard. A sweet memory can make the new place feel a little more like home the next time you are in town and passing through.


© 2017-2018 Lotus Seed Meditations and RJ Lisander All Rights Reserved


Meditating with Scent

images-3 11.25.20 AM

Scent is a powerful tool for daily life and can be used to invoke memories, emotion and states of physical movement and rest. Using scents in meditation can help align the physical and emotional states of the body and diffusing scents can be a great way to shift the environment.

  • Pick a scent to match the mood you wish to enhance.
  • Place it in a diffuser, if an oil, or light an incense or candle.
  • Within a safe distance from the source of the scent, sit or lay down in a comfortable position, and focus on the breath with each inhale and exhale.
  • Feel the breath slow as you bring your attention to the breath.
  • Notice the mind begin to slow as you settle deeper into your mediation.
  • Become aware of the scent.
  • Notice how your mood shifts.
  • Notice how the body shifts.
  • Once you feel ready to resume your daily activities, rise, discontinue the scent and continue with your day.



© 2017-2018 Lotus Seed Meditations and RJ Lisander All Rights Reserved

SOUND MEDITATION:  Take a moment to enjoy some good vibrations


There is no denying it, sound evokes powerful emotions. It moves us, it sooths us, it is a part of the fabric of our lives. It is everywhere and has an impact on how we feel and perceive the world around us. It is also an easy way to incorporate meditation into each and every day. Below is a beginner’s guide to sound meditation.

May you enjoy the good vibrations of your surroundings and your being as you practice

  • Sit or lay down in a comfortable position.
  • Take three deep inhales and exhales.
  • Notice how the body softens with each breath.
  • Draw awareness to the furthest sound. Perhaps it is sounds from the street, or is coming from other parts of the building. Just notice the sound: the intensity of the sound, the frequency. Notice how you feel as you hear the sound.
  • Take an inhale and an exhale and then draw awareness to the sound just a bit closer than the first sound. Perhaps it is the sound of a dog barking, or someone opening a door. Just notice the sound: the intensity of the sound, the frequency. Notice how you feel as you hear the sound.
  • Continue this until you have drawn your awareness to the sound of your breath. Just notice the sound: the intensity of the sound and frequency of the breath, the frequency. Notice how you feel as you hear your breath.
  • Sit here for several minutes just noticing the sounds around you. Relax and breathe.


© 2017-2018 Lotus Seed Meditations and RJ Lisander All Rights Reserved

Benefits of group meditation


Anyone starting or developing a meditation practice has been lured to the free phone app because it brings the masters to you, is convenient, and makes meditating easy.  I agree 100% with all of those things and do, in fact, have a favorite app that I use while traveling or when I cannot calm into my own meditative space.  I love it and recommend it to everyone as a supplement to their community practice of meditation.  But, the most value I have found when it came time to deepen my practice was within a community of meditators.  Here are 5 reasons why I believe it is so important to go to that group meditation class:

  1.  Shared experience:  Beyond the benefits of the actual practice of meditation, it is actually good for people to be social and to develop relationships with those of like mind.  Those seeking to deepen their meditation practices are typically looking to enhance their health and wellbeing, reduce stress in their lives and to connect with others who share this path.  More often than not, what I have found is a community develops around a meditation group where support, wisdom and individual healing are shared.
  2. Accountability:  Groups not only give us something to look forward to, they provide a sense of routine and responsibility to the self to show up.  This produces a habit, which in turn makes the practice a part of your schedule, a priority and an integral part of your life.
  3. Connection:  Similar to shared experience, a community develops in numbers, interests, conversations, scope, breadth and depth.  This is provides a dynamic space to socialize within a group of people learning to develop mind, body and spirit practices.
  4. Insight:  Your guide and those within the group are able to provide insight through learnings, experience and different practice styles.  This can provide insight into your own practice that will help you develop and deepen the experiences of the benefits of meditation.
  5. Manifestation:  When people meditate in a group a ripple effect of peace surrounding the environment grows.  This is due to waves of vibrations that flow and connect to the collective unconscious.  In essence, creating a field of peace can allow us to change the environment around us, and in effect, alter the physical world for the better.

So, please, mediate!  Make it a part of your everyday and make it a part of your life.  Rely on your favorite app when you need it, but also, drop into a group with some regularity.  The benefits of group meditation will deepen and improve your practice, and will make the word a better place.

For additional information on meditation styles, the energies created by meditation groups or meditation groups in the local area, drop me a line.


© 2017-2018 Lotus Seed Meditations and RJ Lisander All Rights Reserved

The Season of Abundance

November:  A month full of two of my favorite things:  gratitude and abundance


Each November, for as long as I can remember, I start the month off with a moment of reflection for all I have.  I cannot help but feel grateful. Some years I have more than enough in my bank account to cover all my expenses and to share the extra.  Some years I have relied on friends and family to help me make ends meet.  No matter the situation, I am grateful, because either way I am fortunate enough to have abundance.

This year, as I launch a new business I have personal gratitude and professional gratitude.  The professional gratitude is for:

  • The ability to seek additional training to improve my personal practice and to offer more to my sessions, private and group.
  • Classes and private sessions full of people I admire and genuinely care for.
  • Participants who genuinely care for me, guide me as much as I guide them, and who support my vision, my creativity and, well, me.
  • The successful launch of a sleep meditation on Insight Timer with positive reviews.  (Please take 9 minutes to listen before bed, click here.)
  • And, for the opportunity to do more.  This month I will launch two additional classes and am in the wonderful position of starting to promote some rest and restore workshops for December.

7:30 am Yoga
(Beginning November 6th)
Fitness World

12:30 pm Restorative Flow
(Beginning November 7th)
Cedar Walk Wellness Center
Free yoga classes the week of November 6-11, 2017

Check out the new Upcoming Workshop tab for details on the
rest and restore workshops.

© 2017-2018 Lotus Seed Meditations and RJ Lisander All Rights Reserved

Common ground 

We are all looking for something.  Sometimes we need an alternate path to finding.

Let’s be honest, most of us find yoga and yoga-related practices because we are seeking something within ourselves, but we are or were not able to find on our own.  Not because of lack of trying, but because of lack of a roadmap.  Since my first blog post several people seeking something from within have asked me to define the difference is between a yoga teacher and a yoga therapist.  I think it’s such a great question I decided to dedicate some time to answering the question here. 

First things first, in simple terms, yoga is a physical, emotional and, in some cases, spiritual practice that brings together, or yolks, the mind-body experience.  This is common to all lineages, practices and styles of yoga. 

A yoga teacher is trained in any one of a number of styles and/or lineages to properly teach poses (asanas) used in a yoga practice. The role of the yoga teacher often extends beyond the physical teachings of poses to incorporate the subtle body experience (breath, softening, etc.).  Yoga teachers can also provide a more holistic approach to a practice allowing for a mental, emotional and even spiritual discipline to develop in their practices and within the class/workshop offerings they share with their students. 

Yoga therapy is defined a little differently for so many reasons.  Much of this related to the scope of the tradition itself. I like to reference the definition provided by the International Association of Yoga Therapists:  

“Yoga therapy is a self-empowering process, where the care-seeker, with the help of the Yoga therapist, implements a personalized and evolving Yoga practice, that not only addresses the illness in a multi-dimensional manner, but also aims to alleviate his/her suffering in a progressive, non-invasive and complementary manner.  Depending upon the nature of the illness, Yoga therapy can not only be preventative or curative, but also serve a means to manage the illness, or facilitate healing in the person at all levels.”  ( 

In other words, this tradition of yoga allows the yoga therapist to work not only in what we would consider traditional yoga studio spaces with more traditional and/or contemporary yoga offerings, it also allows the yoga therapist to work with practitioners who may not be comfortable in these settings due to illness such as MS, arthritis, past traumatic injuries or who have a sensitivity to certain languaging or cues due to anxiety, PTSD, or any other number of circumstances where alternate cueing provides the feel of a safer environment.   

One of my most favorite experiences in a yoga therapy setting comes from working with a retired client with arthritis and mobility issues due to multiple knee and hip surgeries tracing back to a particularly damaging childhood accident.  She attempted several yoga classes but was unable to move with the flow and pace of the classes due to her arthritis and physical limitations.  Frustrated, she asked me simply to give her some yoga poses to allow her move with a little ease.

She and I immediately scheduled to meet and completed an assessment of her present state and established her goals.  I then put together weekly practices for her to help her with her goal of additional mobility.  It started with a breath exercise, moved into some gentle movements and then some deeper movements, incorporated mudra (hand gestures that allow the flow of energy in the body to shift, think prayer pose at the end of a yoga class) and ended with a visualization meditation which focuses on healing not only the physical trauma but the emotional trauma.  The class (and, in fact the entire series) was custom written with languaging, asanas, breath work, mudra work and space for the emotional exploration these practices revealed for my client. 

Having shared this, I want to be very clear, this woman is very open-minded but she is also one tough customer!  She was less than happy to have to sit and breath and she looked at me like I had three heads when I told her about a mudra practice.  And, meditation, forget about it!  She wasn’t going to sit through a visualization to save her life for anything.  

At first. 

Then, something changed for her at about the third session.  When we started the session she noticed she was able to settle into her breath easier, she had additional movement/depth in each of the postures and we were able to add on new poses in positions she had not tried in years, and she actually felt heat generated by the palms of her hands during a mudra exercise.  She still wasn’t super comfortable with sitting still in visualization, but that is coming.   

About 5 weeks in to the series, she requested a second weekly meeting dedicated to breath and mudra.  This experience has not only helped my client move with greater ease and confidence, it has developed a bond that I never before thought possible with practitioners.  She, a mother, the healer of so many childhood wounds, has now allowed me some space to help her find a way to heal her childhood injury.  That’s a pretty special balance, if you ask me. 

Interested in learning more about yoga therapy and how it can help you?  Email me at 

© 2017-2018 Lotus Seed Meditations and RJ Lisander All Rights Reserved