Rooted Reflections is a collection of grounded wisdom, seasonal practices, and soul-aligned insights. These writings are meant to nourish your nervous system, inspire inner balance, and reconnect you to the cycles of nature and your own deep knowing.
Deepening Your Yoga Practice: Part 1 – Journey From the Mat to the Heart
Yoga often begins as a physical practice—a way to stretch, strengthen, and calm the mind. But as you continue, a quiet whisper might emerge, urging you to look beyond the poses. Yoga is not merely a workout; it’s a path to deeper connection, transformation, and awakening. It calls you to step off the mat and into a richer understanding of yourself and the world.
With a dedicated practice, it feels almost inevitable to go deeper. Yet, this journey requires patience and the willingness to release attachment to outcomes. Progress in yoga isn’t about achieving perfect poses or meditating for hours—it’s about meeting yourself where you are, uncovering new layers of self-awareness, and cultivating a life aligned with your truest self.My own journey to deepen my practice came alive during the months that I spent living at Anand Prakash Ashram just outside of Rishikesh, in Tapovan, India while studying under one of my teachers, Yogrishi Vishvketu. Each morning began with a two-hour yoga class, integrating asana, chanting, meditation, and Pranayama. Afterward, we gathered for the Agni Hotra, a Vedic fire ceremony, chanting mantras and making offerings to the sacred flame. Breakfast followed in noble silence, allowing us to reflect and remain present with the peace cultivated through these practices. Later in the day, Seva, or selfless service, and Bhakti Yoga, devotional singing, added profound dimensions to the experience.
These rituals transformed my understanding of yoga. They illuminated how practices like fire rituals, noble silence, chanting, breathwork, and devotion can guide us to the heart of yoga—a lifelong journey of connection, surrender, and growth.
Here’s how you can explore these layers of yoga, incorporating practices that can transform your life from the mat to the heart.
The Yamas and Niyamas: Yoga’s Ethical Foundation
The Yamas and Niyamas: Yoga’s Ethical Compass
At yoga’s core lies the Yamas (restraints) and Niyamas (observances), forming the ethical compass of the practice. These principles are not rigid rules but guiding lights, offering a framework for living with authenticity, integrity, and compassion. They help us align our thoughts, words, and actions with the essence of yoga.
It’s important to approach the Yamas and Niyamas not as commandments or prohibitions, but as practices that naturally cultivate harmony within ourselves and the world around us. When we live, think, and speak in alignment with these principles, we create the richest soil for inner peace, self-realization, and a relaxed mind. This foundation is essential for accessing deeper and more expansive states of consciousness, allowing us to explore the profound depths of yoga.
The Yamas: How You Relate to Others
Ahimsa (Non-violence): Cultivate kindness toward yourself and others. Observe how your words, thoughts, and actions impact your inner and outer world.
Satya (Truthfulness): Speak and live authentically, aligning with your true self. Honesty fosters clarity and trust.
Asteya (Non-stealing): Avoid taking what isn’t freely given—whether it’s time, energy, or resources. Practice gratitude for what you have.
Brahmacharya (Moderation): Preserve your energy and find balance in your desires, actions, and commitments.
Aparigraha (Non-possessiveness): Let go of attachments to material things, outcomes, and identities. Embrace simplicity and freedom.
The Niyamas: How You Relate to Yourself
Shaucha (Cleanliness): Keep your body, mind, and environment clear and uncluttered. Cleanliness creates space for clarity and positive energy.
Santosha (Contentment): Embrace gratitude and find peace in the present moment. Contentment fosters joy and freedom from comparison.
Tapas (Discipline): Cultivate the inner fire for consistent growth, perseverance, and self-improvement. Discipline strengthens resilience and focus.
Svadhyaya (Self-study): Reflect on your thoughts, habits, and patterns. Deepen your understanding of yourself through study and introspection.
Ishvarapranidhana (Surrender): Trust in the flow of life and release the need for control. Surrender invites grace and a deeper connection to the divine.
How to Begin:
Choose one Yama or Niyama each week to focus on. Reflect on its meaning and how it applies to your daily life. Journaling can help you uncover insights and patterns. You might also bring these principles into your yoga practice—for example:
Practice Ahimsa by observing your self-talk during challenging poses. Notice if your inner dialogue is critical and gently shift it to compassion.
Embody Santosha by appreciating where you are in your practice, without striving for perfection.
Explore Tapas by committing to a consistent yoga or meditation routine, even on days when motivation is low.
As you align your life with the Yamas and Niyamas, you’ll notice a ripple effect: a more peaceful mind, harmonious relationships, and a greater sense of inner freedom. This alignment fosters the mental stillness and clarity necessary for deeper meditation, expanded consciousness, and self-realization—the ultimate gifts of yoga.
The Power of Noble Silence
Noble silence is a practice of refraining from speaking, offering profound opportunities for mindfulness and introspection. During my time at the ashram, silent breakfasts after morning practices became moments of deep connection with myself. Without the distractions of conversation, the simple act of eating became a meditation, attuning me to the tastes, textures, and gratitude for nourishment.
Benefits of Noble Silence:
Heightened Awareness: You become more attuned to your thoughts and emotions.
Deeper Mindfulness: Everyday actions take on a meditative quality.
Emotional Clarity: Silence creates space for processing feelings and gaining insight.
How to Practice: Begin with short periods of silence, such as during meals or mornings. Gradually extend this to include silent walks, journaling, or full days of silence. Observe how this practice enhances your inner awareness and connection.
Pranayama: Cultivating Breath and Energy
Pranayama is the bridge between body and mind, harmonizing energy channels (nadis), clearing stagnation, and creating a thriving prana-rich environment for the awakening of kundalini—the latent spiritual energy coiled at the base of the spine. Daily breathwork at the ashram helped me balance my energy and deepen my meditation practice.
Benefits of Pranayama:
Balances the Ida (calming) and Pingala (energizing) nadis.
Clears energetic blocks, releasing stress and stagnation.
Prepares the body for spiritual awakening by enriching it with prana.
Enhances focus, calmness, and emotional stability.
Techniques to Try:
Nadi Shodhana (Alternate Nostril Breathing): Promotes balance and calmness.
Kapalabhati (Skull-Shining Breath): Clears the mind and invigorates energy.
Bhastrika (Bellows Breath): Stimulates prana and ignites the inner fire.
How to Begin: Work with a qualified teacher to ensure proper technique and safety. Start with 5–10 minutes of daily practice, focusing on one technique at a time.
Seva: The Joy of Selfless Service
Seva, or selfless service, is the practice of giving without expectation. At the ashram, daily acts of Seva—from cleaning communal spaces to helping prepare meals—taught me humility, connection, and the joy of contributing to something larger than myself.
Benefits of Seva:
Cultivates humility and gratitude.
Strengthens your connection to community.
Brings yoga off the mat and into daily life.
How to Begin: Volunteer for a cause that aligns with your values, help a neighbor, or offer your skills freely. Allow Seva to become a meditation in action, fostering a spirit of love and service.
Bhakti Yoga: Devotion and Love
Bhakti Yoga, the yoga of devotion, centers on cultivating love through practices like kirtan (devotional chanting). In the evenings at the ashram, singing mantras with others created a resonance that opened my heart and deepened my sense of connection and surrender.
Benefits of Bhakti Yoga:
Opens the heart, fostering compassion and love.
Provides a channel for emotional release.
Deepens your spiritual connection and sense of unity.
How to Begin: Attend a kirtan or explore recordings online. Start with simple chants like "Om Namah Shivaya" and focus on the vibration of the sound.
Using Fire to Transform and Purify
Fire represents transformation and renewal. Its symbolism and power are woven deeply into yoga and spiritual practices, serving as a tool to purify the mind, release old patterns, and awaken deeper awareness. Through practices like the Agni Hotra ceremony and Trataka meditation, fire becomes not just an element but a gateway to inner transformation.
Trataka Meditation: Gaze Into the Flame
Trataka, or candle-gazing meditation, is a practice designed to focus the mind, stimulate the third eye, and cleanse the subconscious. My favorite way to practice Trataka is in a dark room, where the flame becomes the central point of focus. Elevate the candle to eye level to create a direct connection between your gaze and the flame. As you gaze steadily into the candle, allow yourself to feel its purifying energy.
Here’s the beauty of the practice: Give your eyes a rest when they need it. Gently close them and hold the image of the flame in your mind’s eye. As you’re ready, reopen your eyes and reconnect with the physical flame. Over time, you might find yourself so absorbed in the practice that you forget who you are and feel as though you’ve become the flame itself—its warmth, energy, and transformative light merging with your being.
How to Practice Trataka:
Find a quiet, dimly lit space where you won’t be disturbed.
Place a candle at eye level, about two to three feet away from you.
Sit comfortably with a straight spine and light the candle.
Gaze at the flame without blinking, allowing your attention to settle fully on its movement and light.
When your eyes tire, gently close them and visualize the flame in your mind’s eye. Stay with this image for as long as you like.
Reopen your eyes when ready and continue the practice, letting the flame anchor your focus and purify your thoughts.
Agni Hotra: The Sacred Fire Ritual
Agni Hotra is a Vedic fire ritual that combines offerings, chanting, and meditative focus. It is both a communal and deeply personal practice, where the fire becomes a powerful symbol of surrender, purification, and transformation. During the ritual, offerings such as ghee or grains are placed into the fire while mantras are chanted, allowing the energy of the flame to carry your intentions and prayers into the universe.
In my experience, participating in Agni Hotra at the ashram was transformative. The act of making offerings while chanting in community created a profound sense of connection and release. I often felt emotions well up unexpectedly, as if the fire were burning away layers of resistance and clearing space for growth and renewal.
Concepts to Hold During Fire Practices
Purification: Visualize the fire burning away negativity, blocks, and any energy that no longer serves you.
Transformation: See the flame as your inner light, growing stronger and brighter with every moment of focus.
Awakening: Feel the fire stimulating clarity, insight, and connection to your higher self. Allow its energy to awaken your intuition and deepen your sense of purpose.
Whether through Trataka meditation or Agni Hotra, working with fire offers an extraordinary opportunity for self-discovery and transformation. The flame, with its warmth and power, becomes a mirror for the soul—illuminating what lies within, purifying what holds us back, and igniting our deepest potential.
From the Mat to the Heart: A Lifelong Journey
Yoga is far more than a physical practice; it’s an ever-unfolding journey of connection, surrender, and transformation. Through practices like noble silence, chanting, Seva, Pranayama, and fire rituals, yoga invites you to peel back the layers of who you think you are and reveal the truth of your innermost self.
The beauty of this path is that it meets you exactly where you are. Begin with a single practice that resonates—a mantra, a breath, a moment of stillness—and let it guide you. Trust in the transformative power of yoga to lead you from the mat, through the fire of renewal, and into the expansive depths of your heart.
Step by step, this journey will uncover profound connection, clarity, and love—not just for the world around you, but for the sacred essence of who you are.
Now it’s your turn! What practices have deepened your yoga journey or brought you closer to your true self? Are you drawn to explore something new, like fire rituals, chanting, or Seva? I’d love to hear about your experiences or intentions—share them in the comments below!
Scroll Smart: The Hidden Effects of Social Media on Your Mind, Body, and Relationships
Let’s face it—social media is the ultimate love-hate relationship.
It connects us to people across the globe, makes us laugh with endless cat memes, and keeps us updated on the latest trends. But, lurking beneath the double taps and GIF wars are sneaky effects on our brain, body, and ability to connect with the people right in front of us.
So, how healthy is social media? Spoiler alert: It’s complicated. Let’s dive into what it does to our minds, why it’s hard to put the phone down, and how to make it a healthier part of your life (while keeping it fun).
The Brain’s Reaction: Dopamine Gone Wild
Every like, comment, or new follower gives your brain a little reward—a shot of dopamine, the same chemical responsible for making chocolate taste like heaven and slot machines so addictive. This is why we refresh our feeds like our lives depend on it.
But here’s the catch: The more you rely on these little hits, the harder it becomes for your brain to get excited about the slower, more meaningful parts of life—like a deep conversation with a friend or the smell of fresh coffee in the morning. Suddenly, a heartfelt moment IRL feels dull compared to the thrill of 2 new notifications.
Why Timing Matters: Avoid Social Media in the Morning and Before Bed
Your first and last moments of the day are critical for setting the tone and quality of your mental and emotional health. Here’s why you should resist the urge to grab your phone first thing in the morning or right before bed:
Morning Use: Scrolling social media as soon as you wake up bombards your brain with information and comparisons before it’s even had a chance to fully "boot up." This can spike cortisol levels (your stress hormone), setting a reactive tone for your day. Instead, start your morning with activities that focus on grounding and intention, like journaling, meditation, or a mindful breakfast.
Before Bed: Using social media at night disrupts your sleep in more ways than one. Blue light from your screen inhibits melatonin production, making it harder for your body to recognize that it’s time to wind down. Additionally, consuming content before bed can overstimulate your mind, keeping it busy with thoughts about what you just watched, liked, or commented on. This can lead to restless sleep and poor recovery.
Pro Tips:
Set a “no-phone” rule for the first and last 30 minutes of your day.
Use this time for relaxing activities like reading, stretching, or simply reflecting on your day.
Place your phone in another room or use a traditional alarm clock to avoid temptation.
The Social Media Trap: When Connection Becomes Disconnection
You’d think that something designed to connect us would make us better at relationships, right? Nope. When you’re glued to your screen, your presence in the real world takes a hit. Here’s how it sneaks up on you:
Distracted Togetherness: You’re at brunch with friends, but instead of laughing at inside jokes, you’re filming your latte art for Instagram. Your friends might smile politely, but inside, they’re thinking, Can we just have a moment without a camera?
Surface-Level Socializing: A quick “LOL” on someone’s post feels easier than asking, “How are you really doing?” Social media conditions us to skim relationships, not dive deep.
Loneliness Paradox: The more time you spend on social media, the lonelier you might feel. A huge online following can’t replace the comfort of someone who truly knows you.
Relationship Strain: Social media contributes to 20% of all divorces in the U.S., with studies showing that excessive use can lead to jealousy, emotional affairs, and miscommunication.
Body Talk: What Social Media Does to Your Physiology
It’s not just your brain—your body gets in on the action too:
Stress Spikes: Negative posts or doom-scrolling news stories can trigger cortisol (your stress hormone), leaving you on edge.
Sleep Saboteur: Social media emits blue light, which disrupts the production of melatonin—the hormone that regulates your sleep-wake cycle. This is why late-night scrolling can leave you tossing and turning, even after you’ve put your phone down.
Posture Problems: “Text neck” is real. Endless scrolling equals slouching, which equals neck and back pain. Cue the chiropractor visits.
The Link Between Social Media and Depression
Social media use has been linked to increased rates of depression and anxiety, particularly among teens and young adults. Here's why:
Comparison Culture: Seeing curated highlights of others’ lives can make you feel inadequate or envious, leading to low self-esteem.
Validation Dependence: The pressure to get likes, comments, or shares can become overwhelming and emotionally draining.
Isolation: Spending hours on social media often replaces meaningful real-world interactions, compounding feelings of loneliness.
A 2018 study found that people who spent more than 3 hours per day on social media were 2.6 times more likely to report depressive symptoms than those who limited their use.
How to Reduce the Complications of Screen Light
The blue light from your screen isn’t just messing with your sleep—it’s straining your eyes and affecting your mood. Here’s how to minimize the impact:
Use Blue Light Filters: Enable “night mode” or use apps that reduce blue light on your devices.
Limit Screen Time Before Bed: Stop using your phone at least an hour before bedtime to allow your brain to wind down.
Invest in Blue Light Glasses: These glasses can help protect your eyes during extended screen use.
Take Breaks: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
Stats That’ll Make You Pause (Before Your Next Scroll)
The average person spends 2.5 hours a day on social media. Over a year, that’s nearly 38 days!
20% of divorces in the U.S. cite social media as a contributing factor.
Social media users who spend more than 3 hours daily are significantly more likely to report symptoms of anxiety or depression.
60% of people feel jealous or inadequate after looking at others’ posts. Remember, no one’s posting their bad hair days.
How to Make Social Media Your BFF, Not Your Frenemy
The good news? You don’t have to break up with social media—just define the relationship. Here’s how to keep things healthy:
Set Clear Boundaries:
Designate "phone-free" zones—like meals or bedtimes.
Try a digital detox once a week to give your brain (and thumb) a break.
Curate Your Feed:
Unfollow accounts that stress you out or make you feel bad about yourself.
Follow people who inspire, educate, or genuinely bring you joy.
Engage Meaningfully:
Skip the mindless scrolling and actually comment, share, or DM with purpose.
Use it to build connections, not just collect likes.
Prioritize Real Life:
Plan coffee dates, join a hobby group, or just spend quality time with loved ones without your phone in hand.
Final Swipe
Social media is like your favorite dessert: amazing in moderation but problematic in excess. It can brighten your day, keep you informed, and help you connect—but it can also drain your energy, disrupt your relationships, and mess with your health.
The key? Use it intentionally. Make it work for you, not the other way around. So next time you’re tempted to scroll, pause and ask: Is this enhancing my life or just filling the silence? Your future self (and your neck muscles) will thank you.
What’s your relationship with social media like? Are you scrolling mindfully or in need of a reset? Share your thoughts below!