7 Day Sadhana Challenge

You know how to look after your physical health…
but what about your mental and spiritual health?

Adding meditation to your life has many benefits, such as:

  • Stress reduction
  • Reduce anxiety naturally
  • Improve overall sense of wellbeing
  • Increase mental clarity
  • Bring peacefulness to the heart and mind
  • Reduce reactiveness and increase responsiveness
  • Develop mind awareness
  • Increase happiness
  • Increase creativity
  • Reduce and/or heal depression
  • Increase insights
  • Uncover your true self

A daily Sadhana (dedicated practice) is the perfect way to make meditation a part of your day so you can enjoy all these benefits, whilst providing a means to discovering your highest truth.

In this simple, straight-forward practice I will teach you how to add the practice of meditation to your life in a way that is maintainable for life, and not to mention enjoyable.
I’ve broken it down into 3 stages.
So if you only have 10mins available, just do the first stage.
If you have 20mins available, you can do stage 1 and 2.
And if you have 30mins – do the whole practice.

The challenge includes:

  • Your simple step by step meditation program
  • An audio file explaining what to do and how to do it
  • A bonus Ayurvedic Psychology cheat sheet to help you understand how your mind operates and how you can adjust your lifestyle to make your mind your best friend (not your worst enemy!)

This is the number 1 self care practice that all my clients and students are raving about!
Try it for yourself and experience the benefits!

Sign up here now – starts next week!! Share it with a friend and take the challenge together!

See you in the challenge!


Get Your Green’s On

Everyday Greens Samantha Doyle

Animals eat grass and they thrive exceptionally! Heck, for some animals, that’s practically all they eat! If grass alone can sustain an entire cow, it must be exceptionally high in nutrients, right? That’s totally correct! Grass is amazing, but for us – not so much the regular paddock grasses.

Eating pure “grass,” like the stuff you’d pick up in your front yard, shouldn’t be your first go-to when thinking of picking up this very green habit. Regular grass actually has too much cellulose, so it’s very difficult for humans to digest. As a result, it provides very few nutrients to us. So cross that grass of your list!

What you should be going after in the fictitious “grass aisle” of your grocery store are “cereal grasses.”  Did you know that wheat, barley, oat and alfalfa grasses are actually the young green sprouts that grow into those cereals? It may seem obvious now, but crazily, until I put two and two together, I had no idea. Hopefully that just blew your mind, too.

Wheat grass… becomes wheat. Barley grass… becomes barley.

Keep in mind that the grasses are just the leaves. Not the grains. Gluten-free, ladies and gents! (Of course).

Anyways, these types of grasses’ nutritional profiles are great for us! They’re comparative to many of the dark green vegetables we’re supposed to be eating regularly, but unfortunately they cannot be eaten by chewing or swallowing. You may have noticed your local juice joint juicing wheat grass into “wheat grass shots,” or that barley/oat grasses most commonly come in powders.

Like regular grass, it’s still pretty tough for us to digest them whole, so we have to extract the juice or make them into a powder before their nutrients can be available to our bodies.

Once these nutrients ARE available in the right forms though, the benefits are ASTOUNDING.

Since barley and wheat grasses are in my Everyday Greens powder, I’ll explain a little bit more about how awesome those two are.

Barley grass contains more calcium than cow’s milk. 11 times the amount to be exact! And nearly five times the iron of spinach. It’s also jam packed with vitamins C, B12, potassium, magnesium, zinc, beta-carotene and the list goes on and on.

It’s been used medicinally for thousands of years, treating skin, liver, blood and GI (gastro-intestinal) disorders, too.

Wheatgrass contains literally all minerals known to man. Seriously! It contains more vitamin C than oranges and twice the vitamin A of carrots, as a side note. It’s also incredibly rich in protein and contains 17 amino acids. It detoxifies your blood, cleanses the liver, helps relive constipation and can improve your digestive system (like yee ol’ medicinal barley grass!)

But it doesn’t stop there.

Wheatgrass improves arthritis, helps keep hair from greying, can help treat skin problems like psoriasis, eliminates tooth aches, can cure a sore throat (by gargling wheatgrass juice), improves blood sugar problems and as an interesting fun little fact, can also be used as a douche for many feminine complications.

Get your supply of both wheat and barley grasses today by purchasing a pack of your Every Day Greens from my online store! Remember FREE SHIPPING WORLDWIDE when you purchase my Everyday Green’s as part of a Starter Pack (yep – my full range of supplement’s AND my 12 week Transformation Guide with FREE SHIPPING!)

Time to get your Green’s On guys!

Well wishes,

samantha signature




Yoga Day Festival

It’s been a month already since Yoga Day Festival, and I can’t believe I’m only just blogging about it now!
What an incredible way to celebrate United Nations World Yoga Day! The festivities reached over 5000 people, at six glorious locations, and YDF has affirmatively made it’s mark as Australia’s biggest, fastest growing yoga party.

It was up there with one of the most incredible things I’ve ever been a part of – it was hard work, but so much fun, and such an incredible way to bring together community.

Yoga-asana classes, kirtan, kids yoga, markets and vegan/vegetarian food vendors, a meditation space, healthy living workshops, time to hang out with friends in a beautiful setting… it was all my favourite things in one place. And Yoga Dance with my girls Amy & Shanil was DEFINITELY the highlight of my day! I LOVE LOVE LOVED it!

Check out some of the great write up’s and articles published on the event:

Sage Magazine: The Unity of Yoga – This Wave of Wonderful Keeps Giving
Big Review TV: Yoga Day Festival (Adelaide)
Blank Magazine: Yoga Day Festival Fun

Looking forward to seeing this festival grow and reach even more people in 2017!!




Yoga Brain

Yoga Brain

Imagine for a second you’re walking along a yellow brick road with your dog Toto, bewildered and naive, and all of a sudden a scarecrow starts giving you directions. Except, he gets mixed up, arm over arm pointing in opposite directions because he “hadn’t got a brain.”

Before I started practicing yoga, I was Dorothy, figuratively. I was lost and confused and I didn’t know which part of myself to listen to– which life direction would make me the happiest. I was mixed up, continuing the mental chats over and over again until I realized I hadn’t a clue about life direction, path or emotional stability.

If I only had a yoga brain.

Is what future me says today, and what I’ll say forever more.

During my life struggle in my 20s, it was difficult for me to be decisive, present, content, happy or calm. It seemed that everyday I was overanalyzing my life plan, thinking far into the future, comparing myself to others, depressed and anxious.

And then came yoga.

Just as it did for a group of 17 random adults in a study conducted by researcher Chris Streeter, yoga improved my mood and decreased anxiety.

We all have a brain chemical called GABA: gamma-amino butyric acid, “which is associated with improved moods and decreased anxiety,” says Streeter. And when the yoga group practiced for four weeks compared to a group that walked over that same period, yoga proved to be the better mood booster.

Exercise is paramount, but yoga, yoga is paramount for emotional stability, improved moods and what this study proves to show: calmness and contentment.

More research has shown that yoga enlarges certain parts of your brain. And very important parts at that.

Yoga increased the size of the areas of your noggin that: contain the mental map of your body, are involved in directing attention, decrease stress (the hippocampus), are the keys to our concept of self, and the visual cortex.

Helping Us Become Self Aware

A big part of why yoga has all of these benefits, is because of the breathing involved in the practice. The connection of mind and body.

When we’re stressed our bodies instinctively tense our muscles, we start to breathe rapidly, our minds become anxious, stress hormones elevate and our heart beats faster.

And during the asanas, the sometimes very difficult holds, bind poses and repetitive sun salutations, this can happen. Our bodies are thrust into stress response

But our controlled, slow breathing has incredible effects.

We slow our heart rates, push negative, stressful thoughts out of our brains and out of stress response and stay relaxed through these difficulties.

We are Retraining Our Brain Habits

In fact there are several poses that aid in diminishing stress and train our brain to react to tension through stretching, breathing and consciousness.

But yogi brain doesn’t just stop at reduced stress– we still haven’t touched on improved memory, concentration, motor speed, information processing, emotion regulation (really feeling in general) or pain tolerance!

Studies show that yoga and meditation stimulate “your brain’s ability to recreate itself,” says B. Grace Bullock, PhD.

Your brain is able to grow and change throughout our entire lives, but the only way we can make this happen is by constantly challenging it!

And yoga, for example, creates new connections between brain cells (synaptogenesis), allowing your brain to rewire itself and change. Neuroplasticity is the brain’s ability to develop new connections and occurs a lot when we’re younger, learning new skills and encountering new challenges.

But by doing new hobbies or activities, practicing the art of yoga and repeating the practice, you can keep your brain healthy. Yoga and meditation emphasize awareness and attentiveness, and are constantly stimulating our brains to remain calm, take on new challenges and to be self aware. Reinforce your connections, strengthen your hardwiring and keep practicing!

But before I go, I’ll leave you with this.

Ongoing yoga practice can result in increased insula gray matter, meaning, the part of the brain that feels gets bigger.

So not only does this mean that we are more tolerant to pain when this happens, studies show, but this area of the brain is responsible for emotions like: love, gratitude, self-confidence, empathy, trust and truthfulness, to name a few.

If some of these are areas you struggle in– I know for me it was loving deeply, appreciating what I have and being honest with myself, perhaps a weekly yoga practice will aid your brain just as it did mine.

Don’t be a scarecrow. Rid your brain of hay. And take up a practice that replaces that hay with innumerable benefits to your new brain!

Talk soon! (:


5 Reasons Why You Should Start Doing Yoga Asanas Today

About Samantha

If you landed on this page, odds are you’ve thought about doing yoga-asanas, are a yoga enthusiast who wants to know maybe why he or she started in the first place, or have no interest in yoga, but thought this might be a good read.

Whether or not any of these are true in your case, I urge you to take up this practice, because it’s not every day we get the chance to change our lives in such phenomenal and health inspiring ways.

Today could be your day to start on your own path to inner and outer strength.

Here are five good reasons why you should start doing yoga-asanas today:

1. It heals your spinal issues.

Yep. Those vertebrae on your back? Maybe you sit at a desk all day, sit during lunch, sit on your commute home, and then sit to watch tv or eat dinner after your work day? Maybe this leaves you constantly tucking your hands behind your lower back, bending every way, hoping to alleviate the pain? Maybe you’re fit and you’re lifting heavy weights or running without properly stretching? Or maybe you’re getting older and experiencing the gradual degradation of your bones and muscles? Well, not with yoga-asanas your’e not.

Yoga-asanas have exceptional powers with all of their twisting and bending positions to stimulate the spinal nerves, benefiting your entire nervous system (the complex network of nerves and cells that carry messages from your brain to your spinal cord). The problem actually doesn’t necessarily lie in our backs, instead, it’s in our hamstrings. When these muscles are shortened, they cause pain in our lower backs, so it makes sense to stretch them right?

Right. Yoga-asanas teach and encourages you to stretch to your fullest capabilities, while strengthening your back through planks and low back holds like the sphinx, and lengthening your hamstrings with the supine hamstring stretch and triangle pose. With one week of yoga-asanas under your belt, you’ll start feeling the results.

2. It’s great for your digestion… and your… elimination.

The deep breathing involved in yoga (you’ll constantly hear teachers exclaiming “in” or “out” or variations of those words to keep you intentionally breathing through the poses) helps massage your organs, so they can compress and lengthen your intestines, bring fresh blood to your tissue and aid your healthy gut function.

You may notice yourself fatigued after large meals, or a long day, so backbends, a staple pose in most asana classes, are a great way to relieve tiredness caused by poor digestion and give you more energy. Certain positions have the ability to wring out your organs, stimulating the movement of unwanted toxins in the body and other positions can even help relieve cramps.

3. It builds total-body strength

In weight training, athletes sometimes isolate muscles, working on certain muscle groups at a time, using dumbbells or machines to gain their strength. In yoga-asanas, on the other hand, all “lifting,” squatting or holding, is done with his or her own body, nothing else (unless of course you’re in a partner class, and in that case, you’re using his or her weight). And this is what makes yoga-asanas so practical, and so applicable in our everyday lives. Yoga-asanas build our “functional strength,” helping us with daily activities that are often overlooked. Sitting, walking, standing, bending over, etc., we still need strength for those, right?! Here are a few poses that build total-body strength.

4. Reduces risks of various diseases and alleviates symptoms

Heart disease, Asthma, Arthritis, Insomnia, Multiple Sclerosis, PTSD, the list goes on and on.

Yoga-asanas have shown to help patients with their health issues, ranging anywhere from trouble sleeping or breathing to serious central nervous system diseases like MS. The deep breathing involved in the practice, for example, can help overcome and prevent asthma attacks. With a daily routine regulating your breathing rate, a cure is even possible!

Additionally, in many of the heart opening positions like the cobra pose (lie on your stomach and lift your chest off the floor with your hands palm face on the ground), your blood is able to flow more freely, stimulating the heart, thus aiding in the diagnosis of various heart problems.

And research has shown, that MS sufferers, can better manage their disease, with daily stretching. The type of stretching found in certain yoga-sequences may help address certain associated health problems: bladder control, balance and fatigue.

But the health benefits don’t stop at the body, because yoga is even suggested to those suffering from depression, schizophrenia and other psychiatric conditions, to help reduce their symptoms. Which leads me to number 5.

5. Yoga makes you happy! And teaches you to handle stress!

Without getting super technical (I will in a coming blog), I think UCLA neurologist Alex Korb Ph.D said it best when he said:

“Yoga (asana practice) is simply the process of paying attention to the present moment and calming the mind. Over time you will start to retrain your automatic stress reaction, and replace it with one more conducive to happiness and overall well-being.”

During your yoga asana practice, it’s important to remain calm through poses, breathe and accept where your body is at. This calmness is intentional. Poses aren’t necessarily unstressful, most are actually difficult. When your body naturally wants to react in a negative way (automatic stress reaction), practicing yoga asanas teaches you to react to stress positively and calmly, through breathing. This retraining helps you react to other events in your life the same way.

On the mat, we learn to diminish our superiority complex. We learn not to compare ourselves to our past or future selves, or others. And we can begin to learn patience.

It seems that sadness and dissatisfaction usually come from an constantly overthinking this “idealized self” or an “idealized future.” Wanting to be something that you are not, wanting to have something that you cannot, wanting, wanting, wanting – complete ‘I’ centredness. Through my own personal experience, it’s this ‘I’ centredness that stops you from living in the moment and being grateful for the things you do have. This can make worlds of difference in your day-to-day frustration. Instead of always looking for something better, shift to thoughts of gratefulness. I know that this can sometimes be difficult, but give it a try!


Is Self Care Important?

I feel like I harp on about self-care a lot. But I know for a fact, people still don’t realise just how important it is.

Here’s a good analogy to help you understand.

Take your car.
Run it on the wrong kind of fuel for a week. How well does it run?
Don’t change the oil for a couple of years. What happens to the engine?
Don’t ever clean the windows. What’s your vision like?
Run the battery completely flat and have to jumpstart it every week. See how that goes.
How would your car be running if you treated it like this for a few years?

…Your body is your vehicle.
Except you use it 100% of the time; unlike your car, which you use for a small percentage of the day, some days.

Why do you experience the urgency in looking after your car, but you run your body into the ground?

self care is important


5 Daily Self Care Practices :

  1. Mantra Meditation: to rest the mind, soothe the soul and give us a break from everyday life.
  2. Abhyanga (self massage): rhythmic, repetitive strokes, with gently warmed oil, to calm the nervous system and nourish the tissues of the body.
  3. Nature: find time to connect with Mother Nature and enjoy harmonising with the natural rhythms of energy
  4. Solitude time: remove yourself from your everyday environment to take time out from your everyday influences.
  5. Yoga-asanas: slow down and check in with your body; sharpen your awareness and flood your body with fresh oxygen.

Is it selfish to look after your car?

Of course not.

Something I’ve never understood, is why women feel selfish in looking after themselves. Is it selfish to invest time in doing the things that give us more energy; preserve our God given bodies; and keep our bodies happy, healthy and harmonious?

If you run your car into the ground, I guarentee, you will be spending a LOT more time thinking about it, fixing it, pouring resources and time into it. If you keep your car running well, get it serviced regularly, put the right fuel in it- it practically keeps running effortlessly, allowing you and your family to carry on with your life, go on amazing adventures, and get where you need to be day in day out.

Spend a little time looking after it each day to save yourself being FORCED to spend EXTRA time, energy and resources on it in the long run.

So which car do you think will go further and be more pleasant to drive?
And how are you treating your vehicle? Are you looking after yourself properly?

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Need help implementing your Self Care practices? Transform Your Life with the ultimate self care guide!


5 Poses a Day #2

5 poses: Completely doable. No fuss. Loads of benefits.

Yoga asanas are the perfect way to workout.

They work our body on all movement planes, they increase strength whilst promoting flexibility; they are weight bearing without jarring the joints; and depending on the style of your practice, they can be a great cardio workout too.

They have a calming effect on the mind whilst  simultaneously stimulating yet balancing the nervous system.

They assist with lymphatic drainage.

They bring fresh blood to the skin, giving you a healthy ‘glow’.

Asanas give us an opportunity to slow down, and take time out.

But there is reason why they are superior to your standard exercise regime.

Asanas, in conjunction with full yoga breathing, clear the nadis (energy channels) and allow for the free flow of energy up the central energetic channel- the sushumna. The sushumna is the flow centre for the sattvic (mode of goodness) energy within our body. This helps to bring us into a state that is more conducive to meditation and the yoga lifestyle on a whole. Asanas influence the mind by lightening and brightening our thoughts, and gently bringing about mental clarity. Which is why they are considered a superior way to work out!

Sometimes when I feel the pressure of ‘shoulding’ all over my asana practice (ie. I should be doing some asanas; I should have done my poses this morning, etc), I physically stop and remind myself that asanas are not something to should all over myself about.

They are there to help me; a tool I can implement to assist me in living a more sattvic life.

The truth is, you can live without asanas and still meditate and live a completely peaceful, yogic life…

But I’ve NEVER regretted class.
I’ve never regretted a handstand, backbend, spinal twist.
I’ve only ever come out of my practice- no how big or small- feeling refreshed, rejuvenated and grateful for the time to slow down and tune in with my body and mind.

Here is another #5posesaday sequence to help you pause and reflect, and soak up some of the wonderful benefits that yoga asanas have to offer. If you need assistance with the poses, please email me to request a complementary Yoga & Meditation Guide.

5 asanas a day

Remember: Change starts with us.
If you want to live a world that is more peaceful; cultivate peace within yourself.
If you want to live a world where people are being more compassionate; be compassionate yourself.
Don’t expect from other’s what you’re not willing to cultivate/promote within yourself.
Together we can make a difference. But we need to start with our selves.

And don’t forget, if you want support and accountability, we are all here to help you in our private, women’s only FB group. I hope to connect with you there!

Well wishes,

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Transform Your Life


5 Yoga Poses a Day

Hello and welcome to my blog!

I actually can’t quite believe that my first blog post is ACTUALLY happening. Managing a household & family, 4 small children, homeschooling, and looking after myself, I’m baffled that I manage to find time to run a business! As they say, where there is a will, there is a way.

I have been on quite the journey over the past 10 years. Recovering from mental illness and healing from Poly Cycstic Ovarian Syndrome was and has been an ongoing commitment. Recovering my health and vitality took healing on all levels- mentally, emotionally, physically and spiritually. So within my blog, you can expect to see info on all the elements of healing that have played a role in my successful recovery. From Ayurveda, to fitness, yoga & meditation, nutrition, as well as mindset and coaching. All these things continue to play a huge positive role in my life, and I have seen the lives of many of my clients change dramatically, just by slowly implementing this essentially ‘holistic’ way of life.

One of the best things that EVER happened to me, and continues to happen, is falling in love with Yoga. And by that I mean Yoga in it’s most complete sense- the lifestyle, the asana’s, the love and compassion, Ayurveda, kirtan, meditation, relationships, and ultimately, our relationship with the Supreme… Yoga is everything we need to live an AMAZING life of HAPPINESS and FULFILLMENT.

To celebrate love; and to celebrate yoga, every Monday I’ll be posting a yoga-asana sequence based on a simple and achievable 5 poses a day program. The main focus of the program is to integrate yoga-asana’s into our lives in a way that does not add pressure, nor feel like a ‘should’. 5 poses, to be held for a minimum of 5 breaths each, can take anywhere from 5-30 mins, based on how you’re feeling on the day, and how much time you have available.

5 poses breaks down the need for a spare 60-90mins to be able to practice.

5 poses allows us to open, soften and stretch regularly without taking away from our day.

5 poses gives us TIME and SPACE internally and externally.

Here is Day One of the program (right click and save to download it for easy reference; or Pin it). You can practice the same sequence over and over throughout the week- moving deeper into each pose, spending more time discovering different elements of the pose. Or you can make up your own sequences. If you’d like a copy of my free Yoga and Meditation guide, please email me at and I’ll send you a copy. It has some great sequences and a full break down of over 50 yoga poses to help get your started in your practice.

5 poses per day

I hope you enjoy practicing the sequence and I look forward to catching up with you about it in our women’s only support group!

And remember to NEVER under estimate your impact on the world.
You are making an impact already. The magnitude and effect of that impact is based on your level of effort and awareness of what’s possible.
So how are you impacting other’s and your environment? (Food for thought 😉 )

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Transform Your Life