Mind Body Soul Surf BaliMind Body Soul Surf Bali

By Mind Body Soul Surf Bali

Top Wellness Trends for 2018

2018 is just around the corner and slowly some of you are getting your New Year’s intentions ready. So to help out, we have compiled our favorite Top 4 Wellness Trend Lists for 2018. Some of our favorites are Digital Detoxing, Tai Chi, Edible essential oils and Breathwork. Have a look at these sites for inspiring new ideas to redesign your self care routine for 2018.










By Mind Body Soul Surf Bali

Empowering Feminine Energy

What makes a woman confident is her ability to call upon her feminine wisdom.

So often in our world we tend to think of strength as a quality that arises from a place of firm determination and a will to succeed no matter the cost. Even though we might want to think of a strong woman as being defined in this way, what really makes a woman confident is her capacity for listening to her true self and being able to call upon her feminine wisdom to any situation that may arise. A woman does not need to step into an assertive role or act like a man in order to be effective at what she does–she simply needs to get in touch with her insight and sense of compassion to truly demonstrate the depth of her strength.

Listening to the feminine side of ourselves may not seem easy at first for this type of energy is something that is often overlooked in many aspects of our everyday lives. If we can connect with this part of who we are, however, we will find that there is an unlimited wellspring of strength available to us. Our capacity to tap into our intuition and listen to our inner guides, to take into account the needs of those around us, and to view a situation with compassion and love are ways that we can show the world the true power that is part of our feminine nature. When we learn to integrate this source of strength into our daily tasks and decision-making, we will find that we can be more flexible and open to the things that happen around us and more receptive to new ideas. Not only will we see the world in a different light, but we will truly start to realize the potential for this form of energy to both empower ourselves and those around us.

As we cultivate our feminine energy we can redefine the meaning of strength. By embracing our feminine power as something that is strong in its own right, we are able to use it with true assurance and determination and draw upon what truly belongs to us.


By Madison Taylor

By Mind Body Soul Surf Bali

Raw Bounty Bites

Serves 20


Coconut Filling

  • 1/4 cup coconut oil, melted
  • 1 cup coconut milk
  • 4 tablespoons organic or raw honey, melted (organic maple syrup would also work)
  • 1 teaspoon vanilla essence
  • 1/4 teaspoon sea salt
  • 3 cups organic shredded coconut

Chocolate coating ( x 2 for thicker coating)

  • 1/4 cup coconut oil
  • 1/8 – 1/4 cup organic maple syrup or honey (depending on how sweet or bitter you like your chocolate)
  • 1/4 cup cacao powder


Add coconut oil and coconut milk to a medium size bowl and whisk to combine well (you want to make sure that there is no separation between the oil and milk). Next, add the honey, vanilla essence and sea salt and mix well. Then, add the shredded coconut and mix until well combined.

Pour the mixture into a lined square baking dish and place in the freezer for approximately 60 minutes to set. Take out and cut into squares and freeze for another 30 minutes.

To make the chocolate coating, melt the coconut oil in saucepan on low heat. Once melted, add the maple syrup (or honey), whisking until well combined. Then add the cacao powder, stirring well until well mixed through.

Take the coconut squares out of the freezer, dip each piece into the chocolate sauce and placed on a wire rack on top of lined baking tray (make sure the tray fits in your freezer). Freeze until the chocolate has hardened (approximately 30 – 60 minutes)

Optional – prepare another batch of chocolate coating and dip the raw bounty bars a second time and freeze again (approximately 30 – 60 minutes)


By Vanessa Vickery

By Mind Body Soul Surf Bali

Boost Your Memory Naturally With These Neurologist-Approved Tips

Memories are important. They teach us lessons, give us perspective, and make sense of our lives. Memories are all we have for times past, so it’s natural that we want to preserve them. How can we ensure we will retain those memories and keep the ability to make more? Luckily, there are a ton of lifestyle changes we can make that will support our mental acuity. As an integrative neurologist, I recommend tackling memory loss—and memory loss prevention—from the following direction:

1. Reduce inflammation and eat more fat.

Avoid pro-inflammatory foods. Inflammation is toxic to the body and the brain. Reducing inflammation leads to less metabolic effort and more energy conserved for the health of the cells of our brains. Minimize or eliminate sugar, processed foods, and dairy. Increase consumption of foods with healthy forms of fat—important for the neurons—such as avocados, nuts, nut oils, and seeds. Include anti-inflammatory foods such as turmeric, cinnamon, and cilantro.

2. Avoid centrally acting medications.

In neurology, centrally acting medications refer to those that work on receptors of the brain. And the very common use of these medications—like sleep medications, analgesics, and antidepressants—can affect our mental clarity. Chronic use can contribute to cognitive impairment, so it’s important to continuously reevaluate your medication needs with your doctor and explore natural approaches before heading to the pharmacy.

3. Sleep soundly.

Studies have shown poor sleep can contribute to cognitive difficulties, depression, lack of attention and focus, and other chronic health conditions. Getting your recommended seven to nine hours a night is an important piece in the memory puzzle.

4. Try aerobic exercise.

The brain loves its oxygen, and the only way it can get that oxygen is from the blood that supplies it. So get that blood pumping to ensure a consistent, regular, and oxygenated blood flow through the cerebral vasculature.

5. Experiment with intermittent fasting.

Avoiding food for brief periods of time allows metabolic energy to be allocated to functions of the brain, such as thinking and processing, instead of functions of the gastrointestinal tract, such as digestion and absorption. If you’re interested in trying it out, it’s best to talk to an integrative medicine provider for safe intermittent fasting practices.

6. Establish a meditation practice.

Research has demonstrated that regular meditation increases the volume and improves the function of our hippocampus—the region most important for memory. Never meditated before? Try taking an introductory class from an expert.

7. Have more fun.

Feeling joy, happiness, and contentment is so important for our overall brain health. So laugh, socialize, and surround yourself with people that make you feel good.

8. Talk to a doc about supplements and herbal formulations.

There are plants and vitamins that are important for neuronal function and neurotransmitter balance, even more so as we age. For example, Ginkgo biloba is an herb that has been shown to boost memory and cognitive function and may be helpful for people with Alzheimer’s and Dementia. Please see an integrative neurologist or an integrative medicine provider for guidance on these, as they should be tailored to the individual.

It is never too early or too late to start caring for our brain. We can always reap some benefit. You’ll feel your brain smiling in no time!

by Ilene Ruhoy, M.D., Ph.D. via mindbodygreen.com

By Mind Body Soul Surf Bali

Energetic Sweeping


Sweeping the front porch every morning is an important cleansing ritual that prepares the ground for new energy.

In some of our lives, sweeping has become an activity performed without much thought. In many cases, sweeping is a lost art, replaced by the noisy, efficient vacuum cleaner. But in several cultures and religions, sweeping the front and back porch every morning is regarded as an important cleansing ritual that prepares the ground for new energy on every level–physically, spiritually, emotionally, and mentally. It is often employed to sanctify a space and prepare it for a ceremony. This seemingly simple action has the power to clear away the old and make space for the new. It stirs up the energy in a place, clearing out the astral buildup that is the natural by-product of the presence of humans.

This kind of sweeping is not about cleaning the area of dust. In fact, the broom doesn’t have to actually touch the ground to be effective. You might want to consider having two different brooms, one you use for cleaning dust and dirt, and one you use for energy clearing. If you are so inspired, you could decorate your broom by carving its handle, painting it, decorating it with gemstones and ribbons, or any other creative adornment that appeals to you. You can also make your own broom out of tree branches and twigs, or choose a naturally appearing broom from nature, such as a pine bough.

Sweeping each morning prepares the ground for the new day at the same time as it deepens our awareness of the importance of letting go of the past to welcome the present. As we clear the energy of our space, we clear our own energy systems. In addition, we create a space that feels clean, clear, and open to all who enter. Be sure to think welcoming thoughts as you sweep, manifesting what you need for the day. Making sweeping part of our daily ritual tunes us into the continuing cycle of releasing the old and welcoming the new that is the hallmark of a healthy energy system.



Photo by David W. Ray

By Mind Body Soul Surf Bali

Solved: Swimsuits for Every Body

Traversing the swim section is a lot less intimidating once you know (and embrace) what works best for your shape: There are bikinis, maillots, and more out there to flatter and enhance every body type—and look wildly chic doing it. Here, a head start.




Feminine colors and shapes (for example: shades of pink, leopard print, ruching) help take the edge off sportier frames. Also great for this purpose: asymmetric straps, cutouts, and wraparound styles to carve out curves right where you want them.


Whether you want full coverage or something a little more revealing, stay-put styles that provide support are your best bet. Beyond the tried-and-true vintage-pinup vibe, sporty tops—or anything with thicker straps—allow for the most movement, while minimizing the chances of a nip-slip. To pull off a skimpier style, opt for halters or crisscross tops.


High-waisted bottoms have your back while making the waist look extra narrow. For balance, opt for tops with frills, cutouts, or plunging necklines; when done right (see: Tory Burch’s high-rise bikini), a skirted bottom looks deeply feminine as it sneaks in a little more coverage where it matters most.


Va-va-voom figures are best accommodated by suits that provide ample support without skimping on the sexy: One-pieces offer full coverage and a sleek silhouette, while modern details like mesh panels, waist-cinching ties, cutouts, and plunging necklines help to define your best assets.


A smaller bust and bum mean getting away with more adventurous pieces: Tiny tops and bottoms, skimpy string bikinis, bold prints and textures, and dramatic, plunging necklines are all fair game.




Courtesy of the goop.com


By Mind Body Soul Surf Bali

Seven Simple Tips to Clear Out Bad Energy

When I was moving into my new house a few years ago, I was working closely with a spiritual teacher at the time.

We used to talk frequently about energy and how to keep it at a high frequency.

As an empath, I feel other people’s energy deeply. So keeping my own energy vibrating highly is incredibly important to me. High vibrations feel better to all of us, so it’s important to surround ourselves with them in our home, our work spaces, and any other place we spend the majority of our time.

My home is my sanctuary, not just because I’m raising my two young children there, but because it’s where I write, recharge my batteries, do my daily meditation, and work with clients.

Bad energy can accumulate like dust bunnies in the corners of our homes and offices over time. It’s especially important to clear out the energy after any of the following events:

>> A major argument
>> A divorce or breakup
>> Negative people being in your space
>> A particularly stressful week or event
>> Being sick
>> When moving into a new space that somebody else occupied

These are some of my regular practices for clearing out any stuck, negative, or stagnant energy and bringing in fresh, high-vibrating juju:

1. Burn sage or palo santo: One of the most common and best ways to clear stagnant or negative energy out of any space—whether it be your office, home, car, or even on yourself—is to burn white sage or palo santo wood sticks.

Palo santo, which means “holy wood,” grows on the coasts of South America and has hints of pine, mint, and lemon. This makes it smell much more fragrant than white sage, which has a more pungent, intense scent. It’s been used by shamans and medicine people for centuries for spiritual purifying, energy cleansing, and healing.

If the energy in your space feels negative or stagnant, burn either of these smudging sticks and swirl it counterclockwise in every room or closet. I also burn it on my front porch to clear away energies of people who have come into my home and office to clear out any bad juju. When finished, place the stick in a fireproof bowl of metal, glass, or clay. The glow will eventually go out on its own.

2. Open all the doors and windows, and run water from all the faucets. A shaman showed me this trick when he walked into my old house, which—at the time—was filled with a lot of painful, negative memories. Open all of the windows and doors of your home, turn on the faucets in the kitchen and bathrooms, and let the water run for just a few minutes. So as not to waste water, especially in high-drought areas (like California where I live), it’s important to find another place where you can conserve water after you do this. I turn my sprinklers off for a few days, shorten my showers by five minutes, and don’t run my dishwasher that week to balance things out.


3. Diffuse essential oils. Essential oils are one of my favorite ways to purify the air and energy in both my home and office. Frankincense is one of my favorite go-to essential oils for clearing out stagnant energy and grounding. I also use a few drops on my kids and myself for immune support and to help in calming the nervous system.

Some other great essential oils for clearing stagnant energy are Purification, Sandalwood, Eucalyptus, and Lavender. All of these purify the air and raise the vibrational energy of the space. There are some great diffusers you can purchase in stores and online for burning these essential oils. My two favorite places to order high-quality essential oils online are DoTerra and Young Living.

4. Crystals. My house is full of really cool crystals I’ve collected during my travels. White quartz and black tourmaline are my favorites for clearing out negative energy. I buy mine from a local shop in Los Angeles, but they can be also be found at many reputable shops online.

5. Sea salt. There are different ways to use salt to clear energy. One is to sprinkle sea salt into different corners of the room, let it sit for a few hours, and then vacuum it up. Salt is well-known for absorbing negative energy. You can also place black tourmaline in the corners of rooms with a little salt sprinkled around it to absorb any lingering energy in the space.

Another great way to clear energy, especially your own, is to soak in an Epsom salt bath. I put two cups of Epsom salts into a warm bath with some lavender oil and soak for at least 20 minutes when I feel sluggish, tired, or irritable. It’s phenomenal for opening up your chakras and getting the good chi flowing through your body again.

6. Affirmations and mantras. We often don’t realize not only how powerful our thoughts are, but the energy those thoughts create in our personal spaces. When we’ve been stressed, upset, angry, or depressed, our homes and offices absorb that energy like a sponge.

When I’m doing a clearing of my home or office, I typically burn sage or palo santo, run water from all the faucets for a few minutes, open the doors and windows, and say the following:

“I clear this space of any and all negative energy and anything lingering here that is not for my highest good. Burn out and clear away anything that is no longer serving me. Surround this space with a container of white light to protect me from all lower energies and anything not serving my very highest self. And so it is…”

Whatever you choose to say when clearing out your own space, do what feels right for you, but make sure to include something in there about clearing out anything not in alignment with your highest self.

7. Music and candles. The last thing that always helps in rebalancing the space is lighting some candles and putting on some high-frequency music that creates a soothing, zen vibe. I personally love listening to yoga and meditation playlists I’ve created on Spotify, but I recommend you play whatever feels most grounding to your own heart.

Pair that with at least a dozen candles to bring warmth back into your space, and you’ll really feel the shift!

None of these practices take very long, and they make all the difference in how you feel and how the space feels to other people when they walk in. Like routinely clearing out the other clutter in our lives, it’s important to clear the emotional clutter as well.

Happy spring cleaning!


Written by Dina Strada via elephantjournal

By Mind Body Soul Surf Bali

Fall in love with taking care of yourself. Mind. Body. Spirit.

We strongly believe that true wellness is achieved through the balance between mind, body and soul. Try cultivating your mind-body-soul connection, restoring balance and happiness in your daily life. Two ways to do this is having a positive attitude and to practice gratitude.
We wrote down a list of things that we think of when we hear the word “Happiness”. Try this at home and you will be surprised how long your list gets!

Falling in love.
Laughing so hard your face hurts.
A hot shower.
No lines at the supermarket
Getting mail.
Taking a drive on a pretty road.
Hearing your favorite song on the radio.
Lying in bed listening to the rain outside.
Hot towels fresh out of the dryer.
A bubble bath.
A good conversation.
The beach.
Finding a 20 note in your coat from last winter.
Laughing at yourself.
Midnight phone calls that last for hours.
Having someone tell you that you’re beautiful.
Accidentally overhearing someone say something nice about you. Waking up and realizing you still have a few hours left to sleep. Playing with a new puppy.
Having someone play with your hair.
Sweet dreams.
Winning a really competitive game.
Holding hands with someone you care about.
Running into an old friend and realizing that some things (good or bad) never change.
Watching the sunrise.

10 Ways to maintain positive feelings
A positive attitude is important for ensuring that you have a fulfilling and enjoyable life. Read our latest blog entry on ways to maintain positive feelings.  Blog

By Mind Body Soul Surf Bali

Dragon Fruit Smoothie Bowl

This is one of our favorite breakfast dishes at the retreat.




INGREDIENTS (you may need to adjust the quantities, depending on the size of the fruits)

2 Red Dragon Fruits – scooped out of skin

4 Baby Bananas (or 2 Regular)

1 Cup Papaya (frozen or fresh)

2 Cups of Apple juice



Mango (or fruit of choice)

Banana (or fruit of choice)


Coconut flakes




  1. In a blender combine dragon fruit, bananas, papaya and apple juice and blend until smooth. I freeze my bananas and papaya for this smoothie, but you don’t need to.
  2. Top with coconut flakes, any fruits of choice and granola.

Enjoy!! xo

By Mind Body Soul Surf Bali

Benefits of Meditation


This great read I discovered on Yogi Times about the benefits of meditation and that you don’t necessarily need to ‘sit’ still to meditate. Enjoy x

“To find true stillness one does not always have to be still. Walking in nature, dancing to music, singing and chanting for 15 minutes can bring the same mental stillness as sitting on a pillow does. ”

An Ayurvedic Astrologer many years ago looked at me and said “You are at a fork in the road – one path will lead to chaos and one will lead to peace.” Of course I wanted to take the road that leads to peace. I wondered what I had to do. He told me I needed to learn how to meditate.


The word ‘meditate’ has a common image attached to it. A person sitting on a pillow, legs crossed with their hands resting on their knees. The idea of this image is a common misconception. Meditation is the practice of finding the stillness within. Learning how to be still long enough to listen to the voice inside you.


To find true stillness one does not always have to be still. Walking in nature, dancing to music, singing and chanting for 15 minutes can bring the same mental stillness as sitting on a pillow does. As humans each day is different, some days we have more energy than others. With meditation the most important thing is to know yourself well enough to shift into the meditation that works for a given day – is it an active day or a still day?


Meditation is the gift that keeps on giving. When your mind becomes still your breath deepens which brings a relaxing feeling to the physical body. Meditation assists in decreasing stress and opening up the mind to think more clearly.


In addition, studies have showed that meditation lowers blood pressure, reduces blood sugar levels, increases circulation and improves mental health. When you begin to practice meditation you will move from the road of chaos to the road of peace.


By Heather Askinosie

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Top Wellness Trends for 2018
Empowering Feminine Energy
Raw Bounty Bites
Boost Your Memory Naturally With These Neurologist-Approved Tips
Energetic Sweeping
Solved: Swimsuits for Every Body
Seven Simple Tips to Clear Out Bad Energy
Fall in love with taking care of yourself. Mind. Body. Spirit.
Dragon Fruit Smoothie Bowl
Benefits of Meditation