Rest In Peace, Thich Nhat Hanh

“Breathing in, I calm my body.
Breathing out, I smile.
Dwelling in the present moment,
I know this is a wonderful moment.”

Rest In Peace Thich Nhat Hanh
October 11, 1926 – January 22, 2022

Thay, Rest in Peace, gentle soul and beloved teacher. 🙏🏽 Thich Nhat Hanh was my first Buddhist teacher. This picture of “Peace is Every Step” is the actual book I bought in the late 70’s when I first began studying Buddhism. I’ve been practicing his meditations for over 40 years.

I’m grateful I was able to meditate listening to his “Mindful Breathing” track on Insight Timer today. His voice is such a sweet vibration in my ears and heart. I’m grateful for his peaceful, gentle impact he’s had in my life. 🙏🏽📿

#repost • @thichnhathanh

The International Plum Village Community of Engaged Buddhism announces that our beloved teacher Thich Nhat Hanh has passed away peacefully at Từ Hiếu Temple in Huế, Vietnam, at 00:00hrs on 22nd January, 2022, at the age of 95. We invite our global spiritual family to take a few moments to be still, to come back to our mindful breathing, as we together hold Thay in our hearts in peace and loving gratitude for all he has offered the world.

More official news will be coming shortly.

Friday 12/31 8-930am PST VIRTUAL Intention Setting Workshop

“The more aware of your intentions and your experiences you become, the more you will be able to connect the two, and the more you will be able to create the experiences of your life consciously. This is the development of mastery. It is the creation of authentic power.” – Gary Zukav

Join me for a popup Intention Setting Workshop this FRIDAY December 31st 8-930am PST via ZOOM.

Click here to register for this online class via zoom.

Grab your journal, pen and yoga mat as I lead you through vinyasa yoga, journal prompts, and meditation to set intentions to lead your life with purpose and mindfulness. Format is roughly 45 minutes vinyasa yoga, and 45 minutes intention setting exercise and meditation.

This is a free offering.  Donations are welcome.  Options to donate here.  

I look forward to this workshop with you!  

May you be well.  May you be happy. May you be safe and healthy.  Wishing you the best, always!

Smiles and Blessings,
Amelia (aka Yogamama Meels)

The Four Agreements by Don Miguel Ruiz

November and December tend to be busy times in my life, not just because of the holidays but, also because my family is full of Sagittarius birthdays, including mine. 🙂 When life feels hectic and cluttered, I pause and gather up my tools to destress and focus: breathe, meditation, yoga, nature walks, and filling my mind with thoughts and teachings which promote calm and clarity. My wise friend on my nightstand, “The Four Agreements”, reminds me how to rewire my brain to clear the clutter and create space for joy and ease.

“In The Four Agreements, don Miguel Ruiz reveals the source of self-limiting beliefs that rob us of joy and create needless suffering. Based on ancient Toltec wisdom, The Four Agreements offer a powerful code of conduct that can rapidly transform our lives to a new experience of freedom, true happiness, and love.”

Introduction from “The Four Agreements” by Don Miguel Ruiz

I recently completed a series of episodes on my Spiritually Fit Yoga podcast reflecting on The Four Agreements by Don Miguel Ruiz, including a meditation with affirmations to facilitate creating the habit to incorporate these agreements as a code of conduct.

I highly recommend reading the entire book and listen to each of my podcast episodes. Notice what shifts occur when you bring these four agreements into the forefront of your thinking. Repeat these meditations often. I’m curious how these agreements impact your life! Drop a comment below.

Spiritually Fit Yoga podcast episodes on The Four Agreements

November Full Moon Release Ritual – Mantra and Affirmations

Photo Credit: Rami Ammoun, Instagram @rami_astro

Join me for a free Yoga and Meditation class on Insight Timer on Saturday November 20, 2021 8-9am PST/11am-12pm EST. Click here to join.

The latest partial lunar eclipse came around like a celebrity or ancient sage, because the last time it occurred was 500 years ago.  Click here to learn more: what is a partial lunar eclipse?

Do you place more importance on infrequent events than valuing everyday routines?  It’s a little humorous thinking about me getting excited about another load of laundry (YAAY!) or schlepping my daughter to one more school function, and, yet, I can imagine in the future I might reflect on wishing I appreciated all of these ordinary moments like precious jewels of memories.

Consider noticing the charmed moments in your every day life. 

Every full moon is an opportunity to release what no longer serves you.

Full Moon Ritual

  • Meditate on what no longer serves you.
  • Write it down on a piece of paper.
  • Burn it, shred it, flush it – mindfully dispose of the paper, the words, the energy of what you are releasing, until the paper has burned to ashes or has completely transformed into unrecognizable pieces.
  • Repeat the mantra below and/or repeat one or all of the following affirmations. Repeat them aloud. Repeat until you feel a lightness, and, really really let go of attachment to holding on to what no longer serves you.
  • Take some time to receive and allow the fullness of the moon to amplify your release.
  • Journal if you’re moved to write and reflect.

Full Moon Release Mantra

Agnimeele Purohitam.

sounds like Og-knee Me-Lay Puro Hee-Tom, (roll the “r” in Puro)

Translation: “I surrender to the fire of transformation.”

  • Repeat out loud 3 times, whisper 3 times, then silently 3 times.

Full Moon Release Affirmations

  • “I release you.”
  • “I let you go.”
  • “I loosen my grip on you.”
  • “I vow to stop using you as an excuse.”
  • “I give myself permission to give you up.”
  • “I cast you out and take back my power.”

Feel free to share your experience after completing your own full moon ritual. Leave a comment below or DM at instagram @spirituallyfityoga. May you feel allow the opportunity to welcome a freedom from what no longer serves you. Namaste.

This full moon release ritual and affirmations are inspired by my meditation teacher, davidji. Thank you davidji for your inspiration. I am grateful to be trained as a Certified Master of Wisdom and Meditation. More about his meditation teacher training here.

Feed Your Soul…and Your Belly (Easy Tomato Basil Soup with Pesto)

Hot bowl of Tomato Basil Soup with Pesto

One of the most important and effective forms of self-care is the one that I often skip when I feel busy, overwhelmed, or tired: cooking a homemade meal.

I confess, sometimes the most challenging part of cooking is grocery shopping, it’s not my favorite activity and I’m making peace with it. It’s nothing new to plan ahead and prepare your shopping list and yet it’s a mindfulness habit I am cultivating. Even with cooking, setting an intention can ease my suffering and bring ease to shopping. For those of you who LOVE to shop, you may not relate to my struggle, but, for those of you who dread getting groceries, I know you can feel my pain! LOL

So…a few weeks ago, my daughter and I had a lunch date at Urban Plates and we fell in love with their Roasted Tomato Basil Soup with Pesto. She requested we get it more often so I set an intention to make it at home. I found this recipe for a Urban Plates mock tomato basil soup:

Since we were stopping at Trader Joe’s I bought the ingredients using all TJ products then I modified the recipe accordingly, and it turned out delicious! Yum!

Mission accomplished! I had a list, one-stop shopping was easeful, cooking the soup was so fast and simple it barely felt like I was cooking. And, yet, the house was filling up with the aromatic smells of the onion and garlic then the sweet tang of the simmering tomato soup. This semi-homemade recipe was such a great recipe for my daughter to learn. The soup was delicious and was enjoyed for a few days including for my hubby and daughter’s lunches easily stored in a thermos.

This recipe can easily be adapted to be gluten-free, vegetarian, vegan, or made with a meat broth.



  • 3 jars TJ’s Giotto’s Organic Marinara Sauce 
  • 1 large onion
  • 2 tbsp garlic minced
  • 1 can TJ’s light coconut milk  
  • 4 cups TJs organic veggie or chicken broth
  • 1 small can TJs organic tomato paste
  • 1 tsp salt or to taste
  • 1/2 tsp ground black pepper
  • for garnish:  swirl of TJs pesto sauce if desired

Prep: 15 minutes

Cook: 15ish minutes

Serves: 8

1. Saute the onion till soft in a large pot with garlic and olive oil.  Add marinara sauce,  coconut milk, tomato paste, and broth and stir well.

3. Stir in salt and pepper to taste. Bring to a boil and then simmer for about 5-10 minutes. (original recipe suggests 5-10 minutes but, I simmered it for about 15 minutes until it thickened a bit.)

4. Blend in a processor (optional) 

Serving suggestions:

  • Swirl of pesto is optional but, I recommend it.
  • Croutons on top upon serving.
  • A grilled cheese sandwich would make this a classic comfort food meal.


  • I modified the recipe to use the full tetra pack of broth which is 4 cups, the original recipe calls for 3 cups.
  • Since they discontinued the 28 oz. Tuscano Marinara sauce in the can, I substituted with the Organic Marinara Sauce in the glass jar which is 25 oz.  
  • Because I find myself throwing out the remaining tomato paste in those small cans, instead of using 2 tablespoons I tried using the whole can and it gave it a nice rich tomatoey flavor.  
  • The original recipe calls for light coconut milk in another brand but, I was in a one-stop shopping mode so it was TJ’s all the way!  Next time I’d probably opt for full fat coconut milk. It was yummy with light too,
  • Both of TJs pestos are yummy.  Try the vegetarian TJ’s Genovese pesto or TJ’s Vegan Kale, Cashew, and Basil Pesto. 
  • Because I made this gluten-free I skipped the croutons but, served with TJ’s Organic Naan Crackers which my fam loved.  TJs has Cheese and Garlic croutons which would give a nice texture to this soup.
  • I used a hand-blender but, in my opinion, it didn’t really need it. If you skip the last “blend in a processor step” I suggest smashing and mincing the garlic and make sure the onions and garlic are softened and cooked well.

Why don’t you practice some mindful coziness today! A steamy bowl of soup, hot cuppa tea, wrap up in a plush blanket in your flannel PJs and a gripping novel.

What else can you do to create some mindful coziness?

Enjoy!  Happy Cooking! Share any of your variations. Leave comments below.

Cheers to Mindful Coziness!!

Amelia Andaleon

15 minute Yoga to Wake Up and Feel Good!

Sometimes a short morning stretch is just what the body and mind needs to wake up and start your day with intention and gratitude. My latest audio recording lets you mindfully move right from the comfort of your bed or on your yoga mat.

Enjoy this 15 minute Good Morning Gratitude Yoga on my podcast or in the Insight Timer app.

This practice includes mindful breathing, attention on gently stretching the back and whole body including the ankles, feet, and toes. This is a yoga for beginners sequence, or anyone wanting to move the body slowly and gently. Give it a try! It might become part of your daily routine to start your day feeling grateful for your body, mind, and your life.

Listen here:

For something a bit more active, here’s a 15 minute Vinyasa Sequence:

  • Child’s Pose – 5 breaths
  • Downward Dog – 5 breaths
  • 3 Sun Salutation As
  • Crescent Warrior – 5 breaths each side
  • Tree Pose – 5 breaths each side
  • Downward Dog
  • Half pigeon pose – 5 breaths each side
  • Seated forward fold – 5 breaths each leg
  • Lay down and hug your knees into your chest
  • Supine twist – 5 breaths each side
  • Savasana or seated meditation in Sukhasana (easy pose) – 3-5 minutes (set your timer)

Let me know how these short yoga sequences work for you! Leave me feedback in the comments below or in a review on my podcast or Insight Timer. Thank you!

Thank yourself for nurturing yourself with some yoga today. Namaste.

Photo by SHVETS production on

Full Moon Ritual

August 22, 2021 is the date of the Full Moon, Blue Moon, Sturgeon Moon. May you release what no longer serves you.

Full moon, Sturgeon Moon, Blue Moon

You will need:

2 bowls, one suitable to hold water, one suitable to burn paper in

1 candle

A paper and pen

Step 1. Clear Your Energy.

Imagine standing under a silver waterfall and allow all negative energies to be washed away.

Step 2. Create a Sacred Space.

Find a quiet place to sit, declutter and clean, you might like to place crystals or other special items around you, or cleanse the room with some incense.

Step 3. Set Your Space.

Light a candle – I have 2″ candles for this purpose,

Fill a small bowl with water, and have another bowl suitable to burn a piece of paper in.

Place both bowls in front of you.

Step 4. Centre Yourself.

Take a few deep breaths, centre yourself.

Step 5. Release.

Write on the piece of paper all that you wish to release from your life, what limiting beliefs do you want to be free from, what no longer serves you or what you want to let go of?

When you have finished your list, sign and date the page.

Breathe deep into your heart and declare “I now let this go. And it is so.”

Step 6. Let go.

Place a corner of the piece of paper over the candle allowing the flame to light your page – place the page into the empty bowl as it burns, watching the flames consume what you are releasing, the smoke taking your intention to the Universe.

**if your piece of paper struggles to light or burn, consider if you are really ready to let this go! Only when you are willing to let go will the page burn – the faster the flames, the more willing you are to let it go…

Step 7. Cleanse.

Then place your hands in the bowl of water. Signifying cleansing of the old and opening to the new.

Remove your hands from the water and take a deep breath.

Step 8. Assimilate.

Sit in silence for a while and see if any inspiration comes. You may even want to journal around your thoughts.

Let your candle burn itself out.


Cool Down!

Looking for sea turtles in Hawaii

Hot summer temps getting to you?

  • Get wet! Run through the sprinklers, jump in a lake, SUP Yoga, float down a river, swim in the ocean, bathe under a waterfall!
  • Hydrate! Add electrolytes like a pinch of pink himalayan sea salt or juice of a lemon or lime.
  • Blue! Wear and look at colors in the cool blue spectrum, that look like the ocean.
  • Listen to my latest podcast episode Cool and Calm Down: Soothing Cooling Waterfall Meditation (to cool down when you’re feeling hot physically and emotionally)
SUP Yoga in Alameda, CA
When it was 100 degrees inland, temps were 30 degrees cooler on the Bay.

Stay cool friends!!

Amelia Andaleon,

Spiritually Fit Yoga

FREE 7-day Love Yourself Challenge! June 7-13, 2021

💚 FREE Love Yourself Challenge! 💚

I realized I wanted to recommit to self-love and wanted to offer what I have been practicing for myself! Please join me!!

Sunday night you will receive your first email to start your daily practice on Monday June 7th using:

  • Daily affirmations
  • 10 minute meditations with me
  • Journal prompts
  • And, various tips on self-care and self-love with essential oils, crystals, and nourishing teas.

💚 Register here for free! 💚

See video in Instagram about the challenge with my sweet pup, Kobe! 💚🐶 If you’re on instagram and want to share your participation, please tag me at @spirituallyfityoga and use #LYchallenge2021 so I can repost in my stories. I will mention the challenge on IG but, the full content is only available by signing up to receive the daily emails.

It’s absolutely 💯 OPTIONAL to participate on social media which is why I’m sharing my offerings via email. Sometimes loving yourself looks like unplugging from social media!! I do that myself!

I look forward to connecting with you soon!


Amelia Diaz Andaleon

World Meditation Day – May 21st

Do you struggle to meditate?  When I started, I found meditation impossibly uncomfortable and stressful. I was experiencing the OPPOSITE of what meditation promised me.  For my yoga teacher training, I committed to it.  I dropped it.  I started off and on.  Then, I finally stuck with it.  It became a habit.  And, now meditation is a part of my daily ritual, like brushing my teeth.  I say it’s my favorite addiction.  I love the calm I experience when I meditate, and how it helps me in my life.  Like anything else, it takes practice to condition your muscle of mindfulness. 

If you haven’t tried it, or it’s been awhile, I highly recommend it! 

Press pause, breathe deep, even if just for 5 minutes a day, relax the body and mind.  

Top 10 Benefits of Meditation

  • Reduced Stress.
  • Emotional Balance.
  • Increased Focus.
  • Reduced Pain.
  • Reduced Anxiety.
  • Increased Creativity.
  • Reduced Depression.

Here are a few offerings for you this week: