Oct 112015

Lying Down Meditation & Mindfulness


As you’re lying down on your mat feel the sensation of being held up, carried, and supported by whatever surface you are laying on.

Surrender completely to the embrace of gravity, and let go into the mat and let it do the work. Sometimes it can feel like you’re floating, and that can be very pleasant and increase your motivation for taking up residence in your body and in the present moment.

Join me for meditation & mindfulness during Core Conditioning Tuesday’s at 9am, Realign restore Meditate Thursday’s at 9:30am & Saturdays at 8:45am Continue reading »

Oct 042015

It is always now. The reality of your life is always now. And to realize this you will see, is liberating. In fact, I think there is nothing more important to understand if you want to be happy in this world.

Join me for meditation & mindfulness during Core Conditioning Tuesday’s at 9am & Saturdays at 8:45am

But we spend most of our lives forgetting this truth; overlooking it, fleeing it, repudiating it. And the horror is that we succeed. We managed to avoid being happy while struggling to become happy, fulfilling one desire after the next, vanishing our fears, grasping at pleasure, recoiling from pain, and thinking, interminably, about how best to keep the whole works up and running. As a consequence, we spend our lives being far less content then we might otherwise be. We often fail to appreciate what we have until we have lost it. We crave experiences, objects, relationships, only to grow bored with them. And yet the craving persist.

There is nothing spooky about mindfulness. It is simply a state of clear, non-judgemental, and undistracted attention to the contents of consciousness, whether pleasant or unpleasant. Cultivating this quality of mind has been shown to reduce pain, anxiety and depression; improve cognitive function; even produced changes in gray matter density in regions of the brain related to learning and memory, emotional regulation, and self-awareness.

The Buddha described four foundations of mindfulness, which he taught as “the direct pass for the purification of beings, for the surmounting of sorrow and limitation, for the disappearance of pain and grief, and for the attainment of the true way”. The four foundations of mindfulness are the body (breathing, changes in posture, activities); feelings (the senses of pleasantness, unpleasantness and neutrality; the mind (its moods and attitudes); and the objects of mind (which include the five senses but also other mental states such as volition, tranquility, rapture, equanimity, and even mindfulness itself).


There is nothing passive about mindfulness. Being mindful is not a matter of thinking more clearly about experience- it is the act of experiencing more clearly, including the arising of thoughts themselves. Mindfulness is a vivid awareness of whatever is appearing in one’s mind or body – thoughts, sensations, moods – without grasping at the present or recoiling from the unpleasant. Simply pay attention to the flow of experience in each moment.

The principal enemy of mindfulness – or of any other meditative practice – is the deeply conditioned habit of being distracted by thoughts. The problem is not thoughts themselves but the state of thinking without knowing that we are thinking. In fact, thoughts of all kinds can be perfectly good objects of mindfulness. Most people who believe they are meditating are merely thinking with their eyes closed. By practicing mindfulness, one can awaken from the dream of discursive thought and begin to see each rising image, idea, or bit of language vanish without a trace. What remains is consciousness itself, with its attendant sights, sounds, sensations and thoughts appearing and changing in every moment.

With practice, mindfulness becomes a well-formed habit of attention, and the difference between it and ordinary thinking will become increasingly clear. Begin to feel fully immersed in each moment of your life.

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades. She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending. You can get your PDF copy here. Recently Tanya created Gain Energy Lose Fat sessions to help people realize the importance of healthy fats in their diets and how eating fat can make you lose fat. Tanya also coaches clients on Nutritional and Lifestyle Management.




Waking UP by Sam Harris

Sep 272015


The North Wind and the Sun had a quarrel about which of them was the stronger. While they were disputing with much heat and bluster, a Traveler passed along the road wrapped in a cloak.

“Let us agree,” said the Sun, “that he is the stronger who can strip that Traveler of his cloak.”

“Very well,” growled the North Wind, and at once sent a cold, howling blast against the Traveler.

With the first gust of wind the ends of the cloak whipped about the Traveler’s body. But he immediately wrapped it closely around him, and the harder the Wind blew, the tighter he held it to him. The North Wind tore angrily at the cloak, but all his efforts were in vain.

Then the Sun began to shine. At first his beams were gentle, and in the pleasant warmth after the bitter cold of the North Wind, the Traveler unfastened his cloak and let it hang loosely from his shoulders.

The Sun’s rays grew warmer and warmer. The man took off his cap and mopped his brow. At last he became so heated that he pulled off his cloak, and, to escape the blazing sunshine, threw himself down in the welcome shade of a tree by the roadside.

Gentleness and kind persuasion win where force and bluster fail.


meditation poses at Hilarys (7)Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades. She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending. You can get your PDF copy here. Recently Tanya created Gain Energy Lose Fat sessions to help people realize the importance of healthy fats in their diets and how eating fat can make you lose fat. Tanya also coaches clients on Nutritional and Lifestyle Management.





Sep 202015

Rolling your way to Better Balance & a Stronger Core

This class works wonders for me.  I feel more flexible, straighter and very calm.  Thank you! – D.

I’m standing straighter because of my awareness of posture that you teach in class. I love the wall work that we do as it straightens up my posture! – J


Core Conditioning, Gentle Yoga, Realign Restore Meditate Classes are a mix of gentle Pilates, yoga, stretching, posture work, roller work, essentrics and mindfulness in every movement. Also, class ends with meditation and relaxation (head massage).

I have condensed this information as much as possible and if you would like further information check out The Melt Method by Sue Hitzmann or join us at class Tuesday’s at 9am & Thursday’s at 9:30am (Also teach this Monday’s at 7:15pm, and Saturday’s at 8:45am)


This is why we rock side to side & breathe on the roller

The Rebalance Melt Sequence of rest assess on the mat, gentle rocking & 3-D breathing on the roller and then the rest reassess on the mat improve balance, gut support and spinal stability, which are an essential part of preventing or reducing any type of body pain and maintaining optimal organ function.

Each step in the process is important…here’s why

  1. The rest assess is a powerful tool. Lying on your back notice how your body feels on the floor. The identification of any off-centeredness is the first step in this process.
  1. Gentle rocking on the roller – This allows your Autopilot and NeuroCore to go into action to support, protect and stabilize you.

In this position, laying on the roller, your brain is flooded with neurological information about your body’s position because you are stimulating the spine receptors directly with the gentle pressure of the roller. This position opens up a powerful communication channel between your hands, feet, spine and brain. Simultaneously, you are lying on an unstable surface, so your NeuroCore is stabilizing you while your spine is being stimulated. This heightens the Autopilot’s GPS signal to your center of gravity.

Stuck stress in your connective tissues and your diaphragm causes interruptions in the vibrational communication and the fluid state of the NeuroCore. These interruptions cause imbalances in the NeuroCore, which impairs the Autopilot’s ability to find the body’s center of gravity.

When your body is being stabilized by muscle movers, your brain and the central nervous system are now involved. This makes you mentally and physically exhausted – and you don’t even know why it’s happening. Muscle movers are not meant to be constantly active like muscle stabilizers. Over time, compensating movers become tired, tight and locked, which can lead to inflammation, spasm and pain. When muscle movers compensate to stabilize you, it can be seen in your posture and movements.

The Reflexive Core (double layer of connective tissue that creates a cylinder around the organs within your torso. Its purpose is to support and protect your vital organs and spine) and the Rooted Core (channel of connective tissue, deep within your body, that runs from head to toe. Its purpose is to support and protect your spine while it maintains a grounded connection to the earth) coordinate with dedicated, deep stabilizing muscles to do their jobs. These muscles are constantly responding to vibrational communication within the connective tissue system – not to your conscious thought. The Reflexive and Rooted Core mechanisms are all operating in response to an enormous amount of body sense information being transmitted within and between these two mechanisms. These two mechanisms are what is called your NeuroCore. The Autopilot regulates the NeuroCore system, and when it is working properly, you are able to move effortlessly without compensation, pain or injury.

The Autopilot is constantly tracking your body position through the information it receives from the satellites or receptors, in your joints. The Autopilot tracks your center of gravity to the vibrational communication that is being relayed within and between the Reflexive and Rooted core mechanisms. The Autopilot is also tracking your primary masses – your head, ribs, and pelvis – in relation to your feet and gravity.

  1. 3-D breathing – 6 sided breathing – on the roller

Experiencing diaphragmatic movement through your awareness and your hands, with your spine supported by the roller, enhances the diaphragms ability to move in its full range when you’re not thinking about it. This opens up the communication channels between the Reflexive and Rooted core mechanisms, which improves the Autopilot ability to find the center of gravity.

  1. Rest reassess on the floor. Identifying any changes, noticing how different your body feels from your first assessment, allows your awareness and your Autopilot to recognize your body’s true center of gravity.

After finding your imbalances with the first rest assess then doing some rocking, and breathing your body is a new, more balanced place and your Autopilot’s GPS system is back online. Although it may seem like you didn’t do much, the changes that your body made are profound.

Your upper body should feel more relax on the floor, your breaths feel fuller and more effortless, and your body feels more balanced from left to right.

After finishing all of these steps you have reset your Autopilot and when your Autopilot can find your center of gravity, a rebalancing of the stress regulators occurs. Your muscle, organ, nervous and connective tissue systems experience relief. By using these techniques and improving vibrational communication, you can recalibrate the balance of your NeuroCore mechanisms, thereby improving communication and ridding your body of the sensation of loss of balance, and even more importantly living pain free.

So if you are ready to live pain free, improve your balance and posture, please join me for private sessions or at class on Tuesday’s at 9am, Thursday’s at 9:30am, Monday’s at 7:15pm and Saturday’s at 8:45am.




roller under shoulder blades_me

Lifestyle Coaching Available
Are you in need of a Lifestyle Adjustment? Stumped about what to eat, how to move and what to think? Keep sabotaging yourself? Can’t lose weight? Exhausted?

How to get started

I don’t know where to start…I’m overwhelmed
Let’s chat. Click here to send me an email. Let me know your goal(s). I’ll email you back to arrange a time for your 30 minute complimentary discovery call. Coaching can be done via email, phone, skype or in person.

I’m ready to start and I’d like online coaching help
You are ready for guidance on how to choose your thoughts, move your body & balance your nutrition to give you the energy and waistline that you want and MORE. Learn more by clicking here. These programs are available on-line to anyone with internet access around the globe.

Busy Mama Reboot

Holistic Weight Management Program 

10 Day Body Reset Detox
I’m ready to start and I’d like to see you in person
Let’s arrange a time to meet. We can set up an introductory complimentary 30 minute consultation. During our time together, based upon your needs, a plan will be prepared especially for you. I look forward to hearing from you when you click here

 Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and had coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Level 1 Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that  like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.




The Melt Method by Sue Hitzmann

Apr 302015

May is a month of gratitude and celebration of the feminine aspect of God –God the Mother who creates and nurtures all things including ourselves. The beauty of May draws us out of hibernation into a natural mindfulness of the blessing and abundance of nature. Gratitude and mindfulness are intimately related, for as we practice gratitude we become more aware, more present. We wake up.


In May our hearts remember what our minds sometimes forget —– LIFE IS A GIFT OF INESTIMABLE VALUE.  IT IS TIME TO UNWRAP THE GIFT.

In May the flowers are blossoming and the earth is greening.  The beauty of God runs riot in colours, fragrances, warmth and a dizzying plenitude of forms and species.  You awaken us cyclically from our sleep and bring forth every fruit in its season, the fruits of the earth and the fruits of our souls. Thank you for the life force that gives and nourishes life.
 Enjoy a personal meditation:

May you be at peace, May your heart remain open,
May you awaken to the light of your own true nature,
May you be healed, May you be a source of love and compassion to those around you. May you live in abundance. Continue reading »

Mar 082015

How do you ground yourself?

When life gets hectic and you seem to be reacting to what and who is around you…take a moment and colonize awareness in your body. Energize yourself through this awareness. Establish boundaries and notice where your energy is “leaking out”.

Enjoy this powerful experience of transformation. Continue reading »

Mar 052015
Every day leave the world a little brighter than you found it.
Speak from Soul to Soul.
 Honor the other’s essence. See beyond the layers of armor put on, willed into place, defaulted into being as shields to social tumbling. Let kindness loosen the screws that hold the visor down tight. Allow love to dissolve the mental patterns that script the plot of guard.
blue skyYour light is bright. Shine it through the armor’s cracks; steadfast, gentle, every day. The sun gives us light daily; and even on days you can’t see her, know she’s there behind the clouds. 
Likewise, you can choose to carry your light into the world every day. Be peace. Be love. 
Be gratitude. 
Be living proof that peace is real. That love is real. That gratitude is real.  
Touch a Soul today.

Continue reading »

Jan 112015

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” – Mark Twain

Typically when we get stressed the wheels start spinning and life can feel like it’s whirling at top speed.  We tend to feel like a Jack Russell ripping around a room, rushing at the problem.  What if we took a deep breath and approached the situation carefully like a St. Bernard? Or perhaps you do already…

“The best thing about the future is that it comes one day at a time.” – Abraham Lincoln

Continue reading »

Apr 072014

Pleasure Abound with the Second Chakra

Don’t worry if you haven’t been to class lately, we are just having fun implementing some life energy work into our moves and you can join in at any time.

Where the First Chakra is satisfied by survival, the Second Chakra is constantly seeking pleasure, but balanced is best.

Need a Chakra Recap: click here

Second Chakra – Pleasure

2nd chakra orange lady in meditation

  • Located in the pelvis, drawn to colour orange and stones  – amber and carnelian
  • Search for pleasure, desire to enjoy the experience of sensual and sexual activities, enjoy life
  • Magnetism – what attracts /repels you?


  • Can be dangerous without values – the search for pleasure reduces itself to hedonism and an undisciplined life
  • To experience pleasure is one thing, but to recognize the experience as enjoyable and then enter into the felt sense of appreciation of the moment – now that’s an art
  • The 2nd chakra grasps for whatever brings pleasure and these experiences habituate very easily – sex, drugs tobacco, chocolate and drugs
  • The lure of the habit overcomes the individual trapped in this center and the thought of pleasure drives one to indulge
  • When you are in habit mode you are attempting to recreate a pleasure remembered from the past- which cannot lead to fulfillment.
  • What is pushed down grows stronger. Taking part in the indulgence while simultaneously staying aware is the antidote.
  • We tend to lose awareness during the pursuit of pleasure – the trick is to stay fully conscious and mindful during the experience. This is different from quitting the experience – the yearning for the experience doesn’t leave it just gets pushed down. It is better to let your indulgences drop away as they no longer serve you. As you focus more on the current pleasure instead of the pursuit of pleasure, you will leave certain indulgences behind with a conscious awareness that the experience no longer leads to the promised pleasure.  Be present during the experience – not pre or post experience!


Sitting comfortably with spine lengthened, eyes softly closed, draw your attention to your breath to bring you into this present moment.

Consider an experience of pleasure gratification that you often take part in, but tend to feel guilty about. Reach for the object of pleasure and experience it with full awareness.

  • How do you experience the sensation of this experience – Enjoyable? Guilty?
  • Where do you feel it in your body?
  • How are you experiencing the sensation?
  • Bring your full awareness to the experience. You will find that this sensitizes your capacity for pleasure and you are satisfied with less.

Allow yourself to sit for a few moments with the feelings created by this meditation. Bring your awareness back to your breath and then slowly open your eyes.

To fully experience the Grounding meditations use the fabulous essential oils from Living Libations. My class LOVES the aroma of the Sacral Chakra – Creativity – which encourages interaction of pleasure and flow.


  • A balanced Pleasure chakra is when you have a creative and controlled passion for life. You have the ability to lose yourself spontaneously in the wonder of life. Your sex life is harmonious with your needs. Involving yourself with nature, art, dance and beauty enrich this chakra.
  • You are self-assured, have a positive self image knowing that you have the ability to attract all that you will need from the universe.
  • You are deeply satisfied while experiencing the delight of your senses


Major clue for noticing an imbalance is the second chakra is a desire to lose yourself in sex, drugs, alcohol, food or any stimulating sensations.

  • If unbalanced, the search for pleasure is not completed by a sense of fulfillment and the chase is on. Imbalance leads to insensitivity. Stronger and stronger doses of pleasure are required to get through the numbness surrounding the heart. Is it the wounds of previous experiences or the cynical callousness of mistrust that blocks the balanced perspective? Whatever it is, it is not worth it; let go of the issue and come back into balance by finding something to enjoy and experience with the totality of your being
  • If you feel inadequate or uncomfortable in social situations this is another clue to a lack of balance in the second chakra.
  • The only way to regain balance is from the inside out. You have to get there yourself; not wait for the external situation to change.

 peace saying


When next hugged, or while tasting something delightful or listening to a beautiful song, close your eyes for a moment and focus on the deep sense of satisfaction you are feeling. Enter into thankfulness for the experience and focus on the delight in every cell of your body.  Feel the aliveness.

Tips to Awaken

  • The next time you feel dull and life seems to have lost its shine, try a conscious immersion into pleasure
  • How does a hot bath feel? What music is playing? How does the water feel against every skin cell? What beauty do you see in the room?
  • Focus on the delight of your senses
  • Let go of all the guilt and any “shoulds” about what you ought to be doing right now and fully surrender to the pleasure of the moment. Go  to the place within you that notices this pleasure and acknowledge how satisfying it is

peace in all of us

May you be balanced throughout your day!



PS. Something else to add to your healthy living….

The pineal gland, an endocrine gland located in the brain, is said to be the seat of the soul – sometimes referred to as “the third eye”. This gland is believed to be involved in reaching higher levels of consciousness.

For the people that seek to fully activate their spiritual potential and tap into the power of the pineal gland, one must begin by strengthening its function through detoxification and proper nutrition. Click here to keep reading about the 6 foods to boost your spirituality.


Chakras For Beginners – A Guide to Balancing your Chakra Energies by David Pond


Living Libations essential oils – Their 7 Chakra Essences are bundled for you!!! Every blend is a liquid jewel for harmonizing each chakra.  Each combination offers a gift to expand your harmony, and glow. Anoint your pulse points for meditation and to harmonize your energy centers, auric field and cruise your cerebrospinal muse.

Mar 072014

Many classes are offered at Move Your Body Studio with various elements from Yoga, Pilates, Mindfulness, Flexibility, HIIT, and the list goes on…I must admit that I am “all over the health map” with exercise/fitness. I can’t do just one thing and our minds and bodies were not set up that way either. I like be open to many different teachings and it has helped many of my clients and class participants look at their life in more “open” way.

Lately in the Core Conditioning Class we have been adding in elements of the Chakras and how they apply to our daily living and the movements during class.  Whether you make it to class or can apply these principles in your day….enjoy!

Recap: What is a Chakra?


  • Life is energy and the chakras are about energy
  • The chakras are the storehouses and transmitters of the universal energy, and each chakra represents distinct frequencies within the universe
  • The chakras are spinning vortexes of subtle energy located along the spine from the base to the crown. Each of these seven main chakras offers a different perspective on life or any given situation.
    • Imagine the chakras as seven floors in a building. When you are on the bottom floor your view is significantly different then if you were looking out the window on the 7th floor. With each successive elevation, your view becomes successively more expansive.  If the window is clean and clear, your view will be clear, however, beliefs can cloud the windows and either distort your view or challenge you to change them. If you want to get a clearer view then you need to be ready to challenge your existing beliefs to clean them. As you consider each chakra, reflect on how each one manifests in your life.

First Chakra – Survival

tree root first chakra

  • Root of your being
  • Primary drive is survival – trust no one
  • To understand first chakra pay close attention to your animal nature and what it takes to stay vital – what type of environment and habitat most stimulates your being? Are you able to live in it – mountains/city/country? If not, how can you bring it into your home/space (flowers, favourite park)
  • This chakra is where the first test in consciousness occurs
  • Balanced – you are in the environment that your physical being thrives in
  • Unbalanced – feelings of insecurity, fear of insufficiency, victim of life

First Chakra Exercises and Meditation

We have been working on our balance in standing and laying positions while working our core muscles

Meditation – Grounding meditations using the Root Chakra Kundalini Essential Oil from Living Libations

Sitting comfortably, with your eyes softly closed, imagine a grounding cord that runs from your spine deep into the earth. Imagine in your minds’ eye any excessive mental energy running down your spine and dissipating through the grounding cord into the earth. Imagine the grounding cord growing roots, like giant trees. Picture the roots of your grounding cord intermingling with the roots of the giant trees. Now imagine that you can draw energy up from the earth through your grounding cord. Picture the same centered strength of the trees being accessible to you, too.

Tips to awaken first chakra

  • Tree Pose
  • Go into nature and notice your connection to the earth
  • Visualize the colour red and feel it’s power and vitality coursing through you – wear it and seek it out
  • Hold a garnet, ruby, obsidian to align with balanced strength and passion

With much love and appreciation for your dedication to your health,


Need more grounding inspiration??? Check out How do your Ground Yourself?,  Are You Grounded? , Are you a St. Bernard or a Jack Russell when it comes to stress? , Pleasure abound with the Second Chakra, Self Control – Third Chakra


Chakras For Beginners – A Guide to Balancing your Chakra Energies by David Pond

Living Libations essential oils – Their 7 Chakra Essences are bundled for you!!! Every blend is a liquid jewel for harmonizing each chakra.  Each combination offers a gift to expand your harmony, and glow. Anoint your pulse points for meditation and to harmonize your energy centers, auric field and cruise your cerebrospinal muse.