Dear teens and twenty something-year-olds,
Growing up is exciting! We remember counting down the minutes before midnight that would ring in a new era of adulthood. At twenty we would find ourselves and have freedom. We would travel and get our dream jobs. We fantasized and dreamed about the best years of our lives and now we’re finally here.. 
Have you made your self proud? Taken the proper risks to find your calling? 
We’re still navigating the twists and turns of our twenties. New York City has taught us to put on brave faces and not show fear when weathering the unknown- whether it be approaching a merciless bouncer, a 3 AM glossy-eyed subway dweller, or the hands of time.  
With clear direction (and maybe an organized list), your twenties can be filled with prosperity, soul-searching, and deeply invaluable memories.

Karlena’s 30 before 30 List to Live by
  1. Make a habit out of going outside and taking time away from the internet
  2. Minimize your passivity
  3. Take a cross country road trip
  4. Identify your fears and then overcome them. (Even if that means talking to a friend or professional about them)
  5. Pick something to be passionate about
  6. See a theatre performance
  7. Get a job that makes you happy to wake up in the morning
  8. Treat yourself a really expensive meal
  9. Forgive yourself for your mistakes
  10. Let go of your past relationships. Get rid of the energy that may be holding you back from moving on
  11. Learn what your parents were like in their twenties
  12. Build a closer relationship with a sibling or a family member
  13. Take a professional class, i.e cooking, painting, pottery
  14. Make an effort to walk 10,000 steps a day
  15. Fill a real-life, hardcover photo album 
  16. Start journaling. Track important dates, places, dreams, and thoughts
  17. Date widely and wisely to discover more about yourself and your dating habits
  18. Revisit the places where you grew up
  19. Do something charitable
  20. Travel alone
  21. Invest in clothing items that properly represent your personality
  22. Practice self-love and gratitude
  23. Schedule those doctor/dentist/dermatologist appointments and don’t skip them
  24. Become financially independent and create a savings account for emergencies
  25. Write a letter to future you 
  26. Start a challenging hobby
  27. Take care of your skin. Moisturize and get into the habit of using sunblock
  28. Create a morning routine instead of scrolling through social media when you wake up
  29. Learn how to cook your favorite meal
  30. Break a bad habit
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Meditation practices have expanded beyond yoga studios. It’s hard to ignore the rise of downloadable apps and strange encounters where your boss asks your team to do five-minute guided sequences during meetings. The ancient practice has marked its presence in our modern world.
Simply put, meditation is a technique meant to increase mindfulness, concentration, focus and awareness. Consistent mediation practices leave you clear headed and increase your emotional IQ. By closing your eyes and shutting off the outside world, you focus your attention internally.
Shutting off your surroundings allows you to focus on your breath and notice what is going on inside your body. Whether you are a novice or an expert, most report that the precious minutes taken to themselves leave them calmer and less anxious. Experts claim that meditation can even increase sleep quality and pain tolerance.

We have adapted meditation into our everyday rituals.

Karen’s Meditation Routine
When: Before bed, when the body is relaxed. Keeping the location of your practice consistent allows you to fall into a calm mental state quicker.
Benefits Experienced: I wake up in the morning refreshed and with a clear head. I can easily push back my cup of matcha a few hours because I don’t feel like I need the caffeine boost. My intuition is enhanced and my mind is less scattered. I don’t forget things throughout the day, complete projects quickly and am less bothered by little nuisances.
Favorite Meditations: I am loyal to the Simple Habit Iphone app.
Soothing Sleep by Glenn Harrold
Chakra Cleansing Meditation by Alison Serour
Enjoy the Phases of the Moon by Liz Richards
Alena’s Meditation Routine
When: After a workout. When my body is wiped out after a good hit session or after a hot yoga class. I find it easy to concentrate and give into stillness when my body is tired and ready to rest.
Benefits: I don’t wake up in the middle of the night as frequently when I meditate. My dreams are clear and I experience less nightmares. I notice an immediate elevation in mood. The residual effects linger, making it easy to be more positive and grateful for little and big things in life.
Favorite Meditations: Spotify offers great options for guided meditations that I added to the end of my workout playlist!
Mindfulness and Acceptance by Deepak Chopra 
Letting Go Meditation (Alpha) by Donna D’Cruz
Guided Meditation: Deep Relaxation by The Honest Guys
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