How to improve your “Emotional Intelligence.”

Emotional intelligence is our capability to recognize our own emotions and those of others. This encourages the development of discernment between different feelings so we can label them appropriately. If we become able to structure our emotional information it will guide our thinking and behavior, towards easier transition into different types of environments facilitating us to achieve our goals.

While emotions are associated with bodily reactions that are activated through neurotransmitters and hormones released by the brain, feelings are the conscious experience of emotional reactions.

Feelings are sparked by emotions and shaped by personal experiences, beliefs, memories, and thoughts linked to that particular emotion.

Strictly speaking, a feeling is the side product of your brain perceiving an emotion and assigning a certain meaning to it.

In summary the difference between emotions and feelings are as described bellow…

Emotions are neuro-physiological reactions unleashed by an external or internal stimulus (emotions are physical). This explains why not being able to decompress trapped emotions as response to environmental stress can erode our cells tissue eventually creating physical and mental struggles.

Feelings are a self-perception of specific emotions, being a  subjective expression of emotions (feelings are mental).

Here are some tips to improve your emotional intelligence:

1. Reflect on your emotions.

2. Assertive communication, but still respectful.

3. Ask for others perspectives.

4. Accept criticism. Ask what you can learn rather than resist.

5. Press the “Pause” button. Allow your attention to your breath, press your tongue towards the roof of your mouth (behind the front teeth) inhale deeply through your nose and when you exhale allow yourself to let go of any resistant feelings that clouds your critical thinking (the objective analysis and evaluation of an issue in order to form a judgment) process.

6. Practice maintaining your positive attitude regardless of others.

7. Respond rather than reacting to conflict. (Review tip #5).

8. Practice self awareness. Keeping attention into the present moments protects from triggers rooted from unrelated past experiences that might unconsciously boost behavior projections.

9. Explore and understand the “why.”

10. Empathize, Empathize, Empathize.

11. Be observant.

12. Hunt for the good stuff (make inventory of each emotion, looking forward to find something good or a lesson out of each life’s event).


If a job interview was suddenly cancelled and rescheduled, focus your energy thinking that the Universe is giving you more time to prepare or that it could be heavenly protection from driving on the road that specific day.

13. Journal your thoughts and emotions. It will help you reduce your stress and to learn from your experiences.

14. Allow yourself to embrace yoga. The practice of yoga helps achieve a balance within the internal and external environment, thereby seeking to attain mental, spiritual and physical well-being.

15. Practice always. If you practice at least *21 days how to improve your emotional intelligence you will see the difference making it part of your daily routine.

Last but not least;

” See thru the eyes of compassion. Listen with ears of tolerance. Speak with the language of love.” -Rumi


Glenda Lee Santos; Retired Veteran and Yoga Warrior; Criminal Justice, BA; RYT-200 hrs; Holistic Practitioner with Foundation in Yoga and Ayurveda; Reiki Master; Spirit Guide Coach; Master Resilience Trainer.

* Scientific research has shown that 21 is the required amount of days to develop cellular memory in order to create a good habit.

How to be mentally strong.

In order to be mentally strong people, we need to recognize our tendency to develop certain patterns of self-sabotage thinking and behavior due to a belief” programming” we absorb from those around us during past experiences.

If this mental state stimulates unwanted anxiety and hurt (depending on the circumstances) we need to start doing something about it.

If we recognize that these old patterns of behavior are not working for us in our present we have the power to stop them from causing more harm than good.

Also accept that if we keep doing what we are always doing we will not be able to let go and move on towards a better state of positive thinking.

Below are some recommendations to improve mental strength:

• Don’t fear alone time.

• Don’t dwell on the past.

• Don’t feel the world owes you.

• Don’t expect immediate results.

• Don’t fear taking calculated risks.

• Don’t give up after the first failure.

• Don’t shy away from responsibilities.

• Don’t worry about pleasing everyone.

• Don’t resent on other people’s success.

• Don’t let others influence emotions

• Don’t waste time feeling sorry for yourself.

• Don’t waste energy on things you can’t control.

Last but not least;

“Your mind is a powerful weapon if you fill it with positive thoughts, your life will start to change in a positive way.”


Glenda Lee Santos; Humble Military and Yoga Warrior; Criminal Justice, BA; RYT-200 hrs; Holistic Practitioner with Foundation in Yoga and Ayurveda; Reiki Master; Spirit Guide Coach; Master Resilience Trainer.

All Cruelty Springs From Weakness…

There is a natural law of justice and an universal law of Brotherhood.

Greatest good comes from wisdom virtue of what cannot be controlled.

When playing the role or roles we are allotted serenely without complaining; our attitudes are under our control even if destiny is not.

Self control and fortitude is an effective way of mastering destructive emotions; for that encourages inner resilience skills to overcome adversity in life.

Learn to connect with your breath, if you give a try to the practice of different types of breath you will learn how to master the autonomous sympathetic nervous system.

The autonomic nervous system functions to regulate the body’s unconscious actions.

The sympathetic nervous system’s primary process is to stimulate the body’s fight or flight response.

It is, however, constantly active at a basic level to maintain homeostasis homeodynamics.

The sympathetic nervous system is described as being complementary to the parasympathetic nervous system which stimulates relaxation reflex responses.

Such as;

• Feed and breed”

• To rest and digest”

The above two are just a few examples, but there are more that would extremely extend the purpose of this writing.

There are several articles about the importance of the quality during breath connection and synchronization to our daily flow of physical and emotional tasks.

I encourage you to search through the menu and refer to the Breath is Life area where are provided different types of breath, benefits and instructions to their practice.

Last but not least;

God is a rational substance existing in all of nature…

“When you inhale you are taking the strength from God… When you exhale it represents the service you are giving to the world.”-Iyengar


Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CCR; CACR; SGC.


Life, a most valuable possession. It gets spend every day whether you live it or not.

Be aware not to waste your life in seedless trivialities that will warrant only loss. 

As a farmer, invest your time preparing the earth that surrounds you with seeds that will only bring joy, even if some may not grow, and others will go to waste. 

The many that you will harvest, will give you joy, sustenance and wealth. 

Be aware that life is a cycle, and as the seasons pass, seeding must once again begin. 

It’s your duty to continue the circle, not out of greed, but to fill the life of those that step in your path without a sense of purpose and an empty life to be filled. 
“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Galatians 6:9

Juan B Alvarez

Are you a Love ❤️ Atarian?

Today, I read this quote from someone that is literally an earth’s angel. 

Always taking care of people once deciding to move on (from long periods of sunsets) and give herself unconditional love.

Furthermore, after embracing yoga practice and teaching, combined with essential oils and her Health Coach Certification.

This is so true, think about what happens to your stomach, after you consume negative stuff. Not a very inspiring scenario. Well. brothers and Soul’s sisters, the same happens to our heart when we open it to people that do not value that gift. Hence, won’t appreciate it and reciprocate it.

Keep in mind that the love you receive, will be in accordance with the love you give to yourself.

Your heart chakra is the bridge between your physical, energetic field and your emotional, intelectual, spiritual bodies.

From other perspective, a heart break impacts your inmune system.

Practicing the above quote, will save you unnecessary heartache.


 Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CCR; CACR; SGC.

Dedicated to Marta Ortiz. the fairy godmother, anyone would love to find along the life’s path.

Courtesy of Semperlee Yoga Corp.

The Hardest Asana…

One of the hardest lessons in life is letting go…

Whether is guilt, anger, loss or betrayal.

Change is never easy, we fight to hold on and we fight to let go.

During yoga you learn how to let go without attachments, however before accomplishing with the requirements of that lesson, you need to embrace that the hardest Asana is to let go.

Last Tuesday, I facilitated a Power Vinyasa Class which gratefully, was so full that the participants were asking for an additional attendance sheet, in order to register their names. 

This is an experience that will make any Yoga teacher feel in full bliss, which I am sharing with my loving heart and humble Soul.

When we finished the standing postures and began transitioning to balance poses, it came to my mind how much I love my father who I have lately realized (with heart pain) has become tired of  fighting his Warrior Journey through this life.

Also his unconditional love and devotion not only towards myself and siblings… to my beautiful loving mother.

I sure keep and indeed, will keep my prayers (towards our Creator) to shower him with better health and motivation at least to witness my son, (his only grandson) graduate from college.

However, this is the hardest part of life we most embrace and respect without resentment. 

When we think about the absence of a person we have loved to the moon and back, but is time to let them go, we need to set aside our personal desires and EGO ( edging God outside)

So, I started to prepare my students to get them all, into a Virabhadrasana III or Warrior III

They all got into the pose so beautifully.

 At the beginning there was some struggle.

 But when I told them to spread their wings ( arms) to their sides, they did it as such without hesitation. Not only they were ready to let go, there was also reception to open their hearts for better quality of breath and to love. 

Always, always remember this:

“You are a precious and magnificent child of the light and love from our Creator and no matter how heavy could feel any burden, keep into your mind that stars can’t shine without darkness.”

Namaste 🙏🏻 


Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CCR; CACR;SGC

Courtesy of Semperlee Yoga Corp.

How to set Boundaries…

Tuesday Affirmation 

I choose to be kind, because it makes me happy…

But I will defend my boundaries and my loved ones, without hesitation.

Make no mistake 

I am fierce 

Yoga teaches us how to develop, physical flexibility and how to transfer it as such, towards self treatment and others.

However, without applying the universal alignment principles during a yoga practice, there is potential risk of  getting injured.

When getting to Warrior one, two or Humble Warrior poses, if your leg placed forward do not keep the knee aligned to the ankle there is unnecessary weight to that knee. Hence, exposure to unnecessary danger.

Same happens in life, when the word boundary becomes an allergic term to our vocabulary.
Boundaries are required and necessary.

Love yourself, how you would like others to love you.



Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda.

Courtesy of Semperlee Yoga Corp.

Rising While Alive and Kicking.


Because the world is waiting for you to share your gifts. You are a gifted beautiful soul. Do not let emotional or energy vampires to take you down to their darkness. There is always a way out on time. What defines us is how well we rise after falling.

We also rise by lifting others, keep that into the archives of your mind. Be grateful for your blessings instead of complaining wanting more…hence your light will shine.

You have the power within you to rise above whatever is currently seeking to bring you down.

Last but not least;

“Our greatest glory is not in never falling,but in rising every time we fall.” -Confucius


Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda.

Courtesy of Semperlee Yoga Corp.

How to get glowing and younger skin through Yoga.

Yoga is one of the most effective things we can do to help our skin to stay beautiful and glowing. 

Let’s take a look at the main causes of skin problems;

•  A person’s health history has a lot to do with the way his or her skin looks now

•  A poor diet can also cause poor skin: leading to acne breakouts and excess oil that clogs pores.

•  Spending a lot of time outdoors (without proper sun protection)as an example

•  Frequent smoking dehydrates skin, by far accelerates wrinkles development

Acne is the bane of many individuals, it could become an overwhelming physical and even psychological burden to a person, specially during teenage phase. 
However if treated properly, will not leave any lasting scars.

As a former make up artist (during six years prior to the military) developed permanent awareness regards skin care at early age stages and proper blood circulation in order to stimulate regeneration of skin cells.  

There are a variety of different poses that will work to your advantage, each with different benefits.

Yoga brings healthy skin benefits.
 Yoga works to improve digestion and circulation. 

When your body has better blood flow, it naturally produces glowing skin.
Below poses increase blood circulation throughout your entire body – especially the face and brain – thus stimulating the skin;

Wind relieving posture 

Bow pose

Shoulder-stand (below)

Shoulder stand is also extremely effective in increasing blood circulation throughout your entire body – especially the face and brain – thus stimulating the skin.

Observe how to practice Fish Pose safely for the cervical area through above image. 

Pranayama’s are a great support for skin as well. You would like to practice alternate nostri breath, due its benefits such as:
Benefits of Alternate Nostril Breathing ( Nadi Shodhana)

With just a few minutes of alternate nostril breathing, you can restore balance and ease in the mind and body. 
Sometimes when we feel frazzled or find ourselves doing too many things at once, it’s because energetically, we are out of alignment. This breath is great for restoring that necessary balance.
In addition to calming the mind and reversing stress, alternate nostril breathing also:

* Improves our ability to focus the mind.
* Supports our lungs and respiratory functions.
* Restores balance in the left and right hemispheres of the brain, and clears the energetic channels.
* Rejuvenates the nervous system.
* Removes toxins.
* Settles stress.
Whether you’re nervous about a project or presentation, anxious about a conversation, or just generally stressed out, Nadi Shodhana is a quick and calming way to bring you back to your center. 
If you find it difficult to settle into your meditations, try moving through a few rounds first, then remain seated and shift directly into stillness; this should help to ground you before meditation.
How to practice Nadi Shodhana:
Next time you find yourself doing too many things at once, or you sense panic or anxiety begin to rise, move through a few rounds of alternate nostril breathing. It’s a great way to hit the reset button for your mental state.
* Take a comfortable and tall seat, making sure your spine is straight and your heart is open.
* Relax your left palm comfortably into your lap and bring your right hand just in front of your face.
* With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.
* Close your eyes and take a deep breath in and out through your nose.
* Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.
* Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.
* Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.
* Inhale through the right side slowly.
* Hold both nostrils closed (with ring finger and thumb).
* Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.
* Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.
* Steps 5-9 represent one complete cycle of alternate nostril breathing. If you’re moving through the sequence slowly, one cycle should take you about 30-40 seconds. 
* Move through 5-10 cycles when you’re feeling stressed, anxious, or in need of a reset button.
All of above recommendations will aid in digestion. 
Glowing skin comes with a digestion system that is working properly.
Skin loses its elasticity easily, so it is also helpful to do facial exercise which will strengthen and tone the muscles in your face. 
Stretch your lips and massage your jaw and brows to relieve stress. 

This practice will also help you to gain elasticity in your face.
Incorporating yoga into your everyday life, will let you notice a fast progress in the way your skin looks and feels. 

It will make you look younger, more vibrant and have a nice glowing skin that others will surely notice.

 When done in unison with other tips (provided below) you will be satisfied to see at themirror visible results in your skin within just a few weeks. 

1.  Drink more water than you think you need. Water flushes out toxins and gives your skin a healthy, lustrous glow.
2.  Rest and Recuperation ( R&R) as we say in the military. For some is a little challenging but at least try to aim for eight hours of sleep a night. 

Although this sometimes seems impossible, due to the daily stress and rush by being sufficiently rested, you will also look awake and alert. 

Over time, this will affect the health of your skin in a positive way.
3.  Consider getting facials at a spa as part of your regular routine. Facials work to rid your skin of impurities and help to produce a youthful, healthy glow.

Last but not least;
“Your skin represents yesterday’s memories, today’s love and tomorrow’s dreams” -Semperlee Yoga


Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda.