Calendar
- Program Calendar
  
  View a listing of all our programs, workshops, and events—including our best-selling Happiness Retreat, Silent Meditation Retreat, and Ayurveda Wellness Cleanses.
  
  Find YOUR Program
  
  Retreat Guide
  
  Order a copy of our latest retreat guide and discover all the ways to relax, renew, and discover inner peace—programs, events, workshops, spa treatments, and more.
  
  Get the Retreat Guide
Programs
- Meditation Retreats
  
  Quiet the mind and align with the present moment in our happiness, meditation, and silence programs.
  
  Get Happy!
  
  R&R Retreats
  
  You choose the dates, the activities, and Ayurveda treatments—we’ll do the rest. The perfect custom vacation!
  
  Get Relaxed!
  
  Wellness Escapes
  
  The ancient science of Ayurveda gives us all the tools we need to live a holistic, healthy, and happy life in today’s modern world.
  
  Get Healthy!
  
  Presenter Programs
  
  Guest teachers, thought leaders, authors, and experts inspire with their timely wisdom and transformative programming.
  
  Get inspired!
Ayurveda Wellness
- All-Inclusive Wellness Escapes
  
  Couples
  
  Discover Ayurveda
  
  Girlfriends
  
  Mother & Daughter
  
  Rejuvenating Bliss
  
  Weekend of Creativity
  
  Learn More
  
  Shankara Ayurveda Wellness
  
  Cleanse & Detox
  
  Lifestyle Consultations
  
  Treatments & Therapies
  
  Ayurveda Education
  
  Panchakarma
  
  Shankara Ayurveda
  
  On-Demand Programs
  
  Our on-demand programs are great introductions to the healing power of Ayurveda. Discover the Ayurvedic Daily Routine, overcome insomnia, and more—whenever, wherever!
  
  Learn @ Home
Host Your Event
- Start Here
  
  Discover an extraordinary space for transformation and community building.
  
  Get Started
  
  Spaces
  
  Main Meditation Hall
  
  Vedas
  
  Shakti Hall
  
  Quick Links
  
  Explore Our Center
  
  Classrooms & Venues
  
  Accommodations
  
  Dining
  
  Testimonials
  
  FAQs
  
  Virtual Tour
  
  Explore our campus in an interactive 360° virtual tour with guided navigation or on Google Maps.
  
  Take the tour
Gift Cards
The Center
- Start Here
  
  Discover an extraordinary space for transformation and community building in the Blue Ridge Mountains.
  
  Get Started
  
  Campus
  
  Accommodations
  
  Activities
  
  Dining
  
  Directions
  
  Gift Cards
  
  R&R Retreats
  
  Shop
  
  Testimonials
  
  About
  
  About Our Founder
  
  Contact Us
  
  Employment
  
  Facilities & Grounds
  
  FAQs
  
  Mission and Vision
  
  Press Center
  
  Volunteer
  
  Virtual Tour
  
  Explore our campus in an interactive 360° virtual tour with guided navigation or on Google Maps.
  
  Take the tour
Blog
- 800.392.6870
Search

10 Good Breaths Meditation

Jeff Warren

27 Sep 2020
Meditation, Mindfulness, Video

This is a busy person’s meditation. Ten breaths. That’s it. A modest one-minute reset intended to take some of the wind out of the sails of whatever story line you’ve been racing around inside. The idea is simple: wherever you are, in any situation or mental state, count ten long, slow breaths.

About the Authors

Jeff Warren

Jeff Warren is a meditation instructor and journalist, celebrated for his dynamic and accessible style of teaching. He is co-author of the New York Times bestselling Meditation for Fidgety Skeptics, author of The Head Trip—a travel guide to sleeping, dreaming and waking—and founder of The Consciousness Explorers Club, a nonprofit meditation adventure group based in Toronto. His mission is to empower people to take responsibility for their own mental health, through the realistic, intelligent, and sometimes irreverent exploration of meditation and personal growth practices.

.ast-no-sidebar .entry-content .alignfull{margin-left:calc(-50vw + 50%);margin-right:calc(-50vw + 50%);max-width:100vw;width:100vw;}.ast-no-sidebar .entry-content .alignwide{margin-left:calc(-41vw + 50%);margin-right:calc(-41vw + 50%);max-width:unset;width:unset;}.ast-no-sidebar .entry-content .alignfull .alignfull,.ast-no-sidebar .entry-content .alignfull .alignwide,.ast-no-sidebar .entry-content .alignwide .alignfull,.ast-no-sidebar .entry-content .alignwide .alignwide,.ast-no-sidebar .entry-content .wp-block-column .alignfull,.ast-no-sidebar .entry-content .wp-block-column .alignwide{width:100%;margin-left:auto;margin-right:auto;}.wp-block-gallery,.blocks-gallery-grid{margin:0;}.wp-block-separator{max-width:100px;}.wp-block-separator.is-style-wide,.wp-block-separator.is-style-dots{max-width:none;}.entry-content .has-2-columns .wp-block-column:first-child{padding-right:10px;}.entry-content .has-2-columns .wp-block-column:last-child{padding-left:10px;}body .entry-content .wp-block-latest-posts{margin-left:0;}body .entry-content .wp-block-latest-posts li{list-style:none;}.ast-no-sidebar .ast-container .entry-content .wp-block-latest-posts{margin-left:0;}.ast-header-break-point .entry-content .alignwide{margin-left:auto;margin-right:auto;}.entry-content .blocks-gallery-item img{margin-bottom:auto;}.wp-block-pullquote{border-top:4px solid #555d66;border-bottom:4px solid #555d66;color:#40464d;}.page-title{color:#84628d;}a:hover,a:focus{color:#84628d;}select,textarea,.ast-button,.ast-custom-button{font-family:Brandon-Grotesque,brandon-grotesque,sans-serif;font-weight:400;font-size:18px;font-size:1rem;}blockquote{color:#000004;}.entry-content h1,.entry-content h2,h3,.entry-content h3,.entry-content h4,.entry-content h5,h6,.entry-content h6,.site-title,.site-title a{font-weight:normal;}.site-title{font-size:35px;font-size:1.9444444444444rem;display:none;}.ast-archive-description .ast-archive-title{font-size:40px;font-size:2.2222222222222rem;}.site-header .site-description{font-size:15px;font-size:.83333333333333rem;display:none;}.entry-title{font-size:30px;font-size:1.6666666666667rem;}.entry-content h1{font-weight:normal;}.entry-content h2{font-weight:normal;}h3,.entry-content h3{font-weight:normal;}.ast-single-post .entry-title,.page-title{font-size:30px;font-size:1.6666666666667rem;}::selection{background-color:#84628d;color:#fff;}.entry-title a,.entry-content h1,.entry-content h2,h3,.entry-content h3,.entry-content h4,.entry-content h5,h6,.entry-content h6{color:#3f484f;}.tagcloud a:hover,.tagcloud a:focus,.tagcloud a.current-item{color:#fff;border-color:#84628d;background-color:#84628d;}input:focus,input[type="text"]:focus,input[type="email"]:focus,input[type="url"]:focus,input[type="password"]:focus,input[type="reset"]:focus,input[type="search"]:focus,textarea:focus{border-color:#84628d;}input[type="radio"]:checked,input[type=reset],input[type="checkbox"]:checked,input[type="checkbox"]:hover:checked,input[type="checkbox"]:focus:checked,input[type=range]::-webkit-slider-thumb{border-color:#84628d;background-color:#84628d;box-shadow:none;}.site-footer a:hover + .post-count,.site-footer a:focus + .post-count{background:#84628d;border-color:#84628d;}.single .nav-links .nav-previous,.single .nav-links .nav-next{color:#84628d;}.entry-meta,.entry-meta *{line-height:1.45;color:#84628d;}.entry-meta a:hover,.entry-meta a:hover *,.entry-meta a:focus,.entry-meta a:focus *,.page-links > .page-link,.page-links .page-link:hover,.post-navigation a:hover{color:#84628d;}#cat option,.secondary .calendar_wrap thead a,.secondary .calendar_wrap thead a:visited{color:#84628d;}.secondary .calendar_wrap #today,.ast-progress-val span{background:#84628d;}.secondary a:hover + .post-count,.secondary a:focus + .post-count{background:#84628d;border-color:#84628d;}.calendar_wrap #today > a{color:#fff;}.page-links .page-link,.single .post-navigation a{color:#84628d;}.widget-title{font-size:25px;font-size:1.3888888888889rem;color:#3f484f;}.single .ast-author-details .author-title{color:#84628d;}#secondary,#secondary button,#secondary input,#secondary select,#secondary textarea{font-size:18px;font-size:1rem;}.main-header-menu .menu-link,.ast-header-custom-item a{color:#3f484f;}.main-header-menu .menu-item:hover > .menu-link,.main-header-menu .menu-item:hover > .ast-menu-toggle,.main-header-menu .ast-masthead-custom-menu-items a:hover,.main-header-menu .menu-item.focus > .menu-link,.main-header-menu .menu-item.focus > .ast-menu-toggle,.main-header-menu .current-menu-item > .menu-link,.main-header-menu .current-menu-ancestor > .menu-link,.main-header-menu .current-menu-item > .ast-menu-toggle,.main-header-menu .current-menu-ancestor > .ast-menu-toggle{color:#84628d;}.header-main-layout-3 .ast-main-header-bar-alignment{margin-right:auto;}.header-main-layout-2 .site-header-section-left .ast-site-identity{text-align:left;}.ast-logo-title-inline .site-logo-img{padding-right:1em;}.site-logo-img img{transition:all .2s linear;}.ast-header-break-point .ast-mobile-menu-buttons-outline.menu-toggle{background:transparent;border:1px solid #000;color:#000;}.ast-header-break-point .ast-mobile-menu-buttons-fill.menu-toggle{background:#000;color:#fff;}#secondary{margin:4em 0 2.5em;word-break:break-word;line-height:2;}#secondary li{margin-bottom:.25em;}#secondary li:last-child{margin-bottom:0;}.ast-separate-container.ast-two-container #secondary .widget{background-color:#fff;padding:2em;margin-bottom:2em;}@media (min-width: 993px){.ast-left-sidebar #secondary{padding-right:60px;}.ast-right-sidebar #secondary{padding-left:60px;}}.footer-adv .footer-adv-overlay{border-top-style:solid;border-top-color:#7a7a7a;}.wp-block-buttons.aligncenter{justify-content:center;}.wp-block-image.aligncenter{margin-left:auto;margin-right:auto;}.wp-block-table.aligncenter{margin-left:auto;margin-right:auto;}@media (min-width:769px){.ast-separate-container.ast-right-sidebar #primary,.ast-separate-container.ast-left-sidebar #primary{border:0;}.search-no-results.ast-separate-container #primary{margin-bottom:4em;}}@media (min-width:769px){.ast-left-sidebar #primary{border-left:1px solid var(--ast-border-color);}.ast-right-sidebar #secondary{border-left:1px solid var(--ast-border-color);margin-left:-1px;}.ast-left-sidebar #secondary{border-right:1px solid var(--ast-border-color);margin-right:-1px;}.ast-separate-container.ast-two-container.ast-right-sidebar #secondary{padding-left:30px;padding-right:0;}.ast-separate-container.ast-two-container.ast-left-sidebar #secondary{padding-right:30px;padding-left:0;}.ast-separate-container.ast-right-sidebar #secondary,.ast-separate-container.ast-left-sidebar #secondary{border:0;margin-left:auto;margin-right:auto;}.ast-separate-container.ast-two-container #secondary .widget:last-child{margin-bottom:0;}}.ast-button,.ast-custom-button,.button,input#submit,input[type="button"],input[type="submit"],input[type="reset"]{color:#fff;border-color:#84628d;background-color:#84628d;border-radius:2px;padding-top:10px;padding-right:40px;padding-bottom:10px;padding-left:40px;font-family:inherit;font-weight:inherit;}button:focus,.menu-toggle:hover,button:hover,.ast-button:hover,.ast-custom-button:hover .button:hover,.ast-custom-button:hover,input[type=reset]:hover,input[type=reset]:focus,input#submit:hover,input#submit:focus,input[type="button"]:hover,input[type="button"]:focus,input[type="submit"]:hover,input[type="submit"]:focus{color:#fff;background-color:#84628d;border-color:#84628d;}@media (min-width:544px){}@media (min-width:545px){.ast-page-builder-template .comments-area,.single.ast-page-builder-template .entry-header,.single.ast-page-builder-template .post-navigation,.single.ast-page-builder-template .ast-single-related-posts-container{max-width:1335px;margin-left:auto;margin-right:auto;}}.ast-separate-container{background-color:#fff;background-image:none;}.ast-no-sidebar.ast-separate-container .entry-content .alignfull{margin-left:-6.67em;margin-right:-6.67em;width:auto;}.ast-no-sidebar.ast-separate-container .entry-content .alignwide{margin-left:-20px;margin-right:-20px;}.ast-no-sidebar.ast-separate-container .entry-content .wp-block-column .alignfull,.ast-no-sidebar.ast-separate-container .entry-content .wp-block-column .alignwide{margin-left:auto;margin-right:auto;width:100%;}@media (min-width:769px){}.ast-desktop .main-header-menu.submenu-with-border .sub-menu,.ast-desktop .main-header-menu.submenu-with-border .astra-full-megamenu-wrapper{border-color:#84628d;}.ast-desktop .main-header-menu.submenu-with-border .sub-menu{border-top-width:0px;border-right-width:0px;border-left-width:0px;border-bottom-width:0px;border-style:solid;}.ast-desktop .main-header-menu.submenu-with-border .sub-menu .sub-menu{top:-0px;}.ast-desktop .main-header-menu.submenu-with-border .sub-menu .menu-link,.ast-desktop .main-header-menu.submenu-with-border .children .menu-link{border-bottom-width:0px;border-style:solid;border-color:#eaeaea;}@media (min-width:769px){.main-header-menu .sub-menu .menu-item.ast-left-align-sub-menu:hover > .sub-menu,.main-header-menu .sub-menu .menu-item.ast-left-align-sub-menu.focus > .sub-menu{margin-left:-0px;}}body.nitro-lazy,.ast-separate-container.nitro-lazy{background-image:none !important;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .main-header-bar-navigation .ast-search-icon{display:none;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon .search-form{padding:0;display:block;overflow:hidden;}.ast-header-break-point .ast-header-custom-item .widget:last-child{margin-bottom:1em;}.ast-header-custom-item .widget{margin:.5em;display:inline-block;vertical-align:middle;}.ast-header-custom-item .widget p{margin-bottom:0;}.ast-header-custom-item .widget li{width:auto;}.ast-header-custom-item-inside .button-custom-menu-item .menu-link{display:none;}.ast-header-custom-item-inside.ast-header-break-point .button-custom-menu-item .ast-custom-button-link{display:none;}.ast-header-custom-item-inside.ast-header-break-point .button-custom-menu-item .menu-link{display:block;}.ast-header-break-point.ast-header-custom-item-outside .main-header-bar .ast-search-icon{margin-right:1em;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon .search-field,.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon.ast-inline-search .search-field{width:100%;padding-right:5.5em;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon .search-submit{display:block;position:absolute;height:100%;top:0;right:0;padding:0 1em;border-radius:0;}.ast-header-break-point .ast-header-custom-item .ast-masthead-custom-menu-items{padding-left:20px;padding-right:20px;margin-bottom:1em;margin-top:1em;}.ast-header-custom-item-inside.ast-header-break-point .button-custom-menu-item{padding-left:0;padding-right:0;margin-top:0;margin-bottom:0;}.astra-icon-down_arrow::after{content:"";font-family:Astra;}.astra-icon-close::after{content:"";font-family:Astra;}.astra-icon-drag_handle::after{content:"";font-family:Astra;}.astra-icon-format_align_justify::after{content:"";font-family:Astra;}.astra-icon-menu::after{content:"";font-family:Astra;}.astra-icon-reorder::after{content:"";font-family:Astra;}.astra-icon-search::after{content:"";font-family:Astra;}.astra-icon-zoom_in::after{content:"";font-family:Astra;}.astra-icon-check-circle::after{content:"";font-family:Astra;}.astra-icon-shopping-cart::after{content:"";font-family:Astra;}.astra-icon-shopping-bag::after{content:"";font-family:Astra;}.astra-icon-shopping-basket::after{content:"";font-family:Astra;}.astra-icon-circle-o::after{content:"";font-family:Astra;}.astra-icon-certificate::after{content:"";font-family:Astra;}blockquote{padding:1.2em;}:root .has-ast-global-color-0-color{color:var(--ast-global-color-0);}:root .has-ast-global-color-0-background-color{background-color:var(--ast-global-color-0);}:root .wp-block-button .has-ast-global-color-0-color{color:var(--ast-global-color-0);}:root .wp-block-button .has-ast-global-color-0-background-color{background-color:var(--ast-global-color-0);}:root .has-ast-global-color-1-color{color:var(--ast-global-color-1);}:root .has-ast-global-color-1-background-color{background-color:var(--ast-global-color-1);}:root .wp-block-button .has-ast-global-color-1-color{color:var(--ast-global-color-1);}:root .wp-block-button .has-ast-global-color-1-background-color{background-color:var(--ast-global-color-1);}:root .has-ast-global-color-2-color{color:var(--ast-global-color-2);}:root .has-ast-global-color-2-background-color{background-color:var(--ast-global-color-2);}:root .wp-block-button .has-ast-global-color-2-color{color:var(--ast-global-color-2);}:root .wp-block-button .has-ast-global-color-2-background-color{background-color:var(--ast-global-color-2);}:root .has-ast-global-color-3-color{color:var(--ast-global-color-3);}:root .has-ast-global-color-3-background-color{background-color:var(--ast-global-color-3);}:root .wp-block-button .has-ast-global-color-3-color{color:var(--ast-global-color-3);}:root .wp-block-button .has-ast-global-color-3-background-color{background-color:var(--ast-global-color-3);}:root .has-ast-global-color-4-color{color:var(--ast-global-color-4);}:root .has-ast-global-color-4-background-color{background-color:var(--ast-global-color-4);}:root .wp-block-button .has-ast-global-color-4-color{color:var(--ast-global-color-4);}:root .wp-block-button .has-ast-global-color-4-background-color{background-color:var(--ast-global-color-4);}:root .has-ast-global-color-5-color{color:var(--ast-global-color-5);}:root .has-ast-global-color-5-background-color{background-color:var(--ast-global-color-5);}:root .wp-block-button .has-ast-global-color-5-color{color:var(--ast-global-color-5);}:root .wp-block-button .has-ast-global-color-5-background-color{background-color:var(--ast-global-color-5);}:root .has-ast-global-color-6-color{color:var(--ast-global-color-6);}:root .has-ast-global-color-6-background-color{background-color:var(--ast-global-color-6);}:root .wp-block-button .has-ast-global-color-6-color{color:var(--ast-global-color-6);}:root .wp-block-button .has-ast-global-color-6-background-color{background-color:var(--ast-global-color-6);}:root .has-ast-global-color-7-color{color:var(--ast-global-color-7);}:root .has-ast-global-color-7-background-color{background-color:var(--ast-global-color-7);}:root .wp-block-button .has-ast-global-color-7-color{color:var(--ast-global-color-7);}:root .wp-block-button .has-ast-global-color-7-background-color{background-color:var(--ast-global-color-7);}:root .has-ast-global-color-8-color{color:var(--ast-global-color-8);}:root .has-ast-global-color-8-background-color{background-color:var(--ast-global-color-8);}:root .wp-block-button .has-ast-global-color-8-color{color:var(--ast-global-color-8);}:root .wp-block-button .has-ast-global-color-8-background-color{background-color:var(--ast-global-color-8);}#masthead .ast-container,.ast-header-breadcrumb .ast-container{max-width:100%;padding-left:35px;padding-right:35px;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .main-header-bar-navigation .ast-search-icon{display:none;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon .search-form{padding:0;display:block;overflow:hidden;}.ast-header-break-point .ast-header-custom-item .widget:last-child{margin-bottom:1em;}.ast-header-custom-item .widget{margin:.5em;display:inline-block;vertical-align:middle;}.ast-header-custom-item .widget p{margin-bottom:0;}.ast-header-custom-item .widget li{width:auto;}.ast-header-custom-item-inside .button-custom-menu-item .menu-link{display:none;}.ast-header-custom-item-inside.ast-header-break-point .button-custom-menu-item .ast-custom-button-link{display:none;}.ast-header-custom-item-inside.ast-header-break-point .button-custom-menu-item .menu-link{display:block;}.ast-header-break-point.ast-header-custom-item-outside .main-header-bar .ast-search-icon{margin-right:1em;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon .search-field,.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon.ast-inline-search .search-field{width:100%;padding-right:5.5em;}.ast-header-break-point.ast-header-custom-item-inside .main-header-bar .ast-search-menu-icon .search-submit{display:block;position:absolute;height:100%;top:0;right:0;padding:0 1em;border-radius:0;}.ast-header-break-point .ast-header-custom-item .ast-masthead-custom-menu-items{padding-left:20px;padding-right:20px;margin-bottom:1em;margin-top:1em;}.ast-header-custom-item-inside.ast-header-break-point .button-custom-menu-item{padding-left:0;padding-right:0;margin-top:0;margin-bottom:0;}.astra-icon-down_arrow::after{content:"";font-family:Astra;}.astra-icon-close::after{content:"";font-family:Astra;}.astra-icon-drag_handle::after{content:"";font-family:Astra;}.astra-icon-format_align_justify::after{content:"";font-family:Astra;}.astra-icon-menu::after{content:"";font-family:Astra;}.astra-icon-reorder::after{content:"";font-family:Astra;}.astra-icon-search::after{content:"";font-family:Astra;}.astra-icon-zoom_in::after{content:"";font-family:Astra;}.astra-icon-check-circle::after{content:"";font-family:Astra;}.astra-icon-shopping-cart::after{content:"";font-family:Astra;}.astra-icon-shopping-bag::after{content:"";font-family:Astra;}.astra-icon-shopping-basket::after{content:"";font-family:Astra;}.astra-icon-circle-o::after{content:"";font-family:Astra;}.astra-icon-certificate::after{content:"";font-family:Astra;}blockquote{padding:1.2em;}:root .has-ast-global-color-0-color{color:var(--ast-global-color-0);}:root .has-ast-global-color-0-background-color{background-color:var(--ast-global-color-0);}:root .wp-block-button .has-ast-global-color-0-color{color:var(--ast-global-color-0);}:root .wp-block-button .has-ast-global-color-0-background-color{background-color:var(--ast-global-color-0);}:root .has-ast-global-color-1-color{color:var(--ast-global-color-1);}:root .has-ast-global-color-1-background-color{background-color:var(--ast-global-color-1);}:root .wp-block-button .has-ast-global-color-1-color{color:var(--ast-global-color-1);}:root .wp-block-button .has-ast-global-color-1-background-color{background-color:var(--ast-global-color-1);}:root .has-ast-global-color-2-color{color:var(--ast-global-color-2);}:root .has-ast-global-color-2-background-color{background-color:var(--ast-global-color-2);}:root .wp-block-button .has-ast-global-color-2-color{color:var(--ast-global-color-2);}:root .wp-block-button .has-ast-global-color-2-background-color{background-color:var(--ast-global-color-2);}:root .has-ast-global-color-3-color{color:var(--ast-global-color-3);}:root .has-ast-global-color-3-background-color{background-color:var(--ast-global-color-3);}:root .wp-block-button .has-ast-global-color-3-color{color:var(--ast-global-color-3);}:root .wp-block-button .has-ast-global-color-3-background-color{background-color:var(--ast-global-color-3);}:root .has-ast-global-color-4-color{color:var(--ast-global-color-4);}:root .has-ast-global-color-4-background-color{background-color:var(--ast-global-color-4);}:root .wp-block-button .has-ast-global-color-4-color{color:var(--ast-global-color-4);}:root .wp-block-button .has-ast-global-color-4-background-color{background-color:var(--ast-global-color-4);}:root .has-ast-global-color-5-color{color:var(--ast-global-color-5);}:root .has-ast-global-color-5-background-color{background-color:var(--ast-global-color-5);}:root .wp-block-button .has-ast-global-color-5-color{color:var(--ast-global-color-5);}:root .wp-block-button .has-ast-global-color-5-background-color{background-color:var(--ast-global-color-5);}:root .has-ast-global-color-6-color{color:var(--ast-global-color-6);}:root .has-ast-global-color-6-background-color{background-color:var(--ast-global-color-6);}:root .wp-block-button .has-ast-global-color-6-color{color:var(--ast-global-color-6);}:root .wp-block-button .has-ast-global-color-6-background-color{background-color:var(--ast-global-color-6);}:root .has-ast-global-color-7-color{color:var(--ast-global-color-7);}:root .has-ast-global-color-7-background-color{background-color:var(--ast-global-color-7);}:root .wp-block-button .has-ast-global-color-7-color{color:var(--ast-global-color-7);}:root .wp-block-button .has-ast-global-color-7-background-color{background-color:var(--ast-global-color-7);}:root .has-ast-global-color-8-color{color:var(--ast-global-color-8);}:root .has-ast-global-color-8-background-color{background-color:var(--ast-global-color-8);}:root .wp-block-button .has-ast-global-color-8-color{color:var(--ast-global-color-8);}:root .wp-block-button .has-ast-global-color-8-background-color{background-color:var(--ast-global-color-8);}#masthead .ast-container,.ast-header-breadcrumb .ast-container{max-width:100%;padding-left:35px;padding-right:35px;}.ast-breadcrumbs .trail-browse,.ast-breadcrumbs .trail-items,.ast-breadcrumbs .trail-items li{display:inline-block;margin:0;padding:0;border:none;background:inherit;text-indent:0;}.ast-breadcrumbs .trail-browse{font-size:inherit;font-style:inherit;font-weight:inherit;color:inherit;}.ast-breadcrumbs .trail-items{list-style:none;}.trail-items li::after{padding:0 .3em;content:"»";}.trail-items li:last-of-type::after{display:none;}.entry-content h1,.entry-content h2,h3,.entry-content h3,.entry-content h4,.entry-content h5,h6,.entry-content h6{color:var(--ast-global-color-2);}.elementor-post.elementor-grid-item.hentry{margin-bottom:0;}.woocommerce div.product .elementor-element.elementor-products-grid .related.products ul.products li.product,.elementor-element .elementor-wc-products .woocommerce[class*='columns-'] ul.products li.product{width:auto;margin:0;float:none;}.ast-left-sidebar .elementor-section.elementor-section-stretched,.ast-right-sidebar .elementor-section.elementor-section-stretched{max-width:100%;left:0 !important;}.elementor-template-full-width .ast-container{display:block;}.ast-header-break-point .main-header-bar{border-bottom-width:inherit;}@media (min-width:769px){.main-header-bar{border-bottom-width:inherit;}}@media (min-width:769px){#secondary{width:30%;}}.main-header-menu .menu-item,#astra-footer-menu .menu-item,.main-header-bar .ast-masthead-custom-menu-items{-js-display:flex;display:flex;-webkit-box-pack:center;-webkit-justify-content:center;-moz-box-pack:center;-ms-flex-pack:center;justify-content:center;-webkit-box-orient:vertical;-webkit-box-direction:normal;-webkit-flex-direction:column;-moz-box-orient:vertical;-moz-box-direction:normal;-ms-flex-direction:column;flex-direction:column;}.main-header-menu > .menu-item > .menu-link,#astra-footer-menu > .menu-item > .menu-link{height:100%;-webkit-box-align:center;-webkit-align-items:center;-moz-box-align:center;-ms-flex-align:center;align-items:center;-js-display:flex;display:flex;}.ast-primary-menu-disabled .main-header-bar .ast-masthead-custom-menu-items{flex:unset;}.header-main-layout-1 .ast-flex.main-header-container,.header-main-layout-3 .ast-flex.main-header-container{-webkit-align-content:center;-ms-flex-line-pack:center;align-content:center;-webkit-box-align:center;-webkit-align-items:center;-moz-box-align:center;-ms-flex-align:center;align-items:center;}.main-header-menu .sub-menu .menu-item.menu-item-has-children > .menu-link:after{position:absolute;right:1em;top:50%;transform:translate(0,-50%) rotate(270deg);}.ast-header-break-point .main-header-bar .main-header-bar-navigation .page_item_has_children > .ast-menu-toggle::before,.ast-header-break-point .main-header-bar .main-header-bar-navigation .menu-item-has-children > .ast-menu-toggle::before,.ast-mobile-popup-drawer .main-header-bar-navigation .menu-item-has-children>.ast-menu-toggle::before,.ast-header-break-point .ast-mobile-header-wrap .main-header-bar-navigation .menu-item-has-children > .ast-menu-toggle::before{font-weight:bold;content:"";font-family:Astra;text-decoration:inherit;display:inline-block;}.ast-header-break-point .main-navigation ul.sub-menu .menu-item .menu-link:before{content:"";font-family:Astra;font-size:.65em;text-decoration:inherit;display:inline-block;transform:translate(0,-2px) rotateZ(270deg);margin-right:5px;}.widget_search .search-form:after{font-family:Astra;font-size:1.2em;font-weight:normal;content:"";position:absolute;top:50%;right:15px;transform:translate(0,-50%);}.astra-search-icon::before{content:"";font-family:Astra;font-style:normal;font-weight:normal;text-decoration:inherit;text-align:center;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale;z-index:3;}.main-header-bar .main-header-bar-navigation .page_item_has_children > a:after,.main-header-bar .main-header-bar-navigation .menu-item-has-children > a:after,.site-header-focus-item .main-header-bar-navigation .menu-item-has-children > .menu-link:after{content:"";display:inline-block;font-family:Astra;font-size:.6rem;font-weight:bold;text-rendering:auto;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale;margin-left:10px;line-height:normal;}.ast-mobile-popup-drawer .main-header-bar-navigation .ast-submenu-expanded>.ast-menu-toggle::before{transform:rotateX(180deg);}.ast-header-break-point .main-header-bar-navigation .menu-item-has-children > .menu-link:after{display:none;}.ast-separate-container .blog-layout-1,.ast-separate-container .blog-layout-2,.ast-separate-container .blog-layout-3{background-color:transparent;background-image:none;}.ast-separate-container .blog-layout-1.nitro-lazy,.ast-separate-container .blog-layout-2.nitro-lazy,.ast-separate-container .blog-layout-3.nitro-lazy{background-image:none !important;}.ast-separate-container .ast-article-post{background-color:#fff;background-image:none;}.ast-separate-container .ast-article-post.nitro-lazy{background-image:none !important;}.ast-separate-container .ast-article-single:not(.ast-related-post),.ast-separate-container .comments-area .comment-respond,.ast-separate-container .comments-area .ast-comment-list li,.ast-separate-container .ast-woocommerce-container,.ast-separate-container .error-404,.ast-separate-container .no-results,.single.ast-separate-container.ast-author-meta,.ast-separate-container .related-posts-title-wrapper,.ast-separate-container.ast-two-container #secondary .widget,.ast-separate-container .comments-count-wrapper,.ast-box-layout.ast-plain-container .site-content,.ast-padded-layout.ast-plain-container .site-content,.ast-separate-container .comments-area .comments-title{background-color:#fff;background-image:none;}.ast-separate-container .ast-article-single:not(.ast-related-post).nitro-lazy,.ast-separate-container .comments-area .comment-respond.nitro-lazy,.ast-separate-container .comments-area .ast-comment-list li.nitro-lazy,.ast-separate-container .ast-woocommerce-container.nitro-lazy,.ast-separate-container .error-404.nitro-lazy,.ast-separate-container .no-results.nitro-lazy,.single.ast-separate-container.ast-author-meta.nitro-lazy,.ast-separate-container .related-posts-title-wrapper.nitro-lazy,.ast-separate-container.ast-two-container #secondary .widget.nitro-lazy,.ast-separate-container .comments-count-wrapper.nitro-lazy,.ast-box-layout.ast-plain-container .site-content.nitro-lazy,.ast-padded-layout.ast-plain-container .site-content.nitro-lazy,.ast-separate-container .comments-area .comments-title.nitro-lazy{background-image:none !important;}.wp-site-blocks > .alignleft{float:left;margin-right:2em;}.wp-site-blocks > .alignright{float:right;margin-left:2em;}.wp-site-blocks > .aligncenter{justify-content:center;margin-left:auto;margin-right:auto;}.wp-site-blocks > *{margin-block-start:0;margin-block-end:0;}.wp-site-blocks > * + *{margin-block-start:24px;}body .is-layout-flow > *{margin-block-start:0;margin-block-end:0;}body .is-layout-flow > * + *{margin-block-start:24px;margin-block-end:0;}body .is-layout-constrained > *{margin-block-start:0;margin-block-end:0;}body .is-layout-constrained > * + *{margin-block-start:24px;margin-block-end:0;}body .is-layout-flex{gap:24px;}body .is-layout-flow > .alignleft{float:left;margin-inline-start:0;margin-inline-end:2em;}body .is-layout-flow > .alignright{float:right;margin-inline-start:2em;margin-inline-end:0;}body .is-layout-flow > .aligncenter{margin-left:auto !important;margin-right:auto !important;}body .is-layout-constrained > .alignleft{float:left;margin-inline-start:0;margin-inline-end:2em;}body .is-layout-constrained > .alignright{float:right;margin-inline-start:2em;margin-inline-end:0;}body .is-layout-constrained > .aligncenter{margin-left:auto !important;margin-right:auto !important;}body .is-layout-constrained > :where(:not(.alignleft):not(.alignright):not(.alignfull)){max-width:var(--wp--style--global--content-size);margin-left:auto !important;margin-right:auto !important;}body .is-layout-constrained > .alignwide{max-width:var(--wp--style--global--wide-size);}body .is-layout-flex{display:flex;}body .is-layout-flex{flex-wrap:wrap;align-items:center;}body .is-layout-flex > *{margin:0;}a:where(:not(.wp-element-button)){text-decoration:none;}.wp-element-button,.wp-block-button__link{background-color:#32373c;border-width:0;color:#fff;font-family:inherit;font-size:inherit;line-height:inherit;padding:calc(.667em + 2px) calc(1.333em + 2px);text-decoration:none;}.has-black-color{color:var(--wp--preset--color--black) !important;}.has-cyan-bluish-gray-color{color:var(--wp--preset--color--cyan-bluish-gray) !important;}.has-white-color{color:var(--wp--preset--color--white) !important;}.has-pale-pink-color{color:var(--wp--preset--color--pale-pink) !important;}.has-vivid-red-color{color:var(--wp--preset--color--vivid-red) !important;}.has-luminous-vivid-orange-color{color:var(--wp--preset--color--luminous-vivid-orange) !important;}.has-luminous-vivid-amber-color{color:var(--wp--preset--color--luminous-vivid-amber) !important;}.has-light-green-cyan-color{color:var(--wp--preset--color--light-green-cyan) !important;}.has-vivid-green-cyan-color{color:var(--wp--preset--color--vivid-green-cyan) !important;}.has-pale-cyan-blue-color{color:var(--wp--preset--color--pale-cyan-blue) !important;}.has-vivid-cyan-blue-color{color:var(--wp--preset--color--vivid-cyan-blue) !important;}.has-vivid-purple-color{color:var(--wp--preset--color--vivid-purple) !important;}.has-ast-global-color-0-color{color:var(--wp--preset--color--ast-global-color-0) !important;}.has-ast-global-color-1-color{color:var(--wp--preset--color--ast-global-color-1) !important;}.has-ast-global-color-2-color{color:var(--wp--preset--color--ast-global-color-2) !important;}.has-ast-global-color-3-color{color:var(--wp--preset--color--ast-global-color-3) !important;}.has-ast-global-color-4-color{color:var(--wp--preset--color--ast-global-color-4) !important;}.has-ast-global-color-5-color{color:var(--wp--preset--color--ast-global-color-5) !important;}.has-ast-global-color-6-color{color:var(--wp--preset--color--ast-global-color-6) !important;}.has-ast-global-color-7-color{color:var(--wp--preset--color--ast-global-color-7) !important;}.has-ast-global-color-8-color{color:var(--wp--preset--color--ast-global-color-8) !important;}.has-black-background-color{background-color:var(--wp--preset--color--black) !important;}.has-cyan-bluish-gray-background-color{background-color:var(--wp--preset--color--cyan-bluish-gray) !important;}.has-white-background-color{background-color:var(--wp--preset--color--white) !important;}.has-pale-pink-background-color{background-color:var(--wp--preset--color--pale-pink) !important;}.has-vivid-red-background-color{background-color:var(--wp--preset--color--vivid-red) !important;}.has-luminous-vivid-orange-background-color{background-color:var(--wp--preset--color--luminous-vivid-orange) !important;}.has-luminous-vivid-amber-background-color{background-color:var(--wp--preset--color--luminous-vivid-amber) !important;}.has-light-green-cyan-background-color{background-color:var(--wp--preset--color--light-green-cyan) !important;}.has-vivid-green-cyan-background-color{background-color:var(--wp--preset--color--vivid-green-cyan) !important;}.has-pale-cyan-blue-background-color{background-color:var(--wp--preset--color--pale-cyan-blue) !important;}.has-vivid-cyan-blue-background-color{background-color:var(--wp--preset--color--vivid-cyan-blue) !important;}.has-vivid-purple-background-color{background-color:var(--wp--preset--color--vivid-purple) !important;}.has-ast-global-color-0-background-color{background-color:var(--wp--preset--color--ast-global-color-0) !important;}.has-ast-global-color-1-background-color{background-color:var(--wp--preset--color--ast-global-color-1) !important;}.has-ast-global-color-2-background-color{background-color:var(--wp--preset--color--ast-global-color-2) !important;}.has-ast-global-color-3-background-color{background-color:var(--wp--preset--color--ast-global-color-3) !important;}.has-ast-global-color-4-background-color{background-color:var(--wp--preset--color--ast-global-color-4) !important;}.has-ast-global-color-5-background-color{background-color:var(--wp--preset--color--ast-global-color-5) !important;}.has-ast-global-color-6-background-color{background-color:var(--wp--preset--color--ast-global-color-6) !important;}.has-ast-global-color-7-background-color{background-color:var(--wp--preset--color--ast-global-color-7) !important;}.has-ast-global-color-8-background-color{background-color:var(--wp--preset--color--ast-global-color-8) !important;}.has-black-border-color{border-color:var(--wp--preset--color--black) !important;}.has-cyan-bluish-gray-border-color{border-color:var(--wp--preset--color--cyan-bluish-gray) !important;}.has-white-border-color{border-color:var(--wp--preset--color--white) !important;}.has-pale-pink-border-color{border-color:var(--wp--preset--color--pale-pink) !important;}.has-vivid-red-border-color{border-color:var(--wp--preset--color--vivid-red) !important;}.has-luminous-vivid-orange-border-color{border-color:var(--wp--preset--color--luminous-vivid-orange) !important;}.has-luminous-vivid-amber-border-color{border-color:var(--wp--preset--color--luminous-vivid-amber) !important;}.has-light-green-cyan-border-color{border-color:var(--wp--preset--color--light-green-cyan) !important;}.has-vivid-green-cyan-border-color{border-color:var(--wp--preset--color--vivid-green-cyan) !important;}.has-pale-cyan-blue-border-color{border-color:var(--wp--preset--color--pale-cyan-blue) !important;}.has-vivid-cyan-blue-border-color{border-color:var(--wp--preset--color--vivid-cyan-blue) !important;}.has-vivid-purple-border-color{border-color:var(--wp--preset--color--vivid-purple) !important;}.has-ast-global-color-0-border-color{border-color:var(--wp--preset--color--ast-global-color-0) !important;}.has-ast-global-color-1-border-color{border-color:var(--wp--preset--color--ast-global-color-1) !important;}.has-ast-global-color-2-border-color{border-color:var(--wp--preset--color--ast-global-color-2) !important;}.has-ast-global-color-3-border-color{border-color:var(--wp--preset--color--ast-global-color-3) !important;}.has-ast-global-color-4-border-color{border-color:var(--wp--preset--color--ast-global-color-4) !important;}.has-ast-global-color-5-border-color{border-color:var(--wp--preset--color--ast-global-color-5) !important;}.has-ast-global-color-6-border-color{border-color:var(--wp--preset--color--ast-global-color-6) !important;}.has-ast-global-color-7-border-color{border-color:var(--wp--preset--color--ast-global-color-7) !important;}.has-ast-global-color-8-border-color{border-color:var(--wp--preset--color--ast-global-color-8) !important;}.has-vivid-cyan-blue-to-vivid-purple-gradient-background{background:var(--wp--preset--gradient--vivid-cyan-blue-to-vivid-purple) !important;}.has-light-green-cyan-to-vivid-green-cyan-gradient-background{background:var(--wp--preset--gradient--light-green-cyan-to-vivid-green-cyan) !important;}.has-luminous-vivid-amber-to-luminous-vivid-orange-gradient-background{background:var(--wp--preset--gradient--luminous-vivid-amber-to-luminous-vivid-orange) !important;}.has-luminous-vivid-orange-to-vivid-red-gradient-background{background:var(--wp--preset--gradient--luminous-vivid-orange-to-vivid-red) !important;}.has-very-light-gray-to-cyan-bluish-gray-gradient-background{background:var(--wp--preset--gradient--very-light-gray-to-cyan-bluish-gray) !important;}.has-cool-to-warm-spectrum-gradient-background{background:var(--wp--preset--gradient--cool-to-warm-spectrum) !important;}.has-blush-light-purple-gradient-background{background:var(--wp--preset--gradient--blush-light-purple) !important;}.has-blush-bordeaux-gradient-background{background:var(--wp--preset--gradient--blush-bordeaux) !important;}.has-luminous-dusk-gradient-background{background:var(--wp--preset--gradient--luminous-dusk) !important;}.has-pale-ocean-gradient-background{background:var(--wp--preset--gradient--pale-ocean) !important;}.has-electric-grass-gradient-background{background:var(--wp--preset--gradient--electric-grass) !important;}.has-midnight-gradient-background{background:var(--wp--preset--gradient--midnight) !important;}.has-small-font-size{font-size:var(--wp--preset--font-size--small) !important;}.has-medium-font-size{font-size:var(--wp--preset--font-size--medium) !important;}.has-large-font-size{font-size:var(--wp--preset--font-size--large) !important;}.has-x-large-font-size{font-size:var(--wp--preset--font-size--x-large) !important;}.wp-block-navigation a:where(:not(.wp-element-button)){color:inherit;}.wp-block-pullquote{font-size:1.5em;line-height:1.6;}.ast-logo-title-inline .site-logo-img{padding-right:0;}.ast-site-identity{padding-bottom:0;padding-top:0;}.main-header-bar .ast-masthead-custom-menu-items{position:relative;}.astra-full-megamenu-wrapper{z-index:99999;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.sub-menu>.menu-item{display:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li.ast-mm-has-desc>.menu-link{vertical-align:middle;text-align:center;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .menu-item:hover>.menu-link{background-color:transparent;color:inherit;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu{opacity:0;visibility:hidden;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu-focus .menu-item>.menu-link{background-color:transparent;color:inherit;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus{opacity:1;visibility:visible;-js-display:flex;display:flex;padding:15px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu>.menu-item{padding-left:15px;padding-right:15px;display:block;flex:1;opacity:1;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu>.menu-item:first-child{padding-left:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu>.menu-item:last-child{padding-right:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu.col-2 .menu-item{width:50%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu.col-3 .menu-item{width:33.33%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu.col-4 .menu-item{width:25%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu .menu-item:last-child{border-right:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus .sub-menu{background-color:transparent;display:block;opacity:1;visibility:visible;transform:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus .astra-nested-sub-menu .menu-item .menu-link{padding-left:24px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus .astra-nested-sub-menu .astra-nested-sub-menu .menu-item .menu-link{padding-left:48px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu .sub-menu{border:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu>.menu-item .sub-menu{position:static;width:100%;margin:auto;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu>.menu-item .sub-menu .menu-item{width:100%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus>.menu-item{padding-left:15px;padding-right:15px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus>.menu-item:first-child{padding-left:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-megamenu.astra-megamenu-focus>.menu-item:last-child{padding-right:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-full-megamenu-wrapper.astra-megamenu-wrapper-focus{opacity:1;visibility:visible;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-full-megamenu-wrapper.astra-megamenu-wrapper-focus .astra-megamenu.astra-megamenu-focus{-js-display:flex;display:flex;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-full-megamenu-wrapper .astra-mega-menu-width-full-stretched{width:100%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .astra-full-megamenu-wrapper .astra-mega-menu-width-full-stretched .ast-mm-template-content{padding:0;}.ast-desktop .ast-mega-menu-enabled .menu-item-has-children.astra-megamenu-li.menu-item .astra-megamenu.sub-menu .menu-item>.menu-link::after{content:"";}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li .sub-menu .menu-link,.ast-desktop .ast-mega-menu-enabled.submenu-with-border .astra-megamenu-li .sub-menu .menu-link{border:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu{opacity:1;visibility:visible;-js-display:flex;display:flex;padding:15px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu>.menu-item{padding-left:15px;padding-right:15px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu>.menu-item:first-child{padding-left:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu>.menu-item:last-child{padding-right:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu>.menu-item{padding-left:15px;padding-right:15px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu>.menu-item:first-child{padding-left:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu>.menu-item:last-child{padding-right:0;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu.col-2 .menu-item{width:50%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu.col-3 .menu-item{width:33.33%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu.col-4 .menu-item{width:25%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu>.menu-item{display:block;flex:1;opacity:1;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu .sub-menu{background-color:transparent;display:block;opacity:1;visibility:visible;transform:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu .astra-nested-sub-menu .menu-item .menu-link{padding-left:24px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu .astra-nested-sub-menu .astra-nested-sub-menu .menu-item .menu-link{padding-left:48px;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu.sub-menu .sub-menu{border:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu.sub-menu>.menu-item .sub-menu{position:static;width:100%;margin:auto;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu.sub-menu>.menu-item .sub-menu .menu-item{width:100%;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-megamenu.sub-menu .menu-item:last-child{border-right:none;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-full-megamenu-wrapper{opacity:1;visibility:visible;}.ast-desktop .ast-mega-menu-enabled .astra-megamenu-li:hover .astra-full-megamenu-wrapper .astra-megamenu{-js-display:flex;display:flex;}.ast-desktop .ast-mega-menu-enabled :not(.menu-container-width-mega).astra-megamenu-li:hover .astra-megamenu .sub-menu .menu-item{width:100%;}.ast-desktop .ast-mega-menu-enabled :not(.menu-container-width-mega).astra-megamenu-li:hover .astra-megamenu.sub-menu .menu-item .sub-menu{min-width:100%;}.ast-desktop .ast-mega-menu-enabled :not(.menu-container-width-mega).astra-megamenu-li .astra-megamenu.astra-megamenu-focus .sub-menu .menu-item{width:100%;}.ast-desktop .ast-mega-menu-enabled :not(.menu-container-width-mega).astra-megamenu-li .astra-megamenu.astra-megamenu-focus.sub-menu .menu-item .sub-menu{min-width:100%;}.ast-desktop .ast-mega-menu-enabled .astra-full-megamenu-wrapper{background:#fff;position:absolute;opacity:0;visibility:hidden;top:100%;}.ast-desktop .ast-mega-menu-enabled .astra-full-megamenu-wrapper .astra-megamenu.sub-menu{display:none;position:relative;left:0;top:0;margin:0 auto;padding-left:0;padding-right:0;border-width:0;}.ast-desktop .ast-mega-menu-enabled .astra-full-megamenu-wrapper .astra-mega-menu-width-full-stretched.sub-menu{padding:15px;}.ast-desktop .ast-above-header-menu .astra-megamenu-li .sub-menu .menu-item.current-menu-ancestor>.menu-link,.ast-desktop .ast-below-header-menu .astra-megamenu-li .sub-menu .menu-item.current-menu-ancestor>.menu-link,.ast-desktop .main-header-menu .astra-megamenu-li .sub-menu .menu-item.current-menu-ancestor>.menu-link{background-color:transparent;color:inherit;}.ast-desktop .ast-above-header-menu .astra-megamenu-li .sub-menu .menu-item-heading .menu-text,.ast-desktop .ast-below-header-menu .astra-megamenu-li .sub-menu .menu-item-heading .menu-text,.ast-desktop .main-header-menu .astra-megamenu-li .sub-menu .menu-item-heading .menu-text{vertical-align:text-top;}.ast-desktop .ast-mm-custom-text-content,.ast-desktop .ast-mm-template-content{padding:0 1em;}.ast-desktop .ast-below-header .ast-mm-custom-text-content,.ast-desktop .ast-below-header .ast-mm-template-content{padding:.9em 1em;}.ast-desktop .submenu-with-border .astra-full-megamenu-wrapper{border-width:1px;border-style:solid;}.ast-desktop .ast-mm-widget-content a{display:initial;}.ast-desktop .ast-mm-widget-content .ast-mm-widget-item{padding:1.5em;}.ast-desktop .submenu-with-border .astra-megamenu{border-width:1px;}.ast-menu-description{line-height:1.6;display:block;font-size:.8em;padding:2px 0;}.site-header a .ast-menu-description,.site-header a .sub-arrow{transition:none;}.site-header .menu-text{transition:none;}.ast-header-break-point .ast-menu-description{line-height:inherit;}.astra-mm-highlight-label{font-size:.7em;margin-left:5px;line-height:normal;padding:3px 6px;border-radius:2px;}.ast-desktop .ast-hide-menu-item{display:none;}.ast-desktop .ast-mega-menu-enabled .ast-hide-menu-item{display:none;}.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu>.menu-item-has-children>.menu-link .sub-arrow:after,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu>.menu-item-has-children>.menu-link .sub-arrow:after,.ast-desktop .ast-mega-menu-enabled.main-header-menu>.menu-item-has-children>.menu-link .sub-arrow:after{content:"";display:inline-block;font-family:Astra;font-size:9px;font-size:.6rem;font-weight:700;text-rendering:auto;-webkit-font-smoothing:antialiased;-moz-osx-font-smoothing:grayscale;margin-left:10px;line-height:normal;}.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu>.menu-item-has-children>.menu-link::after,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu>.menu-item-has-children>.menu-link::after,.ast-desktop .ast-mega-menu-enabled.main-header-menu>.menu-item-has-children>.menu-link::after{content:"";margin:0;}.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu .sub-menu .menu-item.menu-item-has-children>.menu-link .sub-arrow:after,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu .sub-menu .menu-item.menu-item-has-children>.menu-link .sub-arrow:after,.ast-desktop .ast-mega-menu-enabled.main-header-menu .sub-menu .menu-item.menu-item-has-children>.menu-link .sub-arrow:after{transform:rotate(-90deg);}.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu .sub-menu .menu-item.menu-item-has-children>.menu-link .sub-arrow,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu .sub-menu .menu-item.menu-item-has-children>.menu-link .sub-arrow,.ast-desktop .ast-mega-menu-enabled.main-header-menu .sub-menu .menu-item.menu-item-has-children>.menu-link .sub-arrow{position:absolute;right:5%;top:50%;transform:translateY(-50%);}.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu .ast-masthead-custom-menu-items a:focus,.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu .ast-masthead-custom-menu-items a:hover,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu .ast-masthead-custom-menu-items a:focus,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu .ast-masthead-custom-menu-items a:hover,.ast-desktop .ast-mega-menu-enabled.main-header-menu .ast-masthead-custom-menu-items a:focus,.ast-desktop .ast-mega-menu-enabled.main-header-menu .ast-masthead-custom-menu-items a:hover{background:0 0;}.ast-header-break-point .ast-mega-menu-enabled .menu-item-has-children.astra-megamenu-li>.menu-link .sub-arrow:after{display:none;}.ast-disable-link{cursor:default;}.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu .sub-menu .menu-item.menu-item-heading:focus>.menu-link,.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu .sub-menu .menu-item.menu-item-heading:hover>.menu-link,.ast-desktop .ast-mega-menu-enabled.ast-above-header-menu .sub-menu .menu-item.menu-item-heading>.menu-link:hover{background:0 0;}.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu .sub-menu .menu-item.menu-item-heading:focus>.menu-link,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu .sub-menu .menu-item.menu-item-heading:hover>.menu-link,.ast-desktop .ast-mega-menu-enabled.ast-below-header-menu .sub-menu .menu-item.menu-item-heading>.menu-link:hover{background:0 0;}.ast-desktop .ast-mega-menu-enabled.main-header-menu .sub-menu .menu-item.menu-item-heading>.menu-link{background:0 0;}.ast-desktop .ast-above-header-menu .astra-mega-menu-width-full,.ast-desktop .ast-above-header-menu .astra-mega-menu-width-full-stretched,.ast-desktop .ast-below-header-menu .astra-mega-menu-width-full,.ast-desktop .ast-below-header-menu .astra-mega-menu-width-full-stretched,.ast-desktop .astra-mega-menu-width-full,.ast-desktop .astra-mega-menu-width-full-stretched{background:0 0;}.ast-header-break-point .ast-above-header .sub-menu .menu-item .ast-hide-menu-item,.ast-header-break-point .ast-below-header .sub-menu .menu-item .ast-hide-menu-item,.ast-header-break-point .main-navigation .sub-menu .menu-item .ast-hide-menu-item{display:none;}.ast-header-break-point .ast-above-header .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle,.ast-header-break-point .ast-below-header .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle,.ast-header-break-point .main-navigation .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle{display:none;}.ast-header-break-point .ast-above-header .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle+.sub-menu,.ast-header-break-point .ast-below-header .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle+.sub-menu,.ast-header-break-point .main-navigation .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle+.sub-menu{display:block !important;}.ast-header-break-point .ast-above-header .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle+.ast-mm-custom-content+.sub-menu,.ast-header-break-point .ast-below-header .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle+.ast-mm-custom-content+.sub-menu,.ast-header-break-point .main-navigation .sub-menu .menu-item .ast-hide-menu-item+.ast-menu-toggle+.ast-mm-custom-content+.sub-menu{display:block !important;}.ast-hidden{display:none !important;}.wcs-addons--blink{animation:none !important;-webkit-animation:none !important;}body .perfmatters-lazy-css-bg:not([data-ll-status=entered]),body .perfmatters-lazy-css-bg:not([data-ll-status=entered]) *,body .perfmatters-lazy-css-bg:not([data-ll-status=entered])::before{background-image:none !important;will-change:transform;transition:opacity .025s ease-in,transform .025s ease-in !important;}

Program Calendar

Retreat Guide

Meditation Retreats

R&R Retreats

Wellness Escapes

Presenter Programs

All-Inclusive Wellness Escapes

Shankara Ayurveda Wellness

On-Demand Programs

Start Here

Spaces

Quick Links

Virtual Tour

Start Here

Campus

About

Virtual Tour

10 Good Breaths Meditation

Categories

About the Authors

The Benefits of a Meditation Retreat

Why Couples Retreat?

Meditation & Yoga for Childhood Trauma

Post-Retreat Tips to Thrive

The Four Pillars of Mindfulness

Why the Perfect Holiday is a Myth

Ways to Increase Your Spiritual & Emotional Vibrations

Build Confidence & Inner Strength with Yoga & Meditation

FIND A RETREAT

AYURVEDA WELLNESS

HOST YOUR EVENT

ABOUT

COMING SOON!
2023 PROGRAM GUIDE

Small Group Inquiry Request

All-Inclusive Wellness Escapes

On-Demand Programs

Start Here

Spaces

Quick Links

Virtual Tour

Campus

About

10 Good Breaths Meditation

Categories

About the Authors

Related Articles

The Benefits of a Meditation Retreat

Why Couples Retreat?

Meditation & Yoga for Childhood Trauma

Post-Retreat Tips to Thrive

The Four Pillars of Mindfulness

Why the Perfect Holiday is a Myth

Ways to Increase Your Spiritual & Emotional Vibrations

Build Confidence & Inner Strength with Yoga & Meditation

Stay Connected

Find us on social media

FIND A RETREAT

AYURVEDA WELLNESS

HOST YOUR EVENT

ABOUT

COMING SOON!2023 PROGRAM GUIDE

Small Group Inquiry Request

COMING SOON!
2023 PROGRAM GUIDE