I’ve just landed in Ericeira after a full week of being unplugged at The Course of Transformation.
Four beautiful souls joined me and Gabi to do a full run-through of the retreat. We shared (and captured) such incredible, intimate moments together.
In hindsight, I’m extremely grateful that the retreat didn’t work out as planned, as I would have been very stressed during it. There are so many moving parts to such an event – much that would have been unanticipated.
We’ll be hosting the official Course of Transformation next May and will be lengthening the experience to 10 days. 7 days — while great — doesn’t give enough space to fully integrate the teachings, walk in nature, and be still.
Because we now have so many photos and videos, I’ll also be revamping the website and creating a social media account for the business. Keep an eye out! 👁️
Anyways...I hope you enjoy this week's {Body} • {Mind} • {Soul} Newsletter and have a beautiful Sunday, - Ethan ॐ
Ethan Hill Owner, Yoga with Ethan
Barefoot walking and running
When you remove shoes, your body naturally rediscovers movement patterns that have been encoded in human DNA for millions of years. Barefoot walking and running isn't just about foot contact — it transforms your entire kinetic chain, from how your foot strikes the ground to how your spine maintains alignment.
Barefoot Walking Pattern
Natural walking begins with a gentle heel-to-toe roll, but the quality of this movement changes dramatically without shoes. Instead of the jarring heel strike common in cushioned footwear, barefoot walking has a softer initial contact. Your heel touches down lightly, immediately followed by a smooth roll through your midfoot and toes.
This roll activates your foot's natural spring mechanism. As your arch flattens slightly during midstance, it stores elastic energy that releases during toe-off, propelling you forward efficiently. Your big toe then becomes the primary push-off point, as nature intended, rather than your foot pushing off from an artificial platform.
Transformation to Running
Barefoot running mechanics shift even more dramatically. Without heel cushioning, landing on your heel becomes immediately uncomfortable—your body naturally adopts a midfoot or forefoot strike. This landing pattern places your foot beneath your center of gravity rather than out in front, reducing braking forces and impact shock.
Your cadence naturally increases in barefoot running, typically to 170-180 steps per minute. This faster, lighter stepping pattern distributes impact forces more efficiently and reduces the vertical oscillation that wastes energy in over-striding heel strikers.
The Kinetic Chain Reaction
Proper foot mechanics create a cascade of improvements up your entire body. When your foot strikes correctly, your calf muscles engage as primary shock absorbers rather than relying solely on shoe cushioning. Your glutes activate more effectively to stabilize your pelvis. Your core engages to maintain spinal alignment.
This integration means that barefoot movement isn't just about your feet — it means a restoration of the full-body coordination that shoes have been disrupting.
Practice Step-by-step instructions to turn theory into healing.
There's a very subtle (and very delicious) high that comes from seeing the mind’s assumptions come true.
Your mind decides someone is rude, then watches them make a scene — yes, I knew it! Your mind perceives the service as terrible, then finds other Google reviewers agreeing — soooo good! Your mind is confident the presidency will be a disaster and the negative press starts rolling in — absolute ecstasy!
Truly, we love to be right and hate to be wrong, even if being right means that feeling stress and unhappiness.
But why?
Looking inward, the logic is straightforward: The ego has convinced itself that being right about its predictions — even negative ones — proves its importance. It would rather be the suffering protagonist of a tragic story than risk being wrong and discovering it might not be the center of the universe. This creates an impossible bind: 'I cannot be at peace right now, because that would mean I am wrong about who I am and what this is.’
Take the stress of receiving a medical bill. Your mind insists you cannot feel joy about this because it's "bad news." But is "bad news" a reality or a story? What if this bill means you caught something early, before it became untreatable? Then gratitude, not frustration, would be the appropriate response, no?
The ego cannot tolerate this possibility of optimism. Astonishingly, it would rather be right about the utility of suffering than wrong about the possibility of joy.
Practice with me below to get a feel for this fascinating aspect of your own mind.
Meditate Bite-sized audios to help you become the master of your mind.
“It is enough for me to pick up but a straw from the ground for the love of God.” — Brother Lawrence
Resist the urge to glamorize your devotion. Those worshipping at the top of their lungs, donating millions or seeking martyrdom are not automatically more loved than those quietly, humbly praying in the back of the pews.
This is the democratization of spiritual practice — glorifying God directly, and not the idol we imagine will impress Him. A glance, a dollar, a word — infuse your full life-force into your service, and the gesture will have served its purpose.
Journal Contemplative questions on the nature of inner freedom.