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Gratitude

Today’s theme was gratitude. We started our yoga practice bringing to mind something that we felt incredibly grateful for. This could have been anything: a person in our life, a situation we were happy with, or even the fact that we made it to a yoga class this morning. We focused on this idea until we could actually feel a swell of emotion in our chest. It was easier for some, but we all felt the energy. Once this feeling was recognized and cultivated by continuing to keep our awareness there, we began to move our bodies and engage the breath. Our goal was to open energy channels in the body to allow this feeling of gratitude in our chest to expand freely through our whole being. We wanted to end the practice feeling like large vibrating balls of grateful energy. As we came to areas of tightness and constriction we had an option of focusing on the discomfort or focusing on this beautiful flow of gratitude. When we chose to focus on the discomfort, it grew. When we would shift our focus and reconnect with that feeling of gratitude, that’s what grew. We laughed during some particularly difficult postures and thought we would never be able to get back to feeling grateful.

This was one of my favorite classes that I have ever led. As we move through the rest of our week, I hope we can remember to focus on gratitude as opposed to the problems we are dealing with at any given moment. It doesn’t matter if we are in a class or living our daily life, our focus causes expansion. What do you want to expand?

Balancing Tip-Ayurveda tells us that incorporating hot spices into our diet can stoke our digestive fire. We call this fire Agni. Using spices early in the day can keep our digestion humming for the whole day. An easy way to add spice is by adding cinnamon, black pepper, nutmeg, and ginger to our smoothie or oatmeal or any hot cereal in the morning. Don’t be afraid to eat nontraditional breakfast items in the morning. We had blackened salmon last night and I took the left overs and put it over a salad this morning. The spice was a nice addition to the taste but I also know that my body will be effectively breaking down everything else I eat today. ūüôā

What is Ayurveda?

The translation of the word Ayurveda is the science of life. It is the traditional healing system of India. This system is over 5000 years old. Ayurveda is the sister science of Yoga. The two systems often work hand-in-hand. An Ayurvedic consultation will help you to understand your own body type and ways in which you can work with your body to preserve and maintain wellness. Digestion is a big focus in Ayurveda. Proper nutrition and the use of herbs can help us to get our digestive system in order. Because food is our fuel, we need to be able to assimilate it properly in order to get the benefits of our diet. I can help you figure out which foods are most beneficial for you and explain how incorporating healing herbs into your diet may support you in moving towards wellness.

In addition to dietary recommendations, an Ayurvedic consultation will include lifestyle suggestions, stress management strategies, and advice on exercise¬†options for your current fitness level. An Ayurvedic practitioner can give advice and support on many levels because it is a system of healing that gives attention to body, mind and spirit. I am happy to be able to offer this not only to local clients but to anyone interested in learning more about how this ancient art can improve their health and well-being. You don’t have to settle for less than vibrant health!

I am giving away a FREE 45 minute Ayurvedic consultation via Skype or phone in exchange for some feedback about detoxing. In my previous post, Free Ayurvedic Consultation, I stated the steps to take in order to be in the running to win the consultation. I noticed that plenty of people were viewing the post but not many were commenting. I am hoping by explaining in some detail about what an Ayurvedic consultation is, we may get some more comments on the post regarding issues with seasonal cleanses. The winner won’t be drawn until the middle of November 2012, so there is still time to get in on it. I look forward to hearing what you have to say.¬†

Balancing Tip-Pay attention to the words you choose today. Try to find positive ways to say things even if the situation is less than positive. Our words have tremendous power. Choosing our words carefully can have a big impact on how we perceive the world around us. Namaste.

Free Ayurvedic Consultation

I am in the process of creating an easy 3 day seasonal detox for better health with two of my favorite colleagues, Melina Economos and Andrew Saxon. We are scheduled to launch this initial 3 day detox in January at ReFLEX Arts in Sarasota. My contribution to this cleanse is my knowledge and experience in Ayurvedic practices. This seasonal cleanse something I do myself at least twice a year. As a busy working mom, it needs to be something that I can incorporate into my regular life. Although I try to work it around our schedules in such a way that I am able to take a little downtime each day, it is not something I need to go away for or take time off from work. I make sure that I am stocked with the ingredients I need and that some of the meals are prepared ahead of time.

In preparing to present this simple cleanse, I am curious to know what comes to your mind as the biggest obstacle for you to complete a successful detox. Maybe you have done them before and it was terrible because you were hungry or felt sick during the process. Maybe you have never done one before and wouldn’t know what would be appropriate to eat and aren’t sure who to take nutritional advice from. Maybe you think you wouldn’t be able to follow through with the plan if you have a young family. Whatever the case may be, I would like to hear about it.

My friends and I will take this information and create a plan that has solutions to these problems built right into it. I’m sure that no matter what is stopping you from moving toward wellness with a seasonal detox, we can find a manageable formula that will work for your situation.

In return for your input, we are offering a free Ayurvedic consultation to get you started to a random person who provides a comment on this post. This 45 minute consultation will offer you simple ways to incorporate more wellness into your daily life. These tips and techniques will be suited to your own personal needs and your specific body type or dosha. You will need to subscribe to this blog, like this post, and leave a comment about your personal hurdles when in comes to seasonal cleansing. Your location is not a factor for the consultation. This will be available via Skype, i chat, or telephone. A winner will be selected and notified by the middle of November 2012. I look forward to hearing what you have to say!

We are super excited about this project and look forward to sharing information and tips with you in the future!

Inviting Ease

A yoga class.

A yoga class. (Photo credit: Wikipedia)

Another lesson I have recently been incorporating from my yoga practice is inviting ease and flexibility into my daily life.
I heard myself telling a class in the middle of relaxing in a restorative yoga pose, “scan your body, notice if there is anywhere inside you that may be holding resistance to the posture. Explore what small movement or movements you could make to allow greater ease within the pose. It may not even be a physical movement. It may be more of an idea or awareness that brings softness and flexibility to any given area of the body.”
This dialogue became a theme in my classes for a couple of weeks, not just in restorative classes but also in my other yoga classes. One day, in the middle of guiding students through this process, it hit me–this isn’t just about a posture. This is something to bring out of the class and into daily life.
When I find myself in uncomfortable situations, when I find myself getting tense, I think about inviting ease and flexibility. I scan and decide if there are small movements I can make to bring some softness into my body. Even if I am not actually moving, the awareness alone helps.
This body awareness has made me realize how much I physically react to emotional stressors. It is amazing how much information I can gain from a particular situation by taking a quick scan of my body and noticing what is happening. Some common physical symptoms that we are responding to an uncomfortable situation are: shallow and /or fast breathing, lifted shoulders, clenching our fists or our jaw, pressing the tongue onto the roof of the mouth, a lump in the throat, pounding heart, and tight or queasy abdomen. At any moment we may be experiencing one or more of these symptoms but we are so caught up in the situation that we often don’t even notice. Tuning into our bodies gives us an opportunity to make small movements to find more ease, to create more flexibility in our thoughts. There are situations in most of our lives that required us to stay in a situation that caused stress, but there are also plenty of times in our lives that we could just walk away, completely remove ourselves from the situation and thereby gaining ease.
Turning toward or moving into ease doesn’t mean we are lazy and looking for the easy way out. Inviting ease allows us to deal with the tough situations in life with grace. Ease let’s us apply the oxygen mask to ourselves before helping the small child next to us.
I am finding this so powerful that I have even started to begin my day with an invitation to ease and flexibility.
Balancing tip–Morning Affirmation: Today I invite ease and flexibility into all areas of my life.

the guru within

I had the honor of giving one of my teachers a massage the other day. She is a beautiful, mature woman who is a shining example of someone living their truth. Although she probably teaches a great yoga class, I have never been to a class of hers. She has been to plenty of mine. I learn something from her every time we meet. During her session, we chatted about family and yoga. We discussed wellness and the practice of Ayurveda. As the conversation got deeper, we started to focus on the fact that we all already have infinite knowledge. That we have the ability to tap into everything there is to know. And that even in this lifetime, most of what we learn is a relearning or a remembering.

I ran a couple of yoga workshops this year called Honoring the Master Within. It was this same idea. That we don’t need to look for answers outside of ourselves. That we don’t need to find an external guru. We are the guru! The more comfortable we feel with our guru, the easier it is to ask questions and pay attention to the answers. How do we get more comfortable with our inner guru? Silence. Stillness. Meditation. It’s simple but not easy. Sometimes we feel as if our mind is going a million miles a minute. If we can see these thoughts as a storm in the sky, a passing whirlwind, and focus on what is behind the storm. The ever-present sky. Always there in the background. Unchanging. That is the big mind, or no-mind. This is where the answers are. This is our birthright.

Buddha, Kamakura, Japan

Buddha, Kamakura, Japan (Photo credit: Wikipedia)

Balancing tip-commit to 5 minutes of meditation a day for 28 days. Pick a time that could work for you on most days. Pick a spot that feels comfortable. Make it happen. Once you are sitting, just focus on your breath. Maybe focus more specifically on the opening of the nostrils. Bring your awareness to the cooling feeling of the inhale, and then the warmth of the exhale. If you find yourself lost in thought, just gently bring yourself back to the breath. It’s ok if you spend the whole time trying to get back to the breath. You are building a muscle. Let me know what happens!

practicing off the mat

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Often overheard in any of my yoga classes is a statement about feeling appreciation for all of the things our bodies are doing right in any given moment. We often neglect to observe this phenomenon in lue of focusing on what is going wrong. Many times pain in one area of the body will become our primary focus(understandably so). If we can widen the lens even just a bit, we may begin to see that there is more happening, which may then bring a small amount of relief. I have found for myself and others that once our focal point is slightly shifted, we can create the space for miracles to happen. This can happen within a posture as well. We may feel frustration because our hamstrings are too tight for us to be able to bend over and touch our toes. In widening our focus, we can see the interconnectedness in our bodies. We can back off slightly, breath through some discomfort, and put ourselves in a position of allowing that may even let us sink a little further. Incorporating feelings of appreciation will bring ease to the movements and we may find that we go further than we ever thought we would in a relatively short period of time.

Last week, I found myself focusing on what another person was doing wrong. This person is close to me and my attention to the undesirable behavior was making me unhappy. After a day or two of this, it hit me: my attention to this matter was only impeding me from my own bliss. Why was I choosing to focus on this one issue when there were tons of things that this person does right all the time? I instantly felt better. That little shift in awareness made a huge impact on my mood and my ability to see things objectively. This doesn’t mean that I don’t need to deal with the undesirable behavior, but I can deal with it from a place of love and with a clear head. By taking a step back, I created some space for my own healing. I immediately connected this with what I find myself saying in classes all the time and was amused by my humanness. Progress, not perfection.

Balancing tip-remove MSG from your diet. Reading labels can be intimidating, but if you can remember just one ingredient to find on the label and then return that product to the shelf, make it monosodium glutamate. It is a flavor enhancer added to many of the foods we all love. The problem is that MSG causes obesity. Sadly, everyone in the food and drug business seems to be aware of this. When doing studies on obesity, scientists use rats and mice. These animals aren’t naturally overweight. To get them to gain weight, they are fed diets enhanced with MSG. This ingredient alone causes obesity in the study animals. I found this information to be really disturbing but true. It is up to you to read labels!!!! Eliminating MSG is a huge step in the right direction towards better health. If large amounts of the population stop buying products containing this killer, the food industry will be forced to change. I would love to hear about what you discover as you begin to read the¬†labels of your staple foods.

asking for help

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These past couple of weeks have been a whirlwind of activities and events. Many of which have given me cause to reflect on what is happening in my life. I celebrated a birthday, Mother’s Day, and my 16 year sobriety anniversary within two weeks. I am so grateful to be where I am today and I have been enjoying all of the mayhem that goes along with juggling family and career. Mixed in with the feeling of gratitude was some uneasiness. I’m sure many of you know the feeling and have heard the voice. The one that says, “Who am I to be thinking of expanding my business?, Who would want to learn from me?, What makes me think I have that much to offer?” This voice sucks. I hear it less and less as the years go by, but every once in a while I find myself caught up in self-doubt. Luckily, I have acquired some tools over the years for just this very situation. As I sat in my morning meditation the other day, I asked the Universe to show me if I was ready. I asked that my ego step aside and I become a channel for something greater than me. With that, I got up and got ready for the day while continuing to beat myself up. (It’s funny-or crazy-how quickly I can vacillate from one extreme to the other.)

My morning was unusually smooth, everyone off to work and school without a hitch. I arrived to work feeling less capable than normal but wanting to find clues that I was on the right path. I had three massages scheduled. All of them were new clients. As I talked with the first woman before her session, she revealed that she was struggling with some emotional issues and that she would be open to any suggestions that I may have. I stepped out of the room to let her undress and thought to myself, “I don’t know what to tell her.” Just then, I passed a regular client in the hall who had a session the week before. She said, “Thank you so much for the visualization exercise you gave me last week. It really helped. Every time I feel pain, I think of what you said and within minutes the pain is gone.” Then she gave me a hug and walked into a yoga class. My first clue. I was on the right path. I can help the woman who is in the treatment room waiting for me. That client left with a renewed hope and willingness to continue to make time for wellness. My next client came in for stress relief and floated out, stating that she thought my “hands had eyes because they stopped at every area in need.” My second clue. I do have something offer. My final client of the day is very much on edge. While I am talking to her before her session, she sternly stops the conversation and says, “With all do respect, I just need a massage.” Thankfully, I was beginning to feel better and her attitude didn’t bother me at all. Shortly after putting my hands on her, she began to release. She cried like a baby and hugged me three times before she booked another appointment. My third and final clue. I thanked the Universe for providing encouragement and I stated out loud, “OK, I get it, I’m moving in the right direction!”

My point in sharing this is to offer some hope and tools in case you experience similar negative self talk. I think a lot of people feel this from time to time. Please know that it is ok to ask for help from a friend, a professional, or whatever your idea is of a Higher Power. I have always received the help and support I needed when I have had the courage to ask. It hasn’t always been what I wanted, but it has been exactly what I needed.

Balancing Tip: Since I am still obsessed with my new juicer, I am going to share my current favorite morning juice. 1 large cucumber, 1 large carrot, a handful of leaves (romaine, spinach, or other green leaf), 1 granny smith apple, 1/2 lemon, about an inch of ginger. I have been pouring it over ice thanks to a tip from the writer of babeandablender.com (Thank you!). Super delicious!

An Evening with the Lama

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This evening I had the pleasure of listening to Anyen Rinpoche speak about emotions and difficult situations. Anyen Rinpoche is a Tibetan Buddhist Lama based out of Denver who travels and teaches ancient Buddhist wisdom. He was soft-spoken, intelligent and full of humor. He explained that we, as Westerners, are attached to a certain idea about what life is and should be. When events happen that differ from our idea, suffering happens. The truth is that we live in a world full of impermanence, yet we continually conceptualize things to be static. Continued suffering. This is not only true in our situations and relationships, but also with our own bodies. Anyen Rinpoche said, “The physical body is only a guest of our Consciousness.” Coming to terms with the fact that we will eventually die can ease much suffering. He briefly spoke of the concept of Samsara which is the cycle of life, death, and rebirth. This idea of reincarnation allows for a continuous flow and less attachment.

Releasing attachment to our ideas of what should be is the first step to equanimity. The next step, as Anyen Rinpoche suggested, was to use the breath. This can be a simple as paying attention to the inhales and the exhales for four or five minutes. Even when in a rush, taking that time will make the remainder of the day markedly better. The third step deals with thought. Not resisting the thoughts and emotions that arise, and at the same time, not chasing the thoughts and emotions. Number three is the hardest for me. When I am feeling strong emotion, good or bad, I have a hard time letting it go. This is where a daily practice of meditation helps. When I am practicing regularly, I have a much easier time allowing things to flow. When I fall off the meditation wagon, I am often in a state of resistance or holding onto something.¬†He spent a little time speaking of the importance of exercise. He spoke specifically of yoga and tai chi. He was quick to add that although exercise can be helpful, we can’t just focus on the physical aspects. Breathwork and meditation are essential to our well-being.

I was able to receive a personal blessing at the end of the talk. The tradition is to present the Rinpoche with a white silk scarf called a Kada. He may keep the scarf or give it to you to keep. I was trying to not be attached to that outcome, even though I really wanted to keep the Kada. He gave me a blessing and gently put the scarf around my neck. I felt lucky for both the blessing and the scarf!

Balancing Tip–You guessed it–Juicing! I think this topic deserves entire posts dedicated to this art. For today, I just want to say that I have begun to incorporate it into my daily life and love it. I haven’t found the best tasting recipes yet, but when you are drinking something that looks like the picture shown, you know you are doing the body good. It also eases the guilt for ordering pizza tonight because I had somewhere important to be!

Namaste.

keep coming back

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In AA gatherings, when someone conveys an air of know-it-all, we often say, “Keep coming back.” ¬†This is meant with love and humor, knowing that the more people come, the more they grow and change.What I thought was truer than true in my first year of sobriety has dramatically changed over time. From my experience, I assume I will have yet another point of view before too long. I have learned to become more patient and tolerant and to become more inclusive. There was a time that I didn’t even want these qualities. I didn’t know this way of life was an option. I listened, though, and kept coming back.

I find this happens in yoga, too. People come into a class with their own ideas of what exercise and fitness is about. They don’t need an instructor to tell them how quickly (or slowly) to move and they certainly don’t want to be told how to breathe, or heaven forbid, sit still for a minute to notice the breath! I love these people because they are me. I am reminded of where I have come from and I want them to keep coming back so that I may witness this journey in others. It is such a beautiful thing. And like the caterpillar, they don’t even know where they are headed or how gorgeous it will be to emerge as the butterfly.

Earlier this week, I had a woman in class who, despite my gentle promptings to slow down, pushed so hard during the first half of the class that she exhausted herself and had to just lay on the mat for the second half of the class. As we were cleaning up, I mentioned that I noticed how hard she was pushing herself. She smiled and said, “I don’t get to exercise during the week, I need to fit everything into this class. But don’t worry, I’m Type A–it’s fine.”

My reply: “Keep coming back.” And I will, too.

Balancing tip–Avocados. Incorporating avocados into my diet has helped me to stay on track. Because they are fatty tasting, avocados seem like a treat. Each serving contains monounsaturated fats (the good kind), vit K, folate, potassium, vit E, lutein, magnesium, vit C, and vit B6. My usual way to eat them is super simple. I cut up a whole avocado into large chunks, drizzle with olive oil, sprinkle lightly with pink salt, and indulge! You can find out everything you ever wanted to know about avocados at www.avocado.org.

vulnerability

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I have hated being vulnerable. I have spent much of my life trying to resist any movement until I was sure of the outcome and that I would look good from the beginning until the end of the situation(I often failed miserably at this). I like to do things in a methodical fashion. One thing at a time and everything in its place. Add two kids, a husband, two dogs, a career, etc. and things get messy. I’m learning to love messy.

When I teach yoga classes, there are a few things I often say. “Do what feels right for your body today.” “Listen to your body’s feedback.” “Honor where you are today.” I’m sure you get the idea. Yoga is a practice. You never arrive. There is always more to explore and ways to go deeper. But each day is different and when we tune into ourselves, we can find out if we need to slow the practice down today or if we need to push a little harder. When I am feeling strong and motivated or when I know I need some extra energy, I can incorporate a dynamic flow sequence into my practice or push a little harder during a class. When I feel like I need some nurturing or support, more restorative poses are in order. No matter which it is, I have begun to see that both have value and that I don’t need to be annoyed with myself if I need to bring my practice down for a couple of days. In a yoga practice we try to release rigidity, not only in our bodies, but in our minds as well.

Teaching causes me to continue to think about yoga even when I am not in class. This has given me the opportunity to start to apply these principles to my life off of the yoga mat. Some days I feel strong and can do it all. Some days I need a little nurturing. Both are good. My life is a practice and I will never arrive. I will always want to expand in some way. I don’t foresee anything becoming tidy any time soon. But the cool part in all of this messy expansion is that I feel like this is what it’s all about–jumping in and getting dirty. Allowing vulnerability and disappointment to be mixed in with the safe and the fun. I believe that we are here on earth to experience all of it: the good, the bad, and especially the ugly. The more we experience, the richer we become. It helps to remember that everything passes–the good passes as well as the bad. The only constant, the one thing we can always count on, is change. Breathing through my rigidity and allowing for some flexibility of mind has opened things up for me.

When I tune into myself, check my motives, and come from a place of love, there is nothing to fear. Why not be vulnerable? Why not go deeper? I’ve been asking my daughter lately, “What do we have to lose by being honest and vulnerable?” Her answer is usually, “Nothing.”

Instead of a nutritional tip today, I have attached two TED talks for your viewing pleasure. If you haven’t seen them yet, they really are worth the time investment. Both are given by Dr.¬†Brene Brown and they are each about 20 minutes long. Enjoy!

The power of vulnerability

Listening to shame

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