We cleanse our outsides, why not the insides?

Why Cleanse?

• we are bombarded by toxins and pollutants in, on and all around us each day--no matter how careful we are
• our bodies and minds need a break
• feel, smell and look better
• clear your mind
• take time for  yourself
• re-set your eating habits
• increase your sensitivity to tastes and smells
• let go of things, thoughts, substances and people that don't serve your highest potential

As many of you know, I like to spend 2 months a year doing a slow, gentle cleanse. In the Spring, cleansing helps let go of the heaviness of winter and in the fall, cleansing prepares us for the winter to come.

You don't need any fancy equipment, supplements or foods. The key to safe cleansing is to buy organic, local foods and to plan and prepare your meals consciously. When you become mindful of your behaviors, you become aware and able to make changes. I like to make small changes that have long-lasting effects.

Take some time for yourself. Move, relax, eat well and let go of what's not working in your life. Comment below with ways you cleanse your body, mind and life.

If you what to work with me, set up a complimentary call. #cleanse

How to deal with distractions

Each day I wake up and move into my meditation practice. Why? Because if I don't do it first thing, it might not happen. Even after years of practice, I can still be distracted--it's embarrassing to admit.

Make a list of your distractions:
FB, family, friends, calls, texts, email, cleaning, TV, anything that interferes with you getting your stuff done.

Once you know what you want to do, which is a very big first step, then you have to create the environment for it to happen.

1. Attach your new habit to an existing on. (I wake up; I meditate.)
2. When you catch yourself off task, immediately let it go and go back to the task. (Alert beeps on phone and pulls me out of my meditation, I come back to the meditation.)
3. Set yourself up for success. (Next time I turn off my alerts or my phone before I begin.)
4. Continue you doing what you set out to do until you achieve the desired results. (Know that this may be a long, long time.)
5. Evaluate and decide whether or not to continue. (Do I feel better when I meditate? Is my life calmer? Am I more focused? Yes.)

I realize that for so of us the task may be too great--being distracted while driving, at work, while spending time with our kids--yet, it's worth it to train our mind.

Can we train our minds? Absolutely. 

How long does it take? It varies from habit to habit and person to person.

One of the most important parts of working with individuals is helping them to figure out and follow through with changing their habits. Interested in learning more about how I can help you, schedule a complimentary wellness chat.

I'd love to hear about your challenges and successes! Comment below.

Burdock: Another Healing Weed from Nature

Burdock, pictured left, is something that by many is considered a weed. For 1000's of years, though, it has been known as a powerful herb used for a variety of maladies. It is used in Asian cooking and has been used by those Native to the Americas for it's healing and nutritive value.

You can use the root as you would ginger, although be sure to taste it beforehand and make sure the flavor works with what you are making. My favorite way to use burdock is to cut it into thin slices. Fry it in a cast iron skillet without oil. My Asian friends suggest frying it 9 times for the fullest effect. I have done this and it's a lot of work. I don't know that it makes the affects more potent and I have found no research suggesting this.

Filtering impurities from the blood is one of the main uses of burdock today. It is also used for skin irritations, as a diuretic and as a mild laxative. It is also considered an antioxidant and is an anti-inflammatory. Burdock root contains polyacetylenes that give it its antibacterial and antifungal properties. I recommend burdock tea during my Spring and Fall Cleanse. Join my in my Fall Whole Foods Cleanse. 

I don't purchase burdock because in Utah, burdock is plentiful and it's the perfect time of year to harvest it. To harvest burdock, wait until the plant has died and the flowers have withered. The root is the part of the plant that is used. Digging in moist soil is easiest. The root grows deep. Be prepared to use some muscle and get a little dirty. 

For more information or to purchase dried burdock root click here. I am not an affiliate and receive no monetary benefits if you buy from them. Burdock is considered safe for children and pregnant or lactating women. If you have questions, comment below. 
#burdock #cleanse #tea

What is Dharma?

Lately I've heard a lot of talk about Dharma. Most of the people I encounter talk about dharma as our life's purpose or even our primary profession. Patanjali gives us the yamas and niyamas as a guide for living well, which is dharma. 

According to Google, in Hinduism, dharma is the cosmic principle, virtue, righteousness, and duty, especially social and caste duty in accord with the cosmic order, and in Buddhism, dharma is the teaching or religion of the Buddha, one of the fundamental elements of which the world is composed.

Have you ever thought about:

•  why you're here on Earth

•  why you have your unique set of skills

•  your family and the circumstances you grew up in

•  why particular types of people or relationships keep showing up in your life?

I've worked through many practices, read lots of books and articles, participated in workshops and hired various helpers to find these answers.

Truly, though, no one knows about you or me. Our answers are found within each of us if we become still enough to hear the answers.

Take some time to be quiet each day--maybe in the morning before things become to busy or take a few moments around your mid-day break and then again, some time before you sleep.
Ponder the answers to these questions. The answers are within. 

Most humans do think about these things often. Some of us think about them more than others. Some of our religions or spiritual teachings discuss aspects or give us directives regarding these questions. There are also people, teachers, guides, mentors, coaches who are available to help us gain clarity. The answers are within. Guides are just that.

What is your dharma? What is the cosmic reason for your existence? If we are headed on a positive path, is that enough? 

This discussion barely scratches the surface; I'd love to continue this conversation below.

Can Yoga and Meditation Help Pain?

As I have discussed in previous posts, meditation has many positive effects and no negative side effects. It's amazing that most of us aren't taught from an early how to meditate or at least to be mindful. Of course, I look at my own children and know meditation can be forced upon anyone. We can model and guide people we connect with to be aware of their breath, their behaviors and what's happening in the world.

A number of clients are challenged by chronic pain. It's probably the most common complaint I hear about in my yoga therapy practice. 


Until this last year when I had a skiing accident, I didn't know what it was like to live with a constant pain--pain that keeps you awake at night; pain that discolors your day; pain that is always on the edge of your mind.

Through a variety of modalities, I have been able to alleviate the pain. I opted out of pain meds, yet I can see how someone who has chronic pains for years would be enticed by the possibility of any type of relief. 

Function has returned to most of my body and ever so slowly my brain is healing. Most influential in my healing has been my very gentle yoga practice performed 3 times a day and which includes meditation.

According to Dr. Jeremy Dean in his post called, Ancient Practice Can Heal Brains Damaged By Chronic Pain, Yoga can be an effective way to reduce the effects of chronic pain on the brain. So said Dr M. Catherine Bushnell, an expert on reducing pain without the use of drugs, at the American Pain Society’s recent annual meeting. Read more.

I am grateful to have yoga and meditation in my life to heal physical, mental, emotional and spiritual challenges. One thing for sure is that they are not quick fixes. Time, consistent practice as well as guidance from a trained professional are all necessary to get results.

I would love to hear about your experiences. To see if the work I do is right for you, schedule a wellness chat.  #meditationworks

Does Meditation Increase Flexibility?

Original Painting by JAM

While meditating the other day, thoughts of a dear friend came to me as well as an imagine. I painted the image and knew I had to give it to my friend. 

Listening to my gut over the years has proven fruitful. Answers to questions, new creative ideas and unexpected surprises as well as emotions, body sensations and things I need to do come to me while I sit.

When I first started meditating, it took all of my effort to stay seated without fidgeting. Eventually I felt comfortable and could focus for short periods. I would ask questions yet I couldn't sit long enough to receive an answer. I would receive answers in my sleep, yet not in my meditation.

Eventually I began receive answers or possible solutions to problems while sitting. I meditate with a notebook close by so that I can jot things down before I forget.

So does meditation make your mind more flexible? Yes. Those of us who have been stuck in our thinking find we can see other's points of view and different ways to do things over time.
Does meditation have a multitude of benefits? Yes. So many they have their own post.
Has it been show to change the brain and ward off aging? Yes. There are also many studies that show how the brain changes in long-time meditators.

Often I am asked about how to meditate regularly. As with any habit, it is a practice. There is no perfect way to meditate. You need to find what works for you and do it. There are many resources available on the internet. How do you know if they're good? Well, try out some of the free ones. I have found working with a teacher to be the most effective way for me to develop a regular practice. 

There are a lot of things that meditation is NOT--watching TV, listening to music, etc. The idea is to have a single focus and to eventually become one with what we are focusing on.

Salt Lake City folks, I offer meditation the first Wednesday of each month at MyBusinessBar, 4535 S 2300 E. Register.

If you'd like to hear about what's up with me, sign up here. I offer local meditation classes and will be offering an online meditation course in November of this year.

If you're interested in working with me further, grab a complimentary call.
Let me know how it's working for you.
#meditationworks

How to Make Decisions: 5 easy steps

Every day we are responsible for making many decisions. Some decisions are more important than others--meaning some affect who we are, the people in our lives and can be life-threatening or life-enhancing. 

No matter what--ALL of our decisions though affect how we feel!

What if you could make decisions that were best for you, on your purpose and that would lead you to the life you always dreamed of?

5 Easy Steps to Make Decisions
1. Ask your question out loud. It's important to speak your words--even if it's inside your head. Write them down if you need to clarify them. 
2. Clarify your options. Use a PRO and CON list if needed. Say your options out loud. Notice how your body feels with each answer? Does it feel light or heavy? Do you feel good? Sometimes when fear pops up, we think that's a no. That isn't the case. 

Live Workshop

3. Will this choice lead you where you want to go and how you want to feel? Are there any consequences?
4. Make your choice and do it.
5. Look at the results. Evaluate. Would I make this decision again?

It's not always easy to make decisions. I have loved using the Desire Mapping Process created by Danielle LaPorte so much so that I became a facilitator. 

Why? In the past, I used this decision-making process and it worked. What was missing that I never thought about how I wanted to feel once I reached my goal. Listen to me talk about DM.

Now that I know how I want to feel once I reach my goal, decision making is that much easier.

I am offering a Virtual Workshop to go through the Desire Mapping Process with me live. For more information you can click here. If you have questions, please schedule a Complimentary Call here.
I'd love to hear about your decision-making process.

Quick and Easy Power Snacks

Any time of year I like easy-to-make, nutritious snacks, but I appreciate ease more so in the summer. 

Here are some of my favorite, no-cook, protein-packed snacks.

They are not low-calorie, yet every calorie is filled with nutritious goodness.

I'd like to say my kids love them too, but they don't. 


Chi, chi, Chia Pudding
1 c water, coconut, or milk of your choice
1/2 c nut of choice or shelled hemp seeds
4 pitted dates
1 t vanilla
1/8 t salt
3-4 T chia seeds
Blend all ingredients except chia seeds quickly. Pour mixture into container you are going to store your pudding. Stir in chia seeds. Cover and refrigerate. Stir occasionally. The seeds will plump up within a couple of hours. You can add extra liquid to the consistency you prefer. Enjoy! It keeps for a day or two. After day two, I'm not crazy about the texture.

This quick easy and nutritious snack comes from my friend Heidi O.
Date-nut balls
1/2 c walnuts, 1/2 c pitted dates with 1/2 t pumpkin spice combined in a food processor until still chunky.  Roll into balls and chill.

Sun Ball kind of Sweeties
1/2 c and 2 T toasted (lightly salted ok) sunflower seeds
1/2 c unsweetened shredded coconut (plus some extra to roll balls in)
1/4 c ghee or sunflower butter
3 T maple syrup
1 t vanilla extract
1/2 t coriander
1/2 t cardamon

Grind sunflower seeds to a coarse meal in food processor.  Mix all ingredients in bowl.  Roll into 1 inch balls.  Roll in extra coconut.  Chill.

Adapted from, The Ayurvedic Cookbook, by Amadea Morningstar
Sunflower Seed Balls

Make 'em, eat 'em, enjoy!
I'd love hear about some of your yum and easy summer snacks.

Energy: How to Expand and Reduce

Energy is the ability to do work. Most of us talk about our energy level--we're jazzed, tired, fired up, lethargic. What we eat, what we do, how we sleep and think affect our energy level and our ability to do work.

In a yoga practice, we look at the result we want as we create a practice. Generally we are looking to connect to ourselves and have balance in our body, mind and life. 

Do we want to feel more invigorated and awake? If so, we create a brahmana (to expand) or energizing practice. If it's an evening practice or we're really stressed, we may need a more langhana (to reduce) or relaxing practice. 

We all come to yoga for different reasons-no reason better or worse than another. What I'm asking you to consider-is the yoga practice you're doing the right one for your body's needs?

If you are stressed, over-worked, and you are physically active, you might need a quiet, introspective and slow practice with fewer asana (postures) and more pranayama (breathing) or meditation. You might not find that appealing. If you have sedentary lifestyle and are on the depressive side, you might need a bit more movement and rigor in your practice. Many of us need a bit of both.


Yoga is not one-size fits all.

So how do we know which practice suits us? Have a session with a trained teacher. 

What if we go to yoga at our gym because it's affordable and convenient? That's great. Keep doing what works for you. I'm a firm believer in, "if it works, don't fix it." We need to find what makes each of us feel good and what reduces our stress level.

Remember too it's very HUMAN to not want what's good for us. Sound familiar?

When I was thinking what to call my business, the idea of Every Body being different kept going through my mind. We have different shapes, needs, likes and yet yoga is good for all of us. We just need to find the right teacher and type of class or personal practice that works for us.

Our needs change over time as well. What I did in my 20's, 30's and 40's, no longer works or appeals to me. I have different needs. 

There are so many teachers and classes available. Keep looking until you find one that fits. Also consider having a private consultation. Having your own personal practice that you can do in the privacy of your home when it's most convenient that is made for your specific needs is priceless.

If you'd like to chat about your needs and possibly work with me, schedule a complementary wellness call.

Have a great day and keep doing your yoga. Let me know if you have any questions.

Natural Beauty Basics Yogastyle: a How to

Discipline and routine haven't come easy to me, yet there is one area I don't stray from, my daily skin care. As a teen, I spent lots of time in the sun, with lemons, baby oil, iodine, and a salt water spray, attempting to tan. Before too long that I wanted to care for my skin more than I wanted to tan--vanity may have played a role here.

It's not just about having soft, healthy skin; it's also about feeling good inside and out. Granted genes play a part in the qualities of our skin, I thank my Sicilian mom for a bit of that. At 70-something, she has amazingly smooth supple skin.

What I do

• Eat healthy, organic, fresh, seasonal foods including my favorite Beauty-Enhancing Smoothie
• Whole Foods Cleanse 2 times per year
• Skin Cleansing: I use no or little soap on my face. I use oil (coconut or sesame, depending on the season) to remove makeup. My face cream and serum are handmade by people I know with organic ingredients and love. I use a rose or lavender water spray as a toner and to freshen up throughout the day.
• Facial Massage and Abhyanga
  
• Daily Yoga, Chanting and Meditation Practice. I use a slow, breath-based practice appropriate for my needs.
• Daily short, vigorous walk with my dogs
• Keep stress to a minimum (what I can control)
• Sleep at least 7 hours (I sometimes nap, which I never let myself do in the past.)
• Keep toxic chemicals off my skin and out of my diet
• Drink water and herbal tea (I do enjoy a nice cup of coffee, too.)

There are other routines I follow throughout the day. The ones listed above are the ones attributed to skin health. Thanks for reading everyone. If you're interested in working with me privately, please schedule a Complimentary Wellness Call.

I'd love to hear your take on keeping your skin care natural as well as any other wonderful products you know of.

PS-My practices and lifestyle have changed with age and need. Yogic practices are specific to physical, emotional, mental and spiritual needs.Truly it's not one practice fits all.  

How Messages Confirm

As I sat down to write yesterday morning, a sweet, yellow finch began to peck at my window. I looked up the significance of finch in North American Folk lore and read that finches signify- joy, energy, simplicity and enjoying the journey. The message was clear for me, enjoy the simple things in life's journey, those things that energize and bring me joy.

Reading signs or messages can be a bit of a challenge especially if we're not use to interpreting our thoughts, feelings and those synchronistic events.

You may be wondering what this has to do with yoga.

The busy-ness of many people in our technological society, interferes with our innate knowingness, our connecting with ourselves, quietly each moment, each day.

Yoga and meditation give us the opportunity to slow down, to recognize thoughts and feelings and to decipher each experience in a given movement.

Let's take a look at our chakra of will, the manipura-gem chakra, for a moment. Place your hand on your solar plexus, just under your rib cage and 4 fingers above the navel.

To connect with your gut feelings, you can sit quietly for a few minutes each day with your hand here. The seed sound for this chakra is Ram, pronounced rum. Softly repeat this sound with your hand on the chakra. Then, listen. What do you feel? What do you hear? Taking a few minutes each day can help you reconnect to

I can recall numerous accounts of knowing throughout my life. The difference for me now is that I listen to them. If I am unsure, I wait until the message is clear. I look for a confirmation from my body. Some of you may receive your confirmation in another way. I am very kinesthetic and I use my body for a living. The most important part is to take a few moments to be quiet each day.

If you are interested in delving more deeply into your feelings, you might check out my Virtual and Local Desire Mapping Workshops. 

I'd love to hear about your experiences, your ways of knowing and other ways you connect to yourself.

No Need to Fear Mercury Retrograde

Some of my friends were freaking about about Mercury, the planet, going retrograde. I kept hearing, "Oh, it's Mercury's fault," when things didn't go right, especially with electronics. For me, it's a time to slow down, reflect, watch my dreams, and be patient.

Personally, I found myself unable to write for 2 weeks. Normally writing is a non-issue for me. Now that Mercury will turn direct on June 11th, we will all find ourselves gushing with new ideas and being able to talk about them.  

I woke up this morning determined to get a few posts and emails written, and sure enough, it's happened. 

Mercury goes retrograde three times a year. Historically according to the Farmer's Almanac, it is a time of delay, confusion and frustration as well as a time of heightened intuition. 

Larry Schwimmer at HuffPost, writes about the many positive things that happen during Mercury Retrograde. 

1. Finding Lost Items 

2. Hearing From People in Your Past 

3. Hearing From Old Clients or Employers 

4. Finishing Old Projects 

5. Polishing Up a

Great Idea

6. Running Stress-Free Meetings

7. Discovering Problems You Can Finally Fix

8. Learning the Truth 

9. Corruption is Exposed 

10. You'll Laugh More

You can find his full article here.
It would be great to hear any stories of how things worked for you throughout the last 3 weeks. Post below!
#MercuryRetrograde

Isvara Pranidhana: Surrender

White Tara

Over the last 4 weeks I have discussed the niyamas, the second limb of Patanjali's ashtanga yoga. The 5th Niyama, ईश्वर प्रणिधान: Isvara Pranidhana, which means surrendering to a power greater than yourself. 

Some students struggle with the term God. I remind them that it can be nature (look at the power of the ocean, lightening, wind), it can be the class or a group of people (any number greater than one is greater than our ego flying solo), or you can think about being the best that you can be (greater than who we might be on a stressful day).

According to TKV Desikachar, isvara pranidhana means, "Reverence to [a Higher Power] promotes the ability to completely understand any object." By giving ourselves or surrendering to something greater than ourselves, we are able to understand ourselves, others and situations that we might have struggled with in the past.

We develop focus and faith. Sometimes it seems that we do not reap the benefits of a practice as quickly as we'd like. Yoga is a gradual practice. As we cultivate our practice, our lifestyle and our lives, change is many times subtle. 

Yoga is not a band-aid, at least not for very long. Continued practice brings us to a deeper, subtler place. We must also be diligent. If I let a practice go, my old ways eventually show up. I am not suggesting that our practices don't change over time because they certainly do and should.

How can you begin to connect to your Higher Power and let go of your ego?

• If you have a spiritual practice, you might begin there.

  

  happyubloggityblog.files.wordpress.com

• Sitting 5-10 minutes per day and focusing on your breath. If you're not sure of how to sit and you live in the SLC, UT area, join me for an introduction to meditation, June 3rd, 6-8 pm, Bliss and Baklava.
• Reading spiritual or inspiring literature first thing in the morning or right before bed.
• Recite the mantra ॐ OM (according to TKV, OM means isvara). The more you recite OM, the closer you will come to your Higher Power.
• Focus on a picture, statue or image of your Higher Power or something that has the qualities of your higher power (moon, ocean, mountain).
• Use a word or sound, a mantra, from your religious or spiritual upbringing that has meaning to you. Repeat it aloud or silently.
• Dedicate your asana practice to your Higher Power.
• Let go of judgement and criticism in your life and in your practice.

Thank you for reading about Surrender. For many of us, surrendering makes us vulnerable. A dear friend told me many years ago that to be vulnerable, makes us stronger. It has taken decades for me to understand and feel her words.

I would enjoy reading about your practices and experiences with surrender and with a Higher Power.

Svadhyaya: Self-Study

JJ-reading on beach, my fav place to be

My journey within actually began before I started my yoga practice. I was stressed and self medicated, and I was looking for a way to move through life more peacefully.

Without substances of course...

The fourth niyama of Patanjali's 2nd limb of ashtanga yoga, svdhyaya, self study, is a practice, a deeper look within, that takes time. The movement within can take on a variety of patterns and no one way is wrong.

When I found Richard Hittleman's Yoga 28 Day Exercise Plan, I started to have glimpses of peace inside my body. It would be many years before I found some peace of mind.

Many people today and over all of our human existence have wondered why we are here on this planet, at this time, under these circumstances? What it my purpose? Is there life after death? Why does it matter? Self study gives us an opportunity to answer these questions for ourselves. 

"The mind's first step to self-awareness must be through the body." George A. Sheehan

I have had many amazing teachers throughout my life. Some I've paid for, some where young, some had four legs...Teachers guide us, yet we still need to do our work.

"People need to know that they have all the tools within themselves. Self-awareness which means awareness of their body, awareness of their mental space, awareness of their relationships-not only with each other, but life and the ecosystem." Deepak Chopra

Many of us begin on our yoga path with asana. The body is tangible. It follows our commands more readily than our mind does. Some whom begin on the path desire to move deeper. Some move on. Grow or go.

What are some ways to begin a practice in svdhyaya?

• reading inspirational material-religious, inspired, spiritual
• mantra, repeating a mantra (my favorite)
• meditation-focus
• journaling
• studying
• any type of mindfulness practice--staying in the present moment

Some other things to consider as we venture into the self:

We must observe our behavior and our thoughts.

Reflect on what we see. 

Seek counsel when needed--when we cannot see what we need to see.

Change what does not work for us.

Evaluate the change; does it make a difference?

Synthesize all that we learn.

Be the person we were called to be.

One of the tools I've used most recently for self discovery is Desire Mapping. If you are interested in learning more or joining me for a retreat, read on.

I'm interested in hearing about your stories of self-study. Yes, they are personal and those are the ones we learn so much from.

#niyamas #svdhyaya #desiremapping

Tapas: Heat Generated by Discipline

Continuing our discussion with the 2nd limb of Patanjali's ashtanga yoga, the 3rd niyama, tapas, which literally translates to discipline from the sanskrit root tap or heat, is the niyama most of my college students connect with. When they first read TKV Desikachar's description of tapas in The Heart of Yoga, they tell me they can relate to working their bodies.

It's much more than working your body, tapas is creating heat or fire through discipline. When we commit to a practice, be it asana, meditation or eating clean, we are transformed by following through and getting it done. Patanjali tells us that we can burn away impurities through practice, which then makes room for a spiritual connection to ourselves, to others, to a power greater than us.

Discipline is not beating ourselves up because we skipped a day or fell out of practice. Discipline is picking up where we left off, supporting another in their practice, and showing up. Practice is not perfect. TKV Desikachar also warns against using tapas a denying the self or as punishment. Tapas is a choice that we make to be healthy and to rid our bodies and minds of impediments to moving ahead.

Through our discipline we create change. This change propels us forward to want to do our best in the moment. I see it often in my students who are so inspired through their yoga practice that they want to teach and share with others what they've learned.

Setting up routines and doing them repeatedly is discipline. As with any skill, the more we do it, the more we want to do it. Discipline sets us free. Think of brushing your teeth. Most of us could not leave the house with if we have not brushed. It's much easier to continue with a practice than to stop and start repeatedly.

I've worked with successful athletes and professionals in my practice. One thing that is common in them all is the commitment to do what they need to do. Many times they come to me because they are challenged with committing to other aspects of their life especially focusing the mind. One might think if you are disciplined in one area, it will transfer to other areas in life. For some this is true, for others, this is not the case. 

The body for some is more tangible and easier to manage. The mind, well. We all know they are intimately connected--you cannot change one without the other. 

What can you do?

• Observe your habits-I like journaling for this.
• Choose 1 or 2 habits you'd like to change.
• Start slowly-meditate for 5 minutes a day, give up soda, take a 15 minute walk or yoga practice at lunch each day.
• Commit to a time period-one month.
• Do it.
• Evaluate how you feel. 
• Continue with the practices that serve your body and mind.
• Slow and steady is the way to create lasting change.

I'd love to hear about how tapas -- transformational heat generated through discipline -- has changed your life! If you are interested in support for changing a habit, sign up for a 20-minute complimentary wellness chat.

#tapas #niyamas

Santosha: Contentment

Today, let's explore the 2nd niyama from Patanjali's 2nd limb of ashtanga yoga, santosha or contentment.
Happiest with some sweet treat in each hand as a child, I wonder how much I've changed in my search for joy and fulfillment. 

What is it that makes us content? Being okay with how we how things are in our lives? Spending time with loved ones, nature, ourselves? Accepting our lot? Each of us yearns for inner peace.

संतोष santosha literally means completely satisfied or content. In fact, in this state, we are so content that we desire nothing else. According to TKV Desikachar, when we are focused on what we have, we are in the moment. When we are focused on what we don't have, we are not in the moment.

If we yearn, we are not fulfilled. Society tells us do, strive, more, bigger, faster, keep moving, never settle. 

Overcoming through Mindfulness: What can we do?

• Do the footwork towards a goal and let go of the results.
• Maintain an attitude of gratitude.
• Being calm and content does not mean we are bored.
• Literally, stop and smell the roses.
• Focus on your breath. Breathe deeply again and again.
• Listen to children, partners and older people.
• Look into people's eyes when you are talking to them.
• Don't text or read your phone while walking or driving.
• Show appreciation for small kindnesses.
• Greet your postal worker, bagger, and others you might overlook.
• Spend time in nature.
• Turn off your phone in the evenings or during meals.
• Sit quietly for 5 minutes each morning.
• Schedule your day so you don't have to rush.

Patanjali's Yoga Sutra 2.42  संतोष अनुत्तमः सुख लाभः santosha anuttamah sukha labhah tells us that if we are content with what we have, we will be joyful. From this state of mind, we will be able to move on to deeper yogic practices. It is possible as a yogi entrepreneur, mom, partner, friend, daughter, etc. to be and feel gratified in each and every moment.

I'd love to hear what you do to be mindful, in the present moment and content. Thank you for reading.

Saucha: Yogic Purification

pascimottanasana

The 2nd Limb of yoga, the niyamas are personal practices or behaviors, saucha (purification or cleanliness) is the first.

In previous posts, I focused on the 1st limb of ashatanga yoga, the 5 yamas are ethical practices or behaviors, ahimsa, satya, asteya, brahmacharya, and aparigraha. 

So what was Patanjali (sage who wrote down the Yoga Sutras) referring to regarding being pure? Well, we can initially look at our bodies and our minds. I have written and talked a lot about eating clean and meditation. 

Asana (yoga postures) and Pranayama (breathing practices) are yogas main ways to purify the body and to begin to cleanse the mind so we are then able to do some of the deeper subtler practices that require concentration.

What are some other things we can look at for purification?

Fresh dandelion greens

• what we eat
• the air we breathe
• the music, movies and books we consume
• the people we engage with
• the space we work, live and drive around in
• the clothing we put on our body
• the work/service we do in the world

I used to think that it didn't matter which movies I watched, but now after years of viewing a variety of genres and observing how I feel--as well as watching my teenagers, I know, garbage in = garbage feelings. It is the same, when I eat poorly, I feel poorly. When I have piles setting about my home, I can't work as effectively as when my space is tidy. When I am around energy-draining or angry people, I feel horrible.

What are your experiences? What are you will to change in order to feel better and truly have what you want in your life? I'd love to hear.

When You Shine, I Shine!

Photo by: Ethan Eng-Tow

Spring is here. The sun is shining, and the flowers have blossomed. I sent my son out to take some pictures and you can see some of the results. Pretty amazing! 

I love watching my kids, my students and people in my life shine. How can we shine AND celebrate those shining around us?

Photo by: Ethan Eng-Tow

I ask this question because I have heard and seen people tear down successful people-no matter how small the success. My friend, Marty L., called this "Kill the King." I didn't understand the implications or seriousness at the time. I sure do now.

• When people in our lives do something great, acknowledge them privately and publicly. I know you're thinking, "enough of posting pics of our kids wins on FB." Yes, some of us over do it, yet it's still important.

• Know that when someone else is successful, it means that YOU can be successful as well. There is room in the world for all of us to SHINE.

For more 

• Share your own accomplishments. Many of us have been taught that we need to be modest. And, yes some of us go to the other side of the pendulum when we first start, yet we need to show others what is possible in our world. Be an inspiration to others!

• My success is your success and vice versa. Don't worry about people copying you. Most of us are ethical and follow guidelines for sharing information. Of course, this is a whole other post. "Imitation is the sincerest form of flattery." Charles Caleb Colton

• Many times when we are successful, we have had a mentor, friend, colleague, who has supported us. It's crucial to let them know they have helped us and the fruits of their help. It's a way of paying it forward. My cousin, Sandra C. explained to me the hitchhiker theory when I was a teen. She helped me with my education and told me some day, I would help someone else and I have.

So, don't be afraid to Shine. Shine is my Word of the Year. A habit I learned from my mentor, Christine Kane. I will do my best not to Shine all over you ;-)

I would love to hear your Shining stories.

3 Ways to Put Some SPRING into Your Yoga Practice

Pear Blossoms

Coming out of our winter funk is always a bit of a challenge. Many of us notice our Spring clothes are a bit tighter, our movements slower and our food does not support the warmer weather.

3 Ways to Put Some SPRING into Your Yoga Practice:

1. Start moving more. Whether you are walking, biking, swimming, or adding some more rigor to your yoga practice, now is the time. The human body was meant to move. Many of us have sedentary lives. Small amounts of regular, gentle exercise is best. You might check out my 7-minute video to get your blood pumping.

2. Start to lighten up your diet. Notice which foods you are attracted to. This is the time to do a Spring cleanse, eat raw fruit and vegetables, and let go of the foods that weigh you down literally and figuratively. Check out my post on Eating Clean for more ideas.

3. Take up a breathing practice or grow the one you are working on. You might add pranayama (breath work) into your asana practice. I suggest Ujjayi (oo ji e) breathing, which is energizing and a bit warming. 

Start by placing your hand in front of your mouth.
Breathe into your palm as if you're fogging a mirror. Now, take your hand away and continue to breathe in that manner. You can begin by using Ujjayi on your exhale and then add in the inhale as you feel more comfortable. As with any yogic practice, it is best to receive instruction from a certified instructor.

A breathing practice can also be developed through chanting. You might work with a mantra (usually we get these from a teacher), but you can use one you resonate with from reputable source. You might start with the sound Om or another favorite of mine is the sound Ah. See which feels best in your body and mind. 

Either of these practices will help to lengthen your breath and increase your energy level.

If you're in Salt Lake, you might consider checking out an Introduction to Desire Mapping with me this Saturday, March 28 from 1-4 pm at Mindful Yoga Collective.

I'd love to hear how you do with any of these practices.
#Happy Spring!