Author: nadjalalvani

Mindful Monday: Meditate and Feel Great!

Hey, Mindful Ones!

I’m so happy that more and more people are practicing meditation as they continue to reap the benefits of this life-changing practice.

Meditation is a habitual process of training your mind to focus and redirect your thoughts.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns and even increased pain tolerance.

Other benefits include:

*Reduction in stress, anxiety and tension

* Increases immunity

*Lowers blood pressure

*Contributes to an overall sense of well-being

So what are you waiting for? Set your timer for just five minutes today and watch your thoughts as you feel tension and stress melt away.

Let’s make it a great week, friends!

Mindful Monday: May 2019 Pose of the Month Parivrtta Surya Yantrasana or Compass Pose

Hi, friends! Happy May!

Our pose for May 2019 is Parivrtta Surya Yantrasana or Compass pose. It’s also called Sundial pose.

It is a deep and twisty shoulder, hip and hamstring-opening seated pose that requires a great warm up and a good sense of humor!

After a thorough warm up of hips, hamstrings, shoulders and spine, here’s how:

  • From a seated position extend your left leg long in front of you, round your spine a bit, and take your right knee into right elbow and right foot into left hand. If there is more space, wrap arms around shin and slowly, as it feels good, bring spine upright. Breathe for 5 deep breaths. (If you want to rock shin left to right like rocking a baby, that is also great to loosen up the hip joint.)
  • From shin cradle, take right hand to right ankle, and take left hand over your head and to the outer edge of your right foot. You can use your strap here! Round your spine and shinny your right shoulder underneath your right knee. Start to lengthen spine as it feels good, and breath for five deep breaths.
  • From here, release your right hand to the ground, fingertips facing away from you, soften right elbow as much as you want, and start to poke your head under your left shoulder.
  • Start to lengthen right leg to any degrees that feels good, and breathe there for five deep breaths.
  • Now repeat on the left.

Mindful Monday: Spring Cleaning of Your Soul

Good morning and Happy Monday, dearest mindful ones!

My goodness, this weather is out of sight!

It gets you up and moving and out and about! I hope you were able to enjoy this gorgeous spring weather over the weekend.

Time for some spring cleaning of your soul! Let’s take inventory of where we are and get rid of all of the heaviness we no longer need. Isn’t it so satisfying when we purge and shed and scrub and polish new life back into our homes? Imagine how that will feel with your life!

My spring cleaning is next level this year! My son is graduating and turning 18 and I’m moving all – And it’s all happening on a single day: May 24!

Wouldn’t it be great if it was as simple as just sweeping through everything and purging? It would be amazing if I could just hit the suspend emotions button and get rid of all of my son’s childhood memorabilia. Well the physical act is in fact the easy part! It’s navigating our attachments and emotional needs that get all tangled up with all of the stuff in the garage!

So our spring cleansing becomes the greatest opportunity to look within and see where we need some inner soul cleaning. As we declutter our tangled emotions and release fears and past narratives, it becomes easy and so satisfying to clear out the physical manifestations of our cluttered souls.

First, start with the physical. Your actual physical body. A three day juice fast is on tap for me this year! I’ve never done one before! I’ve always had 1 million reasons about why I love to eat too much to do a juice fast. I’m ready this year! You may like to do one as well. Or perhaps you just decide to give up some of the more heavy, starchy foods that have been a staple of your winter diet. A few days without processed sugar or heavy animal proteins is a great gift to body and soul! It creates more clarity in your mind and life.

Next, take inventory of how you spend your time. Your time is your greatest wealth. Unlike money and material things which come and go and are readily accessible in our society, your time is finite and non renewable. You cannot ever get it back! Check out how much time you spend on social media. And how do you feel after you squander an hour seeing what Becky from third grade had to eat for lunch and how horrible/wonderful her boss/husband is? Social media definitely has a purpose in life – are you using it for the wonderful tool that it is to keep connected with loved ones and find inspiration? Take inventory of your friends list, unfollow or defriend those who don’t elevate you!

And that’s just social media. People come into your life for a reason or a season. Perhaps this new season helps lighten your load of the energy vampires in your life. Or those who are convenient but not really bringing you joy. Take a look at those who you invest your actual time with. How do you feel after interacting with them? This one is all about energy. Does your energy flow and vibe higher? Or does it feel heavy and trigger unhealthy behaviors and reactions?

Nature is literally a master class in self-love, self-help and self-improvement. And we as human beings are an integral part of nature! Yet we go through great trouble and time and expense to shelter ourselves from it! Huge homes, HVAC systems, expensive coats and boots. Put down your phone and other devices, and spend some time outdoors. Breathe in deeply (be mindful if you have allergies). Do some earthing. Close your eyes and feel the warm sun on your face, listen to the symphony of the outdoors and feel the buzzing of nature. You are an important part of this planet’s ecosystem!

Now, focus the next few moments on recapturing your post-yoga feels. And then think about how it feels when you’ve done three classes a week. How does your life flow when yoga is a consistent part of it? Have you been practicing? Are you making time for yourself? Especially as the weather warms up, it will be very tempting to skip out on a practice to go sit outside and have a nice beverage. Recommit to yourself and to your practice this season!

In this quieted space, revisit your new year’s resolutions or affirmations. Have you accomplished them? If so, great. ✅ Time to create new focal points for your growth. If not: is it something that is still relevant to you? Have you made progress? How can you reframe or freshen up your approach?

After taking inventory, ask yourself what am I most looking forward to this season? Where do I want to effect some shifts? Take a moment to visualize yourself living at your highest and best. What do you suspect you must purge in order to get there?

Our ultimate pursuit in life is to feel happy! All efforts that we take in life our ultimately to reach that elusive state of happiness. As we declutter our souls, we’re creating a new space for happiness to flow within.

We start to see we won’t find it in the external: more and more and more makes us less and less and less.

What are some of your soul cleaning rituals this time of year? I’d love to learn more!

Make it a great week, friends!

Mindful Monday: Yoga and Your Immune System

Good morning, mindful, healthy ones!

Although the crux of cold and flu season is behind us, we may still be susceptible to some of those pesky viruses. What’s the best prescription for a healthy immune system?

A consistent yoga practice partnered with a clean, well-balanced diet filled with tons of fruits and veggies, staying hydrated and getting plenty of sleep are exactly what the body needs to thrive and stay healthy!

When we are stressed and anxious and tired, our immune system is compromised. Yoga helps lower stress hormones that suppress the immune system, while also conditioning the lungs and respiratory tract, stimulating the lymphatic system to oust toxins from the body, and bringing oxygenated blood to the various organs to ensure their optimal function.

I often claim that yogis rarely get sick and even boast that I never get sick!

Well. I did recently come down with a nasty cough! What makes us sick is when the immune system is compromised and we are unable to fight off all of the daily viruses and bacteria that we normally encounter.

As a full-time yoga teacher, I come in contact with hundreds of students each week; and I practice in several different studios with dozens of different people as well. My goodness, I even step in people’s sweat and touch sweaty bodies on the daily!

So it is very easy for me to trace back and see where my immune system became compromised!

First of all, I never claim to be “sick.” I am a very healthy and strong. But my immune system was compromised and I caught a bug. See the distinction?! 🤪

I know it is from all of the external activities happening in my life: my son graduating from high school and turning 18 on May 24, which is also the week I am moving! Those additional responsibilities coupled with eating a less than ideal diet and not getting enough sleep were all that it took. My self-care routine was relegated to the backseat in my life, and my body and my mind rebelled!

Which raises an important question: should I practice hot yoga when I am sick?

It stands to reason that taking a heated vinyasa class will sweat out the toxins and quicken the immune system’s ability to fight off the body’s invaders.

But we should also consider the possibility of infecting those around us! And how important it is to rest, hydrate and rest some more while under the weather.

Ultimately, only you know your body; and if you listen carefully, it will tell you exactly what it needs.

Some guidelines:

If you have a runny nose and head congestion, you can probably practice. If you have a fever, aches and pains, or anything that originates in your lungs, your body will do best with rest, liquids and healing foods that soothe and nourish rather than tax your body.

Basically, if you have a cold and you’re not contagious, get back to your mat!

But if it’s something bigger like the flu, your best bet is to rest!

Remember it’s OK to be exposed to germs; in fact we simple can’t escape it! This gives the immune system the opportunity to do it’s job. But we must support our immune system by taking good care of the body and mind. Releasing stress is an immediate boost for your immune system!

What are some of your self-care rituals to staying healthy? Does it include essential oils or other natural remedies? I’d love to hear from you!

Enjoy this beautiful, rainy day, friends! Mother nature is giving you an opportunity to slow down and take care of yourself today.

Have a great week and I’m back to my regular schedule this week! See you on your mat!

Mindful Monday: Lifelong Growth

Happy Monday, dear ones!

I’m writing from Baltimore, Maryland where I’m with my son on his last college visit before he makes his final decision.

I’ve learned the most about how to be a better human being from my son. When he was younger, I learned the true meaning of unconditional love. I learned patience, compassion and how to slow down. (I am still working on all of these things!) I’ve also learned about soccer, Pokémon and Super Smash Bros.

Over the last couple of years, I’ve had some crash courses on respect and boundaries. On fading into the background and how to not breathe in any way that could possibly embarrass a teenager.

And now I’m learning from my son the importance of taking your time when making a big decision. I tend to make snap decisions based on my instincts and gut feeling. My son is methodical, logical, deliberate and so unhurried!

May 1 is the deadline to declare which college you have selected, and well, it’s April 22, and he is as calm as the Dalai Lama while meditating.

The lesson here is that we are all constantly learning and growing. And our roles as student and teacher are interchangeable in all of our roles and relationships.

Our biggest learning moments are disguised as challenges, threats to our egos and in our failures.

Each moment we are moving closer or further away from growth. Stagnancy is the opposite of growth. We see this in our practice, as well. We become stagnant when we lose our beginners mind and we think we have all the answers. We forget that we can learn something from everyone we meet!

What will you learn today? Who will appear in your life to teach you something?

Keep your eyes and ears open and your mouth closed! <<< another one I learned courtesy of my son!

Have a great, learning Monday, friends!

April 2019 Pose of the Month: Parivrtta Hasta Padangusthasana: Revolved Extended Hand to Big Toe Pose

Our lovely student Zoe Justh embodies our pose of the month

Happy, happy April, dearest yogis!

Our April pose of the month is a big one! Parivrtta hasta padangusthasana or revolved extended hand to big toe pose.

Here’s how!

1 Start Revolved Hand to Big Toe pose from Mountain pose at the front end of your mat. Shift your weight into your right leg, finding all four corners of the foot and lifting energetically up through the sole. Begin drawing the left foot away from the floor while finding your balance.

2 Once you’re balancing on your right foot, draw your left knee into your chest. Take your time to breathe here, lengthening the spine and strengthening your standing leg. Use your index and middle fingers of your right hand to hold the big toe of your left foot. Continue rooting down through your tailbone as you start to extend out your left leg. The left thigh should be parallel to the floor and your spine should be perpendicular.

3 Reach through your heart and broaden across the collarbones to counter the tendency to slouch forward when extending the left leg. Take your left hand to your hip, level your pelvis, then begin to reach the hand toward the back of your mat. Deepen the twist by rooting the femur of your left leg into the hip joint as you draw your right ribs forward.

4 If you can remain balanced, slowly start to move your gaze back towards your left hand. Do this movement slowly and intentionally to avoid losing balance. Hold this pose for five to ten breaths before untwisting and slowly lowering the lifted leg down to the floor. Stay in Tadasana for a few breaths before repeating on the other side.

Mindful Monday: Checkpoint

Good morning, mindful ones!

Have you ever heard the saying, “How you do anything is how you do everything”?

Let’s look into that one as it applies to the weather.

How did you react to the big snow we had yesterday? In the middle of April?

Did you immediately act shocked and dismayed?

Did you start to complain and say how unfair it was?

Did you feel victimized and that you couldn’t take it anymore?

Did you wake up pleasantly surprised?

Did you think to yourself: Snow in the middle of April? Yes! Absolutely! It happened last year around this time, too!

Did you acknowledge the sublime power of Mother Nature and admire her work?

Whatever your thoughts were, they created an emotional reaction. They then became your words. You expressed those words to your friends, family and social media platforms.

How we react to random weather events can give us great insight into how we react to all of life’s experiences.

When something happens unexpectedly or in a way that you hadn’t anticipated, you will once again react in a very similar way to how you reacted to the weather.

So you may be thinking: yeah, so what? Which is another habitual pattern of thinking.

Well, it matters. It all matters.

Your conditioned patterns of thinking and reacting create your attitudes, emotions and behavior patterns. Your behavior patterns create your habits and lifestyle. Your habits and lifestyle attract people in your life vibrating at that same energy level. Literally your thoughts, words and actions in each small, trivial moment in life is how you live your life.

And how you reacted to yesterday’s weather, if you look honestly at your patterns, is how you react if someone cuts you off in traffic or doesn’t respond to an email or text as quickly as you’d like.

Are you a victim? Is it easy for others to steal your joy and peace of mind? Do you thoughtlessly give away your personal power every time there’s a little hiccup in your day?

Do you consciously cultivate positive thoughts and energy? Do you practice gratitude? Do you commit to your inner peace and equanimity regardless of what’s happening externally?

The truth is, any moment of any day is the perfect checkpoint of awareness of how we are doing anything in life.

Take moments to pause during your day and check in with yourself: are my thoughts and actions in this moment drawing me closer to my goals or pulling me away? There are only two directions we are moving with each thought and action.

We can’t affect shifts in our lives without awareness of our current vibrational levels. With that awareness, we have all the information that we need to decide whether we are ready to vibe up or if we’re content with our current circumstances.

Have a beautiful, mindful Monday, friends!

Mindful Monday: Level Up

Happy Monday, Mindful Ones!

For me, 2019 has been about leveling up many aspects of my life. My practice. My teaching. My wellness and self-care routines. Reading and writing more. Expanding my knowledge base and deepening my current interests.

With the weather getting warmer and the days getting longer, I am coming to terms with the impending arrival of my biggest level up opportunity, hands down. Leveling up my non-attachment game.

As I write this post, my son is in Providence, Rhode Island on his first of four college visits. He chose to go without his dad or me. Let that one sink in for a few minutes.

I am fully prepared for the next two months to swiftly fly by as he visits three more schools and prepares for high school graduation. And he actually turns 18 on the day he graduates. I’ll let that one sit there for a few moments also.

These days I constantly bring my awareness back to the present moment. Right here. Right now.

And I remind myself that I’ve been preparing for this inevitable moment since before my son was even born. Each milestone that we celebrate in his life is another teeny, tiny act of learning to letting go.

To be a good parent means to prepare your child to leave the nest and fly away and thrive. Everything that we have taught him and tried to nurture within him was always going to be so that he will eventually leave us.

I have been meditating on the Buddha’s teachings on non-attachment. You can only lose what you cling to.

And then I focus so much on what a magical and exhilarating time it is for him. And that it might also be overwhelming.

My role as a parent will never end. But my relationship with my son will level up. Transitioning from parent to mentor and perhaps even friend!

What are some things you’re currently struggling with in terms of non-attachment and clinging?

Each moment of each day, Life tries to teach us. And we can only move in two directions: toward or away from growth.

Let’s always choose growth. And love. Let’s always choose love.

Have a great week, friends.

Mindful Monday: Spring Mindfulness Practice

Happy first day of April, dear mindful ones!

The Spring Equinox has come and gone. As the days are longer and warmer, we tend to get even more busy and active. We are naturally drawn to spending more and more time outdoors.

“Sorrow prepares you for joy”
-Rumi

As the seasons change, so too should our self-care practices, maintaining harmony with Mother Nature. We literally watch as nature and the world around us comes to life!

Use this opportunity to acknowledge your own journey. This is the perfect time to release what no longer serves you and take the first steps towards your goals.

This time of year is all about new beginnings and rebirth. Ask yourself: “How do I want to bloom? What will help me blossom?”  What seeds of intention will you plant to allow for your growth, and what conditions will help nurture this growth?

Of course the image of the flower makes sense for spring. But we often forget that the flower isn’t just a blossom. It’s made of many parts. It’s created by deep roots that have been nurtured in soil and dirt. Without the mess, the flower could not exist.

April is about beauty and looking forward, but it’s also about acknowledging the “dirt” that has allowed for your growth. This includes your pain, sorrow, and heartbreak. These experiences form the base of your transformation: they’re the moments that offer the most growth.

Have a great week, my friends!

Mindful Monday: Day One or One Day?

Good morning, mindful ones!!!

It’s day one! The first day of another round of our 21 day detox.

For the next 21 days, our dedicated yogis will restrain from the following substances:

Sugar (processed and added)

Gluten

Caffeine

Alcohol

Animal products, meat, fish, dairy and eggs = essentially eating vegan for 21 days

On this journey together, we learn to take extremely great care of our bodies, and we experience real, discernible breakthroughs in mind, body and spirit.

Fasting and cleansing has been used throughout the centuries for physical healing and as a path toward enlightenment. Even the fathers of modern medicine Hippocrates and Galen learned that occasionally refraining from food was a proven way to cure disease and heal the body.

And the great philosophers Plato and Socrates regularly gave up certain foods to enhance the sense of physical well-being and to improve mental clarity.

It’s imperative to challenge yourself to let go of certain things you seemingly cannot live without.

All of our mindfulness practices: meditation, yoga, fasting and cleansing allow us to observe the deeper levels of our unconscious mind and uproot deep-seated complexes; current patterns; and fears. We may reveal a deeper sense of clarity within and break from the habit of instant gratification.

Removing these five substances will create space to observe a deeper connection to the role food plays in our lives and how it affects us on deeper levels. We give ourselves the opportunity to break from artificial stimulants and depressants and return to the natural rhythm and flow of the body thereby ending the vicious cycle of self- indulgence followed by self-flagellation.

Keep in mind that there are many ways to practice self-restraints according to our Buddhist teachings.

If you were unable to join our group this round, there are some other behaviors that you can observe and try to abstain from.

Gossip

Judging yourself and others

Over-scheduling yourself

Reacting to every feeling that you have or to the actions of others

Your day one could be anything that you want to observe and improve within your own life. And yoga reminds us that day one can start at any moment of any day. With each new breath that you draw into your body, you can begin again.

How will you use this precious gift of today to improve yourself and thereby elevating the entire universe?