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Mindful Monday: Winds of Change

Good morning and happy Monday, dearest ones!

The winds of change have arrived! This powerful vata, fall energy is the time of big, sweeping transitions!

Let’s take our lead from nature. See how the trees are on their final rally! Preparing their most vibrant and eye-catching colors. Living their best life, leaving nothing undone. Full on blaze of glory.

And they will then be ready to let go. To release every last attachment to the summer; to their beautiful leaves. Their only possessions.

And they will go dormant. Slowing down during the colder, darker months. Gathering energy as they rest, nourish, replenish, strengthen and prepare for the next phase of life. Trusting in the brilliance and knowledge of Nature.

Nature is all powerful and all knowing. How foolish we humans are as we continue to rally against the inevitable. Our human egos believe that we know better and that we can do better.

As we prepare to transition, here are some great questions you may ask of yourself:

What are some of my accomplishments thus far in 2019?

What are three challenges I have overcome? What are the lessons I learned from these challenges?

What are three things I’m so grateful for?

What are some things I’m willing to let go of with gratitude and appreciation?

What has held me back from experiencing true growth?

Let this be the starting point! Next week we will work on focusing on various aspects of our lives and growth.

Make it a great week, dearest ones!

Mindful Monday:

Good morning, beautiful mindful ones!

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”

Here’s a short story about life.

There was once a man who had been wounded by a poisoned arrow. And when his family wanted to find a doctor to help him, the man said no.

The mortally wounded man said that before any doctor tried to help him, he wanted to know who had attacked him. What was his caste and where was he from?

He also wanted to know this other man’s height, strength, skin tone, the kind of bow he used, and whether its string was made of hemp, silk, or bamboo.

So, as he wondered if the arrow’s feathers came from a vulture, peacock, or falcon, and whether the bow was common, curved, or made of oleander, he ended up dying before getting an answer to any of his questions. 

How often do we this? Focusing so much on every myriad, irrevelant detail of the past, that we literally sacrifice our future?

Focusing on the past robs us of our ability to fully experience the present, to enjoy every moment of the journey and to appreciate the beauty of life. Through yoga, we continually practice staying present in the moment. To focus, breathe, observe as we empty the mind of everything but right now.

That’s exactly why we practice balancing poses! We are forced to feel the entire body and stay super focused – it’s hard enough balancing on two feet, let alone one!

And most remember, dear yogis, that you are exactly where you are supposed to be in your journey!

Make it the best week ever!

Namaste

Mindful Monday: Sangha

Good morning and happy Monday, dearest mindful ones!

I’m so grateful to be part of the Yoga By Degrees sangha. I’m so grateful for each and every one of YOU! 🙏🏾

Sangha is a Sanskrit term meaning association, company or community.

In Buddhism, sangha has two meanings: 1. A community of Buddhist monastic monks and nuns, or 2. a community of awakened beings.

When I refer to our YBD sangha, I’m acknowledging that you are all my TRIBE! My peoples.

I’m appreciating the fact that through all of my life transitions over the past eight plus years, YOU my dearest mindful one, have walked by my side; grabbed my hand and pulled me when I needed it; kicked me in my booty at times; pushed; cheered and supported me through ALL of it.

And I sincerely hope that you feel I’ve been able to do the same for you.

How lucky are we to have a sacred space to go and hide, heal, cry, laugh and receive love, compassion, support and understanding?!

I am particularly grateful for all of the love, support, wisdom and much-needed advice as I’ve navigated the turbulent years of parenting a brilliant, talented and very stubborn (not sure where he got that from!) teenager!

And yesterday was a successful launch into his brand new, bright, shiny future as a college freshman in Nashville at Vanderbilt University.

It truly takes a village or a sangha to raise a child.

From the bottom of my heart, thank you my dearest mindful ones.

Namaste.

Mindful Monday: It’s So Hard to Say Goodbye

Good Mindful Monday morning, friends!

“Life is a balance of holding on and letting go.”

This has been my mantra this summer, as I prepare to say farewell to my soon-to-be college-bound son. He is a “rising” freshman as I’ve been told they are now referred to.

I’ve been holding on to the preciousness and sanctity of each blessed breath and moment.

And letting go of all of the thoughts of how I could have been a better mom.

I’ve been learning to hang on dearly to memories of all of the laughter and fun and lightness.

To release all of the disappointments and hurts that inevitably happen within a family and a personal relationship.

And to grasp the nuggets of wisdom that result in learning the tough lessons of life.

To hang on to the significance of each “last” before he leaves. Last weekend. Last family dinner. Last Sunday lunch. Last night before he embarks on his new adventure.

And to leave behind the expectations and “shouldas” and “couldas.”

To embrace with gratitude this gift of motherhood.

And to acknowledge that this entire journey has always been about preparing to let go.

To continue to trust in the brilliance of life’s plans.

To relinquish the thought that I ever really had much control over any of it.

To accept in my heart that we all did our best.

And to surrender to the belief that this is exactly how it should unfold.

This morning, I found a brand new park to sit in and write today’s post. It seemed fitting to write my last Mindful Monday before my heart and soul is ripped out and transplanted to another city and state. (Not dramatic at all!)

As I sit on a bench with all the sounds of nature enveloping me, one of these birds flew directly towards me then looped around and flew away! So symbolic. I was completely engrossed in watching the flight. As an afterthought I snapped this picture of that bird with one of his bird friends.

While I am well aware that I’m not the only mother in the history of the world to experience this deep, bittersweet sense of loss; I am definitely feeling connected to every human soul who has, for whatever reason, ever had to say a tough, gut wrenching, totally scary and absolutely necessary farewell.

So when the time comes, I pray for the strength to be able to turn around and paddle away, knowing I’ve done all I can and trusting he will be surrounded with love, support and guidance always.

Mindful Monday: Patience

Good morning, Mindful Ones!

“Patience is not about waiting, but the ability to keep a good attitude while waiting.”

Boy, did I have an awesome lesson in patience on Saturday morning!

I left my house early to take one of my favorite yoga classes. En route, I stopped to get my iced coffee. I buy my coffee from a spot that is a hidden gem – it’s never very busy because it’s kind of off the beaten path.

Well when I got there, I knew right away things seemed odd. There was a long line for the drive-through.

Simple enough. I parked my car and headed in. And that’s when I saw the long line of customers waiting agitatedly.

I caught the attention of my lovely barista Mârché, and she explained that there was only two people working that morning rather than the scheduled four people.

So, I understood very clearly why there was a longer than normal wait. I had compassion for the two girls working, because they were dealing with two long lines of inconvenienced customers.

And still, a well of annoyance, irritation and entitlement kept trying to bubble to the surface. And I kept breathing deeply and reminding myself of the perfectly logical reason why I was waiting. It was definitely a struggle.

And because I frequent that location, and I have had dozens upon dozens of great experiences there, I was able to restrain myself from behaving badly. Lol.

I had to wait so long, however, that I was now in danger of being late for class! Fortunately I had left quite early that morning, which in itself was a tiny miracle. 🤣 Had I left at my regular time, which generally gives me about a five minute window, I would have absolutely missed my class.

So about 12 minutes later (who was counting?) i’m in my car and speeding off with focus and determination to get to my yoga class.

Wouldn’t that be the morning that I caught every single red light? And not just regular red lights; Red lights that literally lasted like two minutes each.

And why was every driver in front of me the slowest in the history of driving?

Again, that hot flame of annoyance began to rise and build! It was growing into full blown road rage. I was clutching the steering wheel and hunching forward over it. I felt my shoulders tense upward toward my ears; my jaw was clenching. I was agitatedly pounding on my steering wheel!

And I kept reminding myself to breathe. That this was most definitely a first world problem. That I had already texted the teacher and she had put a mat down for me. That if I missed my yoga class there was 32 others during the day that I could take.

It was a constant back and forth struggle the entire drive.

I made it to class with two minutes to spare. I dramatically rushed in and got myself set up. I said hello to my fellow students and other teachers. And finally, landed on my mat filled with gratitude and joy.

Sigh. It’s always great to be back home.

Let’s remember together, dear ones, that patience is a sign of STRENGTH and anger is the hallmark of weakness.

Have a great week, great souls! And be so grateful if the universe sends you many, many opportunities this week to practice your patience!

Mindful Monday: Summer is Slipping Away

Good morning and happy Monday, dearest ones!

Summer is slip sliding away so quickly!

And isn’t time such a relative perspective?

For parents with young, loud, messy, high-energy, easily bored little ones, the advent of a new school year can’t come quickly enough!

For one of my dearest friends whose daughter is in her last two weeks of Beast basic training for the United States Military Academy aka West Point, time seems interminable.

For me? I’d love to slow down the clock because my son Julian leaves for Vanderbilt in less than three weeks! Not to mention summer is hands down (legs up) my absolute best time of year!

Thus is our human nature. Trying to cherry pick life’s moments and experiences. Attaching to and desiring what we perceive to be “good” and resisting and averting from what we deem as “bad.”

We can never achieve permanent, authentic happiness and inner peace if we are constantly defining the conditions for it.

I will be happy if he brings me flowers.

I can’t be happy if she keeps smacking her gum.

I will be happy once I can get my leg behind my head.

I can’t be happy unless I get married again.

I’ll be happy if my mother-in-law doesn’t criticize me.

Whether or not these (temporary) conditions come to pass, we can still choose happiness if we don’t expect or depend on them.

Think about why you take a vinyasa class at your favorite studio: it’s awesome specifically because you don’t know what the teacher had planned! You are a student: open, eager and ready for whatever unfolds on your mat! Especially when you first began practicing, right?

It was all shiny and new and challenging and intoxicating. You didn’t second guess the instructor or try to anticipate what was coming up next. You listened, tried, experienced it.

You learned how to try new things.

How to fall. And get back up with a giggle.

You learned how strong you are!

You learned where you had areas and potential for growth.

You learned to breathe

To listen to your heart.

To accept wherever you happen to be on your journey.

And the entire point of yoga is to transpose all of those lessons off of the mat into real life.

So, rather than trying to make time slow down or speed up, we breathe in fully and deeply each and every moment. We trust in the higher intelligence of LIFE. We surrender to being such a beautiful, integral part of the greater universe.

Of course, it ain’t easy! Lol. Where would the fun be in that?!

So even though my heart aches down to the deepest level of my soul, I choose to be happy even during my moments of deep sobbing and panic. To feel grateful that I am able to love on the deepest of levels. To be thrilled for this ridiculously bright and amazing future my son is embarking upon.

To know and trust that of course it is all necessary and amazing and beautiful. All of it. Especially those circumstances that break us down; crack us wide open; leave us feeling raw and vulnerable and tender.

For these are the opportunities for true growth. Here we learn compassion, patience, healing, acceptance, depth of love and letting go.

Each moment may seem to last forever, but they are so precious and fleeting.

And one day in retrospect, you’ll look back and those moments you tried to rush through are the ones that you deeply long for!

One more day of summer break with my son

One more afternoon answering endless questions

One more early Saturday morning of baseball/karate/track meet/practice driving/soccer

One more night filled with loud, silly, messy hungry boys sleeping over

One more weekday night after a long day of work to hear the words: “mommy, will you play with me”

Recognizing on the deepest level there’s no going back for do-overs, I know the next best thing is to stay mindfully aware and present for all of the moments of each day.

So take advantage of the gift of these last weeks of summer! What have you been planning to do? Get out there and make it happen! So when you do look back, it’s with a deep, joyful knowing that you appreciated and maximized each moment.

Have a great week, friends!

Mindful Monday: Saluting the Sun

Good morning and Happy Monday, mindful ones!

Have you ever really stopped to contemplate Surya Namaskar? It’s such a common part of our practice, that it’s easy to be on autopilot as you flow through.

No worries! I have found myself doing this at times as well.

Yes, sun salutes are the perfect “warm-up” for the physical body. We lengthen and engage all major muscle groups and joints; cardiovascular system increases; lungs, blood circulation and digestive system all benefit. In fact if you don’t have time for a full hour of practice, do 10 to 12 sun salutes for a perfect physical workout!

But we know that Yoga transcends so much more than just the physical.

In our sun salutations, we are yoking mind and body together, creating a pathway to dhyana or meditation, a state of deep contemplation and reception.

In our fast-paced world, we are often ahead of the current moment. The mind has been trained to fast forward in anticipation. Our sun salutes offer the opportunity to pause, return to our center, rekindling our relationship to breath and pure awareness. With this new awareness of breath and movement, we connect to our deeper rhythm and experience a moving meditation. It’s not in fact the physical poses but the deeper awareness of our inner energetic flow that awakens the state of yoga.

The Sun is central to this devotion, as it is the giver of all life on this planet. Without the sun, life on earth would dwindle and slowly die. The Sun warms our seas, stirs our atmosphere, generates our weather patterns, and gives energy to the growing green plants that provide the food and oxygen for life on Earth.

Miraculously, we are the perfect distance from the sun. Any closer, and we would be scorched. Any further away, and we would be in the Ice Ages.

The next time you flow through Surya Namaskar, focus on the miracle of your existence! Use your awareness to honor and notice where your body happens to be at this moment. Take each breath with gratitude.

Namaste, dearest mindful ones!

July 2019 Pose of the Month: Paripurna Navasana – Boat Pose

Happy July, hotties! Our pose of the month is …. Paripurna Navasana or Boat Pose. Because where else do you want to be in July? Obvi on a boat or next best thing … on your yoga mat. (Or no mat, but in a yoga pose 🤣)

Let’s go for it!

1 Begin in a seated position with your knees bent and your feet flat on the floor. 

2 Lift your feet off the floor. Keep your knees bent at first. Bring your shins parallel to the floor. This is half boat pose. Ardha Navasana

3 Your torso will naturally fall back, but do not let the spine round. 

4 Straighten your legs to a 45-degree angle if you can do so without losing the integrity of your upper body. You want to keep your torso as upright as possible so that it makes a V shape with the legs.

5 Roll your shoulders back and straighten your arms roughly parallel to the floor with your palms

boom shaka laka! You’re in (not on) a boat! now, if you could do this while you’re on a boat, you are definitely living your best life! 🤣❤️🙏🏾

Mindful Monday: From the Mouths of Babes

Good morning and happy Monday, beautiful mindful ones!

Yesterday we celebrated fathers everywhere! They are the strength and providers (traditionally) of our families. Kudos to all of the loving, active, supportive dads everywhere with their corny dad jokes and all of their hard work.

My dad is currently in Barcelona, so I was grateful to speak with him on the phone and wish him a happy Father’s Day!

I spent the day with my mom, brother, son and nephew. What an epic day!

After a delicious meal together, we tossed the Big Kahuna frisbee around. It’s all fun and games until someone gets beaned by that hard plastic flying disc!

Which was me. Right in the shin! I’ll happily show you the bruise if I see you at the studio this week!

I took a bit of a break to nurse my wound while the boys kept playing. After some time, my seven year old nephew told me to get back in the game. Lol.

Which I did. But I was very timid at this point. He had tons and tons of advice for me: “Auntie Nadja, You have to run faster. You have to jump! You have to run towards the frisbee! Don’t look away. Keep your eyes on the frisbee. You closed your hands too soon.” It was a steady steam.

And it was all great advice! When I told him that I was afraid of the frisbee, he told me: “It’s ok Auntie Nadja. Just don’t focus on the pain. Focus on the frisbee.”

And that little nugget of advice struck me as so deeply profound.

Don’t focus on the pain. Focus on the frisbee.

Boom.

How often do we get stuck focusing on the pain in a situation? Immersing ourselves in it. Sure, we need to pause and evaluate the situation. But then it’s time to move on! Get back in the game and move forward!

Countless situations in life are painful. Divorce. Death. Kids leaving for college. Betrayals from so-called friends or loved ones. We need time to heal and reassess our life perspective.

But rather than focusing on the pain, we can focus on the lesson. How is this pain an opportunity to grow and strengthen. Or to grow and soften. Let the pain be what wakes you up and gets your attention, but not the focal point.

Brilliance. From a seven year old!

Unbeknownst to me, as I was tending to my poor shin, my son got hit in the face with the frisbee and had a busted lip. This kid is an athlete. He has been since he was four. Which is probably why he didn’t even mention his busted lip for a solid hour to me! He continued playing without a peep.

He had clearly gotten that don’t focus on the pain memo! Lol

Life sometimes hurts us, dear souls. Let’s not focus on the pain. Let’s learn and grow from it. Let’s let the pain transform us and elevate us! (Insert gratuitous image of the Rock. You’re welcome!)

Have a great week, my dearest ones!

June 2019 Pose of the Month: Eka Vrschik Pada Koundinyasana or One Legged Scorpion Pose Dedicated to Sage Kaundinya

Happy June, friends!

Our pose of the month (POTM) is Eka Vrschik Pada Koundinyasana or One Legged Scorpion Pose Dedicated to Sage Kaundinya.

Sometimes this pose is called hurdlers pose – it’s an intermediate level arm balancing asana. This month, we’ll add a fun twist with a scorpion tail leg!

Let’s go!

1. From downward facing dog, lift your right leg up and step it outside of your right hand at the top of your mat.

2. Start to work your right shoulder behind the back of your right thigh, bringing your leg as close to your shoulder as possible.

3. Plant your palms down firmly and activate your core. Extend your left leg straight behind you pressing your toes into your mat and pushing energy through your left heel. Take a few breaths as you breathe from your left heel through your heart chakra.

4. Start to hinge forward onto your left tippy toes as you bend your elbows Chathuranga style. Make a shelf with your right tricep for your right leg as you extend right leg forward and float right foot off of your mat.

5. As you bend your arms push like crazy through your chest and your shoulders into the mat and simultaneously lift your left leg up with your left hamstrings.

6. From here, dip your chest down and hook your left foot toward your head.

7. Smile and take five deep ujayi breaths.