cultivation

Mindful Monday: Yoga Cure and Endure

Good morning, mindful ones and happy snowy Monday!

Guess what? It’s really, really cold outside and it’s snowing like crazy. And it’s predicted the temperature will continue to drop this week.

That is our current reality.

What was your initial thought and reaction when you first heard about the cold weather continuing? When the cold wind penetrates through your many layers? When you have to walk so cautiously on the slippery surfaces? When the person driving in front of you is moving at a snails’s pace? Did you have to rearrange your entire work day or modify your schedule because your kids don’t have school today?

Isn’t it fascinating how we initially react when we are inconvenienced? We are outraged! Annoyed! Irritated! Impatient! Maybe even pissed off!! Or perhaps you felt victimized? Why did this happen to me? I can’t miss another day of work! I had an important meeting today. Why did the snow plows hit every street but mine? I’m gonna be stuck at home with my kids who are driving me nuts! Of course if you’re one of the kids home from school today, that’s a totally different outlook!

And once we have these thoughts and reactions, of course we articulate them! Maybe you called your girl friend or coworker to complain. A good old-fashioned social media rant. A text to your spouse or partner. Or even a group chat to your entire crew.

Of course, it’s always healthy to vent and blow off a little steam. But it’s rarely productive.

I’m certainly not here to criticize or judge whatever your reaction was! But I do offer you the perspective that how we react to things in life give us such a deep insight into how we live our lives.

How you do anything is how you do everything!

It’s in the small details of our lives that we truly understand ourselves and our mindsets.

Through my intimate practice of yoga, I continue to painstakingly learn that each and every action I take, word I speak and decision I make contributes to the creation of the life I choose to live. It all matters!

Most of our reactions and thoughts are pre-programs. Based on past experiences, observations of our parents and other influential people, we learn behaviors. We go on auto- pilot and mindlessly react. So many of the words we speak to others are also social conditionings. Pleasantries and polite exchanges. Or cultural behaviors: sometimes we get around certain groups of people and it automatically turns into negative, mindless gossip.

I always notice that what people say about the weather gives me such insight into their world viewpoint. Weather is such a great baseline, because it’s something that’s completely out of one’s control.

It seems so futile to me to bitch and moan about something that is completely outside of one’s control (most of life is as well!) Yes, it’s cold outside. I am also aware of that. But I don’t want to spend the next five minutes complaining about something that is not even unexpected since we live in the Midwest.

Yoga teaches us to endure what cannot be cured: as powerfully as we pray, meditate, and all agree that we wish it was warmer, we have zero influence over the temperature.

Yoga teaches us to cure what cannot be endured: if we cannot affect the temperature or the snowfall, we can certainly shift our attitude and approach towards it.

My friend who lives in Hawaii and my best friend who lives in Charlotte (both originally from DuPage County) both called me to apologize that it’s so cold here! Lol. They truly felt so bad for me as they enjoyed 78 degrees and 55 degrees respectively. Personally, I find this weather to be so magical and beautiful! It’s nothing short of a winter wonderland.

The beauty of yoga is not in one’s ability to master a pose – the true beauty is in raising one’s awareness of the beauty and wonder that surround us on a daily basis.

Have a white and wonderful wintry Monday, friends!

Mindful Monday: Grasping

Life is a balance of holding on and letting go. It’s important to know how to do both.

One of our most primal instincts is to grasp. If you put your finger in a baby’s hand, it will latch on to it with superhuman strength. And that is crucial for a baby’s survival.

To grasp is an innate human survival technique. If you are walking down the stairs and lose your balance, that instinct can save you from falling.

But this skill doesn’t always serve us well. You certainly don’t want to latch on to a hot plate.

There’s an ancient Indian story of The Monkey Trap. The trap is a hollowed-out coconut, chained to a stake. The coconut has some rice inside which can be grabbed through a small hole. The monkey’s hand fits through the hole, but his clenched fist can’t fit back out. The monkey is suddenly trapped – but not by anything physical. He’s trapped by an idea, unable to see that a principle that served him well – “when you see rice, hold on tight!” – has become lethal.

If the monkey took a step back to observe the situation, he would release the rice, pull his hand out and turn the coconut upside down and get the rice!

And we start to see how we mentally and emotionally grasp, which can be such a cause of suffering for us. We all have the tendency to grasp, grab, latch, clench, hang on bit too long when it’s time to let go.

Rather than beat ourselves up over all the stuff we cling to, whether it’s a bag full of old clothes; a garage filled with memories of a time of our life that has passed; relationships that no longer work; outdated and inaccurate self-images or even a job that no longer fulfills us, just acknowledge that the instinct is a good one.

But to move beyond that clinging, we must take a step back like the monkey and see what we are actually trying to accomplish.

The things we cling to, whether they are thoughts, emotions or physical items, are symbolic of something else.

Remaining in a stale relationship or job because it’s familiar is an effort to stay stable and safe. But it also hinders any opportunities for growth and transformation.

The first step is to just create a bit of distance between you and the object you’re clinging to. You can do this by simply observing what’s happening and being compassionate to yourself by acknowledging that it is an innate instinct.

Just by stepping back and watching the process, it is impossible to participate in it. You can go back-and-forth quite rapidly between watching and grasping; but you cannot do both at the same time.

You slowly start to return to your centerpoint, which is always calm and confident and trusting. You know that you will always be OK no matter what unfolds in life, because all of the tools you need to survive and thrive are within you.

And in this way you’re able to slowly let go of whatever it is you’re holding on to so tightly.

And it may take hundreds of attempts. And you may release and think you’re done, but you look up and you’re doing it again. All of this is OK. It’s all part of the process.

Grasping is instinctual; releasing is a skill. Being a yogi is mastering both.

In the illustrious words of Kenny Rogers:

“You’ve got to know when to hold ’em

Know when to fold ’em

Know when to walk away

And know when to run.”

Have a great week, yogis!

Mindful Monday: Begin Your Day with Intention

Good morning my beautiful, mindful friends!

Yesterday evening at our Western Springs studio, a small, committed group of 25 yogis met to embark on a 21 day journey toward wellness.

As we explore how we fuel (and poison) our bodies over the next three weeks, we will learn so much about all other area of our lives.

How you do anything, is how you do everything.

So if you weren’t able (or ready or willing) to join us, hopefully you can follow along with us with a mindfulness practice toward any other area of your life!

Lessons will be learned!

How can you participate along with us? There are a few ways!

1. Start a journal. Observe yourself and write about it!

One year, Sandy S. did the cleanse with us, and it was the first time in her four plus decades that she had ever stopped and given a single thought to herself about herself! She’d been so busy raising her three beautiful daughters, there was never any time leftover for herself. She found the journaling process so liberating and insightful, and it helped her deal with her empty nest.

2. Practice gratitude! When you wake up in the morning till you go to bed at night, search for every little thing to be grateful for.

I had flat tire yesterday and I was so grateful! Lol. Why on earth was I grateful? Well, I had driven to and from Michigan for the weekend, and made it both ways safely. When I got in my car yesterday to drive to kick off the cleanse, that was when I noticed the tire air pressure was low. Rather than panicking about being late, I called the studio and sweet Elizabeth was the studio attendant and said she would set up the studio for me. I filled the tire and zipped over to Western Springs. I was grateful that I was able to make it to kick off the cleanse and not disappoint 25 eager, dedicated souls! I was grateful that I made it home safely last night, even though I had to stop three times to fill up the tire with air. I’m grateful that Monday is my only morning off during the week, and I was able to get everything handled! I’m grateful that it was just a nail and I didn’t have to purchase a new tire. Gratitude is the key to happiness and to feeling in control of any situation.

3. Meditate each morning.

Start your day with intention and purpose and focus. Have a plan and goals for your day, but be flexible enough to switch up your schedule to say yes to a friend. Know that it’s not the end of the world if your list doesn’t get done today.

Have a beautiful day, dear souls, on this beautiful rainy Monday! Yes I’m grateful for the rain because I get to wear my rain boots!

Mindful Monday: Merry Christmas and Happy Holidays

Good morning and happy Monday!

Sending Christmas warmth and well wishes to all of our YBD family with a special dose of LOVE to those out there who may be far away from family – either through a physical distance or an emotional gap. Know that you are LOVED and CHERISHED every single day of each year of your life! Family isn’t always about blood – but rather those that surround us and care for us, love us, support us and root for us!!! And of course the most important love of all – love for your true, authentic SELF!!!

When we spend time together practicing yoga, sweating, falling and getting back up, allowing ourselves to be vulnerable and opening our hearts to one another, we pretty much define a family.

And if you still have some last-minute shopping to do, here are some Christmas gift suggestions:

To your enemy, forgiveness. To an opponent, tolerance. To a friend, your heart. To a customer, service. To all, charity. To every child, a good example. To yourself, respect.

ANNICA! ANNICA!! ANNICA!! BE HAPPY!! BE HAPPY!! BE HAPPY!!!

Mindful Monday: School is in Session

Good morning and happy Monday!

Just a friendly reminder that every compliment, criticism, promotion, setback, good vibe, cough, misunderstanding, breakup, disappointment, or really long line you have to wait in is a gift that was meticulously designed to make possible your becoming who you were always meant to be. Who you really are. Who you already are underneath all of the conditioning and domestication.

You never have to pick up another book again. Just observe your life and you will learn all the secrets of the universe.

And if you don’t learn your lesson the first time, Life will keep repeating the lesson until you learn it.

Each moment is the lesson, the test and the teacher. School is always in session.

Make it a great week of learning and growing!

Mindful Monday: Holiday Stress

Good morning, mindful ones! We are in the home stretch for this holiday season and for this year!

When things are at their most frenetic pace and we find ourselves running around to holiday gatherings and for last minute gifts; it’s more important than ever to pause, breathe and reflect.

We live in the most technologically advanced time in human history. Anything we could possibly need is a phone call or even a click away and can be delivered right to the doorstep. Food is abundant (overly abundant!) We have instant heaters, electric blankets, reliable electricity. We have an endless supply of clean water that can also be warmed to any temperature for a hot cup of cocoa or a warm bubble bath.

There has never been a better time to be a human being. And we live in one of the best countries in the world in terms of economic opportunity, political stability, public safety and quality of life.

Pause. Wow we’re so lucky!!! Gratitude is truly the highest vibration. And it’s pretty darn easy to find a zillion things to be grateful for in this nation, even more so in our communities!

That being said, depression, stress and anxiety are at all time levels in our country! And they are predicted to continue to rise.

Well, that’s pretty puzzling, wouldn’t you say?

Actually, it’s really not … Because stress is an internal condition, not an external one!

Sure there’s tons of things happening right now: overstimulation of all the senses if you step foot in the mall (which I have pretty much successfully avoided this holiday season) or basically even out of your house.

But it’s our reaction that causes the stress! It’s how we process all the external stimuli that bombards us that can potentially create an internal state of stress.

Listen, it’s the holidays. Even the most well-adjusted, “normal”, traditional families will face some type of family drama.

And for the rest of us, it can get much more complicated. Single parents, people who have lost loved ones, those with social anxiety and even people with no family or friends to celebrate with.

“The most wonderful time of year” may be even more challenging for those struggling, because there’s the added expectation that everyone is in a carefree, celebratory state.

So with all of this emotional turmoil many people are facing, it’s really no surprise when people overreact to every day situations like waiting in line or driving in traffic.

People may snap more or react rudely. Let’s be honest, we see this behavior very often, unfortunately. When people are stressed, their fight or flight mode kicks in which can often lead to aggressive and anti-social behavior.

So let’s not pretend to be surprised when we witness this behavior, and be so gentle with yourself if you find yourself getting a little snappish or prickly.

And it always comes back to breathwork.

The reason you sweat it out for endless hours on your yoga mat is training for these very moments in life.

If you find yourself in a situation where you’re about to lose your marbles, take a moment to breathe slowly and mindfully and then breathe out. Allow yourself a few moments to pause to give yourself the opportunity to react in a way that you will be proud of and won’t create more anxiety and stress when you think back to that moment.

Reacting to someone else’s stress is your choice. Choosing to take a few breaths and remain stable and grounded is the best thing for your personal health and wellness. And your grounded energy might be just the anchor someone is searching for who may be tail spinning out of control.

In these critical moments in life, there is tremendous opportunity for our personal evolution. And trust me these opportunities are abundant year round! Can we cultivate compassion for ourselves and for one another during this holiday season?

It can make all the difference in someone’s life. We never know the burden they’re carrying.

Remember, kindness and compassion will revolutionize the world.

We got this, you guys!!

Mindful Monday: Miracles

Good morning and happy Monday, mindful ones!

Let’s talk about miracles! I totally, 💯 percent, without a shred of doubt in my mind or body, believe in miracles!

That’s a pretty bold statement; but it’s totally true. Well, what is a miracle?

According to the Dictionary:

• a surprising and welcome event that is not explicable by natural or scientific laws and is therefore considered to be the work of a divine agency.

• a highly improbable or extraordinary event, development, or accomplishment that brings very welcome consequences.

• an amazing product or achievement, or an outstanding example of something.”a machine which was a miracle of design”

According to me:

It is when the seemingly impossible happens!

• It’s when doctors have given up on a sick child and for no scientific reason, that child gets well.

• It’s when you’re down to your last dollar, have piles of bills to be paid, and a check arrives in the mail from some unknown source or an opportunity arrives out of seemingly nowhere. (This literally happens to me almost every single month!)

• It’s when a huge natural disaster hits and you are somehow spared in the midst of it.

• It’s on 9/11 and you stop to buy cigarettes before going to your job in the World Trade Center, and smoking saved your life.

• It’s when a child is born and you can’t believe how exquisitely miniature this new life appears.

• It’s when my brother was in Mumbai on business back in 2008 and his associate talked him into having one more drink before heading back to his hotel which was attacked by terrorists at that exact moment. Drinking literally saved his life!

• It’s watching the sunset on a deserted beach in Hawaii filled with a sense of awe and wonder and the deepest feeling of gratitude.

• It’s when you’ve prayed for a specific purpose and that prayer is answered.

• It’s when there is no earthly reason something wonderful has happened.

• It’s the sun rising and setting each and every day.

Miracles take place everyday. Sometimes they’re very subtle and quiet, sweeping in like a touch on the face. Other times, it’s very evident and public. It doesn’t matter who you are, miracles can and do happen to all of us!

If you take a moment to pause and reflect, you’ll start to see all of the wonderful miracles that have happened in your life.

Have a miraculous Monday, friends!

Mindful Monday: Snow Day

Good morning and Happy Monday, dearest ones!

It’s a snow day today! What a bonus on the Monday after a long, holiday weekend! Kids all over Chicagoland are rejoicing at their good fortune.

The picture above was taken on a snow day three years ago when I took the day off and took my son and two of his friends sledding.

Snow days are so magical at that age! The awe and wonder at all of the beautiful, pristine snow just waiting to be hurtled into and shaped into snowmen and snow balls.

At some point, we tend to lose that wide eyed appreciation and become more jaded. We complain about having to shovel this beautiful substance off of our driveways. We worry about traffic conditions and find fault in all the other drivers on the road. We are inconvenienced by this majestic winter event; and hell hath no fury like a slightly inconvenienced American. 🤣

As we move about knowing things will be a little slower, let’s think of today as Mother Nature’s way of giving us an extra day to the long weekend. A magical bonus day to stay home and cuddle with loved ones.

Back when I was the spokesperson for the city of Naperville, we would strongly encourage residents to stay home and stay off the streets if possible for their own safety. If you’re not able to take the day off, this is a great opportunity to practice patience, tolerance and moving more slowly and deliberately.

Any opportunity to slow down and cultivate gratitude and appreciation is a productive day!

If you want to really amp it up, get out there and do some snowga or snow salutations!

Count your blessings not your troubles! You are rich beyond measure. Have a great day, beautiful snow yogis!

Mindful Monday: Giving Thanks

Good morning and Happy Monday, mindful ones!

Wow, it’s already Thanksgiving week! The holiday falls a bit early this year, and 2018 has flown by very quickly.

As we wind down for the year, it’s always a great opportunity to pause and reflect on all of the countless blessings that we’ve been given.

Gratitude is definitely a theme I use throughout the year; for me it’s an every day attitude I work on cultivating.

I’ve learned that when I search for things to be grateful for, it definitely impacts my mood positively. It makes me feel lighter and happier for sure.

I’ve also found that when I focus on all that I’m grateful for and what I do have, I can find contentment and appreciation.

It’s a perspective shift to find thankfulness for things we may take for granted because we’ve always had them. Or people who we assume will always be around.

It’s so prevalent in our society to think we need more. Especially as we gear up for the already-here holiday season.

Gratitude is the highest vibration that we can emit as human beings. It attracts more abundance and blessings.

As we gather with friends, family and loved ones this week, what are you truly thankful for?

Can you identify some perceived challenges or setbacks that you’ve experienced this year or even throughout your lifetime, and find gratitude for them? For the opportunity to grow, overcome, strengthen and transform?

Our trials and tribulations ultimately level us up to live with more awareness, compassion, humility and grace.

I’m eternally grateful to you, dear sweet yogis! And for all the yogis who have come before us and for all those who will carry on this sacred tradition when we are all long gone.

May this Thanksgiving season be filled with love, gratitude and continued blessings on your journey.

All 6 of our locations will be open Thanksgiving morning, so please check the schedule!

November 2018 Pose of the Month: Virasana

For our November 2018 pose of the month, we are featuring Virasana or Hero Pose to honor all of the veterans that sacrifice so much personally so that we can enjoy the freedoms and opportunities of our wonderful nation.

Hero pose can be quite challenging for many, so we will offer several suitable variations.

There are numerous benefits in practicing this pose:

▪ Stretches the hips, thighs, knees, ankles and feet

▪ Improves circulation and relieves tired legs

▪ Strengthens foot arches, relieving flat feet

▪ Improves digestion and relieves gas

▪ Helps relieve the symptoms of menopause

▪ Improves posture

▪ Therapeutic for asthma and high blood pressure

▪ Great alternative to lotus or easy seated pose during mediation.

▪ During pregnancy it helps to reduce swelling of the legs (through second trimester).

▪ Useful in Asthma and high blood pressure.

To get into Virasana:

Start from a tabletop position; bring your knees together and splay your heels apart.

Begin to ease your sitting bones back, trying to keep your knees together.

When you’re about halfway down to seated, reach back and externally rotate the fleshy part of your calves.

Ease back and down into a seated and upright position.

Straighten your spine: stack head over shoulders, shoulders over hips with a lift through the crown of your head. Puff through your chest, drawing shoulder blades down your back away from your ears.

You can always place a block between your feet and sit on the block.

Close your eyes and breathe deeply anywhere from 30 seconds to five minutes. You can gradually build up the time.

If you’re not feeling much sensation, and only if you’re not sitting on a block, you can start to ease onto your elbows, keeping chest uplifted and shoulder blades down your back.

For a deep expression, lower all the way onto your back and extend your arms overhead catching opposite elbows for Supta Virasana or reclined hero pose.

Your full expression is an advanced posture requiring very open quadriceps and flexibility in knees and ankles. This final expression is entered through bridge pose or setu bandha sarvangasana.

From bridge pose, walk your heels in closer to your back and tuck your toes underneath you lifting your heels. From here, gently ease your knees to the floor gently rolling to the crown of your head. Energetically extend your arms overhead and breathe deeply into chest and throat chakras!