meditation

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: 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: Just Breathe

Good morning, friends!

Just a friendly reminder for you to

Just Breathe ……..

……. If you are running a tad bit late

……. If summer construction traffic has you down to one lane of traffic

……. If the car next to you won’t let you merge

……. If your co-worker is telling you that same story again

……. If your teenager is giving you attitude

……. If the people at the table next to you are super loud

……. If you receive some bad news today

……. If you have a few moments to stand barefoot in the grass

…….. If you are enjoying the sunshine outdoors

……. If you are laying out at the pool

……. If you are sitting through an endless meeting

Just. Breathe.

Inhale

Exhale

Inhale

Exhale

Inhale

Exhale

……. And smile to yourself that you are ALIVE in this moment.

Make it a fantastic week, my lovelies! Enjoy our fleeting summer!

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!

Mindful Monday: Little moments are the building blocks

Good morning, mindful ones! I’m beginning to feel like we live in Seattle, not the Chicago suburbs!

But I’m not complaining! I love the rain. But it does become a bit of a hindrance during graduation party season!

As you may already know, my son graduated from high school in May and we are well into graduation party season.

As we celebrate this next chapter in our kids’ lives, it’s such a reminder that we’re actually celebrating all of the little, every day mundane moments that brought us to this big one.

Every Saturday morning spent on the (insert sport here) field;

every Cub Scout meeting;

every sleepover;

every pizza party;

every piano recital and martial arts belt test;

every brown bag lunch packed;

every random Wednesday morning;

every spring break and summer vacay;

every Christmas and Easter;

every birthday;

every driving lesson and late-night studying sessions;

Every ACT and SAT prep sessions;

Every single college application and endless essays;

Every college visit;

And every single day since they started kindergarten.

Such a reminder to cherish every moment of each day that we have been gifted.

Life is all of the boring, routine moments that lead us to the big life moments. It’s the daily grind.

It’s remembering that each breath offers an opportunity to grow closer to God or push further away.

So when you wake up on a Monday morning in June and it’s raining, remember that today is still a gift. And it’s up to you to receive it with a full and open heart or bitch and moan about the absence of sunshine.

It’s entirely up to you! But today is a very important day on your journey. One day you will look back with fondness and perhaps a little longing for the good old days. And I don’t want you to have any regrets.

I hope you embrace it all! The rain. The traffic. The slow poke in front of you. The losses. The transitions. The farewells and good byes. The leaky diapers. The late nights with a sick kid. The overbearing room mom.

It’s all so very precious when you look back.

I hope you fill this rainy Monday with memories!

Have a great week, lovelies!

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.

Mindful Monday: Be Happy

Good morning, dearest mindful ones!

And just like that …

It’s June!

My son has graduated from high school!

I have moved and purged 85% of my worldly possessions!

Life continues to move forward. And it’s entirely up to us how we choose to flow with life as it unfolds or dig in our heels and resist reality.

If there’s one thing I’ve learned in my nearly five decades on this planet, it is that I have created my own suffering and resistance all of these years. I have made my life exponentially more difficult than it ever needed to be!

I have finally discovered the secret to happiness! And it’s so super duper simple.

And today’s your lucky day because I’m going to share this timeless wisdom with you right here!

Embracing happiness requires only two things. And you, my friend, have both of them in abundance!

The first is the simple mental decision to choose to be happy. Now when I say simple I certainly don’t pretend that it’s easy! But simply make the decision that you truly choose happiness … No. Matter. What.

So choose happiness. Boom! Mic drop and walk away.

But what if …

There are no “what ifs” or “buts”.

It’s a choice to be made in every circumstance and in every single situation. It’s easy to choose happiness when everything is smoothly going your way. Duh! Where is the challenge in that?

Your real test is in choosing happiness even when (fill in the blank here). And don’t get it twisted, there will always be roadblocks. Expect them and count on them. And still choose happiness as you navigate up, over and around.

The greatest tool you have to support this decision is your gratitude practice. There are several studies, articles and publications touting the neuroscientific benefits of gratitude. Blah. Blah. Blah. Thank you medical and scientific community for validating a 5000 year old practice!

We don’t need all of those studies, because we live and feel the benefits and results through our practice.

So decide to be happy. And be grateful for everything.

Each time “cats in the cradle” plays in my head, I direct my energy towards gratitude for every single moment I’ve experienced with my son.

When I start feeling regret for all of the beautiful possessions I’ve sold and given away, I feel grateful that my load is so much lighter now.

When someone cuts me off in traffic or is tailgating me, I feel grateful that I have a beautiful car to drive and that I am safe.

So choose happiness in every situation

Be grateful for everything; especially the opportunities that are disguised as challenges and setbacks

Choose to let go and lighten your load. Always.

Happiest of Mondays, mindful ones!

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!