reality

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!

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!

Mindful Monday: Live for Today

Good morning, beautiful mindful ones!

I spent the weekend with a group of phenomenal, beautiful amazing women in Michigan. What a soul igniting experience!

This Monday morning my heart is filled with gratitude for each and every one of you.

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. 

Life is so short! Let’s stop focusing on irrelevant and insignificant things! Focus on what needs to be done now.

Smile. Live. Love. Be Happy!!!

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: 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!

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: 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?

Mindful Monday: Look Within

Happy Monday, mindful ones!

Have you ever wished things were different? Your relationships or perhaps work situations? Financial or social status? Or even your yoga practice?

Spending time lamenting is a colossal waste of your precious and valuable time! It certainly won’t change anything – in fact the more we focus on a certain feeling or circumstance, we are actually reinforcing the very thing we wish to change.

Where your mind goes is where your energy flows.

You would be much better served focusing on the present moment with acceptance, forgiveness and allowing. Releasing resistance to the circumstance and shifting awareness to your body.

When you think these thoughts, how does it feel in the body? Where specifically do you feel fear in your body? Anger? Sadness? Grief? How does your body react and process? Where does it clench and resist? How do you create tension and dis-ease in your physical body and correspondingly in your mind?

Allow yourself to feel and observe. As you make space for awareness, watch with interest but without attachment.

Life is giving you an opportunity: understand that this disturbance is an opportunity to heal and transform. You are not a victim! You are a powerful co-creator with Life.

What is showing up in your life is a meaningful disturbance designed to awaken you and give you an opportunity to elevate your soul’s growth.

We don’t have to love the circumstance or the person/teacher triggering the resistance, but with non-attachment we can practice releasing the resistance and creating a higher more powerful energy to transcend.

On some level, you have attracted and even created the very situation that is now causing dissatisfaction or discomfort. So that you can heal and grow.

But if we keep looking outside of ourselves for the answers, we will continue on blindly, stumbling and repeating the same Karma over and over.

He who looks outside, sleeps.

She who looks within awakens.

Today you have an opportunity to continue to sleepwalk or look within yourself and awaken. It’s your life and your choice.

I hope you choose yourself!

Make it a great week, yogis!