yoga teachings

Mindful Monday: HB, America!

Happy Monday and hulllllooooooo July!!!

Boom! Just like that 2018 is half over!

This is a great touch point to pause and check in with yourself. Where are you in terms of New Year’s resolutions and goals? Yoga reminds us that it’s never too late to begin again!

This is also the time of year where we pause and celebrate the birth day of our beloved nation. We remember that, just like us, America has seen its shares of up-and-down’s. Times of prosperity and times of struggle. Times of war and strife and times of peace and harmony. Times of civil unrest and times, like the Fourth of July, that we put aside our ideological differences and stand together as one strong, proud America filled with love of country and national pride.

On a smaller scale, our lives are also filled with peaks and valleys. We get caught up in the day-to-day fluctuations that life throws at us. It’s so important to step back and check out the bigger picture to see how far we’ve come and how all that we have overcome has made us stronger, wiser and more compassionate.

For me, yoga is that opportunity for pausing and reflecting. It allows me to step away from the immediate demands and create enough space to take a higher level viewpoint. Things that may initially seem so urgent are proportioned. Situations are looked at from an entirely different perspective. And as I roll up my mat after practice, I tap back in with a fresh new start each and every time.

I hope that you enjoy your mid-week holiday, friends! All six of studios will be open with a limited morning schedule on Wednesday, July 4. So come in to detox before your big retox!

Mindful Monday: Are you Happy?

Happy Monday, dear ones!

How happy are you at this very moment? Hah! Excellent question, n’est pas?

It’s not a trick question. It’s pretty simple, actually. And the truth is, you are as happy as you want to be. So super simple and straightforward. But …. not even the teeniest bit easy!

We’ve been conditioned to think of happiness as a commodity; a valuable product to be purchased or at least earned through hard work and sacrifice. Buy this face cream and you’ll be beautiful and happy. Buy these hundred dollar yoga pants and you’ll be happy and chic on your yoga mat. Swathe your body head to toe in nothing but the finest fabrics and designer labels. Push yourself hard each day in beast mode – super happy! Don’t ever ingest another animal protein, that will do it! Drink coffee, don’t drink coffee. Do a 10 day silent meditation retreat. Get married. Get divorced. Quit your big job and become a full-time yoga teacher.

Now there’s certainly nothing wrong with doing any of those things listed above. At all. I’ve done all of them and many, many more! (A whole other blog’s worth.) But let’s not confuse those things with happiness, as I did for many decades.

As it turns out, happiness is an inside job.

So… Do you want to be happy? It’s a simple question, in fact, the only question that matters the rest of your life.

And the truth is, you are already so worthy of happiness. There’s no need to chase it or earn it. No certain race or religion has a monopoly on it. Like the sun shining on every living creature, happiness shines on all of us. It is essentially your birthright. Just by being born, you have every right to be happy.

So if you answer yes, it has to be an unconditional yes. Life will still happen to you. People will leave you. You’ll get a flat tire. You’ll be late for work because of traffic. Your teenager will say mean things to you. And many many many more things of that nature going to happen. But you have decided to be happy; those things will not veer you off your course of happiness, unless you let them.

There’s really great reasons to be happy.

I mean you practice yoga religiously to be strong and fit and flexible and healthy. So it’s kind of silly to do all of that and still remain unhappy, isn’t it?

The happier you are, more happy vibrations will be attracted to you. It has a compound effect.

And according to the Dalai Lama, it’s a pretty simple first step.

Perhaps the only step. And while you’re treating every other human with kindness, sprinkle some of that good stuff onto yourself!

Anicca! Anicca! Anicca! Be happy! Be happy! Be happy!

Mindful Monday: Harmony

Happy Monday, friends!

During my meditation this morning, the word harmony surfaced, and an immediate sense of well-being and peace washed through my body.

Such a lovely, fluid word! In music and art, harmony is a blend of various, individual elements to create a pleasing integrated composition.

According to Sri B.K.S. Iyengar, “Any action done with beauty and purity, and in complete harmony of body, mind and soul, is art.”

I’ve experienced those fleeting moments on my mat; when my breath is dominating my mind and I have a hyper awareness of my body balancing on my mat with a sense of ease and lightness. A feeling of effortless effort. Allowing my muscles to engage without any tension or resistance. For those few breaths, time slows down and expands. I am aware of all the energy surrounding me, and I can feel a single bead of sweat trickle down my back. And then a single thought enters my mind, and I waver and my balance shifts and the moment vanishes.

With that awareness of perfect harmony on my mat, I am able to recognize those moments off of my mat as well. Moments walking in nature. That perfect, elusive golf swing. Watching the sun rise and set each day. Sitting in the sun at an outdoor beer garden. Listening and dancing to music. Moments of complete, comfortable silence with a loved one. A few solid breaths of mental stillness during meditation. They are few and far between. But glorious and sublime and perfect.

And the truth is that each moment of life is perfect unto itself. And the human challenge is to cultivate that acute level of awareness and mindfulness to appreciate the full spectrum of life experience. Sadness, happiness, tragedy, good fortune, failure, success, love, fear, profit and loss.

Health refers to the physical body; wellness refers to our state of being. When body, mind and spirit are in harmony, we experience perfect health. I strongly believe that truth health is an integration of how we treat our bodies, but also so much more important is how our minds live in a state of wellness.

The thought of living in harmony with others is perfectly expressed in chapter 49 of the Tao Te Ching.

– 49 –

The Sage has no fixed mind; she understands the mind of the people.

She treats those who are good with goodness.

She also treats those who are bad with goodness

because goodness is the nature of her being.

~

She is kind to the kind.

She is also kind to the unkind

because kindness is the nature of her being.

She trusts people who are trustworthy.

She also trusts people who are not trustworthy.

This is how she gains true trust.

~

The Sage lives in harmony with all below heaven.

Her mind is like space.

People don’t understand her.

They look to her and wait.

She sees everything as her own self;

she loves everyone as her own child.

Of course, these moments are also so fleeting and rare. But such a lovely ideal to move toward!

Harmony in nature was another thought that arose in my sitting today. I believe that to be another complete topic for another time.

It’s imperative to live in harmony within your own body and mind as the initial step to harmonizing with others and nature. Practice and all is coming.

Have the best week ever, friends!

Mindful Monday: Yoga as a Healing Modality

Good morning, friends! Another Monday is here for you to write your own ticket. A fresh slate for you to create your own destiny. Of course yoga will play some role in that narrative, yes?

Think about the last time you had a paper cut. You didn’t have to think about your blood creating platelets to clot and close the wound or to send neutrophils and macrophages to the site to protect against germs and infection, right? Your body just did what it was made to do: heal itself.

When we practice yoga, we create an ideal environment for our minds and bodies to heal. Through the physical practice, we aid circulation, digestion, lymphatic release as we strengthen our muscles and create more flexibility in our joints and other connective tissues. Through the mindfulness practice, we forge new neural pathways and literally rewire our brains toward more peace and happiness.

One of the simplest ways to enhance every physical and cognitive function in your body is through your diet. What you put into your body can greatly strengthen all of the body’s systems. Or it can tax your body and create more work.

At least once a year, I cleanse my body with a 21 day detox. It’s a hard reset physically, mentally and emotionally. By removing foods that create inflammation and unduly stress our digestive systems and replacing them with foods that are easily digested and absorbed, we allow our bodies to focus on more important tasks like cellular repair processes.

Since 2012, I’ve literally led about 150 YBD yogis through this process. Some of those people have adopted this program as a lifestyle. It’s perfectly safe and medically unassailable. Others have taken one or two habits along with them on their path. Many have gone through this cleanse multiple times with me.

Personally I’ve experienced this detox nine times. Each time is different, and I continuously learn more and more about myself throughout the process.

Are you ready for an incredible challenge? Is food your final frontier? Do you want to take your yoga lifestyle to the next level?

If so, sign up today for this 21 day reset!

But don’t just take my word for it. Chances are, you’ve taken a class with a YBD instructor and/or practiced next to a yoga student who has undergone this process with me!

Here’s what yoga teacher Shaun Emerson said:

“Nadja calls it a detox, a cleanse, but for me, it was deeper than that. With Nadja’s guidance, the 21 day period was an opportunity to be thoughtful about what I was putting into my body. Participating in past cleanses, detoxes, and diets, the energy was negative: lose weight, deny, and be miserable. With Nadja’s positive energy shared on a daily basis, the attention is on the transformative impact food can have on our self-awareness and our relationship with others and the world around us. For me, the 21 days was a detox and cleanse, but more importantly, the 21 days was the first 21 days restart in a healthier body, clearer mind and deeper sense of awareness.”

So … what are you waiting for? Sign up today!

Mindful Monday: the Cycle of Life

Happy Mindful Monday! And welcome back, April! We are looking forward to your spring showers and all of the beautiful blossoms that will result.

For those of you that take my class regularly, you know that I recently lost a dear friend of mine. I’ve been sharing so much about my experience with death, and I’ve received a great deal of feedback after class. Many people have found some comfort as they deal with their own losses, so I wanted to share my thoughts here.

Our savasana pose literally means corpse pose. “Sava” = corpse. “Asana” = pose. And it comes at the end of our practice.

This reminds us of the natural order of things; there’s a beginning, a middle and an end. If something exists, at some point it will cease to exist, at least in its physical form.

When we make it to Savasana pose, we are pretty happy to arrive, am I right? We enjoy the peacefulness and stillness, because we know we have spent the better part of an hour moving and sweating and working!

In this way we can familiarize ourselves with the concept each time we come to our mats. See that it is a quiet and tranquil place. There is no pain or suffering. Just an awareness of peace.

Death becomes our greatest teacher of LIFE. It reminds us of the sanctity of each moment. How lucky we are to be breathing. We are reminded that everything is temporary, so we can practice non-attachment. We realize how precious our time is and we learn not to squander it.

Regardless of how rich or famous one is, death reminds us that we are all equal here on this Earth. Time is the most valuable commodity we’ve been allotted. It’s the only currency that matters.

In thinking of death as a natural part of life each and every time we climb on our mats, we can be familiar with its inevitable visit. And hopefully this perspective will help us cope with any suffering we must endure.

You have been blessed with 1,440 minutes or 86,400 seconds today. How will you spend your precious currency? Because you can’t save it for later. You must spend it today.

Anicca! Be happy!

Mindful Monday: Get Grounded

Happy Mindful Monday, yogis! Let’s take advantage of this lovely weather and get grounded!

No, not the kind of grounded where you’re stuck at home with no contact with friends, no TV or electronics. (Although that may also prove beneficial! And actually sounds pretty lovely to me in moderate doses.)

I’m referring to connecting with Mother Earth by walking barefoot! Ideally on the beach, but until spring break, we’ll have to make do with the wet grass. Or even in the mud! It’s called “earthing,” and aside from being a super yogi thing to do; it has amazing mental, emotional and physical health benefits!

Here are just a few of the amazing and maybe even surprising benefits of this practice.

Rejuvenates your senses and calms your mind

Earthing is usually done in the morning or evening – but fit it in wherever you can!

Taking deep breaths of fresh air provides oxygen for your entire body to function more efficiently.

The calm atmosphere and brief moments of unplugging from the matrix and plugging directly into Mother Nature helps relax your entire body and mind, allowing you to release your stress.

The green color of grass helps stimulate your body to produce calming hormones that help you relax.

The feeling of cool grass beneath your feet, the calm stillness of early morning or early evening, connecting with nature and feeling the warmth of the sun will certainly boost your mood!

Connects you to the earth and neutralizes your electrical field

When we walk barefoot on grass, we are directly connected to the magnetic field of the earth, which affects the entire electrical and magnetic field of the human body.

This exchange of energies helps neutralize negative electrical impulses in our body which are known to cause certain ailments.

It is said to also neutralize the effects of spending hours in front of our computer, TV and smart phone screens.

Cleansing our bodies of negative electrical energies can definitely have a positive effect on our overall health.

Provides your body with the precious properties of sun energy

The sunlight warms your winter body to the bone and naturally replenishes your essential vitamin D stores.

Sun energy is a great source of healing our energies and restorative powers. In Naturopathy, it is referred to as the source of life and energy.

Studies show that it helps disinfect the body, tones muscles and nerves and supplies the entire body with energy!

According to experts, we can get the maximum sun energy benefits between 6:30 to 9 in the morning and between 4:30 to about 6:30 in the evening. Be mindful of over exposure to the sun in the harsh afternoon sun hours.

So get off the pavement, take off your stuffy shoes, and go get grounded!

Have a great week, my earthy, grounded yogis! See you on your mat this week!

Mindful Monday

Good morning, lovely and mindful ones! Somehow we blinked, and suddenly it’s March!

After a long, cold and beautiful winter, this is our final push toward the warmer, sun-filled breezy months ahead.

When I think of March, I think St. Patrick’s Day, March Madness, Spring Equinox, spring break shamrock shakes (don’t judge) and dating back to my days in politics and community organizing, Women’s History month. What are some of the things that you look forward to this month?

As we prepare for spring, we focus on detoxing and renewing. We do this in our homes, right? Spring cleaning! Opening the windows to let the breeze carry away stagnant, stale air.

Spring is also the time for cleansing the body from the winter’s slumber. In the winter, we have a tendency to get sluggish, and so spring becomes the opportune time to shed heavier layers and clean the body of excess toxins in the tissues.

From an Ayurvedic perspective, the Kapha dosha, which is the water and earth element, is highly accumulated in the body from the winter months. This can be experienced as winter weight gain and feeling lethargic.

This is a great time of year to consider a detox or cleanse of your digestive system. Cutting processed foods, caffeine, sugar, alcohol and dairy for a few to several days will reset your system and leave you feeling light and lifted.

As sunlight creates longer days, the warmth and dampness of this time of year has the potential to leave congestion and upper respiratory conditions in their wake. Spring is the time for releasing deep-seated emotions of sorrow and sadness. You’ll be seeing quite a bit of twisting postures, backbends and deep forward folds in your yoga classes this time of year to guide you in releasing and renewing.

Let’s enjoy these next few weeks of transition as much as we love the transitions we practice on our mats!

Make it a great week, friends!

Mindful Monday: Expectation is the root of all heartache

Good morning, mindful ones!

Think about the last time you felt hurt, disappointed or let down. If you examine that situation, you’ll see that it was your expectation not being met that caused your disappointment, not what actually happened.

If you didn’t expect a certain outcome, there would be nothing to react to!

It’s pretty darn simple but so very challenging. I mean how can we go through life without expectations? We expect things to go in a logical, linear direction. We expect to work hard toward a specific goal or outcome. We expect those we love to treat us in a loving, respectful way. We expect to go to the market and find the items we need and purchase them. We expect our cars to start when we push the ignition button. We expect someone to call when he/she says he/she will. We expect our friends to have our back. We expect our children to behave in a certain way. We expect our parents to love us. We expect to pay our bills and have our utilities work. We expect to wake up in the morning and the sun will be shining. The list goes on and on and on of our expectations. I mean they are all pretty reasonable, right?

Sure they are! And when one of our reasonable expectations is not met, how does that make us feel? Resentful. Disappointed. Downright pissed! Sad. Betrayed. Hurt. These feelings can fester in a relationship. All caused by certain expectations.

It’s so important to turn our attention inward when feeling that bitter sting of disappointment. Rather than project it outward and blame the easy target, look within and see where the disappointment is rooted.

We cannot control others. We cannot control life. This is a lifelong lesson we continue to resist. The more we resist it, the more painful these lessons can become.

So we continue to practice our yoga and meditation to use for self-introspection. It should never be about the other person or outside factor. What am I doing today about my anger? Jealously? Self-doubt? Expectations?

Can I give and love more freely? What was my motivation when I did x, y or z? Was it pure or was I doing it to get something in return?

For me, it’s always about shifting my perspective back to gratitude. Focusing so much on all of the abundance of blessings and love that surrounds me each day. Giving for the sake of giving. Loving because it’s my true nature. Accepting because it’s my only way to stay sane!

Have a great week, dearest ones! Hope to see you on your mat this week – but I won’t be mad at you if you don’t show up!! ❤️

Mindful Monday: Tempus Fugit

Good morning and happy Monday, mindful ones! Happy President’s Day! You may have the day off today, but all of our studios are open with our regular schedules!

I was talking to a friend the other day who expressed so much fear surrounding money. She is overworked and overextended, but she continues plodding on at an unsustainable, breakneck speed driven by her fears. I think we’ve all been there. I know that was my reality when I left my role as the spokesperson for the City of Naperville to teach yoga full-time.

But the reason I left the career that I once loved so much was that I wanted more freedom and flexibility with my time to spend more of it doing what I love.

And I slowly realized that money is the currency that we use to purchase goods and services. It is a tool to use in the pursuit of a full and fulfilling life. It is not the purpose of life.

The true currency of life is our tempus TIME. We exchange our precious, limited, finite time for money when we work. It’s a steep price to pay.

Each day, no matter how good looking you are or how much money you have or how talented you are, you are given 86,400 seconds or 1,440 minutes. That’s all you get in one day. You can’t bank it, roll it over or save it for later.

I always think of Steve Jobs and how all the money in the world could not prolong his life. He couldn’t cash in his vast fortune and buy another decade of life. But he certainly spent his seconds, minutes, hours and days in a way that impacted and changed our entire planet.

Like death, time is our great equalizer. It does not favor the rich or the poor, the believers or non-believers. How you spend or squander your time determines your life, your future, your karma.

Tempus fugit, carpe diem et memento mori

“Time flees, seize the day, remember death”

How will you spend your precious time this day? What will you receive in exchange for this priceless commodity?

Mindful Monday: Snow Day

Good morning, mindful ones!

Well last week’s blog was called Slow Your Roll, and it was about slowing down our instant-gratification-and-endemic-busyness-plagued-society by releasing expectations. How apropos that we had the very opportunity to incorporate that attitude with the huge snow storm that hit us late last week!

We were all literally forced to release expectations and slow down, because we had no other choice. Roads were treacherous and many businesses actually closed or opened late morning or early afternoon.

Things like huge snowstorms give us an opportunity to observe ourselves (without judgement) and to witness our instinctual and also conditioned reactions. And through our yoga practice, we have learned the precious art of finding that space between breaths and pausing before reacting. Then choosing our response.

One of my all time favorite quotes. Victor Frankl survived the Holocaust and several concentration camps, and he used his experience to help others find the beauty of life and the will to live.

In the most wretched of human circumstances, Frankl observed that some people maintained their deep humanity through simple acts of sharing their last scrap of bread or still finding beauty in nature.

We, who have so much to be grateful for, can still catch ourselves reacting to unexpected circumstances with annoyance, impatience and even anger. Often we react without thinking. Our behaviors are acted out and reflexive rather than thoughtful.

Through our yoga practice, we have learned to breathe and pause. In this paused space lies our growth, happiness and freedom. With such awareness of this space, we find the freedom from both internal and external pressures and we choose our response.

I think of it as a game. I watch a strong reaction arise within, and try to pause and just look at it. And then I know I have a choice: continue on with the emotion or realize that’s it’s temporary so I can choose a less reactive response.

And we don’t have to wait for a huge act of nature to practice this. We have these opportunities all day long! Sitting at the breakfast table. Walking into a restaurant. Standing in line at the grocery store. Shopping for food before a huge snowstorm hits. Even on our yoga mats, we have sixty minutes to observe, pause and then respond.

It is in the little every day moments our true character is revealed to us. How we behave on our yoga mats shows us how we will respond off of our mats as well. How we train each day determines how we will handle the big stuff when it arrives.

Have a great week, friends! Be safe and I can’t wait to see you on your mats this week!