YES...AND....

Are you familiar with the rules of Impov Comedy?  Improv (improvisation) often happens with a troupe of comedians being given some disparate props, or "prompts" from which they are expected to create a comedy routine.  One plays off the other as they throw the next line to the next comedian.  None is able to "pass"; all must use the "Yes, And..." rule, meaning no prompt is off limits. Mentally they say, "yes...and..." then add their own idea to the chain of events.  They think on their feet and by the end they've all joined to co-create a hopefully funny, often silly, sometimes groan-worthy, but always amazing skit.

Elizabeth's yoga classes are like that at Yoga Circle.  She always asks practitioners if they have specific things they'd like to work on in class.  Almost always there are requests for "hips", "shoulders", "hamstrings", and the like.  Then she uses her expertise to create a class that includes all those areas of focus.  I'm always amazed, but I also understand that the frequency of these request might clue her in to figuring she will be asked for them, so she's ready.

Last week, however, it went like this:  "Hips, holiday season feelings, shoulders/neck, sinuses."  WHAT?!?  I was stunned.  How was she going to create a yoga practice around all that?  But she smiled, rubbed her hands together with gleeful readiness to meet the challenge, thought for a moment, then said, as she often does.."Let's start lying on our backs..." and off she went.

We did hip openers and stabilizers, neck and shoulder stretches, range of motion movements, and throughout it all she interwove a pranayama (breathing) practice where we focused on the stresses and challenges of the holiday season, for some that means chaotic preparations and for some a time of loss or sadness, encouraging us to use our breath to calm our emotions and to always come back to the present moment -- the only moment that truly exists.  Toward the end or practice, she introduced self-lymphatic massage, an Auyurvedic practice of moving lymph out of the tissues and muscle fascia, draining back into the circulatory system.  She spent extra time massaging the sinus area of the face.

More than the actual practice that day, I was impressed with the knowledge that no matter what we throw at her, Elizabeth takes it all in enthusiastically.  Her skill with therapeutic yoga is evident in what she creates for us in asana and pranayama practice, but what I love most is the broad smile and happy countenance she has when her skill and creativity unite.

"Yes...And..." Indeed.

Namaste,  donnajurene

INJURY = DISCOVERY

So, I've written before about how the Yoga Nidra practice is not my fave.  Do  you know what Yoga Nidra is?  Here's this from Wikipedia:  "Yoga Nidra, or yogic sleep, is a state of consciousness between waking and sleeping, like the "going-to-sleep" stage.  It is a state in which the body is completely relaxed and the practitioner becomes systematically and increasingly aware of the inner world by following a set of verbal instructions."

Anyway, in class it's about 30 minutes of gentle asana then an hour of JUST LYING THERE!  I mean, I like a nice restorative, meditative 15 minute Savasana at the end of class like everyone else, but 60 minutes?!? That's excessive.  I try to listen to the guided body scan, but am constantly distracted by how slowly it goes -- do we really have to focus on our fingers and thumbs?!?  My pranayama practice leaves me panting as I try to control my breath with long inhales, pauses, and exhales.  My body is never completely comfortable no matter how many props and blankets I gather around me; my head always hurts.  My intention for the practice moves from "a state of calm" to "just get through this thing".

I am the exception to the norm, however, because the last Wednesday of the month 10 a.m. Yoga Nidra class is FULL.  People love it!  I've taken to avoiding that class.

But last month I showed up, having forgotten about the last Wednesday schedule.  You see, six days prior I had fallen down a flight of stairs.  Yep, slid off the top step in my stocking feet, immediately fell and smacked my head on the floor before descending, hitting my right ribs, hip/thigh, and knee on all 14 stairs coming down from my bedroom.  I picked up speed as I went, like a tobboganer without the toboggan.  So I had been a bit sore and had been away from the studio, but felt like I needed to start moving again.

Serendipity intervened on my behalf and while initially disappointed that I was there on Yoga Nidra day, I decided a long Savasana might be sort of nice.   This was maybe my 5th try at the practice and for the first time, I "got" it.  I was able to find comfort, stay present, turn inward, breathe and "be" with the whole thing and left feeling renewed, grounded, calm. 

I asked our instructor, Elizabeth, afterwards if the words and instructions for guiding Yoga Nidra are always the same, because this one really worked for me.  She smiled and said, "Yes; it's always the same."  I think I'd heard it for the first time at that class.  My body needed to slow down, my mind to find awareness, my dosha to move from Vata (swirling) to Kapha (grounded).  (I'm an Ayurvedic novice...more on that in future posts!)  

At the beginning of each Yoga Nidra practice we are prompted to find an intention for the practice in the form of an affirmation and to repeat it as if it is already true.  I decided my intention would be:  "I am strong, resilient, and calm."   That intention has become a mantra which I repeat every day -- sometimes many times throughout the day.

I don't know if Yoga Nidra will become my Nirvana practice, but I do know I'll be back.  

Namaste,  donnajurene

NO EXCUSES -- GETTING 10% HAPPIER

You think you come to yoga class to get your body in better shape -- stronger, more flexible, more balanced.  It's wonderful that asana practice provides those "value added" benefits...but the true purpose of yoga, as explained by the ancient yogis, is to strengthen and settle the mind and body for mediation.  Yep; it's all about the meditation practice.

I've been writing about my Mindfulness-Based Stress Reduction course, of which meditation was a significant practice, to address life's stresses, depression, anxiety, physical and emotional pain.  Scientific studies have shown that our brains respond to meditation by building new neural pathways that calm the monkey mind of worry and stress.  So, actually, just sitting quietly for some period of time each day, being aware of your breath moving in and out, watching your thoughts come and go like clouds floating across the sky, is actually the whole point of Yoga and a deeply healing practice.

Why don't more people do it?

Maybe because it's got a "blissed out", hippie-vibe reputation in the West that is easy to mock.  And who wants to be laughed at? We are a busy, productive, striving culture that has no time and no patience for foolishly sitting still and not doing anything!

Also, at least initially, it's sorta hard.  Everyone thinks the point is to "clear your mind", resulting in no thoughts whatsoever.  Nope.  That's not it.  In fact, that's pretty impossible.  As long as we have human brains, human brains will do what they are created to do...think!  They will ruminate about the past, plan for the future, tell us stories, tell us lies, distract, and demand.  They are unruly two-year-olds!  The point of meditating is to "quiet" the mind...give it a "resting time" where all that activity at least slows down and whispers more softly.

We don't even have to listen; we can just acknowledge with a labeling technique what is going on.  If I catch myself planning a party while meditating, I just say to myself, "Thinking...planning" and go back to my breathing.  If I catch myself wondering what time it is and how much longer do I have to sit here, I say to myself, "Impatient" and go back to my breath.  The trick is not to attach to what the brain is doing.  There will always be thoughts...but you don't have to follow the story they are telling.  Interrupt with acknowledging and moving back to the breath.  It takes lots of practice.  Some days I'm an expert.  More often I am far, far from it.  But I keep at it.

Meditation is becoming pretty popular these days, so some of the "hippie" stigma is abating since science has taken up the study of meditation and found some quantifiable benefits to practicing.  Even the Seattle Seahawks incorporate meditation into their football program!  Books, articles, classes, courses, lectures...you can find more information on meditation that you could imagine with just a quick Google Search.

There are literally no excuses for NOT giving it a try.  Yoga Circle offers special workshops on meditation, in addition to meditation being incorporated into the physical asana practices we do.  A fabulous app you can download is "Insight Timer" that has literally hundreds of types of meditations offered by various teachers.  A beginner book I particularly like is "10% Happier" by Dan Harris, a TV journalist who found meditation after an on-air panic attack and struggle with substance abuse.  It is the perfect book for skeptics and written with humor and insight and down-to-earth tips on just trying to get only "10% happier" through meditation.

Come to class a bit early, sit quietly on your mat and let your breath be your focus.  See if that has any impact on your practice.  Do the dance of breath with movement and stillness.  Rest in savasana with a mind as at ease as your body.  Give it a try.  No excuses.

Namaste,  donnajurene

Photo credit:  pixabay.com

MINDFULNESS-BASED STRESS REDUCTION -- PART 4

This is the last in my series reporting on my MBSR class.

Since our day-long retreat (see previous post), we had three more sessions and these were focused on Communication, Compassion, and Continuing Practice.

Do you ever notice how relationships with others can be stressful?   If we can identify our emotions around what other people are "triggering" in us, we can learn to be present with the emotion, noticing it, and identifying it without becoming that emotion with our whole being.  Instead of "I'm so angry with you!!!" there might be a pause, a deep breath, and the acknowledgement that "anger is rising in response to what she said."  The anger is there, but it's not controlling me.  I admit to this being a real challenge for me.  Emotion is a powerful force and arises in an instant.  The practice is to slow down, pay attention, and "label" the feeling with some distance in order to maintain equilibrium in a potentially tense situation.

As we are able to respond rather than react to life and its stresses, we might also find a place of more compassion for ourselves and those around us.  Our textbook says, "Compassion is defined as the practice of noticing suffering in ourselves and others and being willing to help."  Help takes many forms and sometimes the best we can do is be present with the feelings that arise, holding space, and witnessing with another.  Sometimes we need to realize our own suffering may be due to distorted thinking and projection, and not in tune with reality at all.  This is an opportunity to take responsibility for our own thinking and to find clarity and peace with a new paradigm of interpretation.   We did many "Lovingkindness Meditation" practices in class...sending love and compassion and well-being to those we love, those we only know a little bit, to ourselves, and most challenging, to those we actually dislike.  Sound easy?  Nope.  That's why they call it a practice.

In class we learned there are formal practices -- a variety of sitting meditations, as well as movement meditations -- Qigong, Yoga, etc.  And there are informal practices -- eating mindfully, walking mindfully, speaking mindfully, awareness of sensation in any given minute.  All of these can be incorporated into a daily living mindfulness practice that keeps us grounded, aware, in the moment, and free from regret (past focus) or worry (future focus).

At the end of the class I realized that the Nirvana I had hoped to obtain by taking the MBSR class was not automatic.  I realized that most of the modalities and exercises were not new to me -- I've been taught them and have sporadically practiced all of them in the past.  What was real for me, the learning I take away, is there is no 'magic pill' of a teacher or class or course that will take the place of dedication to practicing every day.  Mindfulness is always there yet it's not always easy to access; it takes a intention and attention to truly incorporate peace, equanimity, and tranquility into our lives.

Seems like it might be worth the effort.  Now, close your eyes and notice your breath moving in and moving out....

Namaste,  donnajurene

MINDFULNESS BASED STRESS REDUCTION -- PART 3

We have had a spectacular Fall.  The days have been mostly warm and sunny; the nights cool and clear.  The Fall colors have been brilliant and have lasted all month since no torrential downpours or sustained winds have knocked them from their branches.  Everyone is eager to be outside, drinking it all in before the inevitable winter gloom comes upon us.

That's why it was really, really hard to head to a day-long meditation retreat last Saturday as part of this mindfulness course I am taking.  All the live-long, sunny, brilliant blue sky, red-orange-gold day I spent inside a hospital conference room not talking to anyone and, most of the time, with my eyes closed.  I had thought of a million reasons not to go.
But I went.

This day-long retreat is meant to be a total immersion into mindfulness meditation, a "sampler" of meditation practices we may find useful in our daily lives.  We've explored some of them in class, but this was a chance to dive deep.

We arrived at 9:00 a.m. to settle in and get instruction from our teacher.  Then we went into silence.

At 9:30 we had our first sitting meditation session: Awareness of Breath.  The idea is to just breathe.  Don't do anything special, just be aware of the breath going in and out of the nose; the belly and chest rising and falling in rhythm.  Thoughts come, acknowledge that, and let them pass on without attaching to them.  Sounds easy, huh?  Try it.  Especially try it when the large group in some sort of training session is on the other side of the room divider talking, laughing, and applauding.  Meditation challenge.

At 10:00 we stood for our first Walking Meditation session of the day.  The room was large enough for all of us to line up on each side of the room and and find a "lane" to walk to the other side, passing classmates along the way.  Again, nothing needed but to pay attention. Walk at any pace, but be aware of body, how the foot feels on the carpet, legs and arms moving in tandem,  and breath.  Don't focus on thoughts, just body moving along your lane.  I liked it and found it calming.

At 10:30 it was time for some easy yoga and a body-scan.  We spread out our mats and followed the instructions of our teacher as he led us through a very gentle asana practice, then we settled into a savasana posture to do a full body-scan practice.  Some fell asleep, but not me.  I did notice I continue to have a hard time with this practice, feeling uncomfortable on my back even though I brought lots of props and blankets, and that I get very impatient and antsy.  Interesting to note.  No judgement.

At 11:00 it was time to sit again for a Listening Practice.  Just close eyes, and hear sounds.  Try not to identify or explain to resist or tell a story, just notice "sound" and move on.  "Sound" was mostly that other group continuing to distract me.  HaHa  I need more practice.

At 11:30 we walked again.  Same thing.

At noon we had a lunch break...Mindful Eating.  Everyone found a quiet place to eat their sack lunch. Some stayed in the room, others retreated to the large foyer where there were big windows and a few tables, and some rebels defied the instructions and went outside.  That was me.  I just HAD to have some fresh air and sunshine.  A couple others did too.  I ate my crackers, cheese, and fruit with the sun on my face, the breeze in my hair, the colors of the trees dancing before my eyes, and watched as a crew re-striped the parking lot in the back of the hospital.  I loved the quiet and focus of eating with intention.

Back inside at 12:45 we sat for and Open Awareness meditation.  This one really resonated with me.  The idea is to be fully aware of everything going on -- being in touch with all senses and thoughts and to learn, by this paying attention, more about ourselves -- how our minds and bodies have certain habits and patterns.  We were to notice, note, and move on...but with some awareness of Self and how we might be causing our own distress at times.  I noted that I am always planning something.  And not just "I have to stop at the store on the way home.." but planning imaginary gatherings, or creating a book, or writing any number of things I have ideas for...actual sentences of some future writing project started to flit though my mind.  No wonder I often feel I don't accomplish enough; my brain is creating things at such a pace, I could never keep up.

At 1:15 we walked again.  Back and forth.  I noticed that movement meditation, either walking or yoga, really calms my mind.  I don't think as much when I'm moving; not so caught by the planning mind.

At 1:45 we did a Lovingkindness Meditation.  This is when you send out loving thoughts of well-being to someone you love; then to someone you know a little, but not well; and in advanced practices, to someone with whom you have a lot of conflict or difficulty. Finally you sending lovingkindness to yourself.  I like this practice, but sometime it's really hard to send love to someone who is your nemesis.  Advanced, indeed.

At 2:15  we did a bit of standing yoga; again very gentle, and mostly Mountain Pose and bending left and right.

At 2:30 we did a Self-Compassion meditation, similar to Lovingkindness but totally self-directed.  It felt very nurturing.  One suggestion to was to visualize ourselves as children...it was powerful to send love to our little selves.

At 3:00 we finally were able to speak again...and shared in pairs and then with the group our experience of the day.  Everyone felt it was positive; many gained new insights and had profound experiences.

The retreat ended at 4:00.  I came away with new learning about how body movement can be a focused meditation for me.  I discovered that my planning brain keeps me feeling stressed at times over the fantasies of all I want and should to do, but don't have the time or energy to accomplish in real life.   I loved the sense of community, even though we were in silence together -- sort of an introvert's dream, really.

All in all, I'm glad I went.  I only wish it had been a rainy day...

Namaste,  donnajurene

MINDFULNESS BASED STRESS REDUCTION -- PART 2.

The mind-body connection is perhaps never more apparent than when we are in moments of stress.

Our bodies respond immediately to what feels like a threat -- which can be a real one, like a snarling dog running in your direction, or can be only the thought of a threat...the "what if's" we torment ourselves with in spiraling fantasies of death and disaster.  A car cuts you off and even though there was no danger of an accident, there could have been so the response is often fear and/or anger and a flood of stress hormones.

Whether real or imagined...what is the body response?  Same.  Fight, flight, or freeze happens.  Heart rate increases, blood pressure rises, muscles contract, hunger abates -- every bodily function starts to focus on survival and hormones are released on massive quantities to enable us to do what must be done to live another day.

Actually physical threats are thankfully rare for those of us in healthy relationships and in a relatively peaceful environments at home and in our communities.   But our minds are constantly scanning for danger anyway and for some this creates many, many moments of anxiety and stress as we imagine all that could go awry.  Our bodies begin to live in a physiological state similar to the mean dog attack response.

In the 4th & 5th MBSR classes we focus on stress and how we react and respond to it.  Life is stressful.  We can make it more so, often, by how we respond to every day stressors.  But we can learn to identify the actual events that stress us, the real emotions attached to those events, and how we can take a step back, breathe through the real emotion, and find a new response to the situation that does not contribute to the stress spiral.

A technique called RAIN is helpful.  You feel stressed over something;  you then

R:  Recognize what is happening:  Damn! That guy just cut me off!  I could have rear-ended him! What a jerk!  (You are angry because you've decided the guy is a jerk.  Also you are afraid because you might have been injured in an accident.  NOTE the stories you are telling yourself about the character of the person in the other car and the "what if" that might have happened...but didn't).

A:  Allow and accept what is, is.  (Whoa.  This is happening right now!  I got cut off and I'm feeling scared and angry.  I understand why I'm feeling these things.  I have compassion for myself in this situation; it really was scary and I'm a nervous driver anyway.)

I:  Investigate Inner Experience by recognizing the cascade of emotions and then calling upon mindfulness training to step back and breathe.  (Whew.  Taking deep breaths; feeling my tight shoulder muscles and consciously relaxing them; feeling my tight grip on the wheel and loosening it. Still a little nervous, but calmer; everything seems to be OK.  Traffic is moving and I'm fine...)

N:  Non-identification can be the response to the situation by recognizing that anger and fear are emotions that arose, but don't have to rule us in this situation.  The guy did a careless thing, perhaps, but isn't necessarily a jerk, so anger is a choice.  An accident might have happened, but didn't so fear is not an emotion that was appropriate...maybe gratitude is a better choice.  We had an experience; we didn't become the experience.  (Interesting; that guy made a careless decision to cut in, or maybe he just didn't see me.  I have been distracted before too.  Maybe he is dealing with some difficult stuff.  I'm grateful there was no accident.  -- End of story!)

This has helped me so much in my quest to overcome the constant flow of "story" in my head, the motives I assign to people, the fears and fantasies of worst case scenarios.

Mindfulness helps us be in the moment of what is, helps us find compassion for ourselves and others, allows us to live with open hearts and open minds to every unfolding moment.  And we don't have to be stressed all the time!

Let it RAIN!

Namaste,   donnajurene

MINDFULNESS BASED STRESS REDUCTION, PART 1

Accentuate the positive, they say.  Did that last week.  This week I'm focusing on the negative.

I'm three sessions (of eight, plus a day-long retreat) into a Mindfulness Based Stress Reduction course being offered at the medical facility in my town.  Mindfulness Based Stress Reduction (MBSR) is the brainchild of Jon Kabat-Zinn who founded the Stress Reduction Clinic at the University of Massachusetts Medical School after studying Buddhism with noted teachers such as Thich Nhat Hanh.  He eventually honed his work to create an 8-week standardized series called Mindfulness Based Stress Reduction, largely uncoupling the method from Buddhism, instead emphasizing the scientific aspects of the practice.  His course, marrying meditation with Hatha Yoga, has spread worldwide and seeks to help those suffering from stress, anxiety, pain, and illness.  He teaches "moment to moment awareness".   He's also written books on the topic; the most read being:  Wherever You Go, There You Are, and, Full Catastrophe Living.

I've always wanted to take an MBSR course, but never was one offered near where I live.  I wasn't into commuting long distance to go once a week, although in times of battling my Twin Demons: Anxiety and Depression, I've been very tempted to just do it.  So, I was thrilled to find the course offered a 10 minute drive from my front door.

The first session was an orientation and introduction to meditation using the "Body Scan" technique.  Yoga practitioners would find it a familiar practice, lying in savasana and focusing on discrete body parts, as in practicing Yoga Nidra, or "yoga sleep".  The idea, of course is not to go sleep but to find awareness in each body area and to also find relaxation in quieting the mind while concentrating on the sensations in your big toe, for example.

Our homework was to do a guided visualization 30 minute Body Scan (accessed through Mindfulness Northwest website, or the Insight Timer app.) six days a week.

The second class focused on Perception.  The idea was to separate the fact of what we experience from the story we tell ourselves about it.  Our response to life's ups and downs is often far more dramatic than it needs to be.  Could we be more objective about the events that arise?  Even positive ones?

Our homework was to continue the Body Scan, as well as making note once each day of something positive and to be aware of our thoughts, emotions, and body response to the positive event.

This week we are to continue awareness of the waves of "good" and "bad" that arise in life, but to focus primarily on our responses to the negative or unpleasant events.  Can we name it, and be aware of our physical, emotional, and intellectual responses to it?  We've also added a 30 minute sitting meditation, following the breath or a mantra, as well as a 30 minute very gentle yoga practice.

There are 20 people in the class, most total novices to meditation and yoga.  I have some quibbles with the fact that not enough attention is being paid to having precise instruction and good props for the asana poses and that the facilitator often rushes us from a deep meditation on to the next thing, but that's just cuz I think I know better.   I don't want to be the class critic!

So, I'm going with the flow and finding that my daily awareness is increasing and I am becoming more mindful and more relaxed about some life events that have caused anxiety for me in the past.  I'm able to be a tad more objective and quiet the little voices that want to lead me to worry.  Progress!

I'll keep you posted as the course goes on.

Namaste,  donnajurene

LACE UP THAT CORSET!

I've been taking private yoga therapy classes with Yoga Circle teacher, Elizabeth, for a few weeks.  I requested some assistance with finding poses that would address my scoliosis, relieving some intermittent back pain and finding daily proper alignment, both on and off the mat.

Imagine my surprise when corseting became the focus of our time together!

The very best and most important "pose" any of us can do is to strengthen our inner core.  Nope, not the 6-pack muscles, which are fairly superficially located; rather, the deep core muscles which hold us erect and strong.

I'm doing a home practice in conjunction with my private lessons which has me first meditating on diaphragmatic breathing.  These deep core breaths are both energizing and relaxing.  I go to that many times during the day -- especially to relieve stress.

Next, who knew?, but our "core" is also linked to our pelvic floor.  These muscles are known to women as those that tighten as we do our Kegel exercises, but in this case I isolate only the front part of the muscle group, tightening the "floor" of the core.

The Transverse Abdominus are the deepest layer of abdominal muscles, wrapping around the body completely, front to back.  To tighten these, pretend you are zipping up a pair of really tight jeans.  Your abdomen should draw in, not poof out.

The trickiest, for me, of the core muscles is the Lumbar Multifidus. They run along the spine and tightening them is a subtle movement of drawing the center of the back close together as if lacing up a corset.

Put all these moves together and tighten!  Done as a practice, each time you are working toward a nice strong core that holds one in proper alignment, strengthens the muscles of the abdomen and back, relieves pain, and allows flexibility.  Magic!

It's not as easy as putting a corset on the outside and drawing it tight, but it IS healthier.  In my reading I found that some women in the 18th Century drew their corsets so tight (in an effort to have the smallest waistline possible -- slaves to fashion!), that they constricted their breathing to only the top part of their lungs, causing fluid to collect in the bottom of their lungs, a slight cough to develop (all those hankies!), and a chronic shortness of breath (all those heaving bosoms).

Learning the internal corseting is a challenge, but I'm working on it.  My lungs are growing more elastic, not less.  And standing up straight with core zipped up makes me inches taller than a slumped "casual" posture and elevates my mood and confidence as well.  Plus it takes about 10 pounds off the profile in the mirror.  Maybe not a 17 inch waist....but c'mon, that's just freakish!©

Namaste, donnajurene

Sources: https://en.wikipedia.org/wiki/Corset
              Inner Core Handout -- Sarva Yoga Therapy
Photo Credit: https://en.wikipedia.org/wiki/Peloponnesian_Folklore_Foundation

WORRIED ABOUT BEGINNERS

I've written about being a beginner yogi before, but every time I meet a newbie in class I am reminded of how awkward and uncomfortable I was when I started.  I see that same look of insecurity on some faces around me as they puzzle their way through setting up their spaces -- rolling out the mat, gathering props (or not...what is all the stuff for anyway?), and trying to figure out the pretzel poses the teacher is leading us through.  It can all be a little intimidating.

I always want to say...

"Tell the instructor ahead of time if you have any limitations or hurt-y, tight places; DON'T make it worse!"

"Go slowly; take your time."

"Do absolutely NOTHING that hurts!  You can push a little more with experience -- not on the first day or week or month!"

"Ask questions; watch the instructor and watch those in class who are more experienced."

"Pay attention to proper alignment if you can; a straight spine and a sucked-in ab will hold you safely in any pose."

"Try a variety of teachers if your schedule allows flexibly in attendance; everyone has a different approach and focus for teaching."

"Stick with it; the benefits are amazing!"  

I always wonder about those I see once or twice and then never again.  Have they decided yoga isn't for them?  Did they get hurt?  Were they embarrassed or felt inadequate?   Before I dedicated myself to working through all those reasons for walking away, I stopped myself from yoga many times.  But something called me back.  

There are physical, emotional, and spiritual aspects to yoga that have transformed my life.  I want that for everyone.  Keep coming!  

Namaste,  donnajurene

Photo Credit:  Copyright: <a href='https://www.123rf.com/profile_lkeskinen'>lkeskinen / 123RF Stock Photo</a>

PRIVATE LESSONS

It never occurred to me that I'd find a holistic approach to living by practicing yoga.  I thought I might get more flexible; maybe quiet my constantly ruminating and planning mind, at least a little bit, 2-3 times a week when I was at class.  Maybe, just maybe, I'd get a "yoga butt".

Two out of three of those things has happened.   And so much more....

I've become aware that my minor degree of scoliosis and how my bones and muscles interact has for most of my adult life been the culprit for so much of my back and leg pain.  I've discovered that one of my lungs is unable to expand as fully as the other due to a shorten musculature that holds my ribcage tight.  I've discovered that my Ayurveda type contributes to my desire for warmth, quiet, and calm and this is why I find it so uncomfortable, jarring, and exhausting to be cold and in noisy, chaotic environments.  It also urges me to sugar binge, sabotaging on a regular basis my healthy eating plan!

These are not negative things....these are areas of self-discovery I'd have never understood or been able to address without yoga.  As I've said over and over in this blog, yoga is NOT just about pretzely poses...yoga is life.  Yoga is a guide to living fully and mindfully to our highest and best purpose.

This week I started a series of private sessions with YCS teacher, Elizabeth, who has a practice  providing therapeutic yoga to clients.  If you've attend her classes, you know how gifted she is at crafting a class specifically to the physical needs of her students.  Often I come away from class feeling like we've barely moved (especially in gentle classes), yet my body is loose, relaxed, and renewed -- any aches and pains vanished.  I am always amazed.

She started our private session with reviewing a lengthly questionnaire she'd asked me to complete ahead of time.  It was very detailed with questions about all aspects of my life -- physical, psychological, spiritual.  Then she did a detailed postural assessment from which she will determine how best to craft an asana home practice I can use to help counter the effects of my scoliosis, with poses that will encourage muscles to stretch instead of contract, with asymmetrical breathing that will help me expand lung capacity, with reminders to be mindful of the millions of times a day I revert to unbalanced postures and how to realign myself.  We talked about diet, hydration, and my Ayurvedic type and how to counter coming out of balance by incorporating foods and activities that are its opposite -- or when my day requires the energies of a different type, how to find comfort and "home" by incorporating foods and activities of my dominant type to ground me.

She also is reminding me to be accepting of "is-ness".  We are not working to overcome or "fix" my scoliosis or even my tendency to sugar binge.  We are accepting of these givens and finding and employing the very best tools to help me live my best life with who I am... and to love the journey.

I've only just begun this new exploration of how therapeutic yoga can help me.  I'll keep you posted.  For now, I'm really excited to enhance my practice with personalized attention and with learning actions I can take throughout my life to remain as strong, flexible, balanced, and as aware as I can be about myself and how to "take actions on my own behalf", as Karen (YCS owner and lead teacher), often reminds us in class.

Mind, body, spirit = Yoga.©

Namaste,  donnajurene

Photo Credit:  www.pixabay.com

WHAT IS A MALA ANYWAY?

One of the things I love about yoga, and most studios, is the shopping.  I know that sounds very shallow given the ancient deep practice of yoga.  I respect that too.  I do!  But the cool yoga accessories are also a draw.

Admit it.  You've shopped for a beautiful mat in your favorite color, maybe with a design that appealed to you.  You might just throw on a pair of loose pants and T-shirt -- I do some days -- but you might also try on a number of yoga pants in all the cool colors, maybe also with a little secret pocket in the waistband.  (What are those for anyway?  What can possibly fit in there???  Certainly not my giant iPhone 6s!)  There are zillions of yoga top options -- racer back spandex, soft flowing shirts with "om" symbols emblazoned on the front, the ubiquitous lotus flower -- all in a plethora of colors.

And I'm sure you've noticed some people wear beaded bracelets, many with a colorful tassel.  You might even notice sometimes a beaded necklace with a similar feathery tassel at the bottom.  Now we are in mala territory.

A mala is a string of beads used for meditation.  The long "necklace" malas have 108 beads -- the auspicious number of repetitions of a mantra.  While reciting the mantra, the practitioner touches one bead for every repetition until completing a cycle of 108.  Many malas are shorter, with a fewer number of beads for shorter mantra meditation.  Bracelets also fall into this category.  Repetitions should always be to a count of 7, 21, 28, or 108.

Doing mala mantra meditation is called doing "Japa".  From Wikipedia:  "Japa" is a Sanskrit word for the meditative repetition of a mantra or a divine name.  It is a practice found in Buddhism, Hinduism, Janism, and Sikhism.  The mantra or name may be spoken softly, enough for the practitioner to hear it, or it may be spoken within the reciter's mind."

Some might even carry their mala in a "japa bag" which they wear around their necks sort of like a small purse.  I've seen folks sitting quietly, hand inside their japa bag,  doing japa meditation on the bus, or at a meal, or listening to music, even in conversation.  Many find it calming.

I have a number of malas -- both the long "necklace" variety and the short bracelets.  I love wearing them as decorative jewelry honoring my spiritual traditions.  But I also use them, the long ones especially, for mantra meditation.  I was given a mantra by my meditation teacher years ago.  When my mind is especially playing "monkey" with me, repeating the mantra while also working my mala helps focus both mind and body with a place to rest in the meditation.

At the Yoga Circle Studio store there are lovely malas for sale, made by a local artisan and YCS student.  Check them out.  These, or any number of many other varieties, might appeal to you as a way to enhance your practice.  Plus, they are beautiful!

Namaste,
    donnajurene

More mala info:  https://www.gaia.com/article/how-use-mala-beads-yoga-and-meditation

IS IT OK TO BE MAD?

Is it OK for we yoga people to get angry?  Shouldn't we be able to just breathe those prickly emotions away?  Just let those uncharitable thoughts drift on the clouds of that wide blue sky of the mind?

We may all have those "yoga goals", but we are also human and not always floating around in a state of bliss.  Life is challenging; people are difficult; best intentions are sometimes met with rejection.  It's enough to make you take to the mat and "gnash your terrible teeth and roar your terrible roar", isn't it?

But is that giving in to letting anger and frustration win?  Don't we want to be able to "let it go"?  Well, yes and no.

Sometimes anger and action are justified.  Sometimes anger is empowering and galvanizing.  Look at the important social movements and the struggles for justice all around us, past and present.  These likely came from a place of frustration and anger at the status quo.  While anger can manifest in a destructive manner, it can also focus the mind, creating a force for barrier-breaking.  We must learn to channel and tame anger.  There might be benefit in working with anger in yoga.

Just going around being mad at the world, resenting that our hard work seems to be for naught, is likely to eat away at us. Finding peace with the effort to effect change even when the outcome is uncertain (and perhaps not what we wanted), is the way of the yogic path.

We can embody anger in a positive, life-affirming way.  We can show that releasing anger frees us to embrace that energy in another form.

This article suggests that good releases for anger are:  http://spiritualityhealth.com/blog/jc-peters/yoga-releasing-anger

Power yoga -- give that fire in your belly the heat, strength, and deep breath it needs to burn!
Abdominal work -- the Scissors Kick or the Woodchopper should bring a strong core to the job.  Vocalize a strong HA! on the down chop!

I'd also suggest Lion's Breath as a great release of tension and emotion.  Sticking out that tongue, pouncing with claws extended, and a deep vocal outbreath will put your energy right where it needs to be.

I'm not big on denying, burying, or om'ing away any emotion, especially those we've decided to label "bad" or "negative".  Emotion is just emotion.  Our task to is identify its source, find what it wants to teach us, and channel it for the greater good.  With anger, that means not letting it have its way with us, paralyzing us in rage and dismay.  It means finding expression for its release so we can use the energy it gifted us to be focused and pure in intention.

Besides, anger means we care deeply about something or we wouldn't be mad.  That thing you care about is calling to you.  Answer with a strong heart, a laser beam of intention, and a determination toward good.  Then...breathe and growl!

Namaste,  donnajurene

Photo Credit:  pixabay.com

YOGA AND POLITICS

When you think of Yoga do you automatically think of politics?  How about when you think of politics...does Yoga come to mind?  My guess is that in neither case does a linkage seem obvious at first blush.

But....as yogis we celebrate the calm, peaceful, compassionate beings our practice calls us to be and we hope to embody those qualities in the world at large.  Doesn't it make sense, then, that those characteristics are those that we would hope our politicians also bring to the job?

I wrote a previous post about a trip to Washington DC where I saw a "Yoga for Lawyers" book in the Supreme Court Visitors Gift Shop.  I've never seen one, though, entitled, "Yoga for Presidents" or "Yoga for Congress People".  Maybe those would be useful in these contentious times!  What would be the result of starting each new day in the White House or in the Halls of Congress with a bit of meditation and asana?  Interesting to contemplate, right?

Really, it would be pretty great if any politician also embraced the principles of Yoga in their service to their constituents, wouldn't it?

WAIT!  There is one!  Yoga Circle's owner and lead teacher, Karen Guzak, does exactly that!  We are so fortunate to have this model for compassionate, intentional, leadership in our midst.  As you may know, Karen has been a Snohomish Council member and Snohomish Mayor and is currently running again for Mayor under the new system of strong mayor for the city.  No, I'm not writing this as a campaign endorsement; I don't even live in Snohomish.  But I do wish that politicians everywhere, in every municipality, state, and the entire nation would take a lesson from her devotion to both service and spirit.

Last fall Karen spoke at Snohomish County Arts Council forum called "Spark".  Here is a link to her excellent five minute presentation:  https://www.youtube.com/watch?v=oOabG9P9br0.  Karen talks about her life as an artist, a yogi, and a politician.  In politics she sees the "yoga of connection"; of pulling people together to make common vision, to create a more peaceful place.  She also sees politics as an opportunity for spiritual growth.  She asks, "How can I be more patient, more tolerant, to work for the greater good?"

Aren't these the questions we bring to the mat every day?  Aren't these the questions we bring to our lives no matter our profession or avocation?

One cannot avoid watching as conflicts, disconnections, and partisanship divide our nation at this time.  There are arguments over policies and budgets.  It has been said that a budget is a statement of values.  I find that to be instructive analogy when evaluating a politician's proposed budget or the one I create for myself.  We put our money in places that have meaning for us.  Do we also put our energy there?  Our intellect?  Our spirit?

Karen shows us that the art of politics is indeed a spiritual practice and we are called to serve, either by running for office, supporting those who do and whose values statements we support, or even by opposing those who introduce policies which would do us harm with a values statement that lacks compassion -- the bedrock of Yogic philosophy.

Yoga and Politics:  An unlikely pairing and yet, when you think about it -- perfectly aligned for good.

"Politics and spirituality are the two sides of the same coin.  Politics is the driving force visible to the outside; spirituality is the internal force driving the consciousness to open up to the world and conjoin it.  Politics bared of spiritual awareness always leads to violence and the abuse of power. Spirituality without political engagement resembles an escape from the world." Gundula Schatz, Waldzeil Institute, caring for the conscious progress of humanity. 

Namaste,   donnajurene

MODERATION IN ALL THINGS

Pantanjali's Yoga Sutras are at a codified spiritual path written down between 500-200 BC.  That's a long time ago!  Yet, they resonate today and the truths contained within them seem timeless.  What does change, as always, are how they are interpreted.  Just as with any revered teaching, as time goes on human interpretation may change, re-define, or update the meaning as language changes and as we learn more about the subject.

For example, the Yama (or "restraint") which begin the Sutras has as one of its number, Brahmacharya. While the literal interpretation from the Sanskrit means "walk with God", it has also been translated as "chastity",  and "continence".  This Yama came to be associated with sexuality and to practice Brahmacharaya, meant to practice celibacy.  According to the source I am using for this discussion, the much loved and much read book at Yoga Circle Studio -- Meditations from the Mat -- the word is more accurately a call to temperance or moderation.  Moderation in ALL things -- sex, yes, but also food, drink, money, possessions, work -- anything that taken to excess causes us harm.

So, if even those things that seem "good" can be overdone, I thought of Brahmacharya as I watched my husband dismantle a dangerously ready-to-topple old outdoor fireplace on our property.  He'd decided to take it apart boulder by boulder and move them to the front of the house to repurpose as a rock wall around a new patio space.  This meant moving an estimated 5000 pounds of old rock, then preparing the space with 5000 pounds of fine gravel and carrying another 2750 pounds of flagstone -- all of it up the long front staircase to the worksite.

As I write, he is leveling the flagstone and filling the cracks with sand.  He's been at this job for 2-1/2 weeks.  I'm watching my 67 year old Super Man in amazement, and also noting that with age comes wisdom.  He used to tackle projects like this with a single-minded fervor and a blinders-on goal directness that would have guaranteed he'd be done with it in short order and ready to move on to the next project.  But now I note the back brace he wears, the slow, steady steps, the deliberate consideration of how many rocks to carry at a time and the many breaks for hydration and rest.  He also has taken days off for time with grandkids, a long weekend trip with the family, time with friends, and more relaxing gardening chores.  He works about 6 hours a day, not the 10-12 he would have put in on things like this in the past.

I watch him practicing Brahmacharaya.  Moderation.  I am reminded that the lessons of Yoga go far beyond the studio and way off the mat.  In all we do, the ancient wisdom of self-care is there for us to utilize in order to live a life of meaning, health, and spirit.

Looking forward to a tall glass of sun tea on that new patio, giving thanks for the many acts of slow and steady, one rock at a time, moderately paced labor that my husband employed to create a beautiful respite space for us.  Come on by...I'll pour a glass for you too, as we all practice Brahmacarya in our busy lives.

Namaste,   donnajurene

SHANTALA MAKING BEAUTIFUL MUSIC

A Friday morning.  Three hundred and twenty miles ahead of us.  Stuck in traffic.  And more traffic.  And crazy, impatient drivers who cut in and out of lanes with barely inches to spare between the vehicle in front or behind them.  People!  Chill out!

We were headed to our annual few days retreat at Breitenbush Hot Springs in Oregon.  It is a place of great spirit, such beauty, and the quiet of nature that is all encompassing, only interrupted by the rushing Breitenbush River and frog song at night.

The intentional community of Breitenbush is owned and operated by its inhabitants, providing a year round calendar of programs and workshops, rustic but comfortable accommodations, and organic homemade creative healthy meals three times a day, so bountiful it is impossible to get hungry in between.  Also those hot springs -- bubbling up into pools that soothe the weary muscles of a weary I-5 traveler.

Our reason for going this year, same as last, was to spend three days with Shantala, the duo of  Benjy and Heather Wertheimer who sing sacred chant, lead Kirtan, and dazzle with musicianship extraordinaire.  Joined this year by an outstanding musician in his own right, Sean Frenette, and yoga led by Seattle's Elizabeth Rainey, we knew we were in for a welcome respite from the tensions of the "real world".

The weather was cooler than expected, but still lovely.  Flowers bloomed, hiking trails beckoned, the soaking pools especially welcome.  Our two daily sessions with Benjy and Heather were filled with sharing, music, meditation, and grounding into a place of peace and calm.  Morning yoga helped get our bodies moving in ways that honored our individual needs and prompted us to be gentle with expectations and outcomes, accepting and loving our unique "earth skins".

We stayed two days beyond our workshop with Shantala to continue to soak in the Breitenbush magic, then it was back on I-5 again for the trek home.  We timed it mid-day, mid-week, so it wasn't quite so bad, but still noted aggression on the highways.  It's a wonder there are not more accidents and road rage incidents!  Everyone really should take a Breitenbush break to find out what is truly important -- and it's not speeding to any destination faster than everyone else!

So, do you wish you could get a taste of what we had?  YOU CAN!  And absolutely NO long road trip (if you live close to Yoga Circle).  Shantala is coming to AngelArmsWorks in Snohomish on June 25th.  Visit the Yoga Circle Studio website for more information under "workshops" or click here: http://www.yogacirclestudio.com/events/  You will be enveloped in love, beautiful music, sacred song, and a sense of peace you may be craving.   It's a rare opportunity to have these folks in our community.  Come!

Namaste,   donnajurene

PS.  What's Kirtan?  Here's a link to a previous blog post. http://circlingthemat.blogspot.com/2015/12/make-joyful-noise.html

Benjy and Heather offer a great introduction to the practice and even if chanting isn't your thing, they weave in more instrumental music than many Kirtan artists do, so you can sit back and drink in the soothing, mysterious sounds they create with their variety of unusual instruments. Try it.

WORKAHOLIC MIND

Can you relate to this?

My meditation time yesterday was a mess.  I could not settle my mind for the entire 20 minutes I'd allotted.  One thought after another screamed out for my attention; mostly reminders and 'to-do' list items.   My Monkey Mind was in full swing.

Monkey:  "Milk!  You have to buy milk today.  And a new nozzle for the hose.  Remember to pay the water bill.  I hope my veggies grow. Make sun tea.  Better get it out there on the table.  Wait...I need more tea.  Fruity would be nice.  Buy tea.  It will taste so good while sitting on the deck later.  I wonder if they have that little sandbox on sale anywhere?  Grandkids would love it.  Get online and check.  Sand too..."

And on and on it went.  I realized I was fighting it.  Every thought was followed by a sense of frustration and semi-decision to just get up and go do something.  But I kept sitting and watching it unfold and soon, instead of reprimanding my Monkey, I thanked her.  I told her she was like a workaholic, doing the thing minds do with such great dedication, but man oh man, she was working overtime!  Again!

Then with each new "reminder" I said, "Thank you.  Thank you for reminding me."  As as the thank yous piled up, the reminders became fewer.  My mind started to quiet, if not exactly calm completely down.  It wasn't like the workaholic knocked off early, but she did head to the break room for a cup of coffee.  Some days, meditation is just that.  A slight break.  A time of noticing.  A time of sending gratitude to those parts of us that are doing their jobs.  I appreciate that my mind keeps me on task and takes care of the details of my life.  My job is to encourage her to take more breaks.

Self-compassion takes many forms.  ©

Namaste,  donnajurene

Photo Credit and Resource: http://eocinstitute.org/meditation/how-mindful-meditation-tames-the-anxious-monkey-mind/  Disclaimer:  I thought this article had some good info, but it also links to something called EquiSync and I don't know what that is; I AM NOT ENDORSING THAT.

GARDEN YOGA

FINALLY!!!  We've endured a long, wet fall, winter, and early spring here.  The Puget Sound area set a new rainfall  record with over 44 inches between October 2016 and April 2017 -- more than our usually annual average!  This past weekend the sun came out, the temps soared into the 70's, and every single person who could went outside.

My husband and I spent hours in our yard and gardens.  We have a big yard with many spaces to tend.  We finally prepped our raised beds and got the veggies seeds planted, moved some perennials around, staked the raspberries, made plans for two new patio areas, and, as I write this, my husband is doing an asphalt patch on the cracks in our long driveway.  It feels good to be out, warm, and dry.

I've noticed before how often I am working in the garden and my awareness of yoga poses slips in as I bend, stoop, squat, and straighten up.  Today I was looking over some resources for activities to do in the yard with my grandkids and I came across this great poster.  My granddaughters, ages 2 and 7, love doing yoga with me.  I am eager to introduce "Garden Yoga" to them!

How about you?  Do you think of yoga poses as you go about your daily routine?  There are ample opportunities to incorporate asana practice off the mat.  You might want to start with a stroll to the backyard, gaze up at that brilliant blue sky, take in the fresh green of new growth and do a few simple poses to honor the return of the sun, the return of warmth, the return of long, lovely days of light and vitality as we dive deep into another perfect Northwest summer.

Namaste,  donnajurene

Photo credit: yogaforkids.com free printable poster

YOGA = KINDNESS

Karen saw me jotting down some notes in class on Thursday and she knew I was cooking up something for this blog.  I told her I often have ideas during practice, but by the time I get home and have time to write,  the thoughts have floated away on a wispy cloud (just like we tell them to during meditation) and I have no idea what my brilliant idea was.

Apparently jotting down notes doesn't help that much either.  Here are my notes:  "kindness/yoga"; "edge - place between pleasure/pain"; "listen to breath, body - let go thoughts"; "effort, pay attention."

What did all that mean?  With notepad in hand, I was coalescing random thoughts into a grand topic idea and even conjuring compete sentences, composing a post that felt fresh even though I've previously covered topics about those disparate words.  Now, two days later, all I have are those cryptic notes.  I know I could just dive in and come up with something, but it wouldn't be what I wanted to write and it would feel forced.  Note to Self:  Next time take better notes.

So, let's talk about crying.  Yesterday we had a small class with Elizabeth.  Since she is gifted at gearing the class therapeutically around body issues practitioners might have, she always asks if people need to work on anything in particular. There were several requests, including a question about how yoga relates to our emotions.  Elizabeth explained that some believe that the connecting fascia "holds" emotional energy and when we stretch the fascia it loosens and releases those emotions.  She talked about a practitioner who has a chronic debilitating condition.  Early in her newfound yoga practice, this woman cried, even sobbed, all through the class.  Can you relate?  I sure can!

Maybe it was the power of suggestion, but yesterday after this discussion I found that tears welled up in my eyes several times during class.  Was it the fascia releasing emotional energy?  Maybe.  I had been feeling stiff and sore, inflexible and exhausted lately.  I told myself there was no reason for this so I've been concerned about it.  But as the class progressed, I realized that once again I was judging myself -- not remembering the two-week "vacation" from practice while traveling, the hours of gardening, the days of caring for my two year old granddaughter, the episodes of eating way too many sugary treats.  Naturally I wasn't in peak flexibility and strength form!  But instead of honoring that truth, I had worried that I was sick with some dread disease, or maybe just losing my stamina due to age or sloth, or the extra 5 pounds I've packed on over the winter.  Those anxieties weren't at the forefront of my thoughts, but stored inside my body.  As we worked slowly to release and strengthen our muscles, find proper alignment in our poses, and give ourselves permission to NOT do a pose at all, I found my emotions finding release as well.

I started to pay attention, without effort, letting my thoughts go and allowing my tears to come.  When I expressed frustration with not finding certain poses, Elizabeth suggested to me that my scoliosis and particular body might not "welcome" some poses, so don't do them!  Perfection has no place on the yoga mat; I always forget that and her reminder touched me.

There is an edge between pleasure and pain and it's our awareness of that edge that allows us to grow in asana practice.  I honor that awareness, but too often try to push myself beyond that edge to achieve those poses that my body wisdom knows to reject.  That's where kindness comes in; the kindness of a reminder from a yoga teacher and the kindness we offer ourselves by not judging.

If you see tears in my eyes, you'll know I've found that place of grace on the mat where, yes, yoga equals kindness.©

Namaste,   donnajurene

Photo Credit:  pixabay.com

PUSHING BACK THE WAVES

I confess.  I'm being slothful.  I've been on vacation and I have not been practicing yoga with any regularity or duration.  A few twists here and there; a few downward dogs; a couple of tree poses and that's about it.  Still meditating though, so I comfort my guilty conscience with that bit of back-patting.

What I have been doing is qigong.  I'm no expert.  Neither is my husband.  But one of his guides on an Alaskan kayak/meditation retreat last summer also introduced the group to a qigong practice which they did every early morning.  He loved it and brought it home to me.

I'm sure its a very elementary practice and is brief in duration (15 minutes), which makes it a perfect beginner's practice.  I was unable to attend the Qigong Sunday Workshop at Yoga Circle recently; I'm sure that included much more instruction and explanation than I can offer here.

Let me just say....whatever it is I've learned from my husband, I love.  It's a slow moving meditation with the various flowing moves mimicking events from nature:  Mist Rising from the Lake, Parting the Clouds, Pushing Back the Waves, Casting the Rainbow, etc.

Standing together on the beach, the waves lapping the shore, we move in a synchronized meditation that feels renewing, refreshing, and connecting.

In addition to yoga, there are a beautiful array of other practices that we can explore and embrace that further our spiritual and physical growth.  Qigong is one, as is Tai Chi -- also offered at Yoga Circle.   Give them a try. ©

Namaste,
   donnajurene

SEEKING SYMMETRY

OK.  Fine.  I admit it.  Maybe I'm a teensy bit OCD.  I do like symmetry.  Come to my house; it's not super obvious, but I do try to keep my decor "balanced".   Things off-center bug me, which makes my new Yoga mat a source of constant irritation.

I lost my old and favorite mat at a kirtan/yoga retreat last summer.  We all kept our mats in the big gathering space and on the last day I was so caught up in the hugs and goodbyes and packing my bags, etc, I forgot to go back and fetch my yoga bag.  No problem, I thought, the friendly folks at the retreat center will just box it up and mail it to me.  Nope.  Many, many calls and emails later they said they couldn't find it.  Come on!  Seriously?  I guess someone could have walked off with it -- but these are YOGA PEOPLE!  No one would do such a thing!  Bottom line is I never got it back -- mat, eye pillow, bag all gone.  Sad.

So I went to East-West Books one day and as I was browsing about, I decided to get a new, cushy, pricey mat.  I was excited to try it out; it's a pretty deep blue on one side and lighter blue on the other -- reversible!!!

Here's the OCD part:  See in the photos how the linoleum floor tiles at the studio line up?  I always tried to get my mat to be parallel to the tile seams.  I rarely decide to unfurl my mat on the diagonal, as some prefer.   I unrolled my mat, lined it up with the seam in the floor and was ready to go!  But as I moved through the asanas I noticed that the imprinted pattern on my mat was off-kilter.  It ran slightly on the diagonal.  If I moved the mat to keep the pattern parallel to the floor seams then the top of the mat suddenly was off.  OMG!  The manufacturer cut the mat incorrectly!  What was  I going to do?

I was all set to return the mat, when I decided this was the perfect life lesson in imperfection for me!  A-ha!  Yoga is life, right?  Even my mat was teaching me to go with the flow, deal with unmet expectations, find beauty in asymmetry, breathe through the discomfort.

That was 8 months ago.  I wish I could tell you I don't even notice the defect anymore.  But that would not be accurate.  EVERY SINGLE TIME I UNFURL THAT MAT I HAVE TO DEAL WITH THE DISCOMFORT OF NOT GETTING THE THING LINED UP ON THE FLOOR!  ARRRGGGHHHH....  

It's a bit embarrassing to admit all of this.  Also, pretty funny, right?  Of all the things to occupy my thoughts, this should be an easy one to ignore.  It's not.  But I'm working on it.  Before I step on my mat for a class I stand quietly and say a prayer to Shiva, the God of Transformation, that I be present, accepting, focused, alive to my practice, embracing the transformation I'm about to undertake.  It had become an easy, mindless prayer until Shiva threw me the mat issue to deal with.  That Trickster!  Something so mundane and commonplace as a yoga mat has become a focal point of change and acceptance for me; not without some discomfort and struggle, not without some self-berating, but always with the knowledge that lessons abound and can be found in the most unusual places.

Om Namah Shivaya!

Namaste,
    donnajurene

WOULDN'T IT BE NICE? (CLASSROOM YOGA)

About a month ago I wrote about my granddaughter's first grade classroom and how I spontaneously introduced a few yoga poses to the kids one day when I was volunteering.  Yesterday I spoke to a woman in my yoga class about how we've both introduced yoga to our grandchildren.  It's a hit and miss venture depending on their moods, but we agreed the benefits of really getting them to use yoga as a coping tool would be so beneficial.

Kids, no matter their ages, have a lot to deal with....siblings, parents, friends, teachers, childcare providers, new environments, fears, frustrations, even joyful but impatient anticipations.   What tools do we give them to cope with these life events?  Not too many, really.  We might try to prepare them, talk them through a hard situation, reassure them of our love and care, try to let them know they will be OK, that things will turn out well.  But do they believe us?  Did you, when you were in the throes of thinking "everybody hates me" and some caring family member told you to "ignore them"? Not so easy.

As we learn in yoga classes, when we are stressed (anywhere on the "Stress-O-Meter Scale of 1-10) our bodies respond as if the sabertooth tiger was at our heels --  the fight, flight, or freeze response happens: tense muscles, shallow breaths, rapid heartbeat.  Sometimes the stress is real and sometimes is is merely imagined.  "Everybody hates me" is a stressful thought -- and thoughts are not "real", but they are very powerful and we tend to believe them based usually on limited data that we interpret negatively.  We can learn to unlearn this negative thinking with all kinds of tools--cognitive behavioral therapy comes to mind as a powerful method of changing those thoughts to be more realistic and positive.  But that is a fairly sophisticated therapy and not one easily available to children.

What IS available at any age and in any situation is to breathe.  There is a reason that the directive we hear when upset is to "take a deep breath".  It works.  Taking a deep "belly breath" for a count of say 5,  and letting it out slowly to a count of 7 literally changes the way our bodies respond to stress.  We are telling our bodies to "relax; no tiger".  We are reprogramming our physiological response to a thought to be more in line with reality.  Kids get this too.

I work with children in that 1st grade class who come to school with challenges over which they have no control -- families in crisis, sleep deprivation, language barriers, learning difficulties, anxieties, social and behavioral challenges.   When I call them back to the table where I sit to help with reading, sight words, and homework, I first ask them to tell me something fun they did the previous day.  I ask them how they are feeling in that moment.  I have them stand up, reach for the sky, touch their toes, and show me their super power muscles (boys AND girls!).  Then they sit, and I tell them to close their eyes and take three deep breaths with me.  I can see their bodies become more centered, their movements less "antsy", their ability to focus a little more intentional.  Sometimes we have to do this another time or two during our work session.

Wouldn't it be great if yoga was part of every class day?  Wouldn't it be great if these tools became second nature in elementary school so that by the higher stakes (academically and socially/emotionally) years of middle and high school, they already had a "go to" practice to help them through stressful times?

I see clearly that the academic curriculum already jams up against "too few hours/too much to teach" conundrum.  I see clearly that the emphasis on "crowd control" leaves little room for innovation.  Yet....I have to believe that in the progressive schools where meditation and yoga are part of the day, the kids are learning valuable life skills that are just as important as reading and math.

For now, those of us who practice yoga can help our younger friends and family members learn a few calming asanas (although I note they most like seeing what strange pretzel shapes they can contort into).  We can teach them calming breathing.  We can model for them that grownups get stressed and there are healthy and gentle ways to deal with it, and that our thoughts come and go, even those that seem hardest to ignore.  We can take them to studios that offer yoga for kids -- just as important as T-ball and soccer!

Here's a great resource, if you are interested in more about Yoga for Kids; I get their weekly email newsletter, full of great ideas.  http://www.kidsyogastories.com    Happy Baby Poses to all!©

Namaste....donnajurene

Photo Credit: Pixabay.com

FACE YOGA

We are missing a great opportunity with our asana practice.  Face yoga!

I know sometimes we open our mouths widely and stick out our tongues doing our Lion's Breath, but here is a book full of weirdly wonderful facial exercises and massage techniques designed to address an often neglected body part when thinking of strength conditioning.

I think some marketing director told them to add the "younger looking you" tag on the subtitle, because our culture has a youth fetish.  I can't tell you how offended I get at everyone striving to look younger, as if younger is the "ideal".  I disagree.  I am an outspoken proponent of aging naturally and living with as much health and vitality as I can -- at any age.

But having said that, I do note that we put a lot of emphasis on trimming, toning, and flexing our bodies, but lament in the mirror and rub magic potions on our faces.

People!  Your face is full of muscles too!  When is the last time you gave them a workout?  Doesn't it stand to reason that our face muscles will atrophy over time, just as our biceps and glutes do?

As for our yoga practice, how about bringing mindful awareness to our faces?  Is your default one of peaceful repose or scrunched up nose?  Do your lips slightly part or do you keep them pursed?  Do you look down a lot or tilt your head back?  Do you knit your brow or raise your eyebrows?  Do you even think about what your face is doing as you drive, watch TV, read a book, talk to your friends?  Is your face immobile most of the time or openly expressive and always on the move?

I found many websites and YouTube videos demonstrating 'facial yoga' and most were basically the same exercises I found in this book.  I think exercise only turns into 'yoga' with intention.  Do we want to "look younger" or do we want to be healthy, with all of our muscles working in peak performance to our benefit?  We will not stave off the process of aging forever and it's a waste of our mental and physical energy to believe we can.  However, we can take control of how we age.

Our yoga practice teaches that the body and the ego are not the "real" us anyway, so stop with the obsessing -- unless you are obsessing about being a strong, powerful, calm, resilient presence in this world, where your spirit and true essence shines through.  Let that shine begin on your beautiful, healthy, strong face!

Namaste....donnajurene

ILLNESS AS TEACHER

There is a theory going around  that people have succumbed to more mental distress and physical illness this winter than is typical.  I know that's true for me.   The idea is that with the upheaval in our political situation throughout last year's presidential campaign and especially since the election, we

are off balance.  So many conflicts, controversies, and policy changes are coming at us so fast and furiously, we are thrown into  a state of "fight or flight" emotionally, which impacts us physically  -- we feel the stress response.  For some of us concerned about the changes happening politically, we have been paying very close attention and doing what we can to raise our voices.  That can be empowering, for our democracy depends on the voice of the people to keep it strong, but it is also exhausting.

I've been sick more this winter than in recent memory.  I'm generally a very healthy person able to fend off the "bugs" that many people get.  Not this year.  Is it political stress?  Maybe.  But whatever it is, it frustrates me.  Apart from feeling physically awful, I get anxious about physical ailments, assuming they could lead to more serious diagnoses on one hand, or just that I am sidelined and my busy and productive life is interrupted on the other.  This week I had several fun outings and productive projects on tap and for two days I've barely left my sofa.  Bummer!

So....today I stopped fighting and just let myself sink into this situation.  As I sipped my tea and watched the birds at the feeder outside the window, I heard Karen's voice from class last week repeating the mantra of "self compassion".  "Be kind to yourself," "Be gentle in your judgements."  So I took some deep breaths, closed my eyes and surrendered to the reality of the NOW.  The reality of being exhausted, unwell, and "stuck" at home with an illness that I did not want.

Then I wondered, how is this illness serving me?

I'm slowing down.  I'm resting.  I'm taking a break from my busy schedule, from my "to do" list of projects and social life, from politics.  I don't have any energy right now to "resist".  All I can do is accept.

I cannot go to Yoga practice, but I'm practicing nonetheless.  Yoga is about letting go of thoughts (no I won't die of this); accepting the moment (I'm not feeling well; it will pass); being aware of our surroundings (so grateful for my warm cozy home, comfy sofa, a glimpse of the sun this afternoon.)  And I'm remembering:  Be compassionate with myself.  Be gentle with my judgements.

I'll be better soon and back on the mat with a renewed sense of acceptance, even of those things we don't want but must manage in every moment.  The Power of Now is the Power of Yoga.  Breathe.  Embrace.  Let it go.

Namaste...donnajurene

Photo credit: Pixabay

FIRST GRADE YOGA

I volunteer in my granddaughter's first grade classroom every Wednesday morning.  I do one-on-one time with the kids, helping with reading, learning their "sight words" (those impossible to sound out phonetically), and math.   At 6 and 7 years old, they are still innocent and fresh enough with the whole school experience, that they are eager for every activity, are happy and engaged, and think I am the best part of their day!  It's a great ego-boost to get their smiles, waves, and hugs as they enter the classroom to find me there at my "desk" -- a small table in the back of the room.

The school is in a neighborhood of culturally diverse families, many new to the United States, and none of higher socio-economic status (yet).   They live in modest homes and apartments, work hard, and are eager for their children to get a good education.  I am delighted to be there to be part of their educational experiences.  It brings back my own "PTA Mom" days when the local elementary school was my second home.

There are three Arabic-speaking children in the class who are trying to teach me simple phrases, like "good morning", "have a nice day", "hello", etc.  They laugh at my garbled attempts.  One little boy told me he can speak three languages: English, Russian, and Ukrainian.  "Ukraine is the hardest," he declared.  Overhearing this, a little girl said she speaks English and Spanish.  I am so amazed at the ease with which they shift from one language to another and the potential we have in such linguistic experts ready to grow into adults who can navigate and assist in our increasingly diverse world!

At the end of the morning in the classroom, as I prepare to leave, the kids are generally lining up for lunch in the cafeteria.  Without fail, they want me to come along with them to eat lunch then go to recess.  These past several weeks I've declined because I've been taking Elizabeth's Wednesday afternoon's "Yoga Therapy for Emotional Health" class and have to leave school to get to class on time.

A few weeks ago, as the kids stood in line begging me to come along, I said, "No, sorry; I'm going to my yoga class."  And for some reason I bowed with my hands together at my heart and said, "Namaste."  Immediately one little boy, who barely speaks English at all, suddenly smiled a huge smile, bowed to me in turn and said "Namaste!!!"  I had struck a familiar chord with him.  I was stumped that this recent arrival from Iraq was so excited about this expression, so I turned to "Google" and found that many Hindi words have Arabic origins!  I had stumbled upon a word he was delighted to hear and to repeat to me.  Now every time he sees me, we bow in "Namaste" to each other.

Last week as class ended, I heard the same invitations to come to lunch, and reminded them I was on my way to Yoga class, and this time I moved into tree pose as I talked to them.  Immediately about 6-7 kids imitated me, boys and girls alike, giggling as they stood like trees with me just before leaving for lunch.

I am amazed at how yoga can be a universal language, a way to connect, a way to find commonality across age, culture, and class.  Yoga is life.

Namaste...donnajurene

Photo Credit: Pixabay.com