Days of Solace >> Nights of Peace

Happy Sunday, everyone! I just wanted to pop in with another offering for self-care. During this crazy-busy time of year, I think it's really easy to let external energy get the best of us. There is so much focus on social events, parties, getting out in the crowds to shop, etc. Not that all of it isn't lots of fun - but it can be really draining, and really easy to not take a minute to tune in to ourselves, and keep on touch with our internal world.

Find a moment to yourself, and take a comfortable seat. Place one or both hands over your heart, and make small, gentle circles. Close your eyes, try and smooth out your breathing, and really listen to your heart. You might choose to think about all the things you are grateful for this holiday season, or focus on positive changes you'd like to make in your life. You could also choose a simple mantra, such as "I am loved" to focus on as you make your rythmic circles. After a minute or two, switch the direction of your circle.

This heart meditation is really simple, but really moving. I love that it incorporates a physical touch aspect. It's such a tender, caring thing to touch our heartspace, and remind ourselves of who we truly are and what's important to us at the core.

I hope you are all taking good care of yourselves, and of each other after a week filled with such tragedy and hearbreak in the news.

shanti >> sondra

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All You Need >> Air. Sleep. Sky. Dreams.

There is absolutely, positively, nothing better in the world to me than a road trip. I love everything about it - the pre-daydreaming, packing the car, stopping at rest stops, eating at small town diners...ahhhhhhh. Andy and I have put about 70,000 miles on our car in the 3 years that we have had it, and I'd say probably 3/4ths of that is from trips big and small that we have taken all over Western North America. I (half) joke that maybe we should become truckers, criss-crossing the continent watching amber waves turn into purple mountains majesty.

To me, hitting the open road is like a meditation. You are in the moment. HERE. NOW. You become extra-aware of  the new sights and smells around you. The world slows down and you catch your breath. You notice the little things in the small towns, in the landscapes, and these things inform how you view your own world, seemingly so small and far away.

Today we are leaving for Banff, up in the Canadian Rockies. More specifically, we are heading to a hostel north of there. The place we are staying is rustic - no running water and only solar electricity - and I can't wait. We are heading for a weekend of looking out the window as the countryside rolls by, snowshoeing, and hopefully, a camp fire or two.

All this to say, the blog will be quiet until next week. I probably should have tried my hand at lining up some guest posts, but I didn't, so there you have it. I shall hopefully return with lovely pictures and tales to share with you all; can't wait!

shanti >> sondra

p.s. YES our beagle, Piko, is coming with us! Eeeeek, I can't wait to see her romping in the snow!

>>original image via; altered by me. 

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I Saw A >> Rainbow Today

Shut your eyes. Think about something that's bothering you, something that's been stressing you out. If this thing/person/situation were a color, what would it be?

Now. Imagine something that makes you happy. Something that makes you feel calm, centered, balanced, whole. What color pops into your mind?

Keeping your eyes closed, take a deep breath down into your belly, imagining your breath as having your tranquil, happy color. As you exhale, let the breath go out with your stress color. Fill your body with the calm color, letting it radiate out into every cell of your being. Get rid of all the negative emotion on your exhales, emptying your body of that color. Keep it up for several breaths, or whenever you feel complete.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

I have a scarf in my happy/calm color, and I am going to wear it today to remind myself of that place in me. Maybe you have something in your color, and could incorporate it into your day. Just a thought.

Have a wonderful Friday and weekend, lovelies.

shanti >> sondra

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On Compassion >>

I had an entirely different post lined up for today, but sometimes, if the spirit moves you, you gotta just go with it. I thought I'd write a little bit about compassion, and its role in our lives.

Today I found out that someone I love is having a rough go at things, and so I immediately thought about them and wanted to send loving, caring, and healing thoughts out to them. What they are going through is partly caused by their own doing, but I don't in the least feel that they deserve to feel as they do. I think most of us feel this way when we know that a friend or family member (or heck, even a stranger!) is having a tough time. I had a yoga class to teach this afternoon, so I thought I'd incorporate the theme of compassion into today's practice, since that was what I was feeling. I talked about feeling compassion for the parts of their minds and bodies that weren't feeling 100% today; to be gentle and aware of those places. I read a quote about a lotus flower blossoming in the mud, and that we all need to remember that we all come from the same trials and obstacles, and that it makes life beautiful and all of us human. I even had everyone give themselves a hug, and reminded them of how happy they should all feel in their own bodies, and how wonderful it was that they made the time to care for themselves today.

After I was done teaching, I was driving home and I started ruminating on some of the details from the class. I started nitpicking this and that, wishing I had done this one thing differently, or done something else another way. But really, the class was fine. The problem was, I wasn't having any compassion for *myself.* How can I be teaching others to feel compassion for themselves and others, when I don't remind myself to do the same thing?

After that little reminder, I felt my shoulders relax a bit. My chest sank back in, and I breathed deeply. Maybe class wasn't perfect, but then what class is? What person is? Nobody but me was still thinking about my tied-tongue or the song they didn't like that I played. It is so much easier to feel empathy and compassion for other people than for ourselves, but if we never cut ourselves a break, how can we expect others to?

Hopefully I can take that reminder of compassion into the rest of my day, my week, my month. Because that's the only way that I'm going to be able to spread it around, and share it with those closest to me, and beyond. One thing that can really help is a simple meditation.

Compassion Meditation >> adapted from {source}

> To begin, take a comfortable position. You may want to sit in a chair or on cushions on the floor (just make sure your back is erect without being strained or overarched). You can also lie down. Take a few deep, soft breaths to let your body settle. (note: while I think it is best to sit or lie down in a quiet place, even if you just find yourself waiting in line somewhere or have a few minutes to spare in your day, almost anytime and anywhere is a good time to try this - you will still get lots of benefits. Just be sure to focus on your thoughts wherever you are.)

> Closing your eyes or leaving them slightly open, start by thinking of someone you care about already—perhaps she's been good or inspiring to you. You can visualize this person or say her name to yourself, get a feeling for her presence, and silently offer phrases of compassion to her. The typical phrases are: "May you be free of pain and sorrow. May you be well and happy." But you can alter these, or use others that have personal significance.

> After a few minutes, shift your attention inward and offer the phrases of compassion to yourself: "May I be free of pain and sorrow. May I be well and happy."

> Then, after some time, move on to someone you find difficult - someone you do not like at ALL. Get a feeling for the person's presence, and offer the phrases of compassion to her. 

> Then, choose someone you've barely met—the supermarket checkout woman or UPS man. Even without knowing his or her name, you can get a sense of the person, perhaps an image, and offer the phrases of compassion.

> Close with the offering of compassion to people everywhere, to all forms of life, without limit, without exception: "May all beings be free of pain and sorrow. May all be well and happy."

I know I'm definitely going to be doing this meditation today. Whether you try it or not, remember to show yourself a little love today, and cut yourself some slack. 

shanti >> sondra

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.beat.the.heat.

This has been one HOT summer! I remember when I was a kid, 100 degrees was a pretty rare event (in Minnesota that is), but it seems like triple digits are becoming a summer staple around most parts of the country. I suppose we can expect more of it, as extreme weather events become more commonplace what with the global warming and all. I've been trying to soak up as much heat as possible, and resisting turning on the AC whenever I can since after our move to Seattle this September 100 degrees will be a distant memory and peaks of sun won't be so plentiful.

This most recent heat wave got me thinking about other ways to keep cool, other than retreating to the AC. One of my favorite ways is something my grandma taught me when I was very little: running your wrists under cold water. Since your blood flows so close to the surface right there, you can cool off very quickly. Or grab an ice cube and hold it there while it melts...soooo refreshing!

Another way is to cool off, is with some cooling yoga poses. What, you don't think of cooling when you think of yoga? Think again, these are some cool (punny?) moves for beating the heat.

Classic down dog is great. In fact, all inversions (poses where your head is below your heart) that have some support are nice and cooling. It takes the pressure off your heart and circulatory system, allowing the blood to come back up to your heart more easily, and thus produces a cooling effect. If holding down dog is not easy for you, you can simply do it on the wall, placing your hands at a 90 degree angle and letting your head and torso hang. See here for a how-to).

This is another great move for some insta-cooling. It's another supported inversion, since your knees should be bent until your belly rests on your thighs. Let your head and neck relax, and take several deep breaths.

This last one is definitely the most effective, but yes, is the most silly looking and feeling. BUT I swear, you'll feel the effects instantly. It is known as shitali pranayama, or simply "cooling breath." To begin, curl your tongue up unto a U. If you can't do that (up to 35% of people cannot), then just open your mouth into an O shape. Now breathe in and out through your mouth, letting your breath pass over your tongue. A lot of heat comes from the tongue and mouth area; why do you think we take our temperature there (in the olden days at least. Have you seen those new forehead thermometers?!)? Stay cool, yogis.

p.s. Don't forget, Yoga Journal's 28 day Meditation Revolution starts today. Join me in challenging yourself to start or deepen your practice!

.shanti.

.connect with me. --> .facebook. .twitter. .pinterest.

.here..now.

I have been reading Deepak Chopra's Why is God Laughing, Here's the line that has stuck with me:  

"Either you're a person wondering if you have a soul, or you're a soul who knows that being a person isn't real."

 Whoa, heavy stuff, right? That line hit me like a ton of breaks, right in my third chakra (For you non-chakees, this is the solar plexus, aka the spot right underneath your sternum where your ribs separate, aka the "bread basket." This is the place where we hold our self-identity and fears). So much of our lives are fear-based, but the reality is that we cannot predict the future. Yes, it might happen. Your worst fears might come true. But you know what? They also might not. Spending time worrying about it is taking you out of the present. Here. Now. Where everything is fine. Or it isn't. But it just...is.

When you feel fear overtaking your reality, one of the best ways to counteract the rising tide is with heart openers. These simple yoga postures will open up your heart, expand your chest, and allow more oxygen in to your body to help you think more clearly. Think about it: what do people who are afraid instinctively do? They hunch over, shoulders slump forward, chest collapses in. We do this naturally to protect our most vulnerable area, our heart and vital organs. But when this fear is only imagined, we are only perpetuating the cycle by assuming this position; we need to open up through our heart and chest, take some deep breaths, and invite life, right here and right now, in. So...here we go!

.easy seated pose. 

Take a minute or two to sit quietly, and tune into your breath. Breathe in and out through the nose, and start to lengthen your inhales and exhales. When we are afraid, we often take short, shallow breaths which stimulate the sympathetic nervous system and can actually cause us to hyperventilate. See if you can match the length of your inhale to your exhale, maybe to a count of 4 for each. After a few of these breaths, see if you can make your exhale longer than your inhale; try inhaling for 4 counts, exhaling for 6. When you are able to do this for a few breaths, start to notice how you are sitting. Extend your spine straight up, tuck your chin slightly to elongate the back of the neck, and pull your shoulders up and down your back, away from your ears. Brings your hands into prayer position, and press your thumbs into your sternum. Feel the connection to your heart; think about it there in your chest, keeping you alive and working hard all day every day for you. Feel grateful!

.seated side bend.

Bring your left hand to the ground outside of your left hip, bend your elbow in towards you, and reach your right arm up and over your head, stretching through your ribs and chest. Keep your right hip anchored down, and really reach through your top hand. See if you can roll your heart up towards the sky a bit, expanding through your chest and ribs. Deeeeeeep breaths here...feel how the inhales stretch you out and open you up, from the inside out. Switch sides and repeat.

.cobra.

Laying on your stomach, bring your hands right under your shoulders, and press into your hands, lifting your chest. Keep your legs pressed onto the ground, and clench your butt to protect your low back. Only straighten the arms as much as is comfortable for your low back; you can even rest on your forearms. As you inhale, shine your heart forward - imagine it being lifted up and out, pulling the rest of  your body right along with it.

.childs pose.

From your stomach, push up to hands and knees and lower your hips towards your feet. You can take the knees wide apart, or keep them together, whichever your prefer. Keep your arms outstretched, lower your forehead down, and feel your heart melting down, connecting to the earth.

.bridge.

From your back, bend your knees, and extend your arms down your sides. Scoot your feet back towards your hips until your fingers can touch the back of your heels. Pressing into your feet, lift your hips up toward to sky, pushing up through your hips and chest. Keep your arms extended on the ground, and really push your heart open, feeling the tension across the chest and heart area melt away. Lower your self slowly back down, and pull your knees in to your chest, hugging them to you. Give them a squeeze - love yourself!

.here..now. meditation.

From a comfortable position, either seated or lying down, come back to focusing on your breath. As you inhale, imagine the word "here." On the exhale, imagine the word "now." As you do this, really connect to the sensations you're feeling; the ground beneath you, the cool breath at your nostrils, the hair along the back of the neck. The sensations that you are feeling here. Now. Continue with this as long as you can or would like. If other thoughts intrude, just let them go, and come back to Here. Now.

Whew. Now don't you feel better? Let's bust some fear together. 

.shanti.

.gratitude.

The other day I stopped at Target to get a few things on my way home. As I was checking out, the cashier asked me a question, but it was not the standard, "how are you today?" Rather, he asked, "is your day all you hoped it would be?" It really made me stop and reflect for a second, in a way that "how are you today?" doesn't.  After I took that extra second to think about it, the answer was YES and it felt amazing to realize it. I think the cashier was trying to be quirky and not necessarily to provoke self-reflection, but his twist on the usual banality allowed me a moment of intense gratitude while I reflected on my day, and I felt my smile go from face, all the way down to my toes.

Studies show that practicing gratitude will actually make you happier in the long run. In the same way that misery loves company, so does happiness. It can also reduce anxiety, help you fall asleep, and help keep you healthy.

One of my friends and fellow teacher trainees passed on this quote, which is a real thinker:

"Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful." -- Buddha

Okay, so I know we can't all be the Buddha, and sometimes it's hard to see the forest for the trees. But even on the worstest, most awfullest,  most crummiest days (actually, ESPECIALLY on those days!) try and think of one small thing you're grateful for: hot coffee in the morning, your pet waiting for you when you get home, or the feeling of your favorite sweater still warm from the dryer. It doesn't have to be anything big. Trust me, though. You'll thank me. 

Grateful for this doofus? Totally. :)

.shanti.

.walk the labyrinth.

I thought this was a particularly good image to start this new blog off with. Ya'know, an image of a path leading to unknown ends? A little dramatic, are we?

 I don't know if this was created to be a meditation labyrinth or not, but it certainly makes a beautiful one, either way. My husband and I came across this on a recent hike in Robert Louis Stevenson State Park, and it would make for a wonderful walking meditation.

And if you ever find yourself in San Francisco on a Tuesday night, stop by Grace Cathedral and check out Yoga on the Labyrinth. Beautiful. Delightful. Heart melting. 

.shanti.